Health & Wellness | Anna Araujo

Enhance your well-being with personalized strategies tailored to your individual goals and lifestyle.

We specialize in personalized nutrition and health coaching, customizing our approach to each client’s unique biometrics and goals. Using advanced testing and targeted strategies, we identify and address the underlying causes of symptoms, empowering clients to achieve lasting wellness.

Anti-inflammatory Cookbook

Simple and delicious recipes with known anti-inflammatory ingredients help you manage inflammation.

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You know yourself and your body.

My concierge-style nutrition and health coaching services offer an exclusive, personalized approach that is tailored to meet the unique needs of each individual, ensuring a level of care and attention that goes beyond traditional health coaching.

With a strong scientific background, I combine established strategies with innovative techniques to enhance health. Unlike one-size-fits-all solutions, my coaching emphasizes customized nutrition plans and health strategies that align with personal preferences and lifestyles, fostering engagement and motivating active participation in health journeys.

I utilize cutting-edge methods alongside traditional practices, incorporating advanced diagnostic technologies and innovative therapies that complement established medical treatments. This includes leveraging wearable devices that monitor vital signs and provide real-time feedback, enhancing engagement and self-awareness.

In summary, my coaching embodies integrative health principles, offering a comprehensive and preventive approach that supports clients in achieving their unique health goals while promoting overall well-being.

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What Clients Say

Client running Ironman after fueling properly

Chayito V.

I was struggling with a lack of energy and was diagnosed with thyroid problems. My coach referred me to Anna who worked with me for over 1 year. With her help, I finished the Boston Marathon with my best time ever. I feel better now, after age fifty, than I felt in my twenties!

Vanessa M.

Anna is highly knowledgeable and extremely professional. She applies scientific knowledge regarding nutrition and uses it to uplift her clients. Her women's group is of tremendous value! There are check-ins and additional knowledge that are critical for people who are seeking to improve not only their knowledge of food but their relationship with food.

Laura N.

Anna is an excellent professional. I learned about nutrition and a healthy lifestyle and how to incorporate everything into my daily life. I achieved my goals in only 3 months without feeling restricted.

Super recommended.

Water retention, also known as edema, happens when your body holds onto excess fluid, leading to puffiness and swelling—especially in your hands, feet, legs, abdomen and face.

This can be triggered by several factors, including a high-sodium diet, dehydration, hormonal changes (like menstruation or menopause), alcohol, certain medications, inactivity, and even long flights.

To reduce and prevent water retention:

• Cut back on ultra-processed and salty foods

• Eat more potassium- and magnesium-rich foods (bananas, avocados, leafy greens, nuts)

• Stay hydrated—drink plenty of water

• Try herbal teas like dandelion or parsley

• Move regularly and avoid sitting for long periods

• Wear loose clothing; use compression socks for long trips

• Limit alcohol and manage stress

Supplements and herbs like parsley, dandelion tea, horsetail, vitamin B6, magnesium, and potassium may also help, but should be used alongside healthy lifestyle habits.

By making small, consistent changes—prioritizing hydration, nutrition, movement, and stress management—you can help your body stay balanced and comfortable.

I dive much more on this topic in my blog. Go to the link in the bio to read more!

💖,
Anna
#healthjourney #nutrition #bloating

A personalized nutrition plan is like a secret weapon for women over 40, helping them thrive during a transformative stage of life. As women enter their 40s and beyond, their bodies undergo changes—hormone fluctuations, a slower metabolism, and shifting nutritional requirements. The “one-size-fits-all” diets just don’t cut it anymore.

With a tailored nutrition plan, women can target their unique needs: boosting energy, supporting bone and heart health, managing weight, and even easing menopause symptoms. It’s not just about eating less or counting calories—it’s about choosing the right foods that work with your body, not against it. A personalized approach can help prevent chronic issues like osteoporosis and heart disease, making every meal an opportunity for better health.

Ultimately, a custom nutrition plan empowers women to feel their best, stay strong, and enjoy life to the fullest. It’s about embracing this chapter with confidence, knowing your nutrition is working just for you.

💖,

Anna.
#womenshealth #nutrition #menopause

You usually don’t need to take fiber supplements if you’re a woman over 40, as long as you eat a balanced diet rich in fruits, vegetables, whole grains, legumes, nuts, and seeds. Here’s why:

1. Whole Foods Provide More Benefits:
Natural sources of fiber come packed with vitamins, minerals, antioxidants, and other nutrients that supplements lack. These nutrients support overall health, digestion, and disease prevention.

2. Gentle on Digestion:
Fiber from food is generally easier on your digestive system. Some fiber supplements can cause bloating, gas, or discomfort, especially if you’re not used to them.

3. Supports Healthy Habits:
Prioritizing fiber-rich foods helps you maintain a varied, nutritious diet, which is important for managing weight, cholesterol, and blood sugar as you age.

4. Most Women Can Meet Their Needs with Food:
The recommended fiber intake for women over 40 is about 21 grams (minimum) per day. Most people can meet this goal by including a serving of fruits or vegetables at every meal, choosing whole grains, and snacking on nuts or seeds.

5. Supplements Aren’t Always Better:
Unless you have a medical reason (like certain digestive conditions or trouble eating enough fiber through food), supplements offer no additional benefit and can sometimes interfere with the absorption of other nutrients or medications.

If you focus on eating a variety of plant-based foods, you’ll get plenty of fiber—no supplements needed. If you’re unsure whether you’re getting enough, consult your healthcare provider or a nuritionist before starting any supplement.

❤️,
Anna.

#womenshealth #menopause #healthyliving

I started implementing this myself because I sit all day in front of my computer. Now I’m sitting even longer because I’m taking online courses.

My body started to give me signs: back pain, neck strain, knee pain.

So I started to set reminders on my phone. Every 39 minutes I take a short break and every 15 minutes I do chair squats.

It sounds silly but it totally works!

And the best of all: you get used to it - it becomes a habit!

This can be added calories throughout the day as it’s part of your NEAT - non-exercise activity thermogenesis - which can take up to 40% of your total caloric expenditure during the day.

Another advantage: you are working your muscles, specifically your quads.

So why not?

❤️,
Anna.
#womenshealth #menopause #healthyliving

Here’s my 20 - I mean - 5 cents for the weekend’s edition of “Food for Thought”
😂

Have a great weekend ladies!

❤️,
Anna.
#perimenopause
#womenshealth #healthyliving

Perimenopausal and menopausal women often experience more intense and prolonger muscle soreness after weight training due to significant hormonal changes that affect recovery. Here’s what’s happening:

Hormonal impact on muscle recovery:

Declining estrogen - Estrogen has anti-inflammatory properties and supports muscle protein synthesis. Lower levels mean slower recovery and more inflammation
Reduced growth hormone and IGF-1 - These recovery hormones decrease during menopause, slowing tissue repair
Cortisol changes - Stress hormone patterns shift, potentially prolonging inflammation
Testosterone decline - Even the small amounts women produce help with muscle recovery
Why DOMS – Delayed Onset Muscle Soreness - hits harder during menopause:

Slower protein synthesis - Muscles take longer to repair microscopic damage
Increased inflammatory response - Without estrogen’s anti-inflammatory effects, soreness lingers
Reduced muscle mass - Sarcopenia (age-related muscle loss) means less resilient muscle tissue
Compromised sleep - Hot flashes and other symptoms disrupt recovery sleep
Additional factors:

Joint stiffness - Estrogen also supports connective tissue health
Slower circulation - Can delay removal of metabolic waste products
Insulin sensitivity changes - May affect nutrient delivery to muscles
Strategies that can help:

Longer warm-ups and cool-downs
More gradual progression in training intensity
Extra attention to protein intake (1.2-1.6g per kg body weight)
Prioritizing sleep hygiene despite menopausal symptoms
Anti-inflammatory foods like omega-3s
Adequate hydration
Consider gentle movement on rest days
Don’t let muscle soreness stop you from doing strength training- it’s still very important for us as we age. Just add the strategies above and allow your body to adapt.

Let me know if you have any questions!

💖,

Anna.

Is peri/menopause leaving you feeling drained, bloated, and like your body is in a constant state of flux? 😫

You are not alone, and you are not broken!

This is a natural transition, and what you eat can be your most powerful ally.

This isn’t about dieting or restriction—it’s about nourishment. Making smart, delicious food choices can significantly ease common symptoms and help you feel more balanced and energized.

🥦 Foods to balance hormones: Discover the power of phytoestrogens from sources like flaxseeds and tofu, which can mimic estrogen’s effects in your body.

🥛Bone health boosters: As estrogen drops, bone density becomes a concern. We’re highlighting calcium-rich foods like yogurt and leafy greens to keep your bones strong and healthy.

🥩Protein for strength & mood: Protein is crucial for maintaining muscle mass and stabilizing your mood. Think salmon, lean poultry, and lentils.

🍣Omega-3s for your heart & brain: Fatty fish like salmon and sardines, plus chia seeds, are packed with omega-3s to fight inflammation and support brain health.

🥬Fiber for your gut: High-fiber foods like berries and oats help with digestion and keep blood sugar steady.

🍓Fruits and vegetables for a metabolic boost: Learn how this antioxidant-rich green tea can boost your metabolism and focus.

Remember: Small, consistent changes can make a huge difference. You don’t need another fad diet; you just need to better understand and support the changes happening within your body.

💖,
Anna.
#womenshealth #nutrition #perimenopause #healthyliving

Adopting a consistent healthy lifestyle is one of the best gifts you can give yourself for longevity and overall well-being.

When we prioritize nutritious eating, regular physical activity, and mental wellness, we not only enhance our physical health but also cultivate a positive mindset.

Consistency is key; small, sustainable changes can lead to profound transformations over time.

Embracing habits like staying hydrated, getting enough sleep, and finding joy in movement not only boosts our energy levels but also strengthens our resilience against stress and illness.

Remember, investing in your health today paves the way for a vibrant tomorrow.

Let’s celebrate each step we take towards a healthier, happier life!

❤️,
Anna.

#womenshealth #sportsnutrition #healthyliving

An important component of health (for overachievers, perfectionists and self-critical women) is rest.

And sometimes, it’s the one they have most trouble with.
I see it with my clients all the time.

Rest for active women is a non-negotiable if you want long-lasting results.
Because rest is vital not only for physical recovery but also for mental well-being.

When women engage in regular physical activity, their bodies undergo stress and micro-injuries that require time to heal, especially as we get older. Without sufficient rest, the risk of injury increases, performance can suffer and overwhelm/burnout occurs.

Rest days allow muscles to repair, rebuild, and strengthen. Proper rest helps to regulate hormones, maintain energy levels, and boost the immune system.

Mental rest is also essential.

Constantly pushing oneself can lead to burnout and fatigue, impacting motivation and focus.
Taking time to relax and recover will promote a balanced life, allowing us to recharge emotionally and mentally.
This will show up -as better mood, reduced stress and cortisol levels, and enhanced overall quality of life.

Incorporating rest is not about not doing anything - it can be about lighter activities such as yoga, stretching, or nice walks.
Even sleeping a little longer , than having to wake up at 5am to get that workout done - even though you had a terrible night of sleep - that can make a huge difference.

Make rest a priority if you feel like your life is chaotic.
It is just as important as nutrition and training.

❤️,
Anna.

I was with a group of women 45+ last night from @realrootsgals and they were all incredibly powerful and unique in their own strength.
I think as we approach our 50’s and beyond, we gain a lot of wisdom from our experiences and growth.
Even if you’re struggling with perimenopause, hormonal changes, aging, changes in your body, energy, etc, whatever you do, do it for you, not for anyone else.
It’s time to give credit to yourself for all that you have accomplished so far.
It’s time to value the incredible human you have become.
Take your space ladies.
It’s never too late.

❤️you.

Anna.

#midlifewomen #womenempowerment

Try this experiment.
Perfectionism is the enemy of achievement.
High expectations will lead to disappointment.
Take a break. Breathe.
Use Summer to find contentment.

❤️,
Anna.

Juicing season!

There was a time of my life when I was vegan that I juiced all the time.

Coincidentally or not, my skin looked great! 😊

Summer is here and most of us will prefer to eat and drink lighter, refreshing foods and drinks and what’s not better than something that gives you TONS of nutrients???

Well, ladies, if you don’t have a juicer, I recommend you get one (they’re not that expensive).

The combination of fruits and vegetables you can use is infinite, so use your imagination and adapt to your taste, and enjoy this fun season! 🌞

Let me know if you have any questions about juicing.

❤️,
Anna.
#womenshealth #perimenopause #healthyliving

Many women don’t realize the association of nutrition and sleep.

As a nutritionist, I know that many nutrients are associated with the sleep cycle - how enzymes, hormones, neurotransmitters, and so many other chemicals work together to induce, maintain and disrupt sleep.

It’s an orchestra that works in sync with our circadian rhythm.

Many factors can affect sleep: stress, perimenopause, anxiety, environmental factors, light, stimulants, etc.

And nutrition is a big one that’s often overlooked because it’s hard to recognize that you lack certain nutrients.

➡️ In an article published in 2019 in the Journal Nutrients entitled Micronutrient Inadequacy in Short Sleep: Analysis of the NHANES 2005-2016 by Chioma J Ikonte 1 et al., the authors found individual nutrients that affect sleep – or the lack of them.

➡️ Among all adult females (19yrs+) they found that those with lower intakes of calcium, copper, folate, iron, magnesium, phosphorus, potassium, riboflavin, selenium, thiamin, choline, zinc, and vitamins A, B6, C, D, E, and K had shorter sleep duration and/or more disruptive sleep patterns.

➡️ These associations were even stronger in women over 51.

Now here’s my warning to all perimenopausal and beyond women who are restricting their calories and foods they eat and observing worsening sleep:

✅ I recommend you pay attention to your nutrition for the risk of it lacking many nutrients. Maybe get the support and guidance of a certified nutritionist or dietitian.

✅ Nutrition is one of the most valuable things that we can have some control over (for good or for bad).

Please look back at the post for more information on what, how, and when to eat nourishing foods and nutrients to support not only your sleep but your overall health -especially during perimenopause!

Especially those nutrients that were found in the study - we need to have a variety of foods and a balanced diet in order to be nourished.

I hope this helps!

❤️,
Anna.
#perimenopause #menopause #nutrition #midlife

My professional opinion is yes, you should weigh yourself and use the number as data.

However, this strategy is not for everyone.

Some of my clients have no trouble weighing themselves at regular intervals that they decide. Some others I advise NOT to weigh themselves at all.

It all depends.

but honestly I don’t understand the hostility towards weighing- yes there are limitations to the use of weight as the sole measurement to track weight loss - I ask my clients to do a total body composition in the beginning of their program so we have a much better idea of how fat and muscle mass is distributed in the body.

The weight measurements can be used just as a source of information and ultimately of motivation for their progress.

Again, it’s important to remember that weight fluctuation is real - even within the same day, so trying to weigh yourself at similar conditions and circumstances is recommended- for example every Friday first thing in the morning without clothes.

Another important point is - and you know yourself better than anybody else- if weighing generates stress and anxiety or any negative emotions of self-image and self esteem- than it’s not something you should do.

Common sense right???!!!!

Much ❤️,

Anna.
#menopause #perimenopause #healthyliving #nutrition

I lost more than 200 followers within 2 days just for posting on my stories something about the LA takeover by the national guard.

Should I just reserve myself to non-political posts? After all, I’m here to provide information to people, not my personal views.

But what’s happening is affecting my quality of life - I have had a terrible headache for over a week and felt the uneasiness and anxiety with my own clients, friends and family.

If you think this doesn’t affect our HEALTH, you are wrong. Pretending it’s not happening or believing lies that go against our intuition and humanity also has consequences to our health now or eventually.

I’m not going to post myself being strong, working out, telling you all to keep at it! Get your exercise in! Get your protein and fiber…

Are you kidding me?

I can hardly function.

I’m just not well myself and it feels weird to pretend everything is normal.

A little background:

My parents sacrificed a lot to send me to the U.S. at the age of 18 to a Big Ten University. It was my dream: they made it happen.

What parent would not sacrifice to give a better future for their kids?

Fast forward:

I’m a legal immigrant who was privileged enough to obtain an American citizenship. I have kids who are double citizens.

And I want to say that I love this country.

I became an adult here. I admired this country’s beliefs in freedom, in pursuing dreams and in the opportunities offered to everyone.

What I see now is very different than what I saw in the past.

Like many of you, I’m appalled by everything that is happening.

I could go on but I just wanted to make my point for those who follow me so you can understand which side I stand on this new reality.

I wish I could be in the middle and not take sides. I honestly wish this wouldn’t even be necessary.

But enough is enough and I’m here to say…

Fuck Trump and all the people who use their power to intimidate others.

You’re not in the right side of history.

Wake the fuck up.

#resist

I think GLP-1 medications are great. They really help a number of people lose weight and attain better health parameters.

The problem I see most is with people who don’t need to lose that much weight, and opt to take this type of medication without considering some important points.

When it comes to medications, we should assess the RISKS vs BENEFITS.

If you’re taking GLP’s, there are risks involved that can do more damage to your health than you think, if you don’t take the proper precautions.

1. Appetite Suppression

That’s how this type of drug works. This is fine especially for those people who have a hard time controlling their appetite and cravings. But this also means that you will be eating less, and may get to “starvation mode” which can cause nutrient deficiencies, thyroid problems and overall energy loss.

* This can be minimized if you have the proper nutrition planning and care.

2. Side effects

Nausea and GI issues are common. If not monitored closely, it can cause longer lasting consequences and decrease your motivation to be active and joyful .

* this can be mitigated by a close monitoring from your doctor who can determine the right dosage for you

3. Rapid weight loss

This can cause loss of muscle mass and sagging of skin.

* Having strength training incorporated into this process is absolutely essential to guarantee proper results.

Tough-love talk:

Don’t “half-ass” your weight loss journey.

If you’re investing that much, you should consider getting help from a nutrition specialist and a trainer to make sure you get the full potential benefits of this medication.

❤️,

Anna.

#ozempic #weighloss #womenshealth

Let’s do our part.
And get your yearly check ups while you at it.
Especially important for menopausal women whose risks for developing chronic diseases increase after menopause.

Much ❤️,
Anna.
#womenshealth #menopause #midlife #nutrition #lifestyle

How do we find the time?

I don’t know but when we want something… we do it.

❤️,

Anna
#menopause #womenshealth #midlife

Summer is coming☀️

Time to take advantage of all the goodness of fresh fruits and veggies.

Have as much as you want and don’t listen to anybody that tell you otherwise!

If there’s is ONE PROVEN FACT in nutrition, is that fruits and vegetables are great for us and we should eat more of them.

This is 100% evidence based on decades of research.

Let’s go get those amazing nutrient sources ladies!

❤️,
Anna
#womenshealth #lifestyle #nutrition #menopause #midlife

Consistency.

It’s better to do 30 minutes most days of the week than hours just sporadically.

Life long habits, ladies.

❤️,
Anna.
#perimenopausecoach #womensgealth #lifestyle #midlife

Mental Health Awareness Month is a wonderful opportunity for women in midlife to reflect on their mental well-being and the unique challenges they may face during this phase of life.

Midlife can bring about significant changes, like shifts in family dynamics, career paths, and the hormonal changes associated with menopause. These transitions can sometimes lead to increased stress or feelings of loneliness.

This month is all about raising awareness and encouraging open conversations about mental health. It reminds us that it’s perfectly okay to seek support and share our experiences. By talking about mental health, we can break down stigma and create a more understanding and supportive community.

For women in midlife, it’s so important to prioritize mental health. This is a great time to check in with yourself, set personal goals, and embrace self-care practices that make you feel good. Let’s use this month to empower each other to take care of our mental health, build resilience, and enjoy this transformative stage of life together!

❤️,

Anna.
#midlife #womenshealth #menopausematters

To all the moms, cat moms and dog moms included - happy day to us.

We know how hard hard it is and how we always keep going.

Much ❤️ to all those special women.

Anna.

How about adding some self-care this weekend for all the moms and non-moms out there???

❤️,
Anna.
#womenshealth #menopause #perimenopause

You don’t have much time and you end up not exercising at all - or much less than you wanted.

My recommendation- just try to be consistent first. You can increase duration, intensity, etc later.

If 20 minutes is all you have - do it then!

Perfectionism is the enemy of balance.

And you can still get a good workout in terms of heart rate or muscle strength even if it’s a short duration.

The key is to do it and be consistent.

❤️,
Anna.

#menopause #perimenopause #womenshealth #lifestyle

New blog post!

Go to my bio and click the link to see this and more posts with information about the transition! 🙂

❤️,
Anna.

#perimenopause #menopause #womenshealth

We are perimenopausal women in the Age of Social Media.

The good thing: we are spreading the information. And we are finding out that we don’t need to suffer.

And how can we expect the fact that we are basically going through a “reverse puberty” without experiencing anything? Remember when we started puberty? If you have grown daughters: how did they handle puberty?

Now, imagine your body not producing those hormones that took you decades to get used to. Now they’re gone.

Of course we will feel the effect!

So, don’t be afraid to try to find some relief for your symptoms.
You may not find TOTAL relief. You may have to struggle, to persist, to find a good doctor might take time, to find your groove back might take time but don’t give up.

Take care of these main areas:

1. Find out if hormone therapy is for you. For some women menopause hormone therapy works great, for others not so much and for other it is not recommended. Find out.

2. Take care of the things you CAN control: nutrition and exercise. All the rest seem a little bit out of control, even our sleep and emotional health. But what you put in your body and what you do to your body are up to you. Try to get those as much as possible in a good, healthy consistency. Just by doing this, you will feel much better, I guarantee you.

3. Take care of your emotional health. Many women will be affected by this because estrogen plays a big role in mood regulation. Be attentive of the signs and there’s nothing wrong in seeking help, including professional help.

4. Sleep needs to be prioritized. Although you won’t be able to “switch a button” to go to sleep (I wish), you can try things to make it better. (details on previous posts)

5. Don’t isolate yourself! Talk to your friends – don’t think you’re too much of a burden – let’s change this idea that we need to stop “whining” and be tough. No, we can admit and talk about our struggles. Especially with other women. There’s nothing more rewarding than female bonding over their suffering. Because we understand each other, even if we’re not going through the exact same things.

❤️,
Anna.
#menopause #perimenopause #midlife

After an elbow injury, I saw my arms (here from 2023) just fade away…😢

Now, I’m good and ready to put on some arm muscles again - this is my objective for Summer.

It’s been years that I don’t try to be SKINNY as an aesthetic goal because I know that being skinny is not a great objective when considering longevity - it means frailty, less overall strength, higher risk of osteoporosis and nutrient deficiencies.

Shifting to trying to build muscle and strength is a much better goal for overall health.

If you’re still stuck on wanting to be thin, it’s time to start working on your mindset.

And you’re not alone. I was there too.

Let me know if you struggle with this idea that you need to be thin. I’ll send you some resources to start challenging this concept and changing your perspective.
You can DM me privately.

Much ❤️,

Anna.

#womenshealth #menopause #nutrition #healthyliving

There’s a very effective habit strategy that’s very easy to implement: set a goal for the week.

Some examples:

** I want to move more this week, at least 3 days.
** I want to drink more water, around 6 glasses a day
** I want to focus on sleep
** I will add some time for myself this week

Whatever it is, write it down and post it where you can see it. Or add to your planner.
This simple and practical tool works.

Try it!

💖,
Anna
#healthyliving #menopause #womenshealth

**Pre and post workout protein:

Research indicates that as long as you meet your daily protein needs, the specific timing of protein intake (whether before or after a workout) may not be as significant.
So consuming protein before and after and during the day may be more beneficial than just a post-workout high-protein meal.
PMID: 28070459

**Plant or Whey protein:

Whey protein supplements have a higher bioavailability than plant ones and tend to have more BCAA’s (branched-chain amino acids) which are important for muscle recovery.
This difference decreases if the plant protein supplement has added BCAA’s and digestible enzymes or probiotics - it can be just as good as a whey supplement.

**Low carb or intermittent fasting:

Neither diet trend is more efficient than a moderate caloric reduction - which is more sustainable and easier to maintain than restricting foods or time of eating.
There are also side effects associated with both diet trends such as nutrient deficiency, electrolyte imbalances, constipation, and others.

**Skim or 2% milk:

2% or higher fat milk is superior in terms of facilitating nutrient absorption of vitamin D and other liposoluble nutrients. It also increases satiety and slows down glucose spikes.

**Breakfast or just coffee in the morning:

There is evidence that including breakfast in our daily eating habits increases nutrient variety and quality, can help with weight management and regulation of blood sugar, and increases our overall energy and stamina.
Just coffee in the morning is not enough, but it’s ok if accompanied by a balanced meal.
PMID: 23842429

💖,
Anna
#midlifenutrition #menopause #lifestyle #womenshealth

I’ll be honest: Instagram is not where I spend most of my time ( that time is for my clients) but I do want to be able to provide some sensible content here in the middle of so much noise around menopause and women’s health.

So here: you can follow me and I promise I won’t DM you - this is like when we were young and we met a cute guy in the nightclub- he can give us HIS phone number and if WE wanted to call him, we would, not the other way around.

😜

And I’ll pop up at least weekly with some valid information for you.

❤️,
Anna.

#womenshealth #menopause #midlifehealth #nutrition

Then… and now…

Midlife has its silver lining.

We learn that if we can never be good enough and perfect for society, we might as well be good enough for ourselves.

So take this time to not care about other people’s expectations: do it for you.

❤️,
Anna.

#menopause #womenshealth #midlife #healthylifestyle

We all want a quick and easy lunch.

But that doesn’t mean it can’t be packed with protein and flavor! 😉

What’s the big deal about protein?

Most of us women over 40 need to make sure we’re getting enough protein - especially if we’re active. Also, as we grow older, our ability to absorb protein decreases, making it even more important to focus on this macronutrient.

It’s recommended that we eat between 1.6 - 2 grams of protein per kg if total body weight.

That’s equivalent to 90-100g+ for most of us.

That means that we need around 30g of protein in each of our 3 meals (breakfast, lunch and dinner).

So I want to help you visualize what that means (check out my posts about getting 30g of protein for breakfast and “cheat sheet” of protein foods).

And, because most of us are busy, having ideas for quick, put-together lunches are always helpful!

Some additional tips:

✔️Cook large batches so you can have leftovers for the week. For example, make enough brown rice for the week and cook meat for dinner so you can have enough for the next day for lunch when you can use it differently (like in a salad or bowl).

✔️ Always have canned tuna, beans, and protein pasta available in your pantry.

✔️Cook 6 eggs and keep them in the fridge. Use in salads or as snacks.

✔️ Don’t forget to add spices, dried and fresh herbs and seasonings, nuts and seeds to add flavor to your meals!

It doesn’t have to be boring or a mental struggle trying to figure out how to incorporate more protein in an easy way.

With a little planning and attention you can balance your nutrition and benefit from it by feeling more energized and nourishing your body adequately!

➡️ Don’t forget to eat your 3-5 servings of fruits and vegetables per day! 😂

Good Nutrition is about variety, balance and consistency.

And it’s about enjoying food as well!

Much ❤️,

Anna.

#menopause #womenshealth #nutrition #healthyliving

Here are 3 tips that will immediately improve the quality of your nutrition and make you feel more energetic throughout the day:

1. Start the day with a balanced breakfast that has at least 20g of protein, good source of carbs (with fiber) and good fats.

Try something like 2 Egg avocado toast + 1 glass of milk or an oatmeal w/ pp fruits and nuts

2.If your next meal is over 4 hours away from your last meal – try to add a snack that has some protein

Examples are fruit w/ PB or yogurt, a protein bar (sometimes), or a smoothie (w/ Greek yogurt or pp)

* This will prevent excessive hunger and will regulate your blood sugar

3.instead of drinking just water during the day, try drinking about 4 glasses of water and 4 glasses of an electrolyte drink (without sugar).

Hope this helps!

💖,

Anna

#nutrition #midlife #menopause #womenshealth #healthyliving

Menopause will test your resilience.

And if you didn’t know it already: women are tough.

Perimenopause and menopause and life after menopause all come with challenges.

We already get the short end of the stick just by being a woman in this world, where we are expected to be perfect mothers, perfect wives, have a career and take care of everyone and everything.

It’s tough. But we are tougher.

Here are some things to keep in mind though to avoid overwhelm or burn out or frankly just losing our minds:

** this is a time to take care of ourselves - our physical health, our mental health and our needs need to be supported. Have a talk with your partner to help you out have a talk with your older kids and your friends. With the help of other people you make space for you to take care of yourself.

** set boundaries - this is something that Gen. X women are not used to do but the younger generation are much better at it and it’s definitely something beneficial for us. You don’t have to say yes to everyone.

** Add time for you in your planner. Block your schedule for things that will be good for you. Exercise, a massage, lunch with a friend. By giving priority to yourself you will avoid getting too busy with other things that demand your time.

And although we are tough we are not unbreakable. So we need some self-compassion and understanding. Sometimes a an entire day off can reset and recharge your battery.

We can do this, let’s go.

💖,

Anna.

#womenshealth #menopause #perimenopause #midlife #healthyliving

In my 30 years as a nutritionist, I know how much of the emotional component is involved in nutritional counseling. Many times it has little to do with what foods to eat but more about how a client has a negative relationship with food or with their body.

I know this personally because I battled with low self-esteem, a distorted relationship with food and hyper-focusing on my body image. It wasn’t until I made a conscious decision to be healthy instead of chasing an ideal body that everything changed for me.

I think perimenopause and midlife can aggravate body dissatisfaction due to hormonal and age-related changes.

Here are some questions to ask yourself:

❔How do you talk to yourself regarding your body?

❔Do you hyperfocus on parts of your body?

❔Are you constantly thinking about food, diet and how you can lose weight?

❔Do you follow people on social media that offer diet solutions or protocols for weight loss?

❔Do you get excited about going on a new diet and the outcome you are expecting to get?

❔Do you have an “all or nothing” mentality?

❔Are your actions driven towards better health, well-being and caring for yourself or is it focused on aesthetics or a physical outcome?

So it’s time to get honest with yourself and ask yourself some hard questions.

During perimenopause there are many physical and psychological changes that emerge. If you find yourself hanging to old harmful patterns, you will also realize that they might come with more intensity at this time.

➡️My recommendation if you’re trying to lose weight: get help from a certified nutrition professional who understands your particular needs – not from a “Beach Body Camp” with a 20 yr-old fitness model or from following a book or protocol written by a doctor telling you to cut carbs and do intermittent fasting.

➡️If you experience a high level of emotional distress regarding food and body image, seek a mental health professional that specializes in this area and that can help you cope in more healthy ways.

Much ❤️,

Anna.
#midlife #menopause #womenshealth

🌸 Spring is here 🌺

Time to go outside more, the weather is warming up, and flowers are blooming…

So are you…

I truly believe that there is so much we can do when we get to a certain age…

It’s when all our potential can come to fruition.

And Spring is a great opportunity for renewal and moving forward on whatever path you want to take for yourself.

Yes ladies, we are caretakers of many, but we need to take care of ourselves.

Time for a new season within ourselves.

What would that mean for you?

❤️,

Anna.

#nourishedmidlife #womenshealth #menopause #midlife #nutrition #lifestyle #healthyliving

Why is it harder to lose weight now, compared to before?

That’s a common question I get asked.
There are a few factors that may contribute to this:

** Our NEAT (non-exercise activity thermogenesis) decreases as we get older. Think more time sitting than ever before.
NEAT can account for up to 50% of our total energy/calorie expenditure, so if we reduce that, it’s a big chunk of calories that we are not burning.

** SLEEP DISTURBANCES - associated with perimenopause and aging symptoms, our sleep quality is reduced. This will affect our energy levels and motivation to move during the day - potentially making us move less and spending less calories and crave more carb-rich foods, with a possible caloric surplus.

** PERIMENOPAUSAL SYMPTOMS - migraines, anxiety, overall fatigue, joint pain, headaches, breast tenderness, brain fog, inflammation, all can make us - again- feel lethargic or not able to move too much.

** LOW METABOLISM - In some cases, metabolism can be affected due to factors such as long-term caloric restriction, muscle mass or total mass reduction or thyroid dysfunction. Yes, this can have an impact on weight management, but can also be reversed.

** CORTISOL - how much cortisol can affect our body composition is still up for debate, but it can contribute to fat distribution in the mid section, which is also true from the lower levels of estrogen starting at perimenopause onward.

Yes, women over 40 face more challenges in terms of body composition status but it doesn’t mean you are doomed.

On the opposite: it just means that it may take more time and patience, but you can change your body composition and even get fitter than your 20’s - it takes tackling factors like sleep, nutrition, exercise and recovery and stress management - things that you didn’t have to do when you were younger.

And the bonus? You are preparing for better longevity and healthspan!

💖,
Anna.

#menopause #midlife #nutrition #weightloss #womenshealth

Sounds simple:

Do you eat when you’re hungry? 🤔

Or do you eat when you’re SUPPOSED to because you’re following some kind of meal plan?

Are you stuffing yourself with protein-rich foods beyond the point that it’s pleasurable because you need to hit your protein targets?

Then, my dear friend... You may be interfering with your hunger and satiety cues.

And why is this important?

Because you may lose your body’s natural ability to tell you when it needs energy.

One of the ways I know my clients (and myself) are in a good metabolic state - it’s when the body does its thing: send you messages that it needs fuel. It also lets you know that you had enough.

Ok, I know that it’s not that easy when it comes to nutrition, metabolism, genetics, environment, mental state, etc. and other factors might affect your hunger and satiety cues.

But if most things are normal and you’re a healthy individual... you should be attuned to it.

If you’re not, here’s a few things you can do:

✍️

Start a hunger journal.

Before you eat, ask yourself: Am I really hungry?

Identify the number on the H&S scale.

Pause in the middle of a meal : check-in with how you feel

Focus on the taste of the food, chew it slower than you normally do.

Identify patterns of behaviors (eat fast, w/ distractions, out of boredom)

Check your fullness level when you’re 3/4 of the way.

Identify the number of the H&S scale.

See how this makes you a more mindful eater! 😉

Hopes this helps,

💖,

Anna

#nutrition #midlife #menopause #womenshealth

It’s a real tragedy!

😬😆

❤️,

Anna.

#nutrition #nutritionscience #influencers #womenshealth #menopause

Is protein important as we age? Definitely!

Do we need to consume over 150g per day and stress about it because it’s so hard to do? Definitely not!

So here is what you need:

If you’re moderately active (moderate exercises at least 3x/week) - you should aim to eat about 1.5g of protein per kilogram of body weight.

For more active women - either intense endurance or weight lifting exercises - 2g per kg body weight is recommended.

The International Society of Sports Nutrition (ISSN) recommends that women consume 1.4 to 2.2 grams of protein per kg of body weight distributed throughout the day.

Now that you know how much protein you need, you can work on including a variety of other foods - so you have other important nutrients to nourish your body.

Don’t forget to include:
Fiber (at least 25g/day)
Fruits and vegetables (at least 5 servings/day)
Good carbs (about 2-3.5g/kg or min 150g/day)
Good fats (1-1.3g/kg or min 60g/day)

I hope this helps!
💖,
Anna

#menopause #midlifenutrition #womenshealth #activewomen

If you have to pick one area that you need to get it right during menopause, that’s your NUTRITION.

Why?

Because poor nutrition habits can make menopausal symptoms worse and can increase your risks for developing serious health conditions such as cancer, heart disease, diabetes, obesity, Alzheimer’s disease, high blood pressure, osteoporosis, arthritis, etc.

The good news is that if you pay attention to your nutrition now and add some important foods into your daily eating habits, chances are that you will overcome many of the symptoms and enhance your quality of life.

Here are my top 5 foods:

1. Yogurt

Rich in probiotics and calcium. Greek yogurt is high in protein and can be a great option for a snack or breakfast.

✔️calcium is important for bone health and to prevent osteoporosis

✔️ probiotics are beneficial to our gut microbiome

✔️ high protein foods that are nutritionally dense like yogurt can help with weight loss

2. Salmon (or other fatty fish)

Rich in protein and omega-3’s these types of fish are a real powerhouse in terms of nutrients and benefits to health.

Omega-3’s help with:

✔️Lowering inflammation

✔️Heart and brain health

✔️Can help with weight loss for being a high protein, nutritionally dense food

3. Legumes (beans, lentils, chickpeas, peas)

Source of fiber, prebiotics and minerals. Also an excellent plant-based protein source.

✔️Helps with digestion

✔️Blood sugar regulation

✔️Can be helpful as a nutritious choice of protein for weight loss

4. Berries

Rich in vitamins and minerals and have an antioxidant and anti-inflammatory effect, these are great options for fruits.

✔️Reduce inflammation

✔️They are considered “brain foods” for having antioxidant functions

✔️Can be a great low-calorie addition to a weight loss routine

5. Cruciferous vegetables

For perimenopausal women, cruciferous vegetables can

✔️Provide fiber and many nutrients

✔️Help with estrogen regulation by converting indole-3-carbinol into DIM – Diindolylmethane.

Hope this helps!

❤️
Anna.
#nutritiontips #womenshealth #perimenopause

One of the most common questions I get asked is, “Why is my body not responding to things as it did before?”

It can be really frustrating, especially when you’re are eating right and exercising and nothing happens.

To answer that question, I’ll list some possible factors - what applies depends (genetics, lifestyle habits, etc).

1. Hormonal changes

The decline of estrogen during perimenopause can affect our physical body in many ways. One way is to increase fat storage in the abdominal and upper trunk areas. It also can interfere with hunger/satiety hormones which can increase caloric intake and eventual weight gain.

2. Cortisol levels

Lower estrogen decreases stress tolerance - so we activate a stress response (releasing cortisol) more often or for longer periods than before. Cortisol induces abdominal fat storage and preservation of energy.

3. Changes in metabolism

Perimenopause itself does not change our metabolism, but lower muscle mass can.

4. Carbohydrate sensitivity

Not a proven fact, but some women seem to become more sensitive to eating carbs during perimenopause. What evidence has shown though is that we can become more resistant to insulin during perimenopause, so we should watch our carb intake.

5. Lower energy expenditure

With busy lives, joint pains, and more responsibilities, we might not be exercising as much. But that’s not always the case. I have many clients who say they are working harder than before and still not seeing results.Energy balance can vary drastically between individuals. So yeah, it could be that you’re not moving as much, or it could be something else.

The reality is that each woman might have different factors that contribute to their weight gain during perimenopause. It’s important to sort them out so you can apply the proper strategies that can help you achieve your goals.

❤️,
Anna.
#nourishedmidlife

Hey ladies!

I’m not crazy about supplements, but there are a FEW that I recommend - because they have been backed by data and success rates in my practice.

One of them is Creatine.

While it’s often associated with men and powerlifting, creatine is just as beneficial for women and can be a game-changer in your healthy lifestyle journey.

Here are some benefits for the use of creatine by women over 40:

1. **Boosts Strength & Performance**: Creatine helps increase strength, so you can lift heavier and push harder in your workouts.

2. **Enhances Muscle Growth**: It can support muscle growth, making it a great addition if you’re looking to tone up and build lean muscle mass.

3. **Improves Recovery**: Say goodbye to those long recovery times! Creatine helps reduce muscle soreness, allowing you to get back to your workouts faster.

4. **Increases Energy Levels**: Whether you’re hitting the gym or going for a run, creatine provides that extra energy boost to power through.

5. **Supports Brain Health**: It’s not just for your muscles! Creatine can also enhance cognitive function and support mental clarity.

6. **Safe & Research-Backed**: Tons of research shows it’s safe for women if taken as recommended. Just make sure to hydrate and stay nourished.

I hope this helps!

💖,
Anna.

#nourishedmidlife #womenshealth

Just a quick reminder: change doesn’t happen overnight.

So we’re at the end of February and you might be hitting a wall:
you are not seeing progress and it’s hard to feel motivated.

Or maybe things are not going as fast as you expected.

These are very common patterns.

So I’m here to remind you: KEEP GOING!

This is a journey that has no end date - if you expected certain results by a certain date, that was your mistake.
Sometimes setting goals are helpful, except when they are unrealistic goals or number-oriented.
Just use less specific goals such as improving energy, sleep, stress relief, quality of life, general wellbeing.

Remember this is a commitment you made to yourself.

Commit to it.

Don’t come up with excuses.

Don’t give up.

You can do this.

Keep moving!

💖,
Anna
#nourishedmidlife

I HATE the term “meno belly”.

Like we already don’t feel bad enough from all the physical changes that happen during perimenopause and can go beyond menopause.

This is a hard time when aging and hormonal changes collide, and we already feel confused and overwhelmed.

This distasteful term is used by people who want to sell a solution after making you feel guilty and miserable about your current situation.

Here… you look terrible with your “meno belly” , I have something to get you out of your misery.

And yet, if we feel bad about our abdominal fat, the “solution” has to do with committing to living a healthy lifestyle, consistently and sustainably. Decreasing body fat is a slow, progressive path resulting from a combination of physical activity and nutrition.

I’m not saying it’s easy, especially when you feel lost.

That’s why it’s important to do your research if you want support and stay away from anyone that’s trying to sell you “solutions”.

A true coach is one who will guide you through the challenges.

💖,

Anna

#rant #nourishedmidlife

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