Perimenopause Fatigue: How to Fight Back
If you’ve hit your forties or early fifties and find yourself feeling bone-tired—the kind of fatigue that no amount of sleep seems to fix—you’re not alone. Fatigue during perimenopause is…
Staying Hydrated Can Help You Feel Better During Menopause
Water has always been essential for keeping our bodies running smoothly, but during menopause, it takes on an even bigger role. With all the changes your body is navigating—hormonal shifts,…
The Scoop on Protein Powder for Menopause
Wondering if protein powder is a good idea for menopause? You’re not alone. As a dietitian, I often hear from women in midlife who want to know if they’re getting…
Mediterranean Diet for Menopause-is this really the best diet for you?
During menopause, your body goes through big metabolic changes. Finding a way of eating that supports your health is crucial—not just for now but for the years ahead. So, is…
Menopause and a Plant-Based Diet: Why and How to Begin
As a dietitian, one question I hear a lot is: “Can a plant-based diet help during menopause?” Menopause can feel overwhelming so it is no surprise that many of us…
Dietitian-Approved Adaptogens for Menopause Relief
Navigating menopause can sometimes feel like an uphill climb. Symptoms like fatigue, mood swings, brain fog, and hot flashes makes daily life more challenging. While there’s no magic fix, adaptogens—herbs…
Rhodiola for Menopause: The Secret to Easing Symptoms?
Are stress and fatigue making it harder to get through your day-to-day activities? Many of us in midlife feel the weight of constant stress and exhaustion as we juggle work,…
Holy Basil for Menopause: Could this Ancient Herb Help You Feel Better?
Could a centuries-old herb really make a difference during menopause? Holy basil has been used in traditional medicine for centuries. This herb is known for its calming and balancing effects….
Maca for Menopause Support: A Natural Solution?
If you’re searching for natural ways to support your body through menopause, you’ve probably heard of maca root. This humble plant from the Andes Mountains of Peru has been used…
Best Breakfast for Menopause: Are You Starting your Day Right?
Ever find yourself tempted to skip breakfast? Me too, especially on busy mornings when coffee seems like enough to get you going. But here’s the thing: during menopause, breakfast can…
How to Stop Menopause Sugar Cravings
Sugar cravings during menopause can feel relentless. The changes your body is going through can make the urge for something sweet strike anytime. And sometimes feel endless. Understanding why these…
Extra hungry during menopause? What’s Happening and What to Do
Does it feel like your hunger has gone haywire? One minute you’re fine, the next you’re rummaging through the pantry like, what is happening? Does menopause make you hungry? Menopause…
How to Make the Best Menopause Smoothie
If you’re searching for the perfect menopause smoothie, you’re in the right place. Let me show you how to create menopause smoothies that are not just delicious but also filled…
15 High Protein Dairy-Free Snacks You Can't Live Without
As a dietitian, one of the most common questions I hear is, “What ‘s a good snack for me?” And when you’re looking for high protein dairy-free snacks, the options…
19 Dietitian-Approved Snacks for High Blood Pressure
If you’re keeping an eye on your blood pressure, snacking can actually be a smart way to care for your heart. Surprised? Yes, snacks! When chosen wisely, the right munchies can help support…
Menopause and High Blood Pressure-What Every Woman Needs to Know
Ever wonder if menopause and high blood pressure are connected? You’re not alone. Many women notice changes in their bodies as they move into midlife—hot flashes, mood swings and fatigue….
Apple Cider Vinegar and Menopause: Savior or Scam?
Menopause can feel like a rollercoaster you never signed up for. The hot flashes, night sweats, mood swings, and stubborn weight gain—all on top of life’s usual stresses—can leave us…
Top 5 Easiest Beans to Digest (and 5 to Avoid at First)
When it comes to nutrition, beans are little powerhouses packed with protein, fiber, and essential nutrients. But let’s be honest—many of us shy away from them because of their reputation…
How to Make a High Fiber Smoothie: Quick and Easy Guide
Feel like you’re constantly on the go and barely have time to sit down for a proper meal? That’s where smoothies come to the rescue – quick, convenient, and oh-so-delicious….
Anti-Inflammatory Diet for Menopause: More Than Just a Food List
Exploring anti-inflammatory foods can seem like a promising step towards wellness, especially as we tackle the complexities of menopause. But diet is just one piece of the puzzle. As we…
Understanding the Role of B12 in Menopause [Guide for Women]
Feeling more tired than usual or struggling with brain fog? Menopause can feel like a never-ending rollercoaster, with its highs, lows, and unexpected twists. As a midlife dietitian and coach,…
High Fiber Foods Chart for Constipation (Printable, Free Download)
Searching for a solution to constipation? Look no further! Fiber is your go-to nutrient for not only easing constipation but also boosting your overall digestive health. Dive into the basics…
Is Fiber the Missing Ingredient in your Menopause Health?
When we think about nutrition during menopause, our minds often jump to protein for muscle maintenance or calcium for bone health. Not surprising, given the spotlight these nutrients receive. However,…
Smoothies to Lower Cholesterol: How to Build Your Perfect Heart-Healthy Blend
In the whirl of our daily lives, who doesn't crave a nutrition solution that's quick and easy. Smoothies aren't just tasty; they can be a powerful boost for your health-including…
7 Dietitian-Recommended Natural Drinks to Lower Cholesterol
If you're on the hunt for natural drinks that can help lower your cholesterol, you've come to the right place. This guide highlights seven beverages known for their heart-health benefits,…
Heart Healthy Snacks: 14 Easy and Delicious Ways to Nourish your Heart.
Snack time is more than just a break in your day— it's an opportunity to bolster your heart's health. Snacking isn't only about stopping hunger; it's an opportunity to fuel…
Best Breakfast Foods to Lower Cholesterol: Make Mornings Easy
Tempted to skip breakfast? With the rush of daily life and diet trends like fasting, it's easy to see why skipping that morning meal might be appealing. Yet, a nutritious…
Menopause and Cholesterol: Key Diet Strategies You Need to Focus On
Did you know that your cholesterol levels can go up during menopause? It's a sneaky thing that tends to creep up for a lot of us during menopause. But there's…
Snacks for GERD: Healthy Options to Ease your Symptoms
Getting a case of acid reflux (heartburn) now and then isn't unusual, but did you know that about 20% of the population suffers from a more persistent form? And women…
11 Dietitian-Approved High Protein Vegetarian Snacks
Looking for delicious and healthy high-protein vegetarian snacks that not only cater to your taste buds but also keep you energized and satiated throughout the day? Look no further. More…
Calcium without the Cow: Non-Dairy Foods High in Calcium
Calcium plays a critical role in maintaining our health, particularly in supporting strong bones. But what if you're someone who doesn't enjoy dairy products, can't tolerate them, or simply chooses…
Protein in Menopause: Nutrition Strategies for Midlife Health
As you go through menopause, your body undergoes a lot of changes because of shifting hormone levels. These changes can impact your muscle strength, bone health, and how your body…
Harnessing the Power of the Hunger Scale in Intuitive Eating
In a world bombarded with diet trends and conflicting nutritional advice, the concept of intuitive eating stands out as a liberating approach. Intuitive eating is a self-care eating framework guided…
How to put the 10 Principles of Intuitive Eating into Practice
As women approach midlife, their bodies undergo significant changes that can impact their relationship with food and their overall health. It's common for women to feel tempted to diet during…
Intermittent Fasting for Women over 50: What No One is Telling You
Intermittent fasting(IF) has gained popularity as a weight management strategy and has been associated with various health benefits. However, when it comes to women in their 50’s and beyond, there…
Non-scale victories: Don't let the scale steal your worth.
For long lasting health and happiness it is crucial to redefine our success and worth beyond the numbers on the scale. Non-scale victories (NSVs) offer a fresh perspective for women…
48 Body Neutrality Affirmations to Help You Thrive in Midlife
Imagine being free from the constant pressure to look a certain way. Body neutrality affirmations can help us build a healthier relationship with our bodies.They can help push back against…
The Power of Body Positive Affirmations: Embracing Midlife with Confidence
If you're a woman struggling with changes in your body during midlife, you're not alone. Using body positive affirmations can be a great way to help you embrace this natural…
Best Foods that Fight Hot Flashes
Hot flashes can become a regular annoyance once you reach menopause – one minute you’re fine, the next minute you become a sweaty mess without warning. Some research shows certain…
Insulin Resistance: How the Mediterranean Diet Can Help
Ever heard of insulin resistance? Many people have it and don't even know it. Insulin resistance is when our body doesn't respond well to a hormone called insulin, which controls…
Insulin Resistance and Menopause: What You Might Not Know
Insulin resistance might not be on your radar, and you might not know exactly what it is. However, if you're in the menopausal transition (that's over 40), it's something that…
Ashwagandha for Menopause: Feel Like Yourself Again
Menopause can be like stepping into uncharted waters. Hot flashes and night sweats, mood swings and sleepless nights. These changes can feel overwhelming, like a storm disrupting the calm sea…
Benefits of Creatine for Women over 50
When you hear about creatine, you might think of bodybuilders chugging shakes in the gym. But creatine is more than just a muscle-building supplement. It plays a vital role in…
Do Women Over 50 Need Iron? What You Need to Know.
Are you a woman over 50 wondering if you need to worry about iron anymore? You might. Iron is the most common nutritional deficiency in the world. Let’s explore why…
Menopause Bloating SOS: Remedies for Relief
Feeling bloated during menopause? You’re not alone. Bloating is a really common, often very uncomfortable symptom during menopause. It’s caused by a variety of factors, including hormone changes. Fluctuating estrogen…
Menopause and Diarrhea: Top Strategies to Help You Manage
Menopause is a natural phase of a woman's life that brings about significant changes in her body and overall well-being. While most people are familiar with common menopause symptoms such…
Menopause and Constipation: Unlocking the Secrets to Relief
One common, but often overlooked, symptom of menopause is constipation. Menopause is a completely natural part of aging but it is a time of significant hormonal upheaval in the body….
Menopause and Heartburn: How to find relief
As a registered dietitian, I'm often asked about the link between menopause and heartburn. Many women are surprised to find themselves experiencing heartburn for the first time during menopause. While…
Alcohol and Menopause: What women really need to know
Menopause is a time of significant change for women, both physically and emotionally. During this transition, women may experience symptoms such as hot flashes, mood swings, and changes in their…
Menopause and Osteoporosis-A Dietitian's Bone Health Guide
Menopause and osteoporosis are closely related, and both can have significant impacts on a women's health. Menopause is a completely natural part of aging while osteoporosis is not. Osteoporosis affects…
Snacks for Mediterranean Diet-30 Irresistibly Easy Ideas
The Mediterranean diet is widely recognized as one of the healthiest and most delicious ways of eating. It is especially beneficial for menopausal women looking to optimize their health. With…