Summer Heat & Menopause
A few things on how to survive the summer heat while going through menopause!
1. Try to keep track of when hot flashes happen. Keeping a diary can help. You might be able to use this information to find out what triggers the flashes and then be able to avoid those triggers. I keep a daily food diary and I have observed that when I eat too much sugar, even fresh fruit, that this is a trigger for me. I am mindful of my serving size. I also noticed that if I drink a decaf drink in the evening, it will trigger night sweats. I have switched to herbal tea and it has lessened the night sweats quite a bit.
2. When a hot flash starts, try to go somewhere cool.
3. If night sweats wake you, sleep in a cool room or with a fan on.
4. Wear a cotton nightgown/nightwear.
5. Use cotton sheets and clothing that lets your skin breathe.
6. Dress in layers that you can take off if you get too warm.
7. Have a cold drink (water or juice) when a flash is starting. My refrigerator is filled with bottles of water and seltzer water. I enjoy a glass of my ALC Mimosa (seltzer and orange juice)
8. Hydrate, hydrate, hydrate. When you are thirsty, your body has already started to dehydrate. Be sure to drink water – especially on those hot days and if you are exercising.
9. Eat and cook light. I try not to spend too much time in the kitchen because it heats up the house. I cook all my meals for the week on a Saturday or Sunday. I make double batches so I have enough entrees for another meal during the week and plenty to store in the freezer just to be reheated when needed.
Griddled Vegetables & Feta with Tabbouleh
Ingredients
- ½ a bunch of fresh oregano
- ½ a bunch of fresh flat-leaf parsley
- 2 red onions
- 1 large aubergine
- 150 g feta cheese
- olive oil
- 3 courgettes (a mixture of yellow and green)
- 2 handfuls of mixed tomatoes
- 1 bulb of garlic
- 50 g shelled pistachios
- 2 tablespoons runny honey
- extra virgin olive oil
TABBOULEH
- 250 g cracked wheat
- 1 bunch of fresh mint
- 1 big bunch of fresh flat-leaf parsley
- ½ a cucumber
- 1 lemon
Instructions
- Light your barbecue and give the coals time to get nice and hot.
- Pick the oregano and parsley leaves, peel and slice the onions into wedges and halve the aubergine lengthways.
- Add the feta to a small bowl with half the oregano leaves, a drizzle of olive oil and a good pinch of sea salt and black pepper. Set aside to marinate while you prepare the rest of the dish.
- Next make the tabbouleh. Cook the cracked wheat according to the packet instructions, then rinse and drain. Set it aside to cool a little.
- Pick and finely chop the mint and parsley, then finely chop the cucumber.
- Once the cracked wheat has cooled, mix in the mint, parsley and cucumber, a good squeeze of lemon juice and a good pinch of salt and pepper. Have a taste and tweak the seasoning to your liking, then cover and set aside.
- Once your barbecue is hot enough to start cooking, grill all of the vegetables and the garlic and, once beautifully charred on both sides, transfer them to a chopping board.
- Chop up all the veg together, squeezing the garlic cloves out of their skins and squishing the tomatoes. Roughly chop the parsley and remaining oregano leaves into the vegetables, season and drizzle with olive oil.
- Carefully griddle the whole marinated feta on the barbecue for about 3 minutes (this will depend how hot your barbecue is), or until golden and crispy, then gently turn and cook for another 1 to 2 minutes.
- Toast the pistachios in a small pan over a medium heat until lightly golden, then spoon over the honey and allow the nuts to caramelise, tossing regularly to stop them from catching in the pan (do not be tempted to touch them because they will be very hot!).
- After a couple of minutes, tip them onto a sheet of oiled greaseproof paper to harden and cool, then roughly chop and leave to one side.
- Spoon the tabbouleh onto a large serving dish, then top with the chopped vegetables.
- Place the griddled feta in the centre, drizzle with a little extra virgin olive oil and scatter over the crispy smashed pistachios. To serve, crumble the feta over the top. Delicious served with toasted flatbreads.
Serves: 8
5 Pregnancy Stretches to Relieve Tension
How to do the stretches: Hold each stretch to a point of mild tension for about eight to 10 seconds, then release. Repeat each stretch three times. Each time you stretch, go a little farther, as long as you are comfortable and there is no pain. Don’t bounce. Each time you release, take a breath, then exhale as you get back into the stretch.
Frequency: Do this program four to five times per week or whenever you feel the need to stretch. If you’re particularly prone to back pain, you can do both the back and side stretches several times a day. Supplement these stretches with a regular aerobic program such as walking three to five times a week for about 20 minutes. If you currently are strength training, continue doing so for as long as you’re comfortable; you also can use these stretches as a cool-down for your regular workout.
Total Back Stretch
Stand arm’s distance from a door jamb or pole. Place your hands on either side of the jamb at chest height, arms extended and palms facing in. Feet should be slightly wider than hip-width apart, knees relaxed. Bend knees slowly as you drop your chin toward your chest and round your spine out and up toward the sky, tilting your tailbone under to stretch your back fully. Inhale and “send” the breath into your back. Pull belly inward and away from the jamb at the same time, expanding your back as much as you can. Hold, then exhale, continuing to round your spine up and out of the arch, straightening legs to return to starting position. Stretches back; relieves tension in the back, neck and shoulders.
Side Stretch
Stand with your right side to a door jamb or pole, and cross your right foot over your left. Keep your legs straight and knees relaxed. Place your right hand on the jamb at shoulder height, elbow bent and left hand on the jamb above your head, left arm straight and shoulders relaxed. Contract the abdominals and begin to pull your body away from the jamb so you feel a stretch on the left side of your torso. When you can’t pull your arms away any farther, bend your knees, and push your left hip out even farther to complete the stretch. Keep abdominals contracted and head aligned with spine. Straighten legs and release. Change position and stretch left side. Stretches back, rear shoulder, side abdominals, upper hip and hip rotators; relieves sciatica and tension in arms, shoulders and lower back.
Chest Stretch
Stand between two walls, or inside a doorway, in a lunge position with your left foot in front of your right and separated hip-width apart. Place hands and forearms on the walls, or on either side of the door jamb, at chest height, elbows slightly bent. Inhale, then exhale and contract your upper-back muscles, lifting your chest up and out as you bring your shoulder blades together. You’ll feel a stretch across your middle and upper chest. Press slightly forward with your entire body, maintaining an erect position and keeping shoulders relaxed. Hold this position, then relax. Stretches chest and front shoulder; releases tension in neck.
Standing Calf Stretch
Facing a wall, point toes forward, placing right foot 2 feet from the wall and left foot close to the wall. Keep shoulders and hips square. Place hands and forearms on the wall so your elbows are about shoulder height and shoulder-width apart. Once in position, bend your left knee, moving it forward until it’s over your left ankle; press your hips forward. Feel a stretch in your right calf, keeping your right heel on the floor. Hold this position and release. Switch legs and repeat with your left leg. Stretches the calves, and prevents leg and foot cramps.
Seated Hamstring Stretch
Sit erect on the floor with your right leg straight in front of you and left leg bent. Bring the sole of the foot toward your groin so you’re comfortable and can sit squarely on both hips. Place a towel around your right heel and hold one end in each hand with your arms extended toward your foot, elbows relaxed. Keep tension on the towel as you lean slightly forward from your hips until you feel a stretch on the underside of your right thigh. Press through your right heel as if to lengthen your leg. At the same time, push your tailbone backward to lengthen your spine. Hold, then release. Repeat with the other leg. As your pregnancy progresses, do the same stretch with your back against a wall for support and a pillow or rolled towel under the thigh of your extended leg. Stretches hamstrings, relieves sciatica and prevents lower-back pain.
