7 Delicious and Easy Snack Ideas to Break Your Fast and Support Menopause Symptoms
After fasting for 20 hours, I'm more than ready for my 4:00 PM snack. When I first tried intermittent fasting (IF), I would reach for anything edible. I focused on the length of my fast, not what I was eating. Once I got the hang of fasting, I worked on optimizing nutrition to help me perform at my best, while supporting my health during menopause. These are some of my “go-to” snacks to break my fast at 4:00 PM each afternoon:
Whole Fat Yogurt with Berries and Honey
This is my favorite snack. I get protein from the yogurt (do not use flavored or low-fat yogurt), and the fresh blueberries are packed full of phytonutrients. Sometimes I switch it up and use blackberries or raspberries.
Eggs
Eggs are an excellent protein source and cook quickly, which is important when you've been fasting all day. I love mine fried in grass-fed butter or ghee. If I’m on the go or don’t have time to cook, I’ll keep a few hard-boiled eggs in the fridge. Sprinkle with Redmon’s Celtic Sea Salt and chase it with sparkling mineral water.
Chicken or Beef
Chicken is another great source of protein, period. I sometimes cook several chicken breasts on Sunday in the Instant Pot and shred to use for the first few days of the week. If I have leftover steak or pot roast, I’ll set that aside for my snack the following day.
Kimchi or Sauerkraut
I grew up on sauerkraut, so I consider this a treat. Anything fermented is excellent for gut health and digestion. My daughter keeps a jar of kimchi in the fridge for her snacks. Hormonal changes during menopause (or PMS, in my daughter’s case) can cause issues with digestion. Digestion and gut issues can impact brain health, leading to things like anxiety, depression, or impaired memory. Research supports the idea that our body is a complex system with every part interconnected. More people are learning about the importance of the gut-brain axis and that simple lifestyle changes can have a significant positive impact on their health. I first learned about this when my daughter recommended the book The Mind-Gut Connection by Emeran Mayer, M.D. While the book’s premise is backed by scientific research, it’s written for the common reader and easy to understand.
Olives
Another favorite, super-easy snack is Trader Joe's Pitted Kalamata Olives. They are not too briny and have a mild flavor. I’ve always loved all kinds of olives– green, black, stuffed, etc., but these have the best taste and texture of anything I’ve tried.
Nuts and Seeds
What could be easier than a small bowl of cashews or almonds? These are a great source of healthy fat that contain antioxidants.
Avocado Toast
Mashed avocado on a slice of good sourdough bread with a sprinkle of sea salt is delicious. I’ve been known to top it with an egg or sprinkle it with Trader Joe’s Everything but the Bagel Seasoning.
These are the ideas that have worked for me so far. Everyone is different with different nutritional needs and taste preferences. I found out that I need a snack that is low prep, already prepared, and easy to grab from the top shelf of the pantry or fridge. I also need foods full of healthy fats and vitamins to support my busy, stressful life. Dear Reader, you must figure out what works for you. I wish you all the best on your personal health journey and I look forward to hearing what you’ve tried that works for you.
All the best,
Jennifer Kaye