Hi, I'm Amanda! I help active women 40+ create a healthy relationship with food and their body through intuitive eating, mindfulness, and gentle nutrition. Learn to undiet your life with the latest Savor Food and Body Podcast episodes, blog posts, and free downloads at www.alpinenutrition.org
The elephant 🐘 you don't want to talk about
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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 see your body change in midlife, it's hard to think about food other than calories in, calories out. This is why self-compassion is essential - even when you're sizing up your jeans - again. Clients hear me say the phrase "compassionate curiosity" a lot. Compassion creates space to grieve how our bodies used to look. Curiosity helps us find body acceptance as we sit through the changes in body size, shape, mobility, and metabolic health during perimenopause and menopause. When you stay open and curious, your mindset shifts from thinking of food as a way to fix your body and focuses on nourishing you through this transition. The compassionate curiosity mindset makes it easier to practice health-promoting behavior changes independent of the number on the scale. Instead of fixating on what you shouldn't eat... Ask yourself, "What do I want to eat? What foods will nourish my body AND satisfy my taste hunger?" Only then can you practice the add-in strategy from last week's email. Will this erase the body image distress? No. But it will help the body image distress feel less intense. And that's a step towards body acceptance. What to know what the science says about weight gain in midlife? The Gentle Nutrition Made Easy mini-course explains where the weight is coming from (it's not all about hormones!). It will teach you how to use gentle nutrition as a lifeline through the perfect storm of menopause weight changes. Add your name to the waitlist here Do body changes leave you feeling frustrated with food, Reader? Hit reply! I'd love to hear your experience and offer support 🤗 Hope you have a great weekend savoring food and your body! Amanda PS: When you see your body change in midlife, it's hard to think about food other than calories in, calories out. This is why self-compassion is essential - even when you're sizing up your jeans - again. These blog posts will help when you're struggling with body changes in midlife. How to deal with bad body image days Exploring body image grief when you don't like how you look in photos |
Alpine Nutrition
Hi, I'm Amanda! I help active women 40+ create a healthy relationship with food and their body through intuitive eating, mindfulness, and gentle nutrition. Learn to undiet your life with the latest Savor Food and Body Podcast episodes, blog posts, and free downloads at www.alpinenutrition.org
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...
”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!...
“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...