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.
Hormone Harmony: A Menopausal Guide to Navigating Holiday Nutrition
“Celebrate the richness of life, including the delicious foods and precious moments the holidays bring, while honoring your body's needs during menopause."
The holiday season is upon us, bringing joy, festivities, and a bounty of indulgent treats. It's a time for celebration, but for the menopausal woman, it can also be a period of careful navigation to maintain hormonal balance. Fear not, as this guide to balanced feasting will help you enjoy the merry-making without disrupting your body's equilibrium.
Understanding Hormonal Balance During Menopause:
Before we dive into the holiday feasting tips, let's understand why balance is crucial during menopause. Hormones like estrogen and progesterone are in flux during this time, and what you eat can either exacerbate symptoms or help smooth the transition. Food can be a powerful ally, influencing not just your weight, but also your mood, sleep, and overall sense of well-being.
Nutrition Tips for the Menopausal Woman:
Favor Phytoestrogens:
Foods such as soybeans, flaxseeds, and sesame seeds contain phytoestrogens that can mimic estrogen in the body, helping to balance hormones naturally.
Keep Blood Sugar Stable:
Avoid the rollercoaster of highs and lows by choosing complex carbohydrates like whole grains and legumes. These foods can help manage insulin levels and, subsequently, hormone balance.
Boost Omega-3 Fatty Acids:
Foods rich in omega-3s, such as salmon, chia seeds, and walnuts, support hormonal health and can combat inflammation, which often increases during menopause.
Stay Hydrated:
Water is essential for all bodily functions, including hormone production and detoxification. Aim for at least eight glasses a day, and don't forget that herbal teas are a great hydrating option too.
Limit Caffeine and Alcohol:
Both can trigger hot flashes and disrupt sleep. Enjoy in moderation, or opt for non-alcoholic, caffeine-free alternatives when you can.
Include Protein at Every Meal:
Protein is vital for maintaining muscle mass, which tends to decrease during menopause. It also keeps you feeling full, which can help prevent overindulgence.
Strategies for Balanced Holiday Eating:
Plan Ahead:
Before attending a holiday event, have a small, protein-rich snack to prevent arriving hungry and overeating.
Fill Up on Fiber:
Start your meal with a fiber-rich salad or soup, which can help you feel full and reduce the desire for second helpings of richer foods.
Choose Your Indulgences Wisely:
Decide in advance which holiday treats you’ll enjoy, savor them mindfully, and balance them out with healthier choices throughout the rest of the day.
Get Creative with Substitutes:
Experiment with healthier ingredient substitutes in your favorite holiday recipes. Think Greek yogurt for sour cream, mashed bananas for sugar, or almond flour for white flour.
Stay Active:
Regular exercise can help offset occasional indulgences and is crucial for stress management and hormonal balance.
As you navigate this festive season, remember that balance is the key to enjoying the holidays without derailing your hormonal health. With these tips, you can indulge mindfully, maintain your health, and savor all the season has to offer. Celebrate the richness of life, including the delicious foods and precious moments the holidays bring, while honoring your body's needs during menopause.
Hormone Harmony: A Menopausal Guide to Navigating Holiday Nutrition
“Celebrate the richness of life, including the delicious foods and precious moments the holidays bring, while honoring your body's needs during menopause."
The holiday season is upon us, bringing joy, festivities, and a bounty of indulgent treats. It's a time for celebration, but for the menopausal woman, it can also be a period of careful navigation to maintain hormonal balance. Fear not, as this guide to balanced feasting will help you enjoy the merry-making without disrupting your body's equilibrium.
Understanding Hormonal Balance During Menopause:
Before we dive into the holiday feasting tips, let's understand why balance is crucial during menopause. Hormones like estrogen and progesterone are in flux during this time, and what you eat can either exacerbate symptoms or help smooth the transition. Food can be a powerful ally, influencing not just your weight, but also your mood, sleep, and overall sense of well-being.
Nutrition Tips for the Menopausal Woman:
Favor Phytoestrogens:
Foods such as soybeans, flaxseeds, and sesame seeds contain phytoestrogens that can mimic estrogen in the body, helping to balance hormones naturally.
Keep Blood Sugar Stable:
Avoid the rollercoaster of highs and lows by choosing complex carbohydrates like whole grains and legumes. These foods can help manage insulin levels and, subsequently, hormone balance.
Boost Omega-3 Fatty Acids:
Foods rich in omega-3s, such as salmon, chia seeds, and walnuts, support hormonal health and can combat inflammation, which often increases during menopause.
Stay Hydrated:
Water is essential for all bodily functions, including hormone production and detoxification. Aim for at least eight glasses a day, and don't forget that herbal teas are a great hydrating option too.
Limit Caffeine and Alcohol:
Both can trigger hot flashes and disrupt sleep. Enjoy in moderation, or opt for non-alcoholic, caffeine-free alternatives when you can.
Include Protein at Every Meal:
Protein is vital for maintaining muscle mass, which tends to decrease during menopause. It also keeps you feeling full, which can help prevent overindulgence.
Strategies for Balanced Holiday Eating:
Plan Ahead:
Before attending a holiday event, have a small, protein-rich snack to prevent arriving hungry and overeating.
Fill Up on Fiber:
Start your meal with a fiber-rich salad or soup, which can help you feel full and reduce the desire for second helpings of richer foods.
Choose Your Indulgences Wisely:
Decide in advance which holiday treats you’ll enjoy, savor them mindfully, and balance them out with healthier choices throughout the rest of the day.
Get Creative with Substitutes:
Experiment with healthier ingredient substitutes in your favorite holiday recipes. Think Greek yogurt for sour cream, mashed bananas for sugar, or almond flour for white flour.
Stay Active:
Regular exercise can help offset occasional indulgences and is crucial for stress management and hormonal balance.
As you navigate this festive season, remember that balance is the key to enjoying the holidays without derailing your hormonal health. With these tips, you can indulge mindfully, maintain your health, and savor all the season has to offer. Celebrate the richness of life, including the delicious foods and precious moments the holidays bring, while honoring your body's needs during menopause.
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10 simple steps to thrive in perimenopause
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