Wow, what a topsy-turvey and stop-start year we’ve had! Hopefully, you’ve managed to keep your head on and are wanting to Dust off in December.

 

I would also like to think that you have been able to implement some of the things that I’ve recommended in my blogs over these past few months.  Hopefully, these have helped you to manage your perimenopausal symptoms. If not, then Dust off December will get you up and going.

 

Have you been eating a little more of the ‘sometimes’ foods?

Winter generally seems to be the time where you tend to eat more of the ‘comfort’ foods, some of which are great and others…well….maybe not so great. Don’t stress, you haven’t done anything wrong. You’re just naturally doing what your body is asking of you. You need more energy to be able to keep warm – as you spend more energy to keep your body temperature.

 

And YES, that’s where you tend to eat more of things like pasta.

 

But now that we’re entering the warmer months of December, you can use this to your advantage. Here you can have lighter, lower caloric meals. Though you have to balance this out, by adding more protein and good fats. These two things will help to keep you full and satiated for a longer period of time, compared to just eating vegetables.

 

What am I to do?

You have time to make changes, and now is the time to start.

  • To start with, you will have to look over what you need to clear out and reduce.
  • During this week, start to finish eating these foods, or you can give them to a community group/shelter who would gladly accept what you take – so as to not waste food.
  • Start planning your shopping list for next week.
  • Write out a menu plan for the next week – to help with shopping.
  • Get out your lovely bottles for water.

 

Where can you get protein from?

There are many sources of protein, and not always from animal sources. Here is a list of those with the best levels

  • Sesame seeds – great source of calcium and saturated fat
  • Flaxseed – plant source of EFA’s and magnesium
  • Almonds – non dairy source of calcium and potassium
  • Hemp seeds – great source of B1 (thiamine) and manganese
  • Peanut butter – low salt and sugar (or even better, no salt and sugar)
  • Pistachios –fantastic source of EFA’s and potassium
  • Chia seeds – great source of fiber and calcium
  • Prawns
  • Eggs
  • Sardines – great source of calcium and saturated fat
  • Parmesan cheese
  • Anchovies
  • Brie

I’m sure that you are aware but, there are many other good sources. These are just some of the lesser known sources of proteins. And as you can see, some of these items you can eat on their own, combined or added to other meals and, salads!!

And apart from protein keeping you fuller for longer and being an excellent source of slow energy release (making sugar/insulin function more efficient, avoiding sugar cravings and sugar crash). They provide you with the amino acids that you need to make your hormones – reproductive, brain and others , just to name a few functions.

 

Good sources of fat

Good sources of fat will also help you to feel fuller for longer, with sustained energy release. Care should be taken, if your liver is a little inflamed or sluggish. Here you may need a little extra support, and this is where I can you help you navigate this situation.

 

I’m sure you know what these are, but I’ll list them anyway. These should be incorporated throughout the day. NOT eaten in one meal.

  • Avocado – oil and the fruit itself
  • Butter – or ghee for those who have an issue with casein, lactose
  • Coconut oil
  • Crème fraiche
  • Flaxseed oil – great to use in salads
  • Duck fat
  • Olive oil – extra virgin, virgin, light
  • Walnut – oil and the nut
  • Coconut cream/milk

 

Liver TLC

What better time than now to jump start your liver clearance activities. Summer will help you to feed you liver for better performance, as you can add several bitter greens to your salads. I have spoken about this in a past blog Liver Detox and Menopause . Here you’ll be able to get more tips.

 

With a happy liver, you’ll find that you’ll feel better, due to improved energy and, possibly some weight loss – which is an added bonus!  Also, if you have any digestive issues, some of these may improve.

 

So, it’s a win/win.

 

Get out into the light

Take advantage of these lovely hot sun filled days. Sit outside to have your cup of tea or coffee in the morning sun, or late afternoon, to stock up on your Vitamin D – 10-30min depending on your skin colouring.

Go for a walk at the beach or have a picnic in the park. Whatever you decide now is the time to live in the light and shake off those winter blues and cobwebs.

 

Enjoy.

 

As always, consistency is the key to your success. If you take a detour, that’s ok, just as long as you come back your path to achieve your goals. And should you need guidance to achieve those goals, don’t hesitate to book in a consultation. That’s what I’m here for.

Stay safe, Dust off December and I’ll see you all next year.

 

References

https://www.healthline.com/nutrition/sesame-seeds#TOC_TITLE_HDR_3

https://nutritiondata.self.com/

Pin It on Pinterest