Embrace Health and Wellness

How Much Protein Do Women Over 50 Really Need?

I want to talk about something that comes up in my life (and I’m guessing yours) almost daily! And that is, protein. How much, what kind, and why. So today I’m going to share a very compelling and fascinating study that came out of Europe to answer all your questions and highlights some very cool findings.

One of the biggest predictors of whether we stay healthy, strong, and independent as we age has to do with muscle mass.

To continue this click to my blog. You may be quite surprised by what you find out.

How Much Protein Do Women Over 50 Really Need? — Chia & Chocolate One of the biggest predictors of whether we stay healthy, strong, and independent as we age has to do with muscle mass. Along with declining bone density, muscle loss becomes one of the biggest drivers of metabolic diseas

Hello friends!
I wanted to let you know that I now have two open spots in my practice and I would so love to work with you!
Whether you're looking for midlife support or just overall nutiriton and wellness support, we can customize it to make it work for your lifestyle.

My passion is to help women feel utterly vibrant, vital, energetic, and glow from head to toe.

How do we get there? By digging into your health story, fine-tuning what's already working, bringing in nourishing foods and practices, building sustainable habits, and creating a personalized plan that supports your body, restores balance, and helps you feel your best.

Here is a link to book a 30 min FREE and no pressure Discovery session with me where we'll talk about where you're looking for support and if we're a good fit.

https://calendar.app.google/Knd1tevnQtfyzsno9

I also just received this new and beautiful and oh-so gracious testimonial I thought I'd share.

"Changing my habits to make healthier choices more consistently was impossible until I started working with Stephanie Dalton. Her style of compassionate accountability helped me eat better, move more and make better choices not only physcially but also emotionally. My family keeps telling me I'm now doing things I haven't been able to do in years and I agree. I'm so grateful I went on this journey with Stephanie as my guide." ~Cheryl

Wellness Coaching Session

In my work with a client, I don't only look at nutrition when it comes to health. We also look at her overall wellness. This takes into consideration other areas of her life that are also critical to overall happiness and satisfaction: how are her relationships, her spirituality, work life, home life?

But here is another big piece: giving back and acts of kindness!

I'm so happy there's actually research now that backs up the importance of giving back and doing charitable work. Turns out it extends your life and even lowers physical pain.

Read on!

Kindness linked to better physical health, longevity | Harvard T.H. Chan School of Public Health Regularly volunteering and engaging in other acts of kindness can boost not just mental health but also physical health, according to Harvard Chan School researchers.

Question for you:

Are you treating yourself with love, reverence and gentleness in all of your choices today?

Alright, here's a question for you!

Sometimes, we get so overwhelmed by the idea of taking care of our health we don't know what to do or where to start.

In the world of wellness we hear 'all the things' regarding exercise, stress reduction, maximizing sleep, eating more plants or getting enough protein, getting 10,000 steps, getting enough water in the day...ugh! You get the idea. It can be positively stifling to the point where you might just freeze and do nothing at all!

So my question to you is this:
What is the next small action you can take (and by small I mean it is truly very small) that is going to gear toward better health for you?

One minimal action!? Let me give a few examples:

1. I'm going to walk for 5 min this afternoon.
2. I'm going to buy greens at the store this evening to make a big salad tomorrow.
3. I'm going to put a glass of water next to my bed so I can drink it first thing in the morning.
4. I'm going to stand up and do 10 squats right now. 🙂
5. I'm going to have a smoothie or smoothie bowl packed with 8 plants today! (Easier than you think.)
6. I'm going to batch prep two chia puddings for the weekend (this is mine for the day!)

Tomorrow morning I'm going to buy chia, h**p and flax seeds to start adding to my meals.

Do you get the idea? You want to make it small enough you know you will do it and be very specific with what it is. And even be specific with when it is.

I'd love to hear from you. What is one VERY small thing you plan to do that's going to support your wellness journey?

Photo of a recent acai bowl! This baby had no less than 10 plants in it.

Ladies!
Here's one the simplest daily habits you can do for long term health:

*Eat 1 TBP of ground flax seeds daily because they are a great source of Omega 3's and a rich source of lignans (which are plant compounds).

What does this help do?

~Reduce breast cancer risk
~Reduce inflammation
~Slow tumor growth
~Support apoptosis
~Support hormones
~Helps reduce cholesterol

And it's a great source of fiber!

Mix into a smoothie, your oatmeal or yogurt! It's SO easy!

Hello!
After a good, long break and a bit of a detour, I'm back and ready to connect with you!
As a board-certified nutritionist, transformational mindset coach, and mind-body fitness instructor, I help women over the age of 45 to get in the best health (and shape!) of their lives through a completely holistic approach.

Whether you're having trouble with weight gain (i.e. belly fat), gut health, hormonal chaos, brain fog, and all the things that come with perimenopause, menopause and post-menopause, you've come to the right place.

My approach is truly a mind-body-spirit approach where we work form the inside out!

Midlife doesn’t require restriction or exhaustion.
It requires strategy, support, and sustainable shifts. And I've got so much to share.

So, if this is of interest to YOU, stick around! Let's build a community of women lifting up other women and becoming our most radiant selves in our 50's and beyond!