Dear Ladies, 📰 This week's newsletter is packed with insights tailored for menopausal women. We delve into effective weight loss strategies, emphasizing hormone balance and intermittent fasting, while introducing the concept of the "perfect menopause plate" 🍽️. Additionally, we feature a delicious menopause-friendly recipe 🍲 and provide a glowing book review for a comprehensive menopause cookbook 📚. Our discussion extends to sustainable shoe fashion 👠 and skincare, focusing on products designed for mature skin 🌱. We also shine a spotlight on the Oscar nominations 🏆, followed by the exciting announcement of the launch of the new physical Fabulous Menopause Kit 💫, rounding off the newsletter with thrilling updates.
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Allow us to introduce my latest endeavor: The PHYSICAL FABULOUS MENOPAUSE KIT.
That's right, breaking from the digital norm, we're thrilled to launch a tangible version featuring our supplement "Her Second Spring," a cookbook packed with 65+ delectable menopause-friendly recipes, our comprehensive guide on Nutrition in Menopause, and a simplified, easy-to-use version of our habit tracker tool. Rest assured, you'll still have access to our exercise videos and digital resources, as before. The physical Fabulous Menopause Kit is set to debut by mid-April! Pre-orders are now available; click here to secure yours.
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THE STRUGGLE WITH WEIGHT LOSS
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As a health coach, I see many patients who are on the struggle bus when it comes to losing weight during this phase of life. They try every fad diet under the sun, only to end up hungry and frustrated. But it doesn't have to be this way!
The only way to achieve the body you desire in midlife is through a comprehensive strategy. And no, I'm not referring to some trendy new age concept. I'm talking about addressing the fundamentals - nutrition, sleep, movement, and self-care. Today, we'll start with the nutritional aspect, and in the coming weeks, we'll explore the other three pillars of this holistic approach.
First things first - let's ditch the word "diet." Let's focus on making PERMANENT CHANGES IN OUR FOOD CHOICES. That means more fruits and veggies with lots of fiber, lean proteins, and whole grains. And yes, the occasional treat is allowed. Life is too short to say no to chocolate.
THE HORMONE FACTOR
During menopause, our estrogen lev els take a nosedive, and our bodies are left trying to figure out what the heck is going on. This hormonal shift can lead to changes in metabolism, resulting in weight gain. Estrogen also helps to regulate insulin sensitivity, so when it decreases, we can become insulin resistant, leading to more weight gain.
INTERMITTENT FASTING
Start gradually with intermittent fasting. Intermittent fasting helps menopausal women lose weight by boosting metabolism, burning fat, and reducing inflammation.
The goal is to reach 14 hours without eating (for example, take a break between 8:00 p.m. and 10:00 a.m.).
While you are fasting you can drink water, herbal teas, infused water with strawberries, mint leaves..., 1 decaffeinated coffee, chicory coffee.
For more information on intermittent fasting and its numerous benefits, check out my website here
THE PERFECT MENOPAUSE PLATE
For weight loss, each meal should contain protein, fiber from vegetables, carbohydrates (max. 30g) and healthy fats:
✔️ 40% VEGETABLES (spinach, broccoli, cauliflower, leeks, green asparagus, artichokes…)
✔️ 25% PROTEINS (the size and thickness of the palm of your hand); eggs, salmon, sardines, chicken, turkey, tofu, tempe, legumes, nuts, seeds)
✔️ 10% CARBOHYDRATES (brown rice, quinoa, oats…)
✔️ 5% HEALTHY FATS (nuts, seeds, olive oil, coconut oil, avocado, kefir, natural yogurt…)
✔️ 10% LOW SUGAR FRUIT (green apple, kiwis, cantaloupe, ….)
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Talking about weight loss in midlife, you might want to have a look at Dr. Olivia Tastewell's cooking book for gals like us! If you are navigating the challenges of menopause 'The New Menopause Diet Cookbook' is your essential companion. With delectable recipes and insights into hormonal changes, this cookbook offers a balanced and nutritious approach to managing menopause symptoms like hot flashes, mood swings, and weight gain. It's your roadmap to achieving health and wellness goals, including weight loss, increased energy, and improved mood.
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You have no idea how many healthy properties you will consume with this dish. Peppers provide iron, vitamins A and C; Red lentils contain fiber, protein, and minerals such as iron, magnesium, selenium, zinc, and vitamin B1. Onion is a diuretic, and, like turmeric, it is anticancer, antioxidant and prebiotic. Due to their content of the antioxidant lycopene, tomatoes and peppers have anti-cancer benefits, too.
Tip: Remember that you may not exceed 30g (aprox. 2 tablespoons) of carbs (here: brown basmati rice) if you are on a weight-loss diet.
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I'm delighted d to seize this opportunity to honor yet another remarkable woman for her exceptional accomplishments. Join me in extending heartfelt congratulations to Emma Stone for her triumphant Oscar win, brilliantly portraying Bella in "Poor Things". Bravo, Emma!
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Prioritizing comfortable yet sustainable footwear is essential not only for foot health but also for fostering an ethical wardrobe. Numerous brands are dedicated to offering ethically produced, sustainably crafted shoes to cater to diverse tastes, from minimalists to maximalists. Today, I'm excited to showcase three eco-conscious shoe brands, Rothy's, Veerah and Nisolo, renowned for their comfort and sustainability. With red trending this spring, these Mary Janes and these Flats not only make a stylish statement but also align with eco-friendly practices. Additionally, Nisolo’s ankle boots stand out for their versatility and sustainable design, making them a wardrobe essential.
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When it comes to genuine "clean beauty," look no further than Annmarie Skin Care, an artisan brand dedicated to achieving MADE SAFE® certification for every product. Their Anti-Aging Serum boasts potent antioxidant properties, revitalizing the skin while supporting its natural renewal process. Additionally, the Anti-Aging Oil is a lightweight, nourishing moisturizer formulated with a worry-free, clean formula, restoring your skin's radiant glow effortlessly.
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"I think this is a wonderful time for women. I think the tide is turning, and there are so many brave, authentic, strong, and funny and vulnerable and exciting women in every industry right now."
Emma Stone
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Have a great rest of the week!
If you feel like nothing's working for you and need guidance during this menopause phase, check out my coaching program here
Also do check out the fabulous menopause holistic kit here
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**We are not associated or earn any commission to all the external links mentioned in this newsletter
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