Menopause Archives - Page 2 of 2 - Glenville Nutrition Clinic

Use natural remedies to improve irregular periods

Many of the women who are helped in the Glenville Nutrition Clinic who are in their thirties or forties are concerned about changes in their menstrual cycle. The most common worry is that the timing of bleeding is different or their cycle is a week earlier or later. ‘I’m usually regular,’ they tell me. ‘This isn’t what I’m usually like.’ ‘What’s going on?’ Others want to know if their irregularity is a sign of impending menopause.

Although the hormonal changes that signal the beginning of menopause can cause cycle changes, such as skipping a period one month followed by a real drencher the next, it is important to understand that many other things can cause the timing of your periods to change and these include stress, travel, job change, moving house, over exercise and poor eating habits.

Although diet and lifestyle changes can trigger menstrual irregularities there is no getting away from the fact that the journey into the menopause is typically accompanied by menstrual changes and these are perfectly normal and natural changes are most likely to occur in your late 30s and forties. But how can you tell if your cycle changes are diet and lifestyle related or menopause related?

The answer is to follow the diet and lifestyle advice below which is all designed to help regularise your periods. If this still doesn’t help, listen to your body and keep a note of your bleeding and symptoms that occur during your cycle. This will help you distinguish the normal irregularities of the menopause from really unnatural symptoms, such as hair loss, acne, facial hair and fatigue that require attention or treatment. And if you are concerned in any way consult your doctor immediately because irregular or absent periods are also a symptom of very common hormonal imbalances in women, such as thyroid disorders and polycystic ovary syndrome (PCOS).

Heavy bleeding (menorrhagia) is one irregularity that is typical among peri-menopausal and menopausal women. Flooding is a response to changing hormonal levels. Excessive bleeding may, however, be linked to other medical conditions such as fibroids so once again it is wise to consult your doctor if a period lasts more than twice as long as it ever did or if there is a persistent low back/pelvic pain.

If underlying medical issues have been ruled out you need to understand that your cycle will change as you age. Many of us think that our bodies will stay the same forever, but it is perfectly normal for periods to change in women over the age of thirty. So, although irregular periods in your 30s and 40s can’t always be controlled, following the diet and lifestyle recommendations below will encourage regularity and ensure you aren’t making things worse for yourself than they need to be.

Pay attention to the signs and plan ahead

Your body often gives you signals when a period is due. You may feel breast tenderness or bloating so learn to listen to your body. It also helps to plan ahead by having pads or tampons stored in your bag, car or office in case of emergencies.

Eat a hormone balancing diet

A healthy diet rich in whole grains, fruits, vegetables, legumes, nuts, seeds and oily fish will give your body good amounts of the nutrients it needs to balance your hormones and encourage regularity. Most important of all a healthy diet will ensure that your blood sugar levels are balanced. Blood sugar imbalances often trigger hormonal imbalances, which in turn trigger irregular periods.

Take a multivitamin and mineral

As much of the food we eat today has had the vitamins and minerals processed away, a good quality daily multivitamin and mineral that includes B vitamins, zinc, vitamin C, beta carotene, selenium, calcium, magnesium, chromium and vitamin E will be a good insurance policy to make sure your body isn’t deficient in the essential vitamins and minerals it needs for a healthy menstrual cycle.

Get your Omega 3s

Make sure you eat plenty of nuts, seeds and oily fish to ensure you are getting enough omega 3 essential fatty acids. Omega 3 fats are important for hormone balance and menstrual cycle regularity. Aim for a fish oil containing 770mg EPA and 510mg DHA.

Maintain a healthy body weight

Managing your weight is important as studies have shown that women who are underweight or overweight tend to have irregular cycles. When you lose too much weight your reproductive cycle often shuts down. Experts believe this is simply nature’s way of stopping you getting pregnant when your body doesn’t have the fat reserves to support a pregnancy and breastfeeding. And the same is true for if you gain too much weight. Excess body fat increases oestrogen production and this can trigger irregular periods.

Watch your stress levels

Stress is a well-known inhibitor of periods. Many women find that they skip a period when they move house, travel or change job. If your life is stressful make sure you take time out every day to relax and unwind or simply daydream.

Exercise, but don’t over do it.

Regular, moderate exercise for at least 30 minutes a day can help balance your hormones and encourage regularity. The key word here though is moderate as exercising too long or too hard can make periods stop or become irregular.

Important nutrients

Foods rich in phytoestrogens, such as legumes and flaxseeds can help ease heavy bleeding because they can help to balance your hormones and keep oestrogen under control and prevent excessive build-up of the lining of the womb. Foods rich in vitamin A, B, C and zinc, such as wholegrains, fruits, vegetables, nuts and seeds, are also important for heavy bleeding but it is especially important to make sure you are getting enough iron. Ask your doctor to confirm whether or not you are anaemic. Omega 3 essential fatty acids can also be an important way to control heavy bleeding so include an omega 3 supplement if you do not eat much oily fish.

If you would like to explore whether a consultation with an expert nutritionist at the Glenville Nutrition Clinic could help you, please contact us on 01892 515 905 or send us an email at reception@glenvillenutrition.com

How To Eat Healthily On A Budget

As the cost of living crisis is affecting everyone it is important to know how to still eat healthily on a budget. The key to planning and creating healthy meals on a limited budget is good forward planning. The following tips will help you see that healthy eating doesn’t have to be expensive. Here’s how to eat healthily on a budget:

1) Always do a shopping list: It’s dangerous to go food shopping without a shopping list in hand. Shopping without a sense of what you need – and don’t need – opens you up to all manner of temptation, and most of those tempting foods are not nutritious. In addition, picking up all those extra items can easily blow your food budget and leave you without the funds to plan those healthy, nutritious meals. A good trick is to keep a note pad near the kitchen table or fridge. Having the notepad within easy reach makes it easy to keep track of the foods you need to stock up on.

2) Never shop when you’re hungry: The old advice to never shop when you are hungry is definitely true. Shopping when you’re hungry is a sure way to give into temptation, bust the food budget, and stock up on all the wrong foods.

3) Replace meat with pulses: Eating less meat and more beans and lentils is a good way to save money on your food budget, while still getting the protein you and your family need and cutting down on the saturated fat you and your family don’t need. Try experimenting with some vegetarian recipes for interesting ways to use these non-meat alternatives.

4) Stock up on staples: One trick is to keep the fridge and the pantry well stocked with staple foods. Essential staple foods, such as brown rice, and pasta, are frequently put on sale at major groceries. Stocking up on these essentials when prices are low is a great way to stretch any food budget. Keeping a good supply of staples on hand will avoid unnecessary trips to the shops and also avoid the need to buy such products when they are not on sale.

5) Stock up on fruits and veggies: Fruit and vegetables (excluding exotic/imported ones) are surprisingly cheap. An average banana costs 50p (less than most bars of chocolate/crisps from the vending machine) and provides more in the way of nourishment for fewer calories. Choose fresh fruit and vegetables that are in season, not only are they cheaper they will also be most flavoursome and at their best; but don’t limit yourself to that as you don’t want to end up eating a restricted diet. Farmer’s markets also tend to be cheaper than supermarkets.

6) Cruise the frozen food aisle: When it comes to fruit and vegetables one way to get your five a day and to save the pennies is to buy frozen versions. In fact, in some cases, buying frozen fruits and vegetables may be a more nutritionally sound option as foods such as peas, sweetcorn and broccoli are typically frozen within a few hours of picking, which preserves the vitamin C and B vitamins – so they may have even more than fresh versions.

7) Not everything that is canned is bad for you: That’s right! Not all canned foods are bad. As long as you make sure there is no added sugar, additives and preservatives. Tomatoes may also have a higher nutritional value when canned as the canning process, which heats contents to a higher temperature, makes certain nutrients (such as heart-protecting lycopene – red pigment in tomatoes) easier for your body to absorb. You can also get beans like organic kidney beans in cans.

8) Don’t forget to treat yourself: Even if you are counting the pennies you still need to treat yourself once in a while. Food is an easy way to comfort yourself, but you don’t need to go for unhealthy options like a bar of chocolate or packet of crisps. Grill a banana and pour some real maple syrup over it or bake an eating apple stuffed with raisins and walnuts. And instead of expensive coffees from coffee chains treat yourself to the flavonoid nutrients in tea, which protect your heart and also help you feel relaxed and comforted.

Your Summer Fertility Plan

If you’re wanting to start a family in the next few months you’re not alone. Fertility experts say the period between May and July is a boom time for people trying to get pregnant as sunshine boosts mood and libido.

However, with infertility rates rising and many women leaving it later to try for a baby, starting a family isn’t always easy. It may seem as if getting pregnant is easy and natural, but over 25 percent of couples in the UK have problems getting pregnant. That’s one in four!

The good news, however, is that there is a lot you can do to increase your chances either for natural conception or with IVF. Many simple lifestyle changes for both men and women (the quality as well as the quantity of your partner’s sperm matters just as much when it comes to getting pregnant) can not only improve your chances of conception but also staying pregnant.

The first step is to get your body ready and to make sure your partner’s body is ready too. Remember it takes two to make a healthy baby!

For him:

Chill out: Stress has a damaging effect on sperm count. Stress raises the level of the hormone cortisol in the body which is thought to reduce sperm reduction. Exercise is also good for easing stress and one study showed that exercising for 40 minutes a day lowered cortisol levels.

Wear boxers: Men should avoid hot baths and saunas and stick to cool showers to increase their sperm count. This is because sperm need cool conditions to thrive, which is why tight underwear and trousers are not advised as it causes too much heat to build up in the testes. Encourage him to wear boxers instead.

Quit smoking: If your partner smokes this increases his risk of fertility problems. The toxins from cigarette smoke can make sperm sluggish and increase the number of abnormal sperm. The damaging effect of smoking increases with the number of cigarettes smoked every day. Although some men are able to simply quit many others find it extremely hard, so encourage your partner to visit his doctor for support and to discuss the best way for him to stop.

Laptops: There is evidence to suggest that using computers on their laps may increase their risk of fertility problems. Encourage your partner to use a use a desk instead of their knees when using a laptop.

Slow down with the beer: Study after study has shown that alcohol consumption can increase abnormal sperm count and produce a lower proportion of healthy sperm. This is because alcohol inhibits the body’s absorption of fertility-boosting nutrients like zinc. If you are struggling to conceive encourage your partner to slow down on his alcohol consumption.

Eat healthily: It goes without saying that a fertility-boosting diet for men is a diet that is rich in natural, fresh foods, such as fruits, vegetables, grains, legumes, nuts, seeds and oily fish and low in processed foods, such as ready meals, sugary snacks, cakes, pastries and crisps.

Take a fertility supplement: It is important for the man to take a good multivitamin and mineral designed for male fertility that contains important nutrients such as zinc, selenium, carnitine, arginine etc as these are known to help fertility for men.

For you:

As soon as you start trying for a baby be sure to take a good multivitamin and mineral supplement that has been designed for female fertility contain folic acid in the active methylfolate form to reduce the risk of your baby having spina bifida. With the exception of wearing boxer shorts, all the fertility boosting tips above also apply to you because smoking, stress, alcohol and poor diet can all damage your fertility. But you can further boost your chances by focusing on the following:

Avoid coffee: Caffeine can have a damaging effect on your fertility, so it makes sense to cut it out altogether when you’re trying for a baby. Drinking more than 300mg a day (two to three cups) has been linked to an increased risk of miscarriage and stillbirth.

Do a protein check: Protein helps to keep your blood sugar levels stable and gives your body the even supply of nutrients it needs to support a healthy reproductive system. Good sources include oily fish, soya, nuts, seeds, legumes, eggs, pulses and beans.

Watch your weight: Being overweight can damage your chances of getting pregnant, so if you need to lose some weight before trying for a baby focus on exercising more and eating a healthy diet. And if your partner is overweight encourage him to lose weight too, as studies show that men who are overweight are more likely to have fertility problems than men who are not overweight. Avoid extreme diets – they can play havoc with your hormones and alter your monthly cycle. Being underweight can harm your chances of conceiving just as much as being overweight, so you need to make sure you are eating enough.

Cut down on the wine: One study of women above the age of 30 found that those who drank seven or more alcoholic drinks a week were twice as likely not to conceive, so it’s really worth cutting out alcohol altogether while you try for a baby.

For both of you:

Have more sex: It may sound obvious but the chance of conception per cycle increase from about 15 per cent for couples having sex once a week to about 50 per cent for couples having sex three to four times a week. Also, sperm quality deteriorates if it is retained for more than three days so frequent ejaculation through the cycle ensures the sperm is fresh and healthy at key fertile times in your cycle (see below). But it’s better to have sex every other night, rather than every night, to help build up good quality sperm.

Window of opportunity: Your egg only survives for 24 hours and sperm live for only four to five days in your vagina, so your window of conception for fertility each month is fairly short. This optimum time is usually between day 10 and day 17 if you have a regular 28 day period cycle. If your periods are irregular you may notice that your temperature is slightly higher when you are fertile and that you produce more vaginal fluid – resembling clear egg white – at this time.

What if nothing happens? If you haven’t conceived after two years of regular unprotected sex and are under the age of 35, and after one year if you are over 35, it’s time for you and your partner to think about having fertility testing. A semen analysis will be check for low sperm count, motile sperm and number of abnormal sperm and also sperm DNA fragmentation which can either conception or increase the risk of a miscarriage, while a blood test can check a woman’s hormone levels to see if she is ovulating.

Conditions such as PCOS (polycystic ovary syndrome) and endometriosis can affect a woman’s fertility. Up to 30% of couples have unexplained infertility and this is when the nutritional and lifestyle recommendations really come into their own, and you can contact the clinic on 01892 515905 and we can organise tests for you.

Menopause Is Not An Illness It Is A Natural Event!

Menopause is not an illness. If you subscribe to the standpoint currently held by the conventional medical profession, you’d be forgiven for thinking it was.

What is menopause?

In conventional terms menopause and its symptoms are viewed as a disorder caused by falling hormone levels. So, by giving menopausal women hormones in the form of hormone replacement therapy (HRT), the deficiency can be corrected and we have a ‘cure’. This argument is supported by the supposed similarity between the menopause and diabetes. When insulin levels are insufficient to maintain normal blood glucose levels, then insulin is supplied from outside and the balance is corrected.

But diabetes is different from the menopause in one important respect: diabetes is not a natural event. It is not expected that everyone will get diabetes; but all women will pass through the menopause. It is a natural stage in our lives and there is a wealth of scientific evidence that there are alternatives to HRT.

Women in many other cultures do not experience the menopause as a crisis demanding medical intervention. Many of them simply do not suffer the physical and emotional symptoms that women in the West are programmed to accept as inevitable. In our society the focus of the menopause is one of loss. Women are programmed to dwell on loss – the loss of periods, the loss of the ability to create life, the loss of hormones, the problems of the ’empty-nest’ syndrome. In other societies, this time in a woman’s life is seen as one of gain, a time of great wisdom. A time when the emphasis shifts away from doing the chores, working in the fields, to the role of lawmaker and counsellor to younger couples, where maturity and experience make a significant and valuable contribution to the family and society.

My approach is to take the menopause as a natural event. HRT is always there as the last resort, and it should only be used as such. Try the natural approaches first, and then assess whether you really do need HRT. The odds are that you won’t.

Dietary changes

A well-balanced diet is essential during the menopause as it enables the body to adjust automatically to the hormone changes. Eating a good amount of fresh fruit and vegetables and also including phytoestrogens in the form of chickpeas, lentils, soya, kidney beans etc. is important. Caffeine in tea and coffee etc. can bring on a hot flush for many women. The same can apply to spicy foods and alcohol.

Phytoestrogens

Why is menopause experienced so differently around the world? Up to 85% of Western women will experience hot flushes compared to only 14% in some Asian countries. As a result, scientists have been studying the benefits of phytoestrogens which occur naturally in certain foods such as soya, chickpeas, lentils. etc.

Almost all fruit, vegetables and grains contain phytoestrogens in varying strengths but it is the isoflavones (one of the classes of phytoestrogens) that are the most beneficial kind. They are found in legumes such as soya, lentils, chickpeas etc.

Also pay attention to these points in your diet:

Stabilise blood sugar levels by reducing the amount of sugar and refined foods in the diet and eating little which helps to stop the mood swings etc
Reduce or eliminate caffeinated drinks such as tea and coffee which contribute to the blood sugar problem
Ensure a good intake of essential fatty acids from oily fish, nuts and seeds which help lubricate the joints, skin and vagina
Avoid soft fizzy drinks which contain high levels of phosphorus and increase the risk of osteoporosis by increasing calcium loss
Include a good intake of phytoestrogens in the diet from many sources and not just soya

Vitamins and Minerals

As well as eating a healthy diet, supplementation is beneficial during the menopause not only to ensure adequate nutrients for maintaining healthy bones but many can also help with the menopausal symptoms.

A good quality multivitamin and mineral, designed for the menopause, should form the foundation of the supplement programme. This multi should contain good levels of antioxidants and also calcium, magnesium, vitamin D and boron. (The one I use in the clinic is called MenoSupport FROM www.naturalhealthpractice.com.) And then particular emphasis should be put on the following nutrients:

Vitamin E

This is an important vitamin to consider at the menopause. Research has shown its effect on reducing hot flushes and night sweats. Vitamin E is also helpful for vaginal dryness.

Vitamin C

Not only is Vitamin C important for preventing illness but it also has specific benefits at the menopause. It can help with hot flushes and also helps to build up collagen which gives skin its elasticity and it is therefore helpful in the prevention and treatment of vaginal dryness. It can also help retain the elasticity in the urinary tract and so prevent leakage or stress incontinence, which is common at the menopause. Collagen is also important for your bones.

B Vitamins

These are called the ‘stress’ vitamins because they are enormously beneficial when you are under a great deal of pressure. Symptoms of B-vitamin deficiency include anxiety, tension, irritability, lack of energy and poor concentration which are often symptoms associated with the menopause.

Omega 3 fatty acids

Signs of an Omega 3 deficiency are dry skin, lifeless hair, cracked nails, fatigue, depression, dry eyes, lack of motivation, aching joint, difficulty in losing weight, forgetfulness, breast pain – all symptoms that could be ‘blamed’ on the menopause. They need to be supplemented around the menopause because they can help with many of the symptoms. Furthermore, because they help to ‘lubricate’ the body in general, they can help with vaginal dryness.

Herbs

There are a number of herbs that have traditionally been used at the menopause.

Black cohosh

From all the published research, the herb that has the most dramatic effect on hot flushes and night sweats is black cohosh. It was originally used by Native North Americans and is very effective in helping with hormonal imbalances. It has a generally calming effect on the nervous system and as well as the hot flushes and night sweats and can be helpful with other symptoms include anxiety, tension and depression.

Other useful herbs at the menopause include agnus castus, dong quai, sage and milk thistle. It is better to get organic herbs where possible. (I use a combination called Black Cohosh Support in the clinic see www.naturalhealthpractice.com.)

Women can now live 30 to 50 years past the menopause stage and you want to live those years in good health and free from symptoms. By eating well, taking appropriate supplements and exercising, your health will improve, which enhances the quality of your life. Good nutrition together with the right supplements, enables the body to adjust to the changes at the menopause automatically and keeps the skin and hair soft, minimises aching joints and stiffness, slows the ageing process, controls weight naturally without dieting, maintains libido and helps to prevent osteoporosis, heart disease and cancer.

Contact the Glenville Nutrition Clinic team to arrange a consultation with one of the Nutritionists.

Using Foods To Help The Transition Of The Menopause

Menopause is a natural event in a woman’s life and you can use foods that Nature provides us in order to help you go through this transition easily and comfortably, controlling many of the symptoms of the menopause including hot flushes, night sweats, dry hair and skin, tiredness, memory loss, mood swings, aching joints and also weight gain.

We are aiming to include foods (like phytoestrogens) in your diet that help to balance your hormones as you go through this change, to include essential fatty acids (that we get from nuts, seeds, oily fish and eggs) in order to keep your body, skin, hair, joints lubricated and soft and antioxidants which not only slow down the ageing process but also can help to protect you against cancer and heart disease. All the recipes are balanced to keep your blood sugar level which not only helps with increasing energy but also reduces mood swings, anxiety, tension and irritability, symptoms which can increase around the menopause. And having stable blood sugar not only reduces your risk of problems like Type 2 diabetes but will also help you lose weight which may start to creep on at this time in your life especially around the middle of your body. None of the recipes even the desserts contain added refined sugar so that you have a sweet treat without worrying about your waistline.

Phytoestrogens are naturally occurring substances in foods that help to balance your hormones. These are found in legumes such as soya, lentils and chickpeas and also in some seeds like flaxseeds (linseeds) and can help to reduce hot flushes and night sweats by up to 50%. Essential fats are also included in these recipes, because not all fat is bad. Essential fats ‘oil’ your body by lubricating your joints, skin and vagina as well as keeping your brain functioning well and they help you maintain a good metabolism.

There can be a tendency to gain weight at the menopause, especially around the middle, because this is your body’s protective mechanism to increase the amount of oestrogen circulating in your blood stream by producing it from your fat cells. Essential fatty acids can increase your metabolic rate which means that you will burn up more fat and store less fat as you go through the menopause. Some weight problems can simply be due to water retention and Omega 3 oils can help your body produce a hormone-like regulating substance which enables your kidneys eliminate excess water. These same substances can help keep your blood pressure normal and decrease inflammation in your joints.

Free radicals are produced through our normal process of living as well as from pollution and too much exposure to the sun. It is these free radicals that have been linked to premature ageing, cancer, heart disease as well as those brown patches (‘liver’ spots) that can form on the skin. Fortunately Nature provides us with protection against these free radicals in the form of antioxidants. In order to get a good supply of antioxidants you need to eat a wide variety of fruit and vegetables which are included in these recipes.

So these delicious recipes will not only help you through the menopause comfortably but also help you lose weight.

Breakfast

Homemade Luxury Muesli – this recipe is packed with many nutrients and has a good balance of protein (nuts and seeds) and unrefined carbohydrates giving it a low GI, keeping your blood sugar balanced and helping with weight loss. It has good levels of phytoestrogens for hormone balance as well as natural fibre which helps with blood sugar balance and lowering cholesterol. The nuts and seeds supply essential fatty acids and the apricots are rich in the antioxidant beta-carotene and the oranges, apples and pears provide you with good amounts of vitamin C which helps in the manufacture of collagen to keep your skin and bones healthy.

Posh Porridge – oats are excellent at helping to control cholesterol but also have a low GI. Cinnamon is also included which is good for balancing blood sugar and helping with weight loss. The dried fruit is an excellent source of antioxidants and the soya milk provides good levels of phytoestrogens.

Eggs Florentine – Eggs are actually very good for you, they are a first class protein so help with weight loss and also the yolk contains good levels of Omega 3 fatty acids which are important for your metabolism, skin, hair and joint health. Eggs are also low in saturated fats. The eggs yolk also contains lecithin which helps lower the risk of heart disease by preventing plaque from accumulating in the arteries. Phytoestrogens are in good supply from soya.

Lunch

Tofu Vegetable Quiche – this quiche is an unusual way to serve tofu (a phytoestrogen) and makes an interesting change. It is full of healthy ingredients, including not only the tofu but also tahini and broccoli. Made from sesame seeds the tahini is a good source of calcium which is important for your bone health. The balance of protein from the tofu, and tahini with the wholemeal tart gives a low GI lunch which is important for weight loss.

Herring with Oatmeal – Herrings are an oily fish so are rich in Omega 3 fats which are important for boosting metabolism and also have an anti-inflammatory effect in your body. The oatmeal also has a phytoestrogenic effect to help with the menopausal symptoms but also contains good levels of fibre which not only help with your weight but also help to control cholesterol.

Lentil and Fruit Pilaf – lentils are a wonderful source of phytoestrogens and this combination of the protein from the lentils and brown basmati rice gives a good low GI lunch for weight loss. It also includes cinnamon for blood sugar control and also almonds which have been linked to helping blood sugar and also give a good amount of protein and also essential fats. The dried fruit gives good levels of antioxidants.

Dinner

Storecupboard mixed bean and tomato casserole – this dish is brilliant when time is short of an evening. This is a very warming and nourishing dish and there are plenty of phytoestrogens from the beans and the miso broth. The seaweed flakes provide vital trace minerals like iodine and selenium which are important for thyroid function and a healthy metabolism to help with weight loss. The tomatoes provide excellent amounts of the antioxidant lycopene which is good for both heart and eye health.

Roasted nut-coated cod with a lemon vinaigrette dressing – both the miso broth and parsley produce good levels of phytoestrogens to help with the menopausal symptoms. The nuts together with the flaxseed (linseed) oil provide good levels of essential fatty acids for your metabolism, skin, hair and joint health and also help to slow down the ageing process.

Banana cream pie – this seems like a wicked pie but does not have the usual cream or refined sugar. The filling is set with agar which is a seaweed which contains trace minerals like iodine and selenium which are good for your metabolism. There is no added refined sugar in this dessert just maple syrup which does not have the same negative effect on your blood sugar or weight that refined sugar does. So you can have a lovely dessert without the guilt!

For more nutritional advise on how to manage menopause, contact the Glenville Nutrition Clinic for more information.

What is menopause?

Vitamins and Minerals

Recent Tweets