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Struggling with Perimenopause or Menopause Symptoms? 🔥
Nutrition Can Help! 🛟
Your diet is an important part of managing symptoms like hot flashes, mood swings, and fatigue.
These 4 foods (and the recipe) can help to manage your symptoms.
🐟 Fatty Fish: High in omega-3 fatty acids, which may help decrease menopausal symptoms.
🥬 Leafy Greens: Rich in calcium, magnesium, and vitamin K, which support bone health as estrogen levels decline.
🌾 Whole Grains: They can help regulate blood sugar levels and improve energy during menopause.
🥜 Nuts and Seeds: They provide healthy fats, protein, and phytoestrogens that support hormone regulation.
Try making this delicious
Triple Seed triple-crusted salmon recipe!
It has fatty fish and nuts/seeds. Serve on a bed of greens with a side of quinoa and you've checked all the boxes! ✅
Here's how to make it ⬇️
Ingredients:
1️⃣ 1 1/2 lb salmon, cut into portions
2️⃣ 1 Tbsp black sesame seeds (or white sesame seeds)
3️⃣ 3 Tbsp sunflower seeds, raw
4️⃣ 1 Tbsp hemp seeds (hemp hearts)
And of course, salt to taste. 🧂
✅ Rinse and pat salmon dry. Slice into portions [recommended 4-6 oz. per portion]
✅ Preheat oven to 375° F and line a baking sheet with parchment paper.
✅ In a small bowl, mix seeds and salt. Place seed mixture on a plate.
✅ Press the flesh side of the salmon into the mixture and place it on a parchment-lined baking sheet. Repeat with all fillets.
✅ Place the baking sheet in the middle of the oven and bake until salmon is cooked through [internal temperature should reach 145° F]. Cooking time will depend on the thickness of the fish.
✅ Serve atop greens with a side of vegetables.
💡 Meal Prep Tip: Make extra portions for quick, nutrient-packed meals later!
DM me and let's schedule a free call to chat about resources that can support you.
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