Leslie Weidner Nutrition

Coffee is a lot of things, but it’s not a meal.

Coffee is high in antioxidants and can give you a quick energy boost. But if you drink it every morning before you eat, and you’re not very hungry in the mornings to begin with, listen up!

According to a recent study from the British Journal of Nutrition, drinking caffeine before you eat breakfast could negatively impact your blood sugar levels. They found that drinking strong black coffee before breakfast increased the blood sugar response to breakfast around 50%.

In other words, the study showed that blood sugar control may be impaired when we gra a cup of coffee first thing before eating, especially after a poor night’s sleep. The way to improve your blood sugar response is to eat breakfast WITH your coffee or after you’ve eaten breakfast.

One tip I use for myself is to drink a glass of water while I’m making breakfast and brewing my coffee. I’m always thirsty when I wake up and not that hungry, so this helps stop me from instantly grabbing coffee first thing.

Double tap if you appreciate this tip ❤️

Have you ever been told that grains are "bad" and you should avoid them during midlife? With so many "grain free" and "low carb" foods on the market, it can be easy to be tricked into thinking that you should avoid grains (or carbs) at all costs.

I'm here to tell you that's not the case. Sometimes going back to the basics before all of these alternative foods were created can be most supportive for your health, not to mention easier on your wallet!

Here’s 3
REASONS to include whole grains if you're in perimenopause or a woman > 40

1️⃣ They support gut health because they contain large amounts of FIBER. Refined grains like white breads, pastas and rice contain virtually no fiber because they don't contain the bran or germ. One serving of whole grain pasta can have up to 7g of fiber, which is about 25% of the recommended daily allowance.

Just because a grain isn't "whole" doesn't mean there's anything wrong with it. Brown rice has ~3 grams of fiber per 1 cup, compared to jasmine rice that has ~1 gram per cup. Not much of a difference. The point is...you can still eat white bread or white rice if you enjoy it! But incorporating whole grains in ADDITION to these can help you bump up your fiber intake.

2️⃣ They are a good source of PROTEIN. Quinoa, brown rice, oats and teff are all plant based protein sources. One slice of whole grain bread contains 4g of protein, so if you were to make a sandwich, that would be 8g of protein! As you probably know, eating adequate protein during perimenopause helps you maintain lean muscle as you age.

3️⃣ Whole grains have been linked to a REDUCED risk of disease. Most studies show a connection between whole grains and better health. A few specific diseases where the risk has been reduced with adequate whole grain consumption include heart disease, type 2 diabetes, certain cancers and digestive diseases.

What is your favorite way to incorporate whole grains in your diet? Let me know in the comments! 👇🏻

Yuck! 😜

Mashed cauliflower does not need a place at the Thanksgiving table.

If you truly do love the taste as much or more as mashed potatoes, then go for it! But don’t substitute cauliflower for potatoes to try to “save calories.”

Thanksgiving is once a year. One meal will not make a difference in the long run.

Go enjoy some turkey, mashed potatoes, stuffing or whatever else is your jam 😆

Need some inspiration for self-care? ✨

Here's 6 Things That My Most Successful Clients Swear By:

🧘🏼‍♀️ Meditation- even just a few minutes a day can improve anxiety and your reactivity to stressful situations. If it seems daunting at first, you can work up to it! I recommend starting with 1 or 2 minutes and working your way up to 20-30.

🏃🏾‍♀️ Movement- Movement aids in stress reduction, keeps our bones healthy, makes us stronger, improves our mental health and reduces our risk of disease, just to name a few benefits! Remember, all forms of movement "count" and something is always better than nothing!

😴 Sleep- Sleep allows our bodies to repair and restore, as well as improving mental functioning and concentration. 7-9 hours a night is what you should be aiming for.

📓 Journaling- Do you ever have so many stressors and anxieties in your life that you just need to get off your chest? Try journaling! One method I recommend is a "brain dump," which is writing down whatever is on your mind, no method or organization needed. You'll be surprised at how much lighter you feel after.

🍽 Eating regular, nutritious meals- In the midst of a stressful time period in our life (hello, perimenopause) it can be easy to not prioritize adequate nutrition. Or, you might find yourself not considering the nutrient density of the foods you are eating. Eating balanced meals and snacks every 3-4 hours helps stabilize our blood sugar and ensures we are getting proper nutrition.

🎶 Listening to music- Studies show that listening to music can improve both our physical and mental health. It is a great way to unwind after a stressful day, and throwing on a playlist requires almost no effort!

Tell me: What is your favorite self care method? 👇🏻

3 IMPORTANT NUTRIENTS DURING PERIMENOPAUSE 👇🏻

Are you eating these 3 things on a regular basis: fiber, protein and omega-3’s?

1️⃣ Fiber - found in many fruits, vegetables, whole grains, beans and other plant-based foods. There are 2 types, soluble, which retains water and turns food into gel, and insoluble, which speeds up the movement of food through the GI system. Fiber is important for digestion and heart health, as well as blood sugar and hunger regulation. 🥦🍠🍞

2️⃣ Protein - found in animal foods and plant-based foods, it helps keep us full, helps regulate blood sugar and is important to retaining muscle and bone strength as we age. 🍤🥩🍗

3️⃣ Omega-3 fatty acids - found in fatty fish such as salmon, mackerel, sardines as well as flaxseeds and chia seeds. These are important for for cognitive and memory functions. 🐟🧠

Proper nutrition is 🔑 when it comes to supporting your body during perimenopause.

SAVE this post to refer back to.

🙋🏻‍♀️ Raise your hand if you get frequent hot flashes?? 🔥

About 75-80% of women in perimenopause experience hot flashes or night sweats.

Here are 4 quick tips to help you reduce the intensity & shorten the duration:

👉Wear loose fitting and breathable clothing whenever possible. Dressing in layers also helps, especially if you're prone to alternate between feeling hot and cold.

👉Exercising regularly really helps! Even if this just means going outside for a quick stroll. Some women have reported going all day without a hot flash simply by moving their bodies.

👉Sleep with a fan nearby. For some women, lying down can trigger a hot flash so try to keep your room as cool as possible, even during the winter.

👉Practicing stress relief techniques that help calm the mind and relax your body can also reduce hot flashes and night sweats. This can be as simple as deep breathing exercises, gentle yoga before bedtime or following a religious or spiritual practice.

If you're the lucky 25% who doesn't get hot flashes but other symptoms are bothering you, like fatigue, brain fog, mood swings or sleep changes, I’ve got you!

I created a free guide with 8 common symptoms and simple solutions for each, so you can finally get some relief. Visit the link in my bio to download your copy 👆

Today is my bday!! 🎃

To celebrate my 46th trip around the sun, I thought I’d share 45 things I’ve learned over the past 45 years.

Some are silly and some are heartfelt, kind of like me!

Let me know in the comments👇which ones resonate with you.

Shout out to for this awesome idea! 🙏💕

Happy

Today is a day we celebrate women.

Today is a day we speak up and stop being silent.

Over 50% of the world's population will go through menopause.

By the year 2025, 1.1 billion women will be postmenopausal.

We ALL deserve to understand what is happening to our bodies, especially when the experience is vastly different woman to woman.

We ALL deserve to feel emotionally and mentally supported.
Our health and well-being MATTERS.

Let's support each other and spread awareness 💕

Double tap if your days often look like this.

When you wait until you’re starving to eat, you will likely reach for sweets and carbs and food otherwise referred to as “junk food.”

By making your meals more balanced, you’ll stay satisfied longer and won’t be hangry by the time dinner rolls around.

What questions do you have about this? Is it scary to eat what you’re craving rather than waiting until you’re starving?

Are you making these mistakes leaving you exhausted and burned out?⠀⠀⠀⠀⠀⠀⠀⠀⠀
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It’s not uncommon for women in perimenopause & post menopause to experience fluctuations in blood sugar. Due to hormonal changes, particularly in estrogen and progesterone, this can influence how your cells respond to insulin.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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What you do (or don't do) can make a big difference in how you feel. If you’re feeling especially tired or Irritable in the mid-afternoon, then grab another cup of coffee, you could actually be making things worse. Increased cravings later in the day can also be due to changes in blood sugar levels.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Here’s some common mistakes I see and tips for what to do instead: ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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✨Skipping meals, just coffee for breakfast or going too long between meals can cause major dips in blood sugar. Even if you’re not a big breakfast eater, it’s important to have something other than coffee with plenty of fiber and protein, & not to ignore your hunger. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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✨Eating meals devoid of protein or fat often leads to cravings for sugary foods or high fat “comfort” foods. Make sure to aim for at least 20g of protein with meals. This could be 1 cup of nonfat Greek yogurt with honey, fruit, and granola or a green salad with veggies. 2 hard boiled eggs, cheese & nuts. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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✨Exercising on an empty stomach hoping you will shave off a few extra pounds usually isn’t recommended. If you like to workout first thing in the morning, it’s better to have a small snack with carbs & protein to help fuel your workout and keep your blood sugar stable. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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✨Low calorie or low carb diets are not friends of hormonal imbalances. You need carbs for energy & enough calories to avoid crashing down later. Making sure you eat enough during the day without skipping meals & including plenty of carbs from whole grains, beans & legumes will give you sustained energy. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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✨SAVE✨ this post to avoid these mistakes!

Who’s hungry 😋 ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Here are 3 simple breakfasts to add to your rotation TODAY👇⠀⠀⠀⠀⠀⠀⠀⠀⠀
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1️⃣ Oatmeal topped with almond butter, bananas and chia seeds. 🌟Pro tip: you can add milk instead of water for extra protein. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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2️⃣ Avocado toast 😋. Just toast a piece of whole grain bread, add mashed avocado and greens of choice, then top with a fried egg. Delicious!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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3️⃣ Protein packed smoothie made with berries, yogurt, ground flaxseed and milk.✨Pro tip: for a non-dairy option, you can add 1-2 scoops of pea protein powder and plant-based milk of choice. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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All of these are super simple and take less than 10 minutes to throw together. Plus they’ll keep you full and energized until lunch time!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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💾 Save this post to come back to the next time you’re not sure what to eat for breakfast.

*Share with a friend who needs to hear this today.

If you’re having a crappy day, there’s always tomorrow.

Perimenopause can make every day seem impossible to get through between the mood swings, hot flashes, brain fog and fatigue.

But your days don’t have to be like this. You don’t have to suffer through it!

You can feel like yourself again. You can thrive instead of just surviving 💕

Meet your new midlife bff - plant based proteins! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Why are these so important? First they contain protein which is important for maintaining lean muscle, strong bones and balancing blood sugar. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Second, they contain fiber which is also important for blood sugar balance, heart health and can help prevent constipation (hello peri bloat).⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Third. soy foods like edamame contain isoflavones, a type of phytoestrogen. When consumed they are said to "mimic" the natural estrogen your body makes. Some studies have shown a moderate reduction in estrogen levels which can help with symptoms like hot flashes and night sweats.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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All 3 of these are super versatile and convenient! You can find lentils at practically any grocery store either dried, quick cooking or canned. You can even find steamed lentils ready-to-eat in the refrigerator section at TJ's (my go-to protein for salads when in a hurry).⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Chickpeas (aka garbanzo beans) are found in the canned bean aisle or ground to make other foods like hummus or falafel. Edamame can be found in most freezer sections and occasionally ready-to-eat in the refrigerator section. Soy comes in many forms like tofu, tempeh, miso and soy milk.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Lentils and chickpeas make a great addition to soups, chilis, salads or grain bowls. Roasted chickpeas or steamed edamame make for a filling snack.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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What's your favorite way to eat these foods?

3 ways to build a balanced plate during perimenopause👇⠀⠀⠀⠀⠀⠀⠀⠀⠀
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1️⃣Fruits & veggies - Make half your plate fruits and/or veggies. Aim for a variety of colors for added vitamins, minerals fiber and antioxidants.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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2️⃣Protein - Include at least 20 up to 30 grams with meals and 10-20g with snacks to help balance blood sugar, to help stay full (not hangry 😡) after meals, and to maintain bone and muscle strength. Protein from fish, lean meats, eggs, dairy and plant-based foods like soy, beans and legumes are all good options.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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3️⃣Whole grains - Eat your carbs for increased energy and fuel for your brain! Experiment with a variety of whole grain foods for added benefits of fiber, B-vitamins, magnesium and other vital nutrients. If you're new to eating these, start with whole grain breads, crackers, pastas, oatmeal or popcorn. Then try adding things like quinoa, barley, bulgur, whole grain farro or brown rice to salads, soups or as a side dish.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Be sure to save this post for future reference 🔖

You might be in perimenopause if you ever experience the following:

1️⃣You're so freaking tired! I'm not talking just a little tired, but constantly feeling run down and depleted, relentless fatigue. A constant shift in hormones can disrupt your sleep. Night sweats can also cause you to wake often, making you feel even more exhausted during the day.

2️⃣You wake up drenched in sweat. Night sweats are hot flashes that occur while you're sleeping. You wake up drenched in sweat and your sheets may be soaked. You may also feel chilled due to your body trying to cool itself down. headaches, nausea and heart palpitations are also common.

3️⃣Your fat has seemed to find a new home in your midsection. This is definitely one of those symptoms that is hard to come to terms with. However it's also something that you shouldn't fret about too much. Hormones and genetics tend to dictate where the fat gets redistributed. Plus most of us probably didn't have a six pack to begin with. While external abdominal fat may not be aesthetically pleasing, it's not something that is considered unusual or unhealthy (unlike visceral abdominal fat).

4️⃣Losing your thought mid-sentence is sadly commonplace. Forgetting names, simple tasks or your own thoughts can definitely feel discouraging. Estrogen is often referred to as the "master regulator" of your brain, so when levels start to decline and/or fluctuate constantly, it can become tougher for our bodies and brains to adapt.⠀⠀⠀

Which of these symptoms have you experienced? Share yours below 👇

A question I love to ask women in perimenopause that are struggling with weight gain is this: "If you could come up with at least one goal that wasn't directly related to weight loss, what would that be?"⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Here are a few examples of what I mean:⠀⠀⠀⠀⠀⠀⠀⠀⠀
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1. Increase daily fiber intake to help balance blood sugar. Even if you don't have diabetes or pre-diabetes, during perimenopause your blood sugar can become a little unsteady. Imbalances in blood sugar may increase your cravings for sweet or fatty foods. Eating more fiber can help with these types of fluctuations in blood sugar.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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2. Practice going to sleep and waking at the same time each day to reset your natural circadian rhythms. Lack of sleep can lead to more stress which can in turn lead to increased cravings for "comfort foods". Getting adequate sleep and reducing your stress is also a game changer for feeling your best during perimenopause and beyond.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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3. Add color to your plate to help add more of a variety of fruits and veggies. Adding more variety to meals and snacks helps reduce boredom of eating the same "healthy" foods all the time. Plus fruits and veggies contain plenty of fiber, vitamins, minerals and antioxidants which can help with symptoms like weight gain and hot flashes. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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4. Add strength training to your exercise routine to help maintain muscle and bone strength. Lean muscle mass decreases as you age and it becomes harder to maintain. This means you burn less calories leading to weight gain and a redistribution of fat to your midsection. Adding strength training along with cardio can help you maintain lean muscle and increase your metabolism.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Now it's your turn. What is one goal you have that is indirectly related to weight loss? 👇

No offense Google.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Google doesn’t know or care about you. Google doesn’t know anything about your body.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Don’t go down the rabbit hole. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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If you want to improve your sleep, increase your energy, figure out what to eat and what supplements are best during perimenopause, I've got you 😍⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Grab your free Perimenopause Survival Guide. Link in bio 👆

Leslie Weidner Nutrition updated their website address.

Have you heard of these common myths??

1. I’m in my early 40’s so I shouldn’t have to worry until my 50’s.

2. It’s just irregular periods and hot flashes. What’s the big deal?

3. I just need to eat less and move more.

4. I just have to suffer through it.

See post for details 👆

If I had a nickel for every time I heard someone say "I just need to cut out all sugar," I'd have A LOT of nickels....

First, cutting out all sugar is not realistic. I won't bore you with details as to which foods contain natural sugars and/or carbohydrates but still provide plenty of benefits. That's for another post.

Instead of trying to do something that's not feasible, why not try doing something that is a little more realistic in the long-term?

1️⃣Like adding in more fruits and veggies. They're rich in vitamins, minerals, antioxidants and contain other things like water, natural sugars and fiber, all things which your body needs. When you eat more of these, you may find that your sugar cravings actually decrease.

2️⃣Whole grains often get a bad wrap because they contain natural sugar and/or added sugars like certain breads for instance. However, they also contain fiber, protein and complex carbohydrates which take longer for your body to break down. They also contain lots of B vitamins and minerals like magnesium which are important nutrients for energy, brain function and sleep.

3️⃣Sometimes when we crave sugary foods it's because we need quick energy or are simply hungry from not eating the right balance of protein and fat. These two macronutrients are very satiating and important for a lot of functions as we age.

So the next time you hear yourself say that you're giving up all sugar, maybe take a quick peak at what you can add into your diet instead?

Leslie Weidner Nutrition updated their information in their About section.

Have you ever said the following or heard a friend say "I cut all sugar from my diet and I swear my skin glowed, I felt so much better, the weight just fell off" (fill in the blank).
Sugar gets vilified in the health community but I'm here to tell you that nutrition is NOT ALL or NOTHING. Usually when someone says they've "cut all sugar from their diet", they mean mainly sweets and highly processed foods. Their skin glows or they lose weight quickly because they've made major improvements, not because they've eliminated all sugar. If someone truly did that, they'd be mainly eating bacon and butter 😛 .

All foods containing carbohydrates eventually get broken down into a simple sugar called glucose which is your body's main energy source. If you're suffering from brain fog (a common symptom of perimenopause), you may want to check your carb and overall energy intake.

Obviously not all carbs are created equal. Fruit and grains especially seem to get a bad wrap because they're higher in some sugars compared to other carbs. But these sugars like fructose for example, are not processed in the body in the same way as sucrose or table sugar. Fruit and grains contain fiber, B vitamins and many other vitamins and minerals that are important when balancing blood sugar and your hormones.

There's no need to worry or obsess over sugar and carbs, especially if you're struggling with brain fog or feeling extremely fatigued. Instead focus on eating less candy, sweets and processed foods and include more "whole food" carbs like fruit, root veggies, peas, beans, rice, whole wheat breads and pastas, and quinoa. I promise that your brain and hormones will thank you for it!! 😄

If you're ever tried going on a "sugar cleanse" before, how did it go? How did you feel afterwards?

3 Things You Can Do TODAY to Manage Stress & Anxiety:

〽️Prioritize Sleep - rest when you need it

〽️Talk - with a spouse, a friend or therapist

〽️Reduce caffeine & alcohol - by far this is the most difficult but too much can raise anxiety levels

Myth or Fact? Carbs should be avoided at all costs, especially during midlife.

"Not to discourage you, but the test results will probably come back normal. We often don’t figure out what’s wrong but just how to deal with the symptoms." 🤷🏻‍♀️
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That's what my doc said when I thought I was losing my mind and my body was betraying me. Luckily I did test negative for Celiac and Hashimoto’s, but hearing that everything is “normal” and feeling everything but normal, made me feel frustrated and helpless.
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When you reach a "certain age," your hormones start shifting and all kinds of weird symptoms start popping up. For the lucky few, they'll hardly notice. For the rest of us, we'll spend our nights laying awake, sleepless and restless, searching for answers from Dr. Google.
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Weight gain especially around the middle, extreme fatigue, brain fog, anxiety, mood swings, insomnia, horrid periods, migraines, hot flashes, night sweats, achy joints, bloating, constipation....the list literally goes on and on. And the experience is vastly different for each of us. Instead of finding out the root cause, we wind up consulting many different doctor's trying to pin-point what's causing each symptom being left with nothing but the word "normal."
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None of this is "normal" and it's not all in your head!!! 🤯
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Perimenopause is the time of hormonal shifts leading up to the end of menstruation which can last a few years to 10+ years. It's rarely talked about and rarely studied in women's health.
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But not all hope is lost. There are some things you can do and you are definitely NOT ALONE. What you can do now is find support from women experiencing similar things. And self-care is 💯 non-negotiable. Whether it's reading a book, doing yoga or making time solely FOR YOU, it will make this experience much less painful.
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If you're looking for your own tribe of women, I created a free FB support group. Link in bio to join 🖕 @ Seattle, Washington

When I’m asked “what should I eat?” I usually recommend focusing on 3 key things: 1) fiber 2) protein 3) “healthy fats” (omega-3s). While nutrition is individualized, most women in midlife can benefit from adding these into their diet.

https://www.healthline.com/health/perimenopause-diet -to-eat

The Perimenopause Diet: Know the Facts You can’t prevent menopause from happening, but you can decide how you take care of your body during this time. Learn about mindful living during menopause.

Leslie Weidner Nutrition updated their business hours.

Welcome to my new page! I recently decided to switch niches from family nutrition to helping women 40+ adapt to the many changes we go through, both physically and mentally during peri-menopause and beyond. If you’re a women 40 or older, please feel free to share your experiences and/or what nutrition and health-related content you’d like to see.