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Do you want to know the 10 foods I recommend for a healthy menopause and beyond? Then this episode is for you. I talk about the foods (or groups of foods actually) that I encourage women in their midlife years to eat regularly to nourish their body. I also discuss why these foods are important for healthy aging because let's face it, we are all on that journey to older age and if we want a good quality of life in the future now is the time to take action!
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In this Menopause Kitchen Chat I talk about my thoughts on emotional eating and how they have changed over the years.
Is emotional eating something we need to "fix" or can it be used with a range of other tools to get us through difficult times or uncomfortable emotions.
If you are experiencing challenges in your life or emotions that are making it difficult to have a quality of life, please reach out to someone or call the mental health/lifeline service in your country.
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Can what we eat help prevent cognitive decline and dementia as we age? We may not be thinking about our brain when we think about nutrition. But the statistics in most wealthy countries show that dementia is one of the leading causes of death and women are more likely to be diagnosed.
This episode looks at the research into nutrition and brain health and whether what we eat can reduce our risk or delay the onset of cognitive decline.
Want more information about nutrition and menopause? Follow me on social media or head to my website.
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In this kitchen chat I talk about my journey with movement. I explain how I took the principles of the non-diet approach that I have used for food and applied it to how I move my body.
If you want to ditch the diet culture idea of exercise and learn to move your body more consistently and in a way that feels good for your body and suits your lifestyle, I hope this episode supports you to change your thinking and look at exercise in a more gentle way.
Want more information about menopause nutrition? Go to my website or follow me on social media.
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This episode is all about Vitamin B12 and menopause.:
why we need B12Which foods are high in B12How to get enough B12 if you are vegetarian or veganWhat the research says about B12 supplementation and health in menopauseRead the blog post here
For more menopause nutrition information and to sign up to my newsletter (get a free e-book) head to my website.
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Welcome to another "Kitchen Chat" where I talk about something that I've been thinking about and share my thoughts about a particular topic or event.
In this episode, I talk about my thoughts on a conversation I overheard where 2 women were discussing another woman's weight loss. I discuss why diet culture has made these conversations normal and invite you to reflect on the negative impacts it may have.
Want more menopause nutrition information? Head to my website or follow me on socials:
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A common question women in midlife are asking google is: "What is the best breakfast for menopause?" In this episode I talk about the benefits of breakfast and what nutrients it can provide us during perimenopause and menopause.
But is there a best breakfast? You'll have to listen to find out my thoughts on this.
I also have a blog post on my website if you'd like to read the written version: Best Breakfast for Menopause
If you want more menopause nutrition information go to my website: www.rachaelcooper-dietitian.comOr follow me on social media:InstagramFacebookPinterest
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Episode Notes
Wearable tracking devices and apps are everywhere now and often come standard with things like phones and smart watches.
In this episode, I talk about my thoughts on tracking devices and apps. Whether it's tracking steps, heart rate or calories- I invite you to reflect on how the numbers make you feel and determine if it is helpful or possibly making you fell bad about yourself.
Want more information about the non-diet approach and nutrition for menopause?
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Head to my website to read my blog and access free recipesWebsite link
Link to Create your own Salad blog with FREE resource
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Episode Notes
In this episode I talk about why I don't promote weight loss and instead take a weight neutral approach.The research about long term weight loss is discussed as well as my feelings around my role as a Dietitian and Nutritionist in this space.
If you've ever wondered why there are Nutritionists and Dietitians that don't focus on weight when it's one of the topics most midlife women want help with, have a listen to understand why.
Mentioned in this episode was a link to a "Create your own salad blog" and free PDF. Click on this link to access it.
For more menopause nutrition information head to my website: Rachael Cooper - Dietitian
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Episode Notes
This episode is all about acid reflux and menopause. I talk about what acid reflux is, the common symptoms and causes and then discuss the latest research about reflux and menopause.
How to reduce symptoms with lifestyle changes is also discussed with some practical suggestions for things to try.
Go to my blog post for a written version and links to the research mentioned in this episode.
For more information about nutrition and menopause head to my website and socials:
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Episode Notes
The festive season can be a tricky time to navigate with the non-diet approach. Lots of events with food can bring up diet thoughts like restriction and guilt. And then there are the comments from family and friends! How do you get through all this and stay on your journey towards food freedom?
In this episode I talk through the challenges you might face at this time of year and suggest some strategies for managing the onslaught of diet talk. I also give you some ideas of how to challenge old thoughts of dieting and restriction.
For more information about menopause nutrition go my website www.rachaelcooper-dietitian.com
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Episode Notes
I'm trying out a new format in this episode called "Kitchen Chats" where I share real life stories about midlife challenges and how to navigate eating and lifestyle changes during this time.
In this episode I'm sharing my experience with making a dietary change that is motivated by intrinsic factors and approaching it in a gentle way with lots of love and self compassion. Because we all know changing habits is hard and we need to take it one step at a time.
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Episode Notes
Do you suffer from IBS and wondered if menopause could be making your symptoms worse?
In this episode I talk about:
What IBS isHow IBS is diagnosedCan menopause increase severity of IBS symptoms?Treatment optionsLow FODMAP dietWant more content about menopause nutrition?
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Episode Notes
What's all the hype about protein? Do midlife women need a lot of protein? It can be fair to say that many women are confused about protein and how much they really need. In this episode, I talk about what protein is and how much midlife women actually need. And of course, I provide practical information that will support you to put it into practise.
For more midlife nutrition information head over to my website
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Episode Notes
Is modifying recipes just another form of diet or wellness culture? Or can we approach recipe modification with a gentle nutrition approach?
In this episode, I talk about my journey away from diet culture and why I still modify some recipes but with the goal of gentle nutrition.
Find out how to know if your motivations are based on dieting or meeting your nutritional goals in a gentle way.
Check out my website for more menopause nutrition content
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Episode Notes
When I started on my menopause journey, there was so much I didn't know. In today's episode I share the top 10 things I wish I had known about menopause. If you are getting close to the midlife years or already started your menopause journey, I hope you come away armed with some new information to support you.
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Episode Notes
Legumes don't get the status and attention that they deserve. They are a powerhouse of nutrition and one of the foods I encourage midlife women to include (if you like them).
In this episode I cover:
The nutritional benefits of eating legumesHow to prepare legumesWhat meals and snacks you can add legumes to.Link to chocolate cake recipe with kidney beans. Note that this recipe is for a thermomix but you can make it in a food processor or blender. I use regular sugar or raw sugar in this recipe.
Website: https://rachaelcooper-dietitian.com/
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Episode Notes
Diet culture can take away our joy and pleasure when it comes to food and eating. In this episode I talk about how to find joy and pleasure in eating experiences and explain how to be curious with your thoughts and feelings around food.
I cover:
Diet culture and feeling guilty with eating certain foodsThe importance of food culture and its link with joySocial eating - why we experience joy and pleasure when we are eating with others and how food connects usHow to be curious and mindful with your eating experiences and bring more joy and pleasure to your life.Resources for those needing further help with a dieting mindset or disordered eating:AustraliaButterfly foundationNational eating disorders collaboration
UKBeat eating disordersNational centre for eating disorders
USANational eating disorders associationEating disorder hope
Online non-diet dieticians offering one-on-one or group programsBody Confident NutritionNurture NutritionNadia Maxwell NutritionJenn Salib Huber
Other:My website Instagram: @midlife_nutritionFacebook: Midlife NutritionPinterest: Rachael Cooper Dietitian
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Episode Notes
Nourishing your body as a midlife woman doesn't have to be expensive. Despite what you may be told by influencers on social media, you don't need fancy ingredients and expensive supplements. In this episode, I take you through my top 10 tips for eating on a budget without compromising on your nutrition.
Want more menopause nutrition information?Follow me on Instagram @midlife_nutritionand on Facebook - Midlife Nutrition
Head over to my website and sign up to my newsletter to receive your free menopause shopping guide. https://rachaelcooper-dietitian.com/
Looking for recipes to use the foods I talked about in my podcast?Smoky baked beans Pumpkin, tofu and green bean curry
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Episode Notes
Iron deficiency is very common and anyone who menstruates is at higher risk. This episode includes:
what iron is and why we need itSigns and symptoms of deficiencyTreatment optionsIncreasing iron-rich foodsFREE RESOURCE - Grocery list for menopauseSign up to my newsletter for your free downloadwww.rachaelcooper-dietitian.com
Follow me on Instagram @midlife_nutritionFacebook: Midlife NutritionPinterest: Rachael Cooper Dietitian
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