Hazelnut Citrus Fennel Cookie
How to Care for Yourself During Menopause: Nurturing Your Well-being
As women traverse the transitional phase of menopause, it's essential to prioritize self-care and diligently address the associated emotional and physical changes. Menopause, a natural part of a woman's life cycle, can be accompanied by a range of symptoms such as hot flashes, mood swings, sleep disturbances, and reduced energy levels. While it may occasionally lead us to ponder, "How is it going?", it's important to remember that there are proactive steps we can take to nurture our well-being during this transformative time.
Brutta ma Che Buono, like this cookie, Perimenopause, the often-unrecognized transition to menopause, can feel as ugly as this cookie but good simultaneously! I mean, our age group is a bit wiser, possibly raised kids to teenagers and adults, and or carrying careers at their peak while caring for family and friends; I see you and applaud you.
Indulge in a Blissful Morning Cookie or Anytime Treat: A Reminder of Self-Nurturing
In the hustle and bustle of daily life, it's easy to overlook the importance of self-care and nourishment. Pause for a moment today and treat yourself to a delightful morning cookie or an indulgent treat that can be enjoyed anytime throughout the day. As you savor each bite, allow yourself to be reminded of a few essential practices to nurture your body and soul.
Brutta ma Che Buono
A cross between a biscotti and a cookie made with hazelnut flour, eggs, fennel, citrus, and a natural sweetener, designed to yield approximately 12 servings:
Ingredients:
1 1/2 cups hazelnut flour
2 large eggs
1/2 cup fennel seeds
Zest of 1 orange
1/4 cup coconut oil, melted
1/4 cup maple syrup or honey (or sweetener of choice)
1 teaspoon vanilla extract
1/2 teaspoon baking powder
1/4 teaspoon salt
Instructions:
Preheat your oven to 350°F (175°C) and line a baking sheet with parchment paper.
In a large bowl, whisk together the hazelnut flour, fennel seeds, baking powder, and salt until well combined.
In a separate medium bowl, beat the eggs, melted coconut oil, maple syrup or honey, orange zest, and vanilla extract together until well combined.
Add the wet egg mixture to the dry flour mixture, and stir until a dough forms.
Drop rounded tablespoons of dough onto the prepared baking sheet, spacing them about 2 inches apart.
Flatten each dough ball slightly with the back of a fork, making a crisscross pattern on top of each cookie.
Bake in the preheated oven for 10-12 minutes, or until the edges of the cookies are lightly golden brown.
Remove the cookies from the oven and let them cool on the baking sheet for a few minutes, then transfer them to a wire rack to cool
1. Prioritize Sleep: Amidst hormonal fluctuations, sleep disruptions can be an everyday struggle during menopause. Establishing a sleep routine, creating a comfortable sleep environment, and engaging in relaxation techniques before bedtime, such as meditation or reading, can help promote better sleep quality.
2. Nourishing Nutrition: A balanced and nutrient-rich diet can be vital in managing menopausal symptoms. Incorporate whole foods such as fruits, vegetables, whole grains, and lean proteins into your meals. Foods like soy, flaxseeds, and legumes that contain phytoestrogens may provide some relief from hot flashes. Staying hydrated and limiting caffeine and alcohol intake can also be beneficial.
3. Regular Exercise: Engaging in regular physical activity not only helps maintain overall health but also aids in managing menopause symptoms. Exercise can enhance energy levels, improve mood, promote better sleep, and reduce the risk of age-related conditions. Engage in activities you enjoy, such as walking, yoga, swimming, or dancing, for at least 30 minutes daily.
4. Emotional Well-being: Menopause can be emotionally challenging for some women. Prioritize activities that promote emotional well-being, such as connecting with loved ones, engaging in hobbies, practicing mindfulness or meditation, and seeking support from friends, family, or support groups. Emotional support from others who are experiencing or have experienced similar transitions can provide valuable guidance and comfort.
5. Hormone Therapy Options: If menopausal symptoms become severe and significantly impact daily life, considering hormone therapy under the direction of a healthcare professional may be beneficial. Hormone replacement therapies (HRT) and other medications can help manage specific symptoms and improve quality of life. However, the decision to pursue hormone therapy involves careful consideration of individual risks and benefits. Become a client today, and I will guide you through how to talk to your doctor and provide you with date, evidence-based research.
6. Stress Management: Menopause can sometimes amplify stress levels. Stress management techniques like deep breathing exercises, meditation, yoga, or seeking therapeutic support can effectively reduce stress. It's essential to create a self-care routine that includes relaxation and stress reduction activities to promote a sense of calm and well-being.
7. Stay Informed: Educate yourself about menopause and the changes associated with it. Understanding the physiological processes occurring in your body during this phase can help demystify the experience and empower you to make informed decisions about your health. Keep seeking knowledge, connect with healthcare professionals, and join communities that provide support and information about menopause.
Remember, You Matter: Menopause is a unique journey for every woman. It's important to prioritize self-care, listen to your body, and communicate your needs to your loved ones. Embrace the transition as an opportunity for personal growth, inner strength, and reflection. If you ever stop and think, "How is it going?" trust that with self-care and self-compassion, you will navigate this stage with grace, resilience, and an increased sense of well-being.
Want to learn more? Check out the articles on my blog today!
🍪: Menopause in Three Acts
🍪: Unlocking the power of Ovarian Hormones
