Menus

Here you will find some healthy menus you can prepare for breakfast, lunch, dinner, and snacks in between. Always try to become aware of what you are eating and you can help ease some of the menopause symptoms and keep your weight under control. If you try to eat healthy, start by making small changes to your diet. These are some recommendations I have tried and work for me, I get fewer headaches and feel energized throughout the day.

Breakfast: 

More than likely you have heard the following statement, "the most important meal of the day is breakfast".  With the hectic life we live now a days, many times we skip breakfast and this is the worst we can do to our bodies. It is most important to make time to have a healthy and balanced breakfast.  This will give us energy throughout the day and by the time lunch comes around we won't be starving.  These are some delicious and convenient breakfast options:

• 1 cup of whole-grain, low sugar cereal topped with 2/3 cup skim, 1%, 2% or soy milk. You can add 2 tbsp. of chopped walnuts or slivered almonds.
• 1 toasted whole-grain English muffin topped with 1 tbsp. all natural peanut butter; served with 1/2 cup of skim milk or soy milk.
• 1 cup of cooked instant oatmeal measured after cooking, topped with 1 tbsp. of chopped walnuts; served with 1/2 cup of 1% cottage cheese or low-fat yogurt.
• one hard boiled egg, 1 slice of toast
• smoothie made with 1 scoop protein powder, 1 cup of skim or soy milk, 1/2 cup of frozen or fresh berries and ice

• Developed for the busy woman who is always on the run. Fem-Energy is a heart-healthy shake that is loaded with organic soy, gingseng for energy, cranberry for bladder  health, daily allowance of folate acid, vitamin A, C, E and it has less than 100 calories per serving. life.

• coffee (optional)
• orange juice (or any other fruit juice.

    Snack:

Fruits:

Berries have a fabulous reputation.  Blueberries are packed with anitoxidants, called anthocyaninis, this may help keep the memory sharp as you age. Rasberries contain ellagic acid, a compound with anti-cancer properties. All berries are a great source of fiber, a nutrient important for a healthy digestive system.  Berries are also good for your heart and your bones.

If you like cottage cheese you can add it to the berries.  Cottage cheese is rich in calcium.

Yogurt is a light snack and doesn't fill you before lunch, besides is a great source of calcium.

Lunch: 

You should try to avoid a heavy lunch. Several months back, I noticed I was having heavier lunches than what I was used to and I noticed I was gaining weight (not alot but I gained approximately 10 pounds).  As soon as I changed this behavior I started to get back to my regular weight.  Try going light when it comes to lunches.

• Have a healthy salad. Remember to add vegetables.  Keep in mind that the darker and more vibrant the color of the lettuce the more nutritious it is.  You can also add white tuna.  Instead of using creamy dressing, use oil and vinegar.  Examples: Grilled tuna salad, vicoise salad, greek chicken salad.
• Or instead, have vegetable soup with whole grain crackers.
• Or have a  lean turkey, chicken, or salmon sandwich on whole wheat bread, with lettuce and tomato.
• Instead of chips have snack size carrots or whole-grain pretzels
• A glass of water or a  vegetable juice.

   Snacks:

Nuts: 

• Walnuts are a good source of melatonin, a hormone that governs the sleep cycle -  and they also contain serotonin, a neurotransmitter associated with a calming effect.(10 halves)
• Almonds: Are rich in vitamin E and a tasty snacks. Very good for the skin.(20 almonds)
• Pecans: Are very good for brain function.

Dinner:

Always keep in mind that "moderation is key".

You should try to have dinner at a decent time. If your work schedule gets you home after 8pm, you should try to have a light dinner.

• Grilled salmon, one serving of steamed vegetables, one small baked potato or sweet potato and a small salad.
• or skinless and boneless chicken with asparragus; served with a small salad topped with olive oil and vinegar
• 1 cup whole-wheat pasta topped with 1/2 cup tomato sauce, 4 to 6 oz. of cubed tofu, and 1/2 cup steamed spinach; served with side salad topped with 2 tbsp. grated parmesan cheese and olive oil and vinegar.

   Snack:

• 1 small green apple with 1 tbsp. all natural peanut butter.
• 1 cup nonfat yogurt, sugar free yogurt

Remember to replenish your body with water every chance you get, especially if you are active (exercise).