Nourished Through the Change (Digital Edition): A Perimenopause and Menopause Cookbook and Nutrition Guide
Your body is changing. Your plate can change with it.
Nobody hands you a manual for midlife. In Nourished Through the Change, I explain what's happening in perimenopause and menopause in plain, warm language, and show you how everyday food and habits can support your energy, strength, bones, heart, sleep and mood, right alongside the care you get from your doctor.
What's inside:
• 10 friendly, sourced chapters on protein, bones, strength, fiber, heart health, soy, steady energy, sleep and mood
• 72 high-protein recipes, each with protein grams, US and metric measures and a plant-based swap
• A 4-week meal plan with weekly shopping lists and a Sunday prep plan
• Protein and calcium cheat sheets, a Midlife Plate guide and pantry lists
• A 12-week Food and Mood Journal plus a "Questions for My Doctor" page
• Myth vs Fact boxes, quizzes and "Try This Tonight" quick wins in every chapter
• 48 research references, explained in plain words
No forbidden foods, no fasting rules, no supplement shopping lists. Just real food, honest research and kindness for your changing body.
Formats included:
• PDF: the complete 210-page book in its designed full-color layout, with the cover and clickable chapter bookmarks. Print the journal and toolkit pages at home.
• EPUB: a reflowable eBook for phones, tablets and e-readers (Apple Books, Google Play Books, Kobo, or Kindle via Send to Kindle).
• Instant download as one ZIP file, with a quick how-to-open guide. No DRM.
By Birgit Waites, M.S. · Celebrity Nutritionist · M.S. in Natural Medicine · Board Certified Holistic Health Practitioner (AADP)
Global wisdom, everyday wellness.
For personal use only. Please don't share or resell the files.
Educational only, not medical advice. This book does not diagnose or treat any condition and does not advise for or against hormone therapy. Please talk with your doctor about your symptoms and before changing your diet, exercise or medication.