Diet Plan for Menopause-Healthy Trail Mix

I’ve hit on a healthy afternoon snack trail mix that packs a nutritional wallup for menopausal women (or anybody for that matter). Here it is:


1 Tbsp slivered almonds
1 Tbsp sunflower seeds
1 Tbsp raisins
1 Tbsp dark chocolate morsals

Almonds have healthy fats, vitamin E, protein and fiber that can help prevent cardiovascular disease and colon cancer. They can help lower cholesterol levels and prevent cell damage. -Medical News Today

Sunflower seeds contain vitamin E and B1, and copper. These prevent cell damage, help circulation and prevent skin and tissue damage. -Healthy Eating

Raisins contain natural carbs, fiber, iron, potassium and antioxidents. They give you a quick energy boost, help you stay regular, can help reduce chronic disease, lowers blood glucose and can decrease heart disease risk. -Livestrong

Dark Chocolate contains flavanols that reduce cell damage that can lead to heart disease. -Mayo Clinic

After reading this, I realize why this snack gives me an energy boost between work and my workout! Enjoy!

Want help planning healthy meals and snacks that will give you more energy while you cut the fat and sugar? Learn more

Diet Plan for Menopause-Calcium


You have arrived! You have worked hard building a career, taking care of your home and family and building relationships with friends. Now it’s time to start focusing on you. There are so many things you want to do….and then IT starts. Insomnia, hot flashes, night sweats, fatigue, aching joints, mood swings, forgetfulness, weight gain, anxiety, vaginal dryness, sagging libido  AARGH!! All the things you have done in the past to maintain your weight, your mood and your energy levels aren’t working anymore. The menopause monster has sneaked up behind you and pulled the rug out from under you. Your hormones (or lack of them) are taking control.  But you can take back that control.

I’m sure you have read or heard that calcium is an important nutrient to have in your diet during perimenopause and menopause.  In your youth and young adulthood, you needed calcium to build strong bones.  Now you need it to prevent bone loss and osteoporosis. Lower estrogen levels actually speed up the bone loss process.  From now on, you should get at least 1200 mg of calcium per day.

We all know that low fat milk, yogurt and cheese contain calcium, but did you know that there are many dairy free sources of calcium?  Leafy greens, certain types of seafood, legumes and certain fruits all contain calcium. Here’s some examples.

  • White beans
  • Canned salmon
  • Sardines
  • Dried figs
  • Bok Choy
  • Kale
  • Black strap Molasses
  • Black eyed peas
  • Almonds

Ok, so personally, I’m not going to run out and stock up on canned sardines.  I did try kale for the first time last week and it was very tasty.  I’ll be getting some more in the future. I’ll bet there are some foods on that list you could work into your rotation.  You might find a new favorite.  If you do, comment below and let me know!

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Diet Plan for Menopause- Water


Are you slowly beginning to feel like a raisin in the Sahara? Do your eyelids scratch across your eyeballs like sandpaper in the morning? Does your skin suck in moisturizer like a sponge, but it still looks cracked and flaky?  Does every mucus membrane in your body feel dried up and ready to blow away?  Welcome to one of the many joys of menopause.  This is another side affect of your lower estrogen level.


Now is the time to pay more attention to your water intake.  Did you know that you are to drink half your weight in ounces?  That means if you weigh 130lbs, you should drink 65 oz. of H20. That’s a little over eight 8oz glasses each day. Drinking the correct amount of water has several benefits

  • Keeps your energy level up
  • Makes your skin more supple and glowing
  • Maintain and offset dryness of mucus membranes (think eyelids, nasal passages and vaginal walls)

You may be thinking that you are getting adequate water intake by drinking coffee, tea, soda and juice during the day, but think again.  Coffee, tea and soda are diuretics.  That means they make you urinate more frequently.  They may be causing you to dehydrate. Any sugary drink is adding calories you don’t need to your diet and don’t forget that caffeinated drinks can trigger hot flashes.

Do your “new” body a favor and replace some of your other beverages with a tall cold glass of water.  Better yet, make it about 8 a day.

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