Hey there hormone sister! If you been following me for a while you’ve probably noticed that my content has changed. I like to think I’m blogging for you but in part it’s also for me. If you are heading into your 50’s then you’ve probably noticed some significant hormonal changes that effect how your body looks and feels; your weight, hair, skin, and other subtle or not so subtle changes. Since I turned the big 5-0 I’ve realized that both my body and the way I think about it has changed. At my annual physical this week I glanced at my chart – on the list of “activities patient enjoys” was “loves to work out.” I was like – omg I’ve not been to the gym in 6 months. Where did all my motivation, passion and determination go? I always took pride in my affection for the gym. Now it seemed like a chore. Some part of me realized that I am no longer motivated by ego – that need to look perfect in order to be lovable. That part is definitely good – but what now? After all, I’m 51 and f***k that business. I comforted myself in knowing that for the first time in 50 years I’m cooking for myself. In my 30’s and 40’s I worked out 4-7 days a week and was either restricting my food intake or eating chips for dinner. I used over training, food restriction and mindless eating as a mood regulator. There was no balance. After some inner work – read a LOT of therapy I am more at peace with myself then ever. So what will motivate me now? After some self reflection I realized that turning 50 meant taking a minute to figure out what will work for me NOW. I urge you to do the same.
This is what I’ve learned in the past 6 months on my journey through peri-menopause:
- Bulk cooking saves you hours in the kitchen and prevents you from eating chips for dinner
- Ignoring exercise will bite you in the ass – but you don’t have to kill yourself at the gym to make it count
- You need a minute to figure out what works for you in peri-menopause – being gentle with yourself is step one
- Easy does it recipes that taste good are key – you don’t have to restrict entire food groups to be successful at weight loss
- A great dane named Capone can teach you about yourself – in my case it was “hey girl you’re out of shape stop ignoring your fitness”
- Glancing at your medical chart can bring some painful aha moments – just don’t ignore the sign from the universe
- Going to bed after 11 pm is like parting till 3 am on a school night – except without all the “I can’t believe I did that” stories
If you want to start caring for your body I’d suggest you start with your relationship with food. I’d start with making a couple bulk meals that actually taste good. I’d like to give you two recipes that won’t take you long to prep but will provide you with healthy hormonally balanced make ahead meals. You can prepare both recipes at once, or just one. Challenge yourself to do at least one meal. As they say in the recovery world quote “nothing changes if nothing changes”.
Two Recipes to get you Started:
Chicken and Broccoli Fettuccine Alfredo
- 230 g whole wheat fettuccine pasta - I used gluten free
- 2 large chicken breasts
- 1 tablespoon olive oil
- 6 garlic cloves finely minced
- ⅛ teaspoon nutmeg
- 1 ½ cups chicken stock
- 1 cup 1% milk
- 2 tablespoons flour
- ½ cup parmesan cheese
- ½ teaspoon salt
- ¼ teaspoon black pepper
- 1 360 g bag frozen “steam in bag” broccoli
Cook pasta according to package directions and then set aside.
Cook 2 large breast chicken - I baked at 400 degrees for 30 min and set aside.
In a large skillet or sauté pan heat the olive oil over medium high. Add the garlic and nutmeg and cook until for 1-2 minutes. To avoid bitter garlic please don't over cook.
Pour in the chicken stock and milk then whisk in the flour. Whisk until the flour is completely dissolved.
Let the sauce cook, over medium, until it bubbles and starts to thicken. This can take about 7-10 minutes. Keep an eye on the sauce and whisk occasionally as it cooks.
Whisk in the parmesan cheese, salt, and pepper. Cook for another 3-5 minutes. The sauce will continue to thicken as it sits.
Cook the broccoli according to the package directions. Place the cooked broccoli in with the sauce and stir until it is completely coated with sauce.
Serve hot over the fettuccine noodles.
This made 5 perfect servings for me.
Nutrition information: Serving size: ½ cup pasta, 1 cup sauce and 2 oz chicken. Calories: 304 Fat: 9.1 Carbohydrates 35: 6 Fibre: 5 Protein: 27
Adapted from Organize Yourself Skinny
Easy Crockpot Meatloaf
prep time - 8 mins cook time - 8 hours - total time - 8 hours 8 mins
Source: Stephanie Ertel Recipe type: Crockpot Serves: 4-6
- 2 eggs beaten
- 1⁄2 cup milk
- 2⁄3 cup bread crumbs
- 1⁄2 chopped onion
- 1 tsp salt
- 1⁄4 tsp pepper
- 1⁄2 tsp sage
- 1.5 lbs lean ground beef
- ketchup or BBQ sauce
Label freezer bags with cooking directions and date.
Mix together place into freezer safe bags.
Place in freezer.
On Cooking day, put frozen meatloaf in crockpot, cover with ketchup or BBQ sauce (use as little or as much as you want).
Cook on low for 8-10 hours (Our frozen meatloaf was ready in 8 hours)
Half way through cooking you can add chopped up russet potato, a few large carrots chopped in half so that you have veggies with your dinner.
I know you will love these two recipes. I would suggest with the meatloaf that you portion out 120 gram servings with the vegetables. You want to be able to grab and go when you are starving. I personally love both of these recipes when I’m too tired to make lunches or dinners.
Let me know how you do in my hormone hangout group but you can join I clicking here.
Sending you some warm encouragement and as always trying to find new ways to help serve my community of amazing women.
P.S. Here are two pics of Capone – the great dane that taught me I had to start moving my body again. Don’t you just love him?
Enjoy your week!
Love Kelly aka Nutrigal