Author Archives: elenzia

valentines day self care guide

A Valentine’s Day Self-Care Guide

As Valentine’s Day approaches, we’re reminded that love should extend beyond the boundaries of relationships. This year, let’s focus on the most important relationship of all – the one with ourselves. Here’s a short guide to help you prioritise your wellbeing and radiate love from within.

1. Start your day with a healthy breakfast

Begin your Valentine’s Day on a nourishing note. Whip up a delicious and nutritious breakfast that fuels your body and sets a positive tone for the day ahead. Consider adding elénzia PROTEIN™ to your morning routine for an extra energy boost and sustain your cravings until lunch. Because who says self-love can’t start on a plate?

2. Pamper your skin with Endor Technologies®

Treat your skin to a luxurious pampering session with our skincare range, created using powerful ingredients that are gentle on the skin. Cleanse, hydrate, and rejuvenate your skin with formulations crafted from decades of expertise in biomedical research. Indulge in the age-rewinding effects and let your skin glow.

3. Take a mindful moment

In the midst of your busy day, carve out a few moments for mindfulness. Whether it’s a short meditation, deep breathing exercise, or simply sipping a cup of herbal tea, taking time for yourself can do wonders for your mental wellbeing. Struggling to concentrate? Try elénzia ENHANCE™, a supplement designed to improve cognitive function and clarity.

4. Treat yourself to a special meal

Cap off your Valentine’s Day with a special, indulgent meal. Whether you’re preparing your favourite dishes or ordering a delightful feast, savour each bite and prioritize your well-being. Elevate the experience by incorporating elénzia IMMUNITY™ into your routine, supporting both immune health and gut well-being as you relish in the joy of nourishing yourself.

5. Experience a restful night’s sleep

As the day comes to a close, embrace tranquillity and a good night’s sleep with our specially crafted elénzia MENOPAUSE™ sachets. Designed to support women navigating this stage of life, our supplement complements your bedtime routine, promoting a serene night’s rest and ensuring you wake up feeling rejuvenated.

This Valentine’s Day, commit to loving and caring for yourself as much as you do for others now that you have the perfect allies to enhance your self-care routine. Embrace the journey to a healthier, happier you, and let the love you show yourself radiate to those around you. Happy Valentine’s Day!

menopausal relationship

How elénzia MENOPAUSE™ Could Improve Your Relationship

As Cupid gears up for his annual arrow-shooting spree, we’re here to remind you that love isn’t just in the air; it’s also in your brain, and more importantly, in the tiny, powerhouse molecules we call hormones.

Love on the Brain

Let’s face it; menopause can be a bit like riding a roller coaster blindfolded. One minute you’re feeling fabulous, and the next, you’re battling stress, anxiety, mood swings, low sex drive, and the less-than-lovely companion, vaginal dryness. It’s like dealing with a mixed bag of emotions, and who needs that when all you want is a peaceful and harmonious relationship?

But fear not, our elénzia MENOPAUSE™ supplements are here to bring balance back to your life and, by extension, your love life.

Day and Night Romance

Meet the dynamic duo – elénzia MENOPAUSE™ AM and PM supplements. These little wonders are designed to cater to the specific challenges menopausal women face, ensuring you’re ready to embrace love with open arms and a radiant glow.

elénzia MENOPAUSE™ AM – The Morning Pick-Me-Up

Our AM supplement is like a superhero for your brain. It targets memory retention, productivity, and hormone regulation, giving you the mental clarity you need to tackle the day. No more forgetting where you put your keys or feeling like your to-do list is a mile long. With elénzia MENOPAUSE™ AM, you’ll be on top of your game, and that’s a plus for any relationship!

elénzia MENOPAUSE™ PM – The Evening Calm

As the sun sets, our PM supplement steps in to rescue you from the clutches of sleepless nights, hot flashes, and anxiety. Picture this: a restful night’s sleep, waking up feeling refreshed, and ready to take on whatever comes your way. With elénzia MENOPAUSE™ PM, you can bid farewell to those midnight rendezvous with insomnia and say hello to the well-deserved beauty sleep you’ve been craving.

Radiant Skin from Within

But wait, there’s more… our elénzia MENOPAUSE™ supplements not only have your brain and emotions covered but also your skin. Both the AM and PM supplements target skin texture, ensuring you look and feel beautiful. It’s like a love potion for your skin, because why should Cupid have all the fun?

This Valentine’s Day, give yourself and your relationship the gift of elénzia MENOPAUSE™. Embrace the love in your brain, the balance in your hormones, and the glow in your skin. After all, a happy you means a happy relationship.

Wishing you all a love-filled Valentine’s Day ♥.

ele protein choc

elénzia PROTEIN™ – The Data

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The development of elénzia PROTEIN™, a plant-based protein peptide supplement, is grounded in a thorough examination of clinical research data. Drawing from a wealth of scientific studies, the formulation process integrates cutting-edge research findings to optimise the blend of plant-derived peptides, ensuring efficacy and bioactive properties.

Protein Composition

Proteins are the building blocks of your bodily tissues including muscle, skin and hair. Having an adequate intake for your personal needs is vital to maintain optimum health. Proteins are composed of amino acids and 9 of these cannot be made by our body.

Vegan protein sources tend to be ‘incomplete’ and lack at least 1 of these essential amino acids. So, a beneficial combination of vegan proteins is required to provide a complete source of all essential amino acids.

elénzia PROTEIN™ beneficially combines pea and rice proteins to provide a complimentary amino acid profile covering all the essential amino acids for optimum health and function.

Therefore, this product is a complete vegan protein source (Hertzler et al., 2020).

Pea protein, in particular, is an excellent vegan source of Branched Chain Amino Acids (BCAA’s). These three essential amino acids – leucine, isoleucine, and valine – are vital for Muscle Protein Synthesis. An insufficient BCAA intake would impact recovery time and muscle mass maintenance, even leading to muscle wastage. A meta-analysis of 8 studies that considered the effect of BCAA supplementation on post-exercise muscle soreness found a large and significant reduction in soreness compared to a placebo (Fedewa et al., 2019).

Digestibility

Plant-based protein sources are notorious for their lower digestibility. Intact cell walls shield the intracellular proteins from digestive enzymes, preventing efficient digestion, absorption, and total availability to the body. (Roelofs et al., 2024)

However, pea and rice proteins are not simply isolated from the other cellular components, they are pre-digested or hydrolysed. As the initial breakdown of the protein is already complete, its digestion and absorption rate are improved, providing high bioavailability (Koopman et al., 2009).

Weight management

Maintaining a high-protein diet is vital for those seeking sustainable weight loss. Adequate protein intake prevents lean muscle mass loss during periods of restricted calorie intake (Moon & Koh, 2020).

Evans et al. (2012) carried out a randomised clinical trial over 12 months where 130 overweight individuals either consumed a high protein diet or simply a calorie restriction diet. Incredibly, individuals whose diet had a relatively high ratio of protein (the high protein group) lost 53% more weight than those who restricted calorie intake.

Satiety

By increasing levels of GLP-1 and leptin in the body and inhibiting the hunger hormone ‘Ghrelin’, increasing protein intake helps us feel satisfied for longer and reduces the incidence of snacking. (Moon & Koh, 2020).

Weigle et al., (2005) Carried out a weight loss study on overweight women and found that those consuming a diet with protein accounting for 30% of calories instead of only 15% consumed an average of 441 calories less per day. So, consuming more protein as part of our meals is more satiating and can help the natural reduction in calorie intake throughout the day.

Interestingly, a study by Diepvens et al., (2007) found that pea protein hydrolysates were more effective at suppressing hunger than whey protein. Therefore, elénzia PROTEIN™ may have a greater impact on satiety and daily calorie consumption, highlighting its potential as a weight management product.

The convenience and concentrated dose of elénzia PROTEIN™ can help individuals trying to increase their daily protein intake and reap the benefits.

Vitamins & Minerals

Vitamin D2  – contributes to the maintenance of normal muscle function and the normal function of the immune system.

Vitamin B2 – contributes to normal energy-yielding metabolism and the normal metabolism of iron.

Vitamin B3 – contributes to normal energy-yielding metabolism and the reduction of tiredness and fatigue.

Vitamin B5 – contributes to the reduction of tiredness and fatigue and the normal synthesis and metabolism of steroid hormones, vitamin D and some neurotransmitters.

Vitamin B6 – contributes to normal protein and glycogen metabolism and the reduction of tiredness and fatigue.

Vitamin B12  – contributes to normal energy-yielding metabolism and the reduction of tiredness and fatigue.

Vitamin C – contributes to maintaining the normal function of the immune system during and after intense physical exercise and increases iron absorption.

Iron – contributes to normal energy-yielding metabolism, the reduction of tiredness and fatigue and the normal function of the immune system.

Selenium – contributes to the normal function of the immune system and the normal thyroid function.

Zinc – contributes to normal protein synthesis, the normal function of the immune system and the protection of cells from oxidative stress.

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elenzia protein for women over 40

The Power of Protein for Women Over 40

As we gracefully navigate the journey beyond 40, embracing our wellbeing becomes paramount. Protein, a vital macronutrient alongside carbohydrates and fats, takes centre stage in promoting our optimal functioning as we age.

For women beyond the 40s, our protein needs are unique, and understanding this empowers us to make informed choices for a thriving and fulfilling later life. The recommended protein intake for adults is 0.75 grams per kilogram of body weight. However, recent research suggests that for those of us in the golden age group, 1 to 1.2 grams per kilogram per-day might be more beneficial.

But why is protein so crucial?

When we consume proteins, they transform into amino acids, often referred to as the “building blocks” of our bodies. Interestingly, there are nine essential amino acids that our bodies cannot produce, emphasising the importance of sourcing them from our diet.

Age-related muscle loss often leads to weakness, decreased mobility, and a potential decline in the quality of life. It’s at this juncture that sustaining an adequate protein intake becomes imperative, not just for muscle maintenance but for overall wellbeing.

Resistance training, a powerful ally in aging healthily, works hand in hand with protein. Together, they maintain muscle strength, a cornerstone for independent living. And it’s not just about muscles; protein plays a pivotal role in bone health. Preserving our bone density becomes essential to reduce the risk of fractures and ensure a high quality of life. For women, especially post-menopause, the emphasis on protein is heightened, as it can contribute significantly to improved bone density and mitigate the risk of osteoporosis.

As we navigate the intricate journey of ageing, ensuring good health takes precedence. Protein, with its many benefits, becomes a cornerstone in this pursuit. Whether through maintaining muscle mass, supporting bone health, or promoting overall well-being, protein proves to be indispensable in our goal to age healthily.  

elénzia PROTEIN™ is crafted with rice and pea protein peptides pre-broken-down for easy digestion, ensuring your body absorbs the full protein content. This innovative solution offers a complete amino acid profile without compromising your dietary preferences. Whether you’re on the go or savouring a moment blended into your morning coffee, elénzia PROTEIN™ stands as the perfect choice for optimal protein intake, tailored to the unique needs of women navigating the beautiful journey beyond 40.

alexa mullane nutritional therapist health wellness

In Conversation With Alexa Mullane

Meet Alexa Mullane, a nutritional therapist with a wealth of experience dealing with hormonal health and gut issues. We sat down to discuss the benefits of a healthy diet, wellness and eating with intention.

What role does a well-balanced diet play in promoting overall health and vitality as we age?

A well-balanced diet is one of the most important things (but not the only thing!) you can do for overall health and vitality. Every cell in our body needs nutrients to function, and without essential nutrients in our diet, our health would be affected, and the aging process would be sped up. Nutrition can be used to help heal us and to prevent illnesses. Other things we can do to promote health and vitality are stay active, get out in nature, keep our brains active and maintain healthy personal relationships.

Having said that, are there certain superfoods or nutritional powerhouses you recommend for those of us looking to prioritise our health?

It’s important to get a wide range of nutrients from a variety of sources to ensure we have optimal health – and we shouldn’t focus on one food or nutrient to the detriment of others; if we ate the same foods every day then this would limit our nutrient status. A good way to ensure we get a wide range of nutrients in our diet is to eat a rainbow of fruits and vegetables, ensure we eat a range of pulses, grains, nuts and seeds, and make sure we don’t miss out any food groups – restricting foods can lead to nutrient deficiencies. Having said that, a few foods are cheap to buy and can easily be incorporated into meals – brassicas like broccoli are full of nutrients like vitamin C and help the liver detoxify hormones. Garlic is an incredible food which has antioxidant, antibacterial and antiviral properties. And turmeric is a potent anti-inflammatory food, we should be looking to include these foods in our diets most days.  

Can you share insights into the role of protein in maintaining muscle mass and strength throughout the years – and how it contributes to our overall wellbeing?

Protein has many functions in the body. It’s a vital component of muscle and bone which means that as we age we need to ensure we consume good levels of protein to maintain strength and stability. Not only that but protein is also used to make some hormones (like insulin, cortisol, oxytocin and follicle-stimulating hormone), it is the building block of all enzymes in our body (which we couldn’t live without – they enable processes like liver detoxification or converting vitamin D into its useable form). Protein also contributes to immunity and is a source of energy – the list goes on. So you can see why it’s important for us to get enough protein in our diets from a variety of sources (I prefer a mixture of both plant and animal sources). 

What advice do you have for someone looking to balance protein intake with other dietary requirements, especially if they have specific health concerns or conditions?

The rule of thumb I use is to have a portion of protein with every meal which is roughly the size of the palm of your hand, or a quarter of the dinner plate. This ensures you get a steady intake of protein throughout the day. If you have specific health concerns or extra protein requirements, or if you sometimes need a super quick snack or post-workout boost, then a protein supplement like the elénzia PROTEIN™ is a great idea to have in the cupboard to ensure you always hit your protein target. 

How does the concept of mindful eating tie into healthy aging, and what are some practical steps for incorporating mindful eating habits into daily life?

Eating mindfully is great for digestion. If we practice mindful eating we will chew more, we will be relaxed while eating and we are less likely to overeat. All of this means that our food will be better digested and better absorbed (because the digestive juices and peristalsis will be doing an efficient job) – meaning that we will get more nutrients into our system to nourish our cells and support healthy aging. Mindful eating also means that we will be more aware of what we are putting into our bodies and will be more likely to make healthy choices and less likely to grab junk food on the go. My main advice for mindful eating is to sit down while eating (no eating a sandwich while running to your next meeting!) and have no other distractions – no phone and no TV. Eat slowly, chew each mouthful 30 times, and visualise how much your delicious food is nourishing your body. Think about the texture, temperature and flavour and you’ll appreciate food in ways you never have before.  

As we strive for wellness in our later years, what’s the most rewarding nutritional change you’ve witnessed making a difference in individuals’ lives? 

I believe it’s not about making one big sweeping change but instead about understanding the individual and making small, incremental changes which will improve their overall wellbeing. For me and my clients, there is no ‘one size fits all’ change. If someone loves their coffee or glass of red with dinner then I’m not going to take that away from them. I will give them small swaps or help them cut down if necessary so that they feel like good health is achievable. I will work with them over time to slowly introduce new habits and slowly phase out any bad habits. Good health and nutrition is for life and I want people to enjoy their food so that the good habits last a lifetime.

Where to find Alexa:

Official Website | Instagram

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hand on alcohol

How Alcohol Could Be Aging You

In the rhythm of our lives, the occasional glass of wine or celebratory toast can feel like a momentary escape. Yet, let’s delve into a topic that’s often overlooked – the potential impact of alcohol on the aging process. This exploration is not meant to condemn, but rather to shed light on how our choices may influence our wellbeing.

The Liver, Your Most Valuable Player

Our livers emerge as the true MVPs, tirelessly processing everything we consume. However, alcohol can burden this vital organ significantly. Regular and excessive alcohol intake can lead to inflammation and fatty liver disease, hindering the liver’s ability to function optimally. This isn’t a call to abstain completely but a gentle nudge to consider the health of your liver, a true ally in your wellbeing journey.

Cheers to Skin Health

Have you ever noticed that after a night of indulgence, your skin might not look as vibrant as usual? Alcohol has a dehydrating effect, robbing the skin of essential moisture. Over time, this can contribute to premature aging, manifesting as fine lines, dullness, and a loss of elasticity. It’s a subtle reminder that our skin often reflects our choices, encouraging us to approach our skincare routines with mindfulness.

Insights from the University of Oxford

A recent study from the University of Oxford has delved into the genetic aspects of alcohol consumption, providing evidence that it could accelerate biological aging. The study suggests that the effects of alcohol on certain genes may contribute to an accelerated aging process. While this adds another layer to the discussion, it’s important to approach this information with compassion and a commitment to informed choices. Read the full paper here.

Prevention and Nurturing

As we balance enjoying life’s pleasures and prioritising our wellbeing, consider incorporating preventive measures into your routine. Why not try out our Endor Technologies® anti-aging skincare range? It’s the perfect way to restore the skin, formulated using advanced biomedical research and patented ingredients. Pair with a glass of elénzia SKIN™, our delicious supplement that works by rebuilding collagen and removing toxins from the night before to leave you with skin that glows from within.

Alternatively, opt for our

Our much-loved supplement, elénzia ENDURANCE™ supports liver function by reducing insulin spikes caused by excess sugar in the blood and can easily be used in your hangover routine.

In conclusion, this exploration isn’t about imposing restrictions but rather about fostering awareness. Your wellbeing is a journey, and every choice matters. Let’s approach the aging process with curiosity, kindness, and a commitment to selfcare. After all, the path to a vibrant life is all about moderation.

salmon poke bowl

Salmon Poke Bowl Recipe

On the topic of hormones, the food we consume plays a pivotal role in shaping our overall health and wellbeing. As we navigate the complexities of life, finding recipes that not only excite our taste buds but also contribute to hormonal balance becomes a major key. Enter the “Salmon Poke Bowl,” a vibrant and delicious dish that combines flavours, textures, and nutrients to create harmony within your body.

🍣 Salmon – Omega-3 Fatty Acids: These essential fatty acids are crucial for hormone production, reducing inflammation, and supporting overall cellular function.

🥑 Avocado – Healthy Fats: Monounsaturated fats, which are heart-healthy and can contribute to hormone production.

🥭 Mango – Vitamins and Antioxidants: Mango is a rich source of vitamins A and C, as well as antioxidants. These nutrients play a role in supporting the immune system and overall health, indirectly contributing to hormonal balance.

🍚 Sushi Rice – Complex Carbohydrates: Balanced blood sugar levels are crucial for hormonal balance, and complex carbohydrates help regulate blood sugar and provide a steady source of energy.

🪸 Seaweed – Iodine: Iodine is a mineral important for thyroid function. The thyroid gland produces hormones that regulate metabolism, and adequate iodine supports the health of the thyroid.

🫛 Edamame Beans – Protein and Fiber: Protein is essential for hormone synthesis, and fibre supports digestive health and blood sugar balance.

🌱 Sesame Seeds – Healthy Fats and Micronutrients: Sesame seeds contribute healthy fats, vitamins, and minerals. They also contain zinc, which is important for the production and regulation of hormones.

Full Recipe

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New Year, New Hormones

As we step into 2024, it’s the perfect time to focus on resetting those hormones that play a crucial role in our overall health and wellbeing. We’re sharing our plan to help you make mindful choices this year and set the stage for a better, more balanced version of yourself.

The Power of Sleep

In the hustle and bustle of daily life, sleep often takes a backseat. However, it’s a non-negotiable factor when it comes to hormone balance. Quality sleep acts as a reset button, allowing your hormones to find their rhythm. The key is to create a cosy bedtime routine, dim the lights, and unwind with a good book. If you’re menopausal, check out elénzia MENOPAUSE™: PM, created to aid sleep and alleviate nightly symptoms. Your body will thank you.

Nutrient-Packed Nourishment

Fueling your body with the right nutrients is key to hormone health. Incorporate healthy fats like avocados and nuts, sufficient protein from a quality source such as elénzia PROTEIN™, and fibre-rich foods to support digestion. These elements work in synergy to maintain hormonal balance and provide sustained energy throughout the day.

Feeding Your Second Brain

Did you know your gut is often referred to as the second brain? A happy gut translates to balanced hormones. Embrace probiotic-rich foods like yoghurt, sauerkraut, and kefir to cultivate a thriving gut microbiome. This not only aids digestion but also supports the production of hormones crucial for overall health and wellbeing.

Lowering Sugar Intake

While a sweet treat now and then is perfectly fine, consistently high sugar intake can wreak havoc on your hormones. Opt for natural sweeteners like stevia, honey or maple syrup and savour the sweetness in moderation to maintain a stable blood sugar level.

Managing Stress

Stress, the silent disruptor of hormonal harmony, is inevitable in our fast-paced lives. Introduce mindfulness practices like meditation, deep breathing exercises, or a calming cup of herbal tea into your routine. Lowering stress not only promotes hormonal balance but also contributes to a more serene and centred you.

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This year, let’s make a pact to nurture ourselves and treat our bodies like a temple by prioritising sleep, mindful nutrition, gut health, reduced sugar intake, and stress management.

 

elénzia MENOPAUSE™ – The Data

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This in-depth analysis of clinical research data served as the cornerstone for developing elénzia MENOPAUSE™. It involves a fusion of cutting-edge scientific advancements with a profound comprehension of women’s health needs during this crucial stage. The formulation integrates a unique blend of natural compounds, carefully selected and balanced, aiming to alleviate symptoms and support the overall wellbeing of women during all stages of menopause.

Spearmint Polyphenol Extract – Brain Function, Memory & Focus

The decline in oestrogen levels during menopause directly impacts women’s brain health, affecting aspects such as working memory and focus, as oestrogen plays a crucial role in both ovary and brain function.

elénzia medical nutritionists have researched ingredients for proven efficacy and have selected the polyphenol composition from a specific  Spearmint Polyphenol extract that is clinically proven to improve cognitive function and support adult working memory.

Found in MENOPAUSE: AM

Sage Leaf Extract – Hot Flashes

During menopause, the decrease in oestrogen levels leads to the occurrence of hot flashes, as oestrogen fluctuation influences the body’s temperature regulation mechanism.

An extract from Sage Leaf (Salvia Officinalis L.) has been shown to improve cognitive performance within an hour. Sage increases neurotransmitter levels, including monoamines like dopamine and serotonin, which increase thermoregulation in menopausal women.

Found in MENOPAUSE: AM, MENOPAUSE: PM

Vitamin D and K2-7 – Bones, Joints and Teeth

Menopause affects bone and joint health by increasing osteoporosis risk due to reduced oestrogen levels. This decrease can cause osteopenia (reduced bone mass) and potentially lead to increased fracture susceptibility and overall bone weakness, impacting joint health.

Vitamin D and K2-7 are essential for building strong bones and teeth, promoting calcium absorption and utilisation, maintaining blood calcium levels, promoting healthy bone formation, and preserving muscular function.

Found in MENOPAUSE: AM, MENOPAUSE: PM

Collagen Peptides – Skin Structure

The reduction in collagen production as we age, coupled with decreased skin hydration, particularly in hyaluronic acid levels, hampers the body’s ability to repair damaged skin, leading to noticeable skin changes and aging.

Collagen is a protein that fuses the structural connective tissue throughout the body, from the skin to bones, muscles, tendons and ligaments.

Found in MENOPAUSE: AM, MENOPAUSE: PM

Lemon Verbena Extract – Sleep Quality

The declining levels of oestrogen and progesterone during menopause often prompt lifestyle changes, particularly impacting sleep patterns. Decreasing progesterone, a hormone associated with sleep, may cause difficulty falling and staying asleep.

Lemon Verbena is a botanical rich in phenylpropanoids and flavones, which when extracted, have been scientifically proven to alleviate insomnia and anxiety symptoms.

At 400mg, Lemon Verbena extract enhances sleep quality and reduces anxiety by lowering cortisol levels, resulting in fewer interruptions, longer sleep time and REM.

Found in MENOPAUSE: PM

In conclusion, elénzia MENOPAUSE™ stands at the intersection of scientific innovation and a deep understanding of women’s health needs during the critical stages of menopause. This meticulously formulated product, enriched with Spearmint Polyphenol extract for brain function, Sage Leaf extract for hot flashes, Vitamin D and K2-7 for bone and joint health, Collagen Peptides for skin structure, and Lemon Verbena extract for improved sleep quality, offers comprehensive support to help women navigate the diverse challenges that come with this transformative phase of life.

With a holistic approach to wellbeing, elénzia MENOPAUSE™ strives to empower women and enhance their overall quality of life during menopause and beyond.

Oaty Nuts & Seeds Flapjack Recipe

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Life is a beautiful journey, filled with transitions that shape us, and menopause is one such chapter. We understand that it can bring many changes, some less pleasant than others. But you can ease this transition and nurture your overall health and well-being through diet.

At its core, we believe a wholesome diet is a cornerstone of a healthier, happier you. It’s not about finding a cure-all for menopause, but it’s a great place to begin. Moreover, the food you consume during menopause can help reduce the long-term effects of decreasing estrogen levels, like the risk of cardiovascular disease and osteoporosis.

Discover our Oaty Nuts & Seeds Flapjack recipe to support your health and wellness during menopause and beyond.

Benefits

Oats are a nutritious food source rich in protein, fibre, and slow-release energy, providing a satisfying snack, reducing cholesterol, and enhancing blood sugar control. 

Medjool dates are a rich source of essential nutrients like dietary fibre, potassium, magnesium, vitamin B6, and antioxidants. They are low in fat and cholesterol-free, with potassium aiding blood pressure regulation and heart health. Medjool dates also contain minerals like calcium and magnesium, which are crucial for bone health and osteoporosis prevention. 

Seeds are a rich source of B complex vitamins, essential for a healthy nervous system, and a source of fibre, protein, and healthy fats, which can help reduce blood sugar levels, cholesterol, and blood pressure. 

Cinnamon, a delicious and antioxidant-rich ingredient, can help lower blood sugar levels and reduce the body’s inflammatory response.

Walnuts are a nutritious food rich in essential nutrients like omega-3 fatty acids and antioxidants. They are high in copper, folate, phosphorus, vitamin B6, manganese, and vitamin E, protecting the body from free radical build-up. Walnuts promote satiety, maintain weight, and fight stress, anxiety, and depression. 

Recipe

oaty flapjack recipe

  • 100g pitted medjool dates 
  • 1 ripe banana 
  • 1 tsp ground cinnamon 
  • 1 tsp vanilla extract 
  • 50g walnut halves 
  • 50g peanut butter 
  • 200g porridge oats 
  • 50g mixed seeds
  • pinch of sea salt 
  • 50g berries (optional) 

Step 1: Line a 20 x 20cm square tin with parchment. Roughly chop the dates and cover with 100ml boiling water. Leave to soak for 10 mins.

Step 2: Put the banana in a bowl, mash with a fork, then stir in the cinnamon, vanilla, a pinch of sea salt and the soaked dates along with their liquid. 

Step 3: Tip the mixture into a food processor with half of the pecans and walnuts and 100g of the oats. Pulse until you have a thick paste. Tip into a bowl and combine with most of the remaining nuts, oats and mixed seeds. At this point, you can add your berries to add that boost of flavonoids (optional).

Step 4: Heat the oven to 180C/160C fan/gas 4. Press the mixture into the lined tin, top with the remaining nuts and seeds and, bake for 20-25 mins until golden and firm. Leave to cool completely before cutting into nine squares.