Wondering what eat to beat the perimenopausal blues? You are not alone, and this is such a common question among women who have entered into perimenopause.
Did you know that there are specific vitamins and minerals that target mood and mental health? While many people reach for supplement bottles, you can get the benefit of more nutrients, fiber, fats and protein if you simply know which foods to focus on to meet your needs!
What to eat to beat the perimenopausal blues
Try incorporating foods that are natural sources of the following mood boosting nutrients:
- Vitamin D: fatty fish, grass-fed or pasture-raised meat, organ meats, spirulina, wild mushrooms, and bee pollen
- Omega-3s: grass-fed meats, wild-caught salmon, flax and chia oil
- B Vitamins: leafy greens, root vegetables, fresh/dried fruits, seafood, and avocados
- Magnesium: dark leafy greens, seaweed, figs, fish, avocado, and bananas
- Amino Acids: all foods, collagen and protein powders
- Zinc: oysters, seafood, lamb, grass-fed beef
- Iron: red meat, shellfish, organ meat, dark leafy greens
- Selenium: garlic, turkey, liver, red meat, spinach, and bananas
A great way to enjoy several of these superfoods in one meal is to start with a bowl of gorgeous mixed greens, add a clean protein of your choice, some avocado, chopped veggies and mushrooms, and top with a sprinkle of bee pollen. For an added nutrient zing, mash ¼ cup of your favorite berries and whisk in ¼ vinegar and ¼ cup extra virgin olive oil for a tasty dressing.
If this information sounds overwhelming and you don’t know where to start with your diet… like, what and how do you actually change your nutrition? I gotchu, and I’m more than happy to help you!
JOIN THE PERIMENOPAUSE CRASH COURSE
The Perimenopause Crash Course is a 4-week, holistic approach that balances your hormones, sheds unwanted hormonal weight, and reclaims your energy.
You know that hormones play a HUGE role in weight gain, but you don’t know how to balance them.
You might feel tired all the time, or like you can’t seem to shake that last 5-10 pounds.
You’ve probably tried every diet and weight loss program out there, but you still can’t seem to lose weight.
It’s not your fault.
What you really need is:
- Clarity around the foods, nutrition, and support your body needs to shed hormonal weight and alleviate symptoms
- A program to help you identify the foods wreaking havoc on your hormones and throwing your body completely out of balance
- Support and guidance to be able to stay committed to the program, remain inspired and feel encouraged every single step of the way
- A plan on what to eat and how to cook healthier meals more easily even if you’re busy
- Resources to keep you focused and develop your understanding of how your body interacts with the food you eat and the world around you, so you can make better choices that support your hormonal balance
- Tried-and-true protocols that match your symptoms and help you feel better quickly
If you’re ready to optimize your hormones and navigate perimenopause with confident and grace, this program is for you!
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The program officially starts on MONDAY, so don’t delay. You don’t want to miss this!!
The post Eat to Beat the Perimenopausal Blues appeared first on Carrots 'N' Cake.
Frequently Asked Questions
Which natural product is the best for weight loss
Eating less food and working out regularly are the best ways to lose weight. Exercise alone will not make you lose weight. This is because food plays a vital role in our bodies functioning properly. If we eat too many calories, it is very likely that our weight will increase. Eating enough food can also lead to weight loss.
It is important to select foods that are low in calories, but high in nutritional value, when trying to lose weight. These foods include whole grains, fruits, vegetables, legumes, fish, lean meats and nuts, as well as seeds.
How to Take African Mango Extract
It's easy to take mango extract. Just cut open a fresh ripe mango and scoop out the flesh into a blender bottle. Blend until smooth.
If you desire a more fine pulp, you can strain it. Store in a cool dark place.
For future use, you can freeze the pulp. This will save you money on buying another batch each mango season.
African Mango Extract Has Caffeine?
A study was done to determine how much caffeine the average person consumes each day. These were some surprising results.
A cup coffee contains approximately 100 mg of caffeine. While a small glass contains 40mg, a cup of cola contains only around 40mg. What if caffeine could be obtained without consuming any calories?
This is the place where African mango extract comes in. It gives you the same boost of energy as caffeine, but without the added sugar and calories.
African mango extract helps improve brain function and focus.
Natural appetite suppressants can they work?
Eating less food is the best way to naturally lose weight. This means reducing calories and avoiding foods high in fat or sugar.
Exercise regularly is the best way lose weight quickly. You'll burn the extra calories you consume from the delicious foods you eat every day.
You might want to try one of our natural appetite suppressants if you don't seem to be losing weight despite following all these tips.
They are rich in powerful ingredients such as ginger, bitter melon, green and ginseng. All of these ingredients have been clinically proven effective in reducing hunger pangs.
What is African mango?
British explorers were the first to discover the fruit when they went on an expedition through Africa. It has been grown for centuries throughout South America. However, due to climate change as well as deforestation, its current production is in decline.
The African Mango Project will reverse this decline by promoting sustainable ways to grow fruit in East Africa.
They also work towards creating jobs locally and improving the livelihoods of communities near plantations.
Their goal: To have the first commercial crop ready to harvest within 5 Years.
What is African Mango Extract?
Vitamin C is found in high amounts, which can boost immunity. This makes it ideal to those who are more susceptible to the flu and colds.
African mango extract also contains antioxidants that help reduce free radicals in the body. This lowers your risk of developing heart disease or cancer.
Vitamin A and vitamin B6, both found in African mango, are important for healthy hair and skin.
African Mango active components provide a great supplement that will keep it looking young and feeling great.
Statistics
- After 10 weeks, the CQ-only group experienced an 8.8% decrease in body weight, and the CQ and AME group an 11.8% decrease, on average. (healthline.com)
- On average, they may help you lose 3–9% of your body weight compared with a placebo (56Trusted Source (healthline.com)
- On average, they experienced 28 pounds (12.8 kg) of weight loss, a 6.4-inch (16.2-cm) reduction in waist circumference, and a 6.3% dip in body fat (5Trusted Source (healthline.com)
- According to a 2014 review, even prescription weight loss pills don't work as well as you might assume. (healthline.com)
- A 2008 survey noted that 33.9% of American adults trying to lose weight took dietary supplements (1Trusted (healthline.com)
External Links
webmd.com
- African Mango: What you need to know about Irvingia Gabonesis
- Goji Berries: Health Benefits & Side Effects
healthline.com
onlinelibrary.wiley.com
- A novel herbal formula for weight management: Efficacy, tolerability and effectiveness - Stern – 2013 - Obesity Wiley Online Library
- Body Composition and Hormonal Adaptations Associated with Forskolin Consumption in Overweight and Obese Men - Godard - 2005 - Obesity Research - Wiley Online Library
ncbi.nlm.nih.gov
- IGOB131 is a novel seed extract from the West African plant Irvingia gaonensis that significantly lowers body weight and improves metabolic conditions in overweight individuals in a double-blind placebo-controlled trial - PMC
- A case involving renal failure due to African mango consumption. - PMC
How To
How Can You Lose Weight Without Exercise Or Dieting?
It is best to naturally lose weight by increasing your metabolism. You will burn fat quicker than you store it. Your metabolism plays an important role in how much energy you use and how many calories you burn. To increase your metabolism, you don't necessarily have to exercise. Simple lifestyle changes can help increase your metabolic rate. These are the best tips!
- Get More Protein - Protein is good for your blood sugar and muscle growth. Studies show that eating protein before meals can help reduce food intake up to 20%.
- Drink More Water - Drinking water keeps your body hydrated, making it easier to stay full longer and reducing hunger cravings. Drinking at least eight glasses of water daily can help speed up your metabolism and improve digestion.
- Reduce Sugar Consumption - This is one of the best ways to lose weight. Sugary foods increase insulin levels, which makes it harder to lose weight. To avoid this, cut out sugary snacks like soda and sweets altogether. Instead, drink plenty of water and eat fruits.
- Get Enough Rest - Research has shown that enough sleep can increase brain function and overall wellbeing, as well as glucose tolerance. It has also been shown that it lowers appetite hormones (such as leptin/ghrelin).
- Cardio Daily: Cardio is a great way to burn extra calories throughout the day. Walk for 30 minutes each day, three times per semaine, if this is something you are looking to do immediately. This will raise your heart rate and improve cardiovascular fitness.
- Add Some Movement Each Day - Staying active is essential when trying to shed pounds because it gives our bodies a reason to move every day. There are many ways to add movement to your day without going crazy. You can take the stairs rather than the elevator, park farther away from the entrance for shopping, walk around while talking on your phone, take frequent breaks throughout the day to stretch out and breathe deeply.
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