Nourishing Your Body: A Hormone Diet for Peri and Post Menopausal Women

As women enter the peri and post menopausal stages, hormonal changes can often lead to various challenges, including weight gain, mood swings, and disrupted sleep patterns. The good news is that adopting a hormone diet specifically designed for peri and post menopausal women can help alleviate these symptoms and promote overall well-being. In this blog, we will explore the key principles of a hormone diet and how it can support women during this transformative phase of life.

Balance Your Macronutrients:

A hormone diet for peri and post menopausal women emphasizes the importance of balancing macronutrients - proteins, carbohydrates, and healthy fats. Incorporate lean proteins like poultry, fish, and legumes to support muscle health and prevent muscle loss. Opt for complex carbohydrates such as whole grains, fruits, and vegetables, which provide essential nutrients and promote stable blood sugar levels. Lastly, don't forget to include healthy fats from sources like avocados, nuts, and olive oil, as they play a crucial role in hormone production and absorption.

Focus on Phytoestrogens:

Phytoestrogens are plant-based compounds that mimic the effects of estrogen in the body. As estrogen levels decrease during menopause, consuming foods rich in phytoestrogens can help alleviate symptoms and provide hormone balance. Include soy products, flaxseeds, lentils, and chickpeas in your diet to reap the benefits of these natural compounds.

Prioritize Nutrient-Dense Foods:

To support overall health and well-being, focus on consuming nutrient-dense foods that provide a wide range of vitamins, minerals, and antioxidants. Incorporate colorful fruits and vegetables, such as berries, leafy greens, and cruciferous vegetables, which are packed with essential nutrients. Additionally, include calcium-rich foods like dairy products, fortified plant-based milk, and leafy greens to support bone health.

Manage Stress Levels:

Stress can have a significant impact on hormonal balance. Incorporating stress management techniques into your daily routine is crucial. Engage in activities like yoga, meditation, deep breathing exercises, or journaling to help reduce stress levels and promote hormonal equilibrium.

Stay Hydrated:

Proper hydration is essential for hormone regulation and overall health. Aim to drink an adequate amount of water throughout the day to support digestion, metabolism, and detoxification processes in the body.

Embracing a hormone diet tailored for peri and post menopausal women can have a profound impact on overall well-being and quality of life. By incorporating balanced macronutrients, phytoestrogen-rich foods, nutrient-dense choices, stress management techniques, and adequate hydration, you can support your body's hormonal balance and promote a healthy transition through this transformative phase.

Remember, every woman's body is unique, so it's essential to consult with a healthcare professional, registered dietitian or a wellness coach to create a personalized hormone diet that suits your specific needs and goals. Embrace this new chapter with confidence and nourish your body with the foods and lifestyle choices that support optimal health during and beyond menopause.

If you're seeking additional guidance and support in your wellness journey, consider the benefits of wellness coaching. Our experienced team of wellness coaches are here to provide personalized guidance, motivation, and accountability to help you achieve your health and wellness goals. Whether you have specific concerns related to peri and post menopausal health or simply want to enhance your overall well-being, our coaches are equipped to assist you on your path to optimal wellness.

Click the link below to learn more about our wellness coaching services and how we can support you in your journey:

Remember, investing in your well-being is an investment in your future. Don't hesitate to take the next step towards a healthier, happier you. Reach out to us today, and we'll be delighted to connect with you and discuss how we can assist you on your wellness journey.

Note: The information provided in this blog is for educational purposes only and should not replace professional medical advice. Always consult with your healthcare provider before making any significant changes to your diet or lifestyle.

The Transformative Benefits of Reduced Exertion Interval Training for Peri and Post Menopausal Women

Peri and Post Menopause is a significant stage in a woman's life, bringing about hormonal changes and various physical and emotional challenges. However, it's crucial to remember that this is also an opportunity for personal growth, empowerment, and prioritizing well-being. One effective way to support overall health and fitness during this phase is through Reduced Exertion Interval Training (REHIT). In this blog, we will explore the incredible benefits that REHIT offers specifically for peri and post menopausal women.

1. Time-Efficient and Manageable: REHIT workouts are designed to optimize results while fitting into busy schedules. These shorter, high-intensity workouts provide a time-efficient solution for women who may have limited availability due to work, family, or other commitments. With REHIT, you can achieve maximum benefits in less time (REHIT takes only about 15 minutes) making it easier to stay consistent with your fitness routine.

2. Joint-Friendly and Low Impact: As women approach and go through menopause, hormonal changes can sometimes lead to joint pain and discomfort. REHIT exercises are gentle on the joints, minimizing impact while still delivering an effective workout. This makes it an ideal choice for peri and post menopausal women who want to stay active without exacerbating joint-related issues.

3. Metabolic Boost and Weight Loss and Weight Management: One of the key benefits of REHIT is its ability to boost metabolism and promote weight management. These workouts activate the body's metabolic rate, leading to increased calorie burn during and even after the workout session. This can be particularly beneficial during menopause, when changes in metabolism and hormonal imbalances may affect weight management.

4. Bone Health and Strength: Maintaining strong bones is crucial during peri and post menopause, as hormonal changes can lead to decreased bone density and increased risk of osteoporosis. REHIT exercises, such as cycling and short burst of sprinting, can help improve bone health and increase bone density, reducing the likelihood of fractures and other bone-related issues.

5. Mood Enhancement and Mental Well-being: Regular exercise, including REHIT, has a positive impact on mental health and overall well-being. These workouts stimulate the release of endorphins, known as "feel-good" hormones, which can help alleviate mood swings, reduce symptoms of anxiety and depression, and enhance overall mental well-being.

Embracing Reduced Exertion Interval Training (REHIT) can be a game-changer for peri and post menopausal women looking to prioritize their health and well-being. With its time-efficient nature, joint-friendly approach, metabolic benefits, bone health support, and positive impact on mood, REHIT offers a holistic fitness solution tailored to the unique needs of this stage in a woman's life. So, lace up your sneakers, find a REHIT program that suits you, or better yet, click the link below for a no obligation coaching consultation and embark on a transformative fitness journey that celebrates your vitality and strength during this incredible life phase.

Remember, it's always important to consult with a healthcare professional or fitness expert before starting any new exercise program. They can provide personalized guidance and ensure the workouts align with your specific needs and capabilities.

Stay active, stay strong, and embrace the power of REHIT!

How To Store Your Fruits So They Last

If you know me at all, you know how much I LOVE my fruits and vegetables…what you might not know about me is how terribly sad I get when I have to throw them out (I usually throw them out to the critters outside) when they are well, let’s just say, less than (and with soaring food prices it is really important to throw away little and make the best at what you have!)

In comes the good ol’ Mason Jar. You probably have a few kicking around your house like I do - so say goodbye to ditchen’ your fruits and veggies from your kitchen and say hello to some really healthy snacks that can keep to two weeks in your fridge!

Step 1: Find your clean Mason Jars and their lids - I like to use various sized jars to help save space in my fridge. You can purchase the white plastic, screw-on style lids at any Walmart.

Step 2. Put a small 4 x 4 piece of paper towel at the bottom of the jar. This will help with any moisture that may be on your fruits and veggies.

Step 3. Make sure your fruits and veggies are dry. Some people like to wash them first - I do not as I find they don’t last as long (I do wash them before I eat them though).

Step 4. Put them immediately in your fridge.

Step 5. Enjoy!

Yep! It’s THAT easy!

I hope you enjoyed this quick tutorial on how to store your fruits and veggies so that they last! Let me know your thoughts by commenting below!

ALKALINE vs ACIDIC DIET

Our body’s internal system needs a PH of just above 7.0; our immunologic, enzymatic and repair mechanisms all function at their best in this alkaline range.

If our body becomes over acidic, i.e. under a PH of 7, you may start to experience a combination of these symptoms; 

• Low energy, fatigue

• Nasal congestion

• Hives

• Muscle Pain

• Weak nails, dry skin, dry hair

• Frequent colds, flu and infection

• Headaches

If you have these symptoms and eat foods which create acid in the body, you may need to balance it with an alkaline diet.

What foods cause acid in the body?

There is a whole list of foods that cause the body to be over-acidic: dairy and dairy substitutes, animal meat, most grains, chickpeas, condiments, aspartame, prunes, chocolate, peanuts, alcohol and quite a few other types of foods. 

To balance your PH, the remedy is simple and logical; eat more alkaline causing foods.

To name but a few of these foods, there is; watermelon, lime, mango, most vegetables, vegetable juices, almonds, sprouts, avocados and green tea. 

When your body becomes more alkaline, the changes that will take place are truly amazing! It will seem magical, but it’s all perfectly normal. You will feel how we all have the right to feel, we just don’t know it.

Benefits Include:

• Rapid weight loss

• Increased energy

• The need for less sleep

• Improved skin and hair condition

• Better mental attitude

Are these benefits worth pursuing? I think so, and you are crazy if you don’t agree with me! Fortunately, it is not hard to slowly alkalise your body. Take it one day at a time, add more and more green food to your diet, reduce the number of cups of coffee you have every day and you’ll soon reap the benefits.

Beginners Guide To Healthy Nutritional Eating

If you’re currently not eating a healthy diet, it can be difficult to start such a plan. However, healthy eating along with some exercise is very important for maintaining a good bodily function and goes a long way towards living a disease-free life. If you struggle with healthy eating, then you know that breaking unhealthy habits can be the most difficult part of the process. Therefore, if you truly want to live the best lifestyle possible, it is important to follow tips in order to start eating a more healthy diet. 

A great first step when you want to start eating your way to a healthy lifestyle is to rid your home of all temptations that will distract you from following better eating habits. Ideally it would be a wise course to keep junk foods and beverages out of your house so as not be tempted to snack during the day. If you’re worried about getting hungry, keep healthy snacks like carrot sticks, yogurt, fresh fruit, or whole-wheat crackers on hand. If you find that you just cannot bear to toss out the sweets, try keeping something tiny on hand, peppermints or barley sugar. Eating a few, (emphasis on few) of these won’t ruin your diet but also will give you that little sugary fix you rave.

Another great step to healthy eating, when you’re first starting the process, is to take a few moments to learn what foods are the healthiest for you and how they work within the body. To start eating healthily we must begin by thinking healthily. Most people understand that fruits, vegetables, and low-fat meats and dairy products are good for you, but few people understand why. The key is learning about nutrients. When you understand how specific nutrients work and why you need them, it becomes more reasonable for you to make healthier choices for your body. Knowledge really is power!

Preparation is a major key in commencing a new healthy diet. You must take into consideration your schedule for meals. If you often eat in a rushed hurry at odd times of day, you are probably more inclined to grab a rushed meal which will probably do more harm than good. So plan ahead! Instead of grabbing a fast food lunch on the go, take a bagged lunch to work, complete with a healthy wrap and some fresh fruit and vegetables. Remember not to forget your evening meal, a simple plan to have a meal ready before you get home would be perfect, but in our fast paced lifestyle, sometimes this just can’t be done. One way to solve this problem is to plan out your evening meals for the week, on your days off. Perhaps just before you do your weekly shopping. Another warning: when going to the shops, do not venture there hungry because if you're anything like me, one or two chocolate bars won’t hurt! That becomes the first break in your healthy eating. 

Initially many will find it very difficult to make those necessary changes to healthier eating. Along with the difficulty of change, you may not feel well for a short period of time. Usually this is normal as your body is adjusting to your new and improved life style and is cleansing itself from the unhealthy toxins built up from poor eating habits. However if this feeling continues or you are worried a visit to your doctor would be the correct thing to do.

Start with baby steps. Even if you only replace one soda a day with a glass of water, you are really improving your calorie intake. If you eat fast food every day for lunch, try replacing that half of the time with better quality foods. When you start by taking small steps you aren’t cutting out all of the foods you love all at once. By taking your time to learn about your eating habits and slowly replacing them with better meals, by taking the time to learn and understand why you should be doing that and making the necessary changes in an orderly fashion, you will feel much better within yourself physically, mentally and emotionally and well on the road to becoming as healthy as you can be!

If you’d like more information on healthy eating join me in The Wellness Revelation Challenge - begins on 1/17/22

An Exercise in Relaxation

What if I told you that you could reap the benefits of a solid 4 hour nap in only 20 minutes? Or reduce/release stress and boost your immune system while lying down and doing ‘nothing’? Would you do it?

This is exactly what the ancient practice of Yoga Nidra does. Unlike the traditional yoga where you move through poses like downward dog or warrior II on your yoga mat, Yoga Nidra, also called Yoga Sleep, is practiced while comfortably lying down, in stillness and promises increased levels of awareness, mood regulation, better sleep and a boost in your immune system.

Often described as ‘meditation made easy’ Yoga Nidra is a guided meditation where participants bring awareness to their breath while the ‘guide’ directs their attention to specific body parts, one by one usually starting with the toes and working up to the top of the head. Participates pause on each focus point and bring their acute awareness to that point, then gently move on. This guided body scan eases the participant into a profound meditative state - a place between being awake and asleep, where one has access to brainwaves that help create balance in the body’s nervous system. Unlike self-guided seated meditation where the participant may often lose focus and dwell on mind chattering thoughts, Yoga Nidra takes away the pressure of ‘doing it right’ allowing relaxation in its ultimate form.

But does it work? In a study by Harvard on the physiological effects of Yoga Nidra verses traditional forms of meditation, it was found that participants rebuilt the gray matter (increasing brain plasticity) in their brains after a few short weeks of meditation. Gray matter is areas of the brain that contain most of the brains neural cell bodies. These areas of the brain are responsible for sensory perception, muscle control, hearing, memory, decision making, emotions and movement of muscles (just to name a few).

“The study was led by a Harvard-affiliated team of researchers based at Massachusetts General Hospital, and the team’s MRI scans documented for the very first time in medical history how meditation produced massive changes inside the brain’s gray matter. “Although the practice of meditation is associated with a sense of peacefulness and physical relaxation, practitioners have long claimed that meditation also provides cognitive and psychological benefits that persist throughout the day,” says study senior author Sara Lazar of the MGH Psychiatric Neuroimaging Research Program and a Harvard Medical School instructor in psychology. “This study demonstrates that changes in brain structure may underlie some of these reported improvements and that people are not just feeling better because they are spending time relaxing.”

So if you are looking to become more present, better able to manage stress and find more clarity and perhaps more purpose in your life, why not give Yoga Nidra a try? At hOMe with Nicole offers guided audio Yoga Nidra Practices and all you have to do is find a comfortable spot and listen!

Here is the link to try it out for free!: https://vimeo.com/402726298

Viking or Temple Dancer?

Imagine, standing before you a Viking.  Strong, athletic in build, dense, tight, stable, maybe one who looks like they’d be well equipped to handle the arctic climate.

And now imagine standing before you a temple dancer.   Soft, flexible, loose, mobile and maybe one who’d look like they’d be well equipped to handle the warmer climates.

Now take a moment to look at yourself in a mirror - go ahead, no one is looking (but YOU!).  If you don’t have a mirror just look at your arms, legs, body.  Does your body look strong and stable?  Or maybe you are of the softer, looser variety?   Walk around a bit….do you feel strong and stable in your steps but maybe your movements seem stiff?  Or maybe as you walk you feel fluidity in your movements, maybe you are super bendy?

Ok, now what does that mean to you?  Each one of us is born within the realm of these two Archetypes - Viking and Temple Dancer, and the way you train your body depends on where you fall within these Archetypes.  

Regardless of how active you are - you are a mover of space and when you move your body, you are moving more than your muscles and skeletal system.  You are moving one of the most vital networks in your body, your connective tissue also known as your fascia.  

WHAT THE HECK IS FASCIA?

Simply put, your fascia is the tensegrity structure of the human body made up of fibers, elastin and collagen.  Think of it as a body stocking - a seamless piece of (connective) tissue that can be found in almost every nook and cranny of your body.  This seamless network attaches, stabilizes, encloses and separates muscles, bones, nerves, blood vessels and internal organs.  It provides a foundation for each part of the body as well orientation for the body as a whole, literally helping to organizing the body and create its shape.  Recall the last time you went camping and you began to set up your tent.  At first, all of the tent structures are laid out on the ground individually…it isn’t until you begin to add the poles, ropes and stakes (holding the tent in place) that you then have a tent structure…..a tensegrity system!  One that has tension and compression!  It’s the same with your fascia!

WHY IS FASCIA IMPORTANT TO ME?

Until quite recently, fascia was overlooked in the medical field…although they knew the structure existed, most surgeons and scientists just cut through it and/or discarded it as simply packing material in the body that had no other use.  

Fortunately, researchers like Dr. Robert Schleip (Fascial Fitness Association ) and Tom Myers (Anatomy Trains) and a few others found that this remarkable fascial network is a highly complex,  multi-dimensional tissue— providing us a with a communicative sensory system like no other!

SO ARE YOU A VIKING OR A TEMPLE DANCER?

Ok, so what does this all mean to YOU and the way you train/move your body?  If your body Archetype is that of a Viking does that mean that you’ll never be flexible? Or if you are more the Temple Dancer type will you never be strong?  Remember we are NOT necessarily working with muscle strength or personality type but rather your fascial body!

I’m here to tell you that ideally Vikings and Temple Dancer bodies require different types of training and focus to maintain a healthy, injury free body.  

Viking Archetypes have denser fascia that is less elastic.  Because of this, Vikings need to create more flexibility and should focus their training more on lower loading (lower weights), in the long end range of movement (or stretch position)- instead of focusing on the contraction or flexion, focus more on the extension.  Super - slow stretch releasing techniques like the melting stretches of down-dog and using release techniques like foam rollers (again SUPER SLOW MOVEMENTS) will help Vikings become more supple and elastic in their movements. 

Temple Dancer Archetypes have looser, more elastic fascia.  Because of this, Temple Dancers need to create more stability and can achieve this with strength work by using moderate load (slightly heaver weight) in the contracted, end-range stretch position (starting low and progressing slowly works best).  These types of movements maintain length and tone at the same time.  Because Temple Dancers can lean more towards being hyper-mobile it is important NOT to go into what you may consider your full range of motion, but to stop before and work with a moderate load within that range.   

Whether you're a Viking or a Temple Dancer, it is important to bring awareness into each movement.  This will help to create a more balanced body.

Lastly, regardless whether you are a Viking a Temple Dancer or somewhere in between - embrace who you are!  Work within your range and ability, use variation in your movements and most of all HAVE FUN!