For the millions of women grappling with perimenopause and menopause, a groundbreaking, science-based cookbook and nutrition program to reduce hot flashes, night sweats, brain fog, and other troubling symptoms with foods-not dieting-by a leading registered dietitian, naturopathic doctor, and intuitive eating counselor @menopause.nutritionist.
For the millions of women grappling with perimenopause and menopause, a groundbreaking, science-based cookbook and nutrition program to reduce hot flashes, night sweats, brain fog, and other troubling symptoms with foods-not dieting-by a leading registered dietitian, naturopathic doctor, and intuitive eating counselor @menopause.nutritionist.
Jenn Salib Huber is a Canadian Registered Dietitian, Naturopath Doctor, and Intuitive Eating Counselor, and she’s on a mission to help women thrive in midlife. A leading voice in the non-diet space for women in midlife, she helps women navigate the physical and emotional changes of menopause. Salib Huber connects with readers on the Midlife Feast podcast. Find her at menopausenutritionist.ca and follow her on Instagram and YouTube @menopause.nutritionist.
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Preface Introduction PART 1 Midlife Mayhem * We All Go Through Menopause * Our Changing Hormone Soup * Ages and Stages of Midlife: The Menopause Transition PART 2 What to Expect When You’re Not Expecting Perimenopause * Hot Flashes, Night Sweats, and Heart Palpitations * Sleep Changes * Mood Changes * Period Changes * Muscle and Joint Pain * Cognitive Health * Body Changes * Genitourinary Health * Heart Health * Bone Health PART 3 The Foundations of a Nourished Menopause * The Basics of Building a Nutrition Capsule Wardrobe * Key Ingredient: Soy and Phytoestrogens * Key Ingredient: Protein * Key Ingredient: Fiber * Key Ingredient: Calcium * Key Ingredient: Omega-3 Fatty Acids PART 4 The Recipes Breakfast All Day * Key Lime Overnight Oats * Carrot Cake Overnight Oats * Tiramisu Overnight Oats * Baked Chocolate Chip Oatmeal * Whipped Cottage Cheese Parfait * Very Berry Chia Jam * Pumpkin Smoothie Bowl * Savory Sweet Potato Egg Bites * Tofu Scramble Nourishing Soups and Stews * Thai Lentil and Sweet Potato Soup * Pea Soup with Feta and Mint Ginger Squash * Red Lentil Soup * Tortilla Soup * Mushroom Lentil Stew * Savory Sweet Potato, Chickpea, and Peanut Stew Midlife Mains * Spinach and Mozzarella Pita Pizza * Lentil Salad with Roasted Carrots and Mushrooms * Rustic Red Lentil Marinara Sauce * Cilantro-Lime Chicken Tacos * Saucy Slow-Cooked Tikka Masala * Potato Chickpea Curry * Sweet Potato and Black Bean Power Bowl * Spicy Black Bean Burgers * Sheet-Pan Pistachio-Crusted Fish and Roasted Potatoes * Sweet Potato Salmon Cakes * Fresh and Crispy Tofu Rice Bowl * Marinated Tofu and Soba Noodles with Bok Choy Salads and Small Plates * Lemon Lovers Creamy Kale Salad with Roasted Chickpeas * Warm and Tangy Winter Kale Salad * Tofu Broccoli Salad with Kimchi Miso Dressing * Smashed Chickpea Salad * Cilantro Black Bean Salad * Easy Edamame, Dill, and Quinoa Salad * Tuna Salad with Cranberry * So Easy Soba Noodle Salad * Beet and Pomegranate Couscous * Roasted Vegetables with Tangy Miso Dressing Sweets and Snacks * Crunchy Miso Snack and Salad Topper * Rich and Creamy Hummus * White Bean and Pesto Dip * Miso Flax Crackers * Choco-Flax Balls * Cranberry Energy Balls * Blueberry Lemon Flax Muffins * Pumpkin Flax Muffins * Banana Flax Muffins * Chia Seed Pudding * Tofu Pudding * Creamy Rice Pudding with Ginger and Vanilla * No-Bake Peanut Butter Chocolate Tofu Pie Cooling and Comforting Drinks * Blueberry Banana Tofu Smoothie * Chocolate and Chill Smoothie * Golden Soy Latte * Cranberry Mocktail Festive Spritzer * Citrus and Honey Summer Spritzer Endnotes Resources Acknowledgments Index
Preface Introduction PART 1 Midlife Mayhem * We All Go Through Menopause * Our Changing Hormone Soup * Ages and Stages of Midlife: The Menopause Transition PART 2 What to Expect When You’re Not Expecting Perimenopause * Hot Flashes, Night Sweats, and Heart Palpitations * Sleep Changes * Mood Changes * Period Changes * Muscle and Joint Pain * Cognitive Health * Body Changes * Genitourinary Health * Heart Health * Bone Health PART 3 The Foundations of a Nourished Menopause * The Basics of Building a Nutrition Capsule Wardrobe * Key Ingredient: Soy and Phytoestrogens * Key Ingredient: Protein * Key Ingredient: Fiber * Key Ingredient: Calcium * Key Ingredient: Omega-3 Fatty Acids PART 4 The Recipes Breakfast All Day * Key Lime Overnight Oats * Carrot Cake Overnight Oats * Tiramisu Overnight Oats * Baked Chocolate Chip Oatmeal * Whipped Cottage Cheese Parfait * Very Berry Chia Jam * Pumpkin Smoothie Bowl * Savory Sweet Potato Egg Bites * Tofu Scramble Nourishing Soups and Stews * Thai Lentil and Sweet Potato Soup * Pea Soup with Feta and Mint Ginger Squash * Red Lentil Soup * Tortilla Soup * Mushroom Lentil Stew * Savory Sweet Potato, Chickpea, and Peanut Stew Midlife Mains * Spinach and Mozzarella Pita Pizza * Lentil Salad with Roasted Carrots and Mushrooms * Rustic Red Lentil Marinara Sauce * Cilantro-Lime Chicken Tacos * Saucy Slow-Cooked Tikka Masala * Potato Chickpea Curry * Sweet Potato and Black Bean Power Bowl * Spicy Black Bean Burgers * Sheet-Pan Pistachio-Crusted Fish and Roasted Potatoes * Sweet Potato Salmon Cakes * Fresh and Crispy Tofu Rice Bowl * Marinated Tofu and Soba Noodles with Bok Choy Salads and Small Plates * Lemon Lovers Creamy Kale Salad with Roasted Chickpeas * Warm and Tangy Winter Kale Salad * Tofu Broccoli Salad with Kimchi Miso Dressing * Smashed Chickpea Salad * Cilantro Black Bean Salad * Easy Edamame, Dill, and Quinoa Salad * Tuna Salad with Cranberry * So Easy Soba Noodle Salad * Beet and Pomegranate Couscous * Roasted Vegetables with Tangy Miso Dressing Sweets and Snacks * Crunchy Miso Snack and Salad Topper * Rich and Creamy Hummus * White Bean and Pesto Dip * Miso Flax Crackers * Choco-Flax Balls * Cranberry Energy Balls * Blueberry Lemon Flax Muffins * Pumpkin Flax Muffins * Banana Flax Muffins * Chia Seed Pudding * Tofu Pudding * Creamy Rice Pudding with Ginger and Vanilla * No-Bake Peanut Butter Chocolate Tofu Pie Cooling and Comforting Drinks * Blueberry Banana Tofu Smoothie * Chocolate and Chill Smoothie * Golden Soy Latte * Cranberry Mocktail Festive Spritzer * Citrus and Honey Summer Spritzer Endnotes Resources Acknowledgments Index
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