Okra is a highly nutritious vegetable.  Enjoy it steamed, baked or raw in salads.  Okra is an excellent source of fiber, vitamin A, B, and C, iron and calcium and it is very low in calories.

4 servings

Active Time: 30 minutes

Total Time: 30 minutes

INGREDIENTS

• 2 cups fresh or frozen sliced okra
• 1 3/4 cups fresh corn kernels (from 2 ears; see Tip), or frozen
• 1 medium onion, diced
• 2 teaspoons plus 1 tablespoon extra-virgin olive oil, divided
• 1 3/4 teaspoons Cajun or Creole seasoning, divided
• 1 pound catfish fillets, patted dry and cut into 4 portions

PREPARATION

1. Preheat oven to 450°F.
2. Combine okra, corn, onion, 2 teaspoons oil and 3/4 teaspoon Cajun (or Creole) seasoning in a large bowl. Spread the mixture out on a large rimmed baking sheet. Roast, stirring twice, until the vegetables are tender and beginning to brown, 20 to 25 minutes.
3. Meanwhile, sprinkle both sides of catfish with the remaining 1 teaspoon Cajun (or Creole) seasoning. Heat the remaining 1 tablespoon oil in a large nonstick skillet over medium-high heat. Reduce heat to medium, add the fish and cook until just cooked through and starting to brown, about 4 minutes per side. Serve with the roasted vegetables.

TIPS & NOTES

• Tip: To remove corn from the cob, stand an uncooked ear of corn on its stem end and slice the kernels off with a sharp, thin-bladed knife.

NUTRITION

Per serving: 288 calories; 15 g fat ( 3 g sat , 9 g mono ); 53 mg cholesterol; 19 g carbohydrates; 0 g added sugars; 21 g protein; 4 g fiber; 311 mg sodium; 695 mg potassium.

Nutrition Bonus: Vitamin C (30% daily value), Folate & Potassium (20% dv), Magnesium (19% dv).

Spinach might have made Popeye strong, but what he probably didn’t know is that this healthy leafy green vegetable could also protect him from heart disease, colon, osteoporosis, arthritis, vision loss and other serious health problems.

The healthy super-food is loaded with beta carotene, vitamins C, E and K and more nutrients, such as folate, which can actually help to improve your mood.

4 servings, 2 spinach cakes each

Active Time: 15 minutes

Total Time: 40 minutes

INGREDIENTS

• 12 ounces fresh spinach, (see Note)
• 1/2 cup part-skim ricotta cheese, or low-fat cottage cheese
• 1/2 cup finely shredded Parmesan cheese, plus more for garnish
• 2 large eggs, beaten
• 1 clove garlic, minced
• 1/4 teaspoon salt
• 1/4 teaspoon freshly ground pepper

TIPS & NOTES

• Make Ahead Tip: Equipment: Muffin pan with 12 (1/2-cup) muffin cups

• Note: Baby spinach is immature or young spinach—it’s harvested earlier than large-leaved mature spinach. We like the sturdy texture of mature spinach in cooked dishes and serve tender, mild-flavored baby spinach raw or lightly wilted. Baby and mature spinach can be used interchangeably in these recipes (yields may vary slightly); be sure to remove the tough stems from mature spinach before using.

Weights & Measures

• 10 ounces trimmed mature spinach=about 10 cups raw
• 10 ounces baby spinach=about 8 cups raw

NUTRITION

Per serving: 141 calories; 8 g fat ( 4 g sat , 3 g mono ); 123 mg cholesterol; 6 g carbohydrates; 13 g protein;2 g fiber; 456 mg sodium; 560 mg potassium.

Recipe: EatingWell

Fiber is the part of plants that cannot be digested. When you eat fiber, it passes through your body virtually unchanged.

Benefits of fiber

• Helps keep your bowel movements regular and stools soft
• Moves FAT through your digetive system more quickly – an added benefit in the battle against medsection belly fat
• Can help you lose weight
• Leaves you feeling full longer
• Keeps your blood sugar on an even keel
• Can help transport bad cholesterol out of your body
• Can help reduce the risk of certain diseases (heart disease, diabetes)

Sources of Fiber

Apples, strawberries, blueberries, pears, cucumbers (not pickles too salty),celery, tomatoes, oatmeal, oat bran, lentils, beans, zucchini, brown rice, barley, Brussel sprouts, cauliflower, beets, couscous , whole-wheat breads and cereals, seeds.

The USDA recommends that you get at least 25 grams of fiber a day, but most of us consume less than 10 grams per day. Try to include some fiber at every meal, and make fruits and veggies part of your daily snacks.

Enjoy fiber daily!

Used over the long term, caffiene actually reduces your metabolism. You come to need increasing amounts of caffiene just to stay alert. The slower metabolism actually causes you to gain weight on less food.

It raises cortisol levels in the body. Cortisol is a hormone that is responsible for fat storage in the body.

It causes your blood sugar to spike. Then after the caffeine begins to wear off your blood sugar plummets. This causes you to crave sugar. In other words you think your hungry when you’re really not. This is obviously counterproductive to your weight loss goal. Have you ever noticed you crave carbohydrates after a cup of coffee. This is why. Your body is tring to get you to eat some carbohydrates to get your blood sugar back to where it should be.

The end result of caffeine is really fatigue. After caffeine wears off you are tired. Then you have more caffeine. Then you are tired. By the end of the day most people who drink coffee are exhausted and they dont know why. This fatigue makes it difficult to exercise which is a one of the most important ways we should be getting our energy.

Coffee not only is proven in women to add fat to the body, it has also been proven in studies that people who drink coffee sleep much less.

Also, many of us use creamers and/or sugar = more calories.

Coffee will dehydrate you. Depending on your intake of coffee, you may be ruining all that extra water you have been drinking to reduce your body storing water.

People who drink too much coffee may have some stomach problems. The caffeine irrates the lining of the stomach as it has a heavy acidic content.

Caffeine may also cause the body to lose calcium, and that can lead to bone loss over time.

Drink one cup or less of caffeine a day and enjoy lots of fresh water!

By Catherine S. Katz, Ph.D

Catherine developed the recipes and meal plan for The Flavor Full Diet

She also contributes to ABetterBagOfGroceries.com

This simply delicious recipe is high in protein, low in glycemic carbs, and rich in healthy fats– a perfect fit for The Menopause Makeover!

Serves 4

4 salmon filets* (about 1 ½ lbs-wild Alaskan preferably)
2 egg whites
12 TLC Kashi® TLC 7-grain crackers
2 Tbsp poppy seeds
¼ tsp salt
fresh ground pepper to taste
2 Tbsp olive oil

Directions

1. Rinse and dry the salmon filets and set aside.
2. Whisk egg whites with a fork in a wide shallow dish and set aside.
3. Place the Kashi crackers in a coffee grinder or mini food processor and grind finely.
4. Combine the finely ground Kashi® crackers, poppy seeds, salt and pepper on flat plate and set aside.
5. Dip salmon filets, one at a time, first in the egg whites then in the poppy crumbs, making sure to coat both sides well. Repeat with all the filets
6. Heat olive oil in a large non stick pan that can hold all 4 filets and sear the filets over medium high heat for 2-3 minutes on each side to brown.

Per serving: 393 calories; 22 g fat (3 g sat fat); 42 g protein, 6 g carbohydrate; 1 grams fiber; 107 mg cholesterol; 298 mg sodium

Fatigue-Fighting Foods

Article provided by Clevland Clinic’s Speaking of Women’s Health

When our bodies crave a “pick-me-up,” we typically choose sugar or caffeine. True, they boost our energy levels, fast. But they don’t have staying power.

Our bodies break all foods down into simple sugars for energy, whether they are highly refined carbs, complex carbs, proteins or fats. Highly processed foods, such as white bread, candy and desserts, are absorbed and digested so quickly that they spike our blood sugar levels, which then plummet.

So we feel a burst of energy followed by a crash. This typically sends us looking for another energy boost (typically more sugar). When this cycle continues, we become fatigued, can’t concentrate, lose our “oomph” and may get headaches. Fortunately, following a few key rules can stop this blood sugar roller-coaster ride and give us sustained energy:

1. Never skip breakfast. Research shows that people who eat breakfast perform better at tasks, eat fewer overall calories and miss fewer days of work and school than those who don’t.
2. Don’t overdo the caffeine. A daily cup or two of java is fine. Going overboard sets you up for fatigue later in the day.
3. Avoid highly refined carbohydrates and seek out fiber. Carbohydrates provide us with much-needed energy, but choosing highly refined carbs over whole grains creates a blood sugar roller-coaster.
4. Add a small amount of lean protein to meals and snacks. Protein takes longer to digest and absorb. When eaten with a carbohydrate, it slows the release of sugar into the bloodstream, sustaining energy.
5. Choose small, frequent meals to fuel your day. Remember not to skip meals. Your energy levels can fall so low that you’ll overeat at the next meal or graze on unhealthy snacks.
6. Get adequate sleep. Most of us need at least seven to eight hours to avoid fatigue, bolster immune defenses and perform at our best.
7. Engage in regular physical activity. Exercise actually boosts energy levels, especially when done regularly. It can also help us sleep better.

Benefits of drinking water:

·     Keeps skin healthy and radiant.

·     Helps regulate body temperature.

·     Transports nutrients to your organs.

·     Removes waste.

·     Maintains overall health.

How much water do you need to consume?

There is no one water consumption formula that works for everyone.  The Institute of Medicine advises that women consume 9 cups (2.2 liters) of total beverages per day.

Your Personal Water Needs Depend On Many Factors:

• For every 20 minutes of exercise you do each day, drink 8 ounces of water.
• Hot or humid weather can increase sweating, increasing your fluid retention.
• If you are ill, suffering from a fever, vomiting or diarrhea causing a loss of fluids, drink more water.
• If you drink alcohol, add an equal amount of water.  For example, 6 ounces of wine should be matched with 6 ounces of water consumption.
• Bottom line: hydrate based on your needs.

On average, 80% of your body’s water comes from drinking water and beverage sources, and 20% of water comes from food sources.  Many women consume coffee, tea,and sodas, thinking it is a source for water.

Although it is made mostly with water, nothing can replace the enormous benefits of pure water.

Limit yourself to no more than two three-ounce cups of caffeine (coffee,tea, soda) per day.

If you are on blood pressure medication such as diuretics, or have a history of heart problems or swelling in your legs, you may need to adjust your fluid intake, so discuss this with your health care provider!

Rules: Your recipe must honor The Menopause Makeover Food Pyramid guidelines:

35% of calories from Lean Protein

40% of calories from Low glycemic carbs

35% of calories from Healthy Fats

Email Staness@MenopauseMakeover.com and submit your recipe.

If your recipe is Menopause Makeover approved, it will be posted for other women to enjoy.

You may submit a recipe and/or a menu.

Once you submit your recipe you will automatically be entered to win a FREE one hour personal Menopause Makeover consultation with Staness.

The winner will be randomly selected and announced August 1, 2010.

Inspire others with your delicious Menopause Makeover Approved healthy dish!

EMAIL your recipe today.

Staness@MenopauseMakeover.com

Thermic Effect for:

Proteins: About 30%
Carbohydrates: About 20%
Fats: About 3%

Your body is using more energy to digest protein, helping you speed up your metabolism. A higher metabolism is your secret weapon to weight loss and good health. Knowing what foods speed up your metabolism can help you lose weight and burn belly fat.

Dr. Katz, nutrition columnist to “O” Magazine and medical contributor for ABC News, created NuVal to make your life easier when making food selections. If you ask yourself “what are the healthiest breads, snack bars, cereals, and pastas,” then Dr. Katz has a solution for you.

Should you buy wheat or oatmeal bread? Are pretzels more nutritious than tortilla chips? These are the decisions that NuVal scores can help you make – in seconds – as you’re walking down the supermarket aisle. NuVal is currently in use in more than 525 supermarkets in 18 states. Click here for grocery store locations.

The Nuval Scoring System assigns the healthiness score to various food items on a scale from 1 to 100. The scale uses criteria like vitamins, minerals, antioxidants and healthy omega three fat content in the rating. Also, the system takes into account the sugar and cholesterol content of the food.

The Menopause Makeover supports good nutrition, and the NuVal scoring system can make your life easier when making food choices. Do you know the healthiest breads or salty snacks? You may be surprised. Click here for the scores of your favorite foods.

Recently, The American College of Preventive Medicine (ACPM), a leading organization of some of the country’s top physicians committed to preventing disease and promoting health, has officially endorsed the NuVal Nutritional Scoring System as an easy and effective way to help consumers learn about the foods they buy.

“When we created NuVal, our primary goal was to address the public health crisis related to food choices, including obesity and diabetes, with a simple solution that was accessible to everyone,” Dr. Katz said. “We feel we have created that in NuVal and are delighted to gain the acceptance of an organization that shares our passion for health promotion.”

It is never too late to improve your health with good nutrition.

NuVal takes all the guesswork out of identifying truly more nutritious food. When you are battling the menopause bulge, good nutrition is the ticket to good health.

NuVal is Menopause Makeover approved!