How I'm Navigating My Perimenopause Journey as Functional Health Dietitian
Last week I celebrated World Menopause Day. I felt this was a perfect time to share my journey with navigating perimenopause with you all. This is something that was not easy for me to do, as it was a tough thing for me to accept that I would already being going through this transitional period at age 43. Now knowing that the average age of menopause is 51, with normal being 45-55, allowed me to not feel so ashamed of what I was experiencing. Especially knowing the fact that perimenopause 7-10 years before this normal age. it is completely reasonable for a woman to start having menopausal symptoms as early as 35 years old.
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My Top Nutrition & Hydration Tips for Managing the Summer Heat
I absolutely love summer. It’s one of my favorite seasons. I Iove spending more time outdoors, eating all the fresh fruit, nighttime bike rides with my kiddos, and traveling with my family and friends. And I do love the hot temps. However, there are quite a few people who dread the summer months due to not feeling good in the heat. Those who are intolerant to the heat need to take extra precaution with their nutrition and hydration. If you train or exercise outdoors, work outdoors, are naturally heavy sweaters, or have kids who play outdoors, you also need to take extra precaution!
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My Nutrition & Fueling Strategies for Trail Running
I felt so grateful as I was running through one of my most favorite trail systems in all of Western, NY located in Mendon Ponds Park. It contains 2,500 acres of woodlands, ponds, wetlands and glacially created landforms. It literally brought tears to my eyes with each start of all three races I competed in this past weekend. I kept thinking to myself, I am one lucky girl. I’m sure you’re wondering: How did I fuel for all three races that were lined up back-to-back? I’m going to share with you the breakdown by each day of what I did for my race day fueling.
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Weight Loss Resistance - The 3 Main Culprits
Weight loss resistance could mean doing all the things— counting calories, cutting out sugar and processed foods, exercising regularly— yet the scale is not budging. And this isn’t a week or two of the scale not budging (which would most likely indicate a plateau), this is months of no body composition change. Not to mention, trying to read and listen and follow everything weight loss, ultimately leaves one frozen, overwhelmed, unable to trust and downright frustrated.
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My Favorite Nutrition Strategies to Avoid Holiday Weight Gain
Every holiday season, my clients ask me to share my favorite strategies for navigating the holiday season. I decided to write this to share my tips for maintaining a healthy weight during the holidays, since it can be an easy time to overindulge. Not to mention, once we start to enter the holiday season, healthy habits like eating well and exercising, begin to plummet to it’s lowest levels. With holiday work parties, family events, gift shopping (not to mention, all the wrapping), the constant planning and commitments…
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The Top 5 Things I Tell My Athlete Clients to Enhance Performance
The new year is right around the corner and I have many athlete clients gearing up for training for the upcoming season. Whether it be a race, triathlon, a specific sport or just wanting to make 2023 the year to work on their fitness, the right tips and tricks can be very helpful when training to enhance overall performance. I know one of my goals is to mainly focus on strength training by building off of the solid base that I created this year.
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Six Tips to Improve Digestion By Removing Stress From Your Plate
Do you ever feel like every time you sit to eat you feel rushed or stressed? Maybe it’s when you’re at work sitting at your desk, in meetings or running from patient to patient. It could be trying to get dinner on the table for your family and the kids are running wild. Or maybe you have very little time to eat and you’re only option is to shove something in your mouth when you’re hidden from plain sight. These are all things that I’ve heard from clients (and many more).
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Five Ways to Manage Perimenopause Before It Even Starts
Perimenopause is the transitional period before menopause. During perimenopause, levels of estrogen, a key female hormone, start to decrease. You may begin having menopause-like symptoms, such as hot flashes, irregular periods or weight gain. Perimenopause can last for years. The symptoms associated with the hormonal changes that take place during this time can be uncomfortable and unpleasant.
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How To Handle Stress Overload
Most people are feeling stressed. When I meet with clients, every single one is enduring their own form of stress. You may be thinking, “Well yea Katie, it’s pretty normal to have some stress.” True. But how well do you manage your stress? Whether it’s stress from work, home, COVID, politics, exercising, eating…there’s stress coming in all different directions. And most clients are not managing it well. They are powering through each day living in the sympathetic, flight or fight state.
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How Metabolic Efficiency Training™ Changed My Life
As an athlete and a Registered Dietitian, I thought I had a pretty good grasp on optimal nutrition for performance. I competed in many triathlon and running races, long and short distance, following the general sports nutrition recommendations: high carbohydrates, moderate protein and lower fat. I was always about ten pounds overweight, bloated during training sessions, GI issues before, during and after race day…
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What is Metabolic Efficiency Training?
Metabolic Efficiency Training is the ability to optimize and stabilize blood sugar levels has profound positive impacts on health and well-being, fitness, and athletic performance. This lifestyle approach can bring about other benefits such as decreasing the risk of gastrointestinal (GI) distress during exercise, improved energy levels, weight loss, improving health markers and hormone balance.
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