If there’s one thing I’ve learnt with the thousands of women who have joined me in the MyMT™ community over the past few years, it’s that when I mention food that helps to reduce hot flushes and improve mood, I get the most reaction!
Christmas is often a challenging time for numerous women transitioning menopause. Not only with all that needs to be undertaken at this time of year, but also because numerous studies on midlife women report that midlife women’s lives have complexities (personal, physiological and social) that are unique to this life-stage.
In her studies on midlife women, Professor Margi Lachman presents middle age as a pivotal period in the life course in terms of:
(a) balancing growth and decline,
(b) linking earlier and later periods of life, and
(c) bridging younger and older generations (Lachman, 2015). Often sandwiched between care-giving roles for teens and ageing parents as well as work and home commitments, there is a lot going on to distract women from looking after themselves. I used to find this as well.
However, what numerous women don’t understand, is that our stressful and busy lives impact the balance of hormones around the body – not just reproductive hormones. This imbalance of hormones is felt as anxiety, brain-fog and for many women, poor sleep and weight gain, despite being on HRT.
This is where dietary choices are important, especially foods that help to reduce temperature dysregulation – a hallmark of menopause for so many women.
So, with Christmas on the horizon, I hope you will love these recipes that my daughter, Georgia, has modified from the MyMT™ principles for hot-flush management, for you to meet your nutritional needs on Christmas Day!
No matter how you might celebrate the festive season, it’s just around the corner, so in this newsletter, here are some foodie-tips which I’ve researched specifically for you.
When you do have time over the festive season, then I also invite you to watch the Masterclass on Menopause. In this, I talk about hot flushes and why these occur, as well as dietary strategies that are evidenced to rebalance blood glucose levels during menopause.
Eating the right food helps to achieve better regulation of body heat during menopause.
So too, does (re) learning to sleep all night. The resetting of your circadian rhythm is essential to regulating blood glucose levels and improving the role of insulin – the hormone which regulates blood glucose. These strategies, in turn, helps your body to turn down the hear.
When blood sugar levels are high, then the pancreas produces more insulin – this hormone regulates glucose in the blood. Higher levels of insulin increase both heart rate and temperature and women may also experience a re-bound drop in blood sugar.
The blood glucose irregularity can also contribute to worsening moods and hot flush chaos at Christmas.
These fabulous Christmas recipes are modified to meet your needs during menopause.
Having the right nutritional compounds as we age, is such an important part of managing our menopause symptoms and our weight.
I hope you enjoy trying the Rosemary, Lemon and Tomato Butterbeans and the Butternut Pumpkin Salad any time throughout the festive season.
Happy Christmas from MyMT™.
Butternut Pumpkin Salad with Orange Oil
Modified from Ottolenghi Recipe
- 1 butternut pumpkin
- 2 tbsp olive oil
- ¼ tsp nutmeg
- 1.5 tbsp runny honey
- 1.5 tsp cider vinegar
- 1.5 tbsp oregano
- A handful of pumpkin seeds
- Parsley or rocket
Infused oil – Start this at least an hour before you need the meal ready.
- 2 oranges
- 45ml olive oil
Method (serves 4 as a side)
- Infused oil: Start this an hour before you need the meal ready. Finely shave or peel the oranges and cut the peel into thin strips. Add the olive oil and shavings to a food processor and blitz until the peel is very fine. Leave to infuse for 60 minutes. Strain through a sieve into a bowl and discard the solids.
- Preheat the oven to 180 degrees Celsius, Fan Bake.
- Remove any excess peel from the oranges, then cut into small segments.
- Put the pumpkin, nutmeg and a grind of salt and pepper into a bowl. Toss to combine.
- Place the pumpkin on a lined baking tray, spacing the pieces so they don’t overlap. Bake for 20-25 minutes, turning the pieces halfway through until cooked through.
- While they are cooking, put the honey into a small frying pan on a medium heat. Bring to the boil then cook for 3 minutes, stirring occasionally, until the honey turns to a deep brown. Remove from the heat and immediately stir through the orange segments and the vinegar.
- Place the pumpkin onto a serving plate. Pour over the honey mixture and the infused oil. Top with parsley and pumpkin seeds.
Rosemary, Lemon and Tomato Butterbeans
Modified from Ottolenghi recipe
- 5 garlic cloves
- 2 mild chilies
- 1 tbsp coriander seeds
- 1 lemon
- 1.5 tbsp thyme
- 4 rosemary sprigs
- 2 tbsp tomato paste
- 100ml olive oil
- 2 cans of butter beans
- 2 large tomatoes
- You may like to serve it with a bit of sourdough toast or crackers.
Method (serves 4 as a side)
- Put the first 8 ingredients and a bit of salt and pepper into a medium sized pan on low heat. Heat gently for 25 minutes, or until very fragrant but not at all browned. If the oil gets too hot, turn the heat down.
- Stir in the butter beans then turn the heat up to medium and cook for 10 minutes. Remove from the heat and leave to infuse.
- Grate the two tomatoes all the way through. You may be left with a skin at one end, which can be discarded. Transfer tomato flesh into a serving bowl. Add a good grind of salt and pepper.
- Pour the butterbean mixture over the grated tomato. Bon Appetit!
