…I walk into a roomJust as cool as you please,And to a man,The fellows stand orFall down on their knees.Then they swarm around me,A hive of honey bees.I say,It’s the fire in my eyes,And the flash of my teeth,The swing in my waist,And the joy in my feet.I’m a womanPhenomenally.Phenomenal woman,That’s me…
~Excerpt from poem Phenomenal Woman by Dr. Maya Angelou~
March 8th is International Women’s Day and the archetypal figures of the maiden, mother and crone represent different phases in a woman’s life.
The teenage years and growth.
The reproductive years and fertility.
The golden years and winding down.
Good nutrition is important during all phases of life. The daily diet should consist of a variety of foods that provide vitamins and minerals essential for health and bodily processes as well as healthy dietary fat, adequate protein and quality carbs. The daily nutrient requirements vary depending on which phase of life one is in. Maidens need a higher caloric intake to foster growth while fewer calories are needed by the Crones. Like Goldilocks in the middle, Mothers need just enough calories, not too much not too little, to suit their lifestyle, activity level and health.
Highlighted nutrients for females of all ages include B vitamins and iron (helps replace blood loss from menstruation). Folate is an important B vitamin during pregnancy and calcium is needed for both growing bones and aging ones. Crones may also benefit from eating foods that contain phytoestrogens, such as non-GMO soy, as a natural way to mitigate menopausal symptoms.
Women, raise your glass of folate-containing orange juice and indulge in a celebratory parfait for all ages!
A layer of dried apricots and peaches sandwiched between maple sweetened tahini (sesame seed paste) mixed with soy milk, sprinkled with pumpkin and sunflower seeds and topped with dark chocolate shavings and sliced strawberries.
Ingredients and some nutrients
- tahini: calcium
- dried apricots, peaches, soy, pumpkin and sunflower seeds: iron, protein and essential fats
- strawberry: vitamin C
- dark chocolate: magnesium