Cheesecake for the menopaused!

Low-Sugar Blueberry Cheesecake.
2 cups finely ground almond1/4 cup oil1/2 Tsp. salt4 Tbsp. flour3 packages (8 oz each) cream cheese3 eggs2 cups blueberries1/2 cup sour cream16 individual packets of Stevia

Mix together almonds, oil, salt and flour and press into a springform pan to form the crust. Mix together the remaining ingredients and pour on top of the crust. Bake at 400 degrees for 15 minutes, then 350 degrees for another 25 minutes until the top is lightly golden. Cool for one hour.

Maple Flax Crunch.

2 1/2 cup ground flaxseed

1 apple, finely chopped.

1/2 cup finely chopped walnuts

1/2 cup pure maple syrup

1 Tbs. cinnamon.

Add all ingredients and stir until blended. Spread the mixture on a cookie sheet and bake 5 minutes at 300 degrees. Stir and bake 5 more minutes or until lightly toasted. This recipe is very high in phytoestrogens. Use it as a granola cereal, mix it into vanilla yogurt or sprinkle it on top of fruit salad.

Menopause FAQs

Q:WHAT IS MENOPAUSE?
A: Menopause, often referred to as "the change of life," is the natural transition out of childbearing years. Menopause in women is the reverse of puberty.
Q: WHEN DOES MENOPAUSE USUALLY BEGIN?
A: Menopause symptoms like hot flashes and irregular menstrual cycles can begin for women in their late 30s or early 40s during the perimenopause phase of a woman's life. Natural menopause is typically complete in the late 40s or early 50s.
Q: WHAT IS PERIMENOPAUSE?
A: Perimenopause is the phase before menopause when ovarian hormone production begins to decline and fluctuate. Typically, perimenopause is the period about three or four years before menopause, though some women can begin the perimenopause phase of their life many years before menopause.
Q: WHAT IS SURGICAL MENOPAUSE?
A: Surgical menopause is the term used to describe menopause that happens as the result of hysterectomy and bilateral oophorectomy (where both ovaries are removed). Women who begin menopause as the result of surgical intervention often suffer the effects of menopause more drastically than women going through natural menopause. And, the younger the woman is, the more problems she will likely encounter.
Q: CAN A WOMEN BECOME PREGNANT DURING PERIMENOPAUSE?
A: Yes, though pregnancy is less likely since ovulation, when women can conceive, become more irregular. Until a women goes one full year without a period, she should consider herself fertile and continue using birth control methods.

Taco Salad!

Low Carb/Low Cal Taco Salad.1 serving

3.5 oz ground turkey breast1 tsp. dry taco seasoning mix3 Tbsp. water2C. lettuce pieces2 Tbsp. chunky tomato salsa.

Brown ground turkey in a non-stick skillet breaking into small pieces. Sprinkle the taco seasoning mix over the turkey and add water. Cook while stirring until the turkey is done. Mix the turkey and lettuce in a bowl; toss with the salsa and serve.Nutritional Information:Calories 160Protein 20gCarbohydrate 8gFat 5g

Hormone Replacement therapy and its' effects

The Women's Health Initiative study - prematurely halted in 2002 in the name of public health and safety - dealt a surprising and powerful blow to the medical community and women taking hormone replacement therapy.

The in-depth study not only contradicted the perceived benefits of hormone replacement therapy in reducing heart disease, it actually found that using hormone replacement therapy placed women at a higher risk of heart disease, as well as breast cancer and other serious health concerns.
For years doctors routinely recommended hormone replacement therapy to reduce the symptoms of menopause as well as to ward off heart disease. Women who otherwise would not consider taking hormone replacement therapy did so because they thought hormone replacement therapy would reduce the risk of heart disease. Many women overlooked the known risk of increased breast cancer for the sake of a healthy heart.
That all took a quick turnabout when the Women's Health Initiative halted an eight-year study just five years into the study. Researchers concluded that the risks to the test group of women on hormone replacement therapy outweighed the benefits of continuing the study.
The Women's Health Initiative trial, sponsored by the National Institutes of Health, studied the relationship between hormone replacement therapy (combined estrogen and progestin) and heart disease, bone fractures, breast cancer, endometrial cancer and blood clots. The trial did not study the effect of hormone replacement therapy on menopause symptoms or other health conditions.
The study found women on hormone replacement therapy experienced a significant increased risk for breast cancer, coronary heart disease, strokes and blood clots.
The Women's Health Initiative study found women taking hormone replacement therapy have a 29 percent higher risk for heart disease.
The Women's Health Initiative study also found women taking hormone replacement therapy have a 26 percent higher risk for invasive breast cancer. The longer a woman stays on hormone replacement therapy, the greater her risk for breast cancer.
The Women's Health Initiative study also found women taking hormone replacement therapy have a 41 percent increased risk of strokes and blood clots.
The Women's Health Initiative study confirms earlier studies showing an increased risk of breast cancer with hormone replacement therapy. The new study also showed that the breast cancer risk drops back to normal six months after discontinuing hormone replacement therapy, no matter how long the woman had been on hormone replacement therapy. That aspect of the study should comfort women concerned about past hormone replacement therapy usage. Although the study did show benefits to hormone replacement therapy (37 percent decrease in colon cancer and 24 percent reduction in bone fractures), researchers did not consider those benefits strong enough to outweigh the harms of hormone replacement therapy.
Hormone replacement therapy refers to the use of estrogen or a combination of estrogen and progestin medication for menopausal and postmenopausal women. Physicians typically prescribe a combination of estrogen and progestin for women who have not had a hysterectomy since the risk of endometrial cancer is too high for women who still their uterus.
Before the Women's Health Initiative findings, hormone replacement therapy was generally prescribed to relieve the symptoms of menopause (such as hot flashes, insomnia and mood swings), to reduce the risk of osteoporosis and to reduce the risk of heart disease.
Doctors leaned on the findings of earlier observational studies that indicated that hormone replacement therapy reduced the risk of heart disease. However, these earlier observational studies were not a detailed and specific as the sophisticated Women's Health Initiative study which used a "double-blinded" method of compiling and comparing data.
With the more accurate findings refuting earlier studies, the U.S. Preventive Services Task Force now recommends against the regular use of combined estrogen and progestin hormone replacement therapy for menopausal and postmenopausal women.
The portion of the Women's Heath Initiative study researching estrogen alone continues. We cannot be sure that this hormone replacement therapy regimen is safe without more definitive data. Until that time, women taking the estrogen-only hormone replacement therapy should be aware of the possibility of increased health risks.
Now What?
With hormone replacement therapy now fallen from grace, women are rethinking their decision to take hormone replacement therapy and are searching for alternative treatments more now than ever before.
Before considering hormone replacement therapy, women should question why they would consider hormone replacement and weigh the benefits and detriments of hormone replacement therapy. It is important for women to discuss hormone replacement therapy questions and concerns with their physician.
Women taking hormone replacement therapy solely for the perceived benefit of preventing heart disease should discontinue hormone replacement therapy. Hormone replacement therapy is no longer recommended for the prevention of heart disease.
The prescription for reducing the risks of heart disease remains the same as it always has; stop smoking, start exercising regularly, lose weight and watch your diet. It's the same information doctors and health care organizations across the country tell their male patients on a daily basis.
Women should consult their physician before starting a new exercise and diet regime. Women at a high risk for heart disease should also consult their physician about medications specifically targeted to reducing high cholesterol levels and high blood pressure.
If osteoporosis prevention is a consideration for taking hormone replacement therapy, there are other medications and therapies that carry lower risks for breast cancer or heart disease. The risks of hormone replacement therapy are just too great.
If relieving the symptoms of menopause is the primary reason for considering hormone replacement, women should look to viable, healthful and effective alternatives to hormone replacement therapy. Whatever the reason for considering hormone replacement therapy, Return to Eden Progesterone Cream offers an excellent alternative. Return to Eden may effectively and naturally reduce menopause symptoms and allows women to experience the time of natural reproductive change with little disruption to normal life functioning. Return to Eden USP Progesterone Cream is an excellent product to promote hormone balance and improve libido, and External-In, a fantastic anti-aging formula - effectively and naturally increases the quality of life for women in the prime of their life.
For all women, lifestyle changes go a long way in keeping bones and heart healthy while warding off cancers and reducing the symptoms of menopause. Regular weight-bearing exercise like walking or jogging is a top recommendation.
When discontinuing hormone replacement therapy, some women choose to go "cold turkey" while other women prefer a more gradual approach. Women should consult their physician as to the best method of stopping hormone replacement therapy.
Women discontinuing hormone replacement therapy can experience heavy vaginal bleeding and the recurrence of menopausal symptoms. Using Return to Eden may alleviate these problems.

Garden Pastitsio.

In this traditional Greek casserole, the soy protein in the tempeh replaced beef or lamb. Tempeh can be found at health food stores or Oriental markets.1 t. olive oil2 c. diced onion.1 c. diced celery.2 t. chopped fresh or 3/4 t. dried oregano.3 cloves minced garlic.1 - 8 oz. package tempeh, crumbled.2 t. cornstarch.1 T. water.5 c. 1% low-fat milk.1 T. fresh lemon juice.1 1/2 t. chopped fresh or 1/2 t. dried dill.1/2 t. salt.1/8 t. ground white pepper.8 c. hot cooked elbow macaroni (approx. 1 lv. uncooked).2 - 4 oz.. package frozen chopped spinach, thawed, drained, and squeezed dry.Cooking spray.Preheat over to 375 degrees.Heat oil in a Dutch oven over medium heat. Add onion, celery, oregano, garlic, and tempeh, and saute 5 minutes. Combine cornstarch and water, and stir well. Add cornstarch mixture and milk to pan; bring to boil. Reduce heat, and simmer 20 minutes, stirring occasionally. Stir in lemon juice, dill, salt, pepper, macaroni, 4 ounces feta, and spinach. Spoon mixture into a 13 x 9-inch baking dish coated with cooking spray; sprinkle with 4 ounces feta. Bake at 375 degrees for 30 minutes or until lightly browned.Yield: 8 servings (serving size: 1 1/2 cups).Calories - 428; Fat - 12.1g; Protein - 22.5g; Carb 58.2g; Fiber 4.4g.

COCONUT CURRY TOFU.

COCONUT CURRY TOFU.
1 c. dry basmati rice or 8 oz. Chinese egg noodles 1 bunch green onions sliced into rounds
1 carton firm tofu 1 can coconut milk
2 t. roasted peanut oil 2 T. mushroom soy or regular soy sauce
2 large cloves garlic, minced 1 to 2 t. Thai red curry paste
1 T. finely chopped ginger 4 large fresh basil leaves, slivered.

Cook the rice or noodles. Dice tofu into small 1/2 " cubes and set aside. Heat oil in a wide, non-stick skillet or wok. Add the garlic, ginger, and green onions, and stir-fry for 1 minute. Add the coconut milk and soy sauce, then stir in the curry paste to taste. Add the tofu and cook over low heat until heated through. Serve over rice or noodles and garnish with the basil leaves.

For menopause cravings...

Maple Nuts.
4 cups soy nuts1/2 cup maple syrup

Mix soy nuts and maple until evenly coated. Spread the maple-coated soy nuts on a cookie sheet and bake 30 degrees until lightly toasted, 10-12 minutes. Loosen the soy nuts from the cookie sheet while warm. When cold, store in the refrigerator.

Ed Note: This little recipe is great when those perimenopause and menopause cravings hit!

Vivus gets approval to market menopause spray

Shares of Vivus rose almost 10 percent in pre-market trade to $6.03, while those of KV were up about 3.5 percent, amid thin trade, at $28.10.
KV bought the U.S. marketing rights for the product, Evamist, from California-based Vivus earlier this year. The agreement required KV to pay $140 million in cash upon the approval of Evamist's new drug application.

Vivus expects the payment five days after the transfer of the marketing application, which may happen by Aug. 3.
Vivus can also get some one-time milestone payments of up to $30 million based on net annual sales of Evamist.
KV intends to launch the product during the second half of fiscal 2008.
Evamist is an estrogen skin spray to treat symptoms of menopause, which occur when the ovaries stop producing the sex hormone estrogen. These include hot flashes, discomfort or pain during sexual intercourse, and changes in skin and hair.

Mmm.. relief of menopause symptoms

Citrus Vinaigrette.
2 Tbsp. orange juice 1 tsp. Dijon mustard
2 Tbsp. cider vinegar 1/4 tsp. ground cumin
2 Tbsp. honey 1/4 tsp. salt
2 Tbsp. flaxseed oil 1/8 tsp. pepper
Salad:
6 cups spinach 1 can drained mandarin oranges
1/2 cup thinly sliced red onion Garlic croutons


Mix dressing ingredients until blended. Toss with remainder of ingredients. Low fat dressing and salad.

Q&As

Q: SHOULD WOMEN TAKE HORMONE REPLACEMENT THERAPY IF THEY HAVE A HISTORY OF CANCER?
A: NO! One of estrogen's primary roles is to promote the growth of cells in the breast and uterus. There is concern that synthetic estrogen promote further tumor growth.
Q: WHAT NATURAL ALTERNATIVES TO HORMONE REPLACEMENT THERAPY ARE AVAILABLE?
A: There are many natural alternatives to help women as they go through menopause. Black cohosh and don quai are highly effective favorites among women choosing natural hormone replacement therapy. Estrogen-containing foods like soy products, whole-grain cereal, seeds, certain fruits and vegetables are also beneficial for reducing menopause symptoms. Healthy lifestyle - smoking cessation, regular exercise, and good nutrition - is also incredibly important for menopausal women to reduce the risks of heart disease, osteoporosis and certain types of cancer.

HRT and its' Risks

Q: IS THERE A LINK BETWEEN OVARIAN CANCER AND HORMONE REPLACEMENT THERAPY?
A: Yes. A recent study following over 44,000 postmenopausal women during a 20-year span concluded that estrogen use increases the risk of ovarian cancer. In this study, women who used estrogen alone for 10-19 years were twice as likely to develop ovarian cancer than women who did not use postmenopausal hormones. For women who used estrogen for 20 or more years, the risk of ovarian cancer increased to three times that of women who did not use postmenopausal hormones. Because most studies have followed women using estrogen alone, there are currently not enough data to assess the potential effects of the estrogen-progestin combination on ovarian cancer. More data is needed to determine the estrogen-progestin risk for ovarian cancer.
Q: ARE WOMEN USING HORMONE REPLACEMENT THERAPY AT RISK FOR OTHER HEALTH CONDITIONS?
A: Women who use estrogen combined with progestin are at increased risk for blood clots, gallbladder disease, stroke and inflammation of veins. Other studies show a link between hormone replacement therapy and endometrial cancer (cancer of the uterine lining).

2 really important questions

Q: WHAT WERE THE RESULTS OF THE WOMEN'S HEALTH INITIATIVE STUDY?
A: According to these results, estrogen used in combination with progestin increases the risk of both heart disease and breast cancer, strokes and blood clots. The Women's Health Initiative concluded definitively that hormone replacement therapy places women at a significantly elevated risk for breast cancer. The study found a 26 percent increase in breast cancer risk for women taking hormone replacement therapy. The study also showed that, contrary to prevailing belief, hormone replacement therapy also placed women using hormone replacement therapy at a higher risk - 29 percent - for heart disease. The Women's Health Initiative study on the combination of estrogen and progestin halted five years into the eight-year study because researchers determined that the risks to women in study outweighed any benefits. The arm of the trial studying estrogen alone continues and the results of that portion of the study are not yet known.
Q: DOES HORMONE REPLACEMENT THERAPY PREVENT OSTEOPOROSIS?
A: Yes and no. Although hormone replacement therapy has shown to slow bone loss, those effects are not permanent and stop when women discontinue hormone replacement therapy. Because of the risks, hormone replacement therapy is no longer recommended for the prevention of osteoporosis.

Childhood Cancer Survivors Are More Likely To Go Through Early Menopause

Women who survive childhood cancer are more likely to suffer premature menopause, according to a study in the July 5 issue of the Journal of the National Cancer Institute. Risk factors include radiation to the ovaries and certain forms of chemotherapy.

Over 70% of children or adolescents diagnosed with cancer will survive long-term. Survivors have an increased risk of premature menopause, defined as menopause before age 40.
Charles A. Sklar, M.D., of Memorial Sloan-Kettering Cancer Center in New York, and colleagues examined the incidence of and risk factors for premature menopause in 2,819 childhood cancer survivors over age 18 as identified in the Childhood Cancer Survivor Study and 1,065 female siblings of survivors.

The authors observed that premature menopause occurred in 126 childhood cancer survivors and 33 siblings. Non-surgical premature menopause occurred more frequently in childhood cancer survivors.

For cancer patients treated with both abdominal-pelvic radiation and the class of chemotherapy known as alkylating drugs, the cumulative incidence of premature menopause was nearly 30%. Age, radiation to the ovaries, a diagnosis of Hodgkin lymphoma, and treatment with alkylating chemotherapy increased a cancer survivor's risk of premature menopause.
The authors write, "The results of this study will facilitate counseling current survivors about their future risk of premature menopause and will aid in designing new regimens that seek to diminish late ovarian toxicity."

In an accompanying editorial, Wendy Y. Chen, M.D., and JoAnn E. Manson, M.D., Dr.P.H., from Brigham and Women's Hospital in Boston, discuss the health effects of premature menopause. They write, "The current study helps clinicians to identify women at increased risk of [premature menopause], so that prevention, screening, and treatment strategies can be implemented at an earlier stage."

You know you have asked yourself this! Here is the answer!

Q: WHY ARE SYNTHETIC HORMONES PRESCRIBED FOR MENOPAUSE?

A: Doctors often recommended hormone replacement therapy (either estrogen alone or in combination with progestin) to relieve menopause symptoms. Doctors also prescribed hormone replacement therapy to prevent long-term conditions such as osteoporosis and heart disease. With recent results from the Women's Health Initiative, a trial sponsored by the National Institutes of Health, showing elevated health risks of hormone replacement therapy, many doctors are not as inclined to place women on hormone replacement therapy.

Effects of Menopause

Estrogen and progesterone hormone levels begin to decline in our early 40s. The onset of menopause can begin as early as four years before true menopause sets in (the peri-menopausal phase). In the peri-menopausal phase, ovaries no longer ovulate systematically and estrogen levels begin to fluctuate. Unfortunately, the timeframe for dealing with menopausal symptoms can continue years after menopause has begun, affecting up to one third of a woman's life.


Some women experience only a minor nuisance, while other women find menopause extremely uncomfortable and difficult. "The Change" is really many changes that can happen throughout the menopausal years:
Menstrual Cycle in Peri-menopause: Unpredictable periods (until they cease at the end of menopause). Throughout this time, women may experience interchanging periods with heavier flows and longer duration, or lighter flows and less duration.
Bladder: Inability to hold urine during activities such as exercise or even sneezing, as well as urgency in having to urinate.

Vaginal: Painful intercourse or decreased desire due to vaginal dryness or thinning of the skin.
Temperature: Thirty seconds to five minutes of hot flashing, cold shivers, or night sweats, possibly producing a flushed face or red patches on the skin.
Sleeping: Breaks in sleeping patterns, sleeping too much or too little.
Mood: Reports indicate a link between mood shifts and estrogen.
Cognitive: Intermittent breaks in memory, focus, and decision making may occur.
Bodily: Increase in weight, decrease in muscle mass, lack of muscle and joint flexibility, skin irritations, thinning skin and tissue, or excessive skin and tissue. Decreased connective tissue and bone density.

Behind the Scenes: Decreased estrogen levels may produce other metabolic changes, possibly leading to bone tissue loss (which leads to osteoporosis), high cholesterol (stroke and heart attack risk), changing glucose levels (diabetic risk), among other metabolic changes.

Estrogen and Progesterone

Q: WHAT DO ESTROGEN AND PROGESTERONE DO IN THE BODY?
A: Estrogen is known as a 'female hormone’ and plays a key role in shaping the female body. One of estrogen's primary roles is to promote the growth of cells in the breast and uterus and estrogen affects many aspects of women's physical and emotional health. Progesterone is the second most important female hormone. Progesterone is primarily responsible for regulating the reproductive cycle.
Q: IS HORMONE REPLACEMENT THERAPY SAFE?
A: No. The results of conclusive research prove that hormone replacement therapy is not safe. The use of synthetic estrogen and progestin is linked to increased risks of heart disease, breast cancer, uterine cancer and ovarian cancer, strokes and blood clots. Women should thoroughly investigate these risks and discuss all concerns with her physician before deciding to use a synthetic hormone replacement therapy.

Menopause Symptoms

This list of common symptoms that occur during perimenopause and menopause was developed from the real-life experiences of hundreds of women. All symptoms were experienced by numerous women and were either cyclical in nature, or responded to treatments (both traditional and alternative) known to address hormonal imbalances.

Hot flashes, flushes, night sweats and/or cold flashes, clammy feeling
Irregular heart beat
Irritability
Mood swings, sudden tears
Trouble sleeping through the night (with or without night sweats)
Irregular periods; shorter, lighter periods; heavier periods, flooding; phantom periods, shorter cycles, longer cycles
Loss of libido
Dry vagina
Crashing fatigue
Anxiety, feeling ill at ease
Feelings of dread, apprehension, doom
Difficulty concentrating, disorientation, mental confusion
Disturbing memory lapses
Incontinence, especially upon sneezing, laughing; urge incontinence
Itchy, crawly skin
Aching, sore joints, muscles and tendons
Increased tension in muscles
Breast tenderness
Headache change: increase or decrease
Gastrointestinal distress, indigestion, flatulence, gas pain, nausea
Sudden bouts of bloat
Depression
Exacerbation of existing conditions
Increase in allergies
Weight gain
Hair loss or thinning, head, pubic, or whole body; increase in facial hair
Dizziness, light-headedness, episodes of loss of balance
Changes in body odor
Electric shock sensation under the skin and in the head
Tingling in the extremities
Gum problems, increased bleeding
Burning tongue, burning roof of mouth, bad taste in mouth, change in breath odor
Osteoporosis (after several years)
Changes in fingernails: softer, crack or break easier
Tinnitus: ringing in ears, bells, 'whooshing,' buzzing etc.

Menopause

As a woman ages, her body doesn't make the same amount of hormones any more. She stops releasing eggs and eventually will stop having her period. This is called menopause.
A woman may have other symptoms during this time, such as hot flashes. That's when a woman feels really hot all of a sudden. For most women, menopause is a healthy time in life. When they reach menopause, some women may be grandmothers and are glad to leave periods behind!
So if you've just started your period, now you know that someday they will end for good. But probably not for another 40 years or so!

Q: AT WHAT TIME DO I CONSIDER MYSELF POSTMENOPAUSAL?
A: Most clinicians place the postmenopausal phase at one full year after the last menstrual cycle. Postmenopause is a time when most of the distress of the menopausal changes have faded. At postmenopause, hot flashes and other symptoms of menopause are more mild and less frequent and energy and emotional levels stabilize.
Q: WHAT ARE THE SYMPTOMS OF MENOPAUSE?
A: Symptoms of menopause may include hot flashes, night sweats, insomnia, vaginal dryness, aching joints and muscle problems, anxiety, irritability, depression and mental fatigue. Decreased libido, headaches, migraines, heart palpitations, urinary tract infections, weight gain, hair loss and incontinence are also symptoms of menopause.
Not every woman will experience these symptoms or at the same severity. Women going through surgical menopause experience most of these symptoms in a more severe fashion than women going through menopause naturally.
Q: WHAT HAPPENS DURING MENOPAUSE?
A: During menopause, the ovaries gradually produce lower levels of estrogen and progesterone. After menopause, the estrogen levels in woman are about one-tenth the level before menopause and progestin levels are near non-existent.

Interesting Q&As about menopause

WHAT IS SURGICAL MENOPAUSE?
A: Surgical menopause is the term used to describe menopause that happens as the result of hysterectomy and bilateral oophorectomy (where both ovaries are removed). Women who begin menopause as the result of surgical intervention often suffer the effects of menopause more drastically than women going through natural menopause. And, the younger the woman is, the more problems she will likely encounter.

CAN A WOMEN BECOME PREGNANT DURING PERIMENOPAUSE?
A: Yes, though pregnancy is less likely since ovulation, when women can conceive, become more irregular. Until a women goes one full year without a period, she should consider herself fertile and continue using birth control methods.

3 popular questions about menopause

Q: WHAT IS MENOPAUSE?
A: Menopause, often referred to as "the change of life," is the natural transition out of childbearing years. Menopause in women is the reverse of puberty.
Q: WHEN DOES MENOPAUSE USUALLY BEGIN?
A: Menopause symptoms like hot flashes and irregular menstrual cycles can begin for women in their late 30s or early 40s during the perimenopause phase of a woman's life. Natural menopause is typically complete in the late 40s or early 50s.
Q: WHAT IS PERIMENOPAUSE?
A: Perimenopause is the phase before menopause when ovarian hormone production begins to decline and fluctuate. Typically, perimenopause is the period about three or four years before menopause, though some women can begin the perimenopause phase of their life many years before menopause.

Yummy Menopause Recipe

Grilled Herbed Chicken Breast.
_ 2 Tbsp. extra virgin olive oil_ 1 Tbsp. fresh lemon juice_ 1 Tbsp. minced thyme_ ½ Tbsp. minced rosemary_ 3/4 tsp. salt_ ½ tsp. pepper_ 2 chicken breasts, skinned and boned

Combine olive oil, lemon juice, thyme, rosemary, salt and pepper in a 8x8x2 casserole dish. Add chicken breasts and turn breasts in marinade to coat both sides. Marinate 10 minutes. Grill chicken breasts about 5 minutes each side until chicken is fully cooked.

Sexual Changes Associated With Menopause

Sexual Changes Associated with Menopause

Some of the sexual changes commonly associated with menopause are:
slower sexual arousal
less lubrication produced during sex
the vaginal wall gets thinner and intercourse may be uncomfortable
intensity of orgasm may be reduced
skin sensitivity is often increased Although many women have a reduced interest in sex, others have an increase in sexual desire.
What needs to be done about these changes depends on how you feel about them and how readily you can incorporate them into your current sexual life. Even women who find that their sexual interest is greatly reduced may accept these changes, particularly if they have lost their sexual partner to illness or death. If the changes are less dramatic, a woman may welcome a slower, more sensual, sexual experience that emphasizes non-sexual touching and allows more time for lubrication. Since men also become aroused more slowly as they age, heterosexual couples may adapt their sexual lives in a way that 'works' for both partners. If both lesbian partners are experiencing menopause, the changes in their desires may also fit well together.
For some women and their partners, these changes are a problem. Women may be frustrated that their orgasms don't feel right. Partners may conclude that a woman is less interested, because she lubricates less. It is important to talk to your partner(s) about the changes that are happening to your body and what both of you are feeling about these changes.

Pecan Pesto

Pecans add undeniable zest and flavor to any meal, as well as nutritional benefits. Pecans contain over 19 vitamins and minerals – including vitamin A, vitamin E, folic acid, calcium, magnesium, phosphorus, potassium, several B vitamins and zinc.

Pecan Pesto.
1 1/2 cup basil leaves1/3 cup finely ground pecans1 Tablespoon chopped garlic2-3 Tablespoons lemon juice1 cup virgin olive oilpinch sea salt.

Rinse and tear basil leaves in half. Put all ingredients into a blender and process. Recipe makes enough for a pound of pasta, whole wheat pasta provides more nutrition.According to the National Pecan Shellers Association just one ounce of pecans (a small handful or about 15 halves) has more zinc – an important nutrient for proper growth and strong immunity – than a 3.5-ounce piece of skinless chicken. Most good sources of zinc are foods of animal origin, but pecans happen to be a plant-based source. Other facts include: over half the fat (about 60 percent) found in pecans is monounsaturated fat and approximately another 30 percent is polyunsaturated fat. This means that almost 90 percent of the fats (oils) in pecans are heart-healthy; olive oil, a staple of the heart-healthy "Mediterranean diet," contains a type of monounsaturated fat known as oleic acid. The standard serving of pecans (about one ounce or 30 grams) provides approximately 25-30 percent more of this beneficial fat than a standard serving of olive oil (one tablespoon);numerous studies have shown that phytochemicals like those found in pecans act like antioxidants that may have a protective effect against certain diseases, such as various cancers and heart disease; pecans belong to the protein group in the USDA’s Food Guide Pyramid, along with meat, poultry, fish, eggs and dried beans – making pecans a nutritious alternative for vegetarians and those striving to eat a more plant-based diet; to increase fiber intake, just add pecans to the diet. One ounce of pecans has about the same amount of fiber as a medium-sized apple, and provides 10 percent of the recommended Daily Value for fiber; and, pecans are cholesterol-free and naturally sodium-free, making them an excellent choice for those on a salt- or sodium-restricted diet.

Quick Oriental Pasta

1 pound uncooked linguine or other pasta.1/4 cup peanut butter.1/4 cup tahini.1/4 cup rice vinegar.1/4 cup soy sauce.1/4 cup fresh orange juice.1/4 to 1/2 teaspoon hot pepper sauce (optional).2 tablespoons apple juice (optional).

Cook the pasta according to package directions and drain. Combine the remaining ingredients except the apple juice in a blender. Puree at high speed until creamy and smooth (at least 1 minute). Adjust the seasonings. If the mixture is too thick, add the apple juice. Pour the sauce over the hot pasta.Serves 6. Per Serving: 388 calories; 16g protein; 12g fat; 59g carbohydrate; 0mg cholesterol; 3g fiber.

For Women on the Go

This is a great recipe for women on the go. The yogurt and milk provide almost half the daily calcium requirement for menopausal women and contains a healthy dose of Omega 3 fatty acids. Flaxseed oil, when used regularly, is shown to decrease your risk of heart disease and certain cancers while promoting mental functioning.Blend together:
4 tablespoons of flaxseed oil.
1 cup fresh (or frozen when out of season) strawberries.
1 cup orange/banana/pineapple juice.
1 cup plain or vanilla flavored yogurt.
1 cup skim milk or soy milk.
**For an extra boost, add spirulina, blue green algae, wheat or barley grass powders.

Lasagna for women with menopause?

Potato Lasagna with Wild Mushrooms.

1 pound wild mushrooms, such as cremini, stemmed shiitakes, chanterells.3 T. butter1t. dried thyme3 minced garlic cloves.Salt and freshly ground pepper to taste.4 russet potatoes, peeled and thinly sliced.1/2 c. canned organic chicken broth.1 c. heavy cream.Pre-heat oven to 375 degrees. Slice the mushrooms. Melt butter over medium heat in large saucepan, add mushrooms and cook stirring frequently until lightly browned. Stir in the garlic and thyme and saute for about 2 minutes. Butter a grautin dish or an 8" x8" baking dish. Layer half the potatoes and season with salt and pepper. Spread the mushrooms over the potatoes. Layer the remaining potatoes on top. Sprinkle with salt and pepper. Mix the chicken broth and cream together in a small bowl and pour over potatoes. Bake for 45 minutes or until the is absorbed and potatoes are lightly browned. Cool for 5 minutes before serving. Serves 6.

Salmon Chowder

Salmon Chowder.
7 1/2 oz. can Alaska Salmon2 cups low sodium chicken broth13 oz low-fat evaporated milk10 oz. frozen corn, thawed.1 cup diced potatoes1 cup diced carrots1/2 cup chopped broccoli1/2 cup finely chopped celery1/4 cup finely chopped onion.2 Tbsp. butter1Tbsp. minced garlic1/2 tsp. thyme, salt and pepper to taste.

Sautee onions, celery and garlic in butter. Add potatoes, carrots, chicken broth and seasonings and simmer covered for 20 minutes or until potatoes and carrot are tender. Add broccoli and continue cooking 5 minutes. Add flaked salmon, evaporated milk and corn.

At what age does a woman typically reach menopause?

The average age of menopause is 51 years old. But there is no way to predict when an individual woman will enter menopause. The age at which a woman starts having menstrual periods is also not related to the age of menopause onset. Most women reach menopause between the ages of 45 and 55, but menopause may occur as earlier as the 30s or 40s or may not occur until a woman reaches her 60s. As a rough "rule of thumb," women tend to undergo menopause at an age similar to that of their mothers.
Perimenopause, often accompanied by irregularities in the menstrual cycle along with the typical symptoms of early menopause, can begin up to 10 years prior to the last menstrual period.

A new way to relieve menoause and premenopause symptoms!

Curried Tofu and Peas.

1 lb. firm tofu 1 1/2 tsp. curry powder
1/2 medium onion, sliced thinly 1 cup coconut milk
3 minced garlic cloves 3 whole cloves
1 Tbs. minced ginger 3 inch cinnamon stick
1 jalapeno seeded and diced 5 whole green cardamom pods
1/2 tsp. turmeric 1 cup peas

Heat 2 tsp. vegetable oil in pan. Add onion and sauté until onion is translucent. Add garlic, ginger, chile, turmeric and curry powder, cook for 2 minutes, then add coconut milk, spices, cilantro, and salt. Lower heat and simmer. Cut drained, pressed tofu into 1/2 inch cubes. Add gently to sauce and continue simmering until tofu is heated through. Add peas and cook until peas are heated through. Serve over rice with yogurt and chutney.

Relieve menopause symptoms with this recipe

Navy Bean Soup.
1 lb navy beans, dried2 1/2 quarts water1 meaty ham bone 1 clove garlic, minced1 bay leaf1 cup each cubed potatoes, thinly sliced celery, finely chopped carrot and cubed carrotSalt and pepper to taste

Boil the beans in the water for two minutes, remove from the heat to let stand for one hour. Add the ham bone, garlic and bay leaf to the beans, cover and simmer for two hours or until the beans are almost tender. Add vegetables, salt and pepper and simmer for one hour. Remove the ham bone, cut off meat and add diced meat to the beans. Remove bay leaf and reheat the soup almost to boiling.

Relieve menopause symptoms with this:

Spinach-Walnut Saute.
Serves 4
Enjoy this side dish with an entree for a delicious meal. Or serve on a whole­wheat bun with goat cheese on top for a quick, open faced lunch or dinner.
2 Tbs. Spectrum Naturals Walnut Oil.1 large shallot.2 strips meatless bacon, coarsely chopped (regular bacon can be substituted) 1 tsp. fennel seeds.10 oz. bag spinach, well washed and drained in a colander (leave the water that clings to the leaves)3 Tbs. chopped walnuts.Salt and pepper to taste.

Heat walnut oil in skillet over low-medium heat. Add shallot, bacon and fennel seeds. Cook 2-3 minutes, stirring, until shallots soften. Add spinach. Cover and cook 3-4 minutes using tongs to occasionally turn spinach. Add walnuts and sprinkle with salt and pepper. Stir. Cook, uncovered, 2-3 additional minutes, stirring occasionally until spinach is cooked to your liking.

PER SERVING: 135 CAL; 4G PROT; I2G TOTAL FAT (1G SAT. FAT); 5G CARB; OMG CHOL; 258MG SOD.; 2G FIBER; IGSUGARS(by Claire Criscuolo, RN, CCP, for Spectrum Naturals)

Brain Shake that relieves menopause symptoms

1 cup skim milk or soy milk
1 Tbsp. soy protein powder
1 Tbsp. Lecithin granules
1 Tbsp. Flax oil1
Tbsp. Wheat germ
2 tsp. Greens powder (Barlean's Greens, Greens Plus, Green Magma...)

Combine ingredients in a blender and serve cold.

Menopause Recipe: Blueberry and Flax Milkshake

1 cup skim milk. 2/3 cup blueberries. 4 packets Stevia (the only artificial sweetener we recommend).3 Tbsp. freshly ground flax meal.2 Tbsp. freshly ground raw sunflower seeds.1/2 tsp. cinnamon. 1 Tbsp. unflavored gelatin.2 tsp. vanilla.

Combine ingredients in a blender and serve cold.

MMM... I love this!

Blueberry Almond Shake.

2 Tbsp. almonds 2 Tbsp. raw sunflower seeds 2 Tbsp. flax seeds 3 cups water 1/2 cup fresh blueberries 1/2 tsp. vanilla extract 1/2 tsp. nutmeg

Coarsely grind almonds, sunflower, and flax seeds in a blender. Slowly add water. Once blended, add blueberries, vanilla extract, and nutmeg, and blend until frothy. You can soak nuts and seeds overnight to increase the digestibility. Drain and rinse nuts and seeds before blending.

Black Bean Soup for Women with Menopause

1 cup boiling water1 1/2 cups finely chopped onions3 minced garlic cloves,1/4 teaspoon cayenne pepper2 tablespoons vegetable oil1 teaspoon ground cumin1/3 cup water3 cups undrained chopped canned tomatoes.4 cups undrained cooked black beans.1/4 chopped fresh cilantroyogurt or sour cream (optional)

Cover the sun dried tomatoes with the boiling water in a small bowl. Saute the onions, garlic, and cayenne in the oil for about 5 minutes in a soup pot, stirring frequently, until the onions are translucent. Add the cumin, 1/3 cup water and the juice from the tomatoes. Add tomatoes. Cover and bring to boil. Lower the heat and simmer, for 5 minutes. Add the black beans and their liquid, continue simmering, stirring occasionally to prevent sticking.Drain and chop the softened sun-dried tomatoes, Add them to the soup and cook for 5 to 10 minutes longer, until the onions are tender. Stir in the cilantro and remove the soup from the heat. Puree half of the soup in a blender or food processor and return it to the pot. If the soup is too thick, add some tomato juice or water. Reheat gently.Serve each bowl of soup with a dollop of yogurt or sour cream.Per 8 oz. serving: 204 calories, 10.8 G. protein, 4.1 G. fat, 33.6 G. carbohydrate, 1 mg. cholesterol, 337 mg. sodium.

Menopause Recipe: Spiced Almonds

3/4 cup granulated sugar

1/2 teaspoon cinnamon

1/4 teaspoon salt

1/4 teaspoon allspice

1/8 teaspoon nutmeg

1/3 cup orange juice

3 cups whole blanched almonds

Combine all ingredients except almonds in a medium saucepan and cook over medium heat until candy thermometer reaches 235 degrees (soft-ball stage). Remove from heat, add almond and toss until well glazed. Spread on a greased, foil-lined cookie sheet and cool completely.

source-http://www.womens-menopause-health.com

Tofu Mayonnaise

Heart-healthy, brain-boosting cholesterol-free Tofu Mayo.
5 ounces tofu.
3 tablespoons soymilk.
3 tablespoons flaxseed oil.
1 tablespoon Dijon mustard.
1/2 teaspoon salt.
Blend ingredients in a food processor for a full 1-2 minutes, or until it's smooth and creamy. Chill and use in place of traditional mayonnaise or salad dressing.

Menopause

If you experience a decrease in sexual desire, have irregular menstruation, vaginal dryness, adult acne, thinning of hair, chronic fatigue, hair growth on the face, especially on the chin and upper lip, mood swings, dry skin, sleep disturbances and joint pains, you are heading for menopause.

The average menopause age is between 50 and 53.
But these symptoms can begin anytime after 40 and go on for sometime, unless you do something about it.

Some women may experience all the symptoms; others may sail through it with no significant symptoms.
Why do some women experience more menopausal discomfort than others? Symptoms depend on hormone levels and genetics, but it has been seen that women who are vegetarian experience fewer menopausal symptoms - this could be because vegetarians consume more grains, pulses and legumes which contain compounds called phytoestrogens.

These phytoestrogens help reduce menopausal symptoms. Japanese women consume a lot of soya products.
Soyabean is the richest food source of phytoestrogen.
It has been observed by Herman Aldercreutz, a famous researcher in soya, that menopausal symptoms are less in Japanese and Indonesia women compared to Western women.

There are many other clinical studies that show lower incidence of menopausal symptoms due to increased intake of soya foods.
How does soyabean help? Soyabean works like an anti-ageing pill.
It contains isoflavones like genistein, daidzein that have a positive effect on bone health, sex drive, heart disease, vaginal dryness, depression, sleep disturbances etc.
Genistein in soya is a potent antioxidant with anti-cancer activity. Soya helps lower cholesterol, triglycerides and regulates blood sugar levels.

Therefore, it plays a definite role in heart disease prevention in post-menopausal women. The soyabean magic seems to even work on preventing fragile bones or osteoporosis.

Salmon Burgers- healthy for women with menopause

Wheat Germ Salmon Burgers.
1 can salmon, drained with skin and bones removed,1 cup toasted wheat germ, divided, 1/3 cup sliced scallions,3 eggs divided, 2 Tbsp. reduced fat mayonnaise, salt and pepper to taste

Combine all ingredients except ½ cup wheat germ and one egg and shape into five patties. In one bowl, place the remaining ½ cup wheat germ and in another, place one egg, slightly beaten. Dip each patty in wheat germ, then in the egg mixture and again in wheat germ. Cook the patties over medium heat until gold and heated through. Serve on toasted hamburger buns with tomatoes and lettuce if desired.**Not only is salmon high in the Omega 3 family of fatty acids, canned salmon is also an excellent source of calcium.

Supplements for hot flashes

Common supplements for hot flashes:

Vitamin E (400 - 800 IU)
Dong Quai
Wild Yam
Evening Primose Oil
Scientific evidence of these supplements for hot flashes is not strong. It's best to discuss with your physician before taking these herbal supplements as they may interact with drugs you are taking.

Women in Japan

Soy contains phytoestrogens, an estrogen-like substances. In Japan, where soy foods are commonly consumed daily, women are only one-third as likely to report menopausal symptoms as in the United States or Canada. In fact, there is no word in the Japanese language for "hot flashes". However, clinical trials have generally yielded unimpressive results. The safest approach is to incorporate whole soy products such as soy milk or tofu in you diet. Indeed, the North American Menopause Society in 2000 recommended that 40 - 80mg of isoflavones daily may help relieve menopausal symptoms - that is 1 - 2 servings of soy products.

Black Cohosh and hot flashes

Black cohosh is an herb used extensively in Europe for treating hot flashes. The American College of Obstetricians and Gynecologists supports short-term use of black cohosh - up to six months - for treating symptoms of menopause. But the exact effects of longer-term use aren't known. Studies are underway to determine the effectiveness and long-term safety of taking black cohosh supplements.

These foods make hot flashes worse

Menopause Diet for Hot Flashes
Avoid the following food items in your diet. Most women found these foods make hot flashes worse.

Tea
Coffee
Alcohol
Caffeine containing soft drinks
Spicy foods
Smoking

What are the herbal remedies about?

black cohosh - herbal remedy from the plant Cimicfuga racemosaA First Nations' therapy used to treat menopausal symptoms particularly hot flashes and mood disorders. Several small German studies have shown improvements in menopausal symptoms.

chasteberry - an herbal therapy from the plant Vitex agnus-castus used to treat pre-menstrual syndromeOne small trial of 36 women reported an improvement in both physical and psychological symptoms when using this product. Chasteberry may interfere with birth control pills and hormone replacement therapy.

evening primrose oil - oil from the plant Oethra biennis Evening primrose oil is used as an herbal treatment for a number of conditions including premenstrual syndrome. Widely used in Britain for this condition, small British studies have shown it is effective particularly in treating premenstrual irritability and depression. Naturopaths suggest four to six months of use are necessary to observe benefits.

Alternative treatment for menopausal women with low libido

Studies have suggested that supplements of the male hormone testosterone may help increase libido and the intensity of orgasm. Side effects of testosterone are very rare, especially with the low doses used today. Rare side effects may include hoarseness or development of facial hair or acne.
Some women are trying natural products, which contain estrogen-like substances. Soy products such as tofu or soymilk added to the diet may lessen some of these symptoms. Some women report success with herbal 'hormonal stabilizers' like black cohosh, chasteberry or evening primrose oil.

HRT

Hormone Replacement Therapy
Hormone Replacement Therapy (HRT) usually refers to supplements of estrogen and progestin. Although estrogen effectively treats these disturbances, progestin is necessary to protect the uterus unless a woman has had a hysterectomy.
Temporary side effects of HRT may include:
breast swelling and tenderness
bloating
headaches
mood changes
These side effects usually occur in the first three months of therapy, then decrease over time. HRT may cause "breakthrough" spotting in the first year. The spotting stops with continued use. Changing the dose, schedule or product may reduce the side effects.

Changes during menopause and how to deal

Some of the changes associated with menopause can be treated simply. A lack of vaginal lubrication can be overcome by purchasing a lubricant at the drug store. You can also buy vaginal moisturizers that help protect vaginal tissues from dryness and thinning. Simply going slower during sexual activity may help to increase lubrication and build a more intense orgasm.
For some women these tactics are not enough. They may chooose supplements of hormones to deal with sexual changes and/or other signs of menopause such as:
hot flashes
sleep disturbances
urinary tract infections
night sweats
bone thinning
mood changes

Sex and Menopause

A couple's sexual relationship may change after menopause.As a woman ages, her sexual desires change and her interest in being sexually active may decrease or increase. Changes may be prompted by her past sexual experiences or by the availability of a sexual partner.
Menopause occurs when a woman's body stops releasing eggs and her menstrual cycles cease. The hormonal changes associated with menopause may affect a woman's physical responses and interest in sex (libido.) Hormonal fluctuations in the time before menopause (called peri-menopause) may also affect a woman's libido and sexual experience.
Sexual Changes Associated with MenopauseSome of the sexual changes commonly associated with menopause are:
slower sexual arousal
less lubrication produced during sex
the vaginal wall gets thinner and intercourse may be uncomfortable
intensity of orgasm may be reduced
skin sensitivity is often increased Although many women have a reduced interest in sex, others have an increase in sexual desire.
What needs to be done about these changes depends on how you feel about them and how readily you can incorporate them into your current sexual life. Even women who find that their sexual interest is greatly reduced may accept these changes, particularly if they have lost their sexual partner to illness or death. If the changes are less dramatic, a woman may welcome a slower, more sensual, sexual experience that emphasizes non-sexual touching and allows more time for lubrication. Since men also become aroused more slowly as they age, heterosexual couples may adapt their sexual lives in a way that 'works' for both partners. If both lesbian partners are experiencing menopause, the changes in their desires may also fit well together.
For some women and their partners, these changes are a problem. Women may be frustrated that their orgasms don't feel right. Partners may conclude that a woman is less interested, because she lubricates less. It is important to talk to your partner(s) about the changes that are happening to your body and what both of you are feeling about these changes.

Spicy Black Bean Soup

2 teaspoons extra-light olive oil 2 teaspoons chili powder 1/2 teaspoon oregano 3 cans (19 oz. each) black beans, rinsed and drained 1 can (5-1/2 oz.) spicy mixed vegetable juice 3/4 teaspoon salt 1/2 teaspoon cayenne pepper 1-1/2 cups water 1/3 cup reduced-fat sour cream Half an avocado, peeled and diced (1/2 cup) 1/4 cup chopped red onion 4 lime wedges

In large saucepan, heat oil over medium heat. Add cumin, chili powder, and oregano and cook, stirring, until fragrant about 10 seconds. Add beans, vegetable juice, salt, cayenne, and water and bring to a boil. Increase heat to medium-high and simmer 10 minutes to blend flavors. Remove soup from heat. Puree half the soup in a food processor or blender until fairly smooth. Return pureed soup to pan with remaining soup. Whisk in sour cream. Ladle soup into bowls and top each with 2 tablespoons of avocado and 1 tablespoon of onion. Serve with lime wedges.

Iron Skillet Spagheti

ingredients you will need

1 pound spaghetti 1-1/2 pound ground beef 1 minced large onion 2 tablespoons vegetable oil 1 large minced clove garlic 1-28 oz. can crushed tomatoes 2 teaspoons oregano 1/4 cup finely chopped fresh parsley 2 cups grated reduced fat cheddar cheese

Prepare pasta according to package directions; drain. Brown beef in large skillet, drain and set aside. Preheat oven to 350ºF. In skillet (iron content will be higher if iron skillet is used), sauté onion and garlic in oil. Return beef to skillet and add tomatoes, oregano and parsley. Simmer 10 minutes. Add pasta and 1 cup of cheese to simmering tomato mixture; stir. Cover mixture with remaining cheese. Bake for 30 minutes or until top is crispy.

Mac and Cheese for those with menopause

Marvelicious Mac and Cheese

2 1/2 cups fat free milk 2 cups uncooked elbow macaroni (7 ounces) 1 tblsp butter 3 tblsp all-purpose flour 3/4 tsp salt 1/2 tsp dry mustard 2 cups shredded reduced fat sharp cheddar cheese 1/2 cup shredded reduced fat sharp cheddar cheese (optional topping)

Preheat oven to 375°F. Cook macaroni according to package directions. Meanwhile, heat milk and butter in a medium saucepan over medium heat. Gradually whisk in flour, salt and dry mustard and simmer for 1 minute, whisking occasionally. Remove from heat; stir in 2 cups of cheese until melted. Add drained macaroni to saucepan and toss with cheese sauce. Transfer mixture to an 8- or 9-inch square baking dish. Bake uncovered in until hot and bubbly, about 20 minutes. Let stand 5 minutes before serving. VariationAdd some color, and some extra nutrition. Sauté some chopped red pepper and broccoli florets in the butter before adding the flour for a gourmet version of this comforting creation.Serves 6

Zesssty!

Zesty Ricotta Bake

1 pkg (16 oz.) corkscrew past 1 pkg (6 oz.) grated part-skim mozzarella cheese 1 pkg (10 oz.) frozen chopped spinach, thawed 2 eggs, beaten 15 1/2 oz. part-skim ricotta cheese 1 jar (14 oz.) prepared spaghetti sauce 2/3 cup parmesan cheese 1 tsp salt 1/2 tsp ground black pepper

Preheat oven to 375°F.

Cook past according to package directions; drain; reserve. Spray a 13 x 9 inch pan with cooking spray. In a colander, squeeze the spinach to remove as much liquid as possible. In a large bowl, put half of the grated mozzarella cheese. Add all other ingredients; stir well. Spoon into pan. Cover with foil and bake until hot, about 15 minutes. Remove foil. Sprinkle remaining mozzarella cheese on top. Bake until cheese melts, 5-10 minutes. Nutritional information per serving: Calcium: 455 mg; Fat: 12 grams; Calories: 423 Serves 8 Recipe From: www.WhyMilk.com

mmm....

Blackberry Smoothie

1 lt soy milk 3 tblsp sugar 250 g blackberries

Mix all ingredients (blackberries, sugar and soymilk) and sieve to remove the blackberry seeds. Serve the blackberry smoothie chilled.

Banana shakes- good for menopause

how to make a Banana Shake

1 litre soy milk 2 ripe bananas 3 oranges, squeezed 50 g white sugar 1/4 tsp salt (optional)

Combine all ingredients, except orange juice, and mix with a blender. Once smooth, add the orange juice.

Tropically delicious!

Fruity Skewers

ingredients

selection of brightly coloured fruit - rockmelon, kiwi, strawberries, pineapple, mango low fat yoghurt honey, optional

Thread wooden skewers with fruit, squeeze with fresh lemon and lime and serve with low fat yoghurt topped with honey

Sweetcorn Fritters with Tomato Salsa

Sweetcorn Fritters with Tomato Salsa

2 tblsp wholemeal flour 1 tblsp plain flour 3 tblsp milk pinch salt 1 tblsp of chopped parsley 1 egg separated 110gm/4oz tinned sweetcorn, drained 2 tsp oil for frying 2 medium ripe tomatoes, diced 2 tblsp fresh coriander/basil squeeze of lemon juice black pepper

Place flour and salt in a small basin and add egg yolk, placing the egg white in a separate bowl. Stir milk into the flour and mix thoroughly. Add the sweetcorn and leave for 30 mins in a cool place. Resting the batter allows the starch cells to swell giving a lighter fritter. Beat the egg white with a whisk until stiff and fluffy. Using a metal spoon, fold it gently into the sweetcorn batter. Meanwhile make the salsa but combining the diced tomato, lemon, coriander and black pepper. Heat oil in a shallow pan and add spoonfulls of the batter. After 3-4 minutes when the fritters are brown turn them over to cook the other side. Makes 5 - 6 medium fritters. Serves 2

Deliciously Sweet Menopause Recipe

Denver Chocolate Pudding Cake

Vegetable oil spray 1 cup all-purpose flour 3/4 cup sugar 2 tsp baking powder 3 tblsp acceptable margarine, melted 3 tblsp cocoa 1/2 cup skim milk1/2 teaspoon vanilla1/2 cup firmly packed brown sugar 1/2 cup sugar 1/4 cup cocoa 1 1/2 cups cold water or cold coffee

Preheat oven to 350°F. Lightly spray a 9-inch square baking pan with vegetable oil spray. In a large bowl, sift flour, 3/4 cup sugar and baking powder together.In a small bowl, combine margarine and 3 tablespoons cocoa. Add to dry ingredients.Beat in milk and vanilla.Pour into prepared pan.Sprinkle brown sugar, 1/2 cup sugar, and 1/4 cup cocoa over the top of the batter one at a time but do not mix. Pour water (or coffee) over the top. Bake 40 minutes.To serve, cut cake into 9 equal pieces. Invert each piece on to a dessert plate.Serves 9 Recipe From: The American Heart Association, Menopause

Broccoli Pancakes

INGREDIENTS
1large head broccoli1/4 cup coarsely chopped onion1/2 small hot chili pepper or 1 teaspoon chili paste1 large garlic clove, peeled and sliced1/4 cup vegetable oil2/3 cup whole wheat pastry flour1/8 teaspoon dried dill weed1 pinch salt1 large egg or 2 egg whites1/4 cup low-fat milkA sprinkling of paprikaMock Sour Cream:1 cup plain non-fat yogurt1 tablespoon freshly squeezed lime or lemon juice1/2 small onion or large shallot, finely chopped1/2 teaspoon Tabasco sauce, or to taste, Sprinkling of chopped fresh dill

Cut the florets off the head of the broccoli and separate them by cutting the large ones in half so they are all more or less the same size. You should have about 3 cups. Discard the stalks, or save them along with any remaining florets to use in soup or a vegetable stir-fry. Bring 1/2 cup water to a boil in a medium pan, then drop in the broccoli florets, cover, and let steam as they cook, for 3 minutes. Strain in a colander. Put the steamed broccoli, onions, chili and garlic in a food processor and pulse on and off to chop (do not puree the vegetables), or chop by hand. Transfer the chopped ingredients to a mixing bowl and stir in the oil, flour, dill, and salt. Add the egg or egg whites and milk and mix thoroughly with a wooden spoon. Smear the bottom of a large, nonstick skillet with 1/4 teaspoon of butter and set it over medium heat for about 1 minute. Drop tablespoons of the batter into the hot skillet, placing them far enough apart so that the pancakes don't touch, and cook over low to medium heat for about 1 minute. Turn the pancakes and cook the other side for 1 minute. Transfer them to a hot platter to keep warm while you continue making the rest until all the batter is used up. Mix all of the ingredients for the Mock Sour Cream together and spoon 1 teaspoonful on top of each pancake, then top with a sprinkle of paprika. Makes 20 1-inch pancakes - 2 per person.Recipe From: Frank Weil, MD

Menopause Recipe

Braised Red Cabbage

1 tablespoon extra-virgin olive oil1 large yellow onion, chopped2 large carrots, peeled and sliced1 large head red cabbage, cored and sliced 1/4-inch thick1 large green apple, peeled, cored, and diced3 large cloves garlic, pressed1 bay leaf1/4 teaspoon ground cloves1 1/2 cups dry red wine1/4 cup red wine vinegar2 tablespoons light-brown sugar1 cup peeled chestnuts (optional)Salt to taste

In a large pot, heat the olive oil. Add the onion and carrots and sauté over medium heat until onion is translucent. Add the cabbage and apple and mix well, then add salt to taste, the garlic, the bay leaf, cloves, wine, vinegar and sugar. Bring to a low boil, cover, and cook for about 1 hour. Remove bay leaf and correct seasoning to taste. You may also add the peeled chestnuts to cook in the braising liquid.Recipe From: Frank Weil, MD

Italian Beans and Greens

Italian Beans and Greens

This basic recipe is fast, nutritious, and works with all kinds of vegetables. We enjoy it made with white beans, cooked until they're falling apart, and served over firmly cooked pasta. It's also great on brown rice and with other kinds of beans. Add more water, and it becomes a flavorful soup that goes well with whole grain bread.4 large cloves of garlic, thinly sliced3 Tablespoons extra virgin olive oilhot pepper flakes1 can or 2 cups well cooked beans1-2 pounds of chopped vegetables such as rapini, Swiss chard, spinach, broccoli, kale, escarole, or zucchini salt and pepper to taste, grated Romano cheese

Sauté sliced garlic and hot pepper in oil under low heat until the garlic starts to brown. Add 1 can (without preservatives) or 2 cups of softly cooked beans including the liquid. I usually use cannolini or great northern beans, but lentils or any other beans work well. Add chopped vegetables and simmer until they're cooked but still firm. Add salt and pepper. If you want to serve this over pasta or rice, add just enough water to make a thick gravy broth. If you want to serve as a soup, add more water. Drizzle a little extra virgin olive oil on the top of each bowl and serve with grated Romano or Parmesan cheese.Recipe From: Elaine Mansfield

Bean Burgers

Garbanzo Bean Burgers

3 cups cooked or 2 15 ounce cans drained garbanzo beans 1 lb tofu 2 eggs or 3 egg whites 1 tablespoon olive oil 1 large chopped onion 3 cloves finely chopped garlic 1 large thinly chopped red bell pepper 4-6 tablespoons tomato paste 1/2 - 1 teaspoon ground cumin 2 tablespoons chopped parsley salt, pepper, and a pinch of cayenne (optional) 1/2 cup or more of whole wheat bread crumbs or oatmeal flakes ground paprika

Heat the oil and saute onion and garlic, adding chopped red pepper at the end so it doesn't overcook. Stir in tomato paste, cumin, and parsley and simmer a few minutes. Drain garbanzo beans and mash them in a food processor, blender, or with a potato masher. Blend eggs and tofu and add mix to mashed or pureed beans. Add sauted vegetable mix and bread crumbs (or oatmeal). Add salt, pepper, and cayenne to taste. Canned beans are often salty, so rinse them first and you still might not need to add salt. Mix well and refrigerate in a covered container for a few hours. Make into large patties with your hands (if too wet to make into patties, add more oatmeal or breadcrumbs so you have a wet but workable consistency). Place on a lightly oiled baking sheet and sprinkle paprika on top to promote browning. Bake at 400 degrees for 30-40 minutes or until firm and browned, flipping them after 20 minutes so both sides are browned. Makes 8-12 patties. Serve as burgers on whole wheat buns with condiments you enjoy such as sliced tomatoes or onions, maybe ketchup. Or serve plain with baked winter squash or sweet potatoes.Recipe From: Elaine Mansfield

Healthy Recipe for menopausal women

Oatmeal

2 cups old fashioned oats 1 ripe banana, pureed or chopped 4 cups skim milk, soy milk, and/or water 1 handful raisins

Mix oats and raisins with 2 cups cold liquid to prevent lumping. Add rest of liquid and bring to a boil. Add banana and raisins and stir frequently until you get a low boil. Cook 5 minutes and serve, or turn off heat as soon as cereal boils and let the grains sit to absorb the water. Store unused cereal in the refrigerator in an airtight container. For breakfast, add a little water to the amount you want and heat on stove or in microwave. Eat plain or with a little maple syrup or brown sugar.

Menopause Recipe

Potato Soup
1 pound thick sliced bacon, cut up2 stalks celery, sliced3 cloves garlic, minced1 large onion, coarsely chopped8 medium to large potatoes, peeled and cubedchicken stock1 teaspoon dried tarragon1 teaspoon dried cilantrosalt and pepper to taste1 cup heavy cream1/4 cup all-purpose flour3 tablespoons butter or margarine

In a Dutch oven, cook the bacon.Remove bacon from pan and set aside.Drain off all but 1/4 cup of the bacon grease. In the bacon grease saute the celery and onion until onion begins to turn clear.Add the garlic and continue to cook for 1 to 2 minutes.Add the cubed potatoes and toss to coat. Saute for 3 to 4 minutes.Return the bacon to the potatoes.Cover and simmer until potatoes are tender.In a separate pan, melt the butter or margarine and cook the flour for 1 to 2 minutes.Add the heavy cream, tarragon and cilantro.Bring the cream mixture to a boil to thicken, stirring constantly.Add the cream mixture to the potato mixture, heating through.Puree about 1/2 the soup and return to the pan.Season to taste and serve. Makes 6 to 8 servings Recipe From: www.obgyn.net

Menopause Recipe

Autumn Harvest Crock Pot Stew.
2 cups chopped, peeled sweet potatoes (about 2).1 1/2 cups peeled and chopped parsnips (about 2).1 3/4 cups sliced organic apples (2 small).1/2 cup chopped onion (1 medium).1 cup tvp chunks or 1 pound boneless pork shoulder roast trimmed and cut into 1" cubes.3/4 teaspoon crushed dried thyme.1/2 teaspoon crushed dried rosemary.1/2 teaspoon sea salt.1/4 teaspoon freshly ground black pepper.1 cup organic chicken broth.1 cup organic apple juice.

Place chopped vegetables in the bottom of a crock pot, add meat, sprinkle with the seasonings, and pour broth and juice over. Cover and cook on low for 7-8 hours or high for 3 1/2 to 4 hours.Sweet potatoes are an excellent source of beta-carotene, which is thought to neutralize free radicals, which could otherwise damage cells. The parsnip is a root vegetable that is a source of folate, fiber, and potassium.

Butter!

Do you miss that wonderful taste of real butter on your morning toast? Does that low-carb bread really lack something that butter would jazz up? Are you concerned about the detrimental health effects of margarine?

If you answered "yes" to any of the above questions, this easy to make recipe for perimenopause and menopause health is for you. And, the best part is that it more than doubles that pound of butter while maintaining that great butter taste.
Ingredients:1 lb. butter (organic is best). 1 cup cold pressed mild tasting oil like canola or grapeseed.
Allow the butter to soften at room temperature. Once soft, but not runny, beat until light and fluffy. Slowly drizzle in the oil while continuing to whip. Spoon into containers and refrigerate.

Hormone Regimens

Regimen
Days per month
Bleeding*

Continuous estrogen with cyclic progestogen
Estrogen every day; progestogen on days 1–12 or 1–14
Regular, monthly bleeding in 85% or more of women, often lighter than a period

Continuous estrogen with continuous progestogen
Both estrogen and progestogen every day
Often irregular bleeding for the first 6–9 months (more erratic the closer a woman is to menopause)

Cyclic unopposed estrogen
Estrogen on days 1–25
Unpredictable spotty bleeding for first 6–12 months

Continuous unopposed estrogen
Estrogen every day
Occasional spotty bleeding for 6–12 months

Continuous estrogen with long-cycle progestogen
Estrogen every day; progestogen on days 1–14 of every third month
Generally fairly heavy periods

Low-dose regimens
Can be administered in all of the above patterns
Generally less bleeding than with standard dose

*Postmenopausal bleeding outside these parameters is not uncommon, but may be a sign of uterine problems.

What is induced menopause?

Induced menopause, which can occur at any age between the first and last periods, is when menstrual periods stop due to a medical intervention, surgical removal of both ovaries, or sometimes cancer treatments.

Sweet Bread

Ingredients
1/4 cup(s) juice, cherry
2 teaspoon sugar
1 teaspoon cornstarch
1/2 cup(s) fresh fruit
1 slice(s) bread

Preparation
1. Combine sugar and cornstarch. In a small saucepan, warm juice over medium heat.
2. Add sugar and cornstarch mixture to juice, stirring constantly until slightly thickened. Cool slightly.
3. Place the bread on a small plate and top with fruit. Pour sauce over top and let stand for 1 minute.

Quick Info:
1 Servings
Contains Wheat/Gluten
Vegetarian
Diabetes-Friendly

Nutritional Info (Per serving):
Calories: 176, Saturated Fat: 0g, Sodium: 140mg, Dietary Fiber: 2g, Total Fat: 1g, Carbs: 40g, Sugars: 24g, Cholesterol: 0mg, Protein: 3g
Exchanges: Starch: 2.5
Carb Choices: 2.5

Healthy Recipe

Brisket in Ale

Prep Time: 25 mins
Cook Time: 12 h
Total Time: 12 h 25 mins

Ingredients
3 1/2 pounds beef, brisket
2 medium onion(s)
1 bay leaf
12 ounce(s) beer
1/4 cup(s) chili sauce
2 tablespoon sugar substitute, heat-stable
1/2 teaspoon thyme, dried
1/4 teaspoon salt
1/4 teaspoon pepper, black
1 clove(s) garlic, minced
2 tablespoon cornstarch
2 tablespoon water
Recipe Tip: Cook 10 to 12 hours (low), or 5 to 6 hours (high); plus 10 minutes (high).
Preparation
1. Trim fat from meat. If necessary, cut brisket to fit into a 3 1/2- to 6-quart slow cooker. Place the onions, bay leaf, and brisket in the cooker. In a medium bowl combine beer, chili sauce, sugar substitute, thyme, salt, pepper, and garlic; pour over meat.
2. Cover and cook on low-heat setting for 10 to 12 hours or on high-heat setting for 5 to 6 hours.
3. Using a slotted spoon, transfer brisket and onions to a serving platter; cover with foil to keep warm. Discard bay leaf.
4. For gravy, pour juices into a large measuring cup;skim fat. Measure 2 1/2 cups liquid; discard remaining liquid. In a medium saucepan stir together cornstarch and water; stir in the cooking liquid. Cook and stir until thickened and bubbly; cook and stir for 2 minutes more. Pass gravy with meat.

Black Cohash- shocking news!

The popular herbal supplement black cohosh is no better than a placebo at relieving hot flashes and night sweats in perimenopausal and postmenopausal women.
That finding from a major study may come as bad news to American women who have been looking for ways to ease menopausal symptoms ever since 2002 research linked hormone replacement therapy (HRT) to a higher risk for breast cancer.
"We were hopeful that black cohosh would prove to be effective for menopause symptoms because options are fairly limited," said the study's lead authoe, Katherine M. Newton of the Group Health Center for Health Studies in Seattle, Wash. "Finding a safe and effective alternative to hormone therapy would have been a tremendous benefit to women," she added.
According to the U.S. National Center for Complementary and Alternative Medicine (NCCAM), black cohosh is made from the roots and stems of a flowering plant also known as black snakeroot or bugbane.
The latest findings, published in the Dec. 19 issue of the Annals of Internal Medicine, came from the Herbal Alternatives (HALT) for Menopause Study, a 12-month randomized, double-blind, placebo-controlled trial in which 351 women ages 45-55 were randomly assigned to one of five interventions: black cohosh; a multi-botanical supplement containing black cohosh and several other herbs; a multi-botanical supplement plus dietary counseling to increase soy consumption; HRT consisting of estrogen with or without progesterone, or a placebo.
Of the five interventions, only hormone replacement therapy effectively reduced menopausal symptoms -- by an average of four symptoms per day -- compared to placebo, the team reported. The other interventions only reduced symptoms by an average of about half a symptom per day.
The study was funded by the U.S. National Institute on Aging and NCCAM.

Healthy Recipe

Cherry Chocolate Bread Pudding

Ingredients
cooking spray
2 cup(s) bread, whole-grain
3 tablespoon cherries, dried
1 tablespoon wheat germ, toasted
2/3 cup(s) milk, fat-free
1/4 cup(s) chocolate, semisweet pieces
1/3 cup(s) refrigerated or frozen egg product, thawed
1 teaspoon orange peel
1/2 teaspoon vanilla
frozen light whipped dessert topping, thawed
cocoa powder, unsweetened

Preparation
1. Preheat the oven to 350°F. Coat four 6-ounce individual soufflé dishes or custard cups with nonstick cooking spray. Divide bread cubes, cherries, and wheat germ among the dishes.2. In a small saucepan, combine milk and chocolate. Cook and stir over low heat until the chocolate melts; remove from heat. If necessary, beat smooth with a wire whisk.3. In a small bowl, gradually stir chocolate mixture into egg product. Stir in orange peel and vanilla. Pour mixture over bread cubes in the dishes. Press lightly with back of spoon to moisten bread.4. Bake for 15 to 20 minutes or until the tops appear firm and a knife inserted near the centers comes out clean.5. Serve warm. If desired, serve with whipped topping and sprinkle with cocoa powder.

bone scans not that useful...

Doing a follow-up bone mineral density (BMD) scan up to eight years after an initial scan doesn't improve doctors' ability to predict fractures in healthy older postmenopausal women, a U.S. study finds.
Currently, guidelines recommend the use of BMD measurements to screen for osteoporosis in women when they reach age 65. There's little evidence to support the use of repeat BMD testing in order to assess a woman's fracture risk, but repeat BMD scans are commonly performed in clinical practice, according to background information in the study.
Researchers at Kaiser Permanente Northwest/Hawaii, Portland, Ore., measured total hip BMD in 4,124 women (average age 72) in 1989 and 1990, and once again an average of eight years later. Between the first and second test the women lost an average of 0.59 percent of their bone mass per year.
After the repeat BMD test, the women were followed for an average of five years in order to record fractures. During that follow-up period, 877 women had a non-traumatic non-spine fracture (including 275 hip fractures) and 340 women suffered a spine fracture.
The study authors wrote that they "did not find any improvement in the overall predictive value in a second measure of BMD, obtained a mean (average) of eight years later, in prediction of hip, spine or overall non-spine fracture risk. In other words, the initial BMD was highly, and similarly, predictive of fracture risk in our (study) population."
Repeat BMD measurement may prove useful in some women, such as those with health conditions that contribute to rapid bone loss, or younger women in early menopause, the researchers noted.
"However, our results do suggest that, for the average healthy older woman 65 years or older, a repeat BMD measurement has little or no value in classifying risk for future fracture -- even for the average woman who has osteoporosis by initial BMD measure or high BMD loss," they concluded.
The findings were published in the Jan. 22 issue of the Archives of Internal Medicine.

What is Perimenopause

Perimenopause is the term used to describe the time just before your body begins menopause and your menstrual cycle ends. This is the time when your ovaries begin to run out of ova (eggs), and hormones begin to fluctuate due to oncoming menopause.
Here is a description of what happens during perimenopause, courtesy of the Society of Obstetricians and Gynaecologists of Canada:
Estrogen and progesterone levels fluctuate during perimenopause, but begin to regulate near the end of this transitional period. Hormone decreases begin to occur more frequently and for longer periods of time.
Lower levels of hormone production eventually becomes permanent.
The menstrual cycle stops, and menopause begins.

Air Pollution Poses Heart Risk to Postmenopausal Women

This is some scary news, women!
Postmenopausal women who live in areas with higher air pollution levels have a higher risk of developing cardiovascular disease and of dying from it.
That's the conclusion of new research that found the risk of heart disease is higher than previously thought, and there can be substantial variations within individual cities.
"The risk of having a cardiovascular event, that is, a heart attack, stroke or needing bypass surgery, or of dying of a cardiovascular cause, was increased," said study senior author Dr. Joel Kaufman, professor of environmental and occupational medicine and epidemiology at the University of Washington.
The study is the first to look at new cases of cardiovascular disease, not just death. It was also the first to look at air pollution levels within cities. The results are published in the Feb. 1 issue of the New England Journal of Medicine.
"It's an important study," said Dr. Len Horovitz, a pulmonary specialist at Lenox Hill Hospital in New York City. "They showed that very small particulate matter can penetrate into the lungs and cause damage over time."

Another heart-healthy recipe

Baked Salmon Dijon
Ingredients
1 cup(s) sour cream, light or fat-free
2 teaspoon dill weed, dried
3 tablespoon scallion(s) (green onions)
2 tablespoon mustard, dijon-style
2 tablespoon lemon juice
1 1/2 pounds fish, salmon fillet
1/2 teaspoon garlic powder
1/2 teaspoon pepper, black
Preparation
1. Whisk sour cream, dill, onion, mustard, and lemon juice in a small bowl.
2. Preheat oven to 400 degrees F. Lightly oil baking sheet with cooking spray.
3. Place salmon, skin-side down, on prepared sheet. Sprinkle with garlic powder and pepper, then spread with the sauce.
4. Bake salmon until just opaque in the center, about 20 minutes.

Winter Crisp recipe

Ingredients
1/2 cup(s) sugar
3 tablespoon flour, all-purpose
1 teaspoon lemon peel
3/4 teaspoon lemon juice
5 cup(s) apple(s)
1 cup(s) cranberries
2/3 cup(s) oats
1/3 cup(s) sugar, brown (packed)
1/4 cup(s) flour, whole-wheat
2 teaspoon cinnamon, ground
1 tablespoon margarine

Preparation
1. Prepare filling by combining sugar, flour, and lemon peel in medium bowl. Mix well. Add lemon juice, apples, and cranberries. Stir to mix. Spoon into 6-cup baking dish.
2. Prepare topping by combining oats, brown sugar, flour, and cinnamon in small bowl. Add melted margarine. Stir to mix.
3. Sprinkle topping over filling. Bake in 375 degrees F oven for approximately 40 to 50 minutes or until filling is bubbly and top is brown. Serve warm or at room temperature.

Ratatouille

Ingredients
2 tablespoon oil, olive
1 onion(s)
2 clove(s) garlic
1 eggplant
2 zucchini
3/4 cup(s) pepper(s), green, bell
2 tomato(es)
2 tablespoon basil, fresh
1/4 teaspoon pepper, black ground
1 tablespoon capers

Preparation
1. Heat the oil in a large nonstick skillet. Add the onion and garlic; stir-fry over medium-high heat about 2 minutes.
2. Add the eggplant and stir-fry about 2 minutes. Add the zucchini, green pepper, and tomatoes; stir-fry 3 minutes more.
3. Add the basil, salt, and pepper. Cover and simmer 30 minutes over low heat.
4. Uncover, stir gently, and simmer 10 minutes more. Add the drained capers. Serve hot or chilled.

Healthy Recipe

I found out that eating healthy plays a great role on how we feel during menopause, so I decided that ocassionally I will post some health recipes up

For example,

Vegetable lasagna -One of my favorite dishes ever-

Ingredients
1 cup(s) carrot(s)
1 cup(s) zucchini
1/2 cup(s) pepper(s), red, bell
1 cup(s) spinach
1 cup(s) cottage cheese, low-fat
1/2 cup(s) cheese, ricotta, low-fat
2 egg substitute
1 teaspoon basil, fresh
1 teaspoon oregano, fresh
1 pepper, black ground
2 cup(s) marinara sauce
9 pasta, lasagna noodles

Preparation
1. To prepare the vegetables, steam the carrots over boiling water for 2 minutes. Add the zucchini and steam 2 more minutes. Add the red pepper and steam 2 more minutes. Add the spinach and steam 1 more minute. Remove the vegetables from the heat. Combine all remaining ingredients except the marinara sauce and lasagna noodles.
2. To assemble the lasagna, place a little sauce on the bottom of a casserole dish. Place 3 noodles on top of the sauce. add a layer of vegetables and cover with a layer of the cheese mixture. add some sauce. Repeat. Add the last layer of noodles and top with some sauce. Refrigerate overnight. The next day, preheat the oven to 350 degrees. Bake the lasagna for 40 minutes until bubbly. Let stand 10 minutes prior to serving. Cut into squares and serve. (If you prefer to bake the lasagna immediately, cook the pasta before layering it.)

minimizing side effects

Side effect
Coping strategy

Fluid retention, including swollen feet, ankles, hands, or abdomen
Cut back on salt, drink plenty of water, consider taking a mild diuretic (herbal or prescription).
Abdominal bloating or gas
Try lowering the dose of either hormone; switch to another estrogen/progestogen; try a skin patch instead of a pill.
Headaches
Cut down on salt, caffeine, and alcohol; drink plenty of water; lower estrogen, progestogen, or both; avoid MPA; switch to a continuous schedule or a patch to minimize hormone fluctuations.
Breast tenderness
Cut down on salt, caffeine, and chocolate; lower the estrogen and or progestogen dose or try a different one.
Mood changes
Cut down on salt, caffeine, and chocolate; drink plenty of water; switch to progestogen or try a different one; switch to a continuous regimen or a patch to avoid hormonal fluctuations; exercise regularly.
Nausea
Take pills with meals or in the evening before bedtime; switch to a lower estrogen or progestogen dose; try a different oral estrogen; switch to a patch.
Skin irritation under the patch
Keep skin under patch very clean; switch to a patch with a different adhesive; apply patch to a different area; switch to oral estrogen.

to stay healthy during menopause.

To stay healthy during this time, the U.S. National Institutes of Health's National Institute on Aging recommends you:
Eat a healthy diet, with lots of fruits and vegetables.
Don't smoke.
Make sure you get enough calcium and Vitamin D.
Learn what your healthy weight is, and try to stay there.
Do weight-bearing exercises

Though the research is still thin, many health experts say even moderate exercise can help relieve the problems of menopause in some women, including anxiety, insomnia and night sweats.

Menopause, which typically occurs between the ages of 45 and 55, is when a woman stops menstruating. Symptoms can range from mood swings, to hot flashes, headaches and trouble focusing.

The National Institutes of Health is conducting a wide-ranging study of several issues related to menopause, including depression, cognitive and sexual function. NIH-backed research so far only suggests a link between physical activity and decreased symptoms of menopause -- no proof

For example, women who exercise may report fewer hot flashes simply because they are less preoccupied with such symptoms, said Sheryl Sherman, a doctor with the National Institute on Aging, an arm of NIH.

While experiences vary from woman to woman, some say even a little boost in physical activity goes a long way.

For women who have struggled with the symptoms of menopause but are fearful of taking risky hormone pills, there is at last a bit of hope.
Hormone skin patches and gels, it seems, are far less likely than pills to cause dangerous blood clots.

At least that was the finding from a recently published French study.
Patches and gels are already known to be effective for relieving the hot flashes and sleep-interrupting night sweats that plague many women. No one knows whether they will prove safer than pills in terms of breast cancer, heart attack or stroke risk. A large study currently under way may answer that.

But if they do, it may soften some of the backlash against hormones since a landmark study in 2002 frightened many women away from their use. Critics of that study have long contended that it is the type of estrogen or progestin, the dosage, and the method of taking the hormones that may affect the health risks.

All Natural Menopause Relief
There are the hot flashes.
"It's like somebody's just opened up your own little personal sauna!" says Angela Sauve, a Breast cancer survivor.
And the mood swings.
"It just feels like intense heat radiating out," says another woman, going through menopause.
And depression.
"I was crying all the time, sobbing, and really couldn't tell you why," says Pam Coffman, who is pre menopausal.
Symptoms of menopause can be harsh! And with hormone replacement therapy's health risks, women aren't left with many options.

Current studies being conducted on the effects of menopause patches and gels versus oral hormone-replacement therapy, though still inconclusive, seem to find the patches and gels have much fewer health risks than oral hormone-replacement medications.

The results of an ongoing study being conducted by French researchers has found that postmenopausal women taking an oral estrogen hormone have a 4.2 times greater risk of blood clots than those who are not on estrogen-replacement medications.
Women who use the patch have been found to have a risk of 0.9 times that of women who are not on any hormonal replacement medication, according to the French study.

Many women discontinued using oral hormone-replacement medications after a study published in 2002 showed higher rates of stroke among women taking estrogen and higher rates of both stroke and breast cancer among women taking a combination of estrogen and progestin.
Research conducted so far indicates that women taking hormone skin patches and gels are at far less risk than those taking hormones orally.

However, although the evidence is mounting in favor of patches and gels, the proof is not yet conclusive.

Menopause is defined as absence of menstrual periods for 12 months. The menopausal transition starts with varying menstrual cycle length and ends with the final menstrual period. Perimenopause means "around the time of menopause." It is not officially a medical term, but is sometimes used to explain certain aspects of the menopause transition in lay terms. Postmenopause is the entire period of time that comes after the last menstrual period.
Menopause is the time in a woman's life when the function of the ovaries ceases. The ovary, or female gonad, is one of a pair of reproductive glands in women. They are located in the pelvis, one on each side of the uterus. Each ovary is about the size and shape of an almond. The ovaries produce eggs (ova) and female hormones such as estrogen. During each monthly menstrual cycle, an egg is released from one ovary. The egg travels from the ovary through a Fallopian tube to the uterus.

Complications

Cardiovascular disease. At the same time your estrogen levels decline, your risk of cardiovascular disease increases. Heart disease is the leading cause of death in women as well as in men. Yet you can do a great deal to reduce your risk of heart disease.

These risk-reduction steps include stopping smoking, reducing high blood pressure, getting regular aerobic exercise and eating a diet low in saturated fats and plentiful in whole grains, fruits and vegetables.

Osteoporosis. During the first few years after menopause, you may lose bone density at a rapid rate, increasing your risk of osteoporosis. Osteoporosis causes bones to become brittle and weak, leading to an increased risk of fractures. Postmenopausal women are especially susceptible to fractures of the hip, wrist and spine.

That's why it's especially important during this time to get adequate calcium — 1,500 milligrams daily — and vitamin D — 400 to 800 international units daily. It's also important to exercise regularly. Strength training and weight-bearing activities such as walking and jogging are especially beneficial in keeping your bones strong.
Urinary incontinence. As the tissues of your vagina and urethra lose their elasticity, you may experience a frequent, sudden, strong urge to urinate (urge incontinence) or incontinence with coughing, laughing or lifting (stress incontinence).

Weight gain. Many women gain weight during the menopausal transition. You may need to eat less — perhaps as many as 200 to 400 fewer calories a day — and exercise more, just to maintain your current weight.

The clinical features of menopause are caused by the lessening in the amount of estrogen in the woman's body.Vasomotor instability
hot flashes, hot flushes, including night sweats
sleep disturbances
Urogenital atrophy
dyspareunia
itching
dryness
bleeding
urinary frequency
urinary urgency
urinary incontinence
Skeletal
osteoporosis
joint, muscle pain
back pain
Skin, soft tissue
breast atrophy
skin thinning
decreased elasticity
Psychological
mood disturbance
irritability
fatigue
decreased libido
memory loss
depression