Menopause Awareness Month: Healthy Nutrition to Support a Smooth Transition

This week we will dive into the importance of proper nutrition to support you through Menopause!

Optimal health during the menopause transition involves much more than hormone therapy. As part of our Comprehensive Menopause Care at TRUEBio we offer: 

• On-site nutritionist and individualized nutrition support

• Metabolic health and insulin-resistance evaluation

• Evidence-based nutritional and supplement guidance

Why Does Weight Management Become More Challenging During Menopause?

Estrogen influences fat distribution and metabolic function. As estrogen declines, women may experience:

• Increased abdominal and visceral fat

• Changes in insulin sensitivity

• Loss of lean muscle with aging

• Reduced energy expenditure

• Changes in sleep that affect appetite and eating patterns

• Greater difficulty maintaining weight

Oftentimes the goal is not to lose weight, however the goal is ALWAYS to preserve muscle, support metabolic health, and maintain strength and function as we age.

Empower yourself by finding easy ways to incorporate healthy foods on a daily basis and notice the difference that a balanced, targeted diet can make! 

NOURISH YOUR BODY. 

PROTECT YOUR MUSCLE. 

SUPPORT YOUR METABOLISM.

Calcium & Magnesium

During perimenopause and menopause, women are at an increased risk of osteoporosis due to the loss of estrogen. Incorporating foods high in bone-building minerals like calcium and magnesium can help to maintain healthy bones and prevent bone loss. 

Calcium Rich Foods: 

• Dairy products: Yogurt, cheese 

• Can of sardines w/ bones 

• Collard greens 

• Edamame 

• Fortified milk substitutes (Almond, soy milk) 

Magnesium Rich Foods: 

• Pumpkin Seeds

• Chia Seeds

Phytoestrogens

Phytoestrogens are plant compounds with estrogen-like properties. The decrease of estrogen in menopause causes the unpleasant side effect of hot flashes. Some research has found that phytoestrogens may help reduce hot flashes.

Phytoestrogen Rich Foods: 

• Soybeans

• Sesame seeds 

• Flaxseed 

• Whole grains 

• Legumes 

Fiber Intake and Fiber Diversity: 

Shoot for 25g; but making sure you are eating a variety of fiber types is more important than counting grams! 

As you transition into menopause, you may experience sudden weight gain and have difficulty controlling your blood sugar. This can be due to insulin resistance. Eating the proper amount and type of carbohydrate can help balance insulin levels. Optimize blood sugars and help with weight management. We need a variety of fiber in our diets to optimize metabolism, digestion and gut bacteria! 

Fiber: The important thing to remember here is to eat a variety of different fiber types! 

• Beans 

• Legumes 

• Whole grains

• Nuts 

• Seeds 

• Fruits

• Vegetables 

Protein 

During menopause, the natural decline in estrogen levels causes a loss of muscle mass and strength. Getting enough daily protein will help prevent muscle loss, balance your blood sugar, and maintain a healthy weight. 

Lean Protein Rich Foods: 

• Fish

• Poultry

• Lean cuts of Beef

• Beans/Legumes

Healthy Fats

Good quality fats are associated with a lower risk of both heart disease and breast cancer. You should increase your consumption of foods with good sources of omega-6 and omega-3 fatty acids. 

Food Rich in Healthy Fats: 

• Avocado 

• Extra virgin olive oil

• Salmon

• Trout 

• Chia seeds

Nutrition Consultation Special!

Invest in Your Health. Nourish Your Body. Reach Your Goals.

Comprehensive Nutrition Consultation — $200

Includes:

• Body Composition Assessment: Evaluation of muscle mass, body fat, and overall body composition.

• Metabolic Assessment: Evaluation of resting metabolic rate and daily energy expenditure to better understand your body's energy needs.

• Customized Wellness Plan: Personalized nutrition, mindful movement, stress management, and sleep recommendations.

Purchase by November 30, 2026.

Annual Nutrition & Wellness Package — $1,200

Your Health. Your Goals. Ongoing Support.

Includes:

• One comprehensive initial nutrition consultation

• 12 additional nutrition counseling visits with body composition assessments

• Metabolic Assessment: Evaluation of resting metabolic rate and daily energy expenditure to help guide your individualized nutrition plan

• Personalized nutrition and lifestyle guidance

• Progress tracking, accountability, and plan adjustments to support your long-term health goals

Purchase by November 30, 2026. Initial consultation must be completed by January 31, 2027. Additional visits may be completed within one year or less, depending on frequency.

Medications, laboratory testing, and medical follow-up visits are not included.

Flexible Financing Options Available!

Invest in your health with convenient financing options through CareCredit or Cherry, subject to approval and applicable financing terms.

Invest in Yourself!

Schedule your TRUEBio Nutrition Consultation today to support better metabolic health, improved body composition, and long-term wellness.

Don’t forget! We are still running the Specials Below!!!

REMS ECHOLIGHT BONE HEALTH ASSESSMENT SPECIAL!

SPECIAL PROMOTIONAL PRICE: $200

Purchase by November 30, 2026.

Your assessment must be completed within six months of the purchase date.

Purchase now and schedule your assessment at a convenient time within the redemption period.

SAVE 25% THROUGH FULLSCRIPT DURING OCTOBER

TRY THESE EASY RECIPES 

Salmon-Stuffed Avocado Boats

Ingredients: 

• Avocado

• Wild Caught Salmon (Canned or Cooked Fresh) 

• Lemon Juice

Instructions:

• Slice the avocado in half and remove the pit. Use a spoon to scoop out enough avocado to create a bigger hole that the salmon will fit into. Transfer scooped out avocado to a small bowl and save for later!

• Drain the salmon(if canned)  and add it to the bowl with the scooped out avocado. Add lemon juice and mash until well mixed.

• Fill the hollowed out avocado halves with the mashed salmon mixture.

• Salt and pepper or any other seasoning to taste. Enjoy!

One-Pan Roasted Edamame and Broccoli Salad

Ingredients:

• 5 cups of Broccoli florets

• 1 cup Frozen Edamame(Shelled) 

• 1 Cup Walnut ( any nut will do) 

• ¼ cup or Olive Oil

• ½ tsp of Sea Salt 

• 1 tbsp Almond Butter

• 1 tbsp Apple Cider Vinegar

Instructions:

• Preheat oven to 450℉ 

• In a large mixing bowl, toss the broccoli florets, edamame, walnuts, half the avocado oil, and season with salt. Transfer to a baking sheet and spread into an even layer. Bake for 25 minutes.

• Meanwhile, in a small jar, combine the remaining avocado oil, almond butter and apple cider vinegar. Shake well. Add more water to thin if necessary.

• Drizzle desired amount of dressing over top of the salad and serve.

Roasted Chickpeas 

Ingredients: 

• 2 cups Chickpeas (cooked, rinsed)

• 2 tsp Extra Virgin Olive Oil

• Sea Salt & Black Pepper (to taste)

Instructions: 

• Preheat the oven to 400ºF (204ºC) and line a baking sheet with parchment paper.

• Pat the chickpeas dry with a paper towel and transfer them to the prepared baking sheet. Drizzle with the oil and season with salt and pepper to taste. Mix until the chickpeas are evenly coated.

• Bake in the oven for 25 to 28 minutes, tossing halfway through, or until the chickpeas reach your desired crispiness. Season with additional salt and pepper if needed. Let cool slightly and enjoy!

Slow Cooker Chicken and Rice Soup

Ingredients: 

• 13 ozs Chicken Breast

• 10 cups Water

• 2 Carrot (medium, chopped)

• 1 1/4 cups Wild Rice (rinsed)

• 1 tsp Sea Salt

• 2 Bay Leaf (optional)

• 1 cup Kale Leaves (stems removed, chopped)

Instructions: 

• Add the chicken, water, carrot, rice, salt, and bay leaves, if using, into the slow cooker. Cook on high for at least 4 hours or on low for approximately 6 hours.

• Stir in the kale just before serving and adjust seasoning as needed. Remove bay leaves. Enjoy!

Sweet Potato-Turkey Skillet 

Ingredients:

• 1/2 cup Quinoa (dry, rinsed)

• 2 tbsp Avocado Oil (divided)

• 1 lb Extra Lean Ground Turkey

• 1 1/2 tbsp Taco Seasoning (divided)

• Sea Salt & Black Pepper (to taste)

• 2 Sweet Potato (medium, cubed)

• ½ Yellow Onion (large, chopped)

• 3 tbsp Water

• 2 cups Green Cabbage (finely shredded)

• 2 Avocado (small, sliced)

• 1/4 cup Cilantro (chopped)

Instructions:

• Cook the quinoa as per the package directions.

• Heat a large pan over medium heat with half of the oil. Add the turkey, 1/4 of the taco seasoning, salt, and pepper. Cook for seven to nine minutes until cooked through. Remove the turkey and set aside.

• Add the remaining oil to the pan. Add the sweet potato, onion, and remaining taco seasoning. Pour in the water, stir, and cover with a lid. Cook for 15 minutes. Stir in the cabbage, cover, and cook for five to six minutes until the cabbage has softened and everything is cooked through.

• Add the turkey and quinoa to the pan. Stir to combine. Divide evenly between plates and top with avocado and cilantro. Enjoy!

Chocolate-Coconut Chia Pudding 

Ingredients:

• 1 3/4 cups Canned Coconut Milk

• 1/3 cup Chia Seeds

• 3 tbsp Maple Syrup

• 2 tbsp Cocoa Powder

• 1 tspVanilla Extract

• Top with your favorite fruit!!

Instructions:

• In a resealable container, whisk together the coconut milk, chia seeds, maple syrup, cocoa powder, and vanilla.

• Cover with an airtight lid and refrigerate for two hours or overnight until set.

• When it's ready, divide the chia pudding evenly between bowls or containers. Top with banana slices and enjoy!