Kristie L. Finnan, RD, LDN Registered Dietitian, Licensed Nutritionist, Creative Director at KLF...

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