Posts in category: Health

What Is The Menopause And Its Symptoms?

Did you know that there are at least 20 common symptoms of menopause? But what is the menopause?

The menopause is a natural process that all women go through as they get older. It’s when your body stops making eggs and menstruation ends. This can happen anywhere between the ages of 45 and 55, but it’s different for everyone.

These symptoms of the menopause can be bothersome, but they usually go away after a few years.

There are treatments available for the symptoms of the menopause, including hormone therapy and medications. Lifestyle changes like diet and exercise can also help significantly.

Here are some of the most common ones:

1. Hot flashes
2. Night sweats
3. Difficulty sleeping
4. Mood swings
5. Fatigue
6. Irritability
7. Memory lapses
8. Trouble concentrating
9. Vaginal dryness
10. Urinary incontinence
11. Joint pain
12. Decreased sex drive
13. Breast shrinkage or enlargement
14. Weight gain or loss
15. Skin changes, such as wrinkles or thinning hair
16. Changes in digestion, such as constipation or diarrhoea
17. Anxiety or depression
18. Excessive sweating or clamminess
19. Dizziness or light-headedness
20. Tingling in the hands and feet

If you are experiencing any of these symptoms, it is important to talk to your doctor. Menopause can be a difficult time for many women, but there are ways to manage the symptoms. Your doctor can help you find the best treatment plan for you.

We offer coaching programs to help you deal with the effects of the menopause. We offer four programs each of which are tailored to your specific needs.

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Vegan Quinoa Curry Bowl

Ready in just 15 minutes, this nourishing grain dish combines two time-saving heroes—quinoa and frozen veggies—with delectable results. Curry powder and granulated onion is added to the quinoa cooking water to boost the flavor early; then it’s just a matter of adding veggies, garlic, fresh ginger, more curry powder, and a little tahini.

This quick and easy dish uses “stir-fry” frozen vegetables, along with fresh ginger and garlic. Frozen veggies have come a long way, and they can be a healthy and delicious meal addition. Look for 100% vegetables without any added salt or oil.

INGREDIENTS

• ¾ cup quinoa (dry)
• 1 teaspoon granulated onion
• 1½ teaspoon curry powder
• 1 bag (16 ounces) frozen “stir-fry blend” vegetables
• 1 tablespoon minced garlic (4 to 5 medium cloves)
• 1 teaspoon minced fresh ginger
• 2 tablespoons tahini (ground sesame paste)
• ½ avocado (optional)
• Sesame seeds for garnish (optional)

INSTRUCTIONS

1. Stir the quinoa, onion, and ½ tsp curry powder together with 1½ cups of water in a medium saucepan, and bring to a boil. Reduce heat to medium-low and simmer, covered with a tight-fitting lid, for 15 minutes.
2. While the quinoa is cooking, place the frozen vegetables into a skillet or soup pot on medium-low heat, and cover so the vegetables can thaw and soften. Stir occasionally, adding a little water if needed. While the vegetables are warming, mince the garlic and ginger.
3. When the vegetables have thawed and softened (5 to 10 minutes), increase the heat to medium-high and stir in the garlic, ginger, and 1 tsp curry powder, cooking 1 to 2 more minutes. Remove the pan from the heat and stir in the tahini, adding a little water as needed to mix thoroughly.
4. Stir the quinoa into the vegetables. Serve as is or topped with diced avocado and/or sesame seeds, if desired.

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Delicate Squash with Creole Quinoa Stuffing

The sweet flesh and tender, edible skin of delicate squash make them a first-rate veggie to stuff. Here, they’re filled with a Creole-spiced mixture of quinoa, blended veggies, and white beans and topped with a drizzle of smoky tomato sauce. Each bite is heavenly.

As long as you have 2 cups of cooked quinoa ready to go, these beautiful stuffed squash are easy to make. Creole seasoning in the stuffing and a drizzle of zesty tomato sauce add a punch of festive flavor and color.

INGREDIENTS

• 3 medium Delicata squash, halved crosswise and cored (about 4½ pounds)
• 1½ medium onions, cut into ¼-inch pieces (3 cups)
• 1 fennel bulb, chopped (2 cups)
• 1 red bell pepper, cut into ¼-inch dice (1 cup)
• 6 cloves garlic, minced
• 1 teaspoon ground cumin
• 1 tablespoon mild Creole spice mix
• 1 15-ounce can low-sodium fire-roasted diced tomatoes
• 2 cups cooked quinoa
• 1 15-ounce can white beans, rinsed and drained
• 2 tablespoons finely chopped fresh cilantro, divided
• 1 tablespoon white wine vinegar
• ½ teaspoon sea salt
• ⅛ teaspoon white or black pepper
• 1 tablespoon nutritional yeast

INSTRUCTIONS

1. Preheat oven to 350°F. Line a baking sheet with parchment paper.
2. Trim the end of each squash half so that they can sit flat when stuffed. Place the halves cut-side-down on the prepared baking sheet and bake for 30 minutes, or until a fork can easily pierce the skin. Set aside.
3. In a skillet over medium heat, sauté the onions, fennel, bell pepper, garlic, cumin, and Creole spice mix for 10 minutes, adding water, 1 to 2 tablespoons at a time, as needed to keep vegetables from sticking to the skillet.
4. In a blender, combine the tomatoes and ½ cup of the sautéed vegetables; blend into a smooth sauce. Transfer to a small pan and add 1 cup of water. Bring sauce to a boil, reduce heat, and simmer for 10 minutes to thicken.
5. Meanwhile, add the quinoa, beans, 1 tablespoon of the cilantro, the vinegar, salt, and pepper to the remaining sauteed vegetables in the skillet. Taste and adjust seasoning.
6. To assemble, flip squash cups cut-sides-up on baking sheet and fill each with ¾ cup stuffing. Spoon 2 tablespoons tomato sauce over each stuffed squash. (Reserve remaining sauce for serving.)
7. Bake 20 minutes, or until squashes are brown around the edges.
8. To serve, arrange stuffed squashes on a platter or individual plates and top each with ¼ cup tomato sauce. Sprinkle with nutritional yeast and remaining cilantro. Serve immediately.

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When it comes to omega-3 supplements, plant-based varieties are the way forward. Here’s why:

1) Plant-based omega-3s are more sustainable.

All over the world, fisheries are collapsing as a result of overfishing. To make matters worse, many of the fish that are still available for harvest are being caught using unsustainable methods, such as bottom trawling. This is devastating marine ecosystems and driving many species of fish to the brink of extinction.

Plant-based omega-3s, on the other hand, are a much more sustainable source of nutrients. Unlike their fishy counterparts, plants can be grown sustainably and without harming the environment. What’s more, they are a renewable source of nutrients, meaning that we can continue to reap their benefits for years to come.

2) Plant-based omega-3s are healthier for you.

Fish oil is notorious for its high levels of toxins, including mercury and PCBs. These pollutants can have serious negative effects on our health, including causing cancer and damaging our brains, hearts, and immune systems.

Plant-based omega-3s, on the other hand, are much healthier for us. They are free from harmful toxins and pollutants, meaning that they are safer to consume in large quantities. What’s more, they provide a host of other health benefits, such as reducing the risk of heart disease, stroke, and Alzheimer’s disease.

3) Plant-based omega-3s are more ethical.

Fish oil is often sourced from fish that have been caught using unsustainable methods, such as bottom trawling. This involves dragging a large net along the seafloor, scooping up everything in its path – including delicate coral reefs and other marine life. As a result of this destructive fishing practice, millions of animals are killed every year.

Plant-based omega-3s, on the other hand, are ethically sourced. They are derived from plants that have been grown without harming the environment or any animals. What’s more, they provide us with all the same health benefits as fish oil, but without any of the ethical concerns

So, if you’re looking for a more sustainable, healthy, and ethical omega-3 supplement, plant-based varieties are the way forward.

Check out our list of 10 vegan omega-3 supplements to find the perfect one for you.

Check out our list of 10 vegan omega-3 supplements to find the perfect one for you. Whether you’re looking for a supplement that comes in pill form or one that you can add to your smoothie, we’ve got you covered. Keep reading to learn more about each of these supplements and find the perfect one for you.

Omega-3 fatty acids are essential nutrients that play a role in many important body functions. They’re especially important for brain health, and most people don’t get enough of them from their diet. This is why omega-3 supplements are so popular, and there are plenty of vegan-friendly options available.

If you’re looking for a vegan omega-3 supplement, be sure to check out our list of 10 great options. Each of these supplements provides a unique set of benefits, so you’re sure to find the perfect one for you. Keep reading to learn more about each of these supplements and find the perfect one for you.

1. Algal Oil Supplements

Algal oil supplements are made from algae, and they provide a high concentration of omega-3 fatty acids. These supplements are a good choice for people who don’t eat fish or other animal products, as they offer a vegan-friendly source of omega-3s.

Algal oil supplements are available in both pill and liquid form, and they come in a variety of flavors. They’re also relatively affordable, making them a popular choice for people looking for a good vegan omega-3 supplement.

2. Flaxseed Oil Supplements

Flaxseed oil supplements are made from flaxseed, a plant that’s high in omega-3 fatty acids. These supplements are available in both pill and liquid form, and they come in a variety of flavors. They’re also relatively affordable, making them a popular choice for people looking for a good vegan omega-3 supplement.

Flaxseed oil supplements provide a high concentration of omega-3 fatty acids, as well as lignans and fiber. Lignans are phytonutrients that offer a number of health benefits, and fiber is important for gut health.

3. Hemp Seed Oil Supplements

Hemp seed oil supplements are made from hemp seeds, and they provide a high concentration of omega-3 fatty acids. These supplements are available in both pill and liquid form, and they come in a variety of flavors. They’re also relatively affordable, making them a popular choice for people looking for a good vegan omega-3 supplement.

Hemp seed oil supplements are a good source of omega-3 fatty acids, as well as protein and essential vitamins and minerals. They also contain high levels of antioxidants, which can help protect the body against free radical damage.

4. Krill Oil Supplements

Krill oil supplements are made from krill, tiny crustaceans that are high in omega-3 fatty acids. These supplements are available in both pill and liquid form, and they come in a variety of flavors. They’re also relatively expensive, making them a popular choice for people looking for a high-quality vegan omega-3 supplement.

Krill oil supplements provide a high concentration of omega-3 fatty acids, as well as EPA and DHA. EPA and DHA are two important types of omega-3 fatty acids that offer a number of health benefits. Vegan’s may not want to take Krill Oil.

5. Coconut Oil Supplements

Coconut oil supplements are made from coconut oil, and they provide a high concentration of medium chain triglycerides (MCTs). MCTs are a type of saturated fat that is metabolized differently than other types of fat. They provide a number of health benefits, including weight loss and improved mental clarity.

Coconut oil supplements are available in both pill and liquid form, and they come in a variety of flavors. They’re also relatively affordable, making them a popular choice for people looking for a good vegan omega-3 supplement.

6. Chia Seed Oil Supplements

Chia seed oil supplements are made from chia seeds, and they provide a high concentration of omega-3 fatty acids. These supplements are available in both pill and liquid form, and they come in a variety of flavors. They’re also relatively affordable, making them a popular choice for people looking for a good vegan omega-3 supplement.

Chia seed oil supplements are a good source of omega-3 fatty acids, as well as protein and fiber. They also contain high levels of antioxidants, which can help protect the body against free radical damage.

7. Walnut Oil Supplements

Walnut oil supplements are made from walnuts, and they provide a high concentration of omega-3 fatty acids. These supplements are available in both pill and liquid form, and they come in a variety of flavors. They’re also relatively expensive, making them a popular choice for people looking for a high-quality vegan omega-3 supplement.

Walnut oil supplements provide a high concentration of omega-3 fatty acids, as well as essential vitamins and minerals. They also contain high levels of antioxidants, which can help protect the body against free radical damage.

8. Pumpkin Seed Oil Supplements

Pumpkin seed oil supplements are made from pumpkin seeds, and they provide a high concentration of omega-3 fatty acids. These supplements are available in both pill and liquid form, and they come in a variety of flavors. They’re also relatively affordable, making them a popular choice for people looking for a good vegan omega-3 supplement.

Pumpkin seed oil supplements are a good source of omega-3 fatty acids, as well as protein and fiber. They also contain high levels of antioxidants, which can help protect the body against free radical damage.

9. Flaxseed Oil Supplements

Flaxseed oil supplements are made from flaxseeds, and they provide a high concentration of omega-3 fatty acids. These supplements are available in both pill and liquid form, and they come in a variety of flavors. They’re also relatively affordable, making them a popular choice for people looking for a good vegan omega-3 supplement.

Flaxseed oil supplements are a good source of omega-3 fatty acids, as well as protein and fiber. They also contain high levels of antioxidants, which can help protect the body against free radical damage.

10. Sacha Inchi Oil Supplements

Sacha Inchi oil supplements are made from Sacha Inchi seeds, and they provide a high concentration of omega-3 fatty acids. These supplements are available in both pill and liquid form, and they come in a variety of flavors. They’re also relatively affordable, making them a popular choice for people looking for a good vegan omega-3 supplement.

Sacha Inchi oil supplements are a good source of omega-3 fatty acids, as well as protein and fiber. They also contain high levels of antioxidants, which can help protect the body against free radical damage.

Sacha Inchi oil supplements are a good source of omega-3 fatty acids, as well as protein and fiber. They also contain high levels of antioxidants, which can help protect the body against free radical damage. Sacha inchi oil supplements are made from Sacha inchi seeds, and they provide a high concentration of omega-3 fatty acids. These supplements are available in both pill and liquid form, and they come in a variety of flavors. They’re also relatively affordable, making them a popular choice for people looking for a good vegan omega-3 supplement.

So there you have it our list of 10 vegan omega 3 supplements. Let us know what you think and which ones you choose.

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Chocolate Lover’s Quinoa Breakfast Bowls with Pears

Sick of me old oatmeal? You’ll savor every mouthful of this decadent-tasting chocolate quinoa, the as which also happens to be supremely simple to make: Just add cocoa powder for chocolate flavor, plant milk for creaminess, and maple syrup to sweeten it up. Serve with sliced pears or other fruit, and enjoy any time of the day. One reader notes: “A great way to cure the sweet chocolate craving in a healthy way!”

Chocolate and pears are a match made in heaven. Here, quinoa helps meld the two together in decadent-tasting breakfast bowls, which also work as a dessert when chilled. Use any type of pear in this low-maintenance dish. To avoid watery results, be sure to drain the quinoa in a fine-mesh strainer after cooking.

INGREDIENTS

• 1½ cups quinoa, rinsed and drained
• ¼ cup unsweetened cocoa powder
• 2 to 3 tablespoons pure maple syrup
• 2 cups plant-based milk, for serving
• 2 large pears, peeled and sliced

INSTRUCTIONS

1. Cook quinoa according to package directions. Drain, and stir in cocoa powder and maple syrup while hot. Let stand 5 minutes to develop the flavors.
2. Serve warm with milk and sliced pears for breakfast. If serving as a dessert: Stir the milk into the hot quinoa then chill; add sliced pears just before serving.

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Roasted Cauliflower and Sweet Potato Soup

The nutty aroma and crunchy texture of roasted quinoa sprinkled over this warm and savory soup taste incredible next to the soft, sweet veggies and umami-rich broth below. To roast quinoa, just spread the dry grains in a roasting pan in a 400°F oven for a few minutes until golden-brown. One reviewer notes, “My go-to for comfort food and a great fall/winter dinner.”

One spoonful of this hearty soup will warm you up from the inside out. Roasting the vegetables with curry powder adds a delicious depth of and chewy chickpeas add substance that will leave you feeling satisfied. Toasted quinoa is used as a crunchy topper while fresh herbs add brightness to the cozy fall flavors. What’s not to love?

INGREDIENTS

• 1 15-oz. can no-salt-added chickpeas
• 6 cups 1-inch cauliflower florets
• 2 lb. sweet potatoes, peeled and cut into ¾-inch cubes
• 1 cup coarsely chopped onion
• 1 tablespoon curry powder
• 6 cups low-sodium vegetable broth
• ¼ to ½ teaspoon red pepper flakes
• Sea salt, to taste
• Freshly ground black pepper, to taste
• ⅔ cup dry quinoa
• ½ cup sliced scallions
• ¼ cup chopped fresh cilantro
• Lime wedges

INSTRUCTIONS

1. Preheat oven to 400°F. Line two 15×10-inch baking pans with parchment paper or silicone baking mats. Drain chickpeas, reserving liquid (aquafaba); rinse and drain chickpeas. In a large bowl combine cauliflower, potatoes, and onion. In a small bowl stir together 2 tablespoons of the aquafaba, 1½ teaspoons of the curry powder, and 2 tablespoons water. Add to vegetables; toss. Divide vegetables between prepared pans; spread in a single layer. Roast 20 to 25 minutes or until vegetables are just tender and browning in places. Leave oven on.
2. In a 4-quart Dutch oven combine roasted vegetables, the chickpeas, remaining 1½ teaspoons curry powder, the broth, and crushed red pepper. Bring to boiling; reduce heat. Simmer, uncovered, 5 minutes or until vegetables are very tender. Season with salt and black pepper. (For thicker soup, mash veggies slightly with a potato masher.)
3. Meanwhile, place quinoa in a 15×10-inch baking pan. Roast quinoa 6 to 8 minutes or until golden and has a nutty aroma, stirring occasionally.
4. Top servings of soup with toasted quinoa, scallions, and cilantro. Serve with lime wedges.

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Why It’s Important To Track Your Health At Home

There are many reasons why it’s important to track your health at home. One of the most important reasons is that you can catch any potential health problems early on, before they become more serious. In addition, tracking your health at home can help you to identify any patterns in your health, such as changes in your energy levels, moods, or physical symptoms. This information can then be shared with your doctor, so that they can provide you with the best possible care.

10 ways that you can track your health at home

1. Keep a journal of your daily activities and how you feel mentally and physically.
2. Monitor your weight and track any changes over time.
3. Keep track of your blood pressure and heart rate.
4. Record your food intake and make sure to include everything you eat, not just the main meals.
5. Track your water intake and make sure you’re drinking enough fluids each day.
6. Note down any symptoms that you experience, along with the date and time they occurred.
7. Monitor your stress levels and take steps to reduce stress when necessary.
8. measure your sleep quality and duration and make changes if needed.
9. Take regular physical measurements, such as height, weight, and waist size.
10. Get a check-up with your doctor at least once a year.

Also, don’t forget to get moving. Exercise plays an important role in our overall health and well-being. Taking a walk outdoors, swimming, or practicing yoga are all great exercises to incorporate into your routine.

By tacking your health at home, you can ensure that you’re taking steps to maintain your well-being and prevent any potential health problems from arising.

Not only will this improve your overall quality of life, but it can also help to prevent serious health problems in the future. So, start tracking today and see the difference it makes!

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Kale, Apple, and Quinoa Salad

In this autumn-inspired quinoa salad extravaganza, the sweet golden flesh of roasted butternut squash contrasts deliciously with crisp apple, earthy green kale, sharp green onion, and cinnamon-roasted pumpkin seeds. Top with a sweet, lemon-infused mustard dressing, and dig in! One fan writes: “Absolutely delicious!!! The dressing is the key ingredient in this salad. I’ve had so many people ask for this recipe. Everyone loves it.”

Each bite of this colorful salad is filled with the flavors of favorite fall ingredients such as apples, butternut squash, and pumpkin seeds. For optimum freshness and texture, wait to add the dressing until just before serving.

Note that this recipe calls for cooked quinoa, so have that ready to go: For 1½ cups cooked quinoa, rinse and drain ½ cup quinoa; cook according to package directions; and drain if needed. Check out our Grains Cooking Guide for more tips on prepping grains like a pro.

INGREDIENTS

• 2 cups ¾-inch pieces peeled butternut squash
• ¼ cup pumpkin seeds
• ¼ teaspoon ground cinnamon
• 1 lemon
• 2 tablespoons pure maple syrup
• 1 tablespoon Dijon mustard
• 3 cups stemmed and chopped kale
• 1½ cups cooked quinoa
• 1 cup chopped apple
• ½ cup sliced green onions
• Sea salt and freshly ground black pepper, to taste

INSTRUCTIONS

1. Preheat oven to 400°F. Line a 15×10-inch baking pan with parchment paper or a silicone baking mat. Arrange squash in the prepared baking pan. Roast 20 to 25 minutes or until squash is tender, brushing lightly with water if squash starts to look dry. Cool slightly on a wire rack.
2. Meanwhile, in a small bowl toss together pumpkin seeds and ½ teaspoon water; sprinkle with cinnamon. Place pumpkin seeds in a small, shallow baking pan. Roast 5 minutes or until lightly toasted; cool.
3. For dressing, remove 1 teaspoon zest and squeeze 2 tablespoons juice from lemon. In a small bowl whisk together lemon zest and juice, maple syrup, and mustard.
4. In a large bowl combine kale, quinoa, apple, green onions, and roasted squash. Add dressing; toss to coat. Season with salt and pepper. Top with pumpkin seeds.

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