THE SKINNY ON… PERIMENOPAUSAL

NUTRITION.

Kristie L. Finnan, RD, LDNRegistered Dietitian, Licensed Nutritionist,

Creative Director at KLF Nutrition

www.KristieFinnan.com www.DivaDietitian.comTwitter: @KristieFinnan & @DivaDietitian

A Registerd Dietitian (RD) is a Pa State licensed food and nutrition expert.

• Separates facts from fads• Have Minimum of a Bachelors of Science in

Nutrition from accredited Universities, 50% have Masters Degrees

• Perform a supervised internship- hands on experience working in a variety of medical and wellness settings

• Must Pass an extensive exam. • Must Earn Professional education credits to

maintain their license.• Develop a personalized nutrigtion plan for you and

your family.• Can work with other healthcare providers and

accept insurance.

WHAT IS A REGISTERED DIETITIAN?

What is Perimenopause?

Why Nutrition Matters

Nutrient Needs

Maintaining your weight

Perimenopause (AKA Pre-Menopause) When a woman transitions from having regular menstrual periods to ending menstruation.

Can last from 2-10 years, Average age of menopause 51

Menopause: No visits from “Aunt Flo” for 12 monthsOvaries stop functioning

WHAT IS PERIMENOPAUSE?

Symptoms can include:

• Irregular periods• hot flashes• sleep problems • mood swings• Changes in your skin

WHAT IS PERIMENOPAUSE?

Increased Risk of • Osteoporosis• Heart Disease• Memory Loss• Weight Gain

WHY NUTRITION MATTERS?

To Prevent Osteoporosis:

Perimenopause: 1000 mg/dayMenopause: 1200 mg/day

• Dairy products, orange juice, soy milk & other calcium fortified foods

• Kale, Spinach, Tofu, Salmon,

• Too much Calcium is NOT cool- can lead to side effects such as kidney problems. Keep it under 2500 mg.

THE SKINNY ON…NUTRIENT NEEDS

To Prevent Osteoporosis:

• Vitamin D: Synthesized by the sun, fish, sardines, Vit D fortified drinks such as milk, soy milk

• Some physicians recommend 400 IU/day

• Weight bearing exercise- helps maintain bone mass

• Get rid of the soda (diet too!) Research is linking soda intake to decreased bone density.

THE SKINNY ON…NUTRIENT NEEDS

To Prevent Heart Disease: Low-fat/Healthy Fat

Avoid Trans-fats, fats solid at room temperature- use instead olive oil, canola.

Omega-3 Fatty Acids • Flaxseed: Oil. Ground Flax• Salmon• Fish Oil• Nuts- Walnuts• Fresh Basil • Cloves• Broccoli

THE SKINNY ON…NUTRIENT NEEDS

• Can not be produced in the body- must be obtained through the diet or supplements

• 1.1 g/day for women, 1.6 g/day for Men

Evidence/Research suggests: • Reduce inflammation (Arthritis) and lower risk of:

Cancer (notably breast)

• Support brain function and protect the health of neurotransmitters in the brain.

• May help reduce postmenopausal depression

THE SKINNY ON…OMEGA-3 FATTY ACIDS

Hot Flashes:• Soy (Isoflavones) offer women a source of

estrogen, which may help relieve hot flashes. Some research shows 40-80 mg {Soy beans, tempeh, tofu) will decrease symptoms.

Sleep:• Small serving of CHO rich food before bed can

help facilitate sleep, warm milk- provides brain with tryptophan

• Regular exercise & Yoga.

THE SKINNY ON…NUTRITION FOR PERIMENOPAUSAL

SYMPTOMS

Mood:

Omega- 3 fatty acids- play big role in the brain and warding off depression

Folic Acid- leafy greens, lentils, sunflower seeds, soybeans

Combine high-quality carbohydrates with lean protein.

Avoid refined Carbohydrates & concentrated sources of sugars- fruit juices, candies can cause spike in sugar levels as well as ”white”breads- stick with whole grains- higher in fiber

Eat every 4-5 hours to avoid dip in blood sugars

THE SKINNY ON…NUTRITION FOR PERIMENOPAUSAL

SYMPTOMS

Skin:• Vitamin C- collagen production: Oranges, Grapefruit,

strawberries, pineapple, lemons, cantaloupe, cauliflower, cabbage, rasberries, watermelon.

• Vitamin E- protects cell membranes, guards against UV damage: Almonds, sunflower seeds, wheat germ, spinach, Swiss chard, peanuts and peanut butter, beet greens, broccoli, canola oil, flaxseed oil, red bell peppers, collard greens, avocadoes

• Beta carotene, is converted to vitamin A in the body to aid in the growth and repair of body tissues, including your skin. Carrots, sw. potatoes, red peppers, spinach

• Omega-3 Fatty Acids (yes- again!), Zinc

THE SKINNY ON…NUTRITION FOR PERIMENOPAUSAL

SYMPTOMS

Research shows that eating protein synergistically w exercise is beneficial to building muscle mass.Typical diet: (1.3g/kg) 90 g• 10 g breakfast• 15 g lunch• 65 g dinner

Instead try to consume a moderate amount of high-quality protein 3 times day• 30 g breakfast• 30 g lunch • 30 g dinner

Consume protein in close proximity to physical activity. If no protein on board- you are wasting the opportunity to build muscle.

THE SKINNY ON…PROTEIN

Up the Exercise- Cardio and Weight Bearing exercises(If not, muscle is replaced by fat.) The less muscle mass, the less calories we can eat.

Reduce calories and eat Nutrient dense foods.

Too great a reduction of calories will create a slowing of metabolism

Increase water intake, decrease sugary drinks such as soda

THE SKINNY ON…MAINTAINING YOUR WEIGHT

• Eat more Omega-3 Fatty Acids- FLAX, Salmon

• Up the Exercise- Cardio and Weight Bearing exercises or Yoga.

• Eat more fruits and vegetables, whole grains, sources of calcium

• Nutrient dense foods- lowfat-healthy fat foods.

• Eat Protein prior to exercise to maintain/build muscle mass

• Increase water intake, decrease sugary drinks such as soda.

SUMMARY

KRISTIE L. FINNAN, RD, LDNKLF NUTRITION

Blue Cross offers 6 FREE Nutrition Consults/year.I accept many major insurance plans such as: Blue Cross- Personal Choice, Keystone, Amerihealth and

Cigna. Other plans require a co-pay or physician referral.

www.KristieFinnan.comPhone: 215-550-3434 email: Kristie@DivaDietitian.com

www.DivaDietitian.com www.KidsLoveFood.com