Empowering Women through perimenopause and beyond
Empowering Women through perimenopause and beyond
to look, think, and feel better NATURALLY
what you are really looking for...
sustainable
weight loss
energy
reboot
hormone
balance
stress & emotinal
well-being
Struggling with weight gain that won't budge? Fad diets, deprivation, and restriction are not the solution. We focus on sustainable ways to help you feel confident in your own skin.again
Are you tired of feeling tired? We offer actionable strategies to help you regain your energy, so you can enjoy life to the fullest again.
Hot flashes, mood swings, and disrupted sleep can turn your world upside-down. We focus on creating hormonal harmony to make your transition as smooth as possible.
Feeling overwhelmed? We're here to guide you on managing stress and enhancing emotional well-being during these transitional years.
sustainable weight loss
Struggling with weight gain that won't budge? Fad diets, deprivation, and restriction are not the solution. We focus on sustainable ways to help you feel confident in your own skin.again
energy reboot
Are you tired of feeling tired? We offer actionable strategies to help you regain your energy, so you can enjoy life to the fullest again.
hormone balance
Hot flashes, mood swings, and disrupted sleep can turn your world upside-down. We focus on creating hormonal harmony to make your transition as smooth as possible.
stress & emotinal
well-being
Feeling overwhelmed? We're here to guide you on managing stress and enhancing emotional well-being during these transitional years.
This isn't just another wellness program. Our mission is to empower you in this pivotal phase of life. We are dedicated to demystifying perimenopause and menopause, helping you thrive through personalized lifestyle changes. Here, you're not just a number—you're an individual deserving of a balanced, joyful life.
Unlock a New Chapter of
Vitality, Energy, and Confidence
erika mccallister md
Healthy... without the struggle
You want to look good, feel fit, and have enough energy to take care of your family, home, and career. You crave simplicity and don't want to feel guilty for taking time for yourself.
The challenge?
You're bombarded with confusing information about how to be healthy, how to be a mom, how to be a woman living a healthy, happy life.... and now you're overwhelmed with a new hurdle: perimenopause.
I know you. I am you.
I am a busy wife and mom just like you. And I've been there. Even as a health coach and MD, despite my knowlege and experience, I faced my own health crisis in my 40s. Suddenly, I was dealing with unexplained weight gain, plummeting energy levels, and disruptive hot flashes. My go-to wellness routines backfired, leaving me overwhelmed, irritable, and feeling lost. I soon realized that much of the well-intentioned advice I had been following was tailored for younger women and actually working against my hormones. I had to relearn what wellness truly meant for women navigating the perimenopause and menopause transition.
But here's the good news: it is absolutely possible to take care of yourself, get fit, and be healthy without consuming all your time and energy. I've walked this path and found solutions that work.
Let's demystify perimenopause and menopause together. I'll show you how.
Rediscover the vibrant you Inside with EMbrace YOU
introducing...
For decades, women have been caught in a whirlwind of confusing health advice, especially as they transition into midlife. Too many programs and diets come with complicated rules and unsustainable practices that don't consider the hormonal changes happening inside the body. Traditional diets? They're often restrictive and don’t give lasting results. They mislead with an 'all or nothing' mantra that fuels guilt and dissatisfaction, often ending in the dreaded yo-yo effect.
Through Embrace YOU, you will go from feeling lost in the maze of health trends, feeling disconnected from your body, and battling the relentless diet roller coaster, to embracing a tailored, holistic approach that simplifies health, aligns with your unique phase of life, and prioritizes inner well-being over external validations. Revel in the freedom from diet fads, experience a consistent and joyful health routine, and step confidently into a future of vibrant well-being and authentic self-alignment.
Harmonious Holidays: Mindful Eating for Perimenopausal Balance
The holiday season, with its festive spirit and abundance of delicious food, brings joy as well as unique challenges, especially for women in perimenopause. During this time, indulgence is often on the menu, and it's easy to lose sight of our eating habits amidst the celebrations. That's where mindful eating comes into play - a practice that can transform your relationship with food during these festive times.
Mindful eating isn't about strict diets or deprivation; it’s about experiencing food more intensely and enjoying it without overindulgence. For women navigating the hormonal shifts of perimenopause, this practice is particularly beneficial.
Understanding Hormonal Changes and Their Impact on Appetite
Perimenopause marks a period of significant hormonal upheaval. As levels of estrogen and progesterone fluctuate and generally decline, these changes can have a profound impact on your metabolism, fat storage, appetite, and even your cravings.
Scientifically speaking, estrogen is closely linked to leptin, a hormone that regulates hunger. As estrogen levels fluctuate, so does your body's response to leptin, sometimes leading to increased hunger and altered food preferences. Additionally, changes in progesterone can affect your mood and, subsequently, your eating habits.
The Role of Mindful Eating in Managing Weight and Hormonal Symptoms
By practicing mindful eating, you can attune yourself to your body’s natural hunger and fullness cues, which might be skewed by hormonal changes. This awareness helps in managing weight more effectively – a common concern during perimenopause. Additionally, mindful eating can alleviate some menopausal symptoms by promoting better food choices and reducing stress eating.
How to Practice Mindful Eating
Listening to Your Body: Start by tuning into your hunger signals. Are you eating because you're truly hungry, or is it out of habit, boredom, or emotion?
Eating Without Distraction: Avoid eating in front of the TV or computer. Focus solely on your meal, which can help you recognize when you're full.
Savoring Each Bite: Eat slowly and savor the flavors, textures, and smells of your food. This practice not only enhances the eating experience but also gives your body time to signal fullness.
Practical Tips for Mindful Holiday Eating
Portion Control: Use smaller plates at holiday feasts and start with modest portions.
Balance Your Plate: Fill half your plate with vegetables and the rest with a balance of lean proteins and healthy carbs.
Plan Ahead: If you know you'll be attending a holiday event, plan your other meals that day to be lighter and nutrient-dense.
Savor the Flavors: Allow yourself to enjoy holiday treats, but do so in moderation. Focus on the quality of the experience over quantity.
Remember, the holidays are a time to celebrate and enjoy, not to stress over food. Mindful eating during this season is less about restriction and more about making choices that honor both your enjoyment and your health. Celebrate the joy of eating and the nourishing gift it brings to your body, especially during these transformative years of perimenopause.
In our next post, we'll explore how to indulge mindfully and without guilt during the holiday season, so stay tuned!
Harmonious Holidays: Mindful Eating for Perimenopausal Balance
The holiday season, with its festive spirit and abundance of delicious food, brings joy as well as unique challenges, especially for women in perimenopause. During this time, indulgence is often on the menu, and it's easy to lose sight of our eating habits amidst the celebrations. That's where mindful eating comes into play - a practice that can transform your relationship with food during these festive times.
Mindful eating isn't about strict diets or deprivation; it’s about experiencing food more intensely and enjoying it without overindulgence. For women navigating the hormonal shifts of perimenopause, this practice is particularly beneficial.
Understanding Hormonal Changes and Their Impact on Appetite
Perimenopause marks a period of significant hormonal upheaval. As levels of estrogen and progesterone fluctuate and generally decline, these changes can have a profound impact on your metabolism, fat storage, appetite, and even your cravings.
Scientifically speaking, estrogen is closely linked to leptin, a hormone that regulates hunger. As estrogen levels fluctuate, so does your body's response to leptin, sometimes leading to increased hunger and altered food preferences. Additionally, changes in progesterone can affect your mood and, subsequently, your eating habits.
The Role of Mindful Eating in Managing Weight and Hormonal Symptoms
By practicing mindful eating, you can attune yourself to your body’s natural hunger and fullness cues, which might be skewed by hormonal changes. This awareness helps in managing weight more effectively – a common concern during perimenopause. Additionally, mindful eating can alleviate some menopausal symptoms by promoting better food choices and reducing stress eating.
How to Practice Mindful Eating
Listening to Your Body: Start by tuning into your hunger signals. Are you eating because you're truly hungry, or is it out of habit, boredom, or emotion?
Eating Without Distraction: Avoid eating in front of the TV or computer. Focus solely on your meal, which can help you recognize when you're full.
Savoring Each Bite: Eat slowly and savor the flavors, textures, and smells of your food. This practice not only enhances the eating experience but also gives your body time to signal fullness.
Practical Tips for Mindful Holiday Eating
Portion Control: Use smaller plates at holiday feasts and start with modest portions.
Balance Your Plate: Fill half your plate with vegetables and the rest with a balance of lean proteins and healthy carbs.
Plan Ahead: If you know you'll be attending a holiday event, plan your other meals that day to be lighter and nutrient-dense.
Savor the Flavors: Allow yourself to enjoy holiday treats, but do so in moderation. Focus on the quality of the experience over quantity.
Remember, the holidays are a time to celebrate and enjoy, not to stress over food. Mindful eating during this season is less about restriction and more about making choices that honor both your enjoyment and your health. Celebrate the joy of eating and the nourishing gift it brings to your body, especially during these transformative years of perimenopause.
In our next post, we'll explore how to indulge mindfully and without guilt during the holiday season, so stay tuned!
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10 simple steps to thrive in perimenopause
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