Master Her Health

 The average woman spends 17 years of her life dieting. 45% of American women are on a diet on any given day.  Imagine how many of your dreams can come true with that time? Write a book, start a non-profit, create a life-changing business! What is even more upsetting is that it begins at a very young age. 51% of 9-10 year-old girls feel better about themselves if they are on a diet.  The diet industry loves this and targets young girls and women. The total U.S. weight loss industry has grown to a historic peak of $90 billion in 2023. We are stuck in this vicious cycle of losing weight and 95% of dieters regaining it back, only to go back on another diet. Diets are stealing our time, energy, and money.   We are constantly getting the message to make ourselves smaller to be "more worthy" which couldn't be farther from the truth.  As long as you are distracted by shrinking yourself you aren't expanding your life.  WE CAN CHANGE THIS MINDSET.  My...

  I got a Toto Washlet for Mother's day. Not familiar? It's a bidet with all the bells & whistles including a heated seat and dryer! This toilet seat is going to bring me years of joy. I am smiling right now just thinking about sitting on that warm toilet seat when I wake up to go in the middle of the night. This got me thinking about how as women it's part of our culture to be self-sacrificing and put ourselves LAST. There is nothing wrong with serving others, I love to do it too. But more importantly, you need to SERVE yourself. I notice the self-sacrificing mindset leads to beliefs like "no fun or pleasure can be had until" fill-in-the-blank: my to-do-list is complete, I have X amount of money saved, I lose X amount of pounds, I have more time, or I get one more degree. I for sure wasn't going to buy myself a Toto anytime soon. I even said earlier this month that we should wait longer to get it! Why?!!! Chances are you are most likely pleasure starved. ...

  Have you had this conversation? Me to my 8 yo: "I know you don't like bell peppers, so here are some peas to have with dinner." My 8 yo: "Noooo Mom, I didn't like them when I was in second grade, but I like them now." Me: "Ohhhh okay, I didn't get the memo." Are you tired of the nightly battle at the dinner table, trying to accommodate or guess everyone's different food preferences? Cooking for a family with diverse tastes and dietary needs can feel like an endless challenge that we all struggle with. But fear not, because I'm here to help you get back your sanity and energy in the kitchen with 3 strategies to streamline mealtime into a no-stress event: Build Your Meal Around a Flexible Base : Instead of preparing entirely separate meals for each family member, focus on creating a flexible base that can be customized to suit different preferences. For example, start with a neutral base like rice, pasta, quinoa, or a salad. Then offer ...

  Do you often feel like there is a new diet trend every week leaving you feeling confused about what is healthiest to eat? The total U.S. weight loss industry has grown to a historic peak of  $90 billion  in 2023. The diet industry wants us to be confused and doubt our own intuition. Listen, what we put into our bodies plays a pivoting role in our health and especially how we handle the perimenopause into menopause transition. The truth is it really can be as simple as real, whole foods that nourish your body, clear the brain, give you energy, reduce bloating, keep your glucose steady, lower inflammation, and ultimately free of chronic diseases. When I cut back on ultra-processed foods, ate more at each meal with a balanced plate so much changed for me. I was able to stop taking a chronic medication, no longer felt shaky & hangry, & had more energy.  Still don't know where to start? Here is a list of  10 healthy foods to boost energy for women in perime...

  Did you know that movement plays a critical role in perimenopause and menopause? Although it helps significantly with mood, energy and maintaining a healthy weight, 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 a...

  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