You get that a Paleo diet is what you need, but what about your children?

One of the biggest challenges when we try to change our diet is our family. When your family is eating one way it is extremely hard for you to turn around and eat another way. Your food budget goes up, you take up twice as much room in your pantry, and most importantly you need to fix two meals instead of one after a long day at the office. It is no wonder so many people find it near impossible to stick to a healthy lifestyle.

But the Paleo diet is different than any other diet that is out there. In fact, it should not be called a diet at all. Eating Paleo is not about changing your eating habits until you are at the weight that you want to be at. It is much more than that. Eating Paleo is about creating a lifestyle that will give you health, energy, and vibrancy.

But does that mean that it will be good for your children? Let’s face it, so many diets are based around foods that might be great for you but hard for your little one to swallow, especially when they are used to eating a certain way.

I mean honestly, can you really expect a child that has been raised on meat and potatoes to wake up one morning and love broiled tilapia and salmon? That’s the extreme that most diets go to and that is the reason that so many parents find it impossible to make their kids eat healthy, because parents just feel like these huge changes in their children’s diets is the only real way to raise a healthy child.
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But the Paleo diet is easy for kids to get used to, in fact most kids really like it. Why? Because this diet is based primarily on the foods that your child is likely eating anyway. Fruits, vegetables, and meat are staples of eating a healthy Paleo diet and there are so many food options that it is almost impossible for kids to get bored.CLICK HERE

Unlike so many other diets out there it is easy to see why so many parents love Paleo, because it allows their children to eat foods the way that they were intended to eat foods, from nature.

Will the Paleo diet get you the body that you are looking for? Sure, after all the results speak for themselves and thousands of people swear by eating Paleo. But let’s face it, most of us don’t want to see the amazing results that other people have had, we want to see our results and we want to see them fast.

If you are looking to supercharge your Paleo diet results CLICK HERE
, then it is time to start doing some easy workouts that will supercharge the fat burning process. But how will you know which exercises you should be doing?

The good news is that the Paleo diet does not require lots of special equipment or hard training. There is not going to be any expensive gym memberships or special dvds that you will need to buy in order to see a difference. Remember, the Paleo diet is all about living the way that the hunter-gatherers used to live, so to figure out which exercises you should be doing, you should think about what exercises they would have done.

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Your workouts don’t have to be hard, just think about what kinds of muscles a caveman would have been used to using. For instance, a caveman would have been forced to hunt their own food, what skills would that require? The ability to run? The ability to lift a heavy carcass?

Okay, now think of what you would need to do to mimic those abilities. First, you would need cardio so that you could build up your running abilities. And second, you would need to incorporate weights into your exercise routine so that you would be able to lift heavy objects whenever possible.

This is just one example of how you can easily craft a Paleo diet workout that is right for you. Just start by really thinking about what skills you would need if you were a hunter-gatherer and then find workouts that compliment those skills.

And the good news is if you are eating a diet rich in Paleo foodsCLICK HERE
, you are giving yourself the vitamins and protein to get through these workouts with ease.

Paleo Diet Foods

The Paleo diet foods that you eat are essential for your success on the Paleo diet. If you are not eating a diet that is high in protein and full of clean foods then you will never see the full results of eating Paleo. After all, this diet is hinged on you ‘eating like a caveman’, meaning that you need to eat foods that come from the earth in their purest form.

For instance, instead of eating an egg sandwich in the morning, you will just eat the egg. Instead of adding milk to your coffee, you will drink it black, and instead of a steak and cheese sub you will just have the steak. When you are eating Paleo diet foods, you are eliminating things like processed foods, sugars, and most dairy products. These things are not in their natural form, and they will not be able to give you the nutrition that your body needs to stay strong and healthy.
But that doesn’t mean that you will not be satisfied when you eat Paleo diet foods, in fact you will be quite satisfied. The Paleo diet calls for a lot of protein intake and this is a crucial reason that so many people have success when eating Paleo diet foods. Protein not only makes you feel full, but it also causes your body to break down your fat cells. In other words, when you have enough protein you will never feel hungry and your body will constantly be breaking down old fat cells.

This is why grass fed lean meat is big on the Paleo diet foods list. When an animal is grass fed, it means that they are able to eat the diet that nature intended for them to eat. So when you then eat the grass fed meat all of those essential nutrients are then passed to you.
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Organic fruits and vegetables are also essential Paleo diet foods. Not only are organic fruits and vegetables packed with nutrients and hydration, but they are also full of flavor. Most of us aren’t taught to combine our fruits or vegetables. Instead we eat as little as we can on the side of whatever our main meal is.

 But when you are doing the Paleo diet, foods like these will become your new best friend. For example, instead of having corn as a side dish with your plain hamburger, why not cut that hamburger into cubes and add it to a large salad filled with tomatoes, peppers, lettuce, avocado, cucumber and spinach? Not only will you be getting the protein and flavor of the meat, but you will also be consuming a massive amount of healthy nutrient-filled vegetables.
Nuts and seeds are also essential Paleo diet foods. One of the hardest things about sticking to a diet is getting through the workday or taking long trips. These are both times when you are away from home and away from your healthy foods. When this happens, you are more likely to eat something unhealthy and lose all of the progress you have made.
But if you keep nuts and seeds with you at all times, these Paleo diet foods will be sure to keep you on your healthy eating path. Not only are they easy to pack, but they can also be stored at room temperature and they last a long time. Some people even keep a bag of mixed nuts in their car for those times when they get hungry while on the road.
If you are thinking of eating Paleo but you have no idea where to start, stick with these easy to find Paleo diet foods. And remember, you are eating in a way that is going to change your life, but you have to stick to it to really see results. Don’t be ashamed to experiment with these Paleo diet foods until you come up with recipes that will work for you.

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But let’s be honest, the biggest perk of starting the Paleo diet by far is the amazing transformations that people are seeing in their bodies. People are looking younger, trimmer, and more vibrant after they start the Paleo diet. And for the first time in history normal everyday people seem to be able to get the same kind of body that only the celebrities have.

Whether you have been thinking about starting a Paleo diet for a long time or you are just dipping your toe in the water, you should find your answers here. The purpose of this guide is to give you some simple ways to incorporate the Paleo diet into your everyday life.
Your journey to a healthy life can be complicated, but it doesn’t have to be. Some people would like you to think that you can only get healthy if you choose to eat certain exotic foods made from hard to find ingredients. Others choose to tell you that you can only be healthy if you eat foods that are just not in your budget.

But these things are not always true. The Paleo diet is a diet that is simple, a diet that is based on eating the things that you can easily find, and most importantly a diet that meets you where you are right now.
When you learn how simple and easy it is to drastically change your life, you will never want to look back. And a Paleo diet is not just going to change your life, it can also change the lives of all of your family members, because eating Paleo means that you are eating for your body. Unlike so many other diets out there, a Paleo diet is healthy for everyone.
Once you start eating this way, you will be amazed at the fast changes to your body, mind, and spirit. You will be able to get through your busy workday with ease, you will find you are more mentally alert than you ever thought possible, and most importantly you will feel confident because you know that you are doing something that is good for yourself and your family.
To Your Success!

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 What is the Paleo Diet?
If you haven’t heard about the Paleo diet, you should know that it is a diet that is based mainly in nature. This is the reason that so many people are finding great success with it, because everything that they are eating comes from the earth. Everything is clean, pure, and close to its natural form.

Paleo was based around eating the way that the hunter-gatherers used to eat. Before we had processed foods and television sets, people were much more healthy. In fact, you can look almost anywhere and you will see articles talking about the huge rise in obesity in the United States.
Now imagine a different time. Imagine a time when there were no houses, no refrigerators, and cars. This is a time when people had to fight just to stay alive.
The Life of a Caveman
Think about what life would have been like for a caveman. Even better, think about what your life would be like if you had to live like a caveman. Every day you would have the same tasks and every one of them would be based around survival.

• Wake up and gather food
• Prepare for the hunt
• Find Your Prey, Stalk it, Kill it, Clean it, and Prepare it
• Fend off predators (this can include running, climbing trees, swimming, or using physical force)
• Take care of your family and help to protect the younger members of your family
A caveman would do all of these things every single day of his life, that’s pretty impressive. Even more impressive is the fact that a caveman was able to do all of that and still find a way to survive nature’s harsh elements.
Cavemen were openly exposed to heat, cold, snow, rain, and other extreme weather conditions that would send most of us today running into our homes to seek shelter.

Do you think you would have survived as a caveman?
Can you see yourself living the kind of life that the hunter-gatherers lived? These people had to rely on their strength, endurance, and skills just to make it to another day. And they were able to do this because they had healthy diets. Their diets fueled them and allowed them to keep performing at their optimum levels.
The Paleo diet does not make any claims that it will allow you to climb trees or live in the woods for the rest of your life. But it does promise that it will help you to have more of the qualities that the tough caveman had.

Think About It
Take a second right now and think about what your life could be like if you were truly eating for your body. Imagine what you would feel like, envision what you would look like, and think about what it must be like to have the energy to get through your entire day without feeling tired.
Think about what your life is like right now. If you are like most people, you get up early, go to work, come home, fix dinner, take care of the kids, clean the house, and do it all over the next day.
If you are like most people you feel like you are always tired, never able to take a minute for yourself, and overwhelmed with all of the things that you constantly have to do.
Now what if you were able to live life a little differently? What if a few easy eating choices could help you to feel better than you ever thought possible? Imagine it, imagine your life with more energy, less hunger, and less weight.
Imagine being able to jump out of bed every morning ready to start your day. Think about getting through your workday without hitting that ‘midday hump’. Imagine getting off of work, getting the kids home, making dinner, cleaning the house, and still having energy to spare.
And that my friend is why so many people swear by the Paleo diet.

 Your Paleo Kitchen
The first thing most people want to know when they start a new eating plan is how they are supposed to take care of their kitchen. After all, your house is a part of you. Just like it takes some time for your body to adjust to you eating a new way it will also take your mind some time to adjust to changes in your home and your kitchen.

We are after all creatures of habit. You are used to having your coffee pot in one spot and having your toaster in another spot. This is natural, your life. Is busy and you need a certain routine in the kitchen in order to keep up with your daily demands.
But there is good news, eating a Paleo diet does not require you to buy new kitchen gadgets and you don’t need to kick out your favorite coffee pot. Eating a Paleo diet is not complicated, and it’s not tricky. In other words, a Paleo diet will fit into your life perfectly.

First, Out With the Old
Even though your kitchen does not need to be rearranged you do need to do one thing to get your kitchen ready for all of your Paleo diet goodness, you need to clean out everything that you will no longer need.
That doesn’t meant that you want to get rid of you favorite kitchen gadgets or anything like that. Instead you want to go through your cabinets and refrigerator and get rid of anything that you will no longer need.
Some things that you will be getting rid of

At first, it might seem a little bit intimidating to throw out all of these foods that have been a staple in your diet for so long. But once you get rid of these foods, you will see a difference in your body and your mood before you know it.
Here is a short list of foods that you will need to get rid of:
• Butter
• Cheese
• Low fat milk, whole milk, or dried milk
• Yogurt
• Corn
• and Rice
These are just a few of the things that are heavily forbidden on the Paleo diet. But remember, even if it looks a little intimidating at first, you will thank yourself for making these changes later. And besides, there are still many things that you can eat on the Paleo diet.

Some things that you can keep:
• Lean Meats
• Almonds
• Eggs
• Diet Soda
• Tea
Remember, these are just a few of the delicious foods that you can have on a Paleo diet. Once you start to eat clean you will discover that your whole world is going to change.
 Easy Workouts to Boost Your Results
The Paleo diet is going to fill your body with maximum protein. Because of this, you will be able to literally turn your body into a fat blasting machine. All of that protein will literally be fueling your body every day all day long and you will start losing weight effortlessly.

But that doesn’t mean that you can’t lose weight even faster. Think about it, if you are having such great results from a few meal changes how great will your results be if you have meal changes and a good workout plan?

Eating Paleo Means Exercising is Already Gertting Easier
Whether you realize it or not just eating a Paleo diet is increasing your ability to handle a workout routine. Remember, the creators of the Paleo diet were the hunter-gatherers who were forced to rely on good food choices to fuel their bodies and help them stay alive.
The foods that you eat have a direct affect on your ability to exercise. If you eat a diet full of processed foods, will you still be able to get through a rigorous exercise routine? Sure, if you are used to exercising every day and you build up your body.
But that exercise routine will always be easier for you if you are eating a diet that is meant to fuel your body.

How to Pick Your Exercise Routine
The beauty of the Paleo diet is that working out does not have to be hard. And unlike most other diets you don’t have to buy certain equipment or DVDs in order to maximize your Paleo results.
Finding the right exercise routine for you is literally as easy as thinking like a caveman. Think about what a day in the life of a caveman would have been like, imagine if you were a hunter-gatherer and think about the things you would be responsible for.
• Finding fruits, vegetables, and berries
• Making items to help protect them from the elements
• Fashioning traps and weapons for prey
• Hunting and killing prey
• Etc.

If you really think about it, you can come up with a huge list of the things that a hunter-gatherer would have had to do every day.
Next, you want to think about what muscles those hunter-gatherers would have used. Obviously the main thing is a lot of cardio, so a good idea would be for you to start there.

This doesn’t have to be hard on your body, you can go for a quick walk or an easy jog if you want. Anything to start to get your heartrate up. Remember, if you are eating a diet rich in Paleo foods, you will find that it is much easier to get through any kind of cardio routine.
Pick Exercises for Muscle Groups
Okay, after cardio what would a caveman have done? For instance, they probably would have had to lift heavy items, so you might want to consider doing a little bit of weight lifting.
They most likely also had to do a lot of squatting when they were hunting prey, lifting large objects, or balancing on uneven terrain. So maybe you might want to think about adding some squats to your exercise routine.
Once you start thinking like a hunter-gatherer you can easily find a workout that will meet your needs.
For more information on the Paleo Diet CLICK HERE

Conclusion
Eating like a hunter-gatherer is going to change your life. Not only will you be able to have the body that you have always dreamed of having, but you will also be able to live a truly healthy lifestyle and sleep well at night knowing that you are doing something good for your body.
Your family can also be a part of the Paleo diet. A diet rich in Paleo foods are good for children and adults alike. After all, so much of the Paleo diet focuses around eating fruits, vegetables, and natural foods that come straight from the earth.
Imagine what your life is going to be like when you don’t have to worry about counting calories or watching what you eat anymore. Think about what it would be like if you woke up in the morning, made yourself some breakfast, packed a lunch and did not have to stress about portion control or eating certain foods at a specific time.
Think about how freeing it would be to have a list of foods that are good for your body and simply stick to that list every day. And remember, these aren’t foods that you will have to adjust to, a Paleo diet is rich in the foods that you are likely eating right now anyway.

And as if all of these benefits weren’t enough, when you are eating a Paleo diet, you are going to be seeing massive changes in your body. Even without exercise, all of protein that is offered on the Paleo diet is going to literally turn your body into a fat burning machine.
You will literally be burning fat almost every second of every day without any effort. How amazing is that? And underneath all of that fat you will find long and lean muscles, another benefit of having a good amount of protein in your diet.
Finding your path to true health does not have to be hard. When you are eating the way that you were designed to eat you will see a difference, feel a difference, and have the life that you could only have imagined.
To Your Success!

For more information on the Paleo Diet CLICK HERE

Effective Strategy 1
The most important strategy for achieving successful weight loss is to burn more calories than we take in. We should find this reasonably easy to apply in some aspects of our lives. We can adjust our diet by avoiding or reducing our intake of high fat foods, and take some form of exercise for twenty minutes, three times per week. We could go running, jogging, cycling, swimming, or go for a brisk walk instead of driving everywhere for example and all these activities will have the desired effect.

Effective Strategy 2
Using the facilities at a gym is becoming increasingly popular, and provided the exercises we perform are well planned, they can be extremely beneficial. Aerobic exercise needs to be the focal point of our plan otherwise we could be doing more harm than good. Provided we adhere to this basic rule, some anaerobic weight or resistance training can help tone up our body. This will give us more strength and vitality, and should boost our confidence and self-esteem.

Effective Strategy 3
A consultation with a professional nutritionist or dietician can be very advantageous in achieving successful weight loss. If we plan to go it alone, we will need to put in some serious research to ensure we are eating a healthy, nutritious diet, and many of us that have tried this route often find we are discouraged by the lack of variety in our diet. It certainly does not have to be this way as there are an extensive variety of different healthy, nutritious meals that will help promote weight loss. Obtaining professional advice can make the task of losing weight easier and much more enjoyable.
Effective Strategy 4
Finding a friend or family member to train with can make our exercise experience much more enjoyable. If we, and a friend or two are all regularly free at the same time of day, it can make sense to exercise together. Having a companion to help us through the times when we don’t seem to be getting anywhere can help to keep us motivated until we start to show signs of improvement. Having the social interaction in connection to our exercise regime will also help us to be more enthusiastic, look forward to it, and make us more likely to stick to it.

Effective Strategy 5
Reduce portion size, but eat more often throughout the day. Many medical practitioners now recommend eating more meals a day, with less food at each one. This is a more balanced way to eat and fuel our body, levelling out our food intake over a longer period of time rather than overloading ourselves with only three meals per day. The habit of eating three meals a day is created more to fit in with the working day than it is to fit in with the needs of the human body. When we eat less more often, the body absorbs more of the nutrients in the food, so your body craves fewer calories.

The best and most effective strategies for weight loss are obviously dependant on us as individuals, but follow these time tested techniques and we will soon see results.

An early morning meal jump starts our metabolism and helps to prevent us from over eating later in the day. A cup of coffee first thing in the morning does not count – the caffeine and added sugar may give us a little energy and suppress our appetite for a short while, but it is sure to back fire into severe hunger later, and we will then be more likely to overeat. Breakfast should include some protein and fat (milk or low-fat yogurt) and complex carbohydrates like whole grain (granola or oatmeal), and this will keep our energy levels stable and our hunger under control.

#2 Eat more frequently

We should get into the habit of eating every three to four hours or a minimum of four times per day. Eating more often stabilizes blood sugar levels, when blood sugar drops too low it will make us want to eat, and eat far too excessively. By keeping our blood sugar stabilized, we can control our appetite and keep our metabolic rate high. If we go for long intervals between eating our body metabolism will slow down in order to conserve energy, and this in turn will affect our weight loss success.

#3 Eat meals and snacks containing protein

As protein takes more time and energy to digest, it will help to reduce our appetite, in effect we feel full for longer than eating carbohydrates alone. Research shows that eating more protein can help us to lose weight without reducing our calorie intake. Try these protein suggestions: grilled chicken breast salad, turkey on whole wheat, hummus and pita bread, vegetarian bean curd stir fry, fruit and nuts; or protein snack bars that contain 12 or more grams of protein.

#4 Avoid snacking

When we are feeling tired, many of us grab a snack for a quick energy boost, but we should not assume that because we are tired we are hungry. If we are feeling tired and weary, we should go for a 15-20 minute brisk walk. This will increase our heart rate and give us an energy boost. We should then follow this with a large glass of chilled water. If we find we are truly hungry, we should have a protein and complex carbohydrate rich snack like whole wheat crackers with a little peanut butter or low-fat cheese.

#5 Eat sufficient for our body’s needs

Having an insufficient food intake slows down our body’s metabolism the same way eating too infrequently does. If we want to lose weight, we should not reduce our calorie intake too drastically. Instead, we should try to cut out some of the extras in our diet – things like soda, juice, processed foods, sweetened tea or coffee, or candy. Processed foods tend to be high in fat, sodium, and calories, and have a low vitamin, mineral and fibre content.

Here are some strategies to help us safely drop 3,500 from our regular routine:

Run

Running for approximately 1 hour at a slow, steady pace will help us burn about 350 calories, depending on our body type, speed and terrain. Therefore, if we run for one hour for five days each week while maintaining a consistent, healthy diet, we will safely lose one pound.

It is important to understand that many of us who just begin running will eat high carbohydrate foods such as pasta in order to compensate for the exertion and give extra energy. We may think that because we have exerted ourselves so much we deserve a treat and we try to justify eating pasta because it will help to maintain high energy levels.

However, what we may not be aware of is that while we are correct in thinking that the carbohydrates will boost our energy levels for our workout, they are not setting our bodies up to shed excess weight. When we burn 350 calories but our intake is 450 due to eating a high-carbohydrate pasta dish, we are ingesting more calories than we would have otherwise.

However running does help to boost our metabolism and improve our muscle tone so that we burn calories more efficiently. Rather than indulging in a pasta dish after a run, choose a large crisp salad with the addition of a sprinkling of carbohydrate-rich croutons.

Dine In

When we dine out at a restaurant, we are not only subjecting our body to an abundance of choices of high fat, high calorie foods, but we are also tempting ourselves to eat a larger portion than we may normally eat. Therefore, what could be a mere 500 calorie meal can easily turn into a 1500-calorie fatty over indulgence. In order to shed excess pounds by reducing calories, it is essential that we are aware of exactly what we are fuelling our body with. It is particularly important at the beginning of our new routine to prepare our meals and snacks and monitor our hunger levels.

When dining out, we are usually in a relaxed social situation where food is not the main priority, but spending time with our friends or family is. For this reason, many of us tend to eat more than we normally would. Even those of us that would normally refuse, or do not normally indulge in a dessert will opt for the extra calories in a sweet treat. If we must dine out, we can help ourselves avoid temptation by selecting a mixed salad rather than a serving of pasta, pizza, or a burger and fries. It is surprising how we can reduce our calorie intake by making simple sensible meal option choices.

By simply reducing our overall calorie intake and increasing our levels of physical activity, we will easily be able to dispose of those 3,500 calories. However we must make sure to maintain our focus and motivation to stay on track to our weight loss goals and we will be rewarded by shedding those unwanted excess pounds in no time.

Chocolate has been a symbol of love and lust for centuries, this is due to Theo bromine, a brain stimulant that creates a pleasurable effect. Chocolate also contains antioxidants that may lower the risk of cancer and heart disease. However, chocolate also has an extremely high fat content, so we need to refrain from over-indulging. Dark chocolate usually contains less sugar, but higher levels of antioxidants and Theo bromine than milk chocolate.

Kiwi and papaya are juicy, colourful fruits and have an alluring and interesting aspect about them that can help push the buttons. Containing an abundance of antioxidants, tropical fruits can help fend of cancer and heart disease. Most of us associate high levels of vitamin C with oranges, but in fact kiwi fruit contains more, and papaya is a rich source of beta-carotene and high in fibre.

In medieval times, honey was thought to sweeten the marriage when mixed into a drink. However, it still has reasonably high sugar content, so should be used sparingly.

Asparagus can also help get your partner in the mood. It is one of the few excellent sources of vitamin E, and is a natural diuretic. The best way to cook them, for preventing the loss of nutrients is steaming, and they can easily be eaten by hand.

Completing that romantic dinner with a good cup of tea or coffee stimulates the release of epinephrine, which contributes to stimulating our body. It can also be found in dark chocolate. However, consuming too much caffeine before bed may result in being awake all night long, unless we intend to try and make the romance last all night!

Many of us suffer and dread the same thing every month. We feel bloated, irritable, tired, suffer intense cravings, and headaches. We would give anything to be able to breeze through our cycle like some of our friends or family members with minimal side effects. There are certain superfoods that can easily be incorporated into a well-balanced diet that may make our menstrual cycle easier to manage and cope with. The superfoods below can easily be included into our daily diet.
Bananas have often been refered to as nature’s ‘perfect food.’ They are rich in potassium, zinc, iron, folic acid, calcium, B6 and soluble fiber. They are an excellent aid for digestion, menstrual issues, and play an important role for athletes because bananas can quickly replace what our body loses during our cycle or when we are exercising frequently. Some of us may suffer from diarrhea during our monthly cycle and they are the idea treatment when eaten in conjunction with apples, rice and dry toast.

Bee pollen has been popularized by famous athletes who take it regularly for strength and endurance. It has been used successfully to treat a variety of ailments including allergies, asthma, menstrual irregularities, constipation, diarrhea, anemia, low energy, cancer, rheumatism, arthritis and toxic conditions. However, it may provoke allergic reactions if we are taking it for the first time, so we should start with small amounts and gradually increase up to a teaspoon or so each day. It can be taken in tablet, capsule, or powder form, or in raw unprocessed honey spread on toast or mixed with cereal.

Our diet should also include plenty of iron-rich foods. These include foods such as leafy green vegetables, red meat, poultry, beans, shellfish, and soy foods. These, when combined with a good intake of citrus fruit rich in vitamin C, will promote the absorption of iron. We should try and avoid alcohol, caffeinated beverages, or salty foods, and choose unsaturated fats as these will exacerbate the bloated feeling we suffer through during our monthly cycle.

Including superfoods in our diet can help to alleviate the troublesome symptoms associated with the menopause. They can also help prevent osteoporosis and help maintain our memory power. These superfoods are easily prepared, delicious to eat, and extremely healthy and good for us.

Tofu is an alternative source of protein to meat, and along with other soy products can help lower our cholesterol levels and prevent heart disease. Soy products such as tofu may also alleviate the side effects associated with menopause, including the troublesome hot flushes.

Kidney beans are rich in fibre, which can help reduce our risk of colon and other forms of cancer, as well as relieve the symptoms associated with diverticulosis. Women need 30 grams of fiber each day, so we could include them in our favourite chili recipe, or try them as a side dish as an alternative to pasta or rice.

Yogurt can help prevent osteoporosis as it is packed with calcium. It has also been shown to boost our immune system and helps with weight management. Another bonus is that yogurt contains high levels of good bacteria such as acidophilus, which helps to prevent yeast infections and urinary tract infections. It also contains protein, which may help our body overcome the fatigue and weariness that follows a hot flush.

As we age, we sometimes find ourselves forgetting things or feeling confused as we suffer memory lapses. If we find this is becoming a regular occurrence, the next time we go grocery shopping, we should buy some blueberries. Recent studies show they may actually help with short-term memory loss. Blueberries are also packed full of antioxidants, and if we combine them with some low-fat natural yogurt we will be helping to protect both our bones and our brains.

Avocado also contains antioxidants, such as vitamin E, which can help to protect our vision and skin, which often suffer as we age. The monounsaturated fat present in avocados has also been shown to improve the health and condition of our hair and skin. They are a great addition to a crisp salad, an extra ingredient in a chicken sandwich, or as a side dish mashed up as guacamole to eat with low-fat tortilla crisps.

When planning our meals and snacks, it is important to choose low-fat and low-sodium options as these elements will not help alleviate the symptoms brought on by the menopause. They are unhealthy option whatever our ages, but particularly as we grow older. If we avoid smoking and alcohol, get plenty of rest, we will soon find our symptoms of menopause will be easier to manage.