Do you feel stuck in the messy middle of wanting to eat healthier for brain health, cardiovascular health, bone health, etc, BUT you DON'T want to fall back into the diet culture trap of food rules, Reader?

Here's a question I hear often from the women I work with...

"How do I eat to support my brain/heart/bone health without falling into the dumpster fire of diet culture? Is that even possible?"

Yes!

Intuitive eating helps you find the sweet spot between honoring your satisfaction with food in the moment (aka, what you WANT to eat now) and making food choices to support health goals for your future self.

It's a BOTH AND situation.

You can have the burger at the backyard BBQ, with a handful of chips, guac or salsa AND a salad on the side.

You can enjoy pizza on a Friday night AND round out the meal with a side of mixed greens with your favorite dressing.

Both scenarios honor what you WANT to eat in the moment AND support your health goals for the future (balanced blood sugar, more energy, less risk of dementia, stronger bones, etc).

Let’s get into the specifics...

Center your meals and snacks around complex carbs, protein, and healthy fats when possible.

Add in colorful fruits and vegetables, whole grains, lean proteins, nuts, and seeds to meals you find satisfying. These powerhouse foods are packed with fiber, antioxidants, omega-3 fatty acids, and essential nutrients for brain/heart/bone health – especially during perimenopause and menopause.

Here are 6 more stratgies to try:

• Eat your greens!
• Ignore the fear-mongering on social media about fruit having too much sugar.
• Your brain needs carbs! Focus on complex carbs when possible.
• Protein is important for women over 40. But don’t obsess over it.
• The low-fat food fad didn’t do any of us any favors.
• Phytoestrogens can boost your overall health during menopause.

​Read this updated blog post for all the details​

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Shift your mindset to the add-in approach when it comes to planning your meals and snacks.

Focus on adding more of these brain/heat/bone-healthy foods rather than worrying about what you shouldn’t be eating.

This positive mindset will increase your creativity when it comes to answering the question, “What should I be eating to be healthy?”

Hit reply with specific questions. I'd love to answer them. You’ve got this!

Bonus Recipe

Pasta Salad with Black Beans and Sundried Tomato Vinegarrette

Serves 6-8

Make a batch of this pasta salad to have on hand in the fridge for easy lunches all week! It's loaded with brain and heart-healthy ingredients like whole grains, black beans (hello phytoestrogens!), fresh herbs, olive oil, and bright colored veggies. Serve over fresh salad greens with a piece of fresh fruit or your favorite cookie for a satisfying meal.

1 package whole grain spiral pasta (whole wheat or brown rice and quinoa pasta are my favs!)

2 cups cooked black beans, drained ( One 15 oz can, low-sodium)

1 zucchini, medium size, cut into half moons

2 green onions, chopped

1 yellow pepper, seeded, and chopped

1/3 cup sundried tomatoes packed in oil, chopped (reserve the oil)

1/2 cup fresh parsley, chopped

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DRESSING

2/3 cup olive oil, start with the olive oil reserved from the sundried tomatoes, then add regular olive oil until you reach the full measurement

1/3 cup white wine vinegar

2 tsp smoked paprika

1/2 tsp granulated garlic or 3 cloves chopped fresh garlic

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Prepare the whole grain pasta according to the package instructions. While the pasta cooks, in a large mixing bowl, combine the beans, green onions, yellow pepper, sundried tomatoes, and fresh parsley. Toss to combine.

To make the dressing in a medium-sized jar, measure out about 1/3 cup of olive oil from the jar of sundried tomatoes. Then add regular olive oil to make 2/3 cup. Add the vinegar, paprika, and garlic. Whisk to combine. Set aside.

When the pasta is done. Remove from the stove, drain the cooking water, and rinse with cold water. Add the cooked pasta to the bowl with the beans and vegetables. Pour all of the dressing over the pasta, beans, and vegetables. Toss to combine.

Additional add-ons: toasted pumpkin seeds for extra crunch and brain-healthy fats, or smoked mussels or canned sardines for a boost of main-character protein.

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What type of salad are you loving this summer?

Hit reply! I love trying new salad ideas 😋

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Have a delicious weekend savoring food and your body!

Amanda

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PS: Can you eat to support your brain health without falling into the dumpster fire of diet culture? Yes! You can take a non-diet approach to brain/heart/bone health with intuitive eating and gentle nutrition. Read this updated blog post.​