Learn the Basics of Meal Planning - Vancity Nutrition

Home
Contact

Vancity Nutrition

Nourishment for midlife and beyond

About
Services
- Nutrition for Perimenopause & Menopause
- Intuitive Eating
Blog

THE NOURISHED MENOPAUSE

About
Blog
Contact
Home
Instagram
Intuitive Eating
Intuitive Eating 12-Week Coaching Program
Menopause
Nutrition Over 40
Privacy Policy
Recipes
Services
Sorry to see you go
Subscribe
Thank You for Booking With Us
Your Intuitive Eating Journey Begins Now!

Meal Planning Guide Part 2: Five Meal Prep Problems Solved

Meal Planning · December 4, 2019

Meal Planning Guide Part 2: Five Meal Prep Problems Solved

Meal Planning Guide Part 1: How to Meal Plan in 3 Easy Steps

Meal Planning · October 8, 2019

Meal Planning Guide Part 1: How to Meal Plan in 3 Easy Steps

Info

About
Services

Join the List

Enter your name and email to join The Nourished Menopause Newsletter

Resources

NUTRITION ARTICLES
Recipes

Signs you may be (very) hungry: - mood swings -

Signs you may be (very) hungry:

- mood swings
- brain fog
- apathy
- nausea
- feeling a bit dizzy
- thinking a lot about food
- a gnawing in your throat

It’s not always the hormones…or at least, not the ones you think. Hunger hormones will scream at you if you ignore them for too long.

So maybe what you are feeling right now, is just hunger.

(or is it being socialized to think that you should try to have it all, while maintaining a clean house, well-mannered children, looking fabulous and being ‘polite’)

Multiple things can be true.

Here’s your reminder that you’re doing great.

Now go eat something.

You can’t fight the patriarchy on an empty stomach.

#menorage #hanger #hangry #menopause #menopausenutrition #menopausediet #perimenopause #perimenopausediet #perimenopausenutrition #hotflahses #nightsweats #nightsweats #menopausesymptoms #menopauserelief #menopausesupport #perimenopausesymptoms #perimenopausesupport #womenshealth #menopausehealth #midlifehealth #healthyafter40 #eldermillenial #genxwomen #healthyafter50

And that’s okay. It can be a hard pill to swall

And that’s okay.

It can be a hard pill to swallow. We are so conditioned to believe that “pain is gain” or that “sacrifices need to be made” in the name of wellness.

I had a follow-up with a client yesterday who reported:

✅ having good energy
✅ no issues with digestion
✅ more satisfaction in her eating
✅ feeling better attuned to her fullness

And she wanted to know if she was doing everything “right” because it wasn’t drastic, and she felt…good.

When you start a new plan that focuses on adequate nutrition and tuning into your hunger, fullness and satisfaction, it’s not going to feel extreme.

And that’s the point.

Want to learn more? Join my Nutrition After 40 free live class next Tuesday, May 2nd, at 12:00 pm PST.

Link to join is in my bio.

You can also send me a DM, and I’ll share the link and answer any questions you have.

#menopause #menopausenutrition #menopausediet #perimenopause #perimenopausediet #perimenopausenutrition #hotflahses #nightsweats #nightsweats #menopausesymptoms #menopauserelief #menopausesupport #perimenopausesymptoms #perimenopausesupport #womenshealth #menopausehealth #midlifehealth #healthyafter40 #eldermillenial #genxwomen #healthyafter50

The 3 biggest mistakes I see 1/ Folks not eating

The 3 biggest mistakes I see

1/ Folks not eating enough. This frequently leads to low energy, low mood and over-eating or binges in the evenings and on the weekends.

2/ Putting too much focus on one nutrient at the expense of others. Prioritizing protein is great, but you need energy and other nutrients to put that protein to work.

3/ Intermittent fasting ("because the internet told me to"). No, you don't need to. And if you choose to, there are some important considerations to help make sure you feel your best.

Want to learn more?

Join my free live Nutrition After 40 Masterclass on Tuesday, May 2nd at 12:00 pm PST.

The link to register is in my bio or you can send me a DM and I'll share the link with you directly.

---
#menopause #menopausenutrition #menopausediet #perimenopause #perimenopausediet #perimenopausenutrition #menopausesymptoms #menopauserelief #menopausesupport #perimenopausesymptoms #perimenopausesupport #womenshealth #menopausehealth #midlifehealth #healthyafter40 #hotflashesandcoffee #phytoestrogens #eldermillenial #genxwomen #healthyafter50 #nourishedmenopause #hotflahses #sugarcravings #intermittentfasting

How to stop sugar cravings? 🍭🍩🍬 Eat! Mo

How to stop sugar cravings? 🍭🍩🍬

Eat!

More often than not, the reason you are experiencing sugar cravings in the afternoon or evening is that you are undernourishing your body earlier in the day.

And it’s doing its job to try and get fed - by making you crave quick and easy energy.

So rather than ask yourself how to stop sugar cravings, ask yourself how you can consistently nourish yourself earlier in the day. Specifically with enough energy and protein.

Can you...

✨Grab a handful of nuts and piece of fruit as you head out the door?
✨Add some protein to your coffee?
✨Make time for a smoothie?
✨Prepare some overnight oats on the weekend?
✨Add a source of protein to your toast?

Or just eat more of what you are already having?

Want to learn more about nutrition in midlife?

Sign-up for my free Nutrition After 40 Masterclass happening live on Zoom on Tuesday, May 2nd. The signup link is in the bio, or you can DM me, and I’ll send the link to you.

#menopause #menopausenutrition #menopausediet #perimenopause #perimenopausediet #perimenopausenutrition #menopausesymptoms #menopauserelief #menopausesupport #perimenopausesymptoms #perimenopausesupport #womenshealth #menopausehealth #midlifehealth #healthyafter40 #hotflashesandcoffee #phytoestrogens #eldermillenial #genxwomen #healthyafter50 #nourishedmenopause #sugarcravings

Stop Googling... Are you tired of trying to DIY y

Stop Googling...

Are you tired of trying to DIY your menopause journey?

There's a lot of information out there. Some of it is good, but it can be hard to find.

And information alone doesn't help you implement lasting change.

Like remembering to take your supplements.

Or finding an eating pattern that makes you feel good and energized while protecting your health.

It's possible to learn about the menopause transition, what to expect, what the options are, and get the support you need to thrive in midlife.

I'm here to support you through The Nourished Menopause Program. We get started next week.

If you are interested in learning more, send me a DM or write DONE GOOGLING in the comments, and I'll send you the program information.

---
#menopause #menopausenutrition #menopausediet #perimenopause #perimenopausediet #perimenopausenutrition #hotflahses #hotflushes #menopausetreatments #hrt #mht #menopausehormonetherapy #hormonereplacementtherapy #nightsweats #menopausesymptoms #menopauserelief #menopausesupport #perimenopausesymptoms #perimenopausesupport #womenshealth #menopausehealth #midlifehealth #healthyafter40 #hotflashesandcoffee #phytoestrogens #eldermillenial #genxwomen #healthyafter50

Who needs to hear this today? 🙋🏻‍♀️

Who needs to hear this today? 🙋🏻‍♀️

Through the ups and downs

The big life changes

The body changes

The never ending daily grind

You are the only one that is always there with you

Try to be kind to yourself ❤️

#dailyreminders #menopausesupport #perimenopausesupport #perimenopausesucks #perimenopausenutrition

I said what I said 🤷‍♀️ The totality of $I said what I said 🤷‍♀️ The totality of available evidence isn't strong enough to routinely recommend phytoestrogen foods to reduce the intensity and severity of hot flashes. And, a food-first approach to treating hot flashes/night sweats means a missed opportunity for an informed discussion around MHT with your primary care provider or gynecologist. If appropriate for you, MHT may reduce the frequency of hot flashes by up to 75%. It can also reduce symptoms of genitourinary syndrome (vaginal dryness, pain during intercourse) and reduce bone loss and fracture risk. It's definitely worth a discussion - you don't have to suffer. However, I do recommend including phytoestrogen-rich foods in your eating pattern for other reasons. Typically, these foods are high in fibre, which is associated with a reduction in LDL cholesterol and heart disease risk. Fibre is also great for gut health. Phytoestrogen-rich foods include soy (tofu, edamame, natto, tempeh ), flaxseed, sesame seed, dates, prunes, dried apricot, garlic, berries, oats, and more! If you are not a candidate for MHT, you're likely better off avoiding or reducing food triggers like caffeine, alcohol, and spicy foods and exploring options like non-hormonal medications and cognitive behavioural therapy to treat your hot flashes. And add the phytoestrogen-rich food for all the other health benefits. Maybe they will help your hot flashes too, but take the time to explore more effective options first. Want to learn more? I am hosting a free Nutrition After 40 Masterclass next Tuesday, March 28th, at 2 pm PST. Write NUTRITION in the comments, and I'll DM you the details. --- #menopause #menopausenutrition #menopausediet #perimenopause #perimenopausediet #perimenopausenutrition #hotflahses #hotflushes #menopausetreatments #hrt #mht #menopausehormonetherapy #hormonereplacementtherapy #nightsweats #menopausesymptoms #menopauserelief #menopausesupport #perimenopausesymptoms #perimenopausesupport #womenshealth #menopausehealth #midlifehealth #healthyafter40 #hotflashesandcoffee #phytoestrogens #eldermillenial #genxwomen #healthyafter50$

New Webinar Tuesday, March 28th. Will you join me?

New Webinar Tuesday, March 28th. Will you join me? Link in bio

#nutritionafter40 #perimenopausehealth #perimenopausesupport #perimenopause #perimenopausemom #menopause #menopausehealth #menopausesupport #menopausenutrition #perimenopausenutrition #eldermilenial #genxwomen #vancouvermom

Copyright © 2024 Vancity Nutrition · Theme by 17th Avenue