Page 18 - MyMT EATS Recipe book (Proofed May 2017) (2)

MyMT™ wants you to focus on healthy carbohydrates which do not spike your insulin levels, help
to reduce inflammation of your cells and are packed with nutrients (vitamins and anti-oxidants).
These carbs sustain your energy levels for longer.

You need to have at least 6-8 servings of carbs every 3-4 hours up until 2-3 hours before bedtime
so that you reduce the frequency and severity of your hot flashes/ flushes. It’s all explained in
our webinars, so return to these if you have to. Here is our ‘Cooling Carbs Plan’ just for you.

MyMT™: ‘Cooling Carbs’ Food List
Try to select your carbohydrate foods from the list below. If you have gut problems or Irritable
Bowel Syndrome (IBS) then you need to reduce your intake of sugar, starch and wheat as these
foods may contribute to the reduction of nutrient absorption. You also need to be careful about
too much fibre. Make sure you download the ‘Anti-inflammatory Food Pyramid’ and keep this
handy when shopping.

If you are suffering from moderate to severe hot flashes/ flushes and you are over-weight, then
you need to listen to the webinar on ‘Reading a Food Label’. This informs you about reading food
labels when grocery shopping so that you reduce your intake of starch and sugar. To get you
started, MyMT™ has done this list for you. There are hundreds of carbohydrate-rich foods but we
want you to remove processed foods, dairy and for some of you with IBS, wheat as well. This is
only an example of the types of carbs that suit you in menopause. Each serving of carbs below
gives you around 20 gms. You need at least 6-8 servings a day of healthy, low sugar, low glycemic
index carbs, half as vegetables.

Carbohydrate Type Measure/ Weight
Cereal, Oats Cooked as Porridge ½ Cup
Wholegrain bread (either gluten free or 2 slices
not)
Plain Muesli (not cooked in honey) ½ Cup
Cooked brown rice (organic preferably) ½ Cup
Quinoa (cooked) ½-1 Cup
Buckwheat (cooked) ½ - 1 Cup
Pita Bread ½ - 1
Whole-grain crackers 5
Tortilla 1
Beetroot 1 Cup
Corn (cooked) ½ - 1 cup
Peas (cooked) 2 Cups
Carrots 1 cup
Pumpkin 1 Cup
Kumara or Sweet Potato (cooked) ½ Cup
Yams ½ Cup
Greens e.g. Spinach, Kale, Silverbeet 1 Cup