Food freedom this Christmas.
Why we need to let go of labels, habits for surviving the holidays and a recipe for festive chocolate cups.
How is it nearly Christmas already? At the beginning of a new year, I always feel slightly overwhelmed thinking about the vast unknown that the coming year will bring. And then, just like that, nearly 12 months have passed by. Starting a regular newsletter definitely wasn’t on my radar back in January, but now with the third edition of Midlife Bites, I’m so pleased to have the opportunity to share my knowledge and experience with you — and provide you with the motivation to make positive food and lifestyle choices to support you through perimenopause.
The Christmas season usually hits with a packed diary of celebrations and social gatherings, and often signals a time when healthy eating and lifestyle habits get sidelined until the new year (when unrealistic resolutions are made and quickly broken). But why does it have to be this way? In reality, this all or nothing approach is rarely a good idea and takes its toll both physically and mentally. In this edition of Midlife Bites, I discuss what happens when we let go of the idea of ‘good’ and ‘bad’ food labels, something that I’m sure we’ve all been living with since childhood. I also give you three healthy habits to help keep your blood sugar balanced throughout the festive season. As a massive chocolate fan, and a firm believer of everything in moderation, the recipe this month is for some super-simple festive-spiced chocolate cups.
For paid subscribers, I look into recent research examining whether there’s a link between long-term combined hormonal contraceptives usage and the risk of type 2 diabetes in perimenopausal women. I also share my favourite non-alcoholic drinks to enjoy this Christmas, because (dare I say it!) avoiding alcohol is one of the most helpful dietary changes you can make during perimenopause. I’m also so excited to share that in the January edition, paid subscribers can look forward to receiving my 7 Days of Breakfasts for Balanced Blood Sugar recipe booklet — so do consider becoming a paid subscriber, if you’re not already, to get your hands on this extra collection of tips and recipes.
Finally, you may have heard that draft national guidelines for menopause were recently released to women in the UK by the National Institute for Health and Care Excellence (NICE). There’s been a lot of media hype since its release, claiming that Cognitive Behavioural Therapy (CBT) is suggested as an alternative to HRT, but the draft guidelines suggest that CBT is offered as a specific treatment for low mood or anxiety as a result of menopause. Although CBT has many benefits, unfortunately it won’t support hormone fluctuations and can’t help prevent long-term menopause conditions such as osteoporosis and heart disease. Sadly, the guidelines fail to provide information about the benefits of a holistic approach that includes hormone replacement, plus good nutrition, sleep, stress management and therapy. Have you read the guidelines? I’d love to hear your thoughts so please do get in touch (just hit reply or leave a comment).
We need to talk about protein.
The average slice of sourdough has about 4g of protein but a slice of this nutritious High Protein Lentil Bread has 15g per slice, plus a whole host of beneficial ingredients. Top with a couple of tablespoons of cottage cheese, avocado mashed with white beans or a tin of mackerel in olive oil and a sprinkle of rocket and you have around 30g of protein in a simple breakfast, lunch or snack.
Letting go of ‘good’ and ‘bad’ food labels
For some of us, we grew up being told that certain foods were either ‘good’ or ‘bad’ for us and modern diet culture does little to dispel the belief that to eat healthily, we need to be labelling foods in this way. But with this belief, we’re almost certainly setting ourselves up to fail. If you’ve ever tried to give up a particular food that you like, you’ll know that depriving yourself of it often makes you crave it more. With strength of willpower, you may be able to keep this up for a short time, but long-term it’s unlikely to be sustainable. Restricting certain foods may also increase the likelihood of bingeing on them when you do allow yourself to have them. When you eat this food that you’ve been trying so hard to avoid, you may feel as though you’ve failed. This can lead to stress about eating, adding to the load of our already stressful lives. This sense of failure can also mean that we give up on other healthy habits and leads to thoughts that we’ll “start tomorrow/in the new year”, which kicks off a vicious cycle of restriction and feelings of failure.
It’s true that we need more of certain food groups than others and that there are some foods that form a non-essential part of our diets and may be enjoyed on occasion, but labelling these as ‘bad’ is unhelpful. Letting go of restriction and labels and instead considering everything in moderation and focusing on an abundance mindset, will allow you to find satisfaction in foods that will nourish your mind, body and soul.
When it comes to Christmas, instead of giving up on healthy habits so that you can go all out for the party season, why not consider what you can add in to support your health this festive season? After all, Christmas is a time of celebration to be enjoyed with friends and family, not a time to be feeling guilty and stressing about ‘resetting’ in January because you’ve been enjoying the mince pies and stollen bites. Yes, these foods aren’t going to benefit your health if they’re a regular part of your diet, but for Christmas, they play a part in the pleasure and social aspects of eating. It’s the small changes over time that make big differences, so giving yourself the freedom and flexibility to enjoy all foods is likely to lead to a healthy balance and longer term success.
So this Christmas, let go of those labels we’ve grown so used to using, instead start the day with a protein-rich breakfast to keep you going through to lunch; load your plate with veggies and good quality protein; enjoy your food mindfully; hydrate; go for long walks in the countryside; get some sleep; and surround yourself with those you love.
Supporting blood sugar this Christmas
As you navigate through office parties, festivities with friends and frantic family gatherings, the pressures of the holiday season can easily cause us to burn out (both physically and mentally) by the new year. Indulging on sugary food and alcohol, along with disrupted sleep and stress can all affect blood sugar levels, leading to irritability, fatigue and unwanted weight gain. The good news is that by adopting some simple habits to keep our blood sugar levels in balance, we will be able to better cope with everything that Christmas brings.
Avoid stimulants before breakfast. If you’re going to have coffee, stick to just one, have it with or after food and enjoy it before midday.
Try to start each meal with a couple of bites of vegetables; make sure every meal includes, protein, fibre and healthy fats.
Go for a walk after meals: research has shown that just 10 minutes of exercise after a meal was linked to a 22% reduction in blood sugar levels.
Ask yourself: What beliefs are you not being mindful of that might help you to change?
Festive Chocolate Cups
Makes: about 16 cups | Time: 20 minutes (+ chilling)
Often, just pimping up the simplest of ingredients can result in something even more delicious — a flavoursome dressing for a salad; a topping of nuts, seeds and berries for porridge; a sprinkle of chilli flakes, soft-boiled egg and smashed avo on a slice of toasted sourdough; or crunchy nuts, spices and tart cherries teamed with bitter dark chocolate. These chocolate cups are so simple to make, combine all the flavours of Christmas and have some great health benefits to boot. Give as homemade gifts, or keep them to enjoy yourself in a moment of calm.
Why love the ingredients?
Dark chocolate contains flavanoids, plant compounds that have been shown to help reduce blood pressure, protect against heart disease (a risk factor for menopause) and improve cognitive performance. It’s also an excellent source of magnesium — an essential mineral required for over 300 enzyme reactions in the body. Magnesium may help you to sleep as it regulates levels of the hormone melatonin, which plays a crucial role in the sleep-wake cycle, as well as supporting serotonin (the ‘happy hormone’) production, blood sugar regulation, energy levels and exercise recovery.
Sour cherries have high concentrations of plant compounds including anthocyanins, which are a group of antioxidants found in red, purple, and blue fruit and veg. Research has shown that anthocyanins may have anti-inflammatory effects and are linked to reduced risk of heart disease and neurological disorders. Sour (or tart) cherries are a natural source of melatonin and research has found that sour cherry consumption may improve sleep quality and duration. They also appear to help lower cholesterol levels and promote healthy blood glucose regulation.
Tahini has a permanent place in my kitchen as it’s so versatile. Made from ground sesame seeds, it’s a great source of healthy fats, fibre and protein, as well as containing a host of important vitamins and minerals, such as: phosphorous and manganese, which play vital roles in bone health; iron for energy production, transporting oxygen in the blood and cognitive function; calcium for skeletal health and the healthy function of nerves, muscles and blood vessels; B vitamins, which are crucial for energy, stress management and many cognitive processes. Sesame also contains sesamin and sesamolin, two powerful antioxidants that protect cells from damage and may prevent heart disease due to their cholesterol-lowering effects.
INGREDIENTS
200g 70% cocoa dark chocolate
1 tablespoon coconut oil
1 orange, zested
1 teaspoon ground ginger
1 teaspoon Ceylon cinnamon
½ teaspoon ground nutmeg
¼ teaspoon ground cloves
25g sour cherries, roughly chopped
5 tablespoons tahini (or any nut butter)
30g pistachios, roughly chopped
METHOD
Half-fill a medium saucepan with water, place over medium heat and bring up to a simmer.
Break the chocolate into a heatproof bowl and add the coconut oil.
Place the bowl on top of the saucepan so that it fits snugly but doesn’t touch the water. Turn the heat down low (don’t let the water get too hot). Leave to melt for about 5 minutes, stirring regularly.
When the chocolate has melted, carefully remove the bowl from the heat and gently whisk in the orange zest, ginger, cinnamon, nutmeg and ground cloves.
Take a silicone mini muffin tray and place on a baking tray. Fill the holes with ½ tablespoon of melted spiced chocolate, followed by a sprinkle of sour cherries and a teaspoon of tahini (or nut butter).
Place in the freezer for 30 minutes, or until the tahini is just set.
Remove from the freezer and top the tahini with ½ tablespoon of chocolate (gently heat the chocolate for a minute or so, if it’s beginning to set) and a sprinkle of pistachios. The chocolate will begin to set as soon as it touches the frozen tahini, so work quickly to add the pistachios.
Return to the freezer for 2 hours. When set, remove from the freezer and pop the chocolate cups out of the silicone tray. Store in an airtight container in the freezer and thaw for a couple of minutes before enjoying.
If you’re interested in working with me on a 1-to-1 basis, why not book a discovery call to find out more about how I can support you through perimenopause. And if you’re on Instagram, come and say hi.
Keep reading with a 7-day free trial
Subscribe to Midlife Bites to keep reading this post and get 7 days of free access to the full post archives.