Historically, menopause was thought to be a natural end to a woman’s childbearing years and was welcomed and celebrated. French physicians termed ‘menopause’ as the period that represented a new stage of life where renewed life and vitality would follow. Now, in western medicine menopause is often viewed as a period of loss, struggle and suffering for a lot of women. 

Although it is really common for changes and symptoms to occur through this transitional time, there are many ways to support this process and ease some of the unpleasant experiences that can come up. Rather than viewing this stage of life as a dread and challenge, try to reflect and embrace some of the new challenges that arise and utilise this knowledge to support your body and mind. 

Let’s look at some simple inclusions and exclusions you may wish to implement:

Inclusions:

• Phytoestrogens: These foods support a reduction in physical menopausal symptoms such as hot flushes, headaches, poor sleep and low energy. Think linseeds, sesame seeds, buckwheat, tofu, alfalfa sprouts, chickpeas, olives
• Calcium rich food: Calcium is essential to support bone mineral density and health. Think chickpeas, tahini, fermented dairy, leafy greens, nuts and seeds, sardines
• Dried plums (prunes): Prunes are also high in calcium and have been shown to support bone density and promote bowel regularity
• Protein: Protein requirements increase with age and are essential for supporting balanced energy, muscle health and brain function. Think lean animal proteins (chicken, fish, red meat), plant based protein (beans, tofu) and you can consider including protein powders to supplement if you struggle to get enough protein in each meal

Exclusions:

• Caffeine: I know, we love coffee and tea! Excess caffeine intake can actually impact bone health through mineral deficiency, high intake can also impact adrenal health and sleep quality so be mindful. I generally recommend no more than 1 shot per day and always before midday after a meal. 
• Sugar: Refined sugar especially should be avoided due to the impact it can have on blood sugar and insulin levels, higher consumption can lead to insulin resistance and sluggish metabolism. 
• Spicy food: Be mindful as excess intake may aggravate hot flushes and temperature dysregulation. 

Movement 

• Movement is not only amazing for metabolic health but it will also promote serotonin and endogenous opioid production which supports healthy mood, pain relief and energy. Generally speaking movement in the morning can support hormone balance as you are working alongside a natural elevation in cortisol which occurs in the morning. Sometimes exercise at night may hinder cortisol and melatonin balance which can impact sleep. 
• Exercise after meals is a great way to support glucose and insulin balance which will reduce that post-meal slump which can be felt. Movement after eating supports the utilisation of glucose into your muscles rather than into storage and can also improve insulin sensitivity so is great for those with insulin resistance, diabetes or cardiovascular issues. 

Overall doing what you can and listening to your body trumps everything else. Having the knowledge around how to make healthy choices is the first step to change so take things step by step and be kind to yourself along the way.

Turmeric has been used for thousands of years in both traditional medicine and cooking practices across the world. Known for its powerful health properties, turmeric is a popular ingredient within the health and wellness space.

4 reasons to add turmeric into your diet:

1. Immunity: Turmeric may help to fight viruses and infections and support overall immune function within the body.
2. Inflammation: Curcumin, the bioactive compound found in turmeric, is known for its strong anti-inflammatory effects within the body.
3. Digestion: Turmeric can aid in digestion by stimulating the production of bile and enzymes that help break down food.
4. Antioxidants: Turmeric is a potent antioxidant that helps protect the body from damage caused by free radicals.

Turmeric is easy to incorporate into your everyday diet.
Different ways to do this include: adding fresh or dried turmeric to soups, smoothies, curries, bliss balls and more.

You can find turmeric in an array of Fluidform recipes including:

Turmeric Spiced Coconut Chickpea Stew

Pineapple, Turmeric and Coconut Smoothie

Golden Anti-Inflammatory Bliss Balls

*Recipes launching May 6th

Note: When using turmeric in cooking, it should always be paired with a pinch of cracked black pepper. The bioactive compound Piperine, found in pepper, helps to enhance the absorption of curcumin, which maximises the health benefits listed above by improving the absorption within the body.

What are the fundamentals for a “heart-healthy” diet?

• Lower high blood pressure
• Lower bad cholesterol 
• Maintain a healthy body weight
• Limit the risk of diabetes

How do we achieve this? 

• Follow a plant, wholegrain, protein, healthy fat-rich diet
• Incorporate various fruits and vegetables for vitamins and antioxidants
• Limit processed foods, added sugars and high levels of sodium

Incorporating an abundance of plant-based meals, rich with healthy fats, proteins and wholegrains not only supports your heart, but supports your digestive system, metabolism and gut health. A variety of different foods is beneficial to your health, however here are our favourite 7 superfoods for a healthy heart. 

1. Quinoa – Try our Quinoa Tabouli with Falafels
   Tip: Cook quinoa in good quality vegetable, beef or chicken broth for extra flavour.
2. Avocados – Try our Avocado Dressing
   Tip: Have leftover avocado that you don’t need? Freeze it and add it to your smoothies.
3. Salmon – Try our Salmon & Soba Noodle Salad
   Tip: For the perfect pan-fried salmon, it’s best served pink in the middle which is approx. 3-4 mins each side.
4. Tuna – Try our Tuna and Leek Spaghetti
   Tip: If buying canned tuna, ensure you are purchasing ‘pole and line caught tuna’ as this is considered more environmentally sustainable.
5. Walnuts – Try our Lemon & Walnut Zucchini Noodles with Lentils
   Tip: Bring out the rich flavour of walnuts by toasting them before tossing into salads etc. You can season walnuts with salt, sugar or spices.
6. Legumes – Try our Moroccan Pumpkin & Chickpeas
   Tip: If buying your legumes dried, it is important to follow the instructions in a recipe for soaking and cooking them. Some legumes contain a toxin called phytohaemagglutinin that can cause an unsettled tummy if not cooked properly.
7. Hemp seeds – Try our Hemp Seed Pesto
   Tip: Hemp seeds can simply be enjoyed straight out of the bag or sprinkled on any dish to gain a boost of extra nutrition.

At the beginning of a new year, we often look for resolutions to improve our overall happiness–from committing to a new workout routine and improving our diets to bettering our contribution to the planet and searching for ways to give back to the community. A common resolution amongst the Fluidform community has been to incorporate a more plant-based diet–limiting our intake of meat to support our heart health, while reducing our environmental footprint and costs. 

The main question we often receive is, how do I get enough protein?

We love this question, because we love to share the abundance of plant-based proteins available to us, each containing a multitude of nutritional benefits for our skin, gut and digestive health.

If you are wanting to reduce your meat intake or opting for a more plant-rich diet, here are our 5 favourite plant-based protein sources + 5 recipes ideas.

1. Chickpeas. Try this Rainbow Lentil Salad recipe!
2. White beans / butter beans. Try this White Bean Kale Salad recipe!
3. Halloumi / Tofu (vegan option).  Super Green Halloumi Bowl recipe!
4. Edamame. Try this Kale and Edamame Salad recipe!
5. Hemp Seeds. Try this Pea, Mint and Feta salad recipe!
6. Legume Pastas. Try this Basil Buckwheat Pasta recipe!