Plant-based breakfasts

M-M

I’ve been reading a lot about how to manage all the wonderful side effects of peri/meopause- hot flushes, weight gain, aching joints etc etc. They don’t talk about the impact menopause has on your quality of life but that’s another topic.

One of the major recommendations is to move to a largely plant based diet which seems to be helping. But I’m stuck when it comes to breakfast. I do make a veggie smoothie (I use beetroot, carrot, ginger, apple, spinach and an orange; I make it in the thermomix so it is more of a veggie puree than a juice but I figure I’m getting the benefits of the fibre) but I can’t eat this everyday, I’m over it after 3 or so days. And too many eggs are a bit of a no-no at the moment, as they tend to mimic the effects of estrogen which causes hot flushes. Which is a shame as we have chickens.

Any ideas of other breakfast options that are largely plant/vegetable based?

Heyho2

Oooh, i have also started on this perimenopause shit show. I haven’t done research though or investigated anything… plant based is a tough one for me… but will follow with interest.

Cranky-Old-Woman

What about grilled mushrooms with grilled tomatoes?

Moo

What did your breakfast look like before?

Cereals (plus fruits and yoghurt if you like), toast with avocado/mushrooms/tomato etc, baked beans.

Edit just realised you didn’t mean vegetarian. So cereals and toast might be out.

MrsT

When I ate a vegan diet, I used to do tofu scramble in place of eggs. I also did a lot of avocado on toast/ mushrooms on toast/ grilled tomato on toast.

I’m also a fan of homemade hash browns/ potato-based brekkies but I’m nuts about potatoes and could eat them for every meal so I’m probably biased lol.

efs

Marmalade

Baked beans? A fryup of onions/mushrooms/capsicums/tomatoes on some nice bread ?

M-M

I love toast but refined carbs & processed food is not good for me-gives me hot flushes. And I love butter on toast so that is also a recipe for disaster for my waistline. But I like the idea of grilled mushrooms and tomato. Instead of hash browns, I could make veggie fritters? I love zucchini and could use that.

I started an on-line program about the transition through menopause but I stopped a month or two ago - need to get back into it. I learned that everything changes when we go through menopause including how & where we store fat (boobs, belly & tops of thighs), how well we sleep (melatonin declines with age), our cortisol levels, how we process food and our overall health. Which has explained why I have so many more food intolerances as I get older - I used to be able to eat anything but I can’t now.

Prob the most important thing I learned is that we need to get better sleep as women get older : sleep restores two hormones - grehlin an appetite stimulator and leptin an appetite suppressor. If we don’t get good sleep these get out of balance and it affects our hunger levels and our weight. Apparently this is just women - men don’t have the same issue. Keeping cortisol levels low is also important as cortisol suppresses melatonin which affects sleep. I remember a doctor telling me that I can eat and exercise at exactly same level and I will still put on weight after menopause and I’m wondering now if it is because things like hot flushes and night sweats wake us up - if it is all to do with sleep? This is also a good reminder I need to go to bed earlier and stop looking at any devices in the evening.

A high protein diet increases cortisol levels so this is why a mainly plant-based diet is best, with protein eaten around lunch rather than dinner. Plant based diet also helps to reduce inflammation in our bodies. I can manage veggies/salad at lunch easily enough, cutting back on protein at dinner is a bit more challenging with the family’s preferences but still doable. But breakfast has had me stumped.

And then I need to cut out sugar - I was doing so well up until Easter then fell off the chocolate wagon…

NightHawk

M-M I’d love to read more about this program. Pretty much everything you’ve said, I’ve nodded along to. I didn’t connect the sleep thing though. Very interesting, thanks for posting.

CassandraNORI

That sleep thing is so interesting - I remember being told how hard it is to lose weight after having babies is partly to do with lack of sleep due to something hormonal, sounds similar.

As a sleep aside I recently changed my pillow and have found my sleep had I proved by about 50% so just a reminder that maybe your bedding can take some of the blame and it’s an easy fix.

M-M

CassandraNORI What pillow did you get? I’ve struggled to find a good pillow.

In fact, I seem to struggle to find a good position to sleep in. I’m a side sleeper but it seems I can’t find a comfortable position for my arms now and my hip starts to ache if I’m on my side

M-M

It’s a program called My Menopause Transition by woman called Wendy Sweet. She is based in New Zealand but has done a lot of study on women’s health around menopause. So much of this makes sense.

She talks about how our oestrogen and progesterone levels change as we get older and that fat cells store excess oestrogen which causes the fat cells to expand (typically around the belly, thighs and boobs). She recommends avoiding foods that have high levels of oestrogen such as eggs, dairy & animal fats at least until any weight issues are resolved. Have healthy fats (avocado, nuts), 2 litres of water a day and low GI carbs. She also says to look after your liver health, as the liver clears oestrogen and cholestrol and liver function decreases with age. She recommends lemon water in the morning, more vegetables, more water and follow an alkaline diet at least 80% of the time (vegetables, fruits, beans and legumes).

There is so much more in her program, this is just the start of it. I need to get back into it but this is a good reminder about the basics - prioritise sleep, eat more vegetables, reduce processed foods, drink plenty of water.

NightHawk

M-M Thank you. I’ll look into it.

Heyho2

Would a dahl work for breaky? Reading that I’m doomed 😅

M-M

I don’t see why dhal wouldn’t work for breakfast - might make a good option for a late breakfast (around 11am?) Might be an interesting choice to eat at work 😆

wannabefree

My breakfast is a tablespoon of chia seeds, ¼ cup rolled oats, tablespoon almond butter, soy milk. I microwave it for a minute then leave to cool and soak up the milk for a little bit. I have it just about every day.

CassandraNORI

@M-M I don’t know what the pillow is! My DH went to Adair’s and grabbed it when we were away camping cos his was too shit and now we’re home I’ve stolen it - it’s firm. I was using a feather pillow. Has made a big difference.

I’ve also recently bought king size pillows from Bed Bath n table which are long and firm - I sleep on my side cuddling my long pillow with one leg slung over it - super comfy.

M-M

CassandraNORI I need to do that. I loved my extra long pillow when I was pregnant & I sept like that

LL55

Baked beans M-M!

Not the tinned ones (though on occasion I don’t mind those nice and hot on toast with chilli flakes and a sprinkle of cheese).

But homemade ones. There are lots of recipes around. I used to have a good one but alas I can’t find it.

Also, I had a nice brekkie out the other morning. It was babaganosh topped with some kind of seeds and crushed nut mix, with a big dollop of natural yoghurt on top. Pile of rocket on the side and Turkish bread for dipping. You could switch out the Turkish for a high fibre grainy bread? Or even some kind of whole grain cracker?

CassandraNORI

It’s excellent @M-M with the added bonus that my bed looks like a hotel bed when it’s made with it’s lovely big pillows.

LL55

Ok so I’ve just had a quick look on Pinterest and there are quite a few plant based brekkie ideas.

All kinds of diff ways to have oats. Variations of potato hash breakfasts. I saw some cauliflower hash browns that looked yum!

might have to try a few ideas out myself.

Currently I’ve been having a slice of grainy sourdough with a thick layer of hummus sprinkled with paprika (and chives when I have them handy).