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

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In a previous session, Steph and I talked about how the recommended 25-30 grams of protein per meal can help stabilize her blood sugar, maintain or increase lean muscle mass, and support consistent energy levels throughout the day.

It's a general guideline, a starting place, not a rule.

A couple of weeks later, Steph came into the session with an ah-ha moment.

"So, I figured out how to not make the protein recommendation a rule!" She said.

"I think of it as a lever I can choose to pull on any given day based on how I feel, my schedule, or what my blood sugar is doing. This makes it seem more flexible, and encourages me to check in with my body."​
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She nailed it.

There's a lot of noise on social media about protein and fiber for women in perimenopause and menopause. But here's the evidence-based deal.

The recommended daily intake of fiber for adults is about 25 grams, ideally from food.

​Research on Protein continues to evolve.

For those of us who are not training as world-class athletes or recovering from a major musculoskeletal injury, 25-30 grams of protein per meal is adequate to maintain and gain lean muscle mass.

​Listen to this podcast episode with Ami Karnosh for info and myth-busting about protein.

Thinking of the suggested amounts of protein and fiber as minimums, not requirements, is an essential mindset shift.

This flexibility keeps the add-in strategy from becoming a food rule.

And, it helps you focus on variety - an important ingredient in gentle nutrition.
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Variety is essential to increase satisfaction and decrease reactive or fuckit eating.

Your body needs a variety of nutrient-dense AND pleasure-dense foods.​
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If you're like Steph, your behavior-based intention might be to add more protein.

However, also permit yourself to enjoy crunchy or sweet snacks alongside the protein-add-ins.
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Or maybe you intend to add more fiber-rich complex carbs.

That doesn't mean you can't enjoy a legit chocolate chip cookie made with white flour and sugar alongside your hummus or turkey sandwich on whole-grain bread.

Variety is equally important as the add-in strategy. Both work together to make Gentle Nutrition easy.

Speaking of easy...

If you haven't already, get on the waitlist for the Intuitive Eating Made Easy mini course.

Registration opens in April!

Over 4 weeks, you'll learn the 4-steps of Gentle Nutrition, including:

• How to create quick, easy meals based on satisfaction rather than calorie or macro counts.
• Why it's important to eat a variety of nutrient-dense and pleasure-dense foods
• How to front-load your day with balanced nutrition to improve energy, reduce brain fog, and eliminate late-night snack attacks
• What specific nutrients to add based on your unique health concerns

At the end of the course, you'll know how to fuel your body well AND find joy with food again.

​Sign up for the waitlist for more details.

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Have a delicious weekend savoring food and your body!

Amanda

PS: There's a lot of noise on social media about protein and fiber for women in perimenopause and menopause. The recommended daily intake of fiber for adults is about 25 grams, ideally from food, and 25-30 grams of protein per meal is adequate to maintain and gain lean muscle mass. Think of these as minimums, not requirements. This flexibility keeps the add-in strategy from becoming a food rule. It helps you focus on variety - an important ingredient in gentle nutrition.

Keep eating easy. Get on the waitlist for the Intuitive Eating Made Easy mini course.

Registration opens in April!
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