All recipients of this message are welcome to attend our weekly Hot Flash Free Live Broadcasts. If you would like to attend and hear from our expert guest speakers, the information below will direct you to our calls.

Nutritional requirements vary from person to person and change with age. A healthy premenopausal woman should have about 1,000 mgs of calcium per day. A 1994 Consensus Conference at the National Institutes of Health recommended that women after menopause consume 1,500 mgs per day if they are not using hormonal replacement or 1,000 mgs per day in conjunction with hormonal replacement. Foods high in calcium include milk, yogurt, cheese and other dairy products; oysters, sardines and canned salmon with bones; and dark-green leafy vegetables like spinach and broccoli. In calcium tablets, calcium carbonate is most easily absorbed by the body. If you are lactose intolerant, acidophilus milk is more digestible. Vitamin D is also very important for calcium absorption and bone formation. A 1992 study showed that women with postmenopausal osteoporosis who took vitamin D for 3 years significantly reduced the occurrence of new spinal fractures. However, the issue is still controversial. High doses of vitamin D can cause kidney stones, constipation, or abdominal pain, particularly in women with existing kidney problems. Other nutritional guidelines by the National Research Council include:

• Choose foods low in fat, saturated fat, and cholesterol. Fats contain more calories (9 calories per gram) than either carbohydrates or protein (each have only 4 calories per gram). Fat intake should be less than 30 percent of daily calories.

• Eat fruits, vegetables, and whole grain cereal products, especially those high in vitamin C and carotene. These include oranges, grapefruit, carrots, winter squash, tomatoes, broccoli, cauliflower, and green leafy vegetables. These foods are good sources of vitamins and minerals and the major sources of dietary fiber. Fiber helps maintain bowel mobility and may reduce the risk of colon cancer. Young and older people alike are encouraged to consume 20 to 30 grams of fiber per day.

• Eat very little salt-cured and smoked foods such as sausages, smoked fish and ham, bacon, bologna, and hot dogs. High blood pressure, which may become more serious with heavy salt intake, is more of a risk as you age.

• Avoid food and drinks containing processed sugar. Sugar contains empty calories which may substitute for nutritious food and can add excess body weight.

For people who can't eat an adequate diet, supplements may be necessary. A dietician should tailor these to meet your individual nutritional needs. Using supplements without supervision can be risky because large doses of some vitamins may have serious side effects. Vitamins A and D in large doses can be particularly dangerous.

As you age, your body requires less energy because of a decline in physical activity and a loss of lean body mass. Raising your activity level will increase your need for energy and help you avoid gaining weight. Weight gain often occurs in menopausal women, possibly due in part to declining estrogen. In animal studies, scientists found that estrogen is important in regulating weight gain. Animals with their ovaries surgically removed gained weight, even if they were fed the same diet as the animals with intact ovaries. They also found that progesterone counteracts the effect of estrogen. The higher their progesterone levels, the more the animals ate.

Menopause Friendly Foods
By Colette Bouchez

Many of us assume that a good diet is …well, a good diet, no matter what our age. But increasingly doctors recognize that certain stages of life present unique and different nutritional challenges. And menopause is no exception.

From day -to- day symptoms like hot flashes, night sweats, mood swings and fatigue, to long range risks for heart disease, breast and endometrial cancer and osteoporosis - doctors now know that what you eat, especially at mid-life, can play an integral role in your immediate and your long term health.

To help you cope with symptoms today and lay down a foundation for feeling better tomorrow, check out these "Menopause-Friendly" foods - and the ones you should avoid.

Menopause Friendly Foods

1.Hormone Boosters: Cherries, bananas, apples, and citrus fruits can act much like a booster shot for waning hormones. The key lies in their high concentration of "phytoestrogens'- plant hormones that that can take some of the edge off symptoms like hot flashes, night sweats, and insomnia, which ca occur when hormone levels dwindle. Other hormone boosters include whole grains like wheat, barley, brown rice and oats and rye, plus spices like fennel, parsley, red clover, sage and cinnamon.

2. Vitamin E Boosters - Many experts report that foods high in vitamin E - like wheat germ, nuts, and soybean or safflower oil - are true energy boosters, battling of perimenopause. Add them to your diet and you may also experience a new sense of well being, and fewer mid-life symptoms, including intimate dryness and hot flashes.

3.Calcium/Vitamin D Boosters - It's no secret that foods rich in calcium and vitamin D can increase bone strength and improve your overall skeletal health. But now new evidence shows these same foods may also help calm jangled hormonally harassed nerves and even reduce the risk of high blood pressure. Foods to include every day : 1 cup of low fat yogurt, 1 cup of skim milk, I ounce of low fat swiss cheese (naturally low in sodium), or low fat cheddar cheese.

4. Hot Flash Eliminators:

• Fish high in omega 3 oils and vitamin E including mackerel, blue fish, tuna, salmon, butterfish, pompano, haddock - up to 12 ounces weekly.

• Nuts including brazil and walnuts.

• Seeds such as anis, flax or sesame.

• Citrus pulp, and grapes.

• Cayenne pepper (in moderation reduces flashes - excess can bring it on so experiment with small doses first).

• Soy foods including tofu, soy milk, soy flour. * Note~ be very careful about choosing foods that contain soy as they add to the estrogen load on the body thus increasing estrogen dominance.....making symptoms much worse.*

Foods to avoid during menopause:

• Processed meats/high sodium foods (hidden sources include baking soda, baking powder, canned and cured foods, canned soups, frozen dinners, frozen fish, packaged turkey or chicken roll).

• Excess Caffeine - because it may increase your risk of hot flashes and leech calcium from your bones.

• Excess Sugar - because it can stimulate cravings, increase appetite, and suppress the body's ability to utilize calcium and phosphorus needed to build bone.

• Fats and cholesterol: As estrogen levels plummet, cholesterol can s rise. Reducing fatty food intake can compensate for the control you lose when hormone levels plummet.

• Alcohol - A little is good, a lot can increase menopause symptoms so limit intake to one glass of wine a day or less - and much less if you are at risk for breast cancer.

*****Healthy Recipe of the Month*******
Submitted by Women's Health Advocate: Rose Stading

Gluten-Free Shepherd's Meatloaf

1 lb lean chuck beef
2 T diced onion
1 t salt
1 cooked potato (medium), mashed
1 egg
1/2 t garlic powder
1/2 lb fresh mushrooms (sliced) or 1 can, drained

Directions

In an 8-inch loaf pan, mix meat, onion, salt, potato, garlic powder and egg, thoroughly and form loaf. Firmly press mushroom slices over entire surface of loaf. Bake at 350 degrees for about 1 hour. Slice and serve.

Gluten-Free Fried Green Tomatoes

• 2 medium-sized green tomatoes sliced 1/4 inch thick

• 1/4 c Gluten-Free cornmeal

• 1/4 c Parmesan cheese, grated

• 3/4 t garlic salt

• 2 T Gluten-Free baking mix

• 1/8 t pepper

• 1/2 t oregano, crushed leaves

• 1/4 c corn oil

• 1 egg, beaten

Directions

Sprinkle tomato slices with salt and allow to drain on paper towels for 30 to 60 minutes. Meanwhile, combine cornmeal, cheese, baking mix, garlic salt, oregano and pepper on a shallow plate. Dip each tomato slice in the beaten egg, then in cornmeal mixture. In a medium skillet, heat oil on medium high. Fry tomato slices for two minutes per side or until golden brown. Drain on a paper towel-covered wire rack. Serve while hot.

Gluten-Free Deviled Eggs

• 6 eggs, hard-cooked

• salt and pepper to taste

• 1/4 c Gluten-Free mayonnaise

• 1/4 t dill weed, dried

• 1/2 t dry mustard

• pimento strips - garnish

Directions

Halve 6 hard-cooked eggs lengthwise, remove yolks. Mash yolks; mix with mayonnaise and remainder of ingredients. Mix well. If too dry, add a bit more mayonnaise. Refill egg whites, using pastry tube if desired. Trim with thin pimento strips (optional).  

Aromatherapy
Submitted by Women's Health Advocate: Shana Clagg 

Stress is a very important factor in autoimmune disorders. Stress suppresses our immune system, opening the door for these diseases to develop. We also know that stress upsets our delicate hormone balance. Periods of high stress will trigger our body's fight-or-flight response, causing autoimmune flare-ups.

Extracted from Cecilia Salvesen's "Aromatherapy for Natural Health and Beauty"

Stress is anything which may cause a change in the normal balance or equilibrium of the body mentally and physically, such as anger, fear, anxiety, hunger, pain, noise, injury, etc. Stress and stress-related illnesses are among the most prevalent health problems of our modern world. At the same time, stress is an essential ingredient in our lives – it is motivating and challenging. It is necessary, however, to recognize how much stress an individual can tolerate without being affected. It is equally important to know what action to take to reduce or eliminate stress or tension, however temporary. This may include a cleansing diet, exercise, sleep, relaxation, massage, listening to music, watching television, meditation, and creative activities.

If you joined us for our Hot Flash Free! call on February 26^th, you heard our guest Nita Lopez talk about stress and the methods she uses to cope with it. (If you missed the call, be sure to catch the recording at http://www.BalancedNowPodcast..com. Nita shared with us her journey with an autoimmune disorder - Crohn's.)

Relaxation is the antidote to stress. A number of changes take place in our bodies when we are properly relaxed. Physically the heart rate will decrease, and mentally we will experience calm. Through this method, the body's natural equilibrium is restored.

Aromatherapy oils are successful in eliminating stress and inducing relaxation, as they are sedative, warming, relaxing, soothing, and calming – without any side effects.

Mix up a batch of this Stress and Relaxation formula, and apply some to any area of the body whenever you need to relax (face, arms, legs or torso). It is most effective after a bath or shower.

• Carrier oil: 25ml almond or any other carrier oil

• Essential oils: Geranium 3 drops; lavender 4 drops; neroli 3 drops; ylang ylang 3 drops.

• These oils are good anti-depressants and anti-inflammatories.

*** Neways has a wonderful carrier oil called Tangible Massage Lotion. It is a non-greasy massage lotion formulated to work like an oil but absorb like a lotion. This lotion is formulated with Sweet Almond oil, and provides the additional natural skin benefits of Aloe Vera, Sage, Eucalyptus, and Vitamin E. Tangible Massage Lotion mixes easily with essential oils to create a cleaner, more absorbent application. Use it when you want an easy way to apply essential oils to the body. Tangible helps to drive the therapeutic oils deeper into the skin, getting it to your bloodstream quickly.

You can get your Tangible Massage Lotion and your therapeutic-grade Essential Oils from Neways! I invite you to take advantage of the Preferred Customer status I make available to each one of you.. Preferred Customers get their products at the same wholesale price distributors pay, without the benefits of having a Neways business. ***  Contact me to learn how to become a preferred customers. judy@antiagingchoices.com

Gain control by eating at home

1. Most people tend to underestimate their food intake and overestimate their exercise . If you are not seeing the results you’d like, consider logging everything you eat for a week in a food diary. Preparing foods at home allows you to get the most accurate daily calorie recordings. Why?

   
   Ingredients you use at home have labels telling your their content

   
   With the exception of meat and produce, almost every ingredient in your home-prepared meal came in a package with some sort of label. You can’t lie to yourself if the label says exactly what you are eating. The restaurant industry is fighting hard to continue their exemption from USDA labeling laws. And why is that? Because if you knew what was in that restaurant’s lasagna, you probably wouldn’t eat it!

    

2. At home your can control your portion sizes

   Inevitably, you will eat larger portion sizes at a restaurant meal than you would at home. Americans like value. Look at the explosion of portion sizes at restaurants in the past few decades and you can easily understand why our waistlines are on the rise. 

    

3.  Managing your home prepared food: both frequency and content

   Preparing food at home and taking prepared snacks and meals to work are great ways to limit overeating. You prepare what you are going to wear today, when you’ll pick your kids up, what time you’ll workout…but you also need to prepare what you will eat today. Eating well thought out and self-prepared meals and snacks every three to four hours will help curb the desire to hit that fast food drive through at the end of your busy, famished day.

    

4. Eating at home is great for weight control

   Eating food that you prepare is the greatest way to gain control of exactly what you are eating . Even if you can’t cook, there are a multitude of easy-to-prepare meal ideas at your grocery store, online and in beginner cookbooks. And if your cooking skills relegate you to eating cereal for dinner, that’s a meal that is much more healthful and controllable than what they’ll make you down at the local steakhouse. 

CONGRATULATIONS TO OUR February 2008 WINNER!!!! 

As promised~ we drew a name from our list of registered Newsletter recipients and I would like to congratulate Michelle Stamm for winning our very first give-away! Michelle will be receiving a tube of natural, bio-identical Progesterone. Endau Harmonizing Cream will arrive in her mailbox very soon!