Menopause and diet: 4 recipes from Isabelle Huot’s new book to help you manage the symptoms

By offering four weeks of menus designed to reduce the symptoms of menopause, in addition to valuable advice from experts in different fields, Menopause, the practical guideby Isabelle Huot and Josée Lavigueur, provides daily support to women who are experiencing this period of hormonal transition.

Menopause symptoms manifest differently in women who may experience hot flashes, lack of sleep, mood disorders, anxiety, decreased sexual desire, hair loss, dry skin , bloating, urinary incontinence, etc.

With food as an ally to better experience menopause, Isabelle Huot offers flexitarian menus for one person, inspired by “the Mediterranean diet, then added components promoting the alleviation of the physical and psychological symptoms of menopause”, describes the doctor of nutrition.

Verde burger, Indian turkey, teriyaki tofu steak, miso-glazed black cod, edamame pancakes, green peas and yogurt, tempeh curry, noodles and coconut… Recipes rich in phytoestrogens and anti-inflammatory components, which also promote the loss of pounds accumulated during perimenopause and reduce the risk of chronic diseases.

Time for bodybuilding

Through simple, accessible and effective training cycles, Josée Lavigueur invites women to grab dumbbells or simply use the weight of their body and gravity to combine bodybuilding with cardio. “We no longer want to be thin, we want to be stronger, more autonomous women,” she says.

Bodybuilding also helps improve bone density, metabolism, balance, and gain confidence, to ultimately “feel better about yourself, be in better health and have better longevity,” emphasizes the physical educator. certified in coaching.

From theory to practice

“We were asked for this book,” says Ms. Huot, because after the publication of the book Getting through menopause betterco-written with Dr. Lyne Desautels, and the creation of the SOS Menopause support program with Chantal Lacroix, women wanted to move from theory to practice.

Modeled on the Kilo Cardio books, this turnkey guide also includes expert advice on longevity, the pelvic floor, sleep, anxiety, etc. “We are confident that over the weeks, women will feel better,” says Ms. Huot.

Without forgetting that this book brings “light, cheerfulness and positive vibes to a necessary step, which we too often talk about under a gray cloud,” rejoices Ms. Lavigueur.

5 TIPS TO REDUCE MENOPAUSE SYMPTOMS

• Make room for phytoestrogens present in particular in soy drinks, edamame, tofu, tempeh, miso and flax seeds.
• Perform pelvic contractions to strengthen the set of powerful and stable muscles that close the lower part of the pelvis, called the pelvic floor.
• Record your symptoms in a journal to become aware of the changes that occur during menopause, then better understand and manage them.
• Improve your muscular strength by doing, among other things, chair squats, push-ups and the counter plank, the bridge, etc.
• Maintain good sleep hygiene by exposing yourself to light, reducing your caffeine consumption, limiting the use of screens in the evening, keeping a change of clothes and sheets in your room in case of nocturnal heat, etc. .

Steak de tofu teriyaki

CALORIES: 260 | LIPIDS: 16 g | CARBOHYDRATES: 18 g | FIBER: 4 g | PROTEIN: 15 g

• Portion : 1
• Maceration: 20 min
• Preparation: 5 mins
• Cooking: 10 MIN

INGREDIENTS

Marinade

1⁄4 block (about 110 g) tofu, cut into slices

10 ml (2 tsp) reduced sodium teriyaki sauce

15 ml (1 tbsp) water

5 ml (1 tsp) sesame oil

5 ml (1 tsp) nutritional yeast

15 ml (1 tbsp) sesame seeds

1⁄4 chopped onion

1⁄2 clove garlic, chopped

5 ml (1 tsp) grated ginger

5 ml (1 tsp) hoisin sauce

60 ml (1⁄4 cup) reduced sodium chicken broth

1⁄4 broccoli cut into florets

5 ml (1 tsp) cornstarch

5 ml (1 tsp) water

Toppings

Sesame seeds, to taste

Green onion, chopped, to taste

Accompaniement

125 ml (1⁄2 cup) starchy foods of your choice

PREPARATION

1. In an airtight bag, place the tofu slices, half the teriyaki sauce, water, half the sesame oil and nutritional yeast. Close the bag. Leave to marinate for 20 minutes. Remove the tofu slices from the marinade. Blot dry. Sprinkle with sesame seeds on both sides.
2. In a non-stick pan, heat the remaining sesame oil. Cook the tofu slices for 2-3 minutes on each side until nicely browned. Remove and set aside on a plate.
3. Still in the same pan, add the onion, garlic and ginger and cook for 1 to 2 minutes over medium-high heat.
4. Add the hoisin sauce, remaining teriyaki sauce and chicken broth. Mix.
5. Bring to a boil. Add the broccoli. Mix and cook for 1 minute.
6. Mix the starch and water. Add the diluted starch to the pan of broccoli and cook for 1 minute (or until thickened). Add a little water if the sauce is too thick.
7. Transfer the pan to a deep bowl.
8. Add the tofu slices and garnish with sesame seeds and green onion.
9. Serve and enjoy. Serve with a starch.

Tofu and green vegetable pad thai

CALORIES: 440 | LIPIDS: 18 g | CARBOHYDRATES: 56 g | FIBER: 5 g | PROTEIN: 17 g

• Portion : 1
• Preparation: 15 mins
• cooking: 10 -15 min

INGREDIENTS

50 g pad thai noodles

2.5 ml (1⁄2 tsp) sesame oil

110 g (about 1⁄4 block) firm tofu, broken into pieces (nuggets)

2.5 ml (1⁄2 tsp) sesame oil

1⁄4 onion, chopped

1⁄2 clove garlic, chopped

5 ml (1 tsp) ginger, grated

60 ml (1⁄4 cup) light coconut milk

5 ml (1 tsp) red, green or yellow curry paste

5 ml (1 tsp) reduced sodium soy sauce

2.5 ml (1⁄2 tsp) maple syrup

5 ml (1 tsp) peanut butter

60 ml (1⁄4 cup) bok choy, roughly chopped

60 ml (1⁄4 cup) snow peas

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15 ml (1 tbsp) green onion, finely chopped

5 ml (1 tsp) peanuts, chopped

Juice and zest of 1⁄4 lime

Accompaniement :

125 ml (1⁄2 cup) raw vegetables of your choice

PREPARATION

1. In a pot of boiling water, cook the noodles for 2 minutes. Drain and rinse with cold water. To book.
2. In a non-stick pan, heat half the sesame oil. Cook the tofu pieces for 4-5 minutes (or until nicely browned). Add the onion, garlic and ginger and cook for 1-2 minutes.
3. Moisten with coconut milk. Add curry paste, soy sauce, maple syrup and peanut butter. Mix. Bring to a boil. Cook for 1 minute.
4. Add the bok choy and snow peas. Cook for 2 minutes. Add green onion and cooked noodles. Toss to coat with sauce.
5. Serve in a bowl and garnish with chopped peanuts.
6. Serve with a wedge of lime and raw vegetables.

Grilled miso-maple salmon and green vegetables

CALORIES: 420 | LIPIDS: 24 g | CARBOHYDRATES: 17 g | FIBER: 2 g | PROTEIN: 34 g

• Portion : 1
• Preparation: 5-10 mins
• Cooking time: 10 mins

INGREDIENTS

Sauce

10 ml (2 tsp) maple syrup

5 ml (1 tsp) white miso

5 ml (1 tsp) salt-free soy sauce

2.5 ml (1⁄2 tsp) rice vinegar

2.5 ml (1⁄2 tsp) Dijon mustard

1⁄2 clove garlic, chopped

1 piece (150 g) salmon without skin

Sesame seeds, to taste

Vegetables

2.5 ml (1⁄2 tsp) sesame oil

1⁄2 clove garlic, minced

5 ml (1 tsp) fresh ginger, grated

½ package (110 g) bok choy, sliced

15 ml (1 tbsp) water chestnuts, sliced

15 ml (1 tbsp) water

Accompaniments

125 ml (1⁄2 cup) starchy foods of your choice

125 ml (1⁄2 cup) raw vegetables of your choice

PREPARATION

1. Place all the sauce ingredients in a bowl. To book.
2. Preheat the oven to 245°C (475°F).
3. Place the salmon on a baking sheet lined with parchment paper. Brush with sauce and garnish with sesame seeds.
4. Bake for 8-10 minutes (or until desired doneness). Remove from the oven. To book.
5. Meanwhile, in a non-stick pan, heat the sesame oil. Add the garlic and ginger. Cook for 1 minute. Add the bok choy and water chestnuts. Cook for 1-2 minutes. Deglaze with water. Season with salt and pepper to taste. Cook for 1 minute. Remove from heat.
6. Place the vegetables on a nice plate. Add the piece of salmon on top.
7. Serve immediately. Serve with a starch and raw vegetables.

Stewed tofu, peas, coconut and turmeric

CALORIES: 290 | LIPIDS: 20 g | CARBOHYDRATES: 17 g | FIBER: 4 g | PROTEIN: 14 g

• Portion : 1
• Maceration: 10-15 min
• Preparation: 5 mins
• Cooking time: 15 mins

INGREDIENTS

5 ml (1 tsp) sesame oil

110 g (1/4 block) firm tofu, cut into cubes

1⁄4 onion, chopped

1⁄2 clove garlic, chopped

5 ml (1 tsp) ginger, grated

1⁄2 tomato, cut into cubes

5 ml (1 tsp) yellow or red curry paste

80 ml (cup) reduced sodium chicken broth

160 ml (cup) light coconut milk

2.5 ml (1⁄2 tsp) cornstarch

1.25 ml (1⁄4 tsp) turmeric

45 ml (3 tbsp.) frozen green peas

60 ml (1⁄4 cup) spinach

Fresh cilantro, to taste

Green salad

250 ml (1 cup) lettuce

2.5 ml (1⁄2 tsp) lemon juice

2.5 ml (1⁄2 tsp) olive oil

Accompaniement

125 ml (1⁄2 cup) starchy foods of your choice

PREPARATION

1. In a non-stick pan, heat the sesame oil over high heat. Add the tofu cubes and sear for 4-5 minutes (or until the tofu is crispy and colored). To book.
2. Still in the same pan, add the onion, garlic and ginger. Cook for 1-2 minutes.
3. Add the tomato and curry paste and cook for 1 minute. Add the chicken broth, coconut milk and starch. Mix. Bring to a boil and cook for 3-4 minutes (or until the sauce thickens).
4. Add the peas, spinach and reserved crispy tofu. Mix gently. Cook for 1 minute. Remove from heat.
5. Garnish with fresh cilantro. Serve with a starch and a green salad.