Real Food Stories
The question of "what to eat" can feel endlessly confusing, especially when we contend with our own deeply ingrained beliefs and stories around food. Blame social media, the headline news, and let's not get started on family influences. Passed down from generations of women and men to their daughters, it's no wonder women are so baffled about how to stay healthy the older we get.
As a nutritionist and healthy eating chef, combined with her own personal and professional experience, Heather Carey has been connected to years of stories related to diets, weight loss, food fads, staying healthy, cooking well, and eating well. Beliefs around food start the day we try our first vegetables as babies and get solidified through our families, cultures, and messages we receive throughout our lifetime.
We have the power to call out our food beliefs so we can finally make peace with what we eat and get on with enjoying the real food and lives we deserve. Listen in to find out how to have your own happy ending to your real food story. Connect with Heather at heather@heathercarey.com or visit her website at www.heathercarey.com or www.greenpalettekitchen.com
Real Food Stories
95. Ready to Nourish Your Menopause Experience? Nutrition, Community, and My New Course!
Ready to revamp your menopause journey? Join me as I share my personal struggles and triumphs in navigating menopause, and announce my transformative new course, Nourish: Empower Your Menopause Journey. This episode of Real Food Stories dives deep into the unique challenges of menopause, highlighting the importance of reliable information, balanced nutrition, and supportive community. You'll learn how to make evidence-based decisions for your health, feel more in control, and find peace with your body during this significant life stage.
We’ll explore how nutrition can be a game-changer in managing menopause-related health issues, from heart disease to hormonal imbalances. Discover the benefits of intuitive eating, the critical role of high-quality protein, and how to set up your kitchen for success. Get a sneak peek into the Nourish course, featuring hormone-supportive recipes and practical strategies for building sustainable habits, managing stress, improving sleep, and incorporating self-care. Plus, understand the immense value of community in maintaining these healthy changes.
Don't miss out on this empowering and informative episode!
For more information about Nourish: Empower Your Menopause Journey you can click HERE.
Plus! Next week I am teaching a FREE webinar called Master Your Menopause: 3 Key Steps to Thrive in Midlife. Sign up for one of the three times that works for you! Click HERE to sign up.
I would love to hear from you! What did you think of the episode? Share it with me :)
Let's Be Friends
Hang out with Heather on IG @greenpalettekitchen or on FB HERE.
Let's Talk!
Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.
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Hello everybody and welcome back to the Real Food Stories podcast, where we explore the intersection of nutrition, wellness and thriving in midlife. I am your host, heather Carey, and today I am thrilled to share something that's been a labor of love for me my upcoming course called Nourish Empower your Menopause Journey. Called Nourish Empower your Menopause Journey, now, I know menopause can be a challenging phase of life, but it can also be an opportunity for renewal and growth. If you've been feeling overwhelmed by symptoms or unsure how to adapt your nutrition and lifestyle, this course is absolutely designed just for you. Nourish Empower your Menopause Journey isn't just another diet plan. It's a comprehensive program that provides the tools, knowledge and support you need to thrive during menopause.
Speaker 1:Now, if you've been listening to me for a while and I hope you have or if you want to go back into past episodes, you know that I am no stranger to talking about my own personal stories around health diets and my own menopause experience. As a culinary nutritionist and health supportive food chef, I not only understand the science of food, but also the art of making healthy eating taste delicious. I know what to eat for my best health, and cooking certainly does not intimidate me. In fact, it's something I love to do on a daily basis, but when I began my own peri and menopause journey, I quickly realized how much solid, practical information was missing, especially around food, diets, hormones and what the next steps should be during this time of my life. Midlife and I am speaking only about women here right now, but midlife can be so confusing. There is so much change happening in our bodies and in our brains that it can feel overwhelming, especially if you're trying to find out information on the internet or social media, which can just put you in a rabbit hole of confusion. And when I started asking around to gynecologists, my primary care doctor and others, I found that there was so little credible guidance on managing menopause and understanding what happens during this time and, most importantly, how to nourish myself properly and stay well, that it was incredibly frustrating for me.
Speaker 1:Now look, menopause doesn't come with a user manual, right? No one prepares you for menopause. We don't get this in health class when we are in high school. No one prepares you. I didn't get prepared from my mother. Friends weren't really talking about it, so I was very confused and I was determined to fill in that gap. So I dove deep into learning everything I could about this critical phase of a woman's life, and with that knowledge, I felt called to create a course that covers everything you need to know as well.
Speaker 1:My mission has been to guide women, just like you, from feeling overwhelmed to feeling empowered and in control of their wellness and health, so they can feel truly at peace with their bodies and their health. I do this with my weekly podcast and my blog, and I wanted to dive deeper so women could get out of confusion and feel in control during this very perplexing time of our lives. And I have said this before and this is a fact every single woman on this planet will go through menopause, but I know that not every woman goes through the same experience. Menopause is an extremely personal journey for each of us. My symptoms might not be your symptoms. Deciding to take hormones might not resonate with you, or you're just not a candidate, and that is the beauty of my new course, nourish. I am here not to teach you cookie cutter information, but to remind you that this is your journey through menopause, and yours alone, but with the benefit of community. So I want to emphasize who would be a really good person for this program If you are a woman in the middle of perimenopause, menopause or postmenopause and, more importantly, if you don't even know what perimenopause, menopause or postmenopause and, more importantly, if you don't even know what perimenopause, menopause or postmenopause means exactly and you are grappling with crazy symptoms like hot flashes, waking up in the middle of the night with night sweats, mystery weight gain the list goes on right of all the symptoms that we can have, since there is about 100 documented symptoms of menopause.
Speaker 1:And, most importantly, you were told that you just need to write it out or there was just not much to do about it. You just have to sort of sweat it out and wait for it to go away. Or maybe you're a woman who just feels endlessly confused by all the information out on the internet and there is so much confusing information. Maybe you're a woman who just feels endlessly confused by all the information out on the internet and there is so much confusing information Pills, powder, supplements, diets, food just the beginning. You have no idea where to start. Or maybe you just have a desire to feel back in control, at peace with your body and in charge of your food and your eating, knowing that you are doing the right things for yourself because you have the right tools in your toolkit. If you feel any of these things, you definitely qualify for this course.
Speaker 1:I am so excited to start Nourish Empower your Menopause Journey and we start on September 23rd, by the way, that's coming up really quickly. Nourish will give you the skills, the support, the wisdom and knowledge to make the best evidence-based decisions, with the most up-to-date information for your menopause journey. I promise you that you will feel in charge and totally in control. I want to talk about some highlights of the Nourish program and, by the way, I go into great detail about the course on my website and I will leave a link in the show notes for you to click on that and read more, so you can really uncover a lot if you like to read rather than listen to me. One of the highlights that is the theme throughout the Nourish course is making sure you understand your changing nutritional needs.
Speaker 1:Menopause brings significant changes in our bodies, from fluctuating hormones to slower metabolism and on and on and on and on. This topic will encompass a big part of the Nourish program and will help you to understand these changes and how they impact your nutritional needs, and we will cover the science behind menopause and how it affects your body's nutrient requirements. Those common symptoms that I mentioned before, such as weight gain why do we gain weight in menopause? Should we be gaining weight? How do we lose weight? Hot flashes, fatigue, our mood swings, and even those more uncommon symptoms that you might not even equate with menopause, like joint pain, and how nutrition can help manage them. We will cover key nutrients that become even more important during menopause, including protein, calcium, magnesium, vitamin D, omega-3 fatty acids. How much do we need of these? Should we get them from food or should we take supplements? And, speaking of supplements, which supplements should we be taking and which ones waste our time and our money, because there's plenty of those out there, and you'll gain insights into why certain foods can make a difference and how to tailor your diet to support your unique needs during this time.
Speaker 1:Now, you all know by now that I am a culinary nutritionist, which means that food is a big part of what I teach, and rightly so. Food is something we all do every single day. We all have to eat. Food is healing, and what we eat can affect the majority of our health issues, those lifestyle diseases. I'm talking about not everything, but the lifestyle diseases heart issues, bone health, diabetes, some cancers, just to name a few. But what foods exactly? And can our diets as you might see on social media have an influence on how we feel during menopause? Do we need to be on a special diet? Is there a menopause diet that is specialized just for this time of our lives? I'm not going to give away the ending here, but I will say that by the end of the Nourish course, you will know intuitively how to eat for you. No punishing diets required. And, speaking of how to eat, we get into the virtual kitchen in this course during Nourish and focus on how to get our kitchen set up for success.
Speaker 1:Midlife is such a funny time. Most of us have kids who are grown and flown, like me, so concentrating on how to cook for a whole family is not really an issue anymore, not for the most part. My kids come home a lot on weekends and everything, and that's different. But for during the week it's just my husband and myself. That's a whole different way of eating. This is now about you. Midlife is about you and, like me, you are probably very busy or you're burnt out on cooking and eating, and it has to be simple and straightforward. We don't have time to sit in the kitchen and make crowd favorites anymore. We want it simple and, most importantly, it has to taste good. I get you. I'm at that point in my life too.
Speaker 1:Food and eating count more than ever. Right now, though, nutritional needs change, needs change, and for the most part, we really need to focus our sights on what we are eating. I mean, for example, women at this age have higher protein requirements, but don't keep leaning on junky protein bars and shakes. We need the best quality food that we can afford and that we can eat. Right now. Your health is way too important not to do this. So, in Nourish with a clear understanding of your nutritional needs, we will dive into creating meals and plans that support hormonal balance and overall well-being and target other health issues that come to light around this time of our lives, because those count too. We will cover delicious, of course, easy to follow recipes that incorporate hormone supportive ingredients Think flavorful dishes that not only taste great but also nourish your body from the inside out. It's a total win-win. We want our food to taste good. We want to look forward to cooking and eating. You'll learn to make smart food choices and how to do that so you can help alleviate your symptoms and boost your energy levels, maybe lose some weight, all while enjoying meals that you love.
Speaker 1:Now there's been a lot of talk about the power of habits lately. I don't know if you follow things on the internet or in the news, but the power of habit creation is a hot topic and the timing for women in midlife, in menopause, is good, because creating habits that stick is vital during this time of our lives. I'm going to tell you first off that the Nourish program is not a diet in disguise. I am very anti-diet. You probably know that by now, because if you've heard me long enough, you know that I just abhor diets. I actually get very charged up over the whole diet industry because it's so well established that diets do not work. If you are like most women, you have been on at least one diet at least one diet in your lifetime, myself included and I can guarantee that for almost all of you about 95% that you lost weight and then you gained it all back and then some.
Speaker 1:So no, we are not in this for the short term. We are not on short-term diets anymore. And again, if you're like me, I want deep rooted habits that I can stick with for the rest of my life. Stick with for the rest of my life. It is how I eventually lost over 25 pounds and have kept it off for years. So we want deep rooted, very secure habits. And what about you? Habits that feel meaningful and purposeful and feel very important to us is the name of the game right now.
Speaker 1:So in Nourish, we focus on implementing sustainable habits for long-term health, so that every time you eat, you know you are making the best decisions for yourself. And it's not just about what you eat, but how you incorporate these changes into your daily life. Incorporate these changes into your daily life. So during the course of the program, we will focus on creating lasting habits that support your health and well-being. And here's what you'll find. We're going to cover strategies for building and maintaining healthy habits that fit seamlessly into your routine. Again, menopause is a personal journey, right? We all have the habits that we want to focus on. My habits might not be your habits, and that's fine. We'll focus on tips for managing stress and improving sleep and focusing on our self-care, all of which are crucial for overall health. During menopause, we'll look at techniques for staying motivated and overcoming common challenges so you can make these positive changes a permanent part of your lifestyle, because there's always going to be reasons or scenarios that will test our habits. So this is designed to ensure that the benefits of the course extend far beyond its duration, helping you create a sustainable path to long-term health and wellness.
Speaker 1:I want to talk about community and support for a minute, because one of the most valuable aspects of Nourish Empower your Menopause Journey is the community support. Journey is the community support. I have been talking to a lot of women lately through my coaching and through doing some market research before even creating this program, and the number one thing that has come up again and again from the dozens of women that I have talked to in the last couple of weeks is the lack of community around menopause and midlife. You know I started this podcast a couple years ago as a way to bring together listeners so we could talk about the things that people are afraid to talk about, and I think for the most part, I have done that. I feel really good about the success of this podcast. But menopause, I found out, is like the deepest, darkest secret for some women because nobody talks about it. So I am talking about it and through my podcast and now through my course, I want to make community a big part of the purpose. I want women to understand, in a very supportive environment, that they are not alone.
Speaker 1:Menopause can feel very lonely, especially when your doctor doesn't even really know what to do with you. There's a lot of misinformation and not a clear consensus. There's a lot of confusion, so my goal is to give you clarity. So, in addition to weekly lessons, you'll have access to me and a group of supportive women in a weekly live meetup where you can connect with other women going through the same experience. This space will be a place to share your journey, ask questions and find encouragement. And finally, I want to mention the bonuses, which are as good as the course itself.
Speaker 1:As part of the Nourish course, you'll receive An additional lesson called the midlife kitchen reset, which is where the rubber meets the road, and let me explain. During Nourish, we will dive deep into the food. You'll have recipes to taste what we were talking about, but there's a set of indispensable skills that everyone needs, and that is how to streamline your kitchen for success, so you're not stressed out, so it doesn't feel like it's taking all of your time. So this bonus resource is designed to enhance your experience. So it includes a detailed how to meal plan, specifically in midlife, how to prep, how to shop and how to cook, to make the whole experience super easy and simple. You will also get a library of additional recipes and guides to keep you inspired and motivated. And I have another bonus in addition to the midlife Kitchen Reset, and that is three months of the Menopause Momentum membership, where we will continue after the course is finished our community with guest speakers and other important resources. We will meet for once a month for three months, and that's part of that's a free. If you want to continue, we can talk about that too, but the menopause momentum membership is where community continues.
Speaker 1:Okay, so are you ready to take control of your menopause journey and transform it into a period of empowerment and wellness? I hope so, because the nourish course is designed specifically for women just like you, who understand the importance of embracing this natural phase with knowledge, support and community. This course isn't just about managing symptoms. It's about thriving through your menopause transition. In Nourish, you'll gain not only a deeper understanding of the physiological changes your body is undergoing, but also the practical strategies to manage your symptoms effectively. We'll explore everything from tailored nutritional advice to holistic wellness practices that have been shown to make a real difference. You'll learn how to adapt your diet to support your hormones, how to incorporate fitness routines that enhance your strength and mood, and how to cultivate a mindset that celebrates this new phase of life.
Speaker 1:This course is more than just an educational journey. I promise it's a commitment to yourself. It's a place where you can connect with a community of women who share your experiences and challenges, and together you'll find strength and inspiration, sharing insights and support that make all the difference. Now I have to tell you that spaces are limited because I believe in providing personalized support and attention to each of my participants, so don't miss the chance to redefine your menopause at a time of growth and positivity.
Speaker 1:Sign up for Nourish Empower your Menopause Journey today and start feeling like yourself again. But even better, let's embrace this journey together, nourished, empowered and inspired. So to learn more and sign up for the course, visit my website. The link is in the show notes. And again, we start going live September 23rd. That is right around the corner. That's in just a couple of weeks and the good news is that you will have the whole course for life. It never goes away. So join me in embracing this new chapter and let's make menopause a time of empowerment rather than defeat, and let's do it together Now.
Speaker 1:If you feel that you were on the fence, or you want some time to think about it or you're unsure I understand and want to get a little boost of inspiration then I wanted to add I am hosting a free webinar next week called Master your Menopause Nutrition Three Key Steps to Thrive in Midlife, where I will talk about what I consider to be the most important things that you can do right now. No course required, it's totally free, and I have three different time slots, so I will also put that link in my show notes for you to sign up, but you do need to sign up in advance. It's totally free, though. Please reach out with questions. My email is in the show notes, and I hope that everybody has a fantastic day. It is September and we are getting back on track, and I look forward to see you in the Nourish course. Have a great day.