Table Of Content“The information in this book should be of great help to women E
Eat to Defeat
as they search for easy-to-understand information about this a
t
sacred and transformative stage of life.” t
o
—Dean Ornish, MD, from the Foreword Menopause
D
e
f
F e
a
rom the founder of Red Hot Mamas®, the largest menopause education program t
in the country, and an award-winning physician comes the cookbook to help alleviate M
the symptoms of menopause and keep you looking and feeling like a red hot mama.
e
n With
Karen Giblin and Dr. Seibel have worked with some of America’s top chefs to create
o More Than
these delicious and health-supporting recipes. From get-up-and-go breakfasts to sump-
p 130
tuous sides and mouthwatering entrées, eating for health never tasted so good.
a
u
Complete with accessible health information to control menopausal symptoms through
healthy eating, Eat to Defeat Menopause helps you to stay healthy, wise, and beautiful s
e Recipes
inside and out with its wealth of strategies and practical advice, including:
THE
• dietary strategies to improve sleep and to reduce hot fl ashes ESSENTIAL
NUTRITION
• key foods for health, fi tness, and optimal well-being
GUIDE
• the scoop on soy foods—the perfect food for menopause FOR A
• dietary guidelines and healthy weight tips HEALTHY
MIDLIFE
• delicious recipes for the whole family
WITH
MORE
Calling all red hot mamas! Eat to Defeat Menopause helps you supercharge your health
THAN
at menopause and beyond!
130
RECIPES
KAREN GIBLIN is the president and founder of Red Hot Mamas®, the nation’s largest
menopause education program. A go-to expert on perimenopause and menopause, she
G
lives in Bridgewater, New Jersey. I
B
RedHotMamas.org L
I
N
MACHE SEIBEL, MD, is a Professor of Obstetrics and Gynecology and Director of the a Foreword by DEAN ORNISH, MD
n
Complicated Menopause Program at the University of Massachusetts Medical School. d
S
He lives in Boston, Massachusetts. E
DoctorSeibel.com I
B THE ESSENTIAL NUTRITION GUIDE FOR A HEALTHY MIDLIFE
E
L
$19.00 US / £10.99 / $22.00 CAN HEALTH/DIET KAREN GIBLIN, founder of Red Hot Mamas®
DA CAPO PRESS
Lifelong Books A Lifelong Original
Aw wMwem.dbaecra opfo tphree Psesr.sceoums Books Group CCoovveerr dpehsoitgong rbayp Ch o©ol eAyn Dneasbieglnle L Barbeakey/Digital Vision/GettyImages MACHE SEIBEL, MD, Professor of Obstetrics and Gynecology at the University of Massachusetts Medical School
9780738215099-text_giblin 4/25/11 12:59 PM Page i
PRAISEFOR
Eat to Defeat Menopause
“Great recipes for menopausal women. Dr. Seibel and Ms. Giblin give
us excellent food choices that will optimize our health during our most
productive years. And the food is delicious!”
—Julia Johnson, MD, Chair, Department of Obstetrics &
Gynecology, University of Massachusetts Medical School
“This is far more than a cookbook. It’s practical advice and essential in-
formation on menopause. And if you follow the recipes . . . you will be
happy, healthy, and helping the non-menopausal members in the fam-
ily as well.”
—Mary Jane Minkin, MD, Clinical Professor of Obstetrics &
Gynecology and Reproductive Sciences, Yale University School of Medicine
9780738215099-text_giblin 4/25/11 12:59 PM Page ii
ALSOBYKARENGIBLIN
Manual of Management Counseling for the Perimenopausal and
Menopausal Patient: A Clinician’s Guide
(Written with Mary JaneMinkin, MD)
ALSOBYMACHESEIBEL, MD
Save Your Life: What to Do in a Medical Emergency
(Written with Shelly Glazier)
The Soy Solution for Menopause: The Estrogen Alternative
(Author)
A Woman’s Book of Yoga: Embracing Our Natural Life Cycles
(Written with Hari Kaur Khalsa)
Journal Babies: Your Personal Conception and Pregnancy
Organizer (Written with J. Stephenson)
Infertility: A Comprehensive Text (Editor)
Technology and Infertility: Clinical, Psychosocial, Legal
and Ethical Aspects (Edited with Ann Kiessling and
Judith Bernstein)
Infertility: Your Questions Answered (Written with
Howard S. Jacobs and S. L. Tan)
Family Building Through Egg and Sperm Donation
(Written with Susan L. Crockin)
Ovulation Induction (Edited with Richard E. Blackwell, MD)
Infertility: A Comprehensive Text, 2nd Edition (Editor)
Infertility: Your Questions Answered, 2nd Edition (Written
with Howard S. Jacobs and S. L. Tan)
9780738215099-text_giblin 4/25/11 12:59 PM Page iii
eat to defeat
menopause
THE ESSENTIAL NUTRITION GUIDE FOR A
HEALTHY MIDLIFE—WITH MORE THAN 130 RECIPES
A Red Hot Mamas® / HealthRock® Book
Karen Giblin & Mache Seibel, MD
A Member of the Perseus Books Group
9780738215099-text_giblin 4/25/11 12:59 PM Page iv
We would like to dedicate this book to our mothers,
who taught us the importance of a healthy diet and made us realize that the main difference
between an Italian mother and a Jewish mother is how they make the sauce, and to our children
who have been taught to “eat this, it’s good, and it’s good for you!”
Many of the designations used by manufacturers and sell- First Da Capo Press edition 2011
ers to distinguish their products are claimed as trade-
marks. Where those designations appear in this book and Published by Da Capo Press
Da Capo Press was aware of a trademark claim, the des- A Member of the Perseus Books Group
ignations have been printed in initial capital letters. www.dacapopress.com
Copyright © 2011 by Karen Giblin and Note: The information in this book is true and complete
Machelle M. Seibel, MD to the best of our knowledge. This book is intended only
as an informative guide for those wishing to know more
All rights reserved. No part of this publication may be about health issues. In no way is this book intended to
reproduced, stored in a retrieval system, or transmitted, replace, countermand, or conflict with the advice given
in any form or by any means, electronic, mechanical, pho- to you by your own physician. The ultimate decision con-
tocopying, recording, or otherwise, without the prior cerning care should be made between you and your doc-
written permission of the publisher. Printed in the United tor. We strongly recommend you follow his or her advice.
States of America. For information, address Da Capo Information in this book is general and is offered with no
Press, 11 Cambridge Center, Cambridge, MA 02142. guarantees on the part of the authors or Da Capo Press.
The authors and publisher disclaim all liability in con-
Interior design by Pauline Brown nection with the use of this book. The names and iden-
tifying details of people associated with events described
Set in 11 point Warnock Pro Light by the in this book have been changed. Any similarity to actual
Perseus Books Group persons is coincidental.
Library of Congress Cataloging-in-Publication Data Da Capo Press books are available at special discounts
for bulk purchases in the U.S. by corporations, institu-
Giblin, Karen L. tions, and other organizations. For more information,
Eat to defeat menopause : the essential nutrition please contact the Special Markets Department at the
guide for a healthy midlife—with more than 130 recipes Perseus Books Group, 2300 Chestnut Street, Suite 200,
/ Karen Giblin & Mache Seibel. Philadelphia, PA, 19103, or call (800) 810-4145, ext. 5000,
p. cm. or e-mail [email protected].
Includes bibliographical references and index.
ISBN 978-0-7382-1509-9 (pbk.)— 10 9 8 7 6 5 4 3 2 1
ISBN 978-0-7382-1510-5 (e-book)
1. Menopause—Diet therapy—Recipes. I. Seibel,
Machelle M. II. Title.
RG186.G53 2011
618.1'750654—dc22 2011006062
9780738215099-text_giblin 4/25/11 12:59 PM Page v
CONTENTS
Foreword by Dr. Dean Ornish ix
Acknowledgments xiii
Introduction xv
WHO ARE KAREN AND MACHE? xvi
HOW TO USE THIS COOKBOOK xvii
A NOTE ABOUT THE NUTRITIONAL ANALYSIS xviii
1 A Little About Perimenopause and Menopause 1
2 What Does “Healthy Weight” Really Mean? 7
3 Dietary Strategies for Hot Flashes, Insomnia, 17
and Other Menopausal Symptoms
4 Understanding Soy Foods: 23
The Perfect Food for Menopause
5 More Helpful Foods for Menopause 29
and Other Dietary Guidelines
THE RECIPES
6 Breakfast 47
Strawberry-Yogurt Shake, 48 • Soy Smoothie, 48 • Maine
Wild Blueberry Granola French Toast, 49 • Whole-Grain
Pancakes, 50 • Dewberry’s Black Fingers Egg Scramble, 51
• Eggs in the Nest, 52 • Fresh Cranberry Muffins, 53 •
Breakfast to Go, 54
v
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vi CONTENTS
7 Appetizers and Side Dishes 55
Mock Chopped Liver, 56 • Spinach, Basil, and Red Pepper
Wraps, 57 • Goat Cheese Monte Cristo, 58 • Nori Rolls, 59
• Caribbean-Style Black Bean and Rice Salad, 60 • Stuffed
Zucchini, 61 • Black Bean Salsa, 62 • Sesame Tamari
Tofu, 63 • Edamame, 64 • Roasted Soy Nuts, 65 • Pan-
Seared Sardines, Slow-Cooked Grains, Swiss Chard, Golden
Raisins, Pine Nuts, and Smoked Paprika, 66 • Stuffed
Bell Peppers, 68 • Eggplant Pakoras, 69 • Couscous with
Pumpkin, Almonds, and Dried Apricots, 70 • Kasha, 71
• Green Bean Bits with Crispy Garlic, 72 • Mashed
Sweet Potatoes and Apples, 73 • Carrot-Pineapple Slaw, 74
8 Soups and Stews 75
Crab and Sweet Potato Soup, 76 • Maine Fiddlehead Fern
Soup, 77 • Iced Watermelon and Maine Blueberry Soup, 78
• Roasted Sweet Potato and Apple Soup, 79 • Rocky
Mountain Minestrone, 80 • Lentil Soup, 82 • Angel Hair
Pasta, Chickpea, Escarole, and Sausage Soup, 83 • Chicken
Soup with Pasta, 84 • Red Hot Mamas Minestrone Soup, 85
• Pasta and Bean Soup (Pasta e Fagioli), 86 • Piquillo Pepper
and Tomato Soup, 87 • Chilled Tomato Soup, 88 • Borscht
(Beet Soup), 89 • Mushroom-Barley Soup, 90 • Fish Stew, 92
• Vegetable Stew, 93 • Lentil Stew, 94
9 Salads 95
Watermelon and Watercress Salad, 96 • Dungeness Crab
Salad with Peas, Thai Basil, Greens, Mint, and Meyer Lemon
Vinaigrette, 97 • Asian Tuna Salad, 99 • Summer Salad, 100
• Arugula and Tomato Salad, 101 • Spinach Salad with
Feta and Prosciutto, 102 • Tuna and Bean Salad, 103 •
Watercress Salad with Fennel, 104 • Tortellini and Olive
Salad, 105 • Roasted Beet and Asparagus Salad, 106 •
Caprese Salad, 107 • Salad Niçoise, 108 • Celery and
Walnut Salad, 109 • Roasted Beet Salad with Grapefruit
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CONTENTS vii
and Chive Vinaigrette, 110 • Shepherd’s Salad, 111 •
Canlis Salad, 113 • Kale with Tofu, 115 • Yogi No-Egg
Egg Salad, 116 • Yogi Sesame-Yogurt Dressing, 117
10 Pastas 119
Spaghetti Puttanesca, 120 • Tuscan-Style Penne with
White Beans and Grilled Chicken and Basil, 121 • Lemon
Fettuccine, 122 • Spaghetti with Tuna, 123 • Lemon-
Walnut Farfalle, 124 • Penne with Pine Nuts in Tomato
Sauce, 125 • Penne with Golden Raisins, Spinach, and
Chickpeas, 126 • Linguine with Seafood, 127 • Vermicelli
with Clam Sauce, 128 • Farfalle with Tomatoes and Goat
Cheese, 129 • Smashed Tomatoes and Penne, 130 • Pesto, 131
• Pasta with Braised Garden Vegetable Ratatouille, 132
11 Entrées 135
Pan-Roasted Haddock, 136 • Sautéed Trout with
Citrus, 137 • Olive Oil–Poached Halibut with Black Chickpea
Tapenade, 138 • Sweet-and-Sour Tuna, 140 • Swordfish with
Orange-Lemon Sauce, 141 • Halibut in Wine and Tomatoes, 142
• Cod with Rosemary and Anchovies, 143 • Red Snapper with
Tomatoes, 144 • Salmon with Pomegranate Caponata and
Fennel Slaw, 145 • Wild Alaskan Halibut Crusted with Brioche
with a Salad of French Green Beans, Belgian Endive, Watercress,
and Tomatoes, 146 • Wild Snapper Mediterranean with
Artichokes à la Barigoule, Valencia Oranges, French Green
Beans, and Basil, 148 • Soy-Grilled Salmon Skewers, 150 •
Broiled George’s Bank Codfish with Citrus and Fennel Slaw, 151
• Hamachi en Escabeche, 152 • Sautéed Day-Boat Scallops,
Nettles, Sunchokes, and Raisin-Caper Emulsion, 154 • Orange
Scallops, 156 • Shrimp in Tomato Sauce with Capers, 157 •
Seafood Couscous Paella, 158 • Seared Hand-Harvested Maine
Sea Scallops with Caramelized Onions, Savoy Cabbage,
French Lentils, and Balsamic Syrup, 159 • Lobster and Duck
Chow Mein, 161 • Chicken and Shrimp Sorentina, 163 •
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viii CONTENTS
Chicken Giovanni, 164 • Curried Chicken, 165 • Moroccan
Chicken over Apricot-Cranberry Couscous, 166 • Roasted
Chicken Mediterranean, 168 • Whole Roasted Baby Chicken
and Potato Gnocchi with Honey-Glazed Parsnips and Young
Beets, 170 • Grandma Greenwood’s Roasted Sunday Chicken, 172
• Delectable Sweet-and-Sour Tofu, 174 • Grilled Marinated
Tempeh, 175 • Eggplant-Tofu No-Noodle Lasagne, 176 •
Charcoal-Grilled Seitan Skewers, 177 • Tofu Cacciatore, 178
• Cold Tofu with Cilantro, Green Onions, and Soy Sesame
Sauce, 180 • Byaldi Confit and Crispy Artichokes with
Saffron-Tomato Nage, 181 • Oven-Roasted Artichokes with
Garlic and Anchovies, 183 • Meatless Sloppy Joes, 185 •
Baked Eggplant, 186 • Lemon- and Mint-Marinated Roast
Leg of Lamb, 187
12 Desserts 191
Apples with Raisins, 192 • Stuffed Pears, 193 • Strawberries
with Ricotta Topping, 194 • Peaches in Wine, 195 • Honey-
Poached Pears with Citrus Biscotti, 196 • Baked Apples, 198
• Baked Spiced Pears with Zabaglione Sauce, 199 • Watermelon
Granita, 200 • Fruit Flambé over Sorbet, 201 • Baked
Alaska, 202 • Frozen Berry Yogurt, 204 • Mock Apple Pie, 205
• Chocolate Mousse Pie, 206 • Best Carrot Cake Ever, 208 •
Dewberry’s Triple Chocolate Brownies, 210 • Chocolate
Zucchini Bread, 212 • Mandelbrodt, 213 • Oatmeal Chocolate
Chip Cookies, 214 • Mango Lassi, 215 • Golden Milk, 216
Metric Conversion Chart 217
Appendix: Vitamins and Minerals 219
for a Healthy Diet
Recipe Contributors 223
Notes 225
Index 227
9780738215099-text_giblin 4/25/11 12:59 PM Page ix
FOREWORD
M
any people tend to think of We showed that integrative medicine
breakthroughs in medicine as approaches may stop or even reverse the
a new drug, laser, or high-tech progression of coronary heart disease,
surgical procedure. They often have a diabetes, hypertension, obesity, hyp erc ho -
hard time believing that the simple choices lesterolemia, and other chronic cond itions.
we make in our lifestyle—what we eat, We also published the first randomized
how we respond to stress, whether or not controlled trial showing that these lifestyle
we smoke, how much exercise we get, changes may slow, stop, or even reverse
and the quality of our relationships and the progression of prostate cancer, and
social support—can be as powerful as may affect breast cancer as well.
drugs and surgery, but they often are. Our latest research shows that chang-
Often, even better. ing lifestyle changes our genes in only
For more than thirty years, I have di- three months—turning on hundreds of
rected a series of studies showing what a genes that prevent disease and turning off
powerful difference changes in diet and genes and oncogenes associated with
lifestyle can make. My colleagues and I at breast cancer and prostate cancer, as well
the nonprofit Preventive Medicine Re- as genes that cause heart disease, oxidative
search Institute showed, for the first time, stress, and inflammation. We also found
that many diseases, including heart dis- that these lifestyle changes increase telo-
ease, prostate cancer, diabetes, and hyper- merase, the enzyme that lengthens tel-
tension, are often reversible, and thus omeres, the ends of our chromosomes
largely preventable. that control how long we live. Even drugs
We used high-tech, state-of-the- have not been shown to do this.
art measures to prove the power of sim- Although it’s understandable that
ple, low-tech, and low-cost interventions. many people feel more bewildered than
ix
