MENOPAUSE GLYCAN STUDY - Updated Guidelines for the Program Copyright 2021 - Christine Bailey
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MENOPAUSE
GLYCAN STUDY
Updated Guidelines for the
Program
www.christinebailey.co.uk
Copyright 2021
Additional Three Month Intervention Thank you for taking part in the Glycan Age Trial - you now have the option to continue for another 3 months and retest. I do hope you do this as it will provide valuable information about how dietary intervention may be helpful. We know that as we age methylation can be adversely affected. So we want to include nutrients that influence methylation. This is why there are lots of greens, beets and choline from eggs recommended below. There are three key systems in the body that influence aging SIRT pathways AMPK mTOR So our focus is to look at foods and nutrients that may influence these pathways in particular. In addition to diet both calorie restriction and fasting and exercise influence AMPK / SIRT1 However as mentioned we do not want to overstress the body so if you are considering fasting do not engage in heavy exercise at the same time
Examples of different type of fasting approaches are
Time restricted daily – stop eating early in the evening, go for 12-14 hours or more overnight of
no food - this is the simplest and less stress on the body if you are someone who exercises
intensely
16/8 fasting – 16 hours of no food, eat within an 8 hour window - again a good strategy for
those under stress / exercising intensely
800 Diet – follow two weeks of 800 calorie diet - do not engage in heavy exercise when doing
this
5:2 – use the 800 meal plan to fast on 800kcal 2-3 times a week.
FMD – every month follow the FMD for 5 days - do not engage in intense exercise during the 5
days
THERE IS NO ONE DIET
It would be lovely to say there is one diet that will magically take years off you but there isn't.
However there are dietary principles that will benefit all of us. It is also important to if there are
underlying healthy conditions / inflammation / gut dysbiosis that these are also addressed -
low grade inflammation is a crucial factor involved in aging.GENERAL DIETARY RECOMMENDATIONS No added sugars, fizzy drinks, squashes, fruit juice (unless very watered down) Limit alcohol – ideally avoid or once a week a couple of glasses Choline rich foods regularly through the week – eggs, sunflower seeds, chicken, tofu, soy, seafood Ideally eat liver at least once a week but ideally twice. This is high in folate and B12 Polyphenols – ½ cup berries, pomegranates, cherries etc daily, Add turmeric as much as possible - soups, stews, lattes, smoothies Green tea daily – try and include matcha green tea powder if possible. Smoothies or stirred into yogurt Dark Chocolate 30g once or twice a week optional Quercetin rich foods – red onion, capers, apples regularly through the week Fermented foods daily – kefir, coconut yogurt or yogurt, kombucha, sauerkraut, kimchi, miso 7-8 vegetables daily as much colour and variety as possible 2 portions fruit daily - make one of them berries Oily fish twice week – salmon, sardine, mackerel, smoked salmon, prawns etc. Cook with Olive oil – evidence to suggest it may act in a similar way to resveratrol
LIFESTYLE
Sleep – priority 7-8 hours. Go to bed earlier if needed
Exercise 30 mins daily - do not over train
Manage stress – walking outside, meditation, hot baths, breathing etc
Take a holiday!! Seriously it may be the best thing for your health
What Diet should I follow?
All of our meal plans would be appropriate to follow ensuring the guidelines above. If you are
looking to lose weight then 21 day or one of the fasting diets would be useful. Weight loss if you
need to lose weight can lower your ageTWO ADDITIONAL SUPPLEMENTS TO CONSIDER
Methylation supplement
Pure Encapsulations B vitamin complex
OR
Occudyne II (ARG)
Anti-aging pathway supplement
NNM or NAD+ / Resveratrol supplement e.g https://amzn.to/3cXwAil
Or https://amzn.to/2SLHDnO
And
https://amzn.to/2SN8NuG
Consider omega 3 1-3g daily esp if you do not eat much fish
Keep vitamin D levels optimal
Please note you do not have to take supplements but it is recommendedExample of a typical day - vegan
Breakfast
Smoothie with berries, spinach, almond milk, flaxseed, protein powder
Lunch
Spiced Beetroot soup
Large mixed salad with chickpeas or hummus
Piece of fruit
Dinner
Miso Mushrooms with Kale and Chickpeas
Steamed cauliflower and broccoli
Snack
Coconut yogurt and pomegranates
Handful of nuts and seeds / dark chocolate
2-3 litres water daily
Green tea to drink
Matcha latte / Tumeric LatteExample 2 - non vegan
Breakfast
Poached eggs, smoked salmon and spinach/mushrooms
Lunch
Liver pate, oat cakes
Large colourful mixed salad
Piece of fruit
Dinner
Cumin Spiced Halibut with Chipotle Superfood Kale Salad
Steamed cauliflower and broccoli
Snack
Greek yogurt and pomegranate seeds
Handful of nuts and seeds / dark chocolate
2-3 litres water daily
Green tea to drink
Matcha latte / Tumeric LatteAdditional Recipe Ideas
Chicken Liver Pate
Serves 4
6 Tbsp Olive oil
400g Pack Organic chicken livers cut into chunks
1 Small Onion Chopped
2 Cloves garlic Chopped
½ tsp dried thyme
½ tsp mixed herbs or rosemary
60g sherry
Salt and pepper
·Line a 1lb loaf tin with parchment paper.
·Heat the oil in a frying pan and fry the onion, herbs
and garlic. Cook gently for 5 minutes to soften the
onion. Add the liver and cook for 4 minutes browning
on all sides. Add the sherry and simmer for 2-3 minutes
·Remove from the heat and season
·Place in a food processor and pulse until smooth.
·Pour into the loaf tin and once cool cover with cling
then chill overnightMeatball & Kale Soup
SERVES 2
1 tbsp coconut oil
1 red onion, cut into halves and thinly sliced
1 garlic clove, crushed
100g/3½oz kale, chopped
1 tomato, deseeded and diced
500ml/17fl oz/2 cups chicken stock
chopped parsley leaves, to serve
Meatballs
200g/7oz turkey mince
1 egg yolk
1 tbsp ground almonds
1tbsp Parmesan cheese, optional
Pinch of sea salt and ground black pepper
1 tbsp chopped parsley leaves
coconut oil, for frying
Heat the coconut oil in a large saucepan over a medium
heat. Add the onion, garlic and cook over a low heat for 10
minutes or until the onion is golden.Meatball & Kale Soup Meanwhile, to make the meatballs, put all the ingredients, except the oil, in a large bowl and mix well. Using your hands, roll the mixture into 1cm/1/2in balls. Heat a small amount of coconut oil in a frying pan and cook the meatballs for 3–4 minutes, turning regularly, until browned and crisp. Add the kale, tomato and stock to the saucepan and bring to the boil, then reduce the heat. Add the meatballs and simmer for 3–4 minutes until the kale is tender and the meatballs cooked through. Ladle into bowls and scatter over parsley to serve.
Spiced Roasted Beetroot And Apple Soup With Herb
Yogurt Drizzle
Serves 2
250g beetroot peeled and diced
1 apple, quartered
½ onion, quartered
1 garlic clove
olive oil for drizzling
1tsp cumin seeds
½ tsp ground coriander
½ tsp ground cinnamon
pinch of ground ginger
zest and juice of 1 lime
500ml homemade chicken stock or bone broth
2 sprigs of mint leaves, finely chopped
pinch of sea salt
100g live natural yogurt or coconut yogurtPreheat the oven to 200C, gas mark 6 Toss the beetroot, apple, onion and garlic with a little oil in a baking dish. Season with salt and pepper and bake in the oven for 35 minutes or until tender Put the cooked vegetables in a blender with the rest of the ingredients and blend until smooth. Pour into a pan and simmer for 5 minutes.
Ginger and Turmeric Broth
Serves 4
1 onion chopped
60 g / 2 oz fresh ginger, peeled
3 large garlic cloves, peeled
1 sliced red chilli or chilli flakes, to taste
1 lemongrass stalk, rough leaves discarded
2 tbsp olive oil
2 tsp ground turmeric
3 black peppercorns
1 litre vegetable stock
Salt and pepper to taste
juice of 1 lime
Dash of tamari soy sauce
½ can 200g coconut milk optional
1 packet bare naked noodles
200g cooked tofu chunks or canned beans/ chickpeas
Chop all your spices (shallot, ginger, garlic, chilli and
lemongrass) finely. Alternatively, you could slice them
roughly and then put them in a herb chopper or food
processor and mince them.
Heat up the oil and add the spices. Saute them on a
low heat, stirring very frequently, until they have
softened and released their aroma (about 5 minutes).
.Stir in the turmeric and peppercorns for 1 minute. Add the stock and simmer for 40 minutes. Add the lime and soy sauce. If you want it creamy add the coconut milk and simmer for a few minutes. Add the noodles and tofu or beans and heat through
Miso Mushrooms with Kale and Chickpeas
Serves 2
2tbsp olive oil
300 g / 10½ oz mushrooms quartered
1 red onion chopped
2-3 garlic cloves, finely diced
a few fresh thyme springs
2 large handfuls of kale chopped
1 tbsp white miso paste
1 can of chickpeas with their liquid
salt and pepper
lemon zest and juice
a dash of smoked paprika
pinch of chilli flakes
Heat the oil in the frying pan. Add chopped mushrooms
to the pan. Fry them for a few minutes until browned,
stirring frequently.
Add onion, garlic and thyme leaves, and cook over a
low heat until soft.
Next add chopped kale, sauté for a few minutes.
Finally add miso dissolved in a bit of water chickpeas
and their liquid.
Allow everything to bubble for a few seconds, season
with pepper, lemon juice, zest, smoked paprika and
chilli if using.Cumin Spiced Halibut with Chipotle Superfood Kale
Salad
Any fish could be used for this dish
Serves 2
2 halibut steaks
pinch of sea salt
black pepper
pinch of turmeric
¼ tsp red chilli powder
1 tsp ground cumin
1tsp olive oil
pinch of tapioca or cornflour for dusting
1tsp ghee, butter or coconut oil
SALAD
200g kale chopped
30g toasted mixed seeds
½ red onion diced
30g black olives pitted and sliced
30g goji berries
100g cherry tomatoes, halved
½ tsp sea salt
¼ tsp garlic powder
¼ tsp cumin powder
¼ tsp onion powder
1 ripe avocado1tsp maple syrup
½ chipotle pepper soaked in warm water then drained
(reserve liquid) or pinch of chilli flakes
2tbsp nutritional yeast flakes
2 tablespoons lemon juice or apple cider vinegar
Place the kale in a large bowl, remove any tough stems.
Sprinkle over the salt and massage into the kale until
the kale ‘wilts’. Place the remaining ingredients in a
blender and process to form a thick puree. Add a dash
of the reserved liquid to help blend if needed. Spoon
into the bowl and with you hands massage the sauce all
over the kale. Toss in the remaining ingredients.
Mix the olive oil with the spices and rub all over the
halibut steaks.Heat the ghee or coconut oil in a large
frying pan over a medium-high heat. Dust the fish with
the flour on both sides. Place the fish into the pan,
reduce the heat slightly and fry for four minutes. Turn
over and fry for another 3-4 minutes, or until cooked
through and crisp. Serve with the kale saladLamb Burgers with beetroot
Serves 4
2 tbsp olive oil
1 onion chopped
2 tsp caraway seeds / fennel seeds
2 large raw beetroot, about 125-150g each
1 tbsp roughly chopped dill, plus extra to garnish
500g lamb mince
½ tsp salt
170g tub Total 0% Fat Greek Yogurt or Soy Greek yogurt
1 tsp tahini
Warm half the oil in a frying pan over a high heat. Add
three-quarters of the onion and cook for 3-4 minutes or
until soft and golden. Add the caraway seeds and cook
for a further 30 seconds. Remove from the heat and
cool.
Place the remaining onion in a large bowl. Peel and
coarsely grate the beetroot into the bowl. Add the
remaining oil and the dill. Season and mix well. Cover
and set aside at room temperature for 20 minutes.Place the lamb in a large bowl and add the cooked shallot mixture and the salt. Using your hands, knead the mixture well to combine. Then, with dampened hands, shape the mixture into 4 burgers just a little larger than the buns. Place on a plate, cover and chill for 30 minutes. Blend the yogurt and tahini together, season and set aside. Light or preheat the griddle or grill to high. Cook the burgers for about 5 minutes on each side until well done. Serve with salad, topped with the relish, a spoonful of tahini cream and extra dill to garnish.
Copyright 2021 www.christinebailey.co.uk
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