Calcium & Magnesium

During menopause women are at an increased risk of osteoporosis due to the loss of oestrogen.  Thie eBook includes foods high in bone-building minerals like calcium and magnesium.  These nutrients will help to maintain healthy bones and prevent bone loss.

Protein

During menopause, the natural decline in oestrogen levels causes a loss of muscle mass and strength.  Getting enough daily protein will help prevent muscle loss, balance your blood sugar, and maintain a healthy weight.

Healthy Fats

Good quality fats are associated with lower risk of both heart disease and breast cancer.  These recipes include many sources of omega-6 and omega-3 fatty acids including avocado, extra virgin olive oil and chia seeds.

Phytoestrogens
The level of oestrogen in the body decreases in menopause causing unpleasant side effects of hot flashes.  Phytoestrogens are plant compounds that mimic oestrogen, so are beneficial during this phase of life.

Low Glycaemic Foods

As you transition into menopause, many women experience sudden weight gain and have difficulty controlling their blood sugar.  This can be due to insulin resistance.  The recipes use low glycaemic foods and excludes added sugars to optimise blood glucose and help weight management.