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The Real Cost of Chasing Weight Loss in Midlife
Midlife women are told their changing bodies are a problem to solve. The pressure is clear: be smaller, build muscle, don’t look older. You’ve probably poured time, money, and energy…
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Simple Meal Prep for Brain Fog: Tips from ADHD Meal Planning That Work in Menopause Too
Do you ever find yourself standing in the kitchen, staring into the fridge, and thinking, “I have no idea what to eat”? That’s brain fog in action. It can turn…
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Digestive Problems and Menopause: What the Heck Is Going On with Your Gut?
Experiencing more digestive problems lately? Wondering if they could be related to menopause? For many women, the changes are sudden and hard to ignore—heartburn that burns long after meals, bloating…
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Best Foods that Fight Hot Flashes
Hot flashes can sneak up on you in menopause—one minute you’re fine, the next you’re a sweaty mess. These sudden surges of heat are one of the most common (and…
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Magnesium for Menopause? You Might Need It
Magnesium rarely makes headlines, yet it quietly supports over 600 processes in the body. For women in midlife, this often-overlooked mineral may be especially important—playing a role in sleep, mood,…
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Alcohol and Menopause: What women really need to know
Menopause is a time of big shifts—physically, emotionally, and socially. Hot flashes, mood swings, sleep disruptions, and changes in your sex drive can all make this stage feel like a…
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Why Midlife is the Perfect Time to Ditch Dieting
Let me guess: you’re feeling fed up with your body—or maybe simply confused by its changes. Some of you have already spent decades tracking points, weighing portions, and hopping from…
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6 Best Supplements for Menopause Brain Fog (That Actually Work)
Ever stood in the shower, completely baffled about whether you just shampooed your hair? Me, too. More than once. Menopause has a way of making even the most routine things…
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Omega-3s for Menopause: Why Every Woman Needs These on Her Plate
Let’s face it—menopause can feel like your body has switched to a new operating system overnight. From mood shifts and brain fog to stiff joints and restless sleep, it’s a…
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9 Must-Have Foods That Help with Menopause Brain Fog
Ever walk into a room and forget why you’re there? Or open your mouth to say something and completely blank on a word you use all the time? That’s brain…
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How to Listen to Your Body(When You’ve Spent Decades Tuning It Out)
Does your body feel like a stranger to you these days? Midlife can bring a wave of changes— energy crashes, disrupted sleep, moods swing, digestion flares up, and your body…
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How Menopause Messes With Body Image and What Do About It
For many women, perimenopause and menopause bring a surprising and often painful ramping up of body image struggles. The truth is many, many women struggle with body image their whole…
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Why This Dietitian Still Wants to Lose Weight After 50 (and What I’m Doing Instead)
Let’s be real: midlife can shake things up in ways we never expected. You might look in the mirror and barely recognize the body looking back at you. Maybe you’ve…
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High-Fiber Snacks Bingo: 24 Delicious Ways to Get More Fiber
Let’s talk fiber. It’s not the most glamorous nutrient, but it’s the unsung hero of a healthy diet, especially for women in midlife. It helps keep your digestive system running…
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6 Fiber Myths that may be Sabotaging your Health
Fiber. It sounds so simple, right? Eat more of it, and your gut will thank you. But somehow, even this seemingly straightforward advice has become a source of confusion. One…
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Top 10 Highest Fiber Breakfast Cereals (Dietitian's Picks)
If you're looking for a breakfast that really delivers—one that keeps you feeling satisfied, supports smooth digestion, and promotes your long-term health—a high-fiber cereal is a smart choice. But as…
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High-Fiber Breads Worth Buying (From a Midlife Dietitian)
You already know fiber matters. But knowing you need more and figuring out how to actually get it? Two very different things. Here’s the good news: You don’t have to…
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How to Make a High Fiber Smoothie: Quick and Easy Guide
Feel like you’re constantly on the go and barely have time to sit down for a proper meal? That’s where smoothies come to the rescue – quick, convenient, and oh-so-delicious….
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Perimenopause Fatigue: How to Fight Back
If you’ve hit your forties or early fifties and find yourself feeling bone-tired—the kind of fatigue that no amount of sleep seems to fix—you’re not alone. Fatigue during perimenopause is…
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Staying Hydrated Can Help You Feel Better During Menopause
Water has always been essential for keeping our bodies running smoothly, but during menopause, it takes on an even bigger role. With all the changes your body is navigating—hormonal shifts,…
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The Scoop on Protein Powder for Menopause
Wondering if protein powder is a good idea for menopause? You’re not alone. As a dietitian, I often hear from women in midlife who want to know if they’re getting…
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Mediterranean Diet for Menopause-is this really the best diet for you?
During menopause, your body goes through some big changes. Finding a way of eating that supports your health is crucial—not just for now but for the years ahead. So, is…
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Menopause and a Plant-Based Diet: Why and How to Begin
As a dietitian, one question I hear a lot is: “Can a plant-based diet help during menopause?” Menopause can feel overwhelming so it is no surprise that many of us…
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Dietitian-Approved Adaptogens for Menopause Relief
Navigating menopause can sometimes feel like an uphill climb. Symptoms like fatigue, mood swings, brain fog, and hot flashes makes daily life more challenging. While there’s no magic fix, adaptogens—herbs…
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Rhodiola for Menopause: The Secret to Easing Symptoms?
Are stress and fatigue making it harder to get through your day-to-day activities? Many of us in midlife feel the weight of constant stress and exhaustion as we juggle work,…
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Holy Basil for Menopause: Could this Ancient Herb Help You Feel Better?
Could a centuries-old herb really make a difference during menopause? Holy basil has been used in traditional medicine for centuries. This herb is known for its calming and balancing effects….
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Maca for Menopause Support: A Natural Solution?
If you’re searching for natural ways to support your body through menopause, you’ve probably heard of maca root. This humble plant from the Andes Mountains of Peru has been used…
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Best Breakfast for Menopause: Are You Starting your Day Right?
Ever find yourself tempted to skip breakfast? Me too, especially on busy mornings when coffee seems like enough to get you going. But here’s the thing: during menopause, breakfast can…
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How to Stop Menopause Sugar Cravings
Sugar cravings during menopause can feel relentless. The changes your body is going through can make the urge for something sweet strike anytime. And sometimes feel endless. Understanding why these…
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Extra hungry during menopause? What’s Happening and What to Do
Does it feel like your hunger has gone haywire? One minute you’re fine, the next you’re rummaging through the pantry like, what is happening? Does menopause make you hungry? Menopause…
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How to Make the Best Menopause Smoothie
If you’re searching for the perfect menopause smoothie, you’re in the right place. Let me show you how to create menopause smoothies that are not just delicious but also filled…
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15 High Protein Dairy-Free Snacks You Can't Live Without
As a dietitian, one of the most common questions I hear is, “What‘s a good snack for me?” If you want something high in protein but don't tolerate dairy-the options…
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19 Dietitian-Approved Snacks for High Blood Pressure
If you’re keeping an eye on your blood pressure, snacking can actually be a smart way to care for your heart. Surprised? Yes, snacks! When chosen wisely, the right munchies can help support…
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Menopause and High Blood Pressure-What Every Woman Needs to Know
Ever wonder if menopause and high blood pressure are connected? You’re not alone. Many women notice changes in their bodies as they move into midlife—hot flashes, mood swings and fatigue….
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Apple Cider Vinegar and Menopause: Savior or Scam?
Menopause can feel like a rollercoaster you never signed up for. The hot flashes, night sweats, mood swings, and stubborn weight gain—all on top of life’s usual stresses—can leave us…
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5 Easiest Beans to Digest – Gentle, Bloat-Free Options
When it comes to nutrition, beans are little powerhouses packed with protein, fiber, and essential nutrients. But let’s be honest—many of us shy away from them because of their reputation…
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Anti-Inflammatory Diet for Menopause: Time to Move Beyond a Food List
Exploring anti-inflammatory foods can seem like a promising step towards wellness, especially as we tackle the complexities of menopause. But diet is just one piece of the puzzle. As we…
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Understanding the Role of B12 in Menopause [Guide for Women]
Feeling more tired than usual or struggling with brain fog? Menopause can feel like a never-ending rollercoaster, with its highs, lows, and unexpected twists. As a midlife dietitian and coach,…
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FREE Printable High Fiber Foods Chart for Constipation Relief
Searching for a solution to constipation? Look no further! Fiber is your go-to nutrient for not only easing constipation but also boosting your overall digestive health. Dive into the basics…
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Is Fiber the Missing Ingredient in your Menopause Health?
When we think about nutrition during menopause, our minds often jump to protein for our muscles or calcium for our bone health. Not surprising, given the spotlight these nutrients receive….
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Smoothies to Lower Cholesterol: How to Build Your Perfect Heart-Healthy Blend
In the whirl of our daily lives, who doesn't crave a nutrition solution that's quick and easy. Smoothies aren't just tasty; they can be a powerful boost for your health-including…
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7 Dietitian-Recommended Natural Drinks to Lower Cholesterol
If you're on the hunt for natural drinks that can help lower your cholesterol, you've come to the right place. This guide highlights seven beverages known for their heart-health benefits,…
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Heart Healthy Snacks: 14 Easy and Delicious Ways to Nourish your Heart.
Snack time is more than just a break in your day— it's an opportunity to bolster your heart's health. Snacking isn't only about stopping hunger; it's an opportunity to fuel…
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Best Breakfast Foods to Lower Cholesterol: Make Mornings Easy
Tempted to skip breakfast? With the rush of daily life and diet trends like fasting, it's easy to see why skipping that morning meal might be appealing. Yet, a nutritious…
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Menopause and Cholesterol: Key Diet Strategies You Need to Focus On
Did you know that your cholesterol levels can go up during menopause? It's a sneaky thing that tends to creep up for a lot of us during menopause. But there's…
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Soothing, Delicious Snacks for GERD Relief | Dietitian-Approved
Getting a case of acid reflux (heartburn) now and then isn't unusual, but did you know that about 20% of the population suffers from a more persistent form? And women…
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11 Dietitian-Approved High Protein Vegetarian Snacks
Looking for delicious and healthy high-protein vegetarian snacks that not only cater to your taste buds but also keep you energized and satiated throughout the day? Look no further. More…
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Calcium without the Cow: Non-Dairy Foods High in Calcium
Calcium plays a critical role in maintaining our health, particularly in supporting strong bones. But what if you're someone who doesn't enjoy dairy products, can't tolerate them, or simply chooses…
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Protein in Menopause: Getting It Right Without the Hype
It's almost impossibe to avoid conversations about protein in the nutrition world these days. It's EVERYWHERE. But when you're in the thick of menopause, it’s easy to feel overwhelmed by…
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Harnessing the Power of the Hunger Scale in Intuitive Eating
In a world bombarded with diet trends and conflicting nutritional advice, the concept of intuitive eating stands out as a liberating approach. Intuitive eating is a self-care eating framework guided…
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How to put the 10 Principles of Intuitive Eating into Practice
As women approach midlife, their bodies undergo significant changes that can impact their relationship with food and their overall health. It's common for women to feel tempted to diet during…
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Intermittent Fasting for Women over 50: What No One is Telling You
Intermittent fasting(IF) has gained popularity as a weight management strategy and has been associated with various health benefits. However, when it comes to women in their 50’s and beyond, there…
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Non-scale victories: Why the Scale Doesn't Tell the Whole Story
Let’s be honest: we’ve spent a lot of years being told that success means a smaller number on the scale. So it’s no surprise that even when we know better,…
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48 Body Neutrality Affirmations to Help You Thrive in Midlife
Imagine waking up and not immediately criticizing your reflection. Imagine getting dressed without spiraling into judgment or comparison. That kind of peace? It’s not just a fantasy. It’s possible—and body…
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The Power of Body Positive Affirmations: Embracing Midlife with Confidence
If you’re a woman navigating the ups and downs of midlife body changes, hear this: you’re not alone—and you’re not doing anything wrong. This time can be messy, emotional, and…
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Insulin Resistance: How the Mediterranean Diet Can Help
Ever heard of insulin resistance? Many people have it and don't even know it. Insulin resistance is when our body doesn't respond well to a hormone called insulin, which controls…
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Insulin Resistance and Menopause: What Every Woman Needs to Know
Insulin resistance might not be on your radar—but if you’re over 40 and in the menopausal transition, it could be affecting you. If you’ve noticed weight gain without changing your…
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Ashwagandha for Menopause Relief – Benefits & How to Use
Menopause can be like stepping into uncharted waters. Hot flashes and night sweats, mood swings and sleepless nights. These changes can feel overwhelming, like a storm disrupting the calm sea…
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Benefits of Creatine for Women over 50
When you hear about creatine, you might think of bodybuilders chugging shakes in the gym. But creatine is more than just a muscle-building supplement. It plays a vital role in…
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Do Women Over 50 Need Iron? What You Need to Know.
Are you a woman over 50 wondering if you need to worry about iron anymore? You might. Iron is the most common nutritional deficiency in the world. Let’s explore why…
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Menopause Bloating: What Causes It and How to Stop It
Feeling bloated during menopause? It’s one of those sneaky symptoms no one really warns you about — until you’re suddenly living it. You wake up feeling fine, but by mid-afternoon,…
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Menopause & Diarrhea: Causes, Remedies & Prevention Tips
While most people are familiar with common menopause symptoms such as hot flashes and mood swings, there's one symptom that often goes under the radar: diarrhea. Yes, you read that…
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Menopause and Constipation: Unlocking the Secrets to Relief
One common, but often overlooked, symptom of menopause is constipation. Menopause is a completely natural part of aging but it is a time of significant hormonal upheaval in the body….
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Menopause and Heartburn: How to find relief
As a registered dietitian, I'm often asked about the link between menopause and heartburn. Many women are surprised to find themselves experiencing heartburn for the first time during menopause. While…
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Osteoporosis and Menopause: What You Can Actually Do About It
Let’s talk about bones. Not the most glamorous topic, I know. But if you’re navigating midlife and menopause, it’s a conversation worth having—because your bones are paying attention to all…
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30 Irresistibly Easy Snacks for Mediterranean Diet
The Mediterranean diet is widely recognized as one of the healthiest and most delicious ways of eating. It is especially for menopausal women looking to optimize their health. With an…
