Saturday, March 9, 2013

Print & Save Shopping List for the Menopausal Diet

 (Illustration by Sandy Haight)

Diet for a second life:  What foods to buy to keep weight off after menopause

Ruth Gantman, our trusted nutrition counselor, has put together a list of the foods that are not only healthy but will keep the weight gain at bay.  A monthly contributor to Second Lives Club and a graduate of the Institute for Integrative Nutrition, Ruth sorts through all the health and diet news, latest research studies, and alternative medicines to come up with a diet--or as she prefers eating plan--that helps women our age maintain their weight and well-being. Be sure to read some of her older posts and check in the first week of every month for Ruth's Diet For A Second Life, a sensible eating plan that fits our life stage and lifestyle.  Continue reading for that shopping list...

Jacque Cousteau said, he didn't eat shell fish at all because he saw where they live and knew what they ate.

Since most cheese is heat-treated, which damages the fat contained in the cheese, all cheese should be used in moderation. In addition, aged cheeses are damaged fats. Choose white cheese over yellow.

Choose any of these herbs that peak your fancy. They do not contain sugar or increase insulin secretion, and they do release enormous flavor. I add chopped parsley to my creamy squash soup as a garnish. Yumm!

Try this scallop recipe below that has all the protein you need and will fill you up:

Sea Scallop Nicoise Salad Recipe


For the vinaigrette:
1tb Dijon mustard
1 medium shallot, finely chopped
1⁄8ts salt
1⁄4ts freshly ground black pepper
For the salad:
1⁄2lb green beans, trimmed
12oz red potatoes, cut into 1-inch pieces (leave skin on)
1tb extra-virgin olive oil
1lb sea scallops, patted dry
 Salt and freshly ground black pepper
1 head butter or Boston lettuce
3 plum tomatoes, seeded and chopped
16 Ni├žoise olives, pitted and halved

To make the vinaigrette, whisk together olive oil, vinegar, and mustard in a small bowl. Stir in shallots, salt, and pepper.

To make the salad, bring a large pot of water to a boil. Add green beans and cook for 2 minutes. With a slotted spoon, transfer beans to a bowl of ice water; drain. Add potatoes to the same pot of boiling water and cook for 9 to 10 minutes. Transfer to a bowl of ice water and drain.

Heat olive oil in a large skillet over medium-high heat. Season scallops with salt and pepper and place in skillet. Without stirring, cook for 2 to 3 minutes or until golden brown. Turn scallops and repeat on opposite side.

Separate lettuce leaves and divide among 4 plates. Top each with one-quarter of the beans, potatoes, scallops, tomatoes, and olives. Drizzle each with about 2 tablespoons vinaigrette; serve.

By Ruth Gantman, HHC, AADP, Holistic Health Coach
You can contact Ruth with your questions about menopause at  Also visit Ruth's blog for more in depth information on nutrition at Eat Smart Live Smarter and Nurtured By Nature for more on menopause.


  1. Thanks for this useful and informative post for me to print and use. I am tired of gaining weight (especially in my belly) during menopause. I eat most of these foods, but still gain. Argh! I will fight the good fight, particularly with spring around the corner. You women really rock and I love your website.

    1. Weignt gain during menopause is easy to do. If you want to talk about what is happening to you and get some guidance, I offer a free health consultation. I took this on for myself, and I have helped several women reverse the effects of menopause. Interested? Please contact me:

      You will take away a plan of action that works!

  2. AHA…love the “grass fed beef”! So very important as corn is not their “natural” food and therefore they are more likely to have had antibiotics for stomach ailments. Corn fed beef also have huge enlarged hearts and would die of cardiac arrest (as well) if they were not butchered as soon as they are…a healthy plant or animal produces healthy food.

    1. You make a great point! Thanks for adding information to this post.

  3. Thanks for the list! I buy organic on about 99% of my food. Why eat healthfully but buy meats or veggies that are full of chemicals? I went organic after my oncologist recommended it. That sums it up!

    1. So glad to hear that your oncologist recommened organic!

  4. Thanks for the list! I buy organic on about 99% of my food. Why eat healthfully but buy meats or veggies that are full of chemicals? I went organic after my oncologist recommended it. That sums it up!

  5. Ruth,I am a vegan which means my protein comes in carb forms. I gained 10 pounds while going through menopause in the last year, and am having a HARD time getting it off. I eat fruit blended with soy milk for breakfast, vegetable soup and fruit for lunch, vegetables and my "proteins" for dinner (tempeh, beans, soy in the form of "chicken" patties or "hamburg" in spaghetti). I exercise 3 times a week. Anything else I can do?

  6. It sounds as if you are insulin resistant in addition to menopause. Have your blood tested. If all is well, consider a cleanse to start you off on the right footing. Keep a food diary and see what you are consuming. Bring it with you to your doctor when you have your blood tested.

  7. Nice post. Well what can I say is that these is an interesting and very informative topic on stomach ailments list