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…