Theresa Gentile Nutrition

This is 45.

All these years filled with lessons, growth, laughter, challenges, and so many blessings that have shaped me into who I am today.

Every experience has a purpose, every setback has a lesson, and every moment is worth appreciating. I always used to postpone joy - I used to think there would always be another chance to celebrate, another dinner, another birthday, another moment. But life has shown me that not every moment comes around again.

I’m learning to be present, soak it all in, and be grateful for today.

Cheers to 45! 🥂🎂❤️

☀️ July goals to preserve your metabolism especially if you’re in perimenopause or menopause

-including breakfast can prevent blood sugar crashes, swings, and sugar cravings later in the day

-Take 3 summer walks - not to burn calories for your mood. Meet a friend, stroll after dinner with your spouse, walk with the kids…it can help heart health and lower blood sugar levels.

-Add a seasonal fruit/veg at each meal.
Watermelon
Blueberries
Tomatoes
Corn
zucchini
Peaches

-Take an hour each week just for you. - Read. Go to the beach. Sit outside with your coffee. Get a manicure. See a friend 😊

-Strength train 2x this week. Even just 15 minutes. Put logs on that metabolic fire.

No multitasking. No guilt. It’s built into your schedule

This July, chase more energy, fewer cravings, stronger body. ✌️

👆 First, Grab my free handout on how to Crush Nighttime Sugar Cravings in my bio 👆

(And, on a separate note, what kind of snacks do you keep in your desk drawer at work?)

My sugar cravings used to be so strong in the afternoon …until I changed my breakfast!

If you’re grabbing a muffin, a croissant🥐 , one slice of toast, or even a loaded overnight oats, you’re setting yourself up for a blood sugar roller coaster.

Instead, build breakfasts around:
🥚 Protein (~25 grams (you knew I was going to say that didn’t you 😉))
🍎 Fiber (1 fruit or unlimited veg; and whole grains, like barley, buckwheat, quinoa (yes, even for breakfast)
🥑 Healthy fats (This is a wild card. If you add, stick to ~1/4 avocado)

This formula keeps you satisfied and keeps your blood sugar even keeled so those counter regulatory hormones aren’t churning at 3pm telling you to get the donut with your coffee 😉

Now, this isn’t the only reason you’re craving sweets midday - cortisol has a lot to do with it as well.

👆 Grab my free handout on how to Crush Nighttime Sugar Cravings in my bio 👆

My Sunday started out great. Actually, I started both weekend days with exercise. Yesterday was pickle ball, today was frisbee there dog park. And then my husband wanted to grill. Which was great. But it was big hamburgers. And then fried chicken ended up in the dinner table. Not what I planned. Or even wanted. So, I paired it with lots of veggies.

And tomorrow- I’ll go back to my normal. No restricting, no guilt.

Too many of us starting to diet ‘again’ on Monday, trying to undo the calories from the weekend.

But your body can find a homeostasis. It can level out if you give it a chance and fuel it with respect.
❌Not stuffing and stuffing.
The binge-restrict cycle is exhausting! 😩

Start tomorrow with healthy breakfast. Not just coffee.
20g protein,
Fruit
Whole grains

Save this for the next Monday you want to underfuel all week trying to undo your weekend. ✌️

Estrogen ( 💕 you, estrogen) plays a role in protecting our heart health, but as levels decline in perimenopause and menopause, our LDL (bad) cholesterol often rises, and the HDL cholesterol (the good kind) could decrease.

at the same time, many women are becoming more insulin resistant, which can promote fat storage around the abdomen. Which is not good for the heart.

So it’s not that you did something wrong – but it’s also not too late to do something right.

Start by bumping up fiber 💪!
-Aim for one extra fruit or vegetable per day right now
-Swap out a refined carb for complex carb. (Whole wheat bread, whole wheat, pasta, bulgar/quinoa/farro instead of white rice, swap chips for pumpkin seeds)

🌟 What’s one way you can bump up your cholesterol lowering fiber this week to reach your goal of 25 g per day??

A reminder for when you’re working on weight loss & blood sugar control this week. You don’t need to do everything perfectly. One protein, rich breakfast, one walk, one balanced meal, one good night’s sleep – those choices add up. Keep moving in the direction you want to go. ✌️

Need a start? Download my hormone balancing meal plan in bio. 😊

I’m a weight loss dietitian helping busy moms balance their hormones and make eating easy!

My June fat loss goals are leaving behind unhealthy habits like these:

1- waiting until Monday – no more waiting for a fresh week to make healthy food choices.
✅One healthy meal counts. One walk counts.

2-please don’t skip breakfast anymore. Or if you’re going to only have coffee, at least put some collagen powder in there for protein society.
✅ Balance those blood sugars.

3– no more all or nothing thinking let’s start retraining your brain that one indulgent meal doesn’t ruin your progress.

4-comparing my metabolism to my 25 year-old self. We need to start leaving behind expectations based on a different season of life.
✅Perimenopause requires a different approach.

Download your Hormone Balancing Meal Plan in bio to get started 😊

Enjoyed talking about GLP-1’s, nutrition and immunity with Medscape!

https://www.medscape.com/viewarticle/pcp-points-glp-1s-and-nutrient-immunity-absorption-2026a1000gz6?ecd=a2a

Walk for enjoyment, walk for stress relief, walk for exercise…but not to earn calories 🫶

Sometimes we need a little motivation! Don’t underestimate glamorous things to jump start better health, fat loss, & blood sugar control 🫶
🌞 Sun
💧 Hydrate
😴 Sleep
🥗 consistency

Drop a ☀️ if you’re just in a better mood when the weather is better!

(And on that note, these northeast winters are getting more depressing to me…anyone else?)