STRESSED OUT AND NOT IN THE HOLIDAY TO-DO MOOD

Dear Crabby,

It’s been a rough year suffering from miserable menopause symptoms. I have gained a lot of weight, I am always cranky, my skin has started to drastically age, my hot flashes hit me every few hours, and I feel like no one understands what I am going through. I am not in the “giving” mood this year, freaking out that I won’t get through my holiday “to-do” list, and feeling stressed out.
Bah, Humbug from Minnesota

Dear Bah Humbug,

The responsibilities during the holidays can be difficult with 99 percent of all women experiencing stress and panic attacks this time of year. Throw in one of the biggest transitions of your life, menopause, and it is no surprise you are freaking out, not in the “giving” mood, and feeling stressed out.

First, let’s address your physical menopause symptoms. Weight gain, irritability, skin changes and hot flashes are all symptoms of fluctuating hormones. Make an appointment with your doctor to discuss your symptoms and possible treatments. Once you decide on a program to treat your symptoms, you will hopefully start to feel better. Going through physical changes can be stressful.

Second, menopause usually happens as the natural aging process kicks in. If you’ve practiced a lifetime of poor eating choices and lack of exercise, it’s unforgiving during menopause. Now is the time to start eating nutritiously, exercising regularly, and dedicating time to pampering.

Regarding your skin, treat yourself to a holiday makeover. Visit your favorite make-up counter. A new cleansing/moisturizing program may restore your radiant complexion.

Visit your practitioner to discuss symptoms. Start eating a healthy diet and exercising. Make time to pamper yourself.

If you practice a few of these Stress-Free Holiday Tips you may just survive your “to-do” list and the holiday season.

10 Tips for a Stress-Free Holiday
1. Keep expectations reasonable. Planning parties and decorating are stressful tasks. Instead of planning a big holiday party, plan a day to celebrate the holiday at the spa with your closet friends. Keep your schedule open to attend a few parties, not give them. Instead of decorating your home and a Christmas tree, put a lovely wreath on the front door, place a small-planted evergreen in the living room and enjoy red candles around the home.
2. Communicate with your loved ones. Let them know you are going through changes, and that you plan to get some rest this holiday and would appreciate their support.
3. Limit your alcohol intake. Holiday parties are often centered on drinking. Try to “nurse” one glass of wine for the evening. Remember alcohol is loaded with extra calories. I ask for “water on the rocks with a twist” – it is fun, always gets a reaction, is calorie free and keeps you hydrated.
4. Quiet time. Plan a half hour a day to sit quietly. Find a spot in your home in a comfy chair. Close your eyes, and take long deep breathes. Breathe in thinking of good health and happiness and breathe out stress and frustration.
5. Eat a healthy diet. Eat more vegetables, whole grains, fruits and low-fat foods. You will have more energy.
6. Start exercising. Take a 30-minute walk. Not only will you burn calories, you will feel more relaxed.
7. Manage your time. Cut your to-do list in half this year.
8. Send e-cards this year. It is fast, easy, free and fun. This will save you time, money, paper and postage.
9. Have a sense of humor. Dealing with relatives over the holidays can be stressful. If relatives are visiting you for the holiday, ask them to book a hotel for their stay. Keeping your home a sanctuary during your menopause transition is important. If a relative is driving you crazy, try to be cheerful and laugh it off.
10. Keep a budget. Dealing with extra holiday expenses is also extremely stressful. To buffer this a bit, try making homemade gifts or let your loved ones know that this year the gift theme is ‘to spend less than $20 per person per gift’. Don’t forget, shopping on-line will save time and frustration at the malls.

Remember menopause is a natural transition. The holidays can be a joyful time if you embrace your changes and make a few holiday stress-free adjustments to your agenda. The greatest gift you can give…. is to take care of yourself, and when you do, you will want to give to others.

Signed,
A less stressed Dear Crabby wishing you a Happy Holiday!

Write to Dear Crabby and get advice about your menopausal symptoms.
If you have:
• Hot flashes
• Itchy skin
• Breast tenderness
• Mood swings
• Memory lapses
• Fuzzy thinking
• Night sweats
• Sleep problems
• Loss of libido
• Dry vagina
• Irregular periods
• Headaches

Dear Crabby has tips to make your life easier.
She wants to hear from YOU.
Send your questions to: DearCrabby@MenopauseMakeover.com

Want an overall body workout in one simple pose?

After losing 25 pounds doing the Menopause Makeover my body was now at a wonderful healthy weight, but my belly and tush were still giggly. It was time to set a new goal – build muscle mass and firm up! At the age of 51 I had lost a lot of muscle mass. That’s a nice way of saying, “I was flabby, droopy and not very strong!” My first 12 weeks doing The Menopause Makeover was spent on the elliptical 30 to 40 minutes most days of the week, and 3 days a week weight lifting (dumbbells). It was time to change up my routine and kick it up a notch – so I hired celebrity trainer, Ashley Conrad – set new goals for my second round.

I first saw Ashley featured in Carmel Magazine. She was an incredible toned young woman and honestly I felt anger seeing her photograph. Being an old flabby 51-year old, how could I ever look young and firm again? Making peace with the fact that I will never look 20, 30 or even 40 again, I decided I could be super healthy! So I called her!!!! A few days later we met, I challenged her with my new goals, and surprisingly – she took me on, even though I was NO celebrity!

You can check out Ashely at:
http://www.clutchbodyshop.com/ashley.html

Ashley incorporated the plank pose into my exercise routine. The plank pose is practiced in yoga and the sports world. I learned the power of the plank pose quickly. I hated it, it hurt, it was hard, but 6 months later I had ABS! I have never had abs before – and now at 51 I have freaking abs! You can see them if you don’t believe me, click here. OK, I don’t have a 6-pack, but I do have a 2-pack.

Once you learn the basics, you will hold this pose for a 10 to 20 count, two or three times in a workout. Sound easy? Once you try, your world will begin to shake, sweat will pour out of every pore and you will beg for it to end. You may be asking, “What’s so great about the plank pose?”

The Plank Pose promises:

• A strong core
• Strong abdominals
• Strong quads
• Strong shoulders
• Strong wrists
• A strong spine
• Strong arms

Basically your entire body in one pose! The plank pose rocks, and improves your posture – which can make you look 10 pounds less.

Doing the plank pose properly is important to avoid injury. If you suffer from carpal tunnel syndrome or low back problems this may not be the pose for you. Always consult with your health care provider before starting any new exercise regime.

How to do the plank pose:

• Get down on a yoga or exercise matt on all fours
• Shoulders over your wrists at a 90 degree angle
• Next, press your feet out and away from your body, so you are now in a push up position
• Your body is straight, like a plank, from your head to your heels
• Make sure your hips do not drop or raise above the straight body line
• Keep your neck neutral, do not strain, a natural extension of your spine
• Do not drop your chest
• Push through your heels, so your legs are strong, and heels are pointing to the ceiling
• Spread your fingers and press through your entire flat hand, this will take pressure off the wrists
• Hold for a 10 count, or 12, 15, 18 or 20 if you can. Then repeat two to three times in one workout session.

Variation of the Plank Pose:

Instead of shoulders over wrists, have your elbows under the shoulders and shoulder width apart. This variation is excellent for your abs and shoulder strength.

Practice the plank pose or variation two to three times per week. Hold for a count of 10, 12, 15, 18 or 20 depending on your level. Repeating two to three times in one workout session. You will quickly build strength and see results. If you are trying to lose weight, the plank pose will burn some serious calories.

Enjoy the power of the plank!

If you want a set of great abs, roll out the ultimate Belly Busters.

A great set of abs has always been a fantasy for me. For years my youthful estrogen-rich skin held my belly so it appeared toned. As the years have passed with too many responsibilities and too little time for exercising, my gut has just started pouching out. Then menopause took the fat from my hips and thighs and redirected it to my belly. I started looking three months pregnant. Ironic isn’t it? I can no longer bear children yet I look like I am carrying one. Just a couple of months ago on the way to yoga class a teenager waiting for a bus smiled and asked me, “When are you expecting?” Escaping a response I ran into the nearest restroom locked myself in a stall and sobbed. Between age, menopause and craving food 24 hours a day…. this mid-aged menopausal girl called in the ultimate Belly Busters!

Benefits of a tone tummy

1. Better balance and coordination
2. A healthy flexible spine
3. A sense of “feeling” better
4. Increased motivation
5. A strong support system for the muscles in your lower back,
hips and pelvis
6. A more stable center of gravity
7. More shopping options

The abdomen consists of three main muscles groups:

1. Rectus abdominis is the large flat muscle wall that runs from the lower chest to the pubic bone. Most of us refer to this
muscle as our “abs”.
2. Oblique abdominis is the muscle that runs diagonally along the side of the mid-section from the lower ribcage to the pubic area. The internal obliques lie underneath the external obliques.
3. Transversus abdominis is the thin strip of muscle that runs horizontally across the abdomen.

The ultimate Belly Busters is a series of exercises focused on each muscle group. All you need is an area in your home that gives you the space to lie down and 10 minutes.

The Ultimate Belly Busters Program
- Three sessions per week, with a “rest” day between workouts
- 10 minutes per session
- 3 Belly Busting exercises that consist of 8 to 12 lifts per set
- 3 sets, with 60 seconds between each set.

The Ultimate Belly Busters

Crunches
- Lie on your back on a mat or a carpet.
- Bend your knees with your feet flat on the floor.
- Press your lower back to the floor.
- Place your hands behind your head.
- Lift your chest to your pelvis. Do not tuck your chin to your chest.
- Keep your elbows pointing outwards; do not wrap your arms around your head. Do not pull on your head. Let your abs lift you up.
- Exhale as you lift your chest upwards.
- Keep your lower back on the floor.
- Contract your abdominal muscle as hard as you can and count to 3.
- Return your shoulders to the floor, with your head still up.
- Repeat this crunch for 8-12 repetitions.

The Bicycle
- Lie on your back.
- Press your lower back into the floor.
- Place your hands behind your head, and do not cross your fingers.
- Bring your knees to a 45- degree angle.
- Lift your shoulders off the floor, and do not pull on your neck.
- Touch your right elbow to our left knee then repeat, as your
right leg extends.
- Switch sides, bringing the left elbow to the right knee and the
left leg extended.
- Continue alternating sides imitating a pedaling motion on a bicycle.
- Do 8-12 repetitions

Cross over crunches
- Lie on your back.
- Press your lower back towards the floor.
- Bend your right knee at a 90- degree angle.
- Cross your left foot on top of your right bent knee.
- Put your hands behind your head – one on top of the other.
- Lift your shoulders up off the floor and twist so your right
elbow tries to touch your left knee.
- Hold for 2 seconds, squeeze those abs.
- Return to start position.
- Do 8-12 reps.
- Then switch sides.
Repeat these three Belly Busters two more times.

Tips
1. Make sure you suck in your belly button toward your spine before curling off the floor. This activates twice as much muscle activity and makes each move more effective.
2. When doing the Belly Busters breathe through your nose and out through your mouth. Breathe with full inhalations and exhalations. Exhale when your muscles are tightening and inhale when your muscles are lengthening.
3. Include a cardio activity 30 minutes a day, 5 days a week. Once you shed excess belly fat you will start seeing your new “abs”.
4. Limit your alcohol intake. Alcohol drinkers who consume more than three glasses per sitting have more belly fat than moderate or non-drinkers. Try to limit your alcohol intake to one glass or less per day. Alcohol can also raise levels of cortisol, the stress hormone. Cortisol helps your tummy to store fat.
5. Eat fiber. Fiber helps fight constipation that can give your abdomen more roundness. A bowl of yummy raspberries is loaded with fiber.
6. Drink water. It is calorie-free and keeps you hydrated.
7. Improve your posture. Start sitting up straighter. Sit with your shoulders back, chin up and your lower back pressed up against the chair.
8. Keep a slow, steady pace while doing the Belly busters. Focus your attention on doing these exercises properly. Proper form and moving slowly will make your session more efficient. If you experience any pain, stop. If you have back issues, speak to your doctor before beginning these Belly Busters program.

Having gone through most of my adult life only dreaming of a firm belly, it took the menopause wake up call and the ultimate Belly Busters to thank for a tone tummy.

How Power Walking changed my life
10 Safety tips when power walking at night

Terrified at the thought of standing on the scale, it took six months to get the courage to look at the amount of weight I’d rapidly gained after entering menopause. Despite eating better, I had not lost weight. Shocked when I opened my eyes, the number on the scale was almost 22 pounds more than the last time I weighed myself. Dreading the inevitable, I had no choice but to incorporate daily exercise into my life. The days of exercising once or twice a week to lose a couple of pounds were over, no thanks to menopause. The weight I had gained at my waistline was drastic, three inches in less than a year. Looking at myself naked in the mirror, my body had changed from an hourglass to a beach ball. Last year my BMI was a healthy 19, this year I was on the verge of being overweight. It was no longer about looking good, it was now about getting my health back.

Exercise that fits into your lifestyle

My greatest challenge was finding an exercise that would yield weight loss resultsand I would enjoy daily. I was out of shape and no longer wanted to go to my favorite yoga classes. I wouldn’t be able to keep up with the class, and I was embarrassed about my weight gain. Depressed that the once simple yoga pose of doing ‘downward dog’ would now inflict injuries as my Jell-O belly slammed into my face, I wanted to find a lifelong exercise choice that I could do whenever I wanted, did not cost money, helped relieve stress, ensured weight loss and kept me healthy.

Living in a scenic area I decided that power walking was my answer. It would give me the chance to get some ‘alone time’, build strength and endurance, allow for flexibility, and give me the opportunity to check out my neighbors latest decorating secrets.

Power walking promised:

• Weight Loss
• More energy
• More strength
• Lower cholesterol levels
• Better sleep, and with terrible night sweats this was important
• Zero cost, with the exception of a good walking shoes

Huffing and puffing for over two weeks, I finally started feeling good about my half hour power walks. I started gradually losing weight and feeling better about myself. Enjoying my walks was good for “my head” and I enjoyed socializing with neighbors as I returned home.

With Daylight savings time ending, coming home from work and power walking before sundown was going to be impossible.

Safety
My only option was to start power walking at night. That decision created another set of problems to deal with…safety. Having been attacked in a foreign country at night years ago, I was nervous about walking in the dark.

My fears included being:
Raped
Robbed
Run over by rush hour traffic

10 Safety Tips when Power Walking at Night

1. Don’t go alone bring a buddy or your husband. If you have a dog, take him too!
2. Walk in an area that is populated. Avoid dark, secluded streets. Possible attackers can hide between parked cars or in bushes. That’s what my attacker did – he jumped out from behind a bush. Avoid putting yourself in a position where someone could jump out and surprise you.
3. Do not wear a headset. At night you must use all of your senses. Be observant and alert at all times.
4. Do not pull your hair back in a ponytail. An attacker can grab you by the ponytail, and have full control of your head and body quickly.
5. Bring your cell phone and your driver’s license. Should there be a problem you can call for help. If you got hurt, having your ID can save your life.
6. Tell someone when you are walking at night. Let that person know when you expect to be home and what route you are taking.
7. Don’t wear jewelry; it could attract a possible attack.
8. Walk in areas that are well lighted. If you think you are being followed, change directions and head for safety.
9. Wear reflective discs on your clothing so others can see you. Most walking shoes have reflective material sewn on the shoes. And wear brightly colored clothes, so you can be seen.
10. Walk in the opposite direction of traffic so you can see on-coming cars. Carry a flashlight.

I fought off the attacker without any physical injury, and he was later thrown in jail. I had failed at Tip #1: never go alone. I failed at Tip #2: walk in an area that is populated and avoid areas with bushes. And I failed at Tip #8: walk in an area that is well lit.

I now follow these safety tips and enjoy my night walks with my husband. Power walking changed my life. It gave me freedom, health and self-esteem.

Treat yourself to a great pair of walking shoes, and start enjoying the benefits of power walking.

Squat your way to a tight tush

After surviving the menopause transition, the only thing left sagging was my booty.

Always searching for exercises that I can do at home, I discovered squats were the best booty builder. All you need is space in the house, one dumbbell and a full-length mirror.

Your booty’s official name is gluteus maximus, and it is one of the largest and strongest muscles in the body. The primary function of this muscle is hip extensions meaning moving the thigh to the rear. The gluteus maxiums also moves your leg away from the centerline of the body. Basically, a strong booty makes it possible to move the leg, which gives us the ability to get around. It is an important muscle to keep strong.

The main reason most of us want a beautiful booty- it’s sexy. We all know men love to check out our booties, and to be perfectly honest…so do women (we are always comparing ourselves to other women, I wish we didn’t, but we do). Whether we are looking for the attention or not, who wants a droopy, fat, lumpy butt? It can be difficult for women to get a firm tush because we naturally store fat, especially around our bottom. Usually in our teens we still have a toned tushy because it takes a few years for the fat to stack up. Once the layer of fat settles in, getting a toned butt can be difficult. It is not impossible with dedication and a few squats added to your routine. Once you lose that layer of fat, your beautiful booty will pop out.

During menopause it is important to be healthy and strong. Once you develop a strong booty …it’s sexy!

Squats firm and tighten your tush all in one exercise, as well as tone the legs. You burn lots of energy in a short period of time with squats. If you have fat to lose around your buttocks, squats alone will not firm and tone the booty. You must incorporate healthy eating to lose the fat as you are firming the buttocks with squats.

The benefits of squats:

Higher percentage of fat burned while at rest
Potentially faster weight loss
Improved leg strength
Raised metabolism
Improved cardiovascular
Exercises the gluteus maximus, hips and thighs
Before you add squats to your routine, discuss any health concerns with your doctor. It is always important to start your exercise routine with light cardio to warm up your muscles.

Toning up a muscle requires progressive muscle resistance. Introducing more weight than the muscle can handle will help it grow stronger.

Three Booty Builder squats:
(Select one that is best for you)

Chair Squat
Dumbbell Squat
Assisted Squat

I suggest starting out with the Chair Squat. After you can successfully do 15 Chair Squats progress to the Dumbbell Squat. If the Chair Squat is too difficult, start with the Assisted Squat, then move onto the Chair Squat then the Dumbbell Squat. Rest one day between squat workouts.

What you need:

Space in your house
Full-length mirror
Chair, for the Chair Squat
Dumbbell, for the Dumbbell Squat
Towel, if you do the Assisted Squat

Squat Safety Tips:

Keep your heels on the floor
Stand with your feet hip or shoulder width apart
Keep your weight over the ankles
Always keep the knees lined up over your toes
During the exercise do not lock your knees
Do not go lower than 90 degrees
Keep your knees behind your toes
Do not arch your lower back
Keep your head and neck relaxed in a neutral position
Keep your shoulders back
When you start adding weights to your squats, start out with the lightest weight then increase slowly
Don’t forget to warm up with light cardio before doing your squat

Chair Squat

All you need is a chair and full-length mirror. The Chair Squat is a perfect exercise for beginners, anyone with weight problems or knee issues will benefit from the additional support of the chair during this squat. Stand in front of the mirror sideways to watch your form and make sure your knees stay behind your toes and heels on the floor. Breathe continuously, and don’t hold your breath.

Repetition: 1 to 3 sets of 10-15 squats.

Put the chair behind you, as if you were going to sit down
Stand in front of the chair
Stand with your feet hip or shoulder width apart
Suck in your belly button contracting your abs
Slowly lower your body, lightly touching the chair
Remember to keep those knees behind the toes as you squat, you may have to adjust the position of your feet in front of the chair
Hold for a couple seconds, next squeeze your booty as tight as you can, place your weight in your heels and slowly push up to your starting position. Count to three when you come up
Remember do not lock your knees. Keep them slightly bent
Repeat 10-15 times
Rest 60 seconds between sets. Gently bend over like you are touching your toes and just breathe. This will give you a stretch between sets.
When you get stronger, just hover over the chair when you squat down and hold. Do not actually sit on the chair.

Reminders:

Keep your back straight, no arching
Suck in those abs
Keep the knees behind the toes
Squeeze your booty as hard as you can when you come back up – the harder your squeeze the faster the results

Dumbbell Squat

When the Chair Squats become easy you are ready to progress to the Dumbbell Squats. It is the same move as the Chair Squat, without the chair and holding one dumbbell with both hands in front of your body. The extra weight offers added intensity. Start with the lightest weight and add, as you get stronger.

Repetition: 1 to 3 sets of 10-15 squats.

Just like the Chair Squat, stand with your feet hip or shoulder width apart
Hold the dumbbell with both hands in front of your body with your arms straight and elbows slightly bent
Bend your knees
Suck in your abs
Lower into a squat. Do not go lower than 90 degrees, and do not arch your back
Once you down as far as you can go, squeeze that booty as hard as you can and push up on a count of three seconds
Go to your standing position with bent knees and repeat 10-15 times
Do 1 to 3 sets
Rest for 60 seconds between sets with a gentle stretch. Bend over to touch your toes (it’s OK if you can’t touch your toes, I can’t) and breath deeply stretching for 60 seconds
The Assisted Squat

If the Chair Squat is too difficult for you, start with the Assisted Squat.

Repetition: 1 to 3 sets of 10-15 squats.

Wrap a good strong hand towel around a doorknob that is securely mounted into the door
Stand with your feet hip or shoulder width apart
Suck in your belly button contracting your abs
Hold on to the towel that is wrapped around the door knob with both hands
Slowly lower your body
Remember to keep those knees behind the toes as you squat. You may have to reposition your feet.
Hold for a couple seconds, next squeeze your booty as tight as you can, place your weight in your heels and slowly push up to your starting position. Count to three when you come up
Remember do not lock your knees. Keep them slightly bent
Repeat 10-15 times
Rest 60 seconds between sets. Gently bend over like you are touching your toes and just breathe. This will give you a stretch between sets.

I progressed from the Chair Squats to the Dumbbell Squats in two weeks, so advancement can be quick. My booty feels stronger, it still looks a bit saggy and lumpy, but I know I am on my way to a stronger healthier tush. If weather permits add power walking, biking or hiking to your weekly routine and burn about 150-200 calories in a half an hour.

Keep that booty moving!

Tip #1: Document your symptoms and health concerns

Tip #2: Discuss your symptoms with your doctor

Tip #3: Understand your health options (alternative, complimentary and medical)

Tip #4: Practice healthy eating habits

Tip #5: Exercise most days of the week

Tip #6: Modify your beauty regime

Tip #7: Wear sunscreen daily

Tip #8: Pamper yourself

Tip #9: Ask for support

Tip #10: Love the new YOU!

Featured Guest Chef, Dana Slatkin

Recipe #1: Roasted Halibut with Fennel-Tomato Sauce
Recipe #2: Asparagus Egg White Omelet

After two years listing my personal favorite recipes honoring The Menopause Makeover food pyramid, I am thrilled to dedicate this section to guest chefs and their favorite recipes, entertaining ideas, and healthy cooking tips. Our first featured guest is Dana Slaktin, chef of the famous Shutters on the Beach Hotel in Santa Monica, California, and author of The Summertime Anytime Cookbook.

Dana gradated from the Culinary Institute of America, and has worked in acclaimed kitchens in France and New York. She launched the Beverly Hills Farmer’s Market and has her own line of food products. Successfully combining elegance with delicious easy-to-prepare dishes that are healthy, Dana lives in Los Angeles with her husband and three gorgeous children.

Dana Slatkin’s cookbook, The Summertime Anytime Cookbook, can be purchased at The Menopause Makeover Store, click here.

Check out Dana’s website: www.DanaSlatkin.com

Recipe #1: Dana’s roasted halibut with fennel-tomato sauce recipe is easy to make and absolutely delicious. This roasted halibut recipe is high in protein, and low in fat. Serve with steamed greens and you have a perfectly balanced meal that is low in calories that will honor your Menopause Makeover.

Roasted Halibut with Fennel-Tomato Sauce
This dish satisfies a protein craving without leaving you lethargic, even on the steamiest night. Don’t be deterred by the long list of ingredients. Once they have been assembled, they can be left simmering on the stove while you relax or prepare the rest of the meal. Toasting the spices for a few minutes in a dry pan over medium heat will intensify their flavors. The result is an alluring light sauce that complements any white-fleshed fish.

Serves 8

1/4 cup extra-virgin olive oil, plus a small amount for cooking the fish
1 medium yellow onion, sliced
3 stalks celery, chopped
2 medium leeks, chopped
8 garlic cloves, minced
1 small fennel bulb with greens, chopped
4 pounds ripe plum tomatoes (about 14), seeded and chopped
1 tablespoon fennel seeds, toasted
1 tablespoon mustard seeds, toasted
2 bay leaves
Pinch of red pepper flakes
3 star anise, optional
2 cups white wine
2 cups low-sodium chicken or vegetable broth
Kosher salt and freshly ground pepper
8 tablespoons (1 stick) unsalted butter, chilled and cut into small cubes
8 (6 to 8-ounce) skinless halibut fillets (preferably thick)

1. Prepare the fennel-tomato sauce: In a large saucepan, heat the olive oil over medium heat. Add the onion, celery, leeks, and garlic and cook until softened, about 10 minutes. Add the fennel bulb and greens and sauté until wilted, a few more minutes. Add the tomatoes, fennel seeds, mustard seeds, bay leaves, red pepper flakes, and star anise. Add the wine and enough broth to cover. Bring to a boil, reduce the heat, and simmer uncovered for about 45 minutes until slightly thickened. Strain through a fine- mesh sieve into another saucepan, season to taste with salt and pepper, and set aside. The sauce can be made up to this point and refrigerated overnight.

2. Preheat the oven to 350′F.

3. Season both sides of the fish with salt and pepper. In a large ovenproof sauté pan, heat a thin film of olive oil over medium-high heat until very hot. Cook the fish until nicely browned on one side, about 4 minutes. Transfer the pan to the oven and roast for 4 to 5 more minutes, until fish is opaque at the thickest part (test with the tip of a knife).

4. Return the sauce to a simmer. Whisk in the cubes of butter, one at a time, until incorporated.

5. Ladle a generous amount of sauce into warm serving bowls; gently place the fish on top, and serve.

Recipe #2: Another fabulous favorite from Dana’s cookbook, Asparagus Egg White Omelet, will kick the day off with a low calorie, high protein blast leaving you feeling full for hours!

Asparagus Egg White Omelet

The trick to making an omelet look like the professionals do is a well-oiled pan and adequately whipped egg whites. Add some diced vegetables from last night’s dinner or your favorite cheese for extra kick. Serve it with fresh fruit, breakfast potatoes or a simple mixed green salad.

Makes 2 omelets

4 tablespoons extra-virgin olive oil
6 asparagus spears, tough ends trimmed, cut into 1/4-inch pieces
Kosher salt and freshly ground black pepper
8 large egg whites
2 tablespoons chopped chives

1. In a small nonstick pan, heat 2 tablespoons of the oil over medium heat. Add the asparagus and cook, tossing gently, until tender but still crunchy. Season with salt and pepper and set aside.

2. In a medium bowl, beat the egg whites with a fork until frothy. Add the chives and season the mixture generously with salt and pepper.

3. Using the same nonstick pan, heat 1 tablespoon of oil over medium-high heat. Pour half the egg-white mixture into the pan and, using a spatula, quickly draw the edges to the center so that the omelet cooks evenly. Reduce the heat and continue cooking until egg-whites are set but still creamy.

4. Spoon half of the asparagus in the center of the cooked egg-whites and leave on the heat for a half minute or so longer. Using a spatula, fold the omelet toward one edge of the pan, giving the pan a light tap to loosen the omelet. Slide the omelet onto a warm serving plate.

5. Repeat the process for the second omelet. Serve immediately.

Thank you Dana for sharing your elegant and yummy recipes!

Lisa Lillien, founder of HungryGirl.com, will be our next guest “foodologist!” Lisa’s guilt-free recipes can be found in her upcoming book, 200 under 200. Yep, that’s 200 hundred recipes, under 200 calories! During the menopause transition, every calorie counts. Lisa is a hungry girl like the rest of us, but she has managed to create sinful recipes that are low calorie and tasty, so you can meet your food goals. Lisa’s new easy-to-use cookbook, 200 under 200, can be purchased at The Menopause Makeover Store, click here.

Check out Hungry Girl’s website and purchase her first book, Hungry Girl: Recipes and Survival Strategies for Guilt-Free Eating in the Real World. Hungry-Girl.com

There are more than 40 million women in the United States over the size 14 and over 44 million women going through menopause. This Beauty Tip is a styling tip so you can look and feel beautiful everyday.

Shopping for a new outfit can be frustrating when your body is changing as fast as your hormones and designers are focusing on younger smaller woman.

For the past year I have been hiding my disappearing waistline with baggy clothes. With my body fat shifting to my belly, it’s time for a shopping spree. With my new larger body measurements I quickly learned what styles were flattering on real women.

Click here then page 3 to purchase these flattering outfits.

Flattering Styles

TOPS
With an increasing waistline, longer length tops and jackets that sit lower on your hips create a “longer” line. A top that sits at the waistline will accentuate an area you wish to diminish. Make sure your top does not hit the largest area of your hips. The length should hit just below the waistline to mid-thigh. It is best to wear jackets open for a clean vertical line. V-necks, open collars, turtlenecks and wrap tops will bring the attention to your face.

Layering can create a comfortable and stylish look. If you are suffering with hot flashes layering will be your best friend. Be careful to layer properly. Too many bulky layers will only make you look bigger. Try a fitted camisole under a fun blazer or oversized sweater.

BOTTOMS
Whether your bottom has gotten bigger or dropped from age, an A-Line Skirt is a must in your new wardrobe. Not only will it flatter a fuller figure, the waist is fitted and flairs out so the smooth lines don’t show the problem areas. You can also wear a longer top without adding bulk at your waistline. You should wear an A-Line skirt at knee length. Try wearing a dark color for the skirt and a fun top with accessories to bring the attention to your face.

Pants are one of the hardest wardrobe items to buy. Even before menopause finding the perfect fitting pant was tough. But, pants can be flattering with a straight (if you are 5′4″ or shorter) or boot-cut leg (taller than 5′4″) with the waistline falling just below your natural waistline. Try solid darker colors to create a nice straight line. Do not buy pleated or tapered legged pants, these styles will only bring attention to your disappearing waistline and hips.  The jeans pictured, Not Your Daughters Jeans, are awesome!  They are comfy, give you a little support and very flattering –  menopause makeover approved.

DRESSES
Dresses look best when they are one-piece, not separates. They will elongate your body. The length should hit between your knees and mid calf. If you have great legs, show them. Choose a dress length just below the knee. If you have great cleavage, choose a neckline that celebrates your bust line. Accessories can bring the attention to the top half of your body. And for a dressy occasion, bare your shoulders and arms. If you are uncomfortable with your arms, cover them with a shear wrap or bolero jacket.

TIPS

Undergarment foundations are my newest discovery! I purchased an all-in-one shaper. I was firmer and my soft lumpy spots didn’t ruin the nice line in my outfit.

Know your best feature. If it is your legs, wear knee length dresses. If it is your bust, enjoy a plunging neckline. Whatever your special asset, this is the time to flaunt it.

If you are pear-shaped bring the attention to your upper body using style, color and accessories. If you are apple-shaped, show off those legs with shorter hemlines (around the knee) and sexy shoes.

Once you update your wardrobe, add a few sexy shoes, a fun handbag and accessories for day and nighttime.

Enjoy looking and feeling beautiful.

Happiness and exercise may seem like an odd combination of words. Shouldn’t we just be happy or not be happy?

During menopause I discovered happiness was going to be an exercise. I had to practice being happy. Being consumed by hourly hot flashes, cranky moods, itchy skin and sleepless from night sweats, being happy was not on my to-do list. It was a full time job just managing these menopause symptoms. Additionally, I had to learn how to eat and exercise differently, and adjust my skin care regime. I was definitely NOT happy about these changes. As I developed the Menopause Makeover 8-step, 12-week plan I had to add “happiness” to the menopause checklist.

According to NationMaster.com, Americans ranked number 13 on the national scale of happiness, and Canada ranked number 17. Iceland, Sweden and Denmark ranked the top three happiest nations. Hmm, what does that say about women in the United States and Canada? Perhaps, we are too busy taking care of our home, family, finances and career. Maybe the new world of instant communication moves too fast? With emails, the inter-net, and cell phones is there any down time?

For the many, happiness is the ultimate goal.

How do you find happiness?

1. Slow down and think about it!
2. Ask yourself what makes me happy, and make a list.
3. Look at your list and ask yourself why are these things missing from my life?
4. Make a commitment to work on the things you can change that have blocked your happiness.
5. Every week take one “happiness item” from your list and set a goal to make it happen.

Before you know it, you the things that make you happy will be happening!

Just like exercise, you must incorporate it into your life daily! You must exercise your happiness muscle!

Finding happiness requires a commitment to change. It isn’t always easy incorporating change into your life, but with practice it will get easier – just like exercise.

Exercise happiness daily!

Hot Flash 101

The most common and often the most irritating symptom associated with menopause is the hot flash. As many as 75 percent of women going through menopause in the United States experience hot flashes with 10% to 15% of women having severe or frequent hot flashes. I had miserable hot flashes that heated up at the most inconvenient times and sometimes flaring up every few hours. I tried every trick in the book to eliminate this miserable symptom – from herbs, to teas, to exercise, to diet, to praying hourly that they would disappear – but they persisted.

With confusing and conflicting information online and in best-selling books, I teamed up with leading menopause expert and co-author of The Menopause Makeover, Dr. Wendy Klein, to get the latest scientific information on alternative, complementary and medical options to relieve hot flashes.

Understanding available hot flash options will give you the opportunity to discuss menopause management with your clinician. This interview with Dr. Klein is the first in a series that addresses the various menopause symptoms.

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Hot Flash Interview

Staness: Dr. Klein, what exactly is a hot flash?

Dr. Klein: A hot flash is a sensation of extreme heat in the head and upper body generally associated with sweating.

We know from studying women that the internal core temperature does increase. You can a put a sensor on the skin and before a woman experiences a hot flash she will be able to tell you, “I am going to have a hot flash.” And sure enough, there will be an increase in internal core temperature followed by profuse sweating which is very uncomfortable. As you know, the purpose of sweating is to cool the body so there is often a reflex of sort of chill that follows the hot flash. It is a very uncomfortable and distracting sensation. It can occur at any time of the day. It can occur with tremendous variability, it can happen many times an hour or only just once or twice a day. Some women have one or two hot flashes a day, and get through menopause with no problems while other women have fifteen or twenty a day. We are all different.

Staness: What causes a hot flash?

Dr. Klein: We are still trying to understand exactly what causes hot flashes. We know that they are related to the hypothalamus, which is in the center of the brain and acts like the thermostat for the body. What we don’t understand is why some women are so troubled by them and others are not.

Certain women seem to have triggers. An alcoholic beverage may bring on a hot flash, or a change in external temperature can cause a hot flash for some women. In general, the hormonal flux or variation in hormone levels seems to be related to this sensation in some women.

Staness: Are there other causes?

Dr. Klein: We know that smoking is associated with hot flashes. Women who smoke have a higher risk of troublesome hot flashes, so obviously you should not smoke.

Also certain medicines can cause hot flashes such as certain antidepressants SSRI, Selective Serotonin Reuptake Inhibitors, are common antidepressants that can actually cause an increase in hot flashes. Yet, for some women, a very low dose can actually alleviate hot flashes, making antidepressants an alternative to hormone therapy.

Illnesses and fever can cause hot flashes, as can malignancies, and tuberculosis – many illnesses can cause hot flashes.

Increased BMI, Body Mass Index, has been associated with hot flashes. We used to think that women who were heavy had excess estrogen, and therefore fewer hot flashes. Now from the major study that was done in the SWAN, Study of Women Across the Nation, we know that women who are heavy, who have abnormally high body mass index, are at increased risk for hot flashes.

Staness: What’s a menopausal gal to do if she suffers from hot flashes?

Dr. Klein: The real issue is how troubled are you. Some women find that they can manage their hot flashes with simple lifestyle changes, such as wearing layered clothing, lowering the thermostat, carrying a fan, drinking cool beverages, avoiding triggers like caffeine and alcohol. Some women can have a few hot flashes a day and over time, seventy-five to eighty percent of cases the hot flashes will diminish and disappear. Then there is a subset of women for whom hot flashes are really troubling and don’t go away. Lots of women have recurring hot flashes waking them up over and over again and they can’t go back to sleep. They are not getting enough rest; they wake up grouchy, tired, and sweaty. If it is really a problem, there are hormonal therapies that will alleviate these symptoms. As you know hormone therapy can have side effects, so you must always weigh the benefit versus the risk. There are very low dose hormone therapies that are now available that can be extremely useful for alleviating hot flashes.

There are some other options to consider such as soy and black cohosh. The studies regarding soy are mixed, with some showing that soy can be helpful; while there are other studies that show soy may help with mild symptoms. Soy is benign and easily available and may be worth trying. Black cohosh is another herb and has been used in Europe widely, but you have to be careful because there have been reports of toxicity with high doses. Used in limited amounts in standardized doses black cohosh supplements may help some women with hot flashes. Again, there have been mixed studies, so whatever you do, and with anything you take, you should always discuss with your clinician.

You can also try lifestyle changes – wearing layered clothing, practice deep breathing, meditation and yoga, exercising – all of these things that can be really helpful in learning to live with the symptoms if they are moderate.

Another option to treat hot flashes is gabapentin. This is a drug that was originally developed as an antiseizure medicine. Gabapentin is widely used for pain relief, because it was discovered that with patients in whom it was used for seizures, it helped with pain. It was then found that it helped with hot flashes. Gabapentin is a reasonable alternative to discuss with your clinician if you do not want to or if you cannot take hormone therapy.

Staness: I was on birth control pills for years and had no idea I was perimenopausal until I stopped them, then the hot flashes started erupting. Are birth control pills a good option for hot flashes?

Dr. Klein: Birth control pills are a form of hormone therapy. They are a higher dose than standard menopausal therapy, but there is estrogen in most birth control pills and that keeps hot flashes away. If you are in the perimenopausal phase, birth control pills can also be useful for regulating your periods, plus they keep hot flashes away.

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Understanding the causes and solutions for hot flashes is the first step to managing your menopause. If you suffer from hot flashes, discuss your treatment options (alternative, complementary and medical) with your healthcare provider.