The current menopause movement is not enough to bolster the health of midlife women. But a broader “midlife movement” just might.   October is Menopause Awareness Month. But there is already a menopause movement gaining momentum. Whether it’s the explosion of menopause awareness in the UK, online menopause clinics like Midi Health popping up, or the expected rise in the global menopause market to a whopping 24.4 billion by 2030, the evidence is undeniable. As a registered dietitian who specializes in developmental stages, I believe the menopause movement is missing the mark. And it has to ..read more

Midlife women get confusing messages about alcohol. They hear drinking makes hot flashes worse and raises the risk of breast cancer. But didn’t moderate alcohol used to be heart healthy? This deep dive into alcohol and health reviews the latest research, to help you decide what’s best for you.  This year I joined my husband in a dry January. Only thing was, after a week, I didn’t feel any better. I mean, I didn’t have sleep issues before or anything, but I guess I expected a boost. After all, I kept hearing about how alcohol disrupts sleep and makes perimenopause and menopause symptoms wo ..read more

We hear so much about macronutrients like protein, carbs, and fat when it comes to midlife health. Yet micronutrients play perhaps an even greater role as we age. In another post, I detail foods that help us meet needs for certain vitamins and minerals. But supplementation is important too, but there’s so much confusion out there. Multivitamins have been around for a long time. And I used to be unsure whether taking them was right for me. But in midlife, I no longer feel that way and I’m going to explain why. But first, it’s important to understand what the multivitamins provide and don’t prov ..read more

We’ve all seen the article or social media post declaring the “proven” benefits of intermittent fasting. Cellular repair. Improved insulin sensitivity. A longer life with reduced risk of chronic disease. Increased metabolism and fat burning.  Because of these strong claims, I’ve been wanting to do a deep dive on intermittent fasting for years now. So, in preparation for my latest book for midlife women, I finally did it. And it revealed that the benefits of intermittent fasting are anything but a slam dunk. But before we get into all the details, let’s do a quick review of the ins and out ..read more

Eat well, exercise, and sleep is all we seem to hear about. But there is another important yet underrated factor for health: breathing exercises. Yep, the way we breathe can have a tremendous impact on our health in either direction–especially the duration and quality of sleep. This is vital as we age, making midlife the perfect time to invest in your breathing. My latest podcast guest is sharing his experience and all that he has learned about the benefits of breathing. Nick Heath is a PhD, type 1 diabetic, and certified instructor of the Oxygen Advantage. He was astounded to discover how tar ..read more

You have a teenager and half the time you don’t know what they’re eating. That’s because they are either eating out or at a friend’s house. It’s a tricky time. But the truth is it’s an important time for them to get key nutrients they need. Teenagers brains are still developing until 25 and bones grow until 30. Boys are still growing until 18 or 19, while girls tend to stop growing around 16. Plenty of evidence points to teenagers needing to supplement their diet with one if not all of the following 6 supplements. Let’s take a look to sort it all out. 1. Multivitamin with minerals When kids ar ..read more

I went through many versions of pollo asado bowl before sticking with this recipe. I used to make it in the slow cooker but we burned out on that pretty quick. This pollo asado bowl recipe started out as something for grill night, which works great. But soon I discovered I can cook it in the oven and it turns out nice and juicy. I often double the recipe to have chicken bowls all week. In my meal plan I call them chicken fiesta bowls with beans and my no-fail Spanish rice. But you can also do tacos or burritos. The sky’s the limit. Anyone else making something like this? Pollo Asado Bowl [Re ..read more

Pasta Primavera is one of my favorite recipes when spring rolls around. It’s light, tasty, and easy to add a protein if you want. It also makes a nice side dish. And is perfect when you want to use up vegetables that are on their way out. It’s also great leftover! For kids who don’t want the veggies or prefer them on the side, you can serve it like it is here. My kids like to add their own veggies. But I only do this if I have time. I’ve been making this for years and thought it was finally time to share it. Actually, this is replacing an old recipe I no longer make. Enjoy! Pasta Primavera ..read more

Does it really take 66 days to build a healthy habit? Will there be a time we gain enough self-control or willpower to always eat nutritiously and exercise? My podcast guest turns everything we thought we know about healthy behavior change on its head. Not only that, but she also has the research to support it. And a new book. Michelle Segar, PhD, is an award-winning, NIH-funded researcher at the University of Michigan with almost thirty years studying how to help people adopt healthy behaviors in ways that can survive the complexity and unpredictability of the real world. Her new book, The Jo ..read more

Does it really take 66 days to build a healthy habit? Will there be a time we gain enough self-control or willpower to always eat nutritiously and exercise? My podcast guest turns everything we thought we know about healthy behavior change on its head. Not only that, but she also has the research to support it. And a new book. Michelle Segar, PhD, is an award-winning, NIH-funded researcher at the University of Michigan with almost thirty years studying how to help people adopt healthy behaviors in ways that can survive the complexity and unpredictability of the real world. Her new book, The Jo ..read more