Dietician for Menopause Stage of Life

[Anonymous]

Looking for recommendations for a dietician to help me rethink and re-engineer my diet: menopausal weight gain is enough that my doctor suggested I find someone.

I may need to re-load to de-load as I've built a fair bit of muscle over the last 2 years, especially while also feeding my kids and trying to model a healthy relationship with food. So need to work with someone who works with a lot of menopausal women since seemingly it's not as simple as calories in, calories out, up the protein (even on HRT!)

Would love to find someone in or near NWDC.

[Anonymous]

following

[Anonymous]

I can give it to you for free. Toss ALL processed food out of your house. Everything. Download MyFitnessPal and track every single morsel of food for the first week. Then after that set the calories to 1200, and stick to it. This is best and easily done by eating 1.5 meals a day, which at your age and apparent weight you need. Breakfast is tea or black coffee, no milk or sugar. Around 12pm you can have an 8oz glass of cold pressed green juice, a clear broth or veg based soup, and 8oz fruit. Snack at 3pm is 6 almonds and 2 dried apricots and 8oz Kombucha. Dinner at 5pm. It will be 6oz lean protein or a hard boiled egg, and 8-10 oz steamed veg. That's it. Of course, drink lots (64oz) water through the day.

You need to exercise every single day for 60 minutes. That's a 3 mile walk, a 5 mile run, or some kind of class that gets your heart rate up and makes you sweat for at least 30 solid minutes. Foam roll, stretch, ect after for at least 15 minutes.

You will lose weight and keep it off (Inlike to say you release the weight bc no one wants it back) but this is the new way you will be living your life until you die.

[Anonymous]

Anonymous wrote:I can give it to you for free. Toss ALL processed food out of your house. Everything. Download MyFitnessPal and track every single morsel of food for the first week. Then after that set the calories to 1200, and stick to it. This is best and easily done by eating 1.5 meals a day, which at your age and apparent weight you need. Breakfast is tea or black coffee, no milk or sugar. Around 12pm you can have an 8oz glass of cold pressed green juice, a clear broth or veg based soup, and 8oz fruit. Snack at 3pm is 6 almonds and 2 dried apricots and 8oz Kombucha. Dinner at 5pm. It will be 6oz lean protein or a hard boiled egg, and 8-10 oz steamed veg. That's it. Of course, drink lots (64oz) water through the day.

You need to exercise every single day for 60 minutes. That's a 3 mile walk, a 5 mile run, or some kind of class that gets your heart rate up and makes you sweat for at least 30 solid minutes. Foam roll, stretch, ect after for at least 15 minutes.

You will lose weight and keep it off (Inlike to say you release the weight bc no one wants it back) but this is the new way you will be living your life until you die.

This is starving yourself. A recipe for bone density loss, an eating disorder, you name it. Don’t follow this moron’s advice.

[Anonymous]

Mary Hunt. She's great. https://hearthealthyrd.com/

[Anonymous]

Um, no PP. With that amount of exercise each day, a 1200 calorie a day diet is not enough. I lost weight on a 1350 calorie a day diet and that was for someone who didn't exercise much at all.

[Anonymous]

Ignore that poster above. You need to eat much more fiber and protein. Shea telling you to eat 1200 calories without having any idea about you height, weight, composition, lifestyle.

[Anonymous]

Anonymous wrote:I can give it to you for free.

Yeah, this is why I want a proper dietician. I know enough to know this isn't the right advice for someone who's physically active (and my understanding is that doing that much cardio in middle age raises cortisol, which makes a whole other host of messes including inflammation) I've been focused on building muscle too, which def needs more protein than 6 almonds and a little steamed fish for dinner)

[Anonymous]

Anonymous wrote:

Anonymous wrote:I can give it to you for free.

Yeah, this is why I want a proper dietician. I know enough to know this isn't the right advice for someone who's physically active (and my understanding is that doing that much cardio in middle age raises cortisol, which makes a whole other host of messes including inflammation) I've been focused on building muscle too, which def needs more protein than 6 almonds and a little steamed fish for dinner)

I read the 'free' advice again, and it's what maybe someone in their 80's should be following. Not someone in mid-life, and definitely not someone with kids in the home. I'll keep the extra 15 pounds that are bothering me if it means I can model a better relationship with food for my teenage daughter. Eek. I know from reading in online forums that there's a better way, and I don't have the time or patience to dabble around to see what works: I want someone who's BTDT with dozens of patients/clients.

[Anonymous]

OP here again, since other folks are interested. I have read and follow Stacy Sims (https://www.drstacysims.com/nextlevel) and Mary Claire Haver (https://thepauselife.com/) but... find the advice on supplements overwhelming (have tried a few and need help narrowing things down and making a plan) but have learned a ton from these two doctors, so wanted to share more broadly.

[Anonymous]

Anonymous wrote:I can give it to you for free. Toss ALL processed food out of your house. Everything. Download MyFitnessPal and track every single morsel of food for the first week. Then after that set the calories to 1200, and stick to it. This is best and easily done by eating 1.5 meals a day, which at your age and apparent weight you need. Breakfast is tea or black coffee, no milk or sugar. Around 12pm you can have an 8oz glass of cold pressed green juice, a clear broth or veg based soup, and 8oz fruit. Snack at 3pm is 6 almonds and 2 dried apricots and 8oz Kombucha. Dinner at 5pm. It will be 6oz lean protein or a hard boiled egg, and 8-10 oz steamed veg. That's it. Of course, drink lots (64oz) water through the day.

You need to exercise every single day for 60 minutes. That's a 3 mile walk, a 5 mile run, or some kind of class that gets your heart rate up and makes you sweat for at least 30 solid minutes. Foam roll, stretch, ect after for at least 15 minutes.

You will lose weight and keep it off (Inlike to say you release the weight bc no one wants it back) but this is the new way you will be living your life until you die.

This must be a joke.

[Anonymous]

Yes I think PP must be trolling. I’m menopausal and completely transformed my body from skinny fat to strong in nine months by eating more, prioritizing protein, lifting weights, and scaling back cardio.

[Anonymous]

Anonymous wrote:I can give it to you for free. Toss ALL processed food out of your house. Everything. Download MyFitnessPal and track every single morsel of food for the first week. Then after that set the calories to 1200, and stick to it. This is best and easily done by eating 1.5 meals a day, which at your age and apparent weight you need. Breakfast is tea or black coffee, no milk or sugar. Around 12pm you can have an 8oz glass of cold pressed green juice, a clear broth or veg based soup, and 8oz fruit. Snack at 3pm is 6 almonds and 2 dried apricots and 8oz Kombucha. Dinner at 5pm. It will be 6oz lean protein or a hard boiled egg, and 8-10 oz steamed veg. That's it. Of course, drink lots (64oz) water through the day.

You need to exercise every single day for 60 minutes. That's a 3 mile walk, a 5 mile run, or some kind of class that gets your heart rate up and makes you sweat for at least 30 solid minutes. Foam roll, stretch, ect after for at least 15 minutes.

You will lose weight and keep it off (Inlike to say you release the weight bc no one wants it back) but this is the new way you will be living your life until you die.

Thanks for the free thinspo, Rexy!

This is nothing more than a recipe for misery. Go have a muffin and rethink your life choices.

[Anonymous]

Anonymous wrote:I can give it to you for free. Toss ALL processed food out of your house. Everything. Download MyFitnessPal and track every single morsel of food for the first week. Then after that set the calories to 1200, and stick to it. This is best and easily done by eating 1.5 meals a day, which at your age and apparent weight you need. Breakfast is tea or black coffee, no milk or sugar. Around 12pm you can have an 8oz glass of cold pressed green juice, a clear broth or veg based soup, and 8oz fruit. Snack at 3pm is 6 almonds and 2 dried apricots and 8oz Kombucha. Dinner at 5pm. It will be 6oz lean protein or a hard boiled egg, and 8-10 oz steamed veg. That's it. Of course, drink lots (64oz) water through the day.

You need to exercise every single day for 60 minutes. That's a 3 mile walk, a 5 mile run, or some kind of class that gets your heart rate up and makes you sweat for at least 30 solid minutes. Foam roll, stretch, ect after for at least 15 minutes.

You will lose weight and keep it off (Inlike to say you release the weight bc no one wants it back) but this is the new way you will be living your life until you die.

No op this is not the way

Breakfast needs nutrition

[Anonymous]

Depends in your height. I'm 5'2 (used to be 5'3"), mid 50s, and 1200 is all I can eat in a day without gaining weight