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Leif Arnesen
How a Vegan Diet Can Help Manage Menopause ...
How a Vegan Diet Can Help Manage Menopause Symptoms

Menopause

Combat Menopause Symptoms with Our Delicious 4-Day Vegan Meal Prep Plan

This delicious 4-day vegan meal prep is specifically designed to combat the six most common challenges of menopause: hot flashes, muscle loss, mood swings, fatigue, inflammation, and an increased risk of osteoporosis.

Grab our free menopause meal prep guide - nutrition breakdown and grocery list included!

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What Makes This Meal Prep Plan unique?

Menopause can be a challenging phase, but with the right nutrition, you can alleviate many of its symptoms. This meal plan, designed by our registered dietitian Taylor, comes in at just over 1,800 calories per day. It boasts 100 grams of plant protein, ensuring you meet all your nutritional needs without supplementation, including protein powder.

Breakfast: Creamy Green Maca Smoothies

Start your day with a nutrient-packed smoothie. Frozen spinach and bananas are key ingredients that last longer and provide essential nutrients. Add frozen pineapple chunks, sun butter for vitamin E, hemp seeds, ground flaxseed, and maca powder – a root vegetable native to Peru that may help alleviate menopause symptoms like mood swings, depression, and anxiety. Blend with soy milk, which contains isoflavones known to reduce hot flashes.

Lunch: Lentil Harvest Salad

For lunch, prepare a Lentil Harvest Salad packed with protein and vitamins. Cook lentils and Brussels sprouts, rich in vitamin K and estrogen-metabolizing compounds. Add sweet potatoes for an extra boost of vitamins and minerals. Top it off with a Sriracha tahini dressing for a flavorful kick. This meal helps with muscle maintenance, mood stabilization, and inflammation reduction.

Dinner: Tofu Kimchi Rice Bowls

Evenings call for a comforting and nutritious Tofu Kimchi Rice Bowl. Tofu provides another serving of isoflavone-rich soy, promoting bone health. Kimchi, a probiotic food, supports gut health and hormone regulation. Bok choy adds a crunch and a dose of vitamins. This meal offers a balanced mix of protein, vitamins, and probiotics to keep you feeling your best.

Snacks: Blackberry Chia Seed Pudding

For snacks, indulge in Blackberry Chia Seed Pudding. Chia seeds are a fantastic source of plant-based omega-3 fatty acids, known to reduce inflammation and improve brain health. Blend blackberries, maple syrup, vanilla soy milk, and chia seeds for a refreshing and nutritious treat.

Nutritional Breakdown

We aimed for 100 grams of plant protein per day and met every target for essential amino acids. Higher plant protein intake, combined with resistance training, is vital for maintaining muscle mass, muscle strength, and bone strength in post-menopausal women. This meal plan is also rich in calcium, vitamin K, magnesium, and omega-3 fatty acids – all crucial for bone health and reducing menopause symptoms.

Key Nutrients

  • Calcium: Found in soy milk, tofu, bok choy, and chia seeds.

  • Vitamin K: Abundant in Brussels sprouts.

  • Magnesium: Present in hemp seeds, lentils, and chia seeds.

  • Omega-3 Fatty Acids: From chia seeds, ground flaxseed, and hemp seeds.

  • Fiber: 55 grams per day, supporting gut health and hormone regulation.

Take Action

To further support your journey through menopause, grab our menopause meal prep guide and learn more about our Menopause Mastery program run by Dr. Daphne Bascom.

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Practical Tips for Achieving Fitness Goals After 40 on a Vegan Diet

“There is this misconception that age means decline. I don't see myself defined as the number based on the years I've been alive.”

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Defying Age: Dr. Daphne Bascom’s Fitness Journey

Dr. Daphne Bascom's journey is a testament to the fact that age doesn't have to mean decline. At 40, she decided to take control of her health and embarked on a fitness journey that led her to become a competitive figure and bikini athlete. She emphasizes that women in their 40s, 50s, and beyond can achieve their fitness goals if they eat well, move well, and sleep well. Dr. Bascom’s story is a powerful reminder that we dictate how we age.

The Importance of Nutrition in Medical Practice

Dr. Bascom's medical background as a surgeon and her transition into community health provided her with unique insights into the role of nutrition in preventing and managing diseases. She highlighted the glaring gap in traditional medical education where nutrition was not linked to disease prevention. This realization led her to explore plant-based nutrition, which she now advocates for its profound impact on health.

Embracing a Plant-Based Lifestyle

Dr. Bascom’s shift to a plant-based diet began in her 40s when she noticed that dairy products didn’t suit her well. Her exposure to the American College of Lifestyle Medicine and the documentary "The Game Changers" further cemented her decision to adopt a plant-based diet. Despite initial challenges, she discovered the nutritional benefits of beans, lentils, and tofu, which helped her maintain muscle mass and recover better from workouts.

Vegan Weight Loss Strategies

Dr. Bascom’s journey to plant-based eating offers valuable lessons for those interested in vegan weight loss:

  1. Start Slow: Gradually eliminate animal products and replace them with plant-based alternatives.

  2. Educate Yourself: Use resources like YouTube and cookbooks to learn about plant-based nutrition.

  3. Seek Support: Work with a coach or join a community to stay motivated and accountable.

Overcoming Fitness Barriers

Dr. Bascom stresses the importance of listening to your body, warming up before workouts, and cooling down afterward. She also believes that mental barriers can be the biggest obstacles to fitness. By consistently challenging yourself and believing in your potential, you can achieve more than you ever thought possible.

The Role of Nutrition in Preventing and Reversing Chronic Diseases

Dr. Bascom passionately advocates for the role of nutrition in preventing and managing chronic diseases. She emphasizes that access to healthy, plant-based foods can significantly reduce the prevalence of conditions like obesity, diabetes, and hypertension. Educating communities on the importance of nutrition and lifestyle changes is crucial for creating a healthier future.

Conclusion

Dr. Daphne Bascom’s story is a powerful reminder that age is just a number. By adopting a plant-based diet and staying active, you can achieve your fitness goals and improve your overall health. Whether you’re in your 40s, 50s, or beyond, it’s never too late to start your journey toward a healthier, fitter you.

Use our free nutrition calculator to get your custom plant-based nutrition targets and take the first step towards transforming your health today.

Interested in Plant-Based Nutrition?

Join the waitlist today for our new FREE plant-based nutrition course.

Want To Get Your Custom Nutrition Needs?

Get your plant-based nutrition targets in 2 minutes with our FREE Nutrition Calculator!

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How a Vegan Diet Can Help Manage Menopause Symptoms

Transform Your Health and Reduce Menopause Symptoms with a Vegan Diet

Menopause isn’t a disease. Society often portrays it as a condition needing treatment. It can be connected to mental health challenges like anxiety, depression, and a sense of loss of self. We aim to demystify menopause. Why is it crucial for women to deeply understand it?

Menopause can present a challenging period for many women, manifesting symptoms such as hot flashes, night sweats, brain fog, mood swings, and weight gain. However, adopting a vegan diet can serve as an effective strategy for managing these symptoms.

This interview with Dr. Daphne Bascom explores how a plant-based diet can help alleviate menopause symptoms and promote overall health.

Let us know what you think! Leave your comments on YouTube.

What is Menopause?

First, let’s define menopause. Perimenopause is the phase leading up to menopause, usually starting in your 30s and lasting up to 12 years. During this period, estrogen levels fluctuate, causing various symptoms. Menopause is defined as having no menstrual period for 12 consecutive months. After this, you enter postmenopause, which spans the rest of your life.

This hormonal shift can bring about symptoms like hot flashes, night sweats, brain fog, mood swings, and weight gain. Understanding these changes is crucial for effectively managing menopausal symptoms.

The Impact of Hormonal Changes

Estrogen, Progesterone, and Testosterone

Three main hormones play significant roles during menopause: estrogen, progesterone, and testosterone. Estrogen fluctuations cause most menopause symptoms, including hot flashes and insulin resistance. A decline in progesterone can lead to sleep disturbances, while changes in testosterone levels can impact mood, sex drive, and overall energy levels.

Understanding these hormonal changes can help you manage your symptoms better and take proactive steps to improve your health.

Vegan Diet: A Natural Remedy for Menopause Symptoms

The Power of Soy

One of the most effective ways to manage menopause symptoms is through a vegan diet rich in soy products. Studies have shown that soy can significantly reduce hot flashes. Japanese women, who consume a lot of soy, experience fewer hot flashes compared to American and European women.

Adding half a cup of soybeans to your daily diet can make a considerable difference. You can add mature soybeans to salads, soups, or even as a side dish.

Whole Foods for Whole Health

A Whole Food Plant-Based (WFPB) diet not only helps in managing menopause symptoms but also promotes overall health. Eating a variety of fruits, vegetables, whole grains, and legumes can improve your metabolism, bone health, cardiovascular health, and even help with weight management.

Avoid drastic calorie cutting that negatively impacts your metabolism. Instead, focus on fueling your body with nutrient-dense foods.

The Importance of Physical Activity

Strength Training

Strength training is crucial for menopausal women. It helps maintain muscle mass, which is metabolically active and aids in insulin sensitivity. Lifting weights can also improve bone density, reducing the risk of osteopenia and osteoporosis.

If you're new to weightlifting, start with bodyweight exercises or resistance bands. You don't need a gym; a small space and a good workout plan are enough to get started.

High-Intensity Interval Training (HIIT)

Incorporate HIIT into your fitness routine to stimulate type-two muscle fibers. This form of exercise can improve cardiovascular health and help manage weight gain as well as other menopause-related symptoms.

Mindset and Stress Management

Mental Health

Menopause can impact your mental health, leading to anxiety, depression, and a loss of confidence. It’s essential to maintain a positive mindset and manage stress effectively. Practices like mindfulness, meditation, and yoga can be beneficial.

Longevity and Quality of Life

Understanding menopause and its impact on your body can empower you to make well-informed decisions about your health. This knowledge can help you maintain a high quality of life and longevity.

Introducing the Menopause Mastery Program

We're excited to now offer a specialized program run by Dr. Daphne Bascom aimed to educate and empower women to navigate menopause effectively. From nutrition and physical activity to stress management and sleep, this program covers all aspects of menopause.

If you're interested in learning more about our Menopause Mastery program, click here to learn more about this powerful program.

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Balancing Your Hormones, Menopause, Omega-3s, Spreading Veganism, & More | Dr. Neal Barnard

Dr. Neil Barnard is a professor of medicine, the founder of the Barnard Medical Center, and the president of the Physicians Committee for Responsible Medicine, all while constantly writing new books.

How does he get it all done? 😅

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Here are some highlights from this powerful interview with the legend, Dr. Barnard.

The Power of a Plant-Based Diet

Switching to a plant-based diet can revolutionize your health. This isn't just about weight loss; it's about preventing and even reversing diseases. Dr. Barnard emphasizes that if you're not eating meat, your arteries can open up again, making diseases reversible. This is crucial because many health issues, including high cholesterol and high blood pressure, are diet-related.

Practical Tips for Transitioning

To successfully transition to a vegan diet, start with small steps. Spend a week exploring plant-based options you could enjoy. Oatmeal with cinnamon and raisins, pancakes without butter, or scrambled tofu instead of eggs can be excellent choices. After a week, you’ll have a list of foods you like. Then, try a three-week test drive, eating vegan all the time. Most people notice significant changes in their weight and overall health within this period.

Addressing Menopausal Symptoms with Diet

Menopause can bring various symptoms, but diet can help manage them. Dr. Barnard's research shows that a plant-based diet, low in oils, and includes soybeans can significantly reduce hot flashes.

Steps to Follow

  1. Adopt a Plant-Based Diet: Eliminate animal products.

  2. Keep Oils Low: Reduce intake of high-fat plant foods like avocados and peanut butter.

  3. Include Soybeans: Half a cup of mature soybeans daily can be particularly effective.

Combating Hormonal Imbalances

For conditions like hypothyroidism and PCOS, a plant-based diet can be beneficial. Research suggests that hypothyroidism is least common in vegans. Ensuring adequate iodine intake, such as through seaweed, is also essential. For PCOS, a diet similar to that recommended for diabetes, which focuses on whole plant foods and low in added oils, can be transformative.

The Role of Omega-3 Fats

Omega-3 fats are crucial for health but should be consumed cautiously. High levels of omega-3 have been linked to an increased risk of prostate cancer, so it's important to try to get these fats from whole foods like flaxseeds and chia seeds rather than supplements.

Personal Care Products and Health

While diet is the primary focus, it's also wise to avoid certain substances in personal care products. Aluminum, found in many deodorants, is a neurotoxin and should be avoided. Opt for aluminum-free options to reduce exposure.

Conclusion

Adopting a plant-based diet offers numerous health benefits, from weight loss to reducing menopausal symptoms and managing hormonal imbalances. Practical steps like starting with small changes, keeping oils low, and including soybeans can make a significant difference.

Additionally, being mindful of personal care products can further enhance overall health.

Join menopause Mastery

Become empowered with the knowledge and habits you need to thrive through menopause and beyond!

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