Podcast | Mell-O-Pause

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Julie Gledhill, NNCP

~Menopause Nutrition Consultant~

Mell-O-Pause
Nutrition

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“There’s something about rainy days that just slows everything down. 🌧️ They remind me to pause, breathe, and reset..to lean into comfort instead of rushing. A little reminder that rest is productive too.”

❤️Slow down. Refill your cup. You can’t pour from an empty one.☕

#MellopauseNutrition

#SlowDownAndBreathe #RestIsProductive #MidlifeWellness #PerimenopauseSupport #SelfCareMatters #MindfulMoments #CozyVibes #RiseAndThrive #MellopauseLiving #NourishToThrive #WellnessJourney #CalmWithin #WomenInMidlife #GentleReset #TeaTimeAndTootie

“There’s something about rainy days that just slows everything down. 🌧️ They remind me to pause, breathe, and reset..to lean into comfort instead of rushing. A little reminder that rest is productive too.”

❤️Slow down. Refill your cup. You can’t pour from an empty one.☕

#MellopauseNutrition

#SlowDownAndBreathe #RestIsProductive #MidlifeWellness #PerimenopauseSupport #SelfCareMatters #MindfulMoments #CozyVibes #RiseAndThrive #MellopauseLiving #NourishToThrive #WellnessJourney #CalmWithin #WomenInMidlife #GentleReset #TeaTimeAndTootie

“A Balanced Bite to Start the Day Right 🍞🥑”

☀️ Start your day right by fueling your body with foods that steady your energy, balance your hormones, and lift your mood.
🌞✨ A nourishing breakfast sets the tone for how you feel, focus, and show up for the rest of the day. Choose what makes you feel good..body and mind. 🥑🍊💛

💪 Power breaky 🌿✨
Rye sourdough toast with garlic hummus, avocado + everything bagel seasoning 🥑 paired with grapes + oranges 🍇🍊
💥 This combo is full of fiber, healthy fats & phytoestrogens to support hormone balance, energy, and blood sugar stability…perfect for perimenopause and beyond. 💛”

#MelloPauseNutrition

#StartYourDayRight #HormoneHealthy #PerimenopauseNutrition #BalancedBreakfast #MidlifeWellness #NourishToThrive #HealthyHormones #RiseAndThrive #MellopauseLiving #WellnessJourney #MindfulNutrition #EnergyForLife #HormoneBalanceTips #FeelGoodFuel #StrongStart #HealthyRecipes #Perimenopause #Menopause

“A Balanced Bite to Start the Day Right 🍞🥑”

☀️ Start your day right by fueling your body with foods that steady your energy, balance your hormones, and lift your mood.
🌞✨ A nourishing breakfast sets the tone for how you feel, focus, and show up for the rest of the day. Choose what makes you feel good..body and mind. 🥑🍊💛

💪 Power breaky 🌿✨
Rye sourdough toast with garlic hummus, avocado + everything bagel seasoning 🥑 paired with grapes + oranges 🍇🍊
💥 This combo is full of fiber, healthy fats & phytoestrogens to support hormone balance, energy, and blood sugar stability…perfect for perimenopause and beyond. 💛”

#MelloPauseNutrition

#StartYourDayRight #HormoneHealthy #PerimenopauseNutrition #BalancedBreakfast #MidlifeWellness #NourishToThrive #HealthyHormones #RiseAndThrive #MellopauseLiving #WellnessJourney #MindfulNutrition #EnergyForLife #HormoneBalanceTips #FeelGoodFuel #StrongStart #HealthyRecipes #Perimenopause #Menopause

💪 Steady energy, happy hormones!

🍠This Beef & Veggie Stuffed Sweet Potato keeps blood sugar balanced with protein, fiber, and complex carbs 👉🏻 perfect for perimenopause fuel. 🌸✨

🥩 Protein from beef slows digestion and prevents rapid spikes in blood sugar.
🍠 Fiber from sweet potatoes and veggies further stabilizes glucose levels, keeping energy steady.
🥘 Balanced meal structure (protein + complex carbs + fiber + healthy fats) supports insulin sensitivity, helping your body manage natural hormonal shifts more smoothly.
✨ Eating meals like this regularly can help reduce sugar cravings, maintain energy, and support mood stability ..all key during perimenopause.

📰 Join my newsletter today and the recipe will be sent to your inbox STAT!
🔗 in bio

https://www.mell-o-pausenutrition.com

#MelloPauseNutrition

#BloodSugarBalance #StableEnergy #HormoneHealth #PerimenopauseNutrition #HealthyEating
#StuffedSweetPotato #HealthyDinnerIdeas #NourishingMeals #ProteinPacked #VeggieLover
#EatWellFeelGood #WellnessEats #HealthyComfortFood #FuelYourBody #SimpleAndHealthy

💪 Steady energy, happy hormones!

🍠This Beef & Veggie Stuffed Sweet Potato keeps blood sugar balanced with protein, fiber, and complex carbs 👉🏻 perfect for perimenopause fuel. 🌸✨

🥩 Protein from beef slows digestion and prevents rapid spikes in blood sugar.
🍠 Fiber from sweet potatoes and veggies further stabilizes glucose levels, keeping energy steady.
🥘 Balanced meal structure (protein + complex carbs + fiber + healthy fats) supports insulin sensitivity, helping your body manage natural hormonal shifts more smoothly.
✨ Eating meals like this regularly can help reduce sugar cravings, maintain energy, and support mood stability ..all key during perimenopause.

📰 Join my newsletter today and the recipe will be sent to your inbox STAT!
🔗 in bio

https://www.mell-o-pausenutrition.com

#MelloPauseNutrition

#BloodSugarBalance #StableEnergy #HormoneHealth #PerimenopauseNutrition #HealthyEating
#StuffedSweetPotato #HealthyDinnerIdeas #NourishingMeals #ProteinPacked #VeggieLover
#EatWellFeelGood #WellnessEats #HealthyComfortFood #FuelYourBody #SimpleAndHealthy

Hi 👋

🎙️ Season 2 of The Mell-O-Pause Podcast is coming this November!
Until then, catch up on Season 1..real talk, laughter, and midlife magic you don’t want to miss. ✨

Available on:
🎧Spotify
🍎 Apple podcast
💻 My website

🔗 All links in bio!
#mellopausenutrition

#TheMellopausePodcast #MidlifeMagic #PerimenopauseSupport #MenopauseWellness #WomenInMidlife #RealTalkMidlife #PodcastForWomen #MidlifeJourney #HormoneHealth #MindfulLiving #Menopause #Perimenopause

Hi 👋

🎙️ Season 2 of The Mell-O-Pause Podcast is coming this November!
Until then, catch up on Season 1..real talk, laughter, and midlife magic you don’t want to miss. ✨

Available on:
🎧Spotify
🍎 Apple podcast
💻 My website

🔗 All links in bio!
#mellopausenutrition

#TheMellopausePodcast #MidlifeMagic #PerimenopauseSupport #MenopauseWellness #WomenInMidlife #RealTalkMidlife #PodcastForWomen #MidlifeJourney #HormoneHealth #MindfulLiving #Menopause #Perimenopause

New Blog Post!

🍂✨ Hello, October! Fresh Starts, Fall Flavors & Nourishment ✨🍂

link in bio
#mellopausenutrition

#MidlifeConfidence
#PerimenopauseSupport
#FoodFreedomJourney
#LoveTheSkinYoureIn
#MindfulEating
#BodyImageHealing
#PerimenopauseWellness
#SelfCompassion
#MidlifeNutrition
#MenopauseCoach
#FoodWithoutGuilt
#NourishNotPunish
#HealthyMidlife
#MenopauseCommunity
#perimenopausehealth

New Blog Post!

🍂✨ Hello, October! Fresh Starts, Fall Flavors & Nourishment ✨🍂

link in bio
#mellopausenutrition

#MidlifeConfidence
#PerimenopauseSupport
#FoodFreedomJourney
#LoveTheSkinYoureIn
#MindfulEating
#BodyImageHealing
#PerimenopauseWellness
#SelfCompassion
#MidlifeNutrition
#MenopauseCoach
#FoodWithoutGuilt
#NourishNotPunish
#HealthyMidlife
#MenopauseCommunity
#perimenopausehealth

Happy #WellnessWednesday!

Recipe Of The Week: Curry Pumpkin Comfort Soup

🎃✨ Creamy, cozy, and full of spice! This Pumpkin Curry Soup is like a warm hug in a bowl. Perfect for chilly days when you want something healthy, hearty, and full of fall flavor. 🍂🥥🍲

Here’s what makes this Pumpkin Curry Soup a win:

Immune Support 🧡 - Pumpkin, onion, and garlic are packed with vitamins A & C plus natural compounds that help strengthen your immune system

Anti-Inflammatory Power ✨ -Curry powder and ginger contain spices that support digestion and calm inflammation.

Creamy Without the Dairy 🥥 -Coconut milk adds healthy fats for fullness and a silky texture, while keeping it plant-based.

Nutrient-Dense Comfort 🍲 -Pumpkin puree and vegetable broth deliver fiber, minerals, and antioxidants in a cozy, satisfying bowl.

Ingredients:
-3 cups Pumpkin Puree
-0.5 onion Yellow Onions (chopped)
-4 cloves Garlic (minced)
-2 tbsp Olive Oil
-2 leaf Bay Leaf
-0.5 tsp Paprika
-1 Dash Himalayan Pink Salt
-1 dash Black Pepper
-3 cups Vegetable Broth
-0.5 cup Coconut Milk (from a can)
-1 tbsp Yellow Curry Powder
-1 tsp Ginger (Ground)

Directions:

1.Add olive oil to a large pot on medium heat.
2.Add garlic and cook for about 2 minutes.
3.Add onions and cook for another 5 minutes.
4.Add pumpkin puree, spices and vegetable broth to pot. reduce heat to low and simmer for 15 minutes.
5.After 15 minutes, add coconut milk and stir.
**Serve warm.
Toppings
top with a dollop of greek yogurt and pumpkin seeds
ENJOY!

#mellopausenutrition

#PumpkinSoup #PumpkinCurry #HealthySoup #SoupSeason #FallRecipes
#ComfortFoodMadeHealthy #CozyEats #EasyDinnerIdeas #PlantBasedMeals #NourishingBowls
#FoodAsFuel #EatTheRainbow #HealthyAndDelicious #GlowFromWithin #SuperfoodEats
#FallFlavors #AutumnInABowl #PumpkinLove #CozyComforts

Happy #WellnessWednesday!

Recipe Of The Week: Curry Pumpkin Comfort Soup

🎃✨ Creamy, cozy, and full of spice! This Pumpkin Curry Soup is like a warm hug in a bowl. Perfect for chilly days when you want something healthy, hearty, and full of fall flavor. 🍂🥥🍲

Here’s what makes this Pumpkin Curry Soup a win:

Immune Support 🧡 - Pumpkin, onion, and garlic are packed with vitamins A & C plus natural compounds that help strengthen your immune system

Anti-Inflammatory Power ✨ -Curry powder and ginger contain spices that support digestion and calm inflammation.

Creamy Without the Dairy 🥥 -Coconut milk adds healthy fats for fullness and a silky texture, while keeping it plant-based.

Nutrient-Dense Comfort 🍲 -Pumpkin puree and vegetable broth deliver fiber, minerals, and antioxidants in a cozy, satisfying bowl.

Ingredients:
-3 cups Pumpkin Puree
-0.5 onion Yellow Onions (chopped)
-4 cloves Garlic (minced)
-2 tbsp Olive Oil
-2 leaf Bay Leaf
-0.5 tsp Paprika
-1 Dash Himalayan Pink Salt
-1 dash Black Pepper
-3 cups Vegetable Broth
-0.5 cup Coconut Milk (from a can)
-1 tbsp Yellow Curry Powder
-1 tsp Ginger (Ground)

Directions:

1.Add olive oil to a large pot on medium heat.
2.Add garlic and cook for about 2 minutes.
3.Add onions and cook for another 5 minutes.
4.Add pumpkin puree, spices and vegetable broth to pot. reduce heat to low and simmer for 15 minutes.
5.After 15 minutes, add coconut milk and stir.
**Serve warm.
Toppings
top with a dollop of greek yogurt and pumpkin seeds
ENJOY!

#mellopausenutrition

#PumpkinSoup #PumpkinCurry #HealthySoup #SoupSeason #FallRecipes
#ComfortFoodMadeHealthy #CozyEats #EasyDinnerIdeas #PlantBasedMeals #NourishingBowls
#FoodAsFuel #EatTheRainbow #HealthyAndDelicious #GlowFromWithin #SuperfoodEats
#FallFlavors #AutumnInABowl #PumpkinLove #CozyComforts

Episode 6 is out! Love the skin you're in and the food you eat!

🎧 In this episode of The Mell-O-Pause Pod, I’m diving into the roller coaster we ride with our bodies and food..especially in peri-menopause. I’ll share a bit of my own story with body image and food guilt (spoiler: it hasn’t always been pretty), and why learning a little self-love and mindful eating has been a game-changer.
🎤We'll chat about what’s really happening with our hormones in midlife, how society’s “perfect body” standards mess with our heads, and some simple, practical ways to feel better in your skin without obsessing over perfection. Think of this episode as a reminder to embrace your body, eat with joy, and sprinkle in a whole lot of self-compassion along the way. 💛🍫

🎙️ Follow me on Spotify or Apple Podcast. Or head to my website . Share with a friend or family member. Even leave a review or DM me.

🤗 I would love to hear from you. And if you need some 1:1 help, I am here for you. You can book a 1:1 virtual session with me.Or if you’re not sure about what to do next..book a free 15 minute Clarity Call with me on my website.

🔗 All links in Bio.

#mellopausenutrition

#MidlifeConfidence
#PerimenopauseSupport
#FoodFreedomJourney
#LoveTheSkinYoureIn
#MindfulEating
#BodyImageHealing
#PerimenopauseWellness
#SelfCompassion
#MidlifeNutrition
#MenopauseCoach
#FoodWithoutGuilt
#NourishNotPunish
#HealthyMidlife
#MenopauseCommunity
#PerimenopauseHealth

Episode 6 is out! Love the skin you're in and the food you eat!

🎧 In this episode of The Mell-O-Pause Pod, I’m diving into the roller coaster we ride with our bodies and food..especially in peri-menopause. I’ll share a bit of my own story with body image and food guilt (spoiler: it hasn’t always been pretty), and why learning a little self-love and mindful eating has been a game-changer.
🎤We'll chat about what’s really happening with our hormones in midlife, how society’s “perfect body” standards mess with our heads, and some simple, practical ways to feel better in your skin without obsessing over perfection. Think of this episode as a reminder to embrace your body, eat with joy, and sprinkle in a whole lot of self-compassion along the way. 💛🍫

🎙️ Follow me on Spotify or Apple Podcast. Or head to my website . Share with a friend or family member. Even leave a review or DM me.

🤗 I would love to hear from you. And if you need some 1:1 help, I am here for you. You can book a 1:1 virtual session with me.Or if you’re not sure about what to do next..book a free 15 minute Clarity Call with me on my website.

🔗 All links in Bio.

#mellopausenutrition

#MidlifeConfidence
#PerimenopauseSupport
#FoodFreedomJourney
#LoveTheSkinYoureIn
#MindfulEating
#BodyImageHealing
#PerimenopauseWellness
#SelfCompassion
#MidlifeNutrition
#MenopauseCoach
#FoodWithoutGuilt
#NourishNotPunish
#HealthyMidlife
#MenopauseCommunity
#PerimenopauseHealth

**Happy Hump Day 🐪✨ Can you feel the change of season settling in? 🍂
👉🏻 The shift from long, light summer days to cooler (ish)temps and shorter evenings can impact so much..our mood, our sleep, our cravings, even our motivation to move.

👉🏻 It’s totally normal to feel a little ‘off’ right now. The good news? Small habits can help us stay grounded:
🥘 nourishing meals
🚶‍♀️ fresh air walks
💦 hydrating well

✨ AND.. giving ourselves permission to slow down when our bodies ask for it. 🧘‍♀️

🌿 💛 This season is an invitation to listen in, reset, and realign.
How are you feeling the shift??

#mellopausenutrition

#SeasonalShift #FallVibes #AutumnEnergy #WellnessJourney #MindBodyBalance #HealthySeasons #MidweekMotivation #HumpDayVibes #NourishToFlourish #PerimenopauseSupport #WomenInMidlife #RiseAndThrive #HolisticWellness #SeasonalWellness #EnergyReset

**Happy Hump Day 🐪✨ Can you feel the change of season settling in? 🍂
👉🏻 The shift from long, light summer days to cooler (ish)temps and shorter evenings can impact so much..our mood, our sleep, our cravings, even our motivation to move.

👉🏻 It’s totally normal to feel a little ‘off’ right now. The good news? Small habits can help us stay grounded:
🥘 nourishing meals
🚶‍♀️ fresh air walks
💦 hydrating well

✨ AND.. giving ourselves permission to slow down when our bodies ask for it. 🧘‍♀️

🌿 💛 This season is an invitation to listen in, reset, and realign.
How are you feeling the shift??

#mellopausenutrition

#SeasonalShift #FallVibes #AutumnEnergy #WellnessJourney #MindBodyBalance #HealthySeasons #MidweekMotivation #HumpDayVibes #NourishToFlourish #PerimenopauseSupport #WomenInMidlife #RiseAndThrive #HolisticWellness #SeasonalWellness #EnergyReset

“Perimenopause isn’t slowing me down…it’s fueling a stronger, wiser version of me. Every change I feel is proof that my body is powerful, adaptable, and resilient. This season isn’t about fading away, it’s about stepping into my strength and owning my energy in a whole new way.
I’m not shrinking I’m thriving.” 🔥
#mellopausenutrition

#PerimenopausePower #MidlifeStrong #HormoneHealth #RiseAndThrive #FierceAt50 #StrongNotShrinking #PerimenopauseSupport #WomensWellness #EmpoweredMidlife #HealthyHormones #StrengthAtEveryAge #FridayFuel #FeelGoodFriday #WellnessJourney #UnstoppableYou

“Perimenopause isn’t slowing me down…it’s fueling a stronger, wiser version of me. Every change I feel is proof that my body is powerful, adaptable, and resilient. This season isn’t about fading away, it’s about stepping into my strength and owning my energy in a whole new way.
I’m not shrinking I’m thriving.” 🔥
#mellopausenutrition

#PerimenopausePower #MidlifeStrong #HormoneHealth #RiseAndThrive #FierceAt50 #StrongNotShrinking #PerimenopauseSupport #WomensWellness #EmpoweredMidlife #HealthyHormones #StrengthAtEveryAge #FridayFuel #FeelGoodFriday #WellnessJourney #UnstoppableYou

Happy #WellnessWednesday!

🌱✨Recipe Of The Week: Air Fryer Crispy Kale Chips✨🌱

Kale Chips: The Snack You Didn’t Know You Needed
These Crispy Bites Are:

💪Nutrient Powerhouse - Packed with vitamins A, C, and K, plus minerals like calcium and magnesium.

✨Antioxidant Rich - Supports your immune system and helps fight inflammation.

🍃Fiber-Filled - Aids digestion, keeps you full, and supports gut health.

❤Heart Healthy - Contains compounds that support cholesterol balance and cardiovascular wellness.

🌿Crispy, light, and loaded with nutrients-kale chips are the perfect way to satisfy that salty, crunchy craving while sneaking in a superfood boost. High in vitamins, antioxidants, and fiber, they’re a guilt-free snack that actually does your body good. 💚

Air Fryer Crispy Kale Chips:

-4 large kale leaves
-2 tbsp olive oil
-1 tbsp lemon juice
-1 tsp yellow curry powder
-0.5 tsp garlic powder
-1 dash salt
-1 dash pepper
👉Directions:

1.Tear kale leaves into large chip-sized pieces and transfer to a medium bowl. Drizzle with oil and lemon juice and toss to combine. Using your fingers, ensure each piece is lightly and evenly coated.
2.Season with yellow curry powder, garlic powder, salt and black pepper, then add any optional seasonings to taste. Toss again to combine.
3.In an air-fryer basket, arrange kale in a single layer. Cook at 350° until edges are just starting to brown, 5 to 7 minutes. (The more delicate the kale variety, the quicker it will cook.) Flip halfway. Transfer kale to a sheet pan and let cool in a single layer. Kale will continue to crisp as it cools.
#mellopausenutrition

#KaleChips #HealthySnacking #SuperfoodSnack #WellnessEats #PlantBasedSnacks
#EatYourGreens #CrispyKale #HealthyCrunch #SnackSmart #NourishYourBody

Happy #WellnessWednesday!

🌱✨Recipe Of The Week: Air Fryer Crispy Kale Chips✨🌱

Kale Chips: The Snack You Didn’t Know You Needed
These Crispy Bites Are:

💪Nutrient Powerhouse - Packed with vitamins A, C, and K, plus minerals like calcium and magnesium.

✨Antioxidant Rich - Supports your immune system and helps fight inflammation.

🍃Fiber-Filled - Aids digestion, keeps you full, and supports gut health.

❤Heart Healthy - Contains compounds that support cholesterol balance and cardiovascular wellness.

🌿Crispy, light, and loaded with nutrients-kale chips are the perfect way to satisfy that salty, crunchy craving while sneaking in a superfood boost. High in vitamins, antioxidants, and fiber, they’re a guilt-free snack that actually does your body good. 💚

Air Fryer Crispy Kale Chips:

-4 large kale leaves
-2 tbsp olive oil
-1 tbsp lemon juice
-1 tsp yellow curry powder
-0.5 tsp garlic powder
-1 dash salt
-1 dash pepper
👉Directions:

1.Tear kale leaves into large chip-sized pieces and transfer to a medium bowl. Drizzle with oil and lemon juice and toss to combine. Using your fingers, ensure each piece is lightly and evenly coated.
2.Season with yellow curry powder, garlic powder, salt and black pepper, then add any optional seasonings to taste. Toss again to combine.
3.In an air-fryer basket, arrange kale in a single layer. Cook at 350° until edges are just starting to brown, 5 to 7 minutes. (The more delicate the kale variety, the quicker it will cook.) Flip halfway. Transfer kale to a sheet pan and let cool in a single layer. Kale will continue to crisp as it cools.
#mellopausenutrition

#KaleChips #HealthySnacking #SuperfoodSnack #WellnessEats #PlantBasedSnacks
#EatYourGreens #CrispyKale #HealthyCrunch #SnackSmart #NourishYourBody

One of my faves 🙌
#mellopausenutrition #hormonehealth #healthysnackideas #hormonehealth #perimenopausenutrition #menopausenutrition #perimenopause #balancedeating

One of my faves 🙌
#mellopausenutrition #hormonehealth #healthysnackideas #hormonehealth #perimenopausenutrition #menopausenutrition #perimenopause #balancedeating

🍕🥗 No good or bad foods. All foods fit.

When you label foods as “good” or “bad,” you set yourself up for guilt and restriction. Instead, focus on:
✨ Balance
✨ Portion sizes
✨ Food pairing

A cookie can fit. Pizza can fit. Salad can fit.
It’s not about perfection—it’s about balance, energy, and freedom around food. 💛

Check out my blog post this week👉 link in BIO
#mellopausenutrition

#AllFoodsFit
#FoodFreedom
#NoGoodOrBadFood
#BalancedEating
#PortionControl
#MindfulEating
#HealthyEatingWithoutGuilt
#NutritionForWomen
#MidlifeWellness
#HormoneFriendlyEating
#BalancedLifestyle
#EatWithJoy
#HealthyHabits
#FoodConfidence
#WellnessOver40
#NutritionCoaching
#StrongNotSkinny
#SustainableEating
#HealthyEatingTips
#WomenSupportingWomen

🍕🥗 No good or bad foods. All foods fit.

When you label foods as “good” or “bad,” you set yourself up for guilt and restriction. Instead, focus on:
✨ Balance
✨ Portion sizes
✨ Food pairing

A cookie can fit. Pizza can fit. Salad can fit.
It’s not about perfection—it’s about balance, energy, and freedom around food. 💛

Check out my blog post this week👉 link in BIO
#mellopausenutrition

#AllFoodsFit
#FoodFreedom
#NoGoodOrBadFood
#BalancedEating
#PortionControl
#MindfulEating
#HealthyEatingWithoutGuilt
#NutritionForWomen
#MidlifeWellness
#HormoneFriendlyEating
#BalancedLifestyle
#EatWithJoy
#HealthyHabits
#FoodConfidence
#WellnessOver40
#NutritionCoaching
#StrongNotSkinny
#SustainableEating
#HealthyEatingTips
#WomenSupportingWomen

🌿Happy #WellnessWednesday !

🥚✨ Recipe of the Week: Spinach Protein Egg Bites ✨🥚

Say hello to the ultimate grab-and-go breakfast! These little bites are:

💪 High in Protein – keeps you full & fueled
💥 Blood Sugar Friendly – no energy crashes here
❤️ Nutrient-Rich – loaded with spinach + whole food ingredients
🥗 Balanced in One Bite – protein, veggies & healthy fats all packed together
Perfect for busy mornings, post-workout snacks, or a quick lunchbox add-in. 💪🌱

🍳 Spinach Protein Egg Bites

🧀 1 cup Cottage Cheese
🥚 8 large Egg
🌱 1 cup Spinach
🌾 2 tbsp Almond Flour (or flour of choice)
✨ 0.5 tsp Baking Powder
🧂 0.33 tsp Salt
🤏🏼1 dash Black Pepper

Directions:

1.Preheat the oven to 350F. Grease a 6-hole muffin pan using either butter (approx.1 teaspoon) or cooking spray. Set aside.

2.Whisk eggs: In a large mixing bowl whisk the eggs until smooth

3.Add cottage cheese, spinach (chop before adding) salt and pepper until thoroughly incorporated.

4.Add flour: Sift the flour and baking powder and gently stir in using a whisk just to combine (stop stirring as soon as the flour is no longer visible).

5.Fill pan: Spoon the batter into the muffin pan.

6.Bake muffins: Place in the centre of the oven and bake for 20-25 minutes. Remove from the oven and set aside to cool (in the pan) for 10-15 minutes before serving.

Notes:
*Store
refrigerate in an airtight container for up to 3 days. If possible, microwave for a few seconds before serving.
*Freeze
Freeze for up to 3 months. Defrost in the fridge overnight

ENJOY!
#mellopausenutrition

#RecipeOfTheWeek #HealthyRecipes #MealPrepIdeas #BreakfastInspo #EasyRecipes
#ProteinPacked #EggBites #HighProteinMeals #HealthyBreakfast #ProteinSnack #BusyMorningBreakfast #GrabAndGoMeals #SimpleAndHealthy #FuelYourDay #EatWellFeelGood

🌿Happy #WellnessWednesday !

🥚✨ Recipe of the Week: Spinach Protein Egg Bites ✨🥚

Say hello to the ultimate grab-and-go breakfast! These little bites are:

💪 High in Protein – keeps you full & fueled
💥 Blood Sugar Friendly – no energy crashes here
❤️ Nutrient-Rich – loaded with spinach + whole food ingredients
🥗 Balanced in One Bite – protein, veggies & healthy fats all packed together
Perfect for busy mornings, post-workout snacks, or a quick lunchbox add-in. 💪🌱

🍳 Spinach Protein Egg Bites

🧀 1 cup Cottage Cheese
🥚 8 large Egg
🌱 1 cup Spinach
🌾 2 tbsp Almond Flour (or flour of choice)
✨ 0.5 tsp Baking Powder
🧂 0.33 tsp Salt
🤏🏼1 dash Black Pepper

Directions:

1.Preheat the oven to 350F. Grease a 6-hole muffin pan using either butter (approx.1 teaspoon) or cooking spray. Set aside.

2.Whisk eggs: In a large mixing bowl whisk the eggs until smooth

3.Add cottage cheese, spinach (chop before adding) salt and pepper until thoroughly incorporated.

4.Add flour: Sift the flour and baking powder and gently stir in using a whisk just to combine (stop stirring as soon as the flour is no longer visible).

5.Fill pan: Spoon the batter into the muffin pan.

6.Bake muffins: Place in the centre of the oven and bake for 20-25 minutes. Remove from the oven and set aside to cool (in the pan) for 10-15 minutes before serving.

Notes:
*Store
refrigerate in an airtight container for up to 3 days. If possible, microwave for a few seconds before serving.
*Freeze
Freeze for up to 3 months. Defrost in the fridge overnight

ENJOY!
#mellopausenutrition

#RecipeOfTheWeek #HealthyRecipes #MealPrepIdeas #BreakfastInspo #EasyRecipes
#ProteinPacked #EggBites #HighProteinMeals #HealthyBreakfast #ProteinSnack #BusyMorningBreakfast #GrabAndGoMeals #SimpleAndHealthy #FuelYourDay #EatWellFeelGood

🍎 Eating Healthy But Not Seeing Results?😡

Your fridge is stocked with greens, you’ve swapped soda for kombucha, and your pantry is full of chia seeds, oats, and lentils.
On paper—you’re crushing it. 👏
But here’s the frustrating truth: You can eat “healthy” and still…
💥 Crash in the afternoons
😴 Wake up groggy (even after a full night’s sleep)
🍟 Battle cravings after dinner
🥴See no movement on the scale (throw that scale out..it just adds more stress 😉)

Sound familiar? You’re not alone 🤗

In my latest blog, I share why this happens (especially in midlife) and the simple shift that makes all the difference.
🔗 Link in bio to see full post!
#mellopausenutrition

#HealthyEatingMadeSimple
#MidlifeNutrition
#PerimenopauseSupport
#MenopauseNutrition
#BalancedEating
#FoodFreedomJourney
#AllFoodsFit
#HealthyLifestyleTips
#StrongNotSkinny
#NutritionForWomen
#EatForEnergy
#NoMoreDiets
#WellnessOver40
#HormoneHealth
#SustainableNutrition
#HealthyHabitsForLife
#NutritionCoach
#EatWithBalance
#HealthyOver40
#WomenSupportingWomen

🍎 Eating Healthy But Not Seeing Results?😡

Your fridge is stocked with greens, you’ve swapped soda for kombucha, and your pantry is full of chia seeds, oats, and lentils.
On paper—you’re crushing it. 👏
But here’s the frustrating truth: You can eat “healthy” and still…
💥 Crash in the afternoons
😴 Wake up groggy (even after a full night’s sleep)
🍟 Battle cravings after dinner
🥴See no movement on the scale (throw that scale out..it just adds more stress 😉)

Sound familiar? You’re not alone 🤗

In my latest blog, I share why this happens (especially in midlife) and the simple shift that makes all the difference.
🔗 Link in bio to see full post!
#mellopausenutrition

#HealthyEatingMadeSimple
#MidlifeNutrition
#PerimenopauseSupport
#MenopauseNutrition
#BalancedEating
#FoodFreedomJourney
#AllFoodsFit
#HealthyLifestyleTips
#StrongNotSkinny
#NutritionForWomen
#EatForEnergy
#NoMoreDiets
#WellnessOver40
#HormoneHealth
#SustainableNutrition
#HealthyHabitsForLife
#NutritionCoach
#EatWithBalance
#HealthyOver40
#WomenSupportingWomen

Episode 5 is out: Why Balance Beats Diet Culture: Fads Fade & Real Food Stays

🎧 This week on The Mell-O-Pause Podcast, I’m spilling some real talk on fad diets. From juice cleanses to carb-cutting crazes, we’ve all been tempted by the quick fixes…but do they actually work (or last)? Spoiler: not really.
Instead of restriction and rules, I’m sharing why balance, real food, and a little food freedom are the real game-changers…especially in perimenopause. Think less guilt, more energy, and meals that actually support your hormones and your sanity.”

🎙️ Follow me on Spotify or Apple Podcast. Share with a friend or family member. Even leave a review or DM me.

🤗 I would love to hear from you. And if you need some 1:1 help, I am here for you. You can book a 1:1 virtual session with me.Or if you’re not sure about what to do next..book a free 15 minute Clarity Call with me on my website.

🔗 All links in Bio.

#mellopausenutrition

#MellOPausePodcast
#FadFreeLiving
#FoodFreedomJourney
#MidlifeNutrition
#PerimenopauseSupport
#BalancedNotRestrictive
#RealFoodRealLife
#DitchDietCulture
#PerimenopauseNutrition
#MidlifeWellness
#HormoneHealthy
#EatWellFeelWell
#StrongNotSkinny
#HealthyOver40
#PerimenopauseJourney

Episode 5 is out: Why Balance Beats Diet Culture: Fads Fade & Real Food Stays

🎧 This week on The Mell-O-Pause Podcast, I’m spilling some real talk on fad diets. From juice cleanses to carb-cutting crazes, we’ve all been tempted by the quick fixes…but do they actually work (or last)? Spoiler: not really.
Instead of restriction and rules, I’m sharing why balance, real food, and a little food freedom are the real game-changers…especially in perimenopause. Think less guilt, more energy, and meals that actually support your hormones and your sanity.”

🎙️ Follow me on Spotify or Apple Podcast. Share with a friend or family member. Even leave a review or DM me.

🤗 I would love to hear from you. And if you need some 1:1 help, I am here for you. You can book a 1:1 virtual session with me.Or if you’re not sure about what to do next..book a free 15 minute Clarity Call with me on my website.

🔗 All links in Bio.

#mellopausenutrition

#MellOPausePodcast
#FadFreeLiving
#FoodFreedomJourney
#MidlifeNutrition
#PerimenopauseSupport
#BalancedNotRestrictive
#RealFoodRealLife
#DitchDietCulture
#PerimenopauseNutrition
#MidlifeWellness
#HormoneHealthy
#EatWellFeelWell
#StrongNotSkinny
#HealthyOver40
#PerimenopauseJourney

Happy #WellnessWednesday! 🎉

Every week I’ll be sharing a new Recipe that’s #healthy, #delicious, easy and always midlife friendly🌱

This weeks Recipe Benefits:
💥 #NaturalEnergyBoost
🧠 #BrainHealth
❤️ #HeartSupport
✨ #Antioxidant Support
🥥 #HealthyFats

🍫ChocoNut Energy Bars

Ingredients
💥 1 cup unsalted cashews
💥 1 cup pitted dates
💥 1 cup dark chocolate chips or (chopped squares)
💥 1 teaspoon coconut oil

Steps:
🍫Line an 8×4 loaf pan with parchment paper.
🍫In a food processor, combine the dates and cashews. Grind until the pieces are small and stick together easily. It may take a few minutes.
🍫Scoop the mixture into the loaf pan, using your hands to press down and flatten. Place in the freezer for 10 minutes to harden.
🍫In a bowl, combine the chocolate and coconut oil and microwave for 1 & 1/2 minutes, mixing every 30 seconds.
🍫Pour the melted chocolate over the nut & date mixture. Use the back of a spoon or a spatula to spread the chocolate evenly over the mixture. Place in the fridge for at least 1 hour (until firm)
🍫Remove from the pan and cut into 12 slices.
ENJOY!! 💃
#mellopausenutrition

#healthyrecipe #healthyrecipesshare #perimenopausehealth #menopause #menopausenutritionist #recipes

Happy #WellnessWednesday! 🎉

Every week I’ll be sharing a new Recipe that’s #healthy, #delicious, easy and always midlife friendly🌱

This weeks Recipe Benefits:
💥 #NaturalEnergyBoost
🧠 #BrainHealth
❤️ #HeartSupport
✨ #Antioxidant Support
🥥 #HealthyFats

🍫ChocoNut Energy Bars

Ingredients
💥 1 cup unsalted cashews
💥 1 cup pitted dates
💥 1 cup dark chocolate chips or (chopped squares)
💥 1 teaspoon coconut oil

Steps:
🍫Line an 8×4 loaf pan with parchment paper.
🍫In a food processor, combine the dates and cashews. Grind until the pieces are small and stick together easily. It may take a few minutes.
🍫Scoop the mixture into the loaf pan, using your hands to press down and flatten. Place in the freezer for 10 minutes to harden.
🍫In a bowl, combine the chocolate and coconut oil and microwave for 1 & 1/2 minutes, mixing every 30 seconds.
🍫Pour the melted chocolate over the nut & date mixture. Use the back of a spoon or a spatula to spread the chocolate evenly over the mixture. Place in the fridge for at least 1 hour (until firm)
🍫Remove from the pan and cut into 12 slices.
ENJOY!! 💃
#mellopausenutrition

#healthyrecipe #healthyrecipesshare #perimenopausehealth #menopause #menopausenutritionist #recipes

🌸 Introducing the Midlife Reset Starter Package! 🌸

If you’ve been feeling stuck in midlife — tired, bloated, moody, or just not like yourself — this is your gentle first step towards balance.

This focused 1-month package gives you:
✨ 1 comprehensive 60-minute assessment where we dive into your symptoms, lifestyle, and goals.
✨ 3 weekly 1:1 follow-up sessions to keep you accountable, supported, and moving forward.
✨ Email support in between sessions, so you never feel like you’re on your own.

💛 All for $300 (a $45 savings!).

This is designed for busy women who want real results without turning their whole routine upside down. Think of it as a reset that fits into your life — not the other way around.

📩 Ready to start feeling better? Send me a message or hit the link in my bio to claim your spot and book on line today!
#mellopausenutrition

#MidlifeReset
#PerimenopauseSupport
#MenopauseNutrition
#MidlifeWellness
#PerimenopauseRelief
#HormoneHealthForWomen
#MenopauseSupport
#MidlifeNutrition
#NutritionForWomen
#HormoneHealth
#FeelBetterInMidlife
#WellnessForWomen
#HealthyHormones
#NutritionSupport
#RealLifeNutrition

🌸 Introducing the Midlife Reset Starter Package! 🌸

If you’ve been feeling stuck in midlife — tired, bloated, moody, or just not like yourself — this is your gentle first step towards balance.

This focused 1-month package gives you:
✨ 1 comprehensive 60-minute assessment where we dive into your symptoms, lifestyle, and goals.
✨ 3 weekly 1:1 follow-up sessions to keep you accountable, supported, and moving forward.
✨ Email support in between sessions, so you never feel like you’re on your own.

💛 All for $300 (a $45 savings!).

This is designed for busy women who want real results without turning their whole routine upside down. Think of it as a reset that fits into your life — not the other way around.

📩 Ready to start feeling better? Send me a message or hit the link in my bio to claim your spot and book on line today!
#mellopausenutrition

#MidlifeReset
#PerimenopauseSupport
#MenopauseNutrition
#MidlifeWellness
#PerimenopauseRelief
#HormoneHealthForWomen
#MenopauseSupport
#MidlifeNutrition
#NutritionForWomen
#HormoneHealth
#FeelBetterInMidlife
#WellnessForWomen
#HealthyHormones
#NutritionSupport
#RealLifeNutrition

Episode 4 is out: "My Health at 50: The Good, The Meh, and The Manageable"
A Sneak Peek into My Yearly Physical 🩺

🎧 In this episode, I’m sharing my latest blood work results (spoiler: mostly great news!), what they mean for my health right now, and how I’m navigating things like low vitamin D, low iron, and even a surprise gallstone. This is real life in perimenopause—raw, relatable, and with plenty of laughs along the way. 😆

🎙Follow me on Spotify or Apple Podcast. Share it with a friend, family member. Even leave a review or DM me.

🤗I would love to hear from you. And if you need some 1:1 help, I am here for you. You can book a 1:1 virtual session with me on my website.
🔗Podcast links in bio

#mellopausenutrition

#HealthAt50
#MidlifeHealth
#PerimenopauseJourney
#MenopauseHealth
#BloodworkResults
#MidlifeWellness
#HormoneHealth
#HealthyOver50
#MenopauseSupport
#MidlifeStrong
#WomenOver50
#WellnessJourney
#MenopauseCoach
#MellOPausePodcast
#HealthyLifestyleOver50
#RealLifePerimenopause

Episode 4 is out: "My Health at 50: The Good, The Meh, and The Manageable"
A Sneak Peek into My Yearly Physical 🩺

🎧 In this episode, I’m sharing my latest blood work results (spoiler: mostly great news!), what they mean for my health right now, and how I’m navigating things like low vitamin D, low iron, and even a surprise gallstone. This is real life in perimenopause—raw, relatable, and with plenty of laughs along the way. 😆

🎙Follow me on Spotify or Apple Podcast. Share it with a friend, family member. Even leave a review or DM me.

🤗I would love to hear from you. And if you need some 1:1 help, I am here for you. You can book a 1:1 virtual session with me on my website.
🔗Podcast links in bio

#mellopausenutrition

#HealthAt50
#MidlifeHealth
#PerimenopauseJourney
#MenopauseHealth
#BloodworkResults
#MidlifeWellness
#HormoneHealth
#HealthyOver50
#MenopauseSupport
#MidlifeStrong
#WomenOver50
#WellnessJourney
#MenopauseCoach
#MellOPausePodcast
#HealthyLifestyleOver50
#RealLifePerimenopause

📣 New Drop!
✨ The Blood Sugar Regulation Guide ✨
Because “hangry at 3pm” is not the vibe.

This digital guide is packed with:
🍽️ 28 delicious, blood sugar–friendly recipes
💡 Tips & tricks to keep energy steady
⚡ 6 simple hacks that actually work
💵 Just $27!

Whether you’re navigating perimenopause cravings or just want to feel more balanced, this guide gives you the tools to eat smarter without the diet drama.
Your blood sugar (and mood!) will thank you. 💛

👉 Grab your copy now in The Mell-O-Market
📲 Link in bio!
#MellOPauseNutrition

#BloodSugarBalance
#HormoneHealth
#PerimenopauseSupport
#HealthyBloodSugar
#BalancedEating
#MidlifeWellness
#PerimenopauseNutrition
#GlucoseGoddessVibes
#StableEnergy
#NoMoreCrashes
#NutritionCoach
#DigitalWellnessGuide
#MealPlanningMadeEasy
#MellOMarket
#MenopauseSupport
#SmartSnacking
#FeelGoodFuel
#FoodFreedom
#HealthyHormones
#WomenOver40

📣 New Drop!
✨ The Blood Sugar Regulation Guide ✨
Because “hangry at 3pm” is not the vibe.

This digital guide is packed with:
🍽️ 28 delicious, blood sugar–friendly recipes
💡 Tips & tricks to keep energy steady
⚡ 6 simple hacks that actually work
💵 Just $27!

Whether you’re navigating perimenopause cravings or just want to feel more balanced, this guide gives you the tools to eat smarter without the diet drama.
Your blood sugar (and mood!) will thank you. 💛

👉 Grab your copy now in The Mell-O-Market
📲 Link in bio!
#MellOPauseNutrition

#BloodSugarBalance
#HormoneHealth
#PerimenopauseSupport
#HealthyBloodSugar
#BalancedEating
#MidlifeWellness
#PerimenopauseNutrition
#GlucoseGoddessVibes
#StableEnergy
#NoMoreCrashes
#NutritionCoach
#DigitalWellnessGuide
#MealPlanningMadeEasy
#MellOMarket
#MenopauseSupport
#SmartSnacking
#FeelGoodFuel
#FoodFreedom
#HealthyHormones
#WomenOver40

Happy Taco Tuesday 🌮

Taco Tuesday…but make it balanced 🌮✨
This isn’t just a taco—it’s a powerhouse combo of protein, healthy fats, and fiber to keep your energy steady (and your tastebuds happy).
🥚 Eggs for protein
🥑 Avocado for heart-healthy fats
🍅 Tomato for antioxidants
🧀 A little cheese for flavor + calcium
🌾 Whole wheat tortilla = fiber boost

Because tacos can be delicious and do your body good. 💪

#mellopausenutrition

#HealthyishEats
#TacoTuesday
#BalancedNotPerfect
#FuelYourBody
#FoodFreedom
#MindfulEating
#ProteinPacked
#HealthyFats
#SimpleNutrition
#RealFoodForRealLife
#WellnessWithoutRules
#EverydayNutrition
#FeelGoodFood
#WholeFoodFuel
#EatWellLiveWell
#NourishAndThrive
#QuickHealthyMeals
#HealthyBalance
#FoodThatWorks

Happy Taco Tuesday 🌮

Taco Tuesday…but make it balanced 🌮✨
This isn’t just a taco—it’s a powerhouse combo of protein, healthy fats, and fiber to keep your energy steady (and your tastebuds happy).
🥚 Eggs for protein
🥑 Avocado for heart-healthy fats
🍅 Tomato for antioxidants
🧀 A little cheese for flavor + calcium
🌾 Whole wheat tortilla = fiber boost

Because tacos can be delicious and do your body good. 💪

#mellopausenutrition

#HealthyishEats
#TacoTuesday
#BalancedNotPerfect
#FuelYourBody
#FoodFreedom
#MindfulEating
#ProteinPacked
#HealthyFats
#SimpleNutrition
#RealFoodForRealLife
#WellnessWithoutRules
#EverydayNutrition
#FeelGoodFood
#WholeFoodFuel
#EatWellLiveWell
#NourishAndThrive
#QuickHealthyMeals
#HealthyBalance
#FoodThatWorks

Episode 3 is out: Cravings, Carb Attacks and Blood Sugar Chaos!

🎧 In this episode, we’re talking about what’s really behind those midlife cravings, energy crashes, and snack attacks. Spoiler: it’s your blood sugar, your hormones, and your body asking for support (not a lecture).😉

🎙️ Follow me on Spotify and Apple Podcast. Share it with a friend. Even leave a review or DM me.

🤗 I would love to hear from you. And if you need some 1:1 help, I am here for you. You can book a 1:1 virtual session with me on my website.
🔗 Podcast Links in bio

#mellopausenutrition

#BloodSugarBalance
#BalancedBloodSugar
#BloodSugarSupport
#GlucoseHealth
#BloodSugarMatters
#HealthyBloodSugar
#StabilizeYourSugar
#BloodSugarControl
#BloodSugarAwareness
#MetabolicHealth
#HormoneHealth
#EnergySupport
#MoodAndMetabolism
#HormoneBalance
#PerimenopauseHealth
#MidlifeWellness
#WomenOver40Health
#WellnessPodcast
#NutritionPodcast
#PodcastForWomen
#BloodSugarPodcast
#HealthPodcast
#ListenAndLearn
#PodcastLife

Episode 3 is out: Cravings, Carb Attacks and Blood Sugar Chaos!

🎧 In this episode, we’re talking about what’s really behind those midlife cravings, energy crashes, and snack attacks. Spoiler: it’s your blood sugar, your hormones, and your body asking for support (not a lecture).😉

🎙️ Follow me on Spotify and Apple Podcast. Share it with a friend. Even leave a review or DM me.

🤗 I would love to hear from you. And if you need some 1:1 help, I am here for you. You can book a 1:1 virtual session with me on my website.
🔗 Podcast Links in bio

#mellopausenutrition

#BloodSugarBalance
#BalancedBloodSugar
#BloodSugarSupport
#GlucoseHealth
#BloodSugarMatters
#HealthyBloodSugar
#StabilizeYourSugar
#BloodSugarControl
#BloodSugarAwareness
#MetabolicHealth
#HormoneHealth
#EnergySupport
#MoodAndMetabolism
#HormoneBalance
#PerimenopauseHealth
#MidlifeWellness
#WomenOver40Health
#WellnessPodcast
#NutritionPodcast
#PodcastForWomen
#BloodSugarPodcast
#HealthPodcast
#ListenAndLearn
#PodcastLife

🌸 A Look at Perimenopause Symptoms

(aka... your body’s quirky way of saying “things are changing!”)

😅 Hot flashes – Because sweating in meetings is the new power move

🌙 Night sweats – Midnight glow-ups you didn’t ask for

😵‍💫 Brain fog – What was I saying again?

😠 Mood swings – Crying, laughing, and rage-cleaning... all before lunch

💤 Sleep struggles – When 3 a.m. becomes your new thinking hour

🧁 Increased cravings – Chocolate = coping strategy

🩸 Irregular periods – Playing “guess when” with your cycle

🦴 Aches & joint stiffness – Your knees are suddenly chatty

💗 Heart palpitations – That flutter? Probably hormones (but always check in with your doc!)

💨 Bloating & digestion changes – When your jeans say “nope” by 3 p.m.

😓 Anxiety or edginess – Like PMS... but with a longer stay

Sound Familiar?!

♥️Here’s the thing…I’m going through this too and You don’t have to figure it out on your own.
I’m here to guide you with real food, real talk and REALISTIC steps that help you feel more like you again. Let’s take one gentle step at a time~~Together!
It’s Your (Our) Time To Thrive!! 💃
#mellopausenutrition

#PerimenopauseSupport
#PerimenopauseHealth
#PerimenopauseWellness
#HormoneHealth
#MidlifeHealth
#MenopauseNutrition
#WomenOver40Wellness
#ThisIsPerimenopause
#BalancedHormones
#HormoneBalancingRecipes
#HealthyishRecipes
#MidlifeMeals
#FoodAsMedicine
#SimpleHealthyRecipes
#EverydayWellness
#EatWellFeelWell
#NourishYourBody

🌸 A Look at Perimenopause Symptoms

(aka... your body’s quirky way of saying “things are changing!”)

😅 Hot flashes – Because sweating in meetings is the new power move

🌙 Night sweats – Midnight glow-ups you didn’t ask for

😵‍💫 Brain fog – What was I saying again?

😠 Mood swings – Crying, laughing, and rage-cleaning... all before lunch

💤 Sleep struggles – When 3 a.m. becomes your new thinking hour

🧁 Increased cravings – Chocolate = coping strategy

🩸 Irregular periods – Playing “guess when” with your cycle

🦴 Aches & joint stiffness – Your knees are suddenly chatty

💗 Heart palpitations – That flutter? Probably hormones (but always check in with your doc!)

💨 Bloating & digestion changes – When your jeans say “nope” by 3 p.m.

😓 Anxiety or edginess – Like PMS... but with a longer stay

Sound Familiar?!

♥️Here’s the thing…I’m going through this too and You don’t have to figure it out on your own.
I’m here to guide you with real food, real talk and REALISTIC steps that help you feel more like you again. Let’s take one gentle step at a time~~Together!
It’s Your (Our) Time To Thrive!! 💃
#mellopausenutrition

#PerimenopauseSupport
#PerimenopauseHealth
#PerimenopauseWellness
#HormoneHealth
#MidlifeHealth
#MenopauseNutrition
#WomenOver40Wellness
#ThisIsPerimenopause
#BalancedHormones
#HormoneBalancingRecipes
#HealthyishRecipes
#MidlifeMeals
#FoodAsMedicine
#SimpleHealthyRecipes
#EverydayWellness
#EatWellFeelWell
#NourishYourBody

Bloat? Fatigue? Mood Swings?
Feel like your gut’s been running the show lately (and not in a good way)? 🌱 This guide is your go-to for bringing balance back—without the overwhelm. Inside, you’ll get:

✅ Simple steps to support a healthier, happier gut
✅ Everyday tips for digestion, bloat, and hormone support
✅ 30 gut-friendly recipes —10 breakfasts, 10 lunches, 10 dinners designed to nourish your body and your taste buds

🌱 No diet drama, no weird ingredients—just real food, real support, and a whole lot of feel-good meals.
➡️Head to my “Mell-O-Market” 🔗 in bio and grab your digital copy today!
#mellopausenutrition

#PerimenopauseSupport
#PerimenopauseHealth
#PerimenopauseWellness
#HormoneHealth
#MidlifeHealth
#MenopauseNutrition
#WomenOver40Wellness
#ThisIsPerimenopause
#BalancedHormones
#GutHealthMatters
#HealthyGutHappyLife
#DigestiveHealth
#GutHealingFoods
#GutFriendlyRecipes
#HealYourGut
#FiberIsFuel
#BloatingBeGone
#GutLovingFood

Bloat? Fatigue? Mood Swings?
Feel like your gut’s been running the show lately (and not in a good way)? 🌱 This guide is your go-to for bringing balance back—without the overwhelm. Inside, you’ll get:

✅ Simple steps to support a healthier, happier gut
✅ Everyday tips for digestion, bloat, and hormone support
✅ 30 gut-friendly recipes —10 breakfasts, 10 lunches, 10 dinners designed to nourish your body and your taste buds

🌱 No diet drama, no weird ingredients—just real food, real support, and a whole lot of feel-good meals.
➡️Head to my “Mell-O-Market” 🔗 in bio and grab your digital copy today!
#mellopausenutrition

#PerimenopauseSupport
#PerimenopauseHealth
#PerimenopauseWellness
#HormoneHealth
#MidlifeHealth
#MenopauseNutrition
#WomenOver40Wellness
#ThisIsPerimenopause
#BalancedHormones
#GutHealthMatters
#HealthyGutHappyLife
#DigestiveHealth
#GutHealingFoods
#GutFriendlyRecipes
#HealYourGut
#FiberIsFuel
#BloatingBeGone
#GutLovingFood

Episode 2 is out!!! 💥
WHAT THE GUT?!?

🎧 In this episode of the Mell-O-Pause Podcast, I discuss the critical connection between gut health and menopause, particularly during per-imenopause. I explain how hormonal changes can affect digestion, mood, and overall well-being.

🎙️ Follow me on Spotify and Apple Podcast. Share it with a friend. Even leave a review or DM me on Instagram or Facebook.

🤗 I would love to hear from you. And if you need some one-on-one help, I am here for you. You can book a one-on-one virtual session with me right on my website.”
Podcast Links in bio 🔗

#mellopausenutrition #podcast
#podcastepisode #podcastforwomen #listennow
#HotFlashesAndHotTakes
#AgingGracefully
#ModernMidlife
#KeepingItReal
#ThisIs40Something
#LaughThroughIt
#HealthyishAndHonest

Episode 2 is out!!! 💥
WHAT THE GUT?!?

🎧 In this episode of the Mell-O-Pause Podcast, I discuss the critical connection between gut health and menopause, particularly during per-imenopause. I explain how hormonal changes can affect digestion, mood, and overall well-being.

🎙️ Follow me on Spotify and Apple Podcast. Share it with a friend. Even leave a review or DM me on Instagram or Facebook.

🤗 I would love to hear from you. And if you need some one-on-one help, I am here for you. You can book a one-on-one virtual session with me right on my website.”
Podcast Links in bio 🔗

#mellopausenutrition #podcast
#podcastepisode #podcastforwomen #listennow
#HotFlashesAndHotTakes
#AgingGracefully
#ModernMidlife
#KeepingItReal
#ThisIs40Something
#LaughThroughIt
#HealthyishAndHonest

Happy FriYay!!
I just wanted to share my Healthy-Ish 😉 Blueberry Muffin Recipe with you 😘
✨Sweet enough to feel like a treat. Healthy enough to not feel guilty. 🧁💙 #BalanceBaby

🫐1 ¾ cups white or whole wheat flour or regular whole wheat flour (I do half and half)
🫐1 teaspoon baking powder
🫐½ teaspoon baking soda
🫐½ teaspoon fine salt
🫐¼ teaspoon ground cinnamon (optional)
🫐⅓ cup avocado oil
🫐½ cup maple syrup
🫐2 eggs, preferably at room temperature
🫐1 cup plain Greek yogurt
🫐2 teaspoons vanilla extract
🫐1 cup ( 6 ounces) blueberries, fresh or frozen

🫐Streusel topping: (optional)
🫐¼ cup all-purpose-flour (or almond flour)
🫐2 tablespoon coconut sugar
🫐1 ½ tablespoons coconut oil (melted and cooled so it’s warm to the touch but not hot)

🫐Preheat the oven to 400 degrees Fahrenheit. If necessary, grease all 12 cups on your muffin tin with butter, coconut oil or cooking spray Or, use muffin liners if you prefer.
🫐In a large mixing bowl, combine flour with the baking powder, baking soda, salt and cinnamon. Mix them together with a whisk.
🫐In a medium bowl, combine the oil maple syrup and beat together. Add the eggs and beat well, then add the yogurt and vanilla. Mix well. (If the coconut oil solidifies in contact with cold ingredients, gently warm the mixture in the microwave in 30 second bursts.)
🫐Pour the wet ingredients into the dry and mix just until combined (a few lumps are ok). Fold the blueberries into the batter. The mixture will be thick, but don’t worry.
🫐Divide the batter evenly between the 12 muffin cups (I used an ice cream scoop with a wire level, which worked perfectly). Sprinkle the tops of the muffins with the streusel . Bake the muffins for 16 to 19 minutes, or until the muffins are golden on top and a toothpick inserted into a muffin comes out clean.
🫐Place the muffin tin on a cooling rack.Store them, covered, at room temperature for 4days, or refrigerate up to 7days.
ENJOY!
#mellopausenutrition #healthyrecipe #bloodsugarbalance #nutritionist

Happy FriYay!!
I just wanted to share my Healthy-Ish 😉 Blueberry Muffin Recipe with you 😘
✨Sweet enough to feel like a treat. Healthy enough to not feel guilty. 🧁💙 #BalanceBaby

🫐1 ¾ cups white or whole wheat flour or regular whole wheat flour (I do half and half)
🫐1 teaspoon baking powder
🫐½ teaspoon baking soda
🫐½ teaspoon fine salt
🫐¼ teaspoon ground cinnamon (optional)
🫐⅓ cup avocado oil
🫐½ cup maple syrup
🫐2 eggs, preferably at room temperature
🫐1 cup plain Greek yogurt
🫐2 teaspoons vanilla extract
🫐1 cup ( 6 ounces) blueberries, fresh or frozen

🫐Streusel topping: (optional)
🫐¼ cup all-purpose-flour (or almond flour)
🫐2 tablespoon coconut sugar
🫐1 ½ tablespoons coconut oil (melted and cooled so it’s warm to the touch but not hot)

🫐Preheat the oven to 400 degrees Fahrenheit. If necessary, grease all 12 cups on your muffin tin with butter, coconut oil or cooking spray Or, use muffin liners if you prefer.
🫐In a large mixing bowl, combine flour with the baking powder, baking soda, salt and cinnamon. Mix them together with a whisk.
🫐In a medium bowl, combine the oil maple syrup and beat together. Add the eggs and beat well, then add the yogurt and vanilla. Mix well. (If the coconut oil solidifies in contact with cold ingredients, gently warm the mixture in the microwave in 30 second bursts.)
🫐Pour the wet ingredients into the dry and mix just until combined (a few lumps are ok). Fold the blueberries into the batter. The mixture will be thick, but don’t worry.
🫐Divide the batter evenly between the 12 muffin cups (I used an ice cream scoop with a wire level, which worked perfectly). Sprinkle the tops of the muffins with the streusel . Bake the muffins for 16 to 19 minutes, or until the muffins are golden on top and a toothpick inserted into a muffin comes out clean.
🫐Place the muffin tin on a cooling rack.Store them, covered, at room temperature for 4days, or refrigerate up to 7days.
ENJOY!
#mellopausenutrition #healthyrecipe #bloodsugarbalance #nutritionist

Here it is!!!

Available on
-Apple Podcast
-Spotify

Welcome to the very first episode of The Mell-O-Pause Podcast! 🎉
In this episode, I’m getting real about why I’m starting a podcast at 50 (spoiler: perimenopause hit hard), how I found my way back to the work I love—nutrition—and why I believe this messy, magical chapter of life deserves way more support, laughs, and honest conversation.
I’ll share a bit of my own midlife rollercoaster (hello, identity crisis + chips in bed), plus a cheeky, simplified breakdown of WTF is happening to our hormones—estrogen, progesterone, and testosterone—and why you might be feeling like a stranger in your own body.
If you’ve ever thought:
“What is even happening to me right now?”

“Why am I suddenly bloated, anxious, and wide awake at 3am?”

“Am I the only one craving carbs, crying at commercials, and forgetting why I walked into the room?”

You are so not alone.
Let’s kick this off with some real talk, real tools, and a reminder that you are not broken—you’re just in the pause. And it’s your time to thrive!
#mellopausenutrition

#podcast #Perimenopause
#PerimenopauseSupport
#PerimenopauseNutrition
#PerimenopausePodcast
#MenopauseWellness
#HormoneHealth
#HormoneBalance
#MidlifeHealth
#NutritionForWomen
#WomenOver40
RealTalkPerimenopause
#MidlifeWomen
#ThrivingInMidlife
#WellnessForWomen
#ThisIsPerimenopause
#YouAreNotAlone
#MidlifeMatters
#HotFlashesAndHope
#PowerThroughPerimenopause

Here it is!!!

Available on
-Apple Podcast
-Spotify

Welcome to the very first episode of The Mell-O-Pause Podcast! 🎉
In this episode, I’m getting real about why I’m starting a podcast at 50 (spoiler: perimenopause hit hard), how I found my way back to the work I love—nutrition—and why I believe this messy, magical chapter of life deserves way more support, laughs, and honest conversation.
I’ll share a bit of my own midlife rollercoaster (hello, identity crisis + chips in bed), plus a cheeky, simplified breakdown of WTF is happening to our hormones—estrogen, progesterone, and testosterone—and why you might be feeling like a stranger in your own body.
If you’ve ever thought:
“What is even happening to me right now?”

“Why am I suddenly bloated, anxious, and wide awake at 3am?”

“Am I the only one craving carbs, crying at commercials, and forgetting why I walked into the room?”

You are so not alone.
Let’s kick this off with some real talk, real tools, and a reminder that you are not broken—you’re just in the pause. And it’s your time to thrive!
#mellopausenutrition

#podcast #Perimenopause
#PerimenopauseSupport
#PerimenopauseNutrition
#PerimenopausePodcast
#MenopauseWellness
#HormoneHealth
#HormoneBalance
#MidlifeHealth
#NutritionForWomen
#WomenOver40
RealTalkPerimenopause
#MidlifeWomen
#ThrivingInMidlife
#WellnessForWomen
#ThisIsPerimenopause
#YouAreNotAlone
#MidlifeMatters
#HotFlashesAndHope
#PowerThroughPerimenopause

My Favourite Perimenopause-Friendly Breakfasts! 🌞💪 🍳 🥑

Packed with protein, fiber, and healthy fats
— these meals are my go-tos for stable energy, balanced hormones, and feeling amazing all morning long. 💥

A balanced breakfast is a game-changer in perimenopause. Starting your day with quality protein, fiber, and good fats helps to:

✅ Stabilize blood sugar (goodbye energy crashes!)
✅ Support hormone balance
✅ Reduce cravings later in the day
✅ Keep your metabolism humming
✅ Boost mood, focus, and gut health

♥️When your hormones are shifting, consistency in your nutrition can make a world of difference.
#mellopausenutrition

#BalancedBloodSugar #Nutrition #PeriMenopauseNutrition #MostImportantMeslOfTheDay #BreakfastIdeas #HealthyRecipes
#MenopauseNutrition #HormoneHealth #PerimenopauseSupport

My Favourite Perimenopause-Friendly Breakfasts! 🌞💪 🍳 🥑

Packed with protein, fiber, and healthy fats
— these meals are my go-tos for stable energy, balanced hormones, and feeling amazing all morning long. 💥

A balanced breakfast is a game-changer in perimenopause. Starting your day with quality protein, fiber, and good fats helps to:

✅ Stabilize blood sugar (goodbye energy crashes!)
✅ Support hormone balance
✅ Reduce cravings later in the day
✅ Keep your metabolism humming
✅ Boost mood, focus, and gut health

♥️When your hormones are shifting, consistency in your nutrition can make a world of difference.
#mellopausenutrition

#BalancedBloodSugar #Nutrition #PeriMenopauseNutrition #MostImportantMeslOfTheDay #BreakfastIdeas #HealthyRecipes
#MenopauseNutrition #HormoneHealth #PerimenopauseSupport

Welcome to The Mell-O Market 💥

🛍️ Your one-stop digital shop for nourishing, hormone-friendly recipe bundles and meal plans made for Women 40 +
✨Gut Friendly,Simple,Satisfying
grab what you need! It’s Your Time To Thrive 💃
🌿Shop here ➡️ https://www.mell-o-pausenutrition.com/category/all-products

💬 Want it more personalized? Book a 1:1 virtual session with me!
🙋🏻‍♀️Book here ➡️ https://www.mell-o-pausenutrition.com/book-online

#mellopausenutrition #nutrition #simple #healthybodyhealthymind #heathyrecipes #nutritionprogram #perimenopausehealth #perimenopausenutrition #menopausenutrition

Welcome to The Mell-O Market 💥

🛍️ Your one-stop digital shop for nourishing, hormone-friendly recipe bundles and meal plans made for Women 40 +
✨Gut Friendly,Simple,Satisfying
grab what you need! It’s Your Time To Thrive 💃
🌿Shop here ➡️ https://www.mell-o-pausenutrition.com/category/all-products

💬 Want it more personalized? Book a 1:1 virtual session with me!
🙋🏻‍♀️Book here ➡️ https://www.mell-o-pausenutrition.com/book-online

#mellopausenutrition #nutrition #simple #healthybodyhealthymind #heathyrecipes #nutritionprogram #perimenopausehealth #perimenopausenutrition #menopausenutrition

💔 Cholesterol Climbing in Perimenopause? Here's What You Need to Know!

🥴You’re eating pretty well, trying to move your body, and suddenly—bam—your doctor says your cholesterol is high. If this sounds familiar, you're not alone. Many women see their cholesterol spike during perimenopause, even if nothing major has changed in their habits.

🌀 What’s Actually Happening to Cholesterol in Perimenopause?
As estrogen begins to fluctuate and decline in your 40s and 50s, it has a direct impact on your cardiovascular system—and especially your cholesterol levels.

🤗Estrogen is protective. It helps:

-Keep LDL (“bad” cholesterol) in check

-Boost HDL (“good” cholesterol)

-Reduce inflammation in your arteries

⬇When estrogen drops, those benefits start to fade. The result?

-LDL cholesterol often rises

-HDL may drop

-Triglycerides can increase

-Plaque build-up risk increases (hello, heart disease risk)

-So it’s not JUST about what you’re eating—your hormones are shifting the landscape.

❗Why It Matters More Now Than Ever
Before menopause, women typically have a lower risk of heart disease than men. But that advantage shrinks after age 50, and heart disease becomes the #1 cause of death in women.

👉 That's why this stage is the perfect time to check in, reset, and give your heart the nourishment it deserves.

What you can do to help:
🥑 1. Upgrade Your Fats
🌾 2. Fiber Is Your Friend
🚶 3. Move with Purpose
🍷 5. Rethink Alcohol & Sugar

✨Your hormones are shifting, but with the right tools, your heart and health can stay strong and steady.❤️

✋Need help?
Let’s work together—I’ll help you find meals that you actually want to eat and that support your goals without stress or overwhelm. I GOT YOU 🫶
#mellopausenutrition

#cholesterol #hearthealth #starttoday #perimenopause #perimenopausenutrition #menopause #nutritionafter40

💔 Cholesterol Climbing in Perimenopause? Here's What You Need to Know!

🥴You’re eating pretty well, trying to move your body, and suddenly—bam—your doctor says your cholesterol is high. If this sounds familiar, you're not alone. Many women see their cholesterol spike during perimenopause, even if nothing major has changed in their habits.

🌀 What’s Actually Happening to Cholesterol in Perimenopause?
As estrogen begins to fluctuate and decline in your 40s and 50s, it has a direct impact on your cardiovascular system—and especially your cholesterol levels.

🤗Estrogen is protective. It helps:

-Keep LDL (“bad” cholesterol) in check

-Boost HDL (“good” cholesterol)

-Reduce inflammation in your arteries

⬇When estrogen drops, those benefits start to fade. The result?

-LDL cholesterol often rises

-HDL may drop

-Triglycerides can increase

-Plaque build-up risk increases (hello, heart disease risk)

-So it’s not JUST about what you’re eating—your hormones are shifting the landscape.

❗Why It Matters More Now Than Ever
Before menopause, women typically have a lower risk of heart disease than men. But that advantage shrinks after age 50, and heart disease becomes the #1 cause of death in women.

👉 That's why this stage is the perfect time to check in, reset, and give your heart the nourishment it deserves.

What you can do to help:
🥑 1. Upgrade Your Fats
🌾 2. Fiber Is Your Friend
🚶 3. Move with Purpose
🍷 5. Rethink Alcohol & Sugar

✨Your hormones are shifting, but with the right tools, your heart and health can stay strong and steady.❤️

✋Need help?
Let’s work together—I’ll help you find meals that you actually want to eat and that support your goals without stress or overwhelm. I GOT YOU 🫶
#mellopausenutrition

#cholesterol #hearthealth #starttoday #perimenopause #perimenopausenutrition #menopause #nutritionafter40

Only you 🫵🏻can change the way you feel. Take charge of your health. You’re worth it 😘
#mellopausenutrition

#perimenopausenutrition #hormonehealth #perimenopause #hormonehealth #selfcare #selflove #healthyliving #loveyourself

Only you 🫵🏻can change the way you feel. Take charge of your health. You’re worth it 😘
#mellopausenutrition

#perimenopausenutrition #hormonehealth #perimenopause #hormonehealth #selfcare #selflove #healthyliving #loveyourself

Delicious FroYo Nutter Cups: Cool treats for hot flashes and snack attacks!!

Looking for a cool, creamy treat that feels indulgent but still supports your hormone health? These frozen yogurt peanut butter cups are your new go-to snack!

🥜🍫Made with protein-rich Greek yogurt, natural peanut butter, and topped with a silky layer of antioxidant-packed dark chocolate— they’re the perfect little bites to keep in your freezer. Sweet, savoury and oh-so satisfying!

Ingredients:
3/4 cup Plan Greek Yogurt 🥣
1/4 cup Natural Peanut Butter 🥜
1 Tbsp Pure Maple Syrup 🍁
1 Tbsp Ground Flax Seed 🌱
1/2 Cup Dark Chocolate Chips 🍫
1/2 Tsp Coconut Oil 🥥

Directions:
In a medium bowl, stir together the yogurt, peanut butter, ground flax and maple syrup
Drop a 1/2 tbsp in a silicon cup and place in the freezer for 15-20 minutes until firm..it will make 10 cups
Once the yogurt mixture is chilled, melt the chocolate chips and coconut oil in the microwave.. 30 seconds at a time
Drizzle over each cup then return cups to the freezer for at least an hour till set
Pop out of molds and keep in air tight container in the freezer. Enjoy!
#mellopausenutrition

#healthysnacking #healthyrecipe #healthysnackideas #hotflash #perimenopause #perimenopausenutrition #nutritionist

Delicious FroYo Nutter Cups: Cool treats for hot flashes and snack attacks!!

Looking for a cool, creamy treat that feels indulgent but still supports your hormone health? These frozen yogurt peanut butter cups are your new go-to snack!

🥜🍫Made with protein-rich Greek yogurt, natural peanut butter, and topped with a silky layer of antioxidant-packed dark chocolate— they’re the perfect little bites to keep in your freezer. Sweet, savoury and oh-so satisfying!

Ingredients:
3/4 cup Plan Greek Yogurt 🥣
1/4 cup Natural Peanut Butter 🥜
1 Tbsp Pure Maple Syrup 🍁
1 Tbsp Ground Flax Seed 🌱
1/2 Cup Dark Chocolate Chips 🍫
1/2 Tsp Coconut Oil 🥥

Directions:
In a medium bowl, stir together the yogurt, peanut butter, ground flax and maple syrup
Drop a 1/2 tbsp in a silicon cup and place in the freezer for 15-20 minutes until firm..it will make 10 cups
Once the yogurt mixture is chilled, melt the chocolate chips and coconut oil in the microwave.. 30 seconds at a time
Drizzle over each cup then return cups to the freezer for at least an hour till set
Pop out of molds and keep in air tight container in the freezer. Enjoy!
#mellopausenutrition

#healthysnacking #healthyrecipe #healthysnackideas #hotflash #perimenopause #perimenopausenutrition #nutritionist

✨ Peri-menopause often feels like your body is rewriting the rules—especially when it comes to energy, mood, and metabolism.
✨One key player that often flies under the radar?
🩸 Blood sugar

🥴Many of the symptoms women face during peri-menopause—fatigue, anxiety, weight gain, brain fog, and cravings—can be tied to unstable blood sugar levels.
🗞️ The good news? You can feel more balanced and energized by making some strategic shifts in how you start your day.

💥 Why Starting Your Day Right Matters:
🍳 The first thing you eat in the morning sets the tone for your entire day.
🥣 A sugary breakfast (or no breakfast at all) can lead to a spike in blood sugar—followed by a crash that leaves you hungry, tired, and reaching for more snacks.
🥘 Instead, aim for a blood sugar-balanced breakfast with:
🥚 Protein
🥑 Healthy fat
🍎 fiber
🌾 complex carbs
This combination slows digestion and helps keep your blood sugar—and your energy—steady all morning long.
♥️Want help creating blood sugar-friendly meal plans or recipes for your peri-menopause journey?👉 Visit www.mell-o-pausenutrition.com or book now (link in bio)to learn how to eat in a way that supports your hormones—without restriction. I got you 😉😘
#mellopausenutrition

#bloodsugarbalance #bloodsugarcontrol #perimenopause #perimenopausesupport #perimenopausehealth #perimenopausewellness #perimenopausenutrition

✨ Peri-menopause often feels like your body is rewriting the rules—especially when it comes to energy, mood, and metabolism.
✨One key player that often flies under the radar?
🩸 Blood sugar

🥴Many of the symptoms women face during peri-menopause—fatigue, anxiety, weight gain, brain fog, and cravings—can be tied to unstable blood sugar levels.
🗞️ The good news? You can feel more balanced and energized by making some strategic shifts in how you start your day.

💥 Why Starting Your Day Right Matters:
🍳 The first thing you eat in the morning sets the tone for your entire day.
🥣 A sugary breakfast (or no breakfast at all) can lead to a spike in blood sugar—followed by a crash that leaves you hungry, tired, and reaching for more snacks.
🥘 Instead, aim for a blood sugar-balanced breakfast with:
🥚 Protein
🥑 Healthy fat
🍎 fiber
🌾 complex carbs
This combination slows digestion and helps keep your blood sugar—and your energy—steady all morning long.
♥️Want help creating blood sugar-friendly meal plans or recipes for your peri-menopause journey?👉 Visit www.mell-o-pausenutrition.com or book now (link in bio)to learn how to eat in a way that supports your hormones—without restriction. I got you 😉😘
#mellopausenutrition

#bloodsugarbalance #bloodsugarcontrol #perimenopause #perimenopausesupport #perimenopausehealth #perimenopausewellness #perimenopausenutrition

ANXIETY 💥

This is a biggie! And hits close to home.

🥴My anxiety has gone through the roof the last few years. I didn’t realize that it was my hormones going out of whack..🙄

But now that I know the WHY? I’ve figured out some strategies to help:

1. Balance Blood Sugar 🩸
Unstable blood sugar can spike anxiety. Support your mood by:
🥗 Eating regular, balanced meals with protein, healthy fats, and fiber
🚫Avoiding skipping meals or relying on caffeine and sugar
Reducing refined carbohydrates

2. Support Hormonal Health ✨
Focus on foods that support estrogen balance and reduce inflammation:
🥦 Cruciferous vegetables (like broccoli, kale, and cauliflower)
🌱 Flaxseeds, edamame (rich in phytoestrogens and fiber)
🥜 Omega-3-rich foods (like salmon, walnuts, chia seeds)

3. Reduce Triggers 🍷
Alcohol, caffeine, and processed foods can worsen anxiety for some women. Try scaling back and see how you feel.

4. Prioritize Sleep 😴
Create a calming bedtime routine, limit screens in the evening, and consider magnesium-rich foods ( I can help you with that ;)

5. Practice Nervous System Regulation 🧘
-Deep breathing, yoga, or gentle movement
-Mindfulness or meditation apps
Walking in nature
-Talking to a counsellor or therapist

♥️You’re Not Going Crazy—It’s Your Hormones
It’s easy to feel lost during peri-menopause, especially when symptoms like anxiety seem to come out of the blue. But there is an explanation, and you can feel better with the right support.
If anxiety is interfering with your daily life, consider speaking with your healthcare provider—and know that nutrition, lifestyle changes, and emotional support can make a big difference.

Need help navigating peri-menopause with confidence?I offer 1:1 nutrition counselling and personalized support to help you feel like yourself again. I got you 🫶
#mellopausenutrition

#anxietysupport #perimenopausehealth #perimenopausenutrition #hormone nutrition #hormonehealth #mentalhealth

ANXIETY 💥

This is a biggie! And hits close to home.

🥴My anxiety has gone through the roof the last few years. I didn’t realize that it was my hormones going out of whack..🙄

But now that I know the WHY? I’ve figured out some strategies to help:

1. Balance Blood Sugar 🩸
Unstable blood sugar can spike anxiety. Support your mood by:
🥗 Eating regular, balanced meals with protein, healthy fats, and fiber
🚫Avoiding skipping meals or relying on caffeine and sugar
Reducing refined carbohydrates

2. Support Hormonal Health ✨
Focus on foods that support estrogen balance and reduce inflammation:
🥦 Cruciferous vegetables (like broccoli, kale, and cauliflower)
🌱 Flaxseeds, edamame (rich in phytoestrogens and fiber)
🥜 Omega-3-rich foods (like salmon, walnuts, chia seeds)

3. Reduce Triggers 🍷
Alcohol, caffeine, and processed foods can worsen anxiety for some women. Try scaling back and see how you feel.

4. Prioritize Sleep 😴
Create a calming bedtime routine, limit screens in the evening, and consider magnesium-rich foods ( I can help you with that ;)

5. Practice Nervous System Regulation 🧘
-Deep breathing, yoga, or gentle movement
-Mindfulness or meditation apps
Walking in nature
-Talking to a counsellor or therapist

♥️You’re Not Going Crazy—It’s Your Hormones
It’s easy to feel lost during peri-menopause, especially when symptoms like anxiety seem to come out of the blue. But there is an explanation, and you can feel better with the right support.
If anxiety is interfering with your daily life, consider speaking with your healthcare provider—and know that nutrition, lifestyle changes, and emotional support can make a big difference.

Need help navigating peri-menopause with confidence?I offer 1:1 nutrition counselling and personalized support to help you feel like yourself again. I got you 🫶
#mellopausenutrition

#anxietysupport #perimenopausehealth #perimenopausenutrition #hormone nutrition #hormonehealth #mentalhealth

Perimenopause + Alcohol = A New Kind of Hangover 🤕

🍷 Ok ladies don’t get mad at me but this topic comes up a lot and I just had to address it, I don’t like it any more than you do ;)
🍷 Let’s be honest — what used to feel like a harmless glass of wine might now feel like a three-day recovery mission.
🍷 Welcome to peri-menopause, where hormones are shifting and your wine tolerance may be, well... on a break.

☠The liver is the only way for us to get rid of alcohol so if it is tied up doing this it can’t keep up with its other important jobs like detoxing, managing blood sugar, helping digestion, metabolism and blood clotting.
🌺Our hormonal system is involved in everything. It impacts our nervous system and how we manage stress, our immune system, our moods and psychological issues, reproductive issues, bone health and thyroid problems. Heavy alcohol use in the long term causes problems in every one of these processes. People who drink even low amounts of alcohol produce more cortisol (our stress hormone) and end up feeling more stressed and anxious when not drinking.
😞 Wait what?! The thing we are using to decompress is making us feel worse? So Not cool!

👉🏻 Thinking About Drinking Less? I’ve got you-take a peek 👀 at my latest Blog Post. (Link in bio)
#mellopausenutrition

#perimenopausehealth #nutrition #perimenopausenutrition #perimenopausenutritionist #health #healthylifestyle

Perimenopause + Alcohol = A New Kind of Hangover 🤕

🍷 Ok ladies don’t get mad at me but this topic comes up a lot and I just had to address it, I don’t like it any more than you do ;)
🍷 Let’s be honest — what used to feel like a harmless glass of wine might now feel like a three-day recovery mission.
🍷 Welcome to peri-menopause, where hormones are shifting and your wine tolerance may be, well... on a break.

☠The liver is the only way for us to get rid of alcohol so if it is tied up doing this it can’t keep up with its other important jobs like detoxing, managing blood sugar, helping digestion, metabolism and blood clotting.
🌺Our hormonal system is involved in everything. It impacts our nervous system and how we manage stress, our immune system, our moods and psychological issues, reproductive issues, bone health and thyroid problems. Heavy alcohol use in the long term causes problems in every one of these processes. People who drink even low amounts of alcohol produce more cortisol (our stress hormone) and end up feeling more stressed and anxious when not drinking.
😞 Wait what?! The thing we are using to decompress is making us feel worse? So Not cool!

👉🏻 Thinking About Drinking Less? I’ve got you-take a peek 👀 at my latest Blog Post. (Link in bio)
#mellopausenutrition

#perimenopausehealth #nutrition #perimenopausenutrition #perimenopausenutritionist #health #healthylifestyle

👋Hey there, I’m Julie—your go-to Nutrition Consultant & Menopause Nutrition Coach!

💃I help women over 40 (yep, just like me!) feel less “WTF is going on with my body?” and more “Okay, I’ve got this.”
💃My mission? To help you ditch the confusion and support your hormones through perimenopause and beyond—so you can feel more like you again.
💃Why am I so passionate about this stuff? Because I’m living it. As a mom, business owner, and woman navigating the wild ride of midlife hormones, I get it. One minute you’re crushing your to-do list, and the next you’re wondering why you cried at a commercial and haven’t slept in a week. (Been there.)
💃I hit that point too—tired, overwhelmed, and stuck in a loop of “what worked before isn’t working anymore.” Once I started digging into the WHY behind my symptoms and learned how to actually fuel my body (instead of fighting it), everything changed.
💃Now, I’m here to help you reconnect with your body, feel confident in your food choices, and make this transition a whole lot easier—with zero diet culture nonsense.
💃This is your new chapter—and it can feel pretty amazing. Let’s thrive through it together. 💥

It’s your time to THRIVE (and yes, feel like a badass while doing it). 💛
#mellopausenutrition

#Perimenopause #menopause #nutritionist #perimenopausesupport #menopausenutritioncoach #hormonehealthmatters #thriveover40 #eattothrive #powerthroughperimenopause

👋Hey there, I’m Julie—your go-to Nutrition Consultant & Menopause Nutrition Coach!

💃I help women over 40 (yep, just like me!) feel less “WTF is going on with my body?” and more “Okay, I’ve got this.”
💃My mission? To help you ditch the confusion and support your hormones through perimenopause and beyond—so you can feel more like you again.
💃Why am I so passionate about this stuff? Because I’m living it. As a mom, business owner, and woman navigating the wild ride of midlife hormones, I get it. One minute you’re crushing your to-do list, and the next you’re wondering why you cried at a commercial and haven’t slept in a week. (Been there.)
💃I hit that point too—tired, overwhelmed, and stuck in a loop of “what worked before isn’t working anymore.” Once I started digging into the WHY behind my symptoms and learned how to actually fuel my body (instead of fighting it), everything changed.
💃Now, I’m here to help you reconnect with your body, feel confident in your food choices, and make this transition a whole lot easier—with zero diet culture nonsense.
💃This is your new chapter—and it can feel pretty amazing. Let’s thrive through it together. 💥

It’s your time to THRIVE (and yes, feel like a badass while doing it). 💛
#mellopausenutrition

#Perimenopause #menopause #nutritionist #perimenopausesupport #menopausenutritioncoach #hormonehealthmatters #thriveover40 #eattothrive #powerthroughperimenopause

Start at your own pace...or grab a friend and get boosted together 💥

FOR ONLY $15 🤩

💪 14-Day Protein Boost Challenge
For Peri-menopause and Beyond

💥 This gentle, no-stress challenge is designed to help you gradually increase your protein intake—without restricting, or flipping your life upside down.

💥Over 14 days, you’ll learn how to easily boost protein at every meal, with simple swaps, smart tips, and tasty recipes that support your energy, mood, metabolism, and muscle health during midlife.

💥Perfect for women navigating hormone changes, this challenge gives you:
✨ A flexible, doable approach to eating more protein
✨ Daily tips and tricks to make it feel effortless
✨ Easy, satisfying recipes you’ll actually want to repeat.
✨ A way to support your body through peri-menopause and beyond—without the overwhelm
☀️Bonus: you can start whenever you want.

💪 Challenge structure: Gradual add ins
🍳 Days 1-5: Add 30g protein to breakfast.
🥙 Days 6-10: Maintain breakfast, add 30g protein to lunch.
🍲 Days 11-14: Ensure 30g protein at dinner for all meals to be protein-rich.

♥️Includes recipes, healthy swaps, tips and tricks on how to boost your protein intakes gradually.
No extremes. Just small steps that add up to big changes in how you feel.
Head to my “Rise&Thrive Shop on website (link in bio) and Get your boost today.

https://www.mell-o-pausenutrition.com/category/all-products
#mellopausenutrition

#bodyboost #hormone #hormonehealth #perimenopausehealth #perimenopausenutrition #menopause #protein #moreenergy #proteinrecipes #bloodsugarbalance

Start at your own pace...or grab a friend and get boosted together 💥

FOR ONLY $15 🤩

💪 14-Day Protein Boost Challenge
For Peri-menopause and Beyond

💥 This gentle, no-stress challenge is designed to help you gradually increase your protein intake—without restricting, or flipping your life upside down.

💥Over 14 days, you’ll learn how to easily boost protein at every meal, with simple swaps, smart tips, and tasty recipes that support your energy, mood, metabolism, and muscle health during midlife.

💥Perfect for women navigating hormone changes, this challenge gives you:
✨ A flexible, doable approach to eating more protein
✨ Daily tips and tricks to make it feel effortless
✨ Easy, satisfying recipes you’ll actually want to repeat.
✨ A way to support your body through peri-menopause and beyond—without the overwhelm
☀️Bonus: you can start whenever you want.

💪 Challenge structure: Gradual add ins
🍳 Days 1-5: Add 30g protein to breakfast.
🥙 Days 6-10: Maintain breakfast, add 30g protein to lunch.
🍲 Days 11-14: Ensure 30g protein at dinner for all meals to be protein-rich.

♥️Includes recipes, healthy swaps, tips and tricks on how to boost your protein intakes gradually.
No extremes. Just small steps that add up to big changes in how you feel.
Head to my “Rise&Thrive Shop on website (link in bio) and Get your boost today.

https://www.mell-o-pausenutrition.com/category/all-products
#mellopausenutrition

#bodyboost #hormone #hormonehealth #perimenopausehealth #perimenopausenutrition #menopause #protein #moreenergy #proteinrecipes #bloodsugarbalance

🙃Feeling like peri-menopause has turned your plate (and brain) upside down ?
🤯You’re googling every symptom..bouncing between what to eat, when to eat, how much to eat!?
😒if you’re overwhelmed by the food rules (I don’t like rules😉), tired of chasing every trend, and just want real answers that Actually make sense again?!
✨you’ve landed in the right place..let’s simplify it..”It’s Your Time To Thrive”

♥️Check out my website and book a free Clarity Call today (link in bio)
#mellopausenutrition

#perimenopausehealth #perimenopausesupport #perimenopausenutrition #perimenopausenutritionist #nofoodrules #nodiet #midlifewellness #hormonehealth #balancedeating #menopausenutrition

🙃Feeling like peri-menopause has turned your plate (and brain) upside down ?
🤯You’re googling every symptom..bouncing between what to eat, when to eat, how much to eat!?
😒if you’re overwhelmed by the food rules (I don’t like rules😉), tired of chasing every trend, and just want real answers that Actually make sense again?!
✨you’ve landed in the right place..let’s simplify it..”It’s Your Time To Thrive”

♥️Check out my website and book a free Clarity Call today (link in bio)
#mellopausenutrition

#perimenopausehealth #perimenopausesupport #perimenopausenutrition #perimenopausenutritionist #nofoodrules #nodiet #midlifewellness #hormonehealth #balancedeating #menopausenutrition

✋Hi! I'm here to tell you not to stress about counting your protein intake. No macro-counting necessary—just small, doable changes that make you feel GOOD. 💃

❤ Yes..During peri-menopause, your muscles, hormones, and mood all LOVE a little extra protein power—and no, it doesn’t have to be boring or complicated.

✨ Protein helps:
✔️ Keep you fuller, longer
✔️ Balance blood sugar
✔️ Boost metabolism (and mood!)
✔️ Support your strength + energy as hormones shift

Think smoothies, egg bites, edamame, and easy-prep ideas that actually fit your real life.

✨ Progress, not perfection, friend.
Swipe for my fave meals.

Ready to fuel up without the food rules?
👉 Check out my latest blog (link in bio)for fun, fuss-free protein tips made for real life (and real hunger).
#mellopausenutrition

#perimenopausenutrition #proteinpower #midlifewellness #perimenopausehealth #balancedeating #hormonehealth

✋Hi! I'm here to tell you not to stress about counting your protein intake. No macro-counting necessary—just small, doable changes that make you feel GOOD. 💃

❤ Yes..During peri-menopause, your muscles, hormones, and mood all LOVE a little extra protein power—and no, it doesn’t have to be boring or complicated.

✨ Protein helps:
✔️ Keep you fuller, longer
✔️ Balance blood sugar
✔️ Boost metabolism (and mood!)
✔️ Support your strength + energy as hormones shift

Think smoothies, egg bites, edamame, and easy-prep ideas that actually fit your real life.

✨ Progress, not perfection, friend.
Swipe for my fave meals.

Ready to fuel up without the food rules?
👉 Check out my latest blog (link in bio)for fun, fuss-free protein tips made for real life (and real hunger).
#mellopausenutrition

#perimenopausenutrition #proteinpower #midlifewellness #perimenopausehealth #balancedeating #hormonehealth

Hormonal shifts, stress, sleep, and metabolism all play a role, so it's time to ditch the extreme diets and nourish your way into balance.

Here are some gentle, effective strategies to support your body without the burnout:

🥩 1. Prioritize Protein (Especially at Breakfast):Protein helps balance blood sugar, supports lean muscle, and keeps you full longer. Think: eggs, Greek yogurt, protein smoothies, or leftover dinner (my favourite)!

💧 2. Hydrate Like It’s Your Job:Hormonal shifts can increase dehydration. Start your day with a big glass of water and keep sipping. It helps curb cravings, energize you, and support digestion.

🧠 3. Ditch the “All or Nothing” Thinking:One cookie doesn't ruin anything. One healthy choice can shift everything. Progress over perfection always. Be kind to yourself ❤

😴 4. Protect Your Sleep Like a Queen:Poor sleep = wonky hormones + increased cravings. Stop eating around 2 hours before bed (so your body doesn't have to work while you are trying to sleep), limit screens, and create a calming bedtime routine.

🏃‍♀️ 5. Move Joyfully (and Regularly):Walking, dancing, strength training—it doesn’t have to be intense. Aim for consistency over intensity. Think: “move to feel good," not to punish your body.

🥗 6. Build Balanced Plates, Not Boring Ones:Each meal = protein + fiber-rich carbs + healthy fats. This combo keeps energy steady and cravings at bay—no deprivation required.

🧘 7. Manage Stress, Don’t Just Power Through:Chronic stress = cortisol spikes = more belly fat and sugar cravings. Make time for breathing, journaling, or whatever brings you back to you.

💬 Reminder: Your body isn’t broken—it’s shifting. And with the right support, it can thrive. Weight loss doesn’t have to mean restriction. It can mean nourishment, self-trust, and small shifts that make a big difference.

🤗You’re not alone—and you don’t have to figure it out solo. I’m here to help you feel confident and get back to feeling fabulous. Reach out and let’s chat! "It's Your Time To Thrive!
#mellopausenutriton
#menopausenutritionist #perimenopausenutritionist #mindfuleating #perimenopause #menopause #listentoyourbody
#nodiet #fuelyourbody

Hormonal shifts, stress, sleep, and metabolism all play a role, so it's time to ditch the extreme diets and nourish your way into balance.

Here are some gentle, effective strategies to support your body without the burnout:

🥩 1. Prioritize Protein (Especially at Breakfast):Protein helps balance blood sugar, supports lean muscle, and keeps you full longer. Think: eggs, Greek yogurt, protein smoothies, or leftover dinner (my favourite)!

💧 2. Hydrate Like It’s Your Job:Hormonal shifts can increase dehydration. Start your day with a big glass of water and keep sipping. It helps curb cravings, energize you, and support digestion.

🧠 3. Ditch the “All or Nothing” Thinking:One cookie doesn't ruin anything. One healthy choice can shift everything. Progress over perfection always. Be kind to yourself ❤

😴 4. Protect Your Sleep Like a Queen:Poor sleep = wonky hormones + increased cravings. Stop eating around 2 hours before bed (so your body doesn't have to work while you are trying to sleep), limit screens, and create a calming bedtime routine.

🏃‍♀️ 5. Move Joyfully (and Regularly):Walking, dancing, strength training—it doesn’t have to be intense. Aim for consistency over intensity. Think: “move to feel good," not to punish your body.

🥗 6. Build Balanced Plates, Not Boring Ones:Each meal = protein + fiber-rich carbs + healthy fats. This combo keeps energy steady and cravings at bay—no deprivation required.

🧘 7. Manage Stress, Don’t Just Power Through:Chronic stress = cortisol spikes = more belly fat and sugar cravings. Make time for breathing, journaling, or whatever brings you back to you.

💬 Reminder: Your body isn’t broken—it’s shifting. And with the right support, it can thrive. Weight loss doesn’t have to mean restriction. It can mean nourishment, self-trust, and small shifts that make a big difference.

🤗You’re not alone—and you don’t have to figure it out solo. I’m here to help you feel confident and get back to feeling fabulous. Reach out and let’s chat! "It's Your Time To Thrive!
#mellopausenutriton
#menopausenutritionist #perimenopausenutritionist #mindfuleating #perimenopause #menopause #listentoyourbody
#nodiet #fuelyourbody

🌱Need to feel Refreshed? I’ve created Your ultimate midlife meal sidekick—27 delicious (peri)menopause-friendly recipes to fuel your glow, balance those hormones, and keep you feeling fab!” ✨🍽️💃

🌱This “Renew & Refresh” Digital Meal Plan is a perfect plan to kickstart your New Chapter! It comes with 27 healthy and exciting recipes including Breakfast, Lunch, Snacks & Dinner, meal plan and shopping list. Head to my online store (link in bio) and purchase it today!
#mellopausenutrition

#menopausenutrition #perimenopausenutrition #healthyrecipe #hormonehealth #menopause #recipeideas

🌱Need to feel Refreshed? I’ve created Your ultimate midlife meal sidekick—27 delicious (peri)menopause-friendly recipes to fuel your glow, balance those hormones, and keep you feeling fab!” ✨🍽️💃

🌱This “Renew & Refresh” Digital Meal Plan is a perfect plan to kickstart your New Chapter! It comes with 27 healthy and exciting recipes including Breakfast, Lunch, Snacks & Dinner, meal plan and shopping list. Head to my online store (link in bio) and purchase it today!
#mellopausenutrition

#menopausenutrition #perimenopausenutrition #healthyrecipe #hormonehealth #menopause #recipeideas

✨ Diet culture sucks ✨

There I said It!

~It tells us our worth is tied to our weight.
~It sells guilt with every bite.
~It glorifies shrinking instead of thriving!

But guess what?

🍕 Food isn’t “good” or “bad.”
💃 Your body is not a problem to fix.
❤️‍🔥 You don’t need a cleanse—you need freedom.

I’m done with the rules, the shame, the “start over Monday” lies.
I’m here for nourishment, joy, satisfaction, and trust.
Your body deserves love now—not “when.” ❤

Who Feels The Same??

#mellopausenutrition

#menopausenutritionist #perimenopausenutritionist #menopausenutritioncoach #mindfuleating #perimenopause #menopause #listentoyourbody #enjoyyourfood #nodiets #nodietculture #nourishyourbody #balancenotdiets

✨ Diet culture sucks ✨

There I said It!

~It tells us our worth is tied to our weight.
~It sells guilt with every bite.
~It glorifies shrinking instead of thriving!

But guess what?

🍕 Food isn’t “good” or “bad.”
💃 Your body is not a problem to fix.
❤️‍🔥 You don’t need a cleanse—you need freedom.

I’m done with the rules, the shame, the “start over Monday” lies.
I’m here for nourishment, joy, satisfaction, and trust.
Your body deserves love now—not “when.” ❤

Who Feels The Same??

#mellopausenutrition

#menopausenutritionist #perimenopausenutritionist #menopausenutritioncoach #mindfuleating #perimenopause #menopause #listentoyourbody #enjoyyourfood #nodiets #nodietculture #nourishyourbody #balancenotdiets

I love making this dough! It's so easy and it I just feel better eating it knowing there is very few ingredients.

Benefits of Greek Yogurt Pizza Dough 🍕✨
1️⃣ High in Protein – Greek yogurt adds a protein boost, making the dough more filling and helping with muscle repair and satiety.
2️⃣ Lower in Fat & Calories – Compared to traditional pizza dough, this version is often lighter and can support weight management.
3️⃣ No Yeast, No Waiting – No need for proofing! Greek yogurt dough is quick and easy to make, perfect for busy days.
4️⃣ Gut-Friendly Probiotics – Greek yogurt contains probiotics, which support digestion and gut health.
5️⃣ Soft & Chewy Texture – This dough creates a deliciously soft, slightly tangy crust that pairs well with any toppings.
6️⃣ Simple, Minimal Ingredients – Just a few pantry staples like flour, Greek yogurt, and baking powder—no fancy ingredients needed!
7️⃣ Versatile & Customizable – Works for classic pizzas, flatbreads, calzones, or even garlic knots!

Ingredients:
*1 cup all-purpose flour
*1 cup Plain Greek yogurt
*2 tsp baking powder
*1/4 tsp salt
*1/4 tsp garlic powder
*olive oil
Toppings:
*Marinara sauce
*Shredded cheese
*top it with whatever your heart desires❤
Directions
*Preheat the oven to 400 F
*In a bowl, combine the flour, salt, garlic powder and baking powder.
*Add in the greek yogurt and start mixing together with your hands.
*The dough may feel wet and sticky at first, but continue mixing with your hands to form a smoother dough. If needed, add 1-2 more tbsp of flour if the dough is too sticky.
*Grease a 9 or 10 inch skillet with olive oil then flatten the dough into the pan. If you want a thinner crust, roll the dough onto a parchment lined tray instead.
*Top with your sauce, shredded cheese and any toppings. Bake for 20-25 minutes. Enjoy!
#mellopausenutrition

#menopausecoach #perimenopausenutrition #nutritionist #greekyogurt #healthyrecipe #eatpizza

I love making this dough! It's so easy and it I just feel better eating it knowing there is very few ingredients.

Benefits of Greek Yogurt Pizza Dough 🍕✨
1️⃣ High in Protein – Greek yogurt adds a protein boost, making the dough more filling and helping with muscle repair and satiety.
2️⃣ Lower in Fat & Calories – Compared to traditional pizza dough, this version is often lighter and can support weight management.
3️⃣ No Yeast, No Waiting – No need for proofing! Greek yogurt dough is quick and easy to make, perfect for busy days.
4️⃣ Gut-Friendly Probiotics – Greek yogurt contains probiotics, which support digestion and gut health.
5️⃣ Soft & Chewy Texture – This dough creates a deliciously soft, slightly tangy crust that pairs well with any toppings.
6️⃣ Simple, Minimal Ingredients – Just a few pantry staples like flour, Greek yogurt, and baking powder—no fancy ingredients needed!
7️⃣ Versatile & Customizable – Works for classic pizzas, flatbreads, calzones, or even garlic knots!

Ingredients:
*1 cup all-purpose flour
*1 cup Plain Greek yogurt
*2 tsp baking powder
*1/4 tsp salt
*1/4 tsp garlic powder
*olive oil
Toppings:
*Marinara sauce
*Shredded cheese
*top it with whatever your heart desires❤
Directions
*Preheat the oven to 400 F
*In a bowl, combine the flour, salt, garlic powder and baking powder.
*Add in the greek yogurt and start mixing together with your hands.
*The dough may feel wet and sticky at first, but continue mixing with your hands to form a smoother dough. If needed, add 1-2 more tbsp of flour if the dough is too sticky.
*Grease a 9 or 10 inch skillet with olive oil then flatten the dough into the pan. If you want a thinner crust, roll the dough onto a parchment lined tray instead.
*Top with your sauce, shredded cheese and any toppings. Bake for 20-25 minutes. Enjoy!
#mellopausenutrition

#menopausecoach #perimenopausenutrition #nutritionist #greekyogurt #healthyrecipe #eatpizza

Eating shouldn’t suck!!
That may sound obvious, but let’s face it: For so many women, the very thought of mealtime brings up a ton of baggage, whether it’s the stress of trying to stick to an unsatisfying meal plan or a bunch of guilt and shame after “cheating” or going “off plan.” And that’s really sad, because we ALL deserve to enjoy the way we eat.
I’m here to tell you that you CAN improve your nutrition while still enjoying foods of all kinds, including those that might typically be considered “indulgent” or “treat foods.”
That’s right. Pizza. Doughnuts. French fries. Ice cream. None of these are “bad” foods. It’s just a question of your own personal priorities and choices. Let’s stop stressing and let’s start enjoying!

I’m here to help you find the balance that works best for you! Let’s Rock This Together! It’s Your Time To Thrive!
Head over to my website and Book A FREE 15 minute clarity call with me today!
#mellopausenutrition

#menopausenutritionist #perimenopausenutritionist #menopausenutritioncoach #mindfuleating #perimenopause #menopause #listentoyourbody #enjoyyourfood #nutritionist

Eating shouldn’t suck!!
That may sound obvious, but let’s face it: For so many women, the very thought of mealtime brings up a ton of baggage, whether it’s the stress of trying to stick to an unsatisfying meal plan or a bunch of guilt and shame after “cheating” or going “off plan.” And that’s really sad, because we ALL deserve to enjoy the way we eat.
I’m here to tell you that you CAN improve your nutrition while still enjoying foods of all kinds, including those that might typically be considered “indulgent” or “treat foods.”
That’s right. Pizza. Doughnuts. French fries. Ice cream. None of these are “bad” foods. It’s just a question of your own personal priorities and choices. Let’s stop stressing and let’s start enjoying!

I’m here to help you find the balance that works best for you! Let’s Rock This Together! It’s Your Time To Thrive!
Head over to my website and Book A FREE 15 minute clarity call with me today!
#mellopausenutrition

#menopausenutritionist #perimenopausenutritionist #menopausenutritioncoach #mindfuleating #perimenopause #menopause #listentoyourbody #enjoyyourfood #nutritionist

Hi, I'm Julie Gledhill, NNCP
I'm a Nutrition Consultant and a Menopause Nutrition Coach.
I'm hear to help women (like myself) over the age of 40 uncover the root causes and find lasting relief so you can thrive through the hormone transition of peri-menopause and beyond.
My passion for women’s health comes from my own experiences.
As a mother, and woman in perimenopause, I understand what it’s like to be in this stage of life!
We expect a lot of ourselves and a lot is expected of us.
We’re hard-wired to be resilient and roll with the punches but hormonal changes mean that our body and mind are not the same as they used to be.
By the time we’re in our 40s (at the latest!) that can make coping with change more difficult than it’s ever been.
Add kids, work, aging parents, life and other stressors into the equation and it’s easy to see how it can be overwhelming.

I lost myself for a bit, I was confused, irritated, tired and nothing was working to get me back on track. Until I realized what was happening and learned more about peri-menopause and the effect it has on our bodies. I'm here to help you find your way again and how to embrace and nurture your new self with ease. Welcome to your new Chapter.

"It,s Your Time To THRIVE!"

Let's Rock This Together!
Contact Me Today!
#mellopausenutrition

#menopausecoach #menopausenutrition #perimenopause #nutritioncounselling #nutritonist #newchapter #nourishyourbody

Hi, I'm Julie Gledhill, NNCP
I'm a Nutrition Consultant and a Menopause Nutrition Coach.
I'm hear to help women (like myself) over the age of 40 uncover the root causes and find lasting relief so you can thrive through the hormone transition of peri-menopause and beyond.
My passion for women’s health comes from my own experiences.
As a mother, and woman in perimenopause, I understand what it’s like to be in this stage of life!
We expect a lot of ourselves and a lot is expected of us.
We’re hard-wired to be resilient and roll with the punches but hormonal changes mean that our body and mind are not the same as they used to be.
By the time we’re in our 40s (at the latest!) that can make coping with change more difficult than it’s ever been.
Add kids, work, aging parents, life and other stressors into the equation and it’s easy to see how it can be overwhelming.

I lost myself for a bit, I was confused, irritated, tired and nothing was working to get me back on track. Until I realized what was happening and learned more about peri-menopause and the effect it has on our bodies. I'm here to help you find your way again and how to embrace and nurture your new self with ease. Welcome to your new Chapter.

"It,s Your Time To THRIVE!"

Let's Rock This Together!
Contact Me Today!
#mellopausenutrition

#menopausecoach #menopausenutrition #perimenopause #nutritioncounselling #nutritonist #newchapter #nourishyourbody

During menopause, fluctuating and then declining estrogen levels can lead to cognitive changes, often described as "BRAIN FOG," impacting memory, concentration, and decision-making.
including eggs, salmon, and berries in your diet can positively impact focus and cognitive function due to their rich sources of nutrients beneficial for brain health.

🍣Salmon:
Salmon, a fatty fish, is a great source of omega-3 fatty acids, particularly DHA, which are crucial for brain health and function, supporting memory, cognitive function, and mood.
🥚Eggs
Eggs are a good source of choline, an essential nutrient that supports brain function and development.
🫐Berries:
Berries, especially blueberries, are packed with antioxidants that can help improve memory, attention, and blood flow to key brain areas.

🧠Other Brain-Boosting Foods:
Besides the mentioned foods, other brain-boosting foods include nuts, dark chocolate, avocados, olive oil, and leafy green vegetables.
#mellopausenutrition
#healthyfoods #healthyfats #brainhealth #menopausenutritonist #perimenopausenutritionist #nutritionist #nutritioncounselling #menopausecoach #nutritiontips #brainfog

During menopause, fluctuating and then declining estrogen levels can lead to cognitive changes, often described as "BRAIN FOG," impacting memory, concentration, and decision-making.
including eggs, salmon, and berries in your diet can positively impact focus and cognitive function due to their rich sources of nutrients beneficial for brain health.

🍣Salmon:
Salmon, a fatty fish, is a great source of omega-3 fatty acids, particularly DHA, which are crucial for brain health and function, supporting memory, cognitive function, and mood.
🥚Eggs
Eggs are a good source of choline, an essential nutrient that supports brain function and development.
🫐Berries:
Berries, especially blueberries, are packed with antioxidants that can help improve memory, attention, and blood flow to key brain areas.

🧠Other Brain-Boosting Foods:
Besides the mentioned foods, other brain-boosting foods include nuts, dark chocolate, avocados, olive oil, and leafy green vegetables.
#mellopausenutrition
#healthyfoods #healthyfats #brainhealth #menopausenutritonist #perimenopausenutritionist #nutritionist #nutritioncounselling #menopausecoach #nutritiontips #brainfog

Express Gratitude for Your Food!

Take a moment to appreciate your meal before eating. Think about:
🌿 Where the food came from—the farmers, the earth, the journey to your plate.
👩‍🍳 Who prepared it—even if it’s yourself!
🙏 How it will nourish your body—providing energy, strength, and well-being.
Food is meant to be enjoyed! Mindful eating helps you:
✔ Experience more satisfaction from your meals.
✔ Reduce overeating by recognizing when you're full.
✔ Feel more connected to your body’s needs.
💡 Final Thought: Eating mindfully turns a simple meal into a meaningful and nourishing experience. Next time you eat, slow down, engage your senses, and truly appreciate your food.
✨ What’s one mindful eating habit you want to try?
#mellopausenutrition

#menopausenutritionist #perimenopausenutritionist #menopausenutritioncoach #mindfuleating #perimenopause #menopause #listentoyourbody #enjoyyourfood

Express Gratitude for Your Food!

Take a moment to appreciate your meal before eating. Think about:
🌿 Where the food came from—the farmers, the earth, the journey to your plate.
👩‍🍳 Who prepared it—even if it’s yourself!
🙏 How it will nourish your body—providing energy, strength, and well-being.
Food is meant to be enjoyed! Mindful eating helps you:
✔ Experience more satisfaction from your meals.
✔ Reduce overeating by recognizing when you're full.
✔ Feel more connected to your body’s needs.
💡 Final Thought: Eating mindfully turns a simple meal into a meaningful and nourishing experience. Next time you eat, slow down, engage your senses, and truly appreciate your food.
✨ What’s one mindful eating habit you want to try?
#mellopausenutrition

#menopausenutritionist #perimenopausenutritionist #menopausenutritioncoach #mindfuleating #perimenopause #menopause #listentoyourbody #enjoyyourfood

Healthy Banana Oat Pancakes 🍌🥞
These Healthy Banana Oat Pancakes are gluten-free, naturally sweetened, and packed with fiber—perfect for a nutritious breakfast that keeps you full and energized!
Ingredients:
✅ 1 ripe banana, mashed
✅ 1 cup rolled oats (or oat flour)
✅ 1 eggs (or flax eggs for vegan option)
✅ ½ cup milk (dairy or non-dairy)
✅ 1 tsp baking powder
✅ ½ tsp cinnamon (optional, for extra flavor)
✅ ½ tsp vanilla extract
✅ Pinch of salt
✅ Coconut oil or butter for cooking
Instructions:
1️⃣ Blend the Batter: Add all ingredients to a blender and blend until smooth. Let it sit for 5 minutes to thicken.
2️⃣ Heat the Pan: Warm a non-stick skillet over medium heat and lightly grease with coconut oil or butter.
3️⃣ Cook the Pancakes: Pour small amounts (¼ cup) of batter onto the skillet and cook for about 2-3 minutes per side until golden brown. Makes about 6 small pancakes.
4️⃣ Serve & Enjoy: Top with fresh fruit, cottage cheese, nuts/seeds, or a drizzle of honey!
#mellopausenutrition

#healthyrecipes #highfiber #hearthealth #menopausenutritonist #perimenopausenutritionist #nutritionist #nutritioncounselling #menopausecoach

Healthy Banana Oat Pancakes 🍌🥞
These Healthy Banana Oat Pancakes are gluten-free, naturally sweetened, and packed with fiber—perfect for a nutritious breakfast that keeps you full and energized!
Ingredients:
✅ 1 ripe banana, mashed
✅ 1 cup rolled oats (or oat flour)
✅ 1 eggs (or flax eggs for vegan option)
✅ ½ cup milk (dairy or non-dairy)
✅ 1 tsp baking powder
✅ ½ tsp cinnamon (optional, for extra flavor)
✅ ½ tsp vanilla extract
✅ Pinch of salt
✅ Coconut oil or butter for cooking
Instructions:
1️⃣ Blend the Batter: Add all ingredients to a blender and blend until smooth. Let it sit for 5 minutes to thicken.
2️⃣ Heat the Pan: Warm a non-stick skillet over medium heat and lightly grease with coconut oil or butter.
3️⃣ Cook the Pancakes: Pour small amounts (¼ cup) of batter onto the skillet and cook for about 2-3 minutes per side until golden brown. Makes about 6 small pancakes.
4️⃣ Serve & Enjoy: Top with fresh fruit, cottage cheese, nuts/seeds, or a drizzle of honey!
#mellopausenutrition

#healthyrecipes #highfiber #hearthealth #menopausenutritonist #perimenopausenutritionist #nutritionist #nutritioncounselling #menopausecoach

~Mindful eating involves being present and focused while eating, without distractions. Removing distractions can help you enjoy your food more, feel more satisfied, and avoid overeating.
~I know…easier said then done right?! Start with one meal each day. Once you get that down pat, try it at another one. It really does help. I pinky swear!
#mellopausenutrition

#menopausenutritionist #perimenopausenutritionist #menopausenutritioncoach #mindfuleating #perimenopause #menopause #listentoyourbody

~Mindful eating involves being present and focused while eating, without distractions. Removing distractions can help you enjoy your food more, feel more satisfied, and avoid overeating.
~I know…easier said then done right?! Start with one meal each day. Once you get that down pat, try it at another one. It really does help. I pinky swear!
#mellopausenutrition

#menopausenutritionist #perimenopausenutritionist #menopausenutritioncoach #mindfuleating #perimenopause #menopause #listentoyourbody

Head on over to www.mell-o-pausenutrition.com scroll down to the bottom and VOILA you can subscribe to my weekly “Rise And Thrive” Newsletter. You will receive some Healthy Tips and Nutritious Tricks that will help you nourish your body with ease through Perimenopause, Menopause and beyond. Let’s Rock This New Chapter Together. “It’s Your Time To Thrive”!
#mellopausenutrition

Head on over to www.mell-o-pausenutrition.com scroll down to the bottom and VOILA you can subscribe to my weekly “Rise And Thrive” Newsletter. You will receive some Healthy Tips and Nutritious Tricks that will help you nourish your body with ease through Perimenopause, Menopause and beyond. Let’s Rock This New Chapter Together. “It’s Your Time To Thrive”!
#mellopausenutrition

Perimenopause is a time when your body goes through numerous changes. Because of those changes, it’s important to get adequate amounts of certain nutrients, like protein and fiber.

~Your muscles start to decrease during this time and adding extra protein to your meals can help maintain muscle mass.

~It doesn’t mean that you have to just pump up your meat game either. There’s protein found in a lot of other foods such as eggs, beans/legumes, cheeses and yogurt.

~Fiber is another go-to during perimenopause. It helps keep you feeling full longer, which can curb cravings.

~Consuming adequate fiber may also decrease your risk of certain conditions, including heart disease, stroke, and some types of cancer.

~I love Hummus (Roasted Garlic Hummus To be Exact) and pairing this with cottage cheese bumps it’s protein up and it’s high in fiber…win win!!

~This creamy, high-protein hummus isn't just a delicious snack; it's a versatile option for any occasion. Whether craving a healthy midday nibble, easy breaky, appetiser, or a way to elevate your sandwich spread.

~I throw about 2 tbsp of each in a bowl, mix and spread it on some sourdough bread. I like to top it with everything bagel seasoning and voila! Try it you’ll like it!

#mellopausenutrition
#perimenopause #menopause #nutritonist #menopausenutritioncoach
#highfiber #highprotein #nutrientdense #guthealth

Perimenopause is a time when your body goes through numerous changes. Because of those changes, it’s important to get adequate amounts of certain nutrients, like protein and fiber.

~Your muscles start to decrease during this time and adding extra protein to your meals can help maintain muscle mass.

~It doesn’t mean that you have to just pump up your meat game either. There’s protein found in a lot of other foods such as eggs, beans/legumes, cheeses and yogurt.

~Fiber is another go-to during perimenopause. It helps keep you feeling full longer, which can curb cravings.

~Consuming adequate fiber may also decrease your risk of certain conditions, including heart disease, stroke, and some types of cancer.

~I love Hummus (Roasted Garlic Hummus To be Exact) and pairing this with cottage cheese bumps it’s protein up and it’s high in fiber…win win!!

~This creamy, high-protein hummus isn't just a delicious snack; it's a versatile option for any occasion. Whether craving a healthy midday nibble, easy breaky, appetiser, or a way to elevate your sandwich spread.

~I throw about 2 tbsp of each in a bowl, mix and spread it on some sourdough bread. I like to top it with everything bagel seasoning and voila! Try it you’ll like it!

#mellopausenutrition
#perimenopause #menopause #nutritonist #menopausenutritioncoach
#highfiber #highprotein #nutrientdense #guthealth

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@mellopause_nutrition

(905) 380-4689

julienncp@gmail.com

Welland, ON, Canada

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