“I’m so over breakfast, Reader!”

I hear this A LOT from clients - same for lunch.

But this time it’s me. I’m over the cliché breakfasts for women over 40.

• Smoothies with protein in all forms, collagen, creatine, fiber.
• Greek yogurt bowls with fruit, but not too much ‘cause sugar (eye roll).
• And the classic, coffee with collagen. Sorry, but coffee isn’t a meal no matter what you put in it.

I fell for the smoothie fad. It’s easy. And I liked them for a while (months), until the texture got weird.

Like many of you, I tried adding “all the things” - protein powder (I like hemp), collagen, creatine, fresh greens, fruit, all blended with soy milk to kick my night sweats to the curb.

But by August, the texture got weird. I couldn’t do it anymore.

”Was it always this thick?” I thought, staring at my dark purple supposed-to-be beverage.

”I feel like I have to jug it down in less than 10 minutes or it’ll be gel.”

”It wasn’t this bad last summer, was it?”

Maybe it’s because I was trying to “bloat” the smoothie with the latest recommendations for perimenopause - 30+ grams of protein, collagen, creatine, and fiber.

What can I say? I’m curious about evidence-based recommendations, and I’m willing to test-drive them so you don’t have to.

But the recommendations don’t consider taste and satisfaction.

They focus on results - improved body composition, bone density, wrinkle-free skin, better joint mobility, and detoxifying poos.

They don't care if a smoothie is a few steps shy of being sludge!

But I care! And I hope you do too.
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Before you can "think about it (food)" without the first thought being "I should or shouldn't eat this"...

…you need to know what gentle nutrition is and why it's different during perimenopause and menopause.

Gentle nutrition is the sweet spot of satisfaction between what your body needs to eat and what you want to eat (also called taste hunger).

Your body needs to eat enough food every day - roughly every few hours, depending on your energy needs.

Contrary to social media, your brain needs carbs every day.

Your muscles and bones need protein daily, and every cell in your body needs healthy fats for cushioning and lubrication.

That's the basics. As a woman in perimenopause and menopause…

Your body needs adequate fiber, calcium, and iron if you have crime-scene periods, magnesium if you have trouble falling asleep or generally feel more anxious, vitamin D for bones and better moods, and omega-3 for less joint/body aches and better skin.

⚠️BUT! Don't put them all in the same 32 oz smoothie!

Our 'wants' with food are associated with taste, texture, temperature, smells, memories, and emotions.

This is the "I want chips with my tacos, because the salty crunch goes well with the soft corn tortillas and refried black beans with extra guac."

It's the "I want a chocolate chip cookie on a cold rainy day because it reminds me of stepping into the bakery at Whole Foods Market and warming up after freezing my ass off biking to the store in the dark at 6 AM during January in Seattle."

Gentle nutrition is at the center of both scenarios. Your body needs nutrition and fuel. It wants to have joy and pleasure with food.

Try this.

When you think about what to eat, check in with your body. Ask…

• How long has it been since you last ate?
• What's your hunger level - meal hunger or snack hunger?
• Have you had some complex carbs today (they include fiber)?
• Did you have some protein at your last meal?
• What would taste REALLY good right now? Sweet, savory, crunchy, salty, smooth, creamy, hot, room-temperature, or cold?

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As you run through this checklist, resist the "should" thoughts.

You should have leafy vegetables and fewer carbs.

You "shouldn't" eat chips or cookies as a snack because you'll gain weight.

How you answer these check-in questions will reflect your unique needs and wants at any time.

Be flexible. Your body will tell you what it needs and wants.

That's how you keep food simple by "showing up and thinking about it."

That's gentle nutrition.
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Next week, we'll get into more details about the "...give a shit" part of The Bike Guy's advice. This is where the rubber meets the road in perimenopause and menopause nutrition.

Until then, try my new breakfast bars!

Let me know what you think.

What have you been having for breakfast?

Hit reply; I need more ideas!

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BREAKFAST BARS

These bars pair well with Greek yogurt or a glass of soy milk for additional protein if that’s what your body needs. Add a side of fruit if you need more fiber. Add both if this will likely be the most gentle nutrition meal of your day. But don't sacrifice satisfaction. Ever!

1 ½ cups apple sauce, unsweetened

½ cup dark brown sugar

¼ cup dark maple syrup

2 eggs

1 teaspoon vanilla

1 ½ cups brown rice or all-purpose flour

½ cup brown rice protein powder, unsweetened, unflavored

1 teaspoon baking soda

1 teaspoon ground cinnamon

½ teaspoon sea salt

Scant ¼ teaspoon ground nutmeg

1 cup dark chocolate chips, 70% or higher (I love Trader Joe's 70% dark!)

½ cup raisins or dried cranberries sweetened with apple juice

3 cups rolled oats

Preheat oven to 350F

Combine applesauce through vanilla in a large mixing bowl. Mix until well combined.

Add flour, baking soda, cinnamon, sea salt, and nutmeg. Stir until all dry ingredients are mixed into wet ingredients.

Add dark chocolate chips, raisins or dried cranberries, and rolled oats. Mix well.

Spread into a lightly buttered or oiled 9x13 inch baking dish.

Bake for 25-30 minutes until golden brown and a toothpick inserted in the center comes out clean.

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Enjoy the weekend savoring food and your body!

Amanda

PS: Gentle nutrition is the sweet spot of satisfaction between what your body needs to eat and what you want to eat (also called taste hunger). Your body needs adequate fiber, calcium, and iron if you have crime-scene periods, magnesium if you have trouble falling asleep or generally feel more anxious, vitamin D for bones and better moods, and omega-3 for less joint/body aches and better skin. Our 'wants' with food are associated with taste, texture, temperature, smells, memories, and emotions. Scroll for examples and a new breakfast recipe!