”What can you let go of?” The yoga instructor asked at my friend’s brunchy birthday. Restorative morning yoga, followed by brunch with friends, is the PERFECT birthday party in your late 40s - just say’n. In yogi bliss, I gazed out at the snow-capped mountains and green fields, wishing that Monday would never come. It hit me. I was in a space with 10+ other women all over the age of 40. No one cared what anyone was wearing - except the seriously cool under-the-sea themed leggings Jenn rocked...
6 days ago • 2 min read
"I've never been happy with my body. I try to stay strong and active, and I appreciate what I'm able to do physically. But deep down, I'm not comfortable with the belly fat I've gained. I do my best not to vocalize any body issues around my 13-year-old daughter." "I just want my spring clothes to fit this year. I've had to buy new clothes every season for the past year and a half because nothing fit like it used to." It's tough to see your body change during menopause. If the spring wardrobe...
13 days ago • 3 min read
Be honest. Does the add-in strategy feel a little diety, Reader? Thinking you should be adding fiber or protein-rich foods to get in the recommended amounts for women over 40. Steph thought so, too. "I know I feel better when I eat more protein, and my blood sugar numbers are better. But then I get stuck feeling like I'm following a food rule trying to hit the protein target." Steph said In a previous session, Steph and I talked about how the recommended 25-30 grams of protein per meal can...
20 days ago • 2 min read
”I don’t know what’s considered a healthy meal vs. a snack?” Sarah said when we met for our first nutrition counseling session. ”I mean, I think I know. I have A LOT of thoughts swirling in my head about what’s a meal vs a snack. But I don’t know if that information is true or just more food baggage I’ve learned over the years.” "I eat plenty of healthy foods, but I also have my vices - chips, chocolate, cookies. I probably shouldn’t eat those if I'm worried about my weight, right?” Wrong!...
27 days ago • 2 min read
It seems like ages ago when I shared my favorite food mantra: "Show up. Think about it. Give a sh*t." This is, without a doubt, the best nutrition advice for GenX women (I'm practicing it too!). And it came from my bike mechanic! But here's an important twist. Show up. Think about it (but not too hard). Easier said, right, NAME? Because, let's be honest, there's an elephant in the room in this season of life. For some women, the elephant is 5-10 pounds. For others, it's much more. When you...
about 1 month ago • 1 min read
“I'm lost in this whole situation. I have zero clue about how or what I should be eating.” "I'm tired of dieting, but I'm also tired of feeling uncomfortable with extra weight. I'm overwhelmed by all the info on eating/perimenopause, etc. I crave peace, enjoyment, and nourishment from food and my relationship with food." These comments came from different women I worked with recently. They’re classic examples of being stuck in the messy middle between giving up diet tricks that don't work...
about 1 month ago • 3 min read
“Don’t be a lazy chef!” This was my sassy mantra with the students at Seattle Culinary Academy😎 I would never say that to you, Reader. But to a class of 27, idealistic-foodie-Gen Z'ers, I had to be a little Gordon Ramsey (Hell's Kitchen) with them. I was a nutrition instructor for one of their final projects before graduation. The project required a 4-course menu without relying on the typical pillars of taste - sugar, fat, and salt. Each recipe needed to limit saturated fat and sodium while...
about 2 months ago • 1 min read
When Liz (not her real name) arrived at her nutrition session, it looked like the world had defeated her. "What's up?" I asked "Well, since our last session, I had blood work done." "And?" "I'm so frustrated! I thought I was doing all the right things - eating more fiber, trying to get in more protein, stopped emotional snacking, mountain biking more, and strength training twice a week. But my numbers are still high! And given my Dad's heart attack 5 years ago, is this another genetic "gift"...
about 2 months ago • 2 min read
Hey Reader, How do you deal with the winter blahs and cold weather? Asking for a friend 😉 My coping strategy a couple of years ago was chocolate chip cookies made with coconut oil. I thought, "full permission! I'm allowed to eat cookies whenever I want! If I eat the whole batch in 3 days, I'll make more!" At the same time, I was coping with more than winter blahs and cold temps. I was stuck in a broken relationship, living between 2 states, and all with a heavier sense of loneliness than I'd...
2 months ago • 3 min read
Have you tried the new bagels with 30 grams of fiber Reader? I just learned about these in a conversation with Andrea this week. One of her behavior-based intentions is to increase fiber to reduce her cholesterol. Andrea: "I feel like I'm doing great with my fiber and protein intake!" Me: "Amazing! What does that look like?" Andrea: "Well, I found this brand of bagels that has 30 grams of fiber per bagel! I'm having one for breakfast with a couple of eggs and a little cheese. Then I have...
2 months ago • 3 min read