Calorie Awareness & Hormone Balancing Foods

Yes, calorie intake plays a huge role for women, especially during perimenopause. As estrogen levels decrease, metabolism slows, leading to body composition changes and weight gain, even with unchanged calorie intake.

TIP 1 : TRACK : I tell my clients : AWARENESS is 🔑. Tracking your intake with an app like My Fitness Pal lets us learn our numbers, which is helpful information. If WEIGHT LOSS is your goal, use caution and don’t restrict too many CALORIES, which can lead to muscle loss*. Start SMALL with 200 calories less intake daily, for at least 2 weeks, assess your results, repeat if necessary.

TIP 2 ; FOCUS : Get hormone-balancing foods into your diet, like flaxseeds which help balance estrogen levels, salmon and mackerel which provide omega-3 fatty acids that reduce inflammation, nuts and seeds that offer essential fats and fiber, and whole grains like brown rice and quinoa which stabilize blood sugar levels … all super nutrient dense AND can help ease perimenopause symptoms … a WIN - WIN!

Not sure how to make it all happen on the daily? Here’s some inspiration to get you started.

Plan : I log my calories that I’m planning for the day in the morning, with a margin for the unknowns. The habit of starting the day aware of my nutrition helps me know my numbers and understand how to make the healthiest choices in the day ahead.

Recipe Ideas :

Breakfast : Smoothie or oatmeal topped with flax seeds and fresh fruit.

Lunch: Hearty salad with leafy greens, nuts, seeds, and a protein like grilled salmon.

Dinner : Whole grains like quinoa with steamed vegetables and a portion of chicken or tofu.

Snacks : Grab and go fruits or a handful of almonds. I love GoMacro, Bulletproof, and RX bars when I need a little extra.

✨STAY TUNED! NEW online PROGRAM to help you focus on EXERCISE & NUTRITION designed for busy moms & 40+ ladies drops before this Holiday Season! You will have 10 - 40 min Pilates based workout options, all inclusive nutrition guidance, and special BONUS package featuring weekly zoom connections with likeminded women, our expert Trainer @smith_breanna, and our expert Nutritionist @organic.andria ! It’s the total body wellness you’ve been hoping for, and we’re excited to help you take care of you!

Let’s make this your best fitness era yet.

♡, Breanna

*pubmedcentral