Managing Hormone Swings, An Apple a Day, and Plant-Based Athletes Soar!

 

Holistic Habits by Cheryl A. Mothes, Ph.D. Natural Health Nutrition Counselor

Content is a daily radio script from my KHIS radio spot - tune in at 6:15 (CST) every morning to Justin and Meredith’s morning show on 89.9 FM. 

Menopause can lead to a wide range of symptoms in women, including night sweats, hot flashes, difficulty sleeping, insomnia, and mood swings such as depression. While exercise can improve overall physical and mental well-being, it may not specifically target these symptoms. However, a diet rich in antioxidants can help reduce oxidative stress and alleviate menopausal symptoms. In fact, a high intake of fruits and vegetables can even delay the onset of menopause.

Switching to a plant-based diet with anti-inflammatory components and reducing intake of pro-inflammatory foods like saturated fat and cholesterol has been shown to reduce menopausal symptoms. Poultry and skim dairy products can be particularly problematic, while soy milk has been found to reduce symptoms by up to 20 percent. Studies show that vegans report fewer symptoms, and increasing intake of fruits, vegetables, and whole grains while decreasing fat can significantly eliminate hot flashes and night sweats. Just two teaspoons of ground flaxseeds a day can also significantly reduce menopausal symptoms without the side effects of hormone replacement therapy.

Regular consumption of apples has been associated with a range of health benefits, including a lower risk of cancer and longer life expectancy. People who eat apples regularly tend to consume less added sugar and saturated fat, while also increasing their intake of nutrients like fiber. For maximum benefits, consider microwaving your apples before eating them.

Plant-based diets have been shown to benefit athletes for over a century. In 1896, the Vegetarian Cycling Club, led by James Parsley, won against two other clubs. In 1904, a Belgian researcher found that people who ate more plant-based food could lift weights 80 percent more times. A study over a century ago even found that those avoiding meat had greater endurance than those on a typical American diet. In a more recent example, "The Game Changers" documentary highlights numerous athletes who have thrived on a plant-based diet. 

It's Fix-it Friday and I'm excited to share a recipe for Mini Vegan Tamale Pies!

Ingredients:

1⅓ cups masa harina (corn flour)

½ cup almond flour

1 teaspoon baking powder

½ teaspoon sea salt, plus more to taste

1½ cups vegetable broth or water

2 cups finely chopped yellow onions.

6 cloves garlic, minced.

2 cups finely chopped red bell peppers.

2 cups finely chopped zucchini.

2 cups fresh or frozen corn

1 15-oz. can of black beans, rinsed and drained (1½ cups)

1 6-oz. can of tomato paste.

1½ teaspoons taco seasoning

Oil-free salsa, for serving.

Instructions:

To make the crust, stir together masa harina, almond flour, baking powder, and ½ teaspoon salt in a bowl. Add broth and mix until the dough comes together. Knead the dough until it becomes smooth, light, and airy. Set it aside while making the filling.

For the filling, combine onions, garlic, and ¼ cup water in an extra-large nonstick skillet. Cook over medium heat for about 10 minutes or until the onions are tender, stirring occasionally and adding more broth, 1 to 2 tablespoons at a time, as needed to prevent sticking. Add bell peppers, zucchini, corn, black beans, tomato paste, and 1 cup water. Cook for 5 minutes or until the water is absorbed and the vegetables are heated through, stirring occasionally. Remove from heat and stir in taco seasoning. Season with salt.

Preheat the oven to 375°F. Transfer the dough to a work surface and divide it into eight equal portions. Roll one portion into a ball. Flatten the ball and pat it between your palms to form a disk the same diameter as the inside edge of the ramekins. Place the dough disk over the filling in one ramekin. Cover the ramekin tightly with foil and place it on a baking sheet. Repeat with the remaining dough and ramekins.

Bake for 25 minutes or until the crust is golden brown. Serve with oil-free salsa.

Enjoy this delicious and healthy recipe!

FROM THE ARCHIVES:

According to the largest study on risk factors for death, a poor diet causes more deaths than anything else. The deadliest aspects of our diet are not consuming enough fruit, whole grains, vegetables, nuts, and seeds, and consuming too much salt. This is not surprising, but one unexpected finding is that while nut consumption improves heart health, and blood sugar control, and reduces inflammation and oxidative stress, peanut butter does not have the same benefits. Peanuts are legumes, but studies show that they have the same health benefits as other nuts. However, peanut butter does not seem to have these benefits. On this Meatless Monday, consider consuming more fruit, whole grains, vegetables, seeds, and nuts, but avoid peanut butter.

Having a weakened immune system is never a good thing, and there are four major warning signs. These include getting sick often with longer recovery times, being in a constant state of stress, getting cold sores or have had shingles at a young age, and taking medications that weaken our immune responses. To make our immune systems stronger, we should consume antioxidant-rich foods like dark, leafy greens, berries, broccoli, arugula, nuts, and seeds, as well as mushrooms, green tea, turmeric, and cloves. It's also essential to get sunshine, and adequate sleep, manage stress and limit alcohol consumption because it has negative effects on our immune cells. Have a healthy and terrific Tuesday, everyone!

Yesterday, we discussed ways to improve our immune systems by adding superfoods like mushrooms, green tea, turmeric, and cloves, while avoiding alcohol. Of all the things listed, cloves are often overlooked. Surprisingly, cloves are high in antioxidants, minerals, and vitamins. These antioxidants help to reduce oxidative stress, which contributes to inflammation and chronic diseases. They may also promote insulin production, lower blood sugar, and increase bone mineral density. Consider adding cloves to your overnight oats, barley, soups, or veggies to live longer and stronger on this wonderful Wednesday!

Today, we will talk more about building up our immune systems. What we eat matters a great deal when it comes to strengthening our ability to fend off diseases, and sugar is found to be the worst food for us. High blood sugar, most often caused by consuming too much sugar, activates our immune systems to fight off the inflammation it causes, which distracts them from defending us when bacteria and viruses sneak in. Reducing sugar consumption is one of the most powerful ways to improve our health, reverse Type 2 diabetes, and benefit all our body systems. Enjoy a wealth of health by eating less sugar, and have a great Thursday, everyone!

Yesterday, we emphasized the importance of reducing sugar in our diets to improve our health in so many ways. However, we often forget how much sugar is present in salad dressings, lattes, juice, protein bars, and other products. It's crucial to reduce obvious sources of sugar like cake and soda, but reading labels to check sugar content is also important. We consume three times more sugar per day than we should, and some of it is hidden. Fruits are worth the sugar they contain because of their nutrients and, most importantly, the fiber they provide. All plants have fiber, and only plants have fiber, which is the antidote for toxic sugar. You don't need to worry about choosing the "right" carbs if they are plant-based and unprocessed. Keep beans, oats, nuts, seeds, fruits, and veggies on your shelf for your health, and have a fantastic Friday, everyone!