Master Her Health

  Did you know that movement plays a critical role in perimenopause and menopause? Although it helps with mood and weight loss, the main goal here is to build muscle, improve insulin sensitivity, and reduce inflammation. We all have a gradual loss of 3-5% of muscle mass per year starting around age 30. For women, menopause is associated with an additional "rapid decline in muscle mass" due to the loss of estrogen. Of course, all hope isn't lost. We can build and maintain muscle in perimenopause and menopause. There are several non-exercise strategies like eating enough protein, especially the amino acid leucine for example. The best way to build and maintain muscle is to move your body especially with resistance or strength training. Resistance movement can improve hot flashes, cognition and brain health and so many more benefits. According to a study in 2019, just one hour per week of strength training can reduce the risk of heart attack or stroke by up to 70% (reminder:

  Are you getting enough protein at breakfast? Did you know that one large egg has only 6 grams of protein? Depending on some factors you may need to eat 4 eggs to get your minimum amount of protein in the morning! Starting your day with a good dose of protein (before 10am) can: reduce evening cravings improve your sleep stabilize your blood sugar calm your nervous system make you feel fuller Are you struggling to get the macronutrients you need? Maybe you feel all over the place with your meals? I know the feeling! But before you go drop your kids off at school, I couldn't help but leave you with a high-protein breakfast recipe. This one-pan recipe takes 20 minutes and can feed you for days. One serving has 37 grams of protein and 3 grams of fiber. Zucchini Turkey Breakfast Skillet (plant-based option included) Ingredients for 4 servings: 2 tsps Coconut Oil 1 1/3 lbs Extra Lean Ground Turkey (use lentils instead for plant-based option) 2 2/3 Zucchini (large, finely diced) 1 1/3 cu

  Have you noticed alcohol gives you a terrible night sleep?   That's because it can reduce melatonin and mess up your circadian rhythm Alcohol can worsen hot flashes and give you night sweats!  Next time try this simple 3 ingredient maple swizzle mocktail.  Ingredients for one serving: About one cup plain seltzer 1 tablespoon apple cider vinegar 1 teaspoon pure maple syrup Swirl together in your favorite glass & enjoy!  Looking for more recipes and tips to boost your energy? Get my free 3 Step Guide to More Energy here .  xoxo, Stephanie

 Have you been struggling with heavy periods, migraines, sleep issues, cramps, or night sweats to name a few??? These seed & nut mixes may be the tool for you. When I first heard about seed cycling I thought it sounded very crunchy and hard to do. Then I realized I already eat some of these nuts and seeds. It was just a matter of planning which ones when.  How does it work? It's fairly straightforward. The seed hulls contain lignans, which are chemicals that help bind up excess hormones, while the seed oils contain essential fatty acids that provide the building blocks for making hormones. Seed cycle is including different seeds during the different phases of your menstrual cycle. How long does it take to work? It may take a 3-4 months to notice a change so don't give up right away. If you don’t see an improvement after 3-4 months, consider reaching out to chat with me about additional help in balancing your hormones. Below are two recipes that are super delicious & n

  I think it is important to get an understanding of our body's hormones (aka superpowers), and learn to work with them, not against them. I am not a advocate for just trying to lose weight without dealing with the underlying issues. Dieting is usually only a short-term fix and could even make our bodies want to gain more weight in the long run, especially if we try strict diets. The body tends to hold onto extra weight as a way to protect itself from uncertain times ahead. If our body senses threats to our survival, it naturally stores more fat. When we address sources of stress—whether emotional or physical—and reduce inflammation, weight loss can happen more naturally and stay that way. It is important to understand that weight loss is often the final perk of solving the root problems behind health issues. Instead of just focusing on losing weight, addressing what’s causing the problem is key for long-lasting results. What are those underlying problems? I will help you understan

  Are you sick of hearing "it's all part of getting old"? I am✋🏻 I believe your 40s and beyond can be even better than your 20s. Let me tell you a little story to explain. It was the day after graduating from pharmacy school in 2002. I loaded up a U-haul and drove it to my newly rented apartment in NYC. I thought I was Rachel from  Friends  and Carrie Bradshaw from  Sex in the City.  I was one pair of  Manolo Blahniks  away from truly making it. Starting out my new adult life I felt exhilarated, empowered, and full of confidence. Alicia Keys describes it best in the song  Empire State of Mind : "In New York, Concrete jungle where dreams are made of, There's nothing you can't do, Now you're in New York, these streets will make you feel brand new, the lights will inspire you..." Those years helped shaped who I am today. Like a lot of us, I ended up getting stuck on the carousel of stress and burn-out for many years. It left me feeling depleted and dis