July After the Show

Did you miss the show in July? We talked all about summer digestion during peri/menopause. 

Michelle Dwyer, a nutritionist who works with women in peri/menopause (and is currently in peri herself-so she gets it), shared so many helpful tips that I’ve started using in my own life. I wanted to pass a long a few takeaways from the show. Let me know which ones you try!

You can watch the replay here.

Peri/menopause Grocery List:

1.       Easy Protein: Think pre-cooked chicken, tofu, Greek yogurt

2.       Colorful Veggies: Leafy greens are an easy start

3.       Healthy Fats: Avocado, olive oil, nuts & seeds

4.       Something exciting: Feta, tahini and fresh herbs

5.       Hydration: Herbal teas like cinnamon or licorice add flavor and benefits if you’re cutting sugar and still want to enjoy a nice beverage

How to slowdown when you eat:

·       Start with three deep breaths

·       Put your fork down between bites

·       Aim for 20-30 chews per bite-your food should feel like baby food before you swallow

 

How much protein should women be eating in peri/menopause?

The Starting Point: your weight x .36=grams of protein/day

Once you get comfortable with that: your weight x .6=goal for strength + muscle support

 

Movie Snacks:

If you’re a watch and snack kind of person, set yourself up for success with healthy options:

·       Edamame

·       Broccoli (added bonus: dip it in hummus)

·       Popcorn with olive oil and nutritional yeast

 

Add intention to your everyday tasks:

·       Start your workout by thanking your body

·       Savor the scent and sip slowly when you enjoy your morning cup of coffee

·       Say affirmations during your skincare routine