Losing weight in general can be frustrating, but trying to chisel off excess pounds in perimenopause and menopause is downright infuriating! I was getting too comfortable rotating the same couple of outfits that masked my stomach bloat. At the same time my weight had crept up and over my designated “acceptable weight range”.
How did I let this happen? My mind was not tuned in and that coveted glass of wine whispered in my ear to have another serving of dinner or a sweet treat even though I wasn’t hungry.
- I had not been mindful of my hunger. Was I or wasn’t I hungry (did I eat a big lunch?).
- I was not focusing on the oversized meals or too-large portions of healthy whole grains.
- Not only was the alcohol bloating me, it was giving me messages to continue to eat and drink when I had had enough.
So, I took an intense look at the best way to set up my eating/drinking patterns:
- I created breakfasts that contained at least 15 g of protein, the only sugar (if any) from a teaspoon of honey or a small portion of fruit, and lots of fiber.
- I absolutely need that breakfast and a lunch with protein and lots of greens, veggies, and healthy fats like a soup or salad.
- I don’t really need to eat too much for dinner, but I enjoy a good quality meal after a long day. So, I can create some delicious small plates of seafood or lean meats with fresh vegetables prepared in a light, flavorful way without too much work.
- If I want to enjoy wine with dinner a few nights a week, I tune in to the limits for my body and opt for sparkling water with lemon the other nights.
If I veer off from this pattern, it sends my hormones (like insulin and cortisol) into a tailspin and I feel crappy and bloated all day. BUT, if I eat in cooperation with the way my body responds, wow! My energy is soaring, my mood is uplifted, and my bloating and weight are very well balanced. It’s a bit of work, but I’m used to it now. It’s my new normal and well worth the effort!
Everyone has a different strategy for how to eat according to their body. Your hormonal balance may change in time requiring adaptations in your eating style like less fruit or more fiber. Let me know if you’d like to chat about how I can help you develop your own eating strategy so you can take care of yourself and ensure maximum energy and vitality in your future!
Here’s a recipe that will jive with your weight loss efforts. It’s actually not a bread at all, in the traditional sense. It contains no white flour or sugar to drive your blood sugar and insulin up.
Oh, what a surprise. I did not expect to love the flavor and texture of this bread as much as I do. I would describe it as a quick bread. It has that dense type of texture that breads leavened with eggs and baking soda or powder do.
I also wasn’t sure how I would be eating it. Turns out I sort of snack on it. It paired nicely with smoked salmon bits this morning. I had it along with eggs and fruit another time.
Here is a tip, the flavor and the texture of the bread are even better the day after it is baked. In fact, I prefer to wait 24-hours to eat any of it.
If you are gluten free or following the Paleo diet, this loaf fits right in.
- 2 cups almond flour
- 2 tablespoons coconut flour
- ¼ cup golden flax seeds, ground
- ¼ teaspoon salt
- ½ teaspoon baking soda
- 5 eggs
- 1 tablespoon coconut oil, melted
- zest and juice of 1 lemon
- 1 tablespoon honey
- Preheat oven to 350℉. Grease a 8 x 4 x 2½ in. loaf pan.
- In a large bowl, blend almond flour, coconut flour, ground flax seed, salt, and baking soda.
- In a small bowl, whisk together eggs, coconut oil, lemon juice and zest, and honey.
- Stir wet ingredients into dry until combined. Pour batter into prepared pan and bake 30 minutes. Cool 15 minutes before removing from pan.