When I first start coaching my clients I encourage them to eat 3 filling meals a day and not snack… however I realise that many of us (I will include my past self here) often tell ourselves “I need some sugar “. But.. if we are honest no-one ever “needs” refined sugar, and if you are eating a healthy balanced diet you will feel less inclined to snack (if you are sleeping, if you are not stressed, and if you have a lot of willpower! (So that rules out most of us during Menopause!)
I am planning to include lots of ideas and recipes for healthy snacking for those days when you haven’t slept the night before, or life has thrown you one or two curve balls and sent your cortisol levels soaring because you are stressed . So that you can avoid reaching for the sugary milk chocolate of other sugary snacks such as biscuits or a glass (or 3) of wine, crisps etc that many of us crave at times like that.
When I am working with a client we try to find things that they will find as satisfying as sweet chocolate (yes this is possible) and fills the nagging gap between meals until you get yourself into better eating habits.
My go to is a very dark 85% cocoa solids chocolate (which I buy from Lidl – other Dark chocolates are available) I find 1 square seems to be enough to stave of the sugar craving or try making Dark chocolate and nut bark from my recipe page. But another thing that works well is dates. These are high in natural sugar, but come with lots of added fibre, so for most people they don’t cause a massive blood glucose spike, you only need a couple, otherwise they can have consequences (they are a good natural laxative !)
The other fantastic snack is Humous and some veggie sticks – Humous is really nutritious, full of protein and can be made using olive oil and Tahini (Sesame paste) and garlic with a squeeze of lemon. You can flavour it with paprika and other spices. There are some great products available to buy too if you don’t have the time or motivation to make your own. (You can find my recipe, among others here) .
Nuts! if you are more of a savoury snacker, then nuts are a great go to snack and bring a whole host of nutrients which are great for your brain, your skin, and so many metabolic functions including your gut health.
All of that said… whilst I advocate a healthy diet with very little refined sugars and other refined carbs 90% of the time, there are times when we are celebrating or just having a day when you want to rebel, and so I have included some recipes which you can use on those special occasions (we have to have some fun too ) The last thing you need when you are going through Menopause is to feel you are on a restrictive diet as your inner child will definitely rebel at this thought!
Its about a change in mindset toward food. By the end of my 12 week program I aim to have my clients thinking of each mouthful of food in terms of the nutrients it is bringing their body. To eat mindfully and enjoy what they are preparing & eating, knowing it is healing their body and rebuilding their strength.
Once you change your eating, sleeping and general self care habits into more healthy ones, you will be amazed at improvements to your skin, hair and nails too – these are all “nice to haves ” as far as our bodies are concerned, and when we are in a state of chronic stress , not sleeping properly and not nourishing our bodies well, these are the first to go along with our libido!!
Take care of yourself, sleep well, eat well and exercise in a way that suits your energy levels on any given day and your body will be your best friend again!
If you are interested in working with me get in touch for a free, no obligation chat .
Email : Nicky@nickydearhealthcoach.com
Or call me /text or Whats App me whichever you feel more comfortable with 07407281148
Nicky Dear Health Coach 
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