So you've joined the club, congratulations! You're officially a member of the "I'm going through menopause and I am not happy about it" club.

This is not an exclusive club by any means, almost all women get to join at some point in their life but there are steps we can take to make our experience more enjoyable.

If you're like me then you'd rather eat your way through this than suffer with hot flashes and mood swings (but I digress).

So what do we do?

Also, if you are like me, you might be experiencing some not-so-fun symptoms right now. I'm talking about mood swings, hot flashes, night sweats, weight gain (oh hey there muffin top!), and insomnia.

Sooner or later it will start, maybe not all at once.

There are all sorts of things that will run through your head. One is "Where did my life go?" Another might be "I'm going crazy."

But you are not crazy...

I know it's hard to eat healthy when the world around us is telling us that we should just go buy a pint of ice cream to make ourselves feel better. Well congratulations because today is your lucky day!

The thing about eating ice cream is that it's such a love hate relationship. One minute you ban it from life and the next minute you're up at night satisfying that inner craving. You just can't get enough of your favorite brand. Vowing to buy no more, just this one last time.

When you're in your 50s, married with kids, have a stressful job, tight deadlines and you just want to be able to enjoy your family without feeling exhausted or cranky all the time.

So, how can I eat healthy for menopause?

I'm here to assure you that it's never too late to embark on this transformative journey.

Picture yourself indulging in the art of nourishment, where dedicating time and effort to elevate your dietary habits in the enchanting phase of menopause becomes a rewarding luxury. Imagine the vibrant vitality that awaits you, a metamorphosis that pays dividends in vitality and grace.

Are you ready to embrace this exquisite path and unlock a world of well-being and elegance?

Let the empowering pursuit of self-care be your gateway to a life of abundance and fulfillment. As a woman in your 50s, you feel like the world is against you. You're not as strong as you used to be and it's harder to stay healthy or focused.

We all understand the allure of healthy living, yet the path can seem elusive when fresh vegetables don't tantalize your palate.

Why choose now to embrace a healthier lifestyle?

Picture indulging in gourmet wellness, each vibrant bite a chic step toward a life as sophisticated and empowered as you are.

Seize this journey and let your health radiate your inner elegance! Here are 5 strategies to transform your kitchen experience from mundane to marvelous.

The Color Me Beautiful Gourmet Cooking + Wine Chicshop Indulge in the art of crafting exquisite meals using only whole foods, without compromising on flavor or satisfaction. Let your body express its gratitude while your taste buds dance in delight. 🌟

Limited spots available—sign up now to embark on this culinary journey!

01

Fall in love with the taste of fresh vegetables 

Ah, Fall—the time when our wardrobes transform, pumpkin spice lattes become our cherished companions, and the thrill of football games fills the air. Yet, as the leaves turn, so does the season, whispering that Winter is approaching.

With its chill and shorter, darker days, it softly nudges us to nourish ourselves with wholesome foods once more. Add children to this symphony of change, and the kitchen becomes an arena of culinary creativity.

Convincing little ones to savor their greens might feel like unraveling an intricate Parisian mystery. Their hearts may dance to the tune of pasta, pizza, and burgers, but the truth remains that vegetables are the unsung heroes of a balanced diet. We simply cannot flourish without them!

So, how you weave the magic of fresh vegetables into your daily life?

Begin by embracing the elegance of fresh produce—its flavors as vibrant and invigorating as a stroll down a sunlit Chicago riverwalk.

Consider these enchanting culinary techniques to elevate your vegetable repertoire:

• Begin with simplicity—sauté broccoli or spinach in the golden embrace of olive oil and garlic.
• Roasting in the oven with olive oil unveils their hidden depths, far surpassing mere boiling or steaming.
• Infuse exotic allure with spices like cumin seeds or curry powder.
• A kiss of acid, be it lemon juice or vinegar, added near the end, enlivens the palate.
• A flourish of salt and pepper to awaken the senses.
• Be daring—substitute cauliflower for rice or potatoes, a nod to culinary innovation.
• Introduce shredded carrots into your tomato sauce, painting spaghetti with vibrant hues.
• Let cucumbers or radishes replace lettuce in sandwiches, a refreshing twist on the ordinary.

It's time to shed any lingering apprehensions about vegetables and embrace their infinite possibilities.

While you may often resort to the familiar comforts of boiling or steaming, it's an invitation to explore new, tantalizing recipes that I promise to thrill your taste buds, all while sustaining your health.

Embrace the journey—a lifestyle adorned with the colors and flavors of a plant-based Parisian dream! 

02

Indulge in the Elegance of Leafy Greens: Spinach and Kale

Imagine elevating your dining experience with the vibrant allure of leafy greens.

While their health benefits are undeniable, let’s face it, a monotonous salad can feel as uninspiring as a cloudy Parisian afternoon. But fear not, for we hold the key to transforming your greens into a sumptuous feast.

• Why settle for the ordinary when you can sprinkle the magic of feta cheese and the burst of fruits like apples or oranges into your salad? These additions not only tantalize your taste buds but also elevate your culinary adventure, ensuring each bite is as delightful as the next.

• Salads, the quintessential embodiment of health, should never feel like a chore. They are your canvas; let variety be your muse. Mix textures with different lettuces, and let the melody of flavors dance in your mouth.
• Don't forget the allure of nuts and seeds, adding a sophisticated touch of protein to your ensemble.
• And, of course, dark leafy greens such as kale, spinach, and romaine are your trusted companions on this journey of nourishment.

Are you ready to transform your salads into a luxurious ritual?

Imagine the decadence of bacon bits, the creaminess of avocado, or the crunch of pecans gracing your plate.

Don’t just eat; indulge in a vibrant escape that nourishes both body and soul.

With these tips, your salad becomes an invitation to savor life’s little pleasures, a testament to living your most exquisite and healthful life. Embrace this epicurean delight and let your inner chic shine through every bite.

03

Embrace the Elegance of Magnesium and Calcium-Rich Cuisine

Have you ever found yourself pondering the exquisite nourishment that magnesium and calcium bestow upon your being? Imagine indulging in sumptuous delicacies that enrich both body and soul.

Do you know which epicurean delights brim with these vital minerals?

• Spinach, a verdant jewel, offers a lavish 208mg of magnesium and 534mg of calcium in just a cup of its cooked elegance.
• Sardines, the ocean's pearls, bring you 893mg of magnesium and 710mg of calcium in a mere 3 ounces.
• Almonds, the earth's golden nuts, provide 36mg of magnesium and 41mg of calcium in an ounce's embrace.
• Kale, the emerald leaf, grants 69mg of magnesium and 117mg of calcium per cup.

As a sophisticated woman navigating the golden years, you've perhaps been advised to treasure calcium. Yet, have you considered that magnesium is equally essential in fortifying your graceful frame?

Let whole grains, nuts, and seeds dance with leafy greens in your culinary repertoire. Low magnesium may manifest as mood swings, irritability, or restless nights, yet you have the power to ignite your joie de vivre.

Reflect upon these musings as you curate your personal gourmet journey:

• Are your emotions tender yet profound?
• Do your muscles whisper tales of tension, or do your nights beckon for serenity?

In the embrace of menopause, invite magnesium and calcium-rich foods into your diet's tapestry. Consider indulging in yogurt, leafy greens, almonds, tofu, eggs, beans, sardines, salmon, blackstrap molasses, and figs.

Empower yourself with knowledge; the journey to restorative slumber is often paved with the nourishment you choose. Let the allure of magnesium and calcium elevate your nights.

This curated list may hold delightful surprises! Share your voyage with us in the comments.

04

Don't eat at night or late in the evening  

Eating late in the evening disrupts your circadian rhythms and makes you gain weight because your metabolism slows down while sleeping (do not go over 8 hours without eating).

Imagine taking a stroll in the evening, where the energy of the evening envelops you in its warm embrace. When you indulging in nocturnal dining this can escalate menopausal challenges, yet for a dynamic woman like you, balancing life's demands can sometimes blur the lines of mealtime. Am I right?

Picture this: after a day filled with nurturing your spirited children or perhaps sharing a moonlit moment with your husband, the temptation of a late-night indulgence calls. But fear not, for you are not alone on this journey.

As a sophisticated woman over 50, your metabolism may have slowed its pace, a gentle reminder to cherish your body with elegance. Perhaps your partner, too, has experienced this subtle change in life.

My darling reader, you are not destined for this outcome. Instead, you have an opportunity to create a delightful culinary experience that enriches your evening. As the sun sets, have you considered adopting these refined rituals? It's within your power to transform the night into something special.

• Savor smaller, exquisite meals within two hours of bedtime, allowing your body to rest in harmonious rhythm.
• Infuse your diet with the richness of whole grains and fibers, creating a tapestry of health and vitality.
• Adorn your evening table with vibrant vegetables, each a jewel offering vitamins and minerals.
• As the clock strikes noon, let your caffeine intake wane, ensuring a serene night’s slumber.

So, as you stand at this crossroads, ask yourself: Will you choose a path that elevates your lifestyle, transforming night's quiet into a sanctuary of self-care and rejuvenation? Embrace the journey towards your unique joie de vivre.05

Eat more plant-based foods than normally

While it is easy to think that your choices to eat good food is limited once you are past 40 and entering menopause, there are actually many plant-based foods that you should be eating more of.

One great example is quinoa, which has high amounts of protein and fiber for very few calories. Quinoa contains all nine essential amino acids; this makes it a complete protein source.

The combination of these two things means that it will keep your full for longer periods of time than most other foods!

Additionally, quinoa provides manganese (helps with bone formation), magnesium (a muscle relaxant) and phosphorus (for strong bones). It also contains iron, which helps carry oxygen throughout our bodies so we can stay healthy!"

Admit it, your not eating as healthy as you should be. Sometimes it seems easier to eat a burger and fries than some veggies and salad.

But there are some really great plant based foods that can make your life that much better!

So if you want to try something new don't worry about going vegan if it doesn't sound appealing; many plant based foods can easily be added into any meal plan.

When you find yourself in a place where it feels easier to order fast food, go for the burger and fries. But don't forget that there are plenty of nutrient-rich foods out there too!

With Color Me Beautiful Gourmet Cooking + Wine Chicshop help, we can show you how easy it is to get more plant-based meals into your diet without sacrificing taste or quality. Sign up today for for one of my cooking classes. See what delicious dishes await you on the other side!

If you find yourself feeling stuck or unsure about your next step at 40+, please don't hesitate to reach out for help it's never too late (or early) to start making better choices and living healthier.

A lot of women start dieting because they want to lose weight. But eventually most people end up gaining back more weight than they lost. This happens because diets are usually about cutting calories and depriving yourself, which leads to cravings and bingeing later on.

Our bodies are changing in ways we never expected! We want to look good for our age but it's hard to do when you're exhausted all the time. Plus there is so much conflicting information out there on what foods will help or hurt us.

The Color Me Beautiful Gourmet Food + Wine Cooking Class offers recipes that are easy to follow with ingredients you can find at your local grocery store. Each class includes wine pairing suggestions from our chef & consultant Milan as well as tips on how to incorporate healthy habits into your daily life even if cooking isn't something you normally enjoy doing. Join now before the price increase!