Mindful Nutrition Counseling
For Women, By Women
Rebecca & Karen’s Fab Finds:
Delicious organic food, fabulous fresh juice smoothies, and stunning desserts are flying out of the sustainable kitchen of this stylishly, earthy restaurant.
www.prasino.com/home.php
It’s really not what you think…This is a fun place to bond with your sister moms, find great recipes, and of course, read reviews of great wines!
www.momswhoneedwine.com/
Imagine getting a gently used crib for nothing except the cost of shipping? Its true; the only catch is you have to give the sender something of yours that they lust for. Who say’s there is no such thing as a free lunch?
http://swapmamas.com
Would you like to know what a dietitian really eats? These dietitians gladly dish about their own healthy habits and give helpful nutrition advice to the masses in a fun and upbeat way.
www.appforhealth.com/
Nutrition during Perimenopause & Menopause
Do you ever find yourself at a loss for words, literally? You may wonder if you are experiencing early senility. It is possible… but more likely, you are in perimenopause, especially if you are in your late 30’s or well into your 40’s. Brain fog, or forgetfulness, is a common symptom of perimenopause, characterized by wild fluctuation of hormones.
Perimenopause occurs over a ten to fifteen year period before a woman reaches menopause. You are officially in menopause when you have not had a period for 12 consecutive months. The average age women experience menopause is fifty-one, but it can occur earlier or later. The best way to determine when you may experience menopause is to know when your own mother went through menopause (unless she had surgically-induced menopause due to hysterectomy.)
A common symptom during perimenopause and up to two years following menopause is fatigue, which is caused by waning estrogen and testosterone levels. It can also be related to sleep disturbances brought on by night sweats or insomnia. Weight gain and/or fat redistribution, particularly around the abdomen, is common. This increase in belly fat is partly an adaptive mechanism which causes the body to produce estrogen and the anti-aging hormone, DHEA; both of which can lessen your symptoms. That is the good news. The bad news is that it is harder for perimenopausal women to lose this weight and there are health consequences such as an increase in bad cholesterol and insulin resistance. Good nutrition during perimenopause and menopause and other healthy lifestyle habits can go a long way to alleviate your symptoms.
Women who have healthful diets, are physically active, and have good coping skills fare better than those who do not during this period of transition. It is important to eat a diet low in saturated fat that contains plenty of legumes, fish, vegetables, fruits, and whole grains. If you are past the age of 50, you need 1200 mg a day of calcium and 400 IU of vitamin D; nutrients that will keep your bones strong. Limit caffeine and alcohol, and exercise regularly which will help you sleep and lower your stress hormones. Perimenopause and menopause are a natural part of growing older. The first step is to have a healthy lifestyle to reduce symptoms and lower your risk of heart disease and associated health issues. If you are perimenopausal or close to menopause and have nutrition concerns, contact our dietitians with Mindful Nutrition Counseling who can help.
Who are We?
We are women who are passionate about women’s health. As registered dietitians and health educators at Mindful Nutrition Counseling, we will provide you with the tools and support that you need to achieve good health at every stage of your life. This includes hormone balance through optimal nutrition; weight management; nutrition education before, during and after pregnancy; and solutions for stress management.
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