Table of Contents
MENUPAUSE: Five Unique Eating Plans to Break Through Your Weight Loss Plateau and Improve Mood, Sleep, and Hot Flashes
Did you know the skin of a salmon fillet contains the highest concentration of omega-3 fatty acids on the whole fish? Studies show these fatty acids can protect you from heart disease, restore hormone balance and contribute to eye health! Omega-3’s calm inflammation in your body, the cause of so many diseases and a contributor to aging…so, say yes to salmon skin!
This simple recipe, taken from MENUPAUSE: Five Unique Eating Plans to Break Through Your Weight Loss Plateau and Improve Mood, Sleep, and Hot Flashes by Dr. Anna Cabeca, is for two servings, but can easily be doubled or tripled. Quick, easy and delicious, this is a great one for the file! (Read more about the book here)
- 2 salmon fillets, 4-6 oz each, patted dry with skin left on
- 2 Tbsp extra-virgin olive oil
- sea salt, 1/2 tsp
- black pepper, 1/2 tsp
- garlic powder, 1/2 tsp
- onion powder, 1/2 tsp
- paprika, 1/2 tsp
- dried oregano, 1/4 tsp
Lightly brush both sides of the fillets with some of the olive oil and evenly season with the spices.
Heat the remaining olive oil in a large skillet over medium-high heat. Add the fillets, skin side down, and cook for 2 minutes. Reduce the heat to medium and cook for another 5 minutes (you may need to cook a little longer if the fillets are thick). While the salmon cooks, occasionally press down with a spatual so the skin comes into full contact with the hot pan. Flip the fillets over and then turn off the heat.
Allow the salmon to finish cooking in the hot pan for 30-60 seconds. Then transfer the fillets to serving plates and enjoy!
About the book: MenuPause: Five Unique Eating Plans to Break Through Your Weight Loss Plateau and Improve Mood, Sleep, and Hot Flashes:
More than 125 detoxifying and hormone-healing recipes to reduce the symptoms of perimenopause and menopause, from the bestselling author of The Hormone Fix and Keto-Green 16
“Dr. Cabeca shows us how to take charge of our health in midlife, using the power of food to start feeling better—and find optimal weight, improved mood and more energy along the way!”—Izabella Wentz, PharmD, New York Times bestselling author of Hashimoto’s Protocol
A major hormonal shift in every woman’s life, menopause heralds a time of new freedoms, potential, and empowerment. But this necessary shift often also brings with it uncomfortable symptoms like brain fog, reduced libido, joint pain, constipation, and hot flashes. And even while eating and exercising as usual, most menopausal women also experience frustrating weight gain—in and of itself a symptom that can make the other symptoms worse. We seldom make the connection between what we eat and how it affects our hormones. But food is a direct hormone regulator, so when hormones shift, we must shift as well. Choosing ingredients wisely is the best way to reduce all your symptoms, including that frustrating weight gain.
With more than 125 delicious recipes—many of which fit more than just one eating plan—MenuPause is your guide to a more comfortable menopausal transition, and ensures you won’t go hungry in the process!
Adapted from MenuPause copyright © 2022 by Dr. Anna Cabeca. Used by permission of Rodale Books, an imprint of Random House, a division of Penguin Random House LLC, New York. All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.
ABOUT THE AUTHOR:
ANNA CABECA, DO, OBGYN, FACOG is triple-board certified and a fellow of gynecology and obstetrics, integrative medicine, and anti-aging and regenerative medicine. She has special certifications in functional medicine, sexual health, and bioidentical hormone replacement therapy. The author of the USA Today bestseller The Hormone Fix and Keto-Green 16, she is the creator of the highly acclaimed virtual transformation programs Sexual CPR, Magic Menopause, and Breeze Through Menopause; she offers keto-green nutrition plans to online subscribers; and she developed the adaptogenic superfoods drink Mighty Maca Plus as well as Julva vulvar cream. She has been interviewed by all the major television networks and has been featured in InStyle, HuffPost, and mindbodygreen. She lives in Dallas, Texas, with her daughters, horses, and dog.