The Mindful Eating Table

We expand the plate into a table to remind ourselves that food exists in the context of our lives. What we eat is influenced by the people we eat with, the presence we bring to the table, and the time we have to prepare our meals.

Make Your Table Sacred and Stress-Free: mindfully

The table is a place to unwind. It is a time to step away from work, share a meal with loved ones or friends, and put away the electronics. It's a chance to check in with your body and your overall sense of well-being.

Bring self-compassion to the table. Allow yourself to show up exactly as you are.

Bring mindfulness to the table, too. Notice your hunger and fullness. Pay attention to how your food tastes. Become aware of distractions that pull your focus away from the sensory pleasure of eating, meaningful conversation, or simply enjoying a few moments of peace and quiet.

Fill Your Cup

Hydrate with water or other low- or no-calorie beverages. When you set your plate, include a glass as well.

Hydration is especially important during menopause. Many postmenopausal women experience overactive bladder symptoms and unintentionally drink too little. Ironically, drinking enough fluids dilutes urine, making it less irritating to the bladder, and also helps flush bacteria from the urinary tract.

If you urinate frequently, consider adding a low-dose electrolyte, such as Elyte or Hi-Lyte, to your daily water. Other hydrating beverages include herbal tea, almond milk, or skim milk.

A classic study called the Beverage Hydration Index (BHI) compared water with other beverages and found that skim milk and whole milk helped participants retain 50-58% more fluid than water. Water with electrolytes also outperformed plain water. Cola, coffee, tea, sports drinks, lager, orange juice, and sparkling water were not significantly better than water for hydration.

Researchers believe this is due to the electrolyte content and the protein and fat in milk, which slow stomach emptying and reduce fluid loss.

This matters because so many menopausal women tell me they simply feel dry. Hydration matters. Nondairy milks were not included in the study, but they may provide similar benefits depending on their nutrient composition.

Lean Protein (25%)

The key to improving body composition, reducing belly fat, and fitting your clothes during the menopausal transition is protein.

You don't just want to eat more protein. You want to improve your protein-to-energy ratio. That means choosing lean proteins that increase your protein intake without dramatically increasing calories.

Examples include edamame, tofu, egg whites, beans, lentils, pork tenderloin, chicken, turkey, venison, lean beef, white fish, shellfish, bone broth, and protein powders.

Healthy fats are important, too. However, today's diet is generally much higher in fat and sugar than that of our ancestors because of processed foods, factory-farmed meats, and added oils.

I talk more about protein HERE.

Aim to fill one-quarter to one-third of your plate with lean protein, then make small shifts with the rest of your plate using colorful plant foods.

COLOR: Mostly vegetables and some fruits (50%)

Vegetables and fruits should make up half of your plate. They are rich in water and fiber while being relatively low in calories. This is where you get the biggest nutritional return on your investment.

Translation? They're packed with nutrients.

Some are even more nutrient-dense than others. For example, kale contains more folate and magnesium than romaine lettuce.

Eat the rainbow whenever possible, and choose darker-colored fruits and vegetables more often than lighter-colored ones.

Fats and Hormone-Supporting Foods (10%)

You need healthy fats to produce hormones and help keep inflammation under control.

Examples include avocado, walnuts, pecans, olive oil, olives, hemp seeds, flax seeds, chia seeds, turmeric, dark chocolate, and beets.

Balanced Carbohydrates (15%)

Choose starchy carbohydrates that are high in fiber and have a lower glycemic impact. These foods provide steady energy without causing large spikes in blood sugar.

Carbohydrates are not something to fear. They fuel your workouts, restore energy afterward, help lower stress hormones after exercise, and feed your microbiome.

Some starches also become resistant starches, meaning they are not fully digested. Instead, they travel to the colon, where they nourish beneficial gut bacteria.

Some of the best choices include beans, lentils, edamame, oats, brown rice, quinoa, whole wheat, sweet potatoes, potatoes, sourdough bread, bananas, winter squash, and root vegetables such as parsnips, rutabagas, celery root, radishes, and beets.

Beans and lentils are God's gift to the menopausal woman. As Jim Duke used to say, "Beans, beans, good for your heart, the more you eat, the less you infarct."

Beans are rich in fiber, protein, and phytoestrogens. They support heart health, help lower cholesterol, and nourish your microbiome. If they cause gas, simply start with small portions and gradually increase your intake.

While soy contains the highest levels of isoflavones, all beans contain some phytoestrogens. Not every Western woman has the gut bacteria needed to convert these isoflavones into equol, the more biologically active form. However, a systematic review and meta-analysis published in JAMA found that plant-based phytoestrogens were associated with fewer hot flashes and less vaginal dryness (Franco, 2016).

Fun Foods

Food is meant to be enjoyed.

All things in moderation...even moderation. Examples include coffee, alcohol, sugar, fried foods, chocolate, and your favorite treats.

Move Your Body

Moving your body for just 10 minutes after a meal helps stabilize blood sugar and reduce insulin resistance. That benefits far more than diabetes risk. It also supports brain health, skin health, and mental focus.

We emphasize resistance training because muscle is one of the strongest predictors of healthy aging.

Get strong to live long.

That said, the best exercise is the one you'll actually do. Your body was made to move, stretch, and become stronger.

Choose activities you enjoy, whether that's walking, dancing, pickleball, swimming, biking, yoga, Pilates, barre, weight lifting, calisthenics, or group fitness classes. Moving your body is always better than not moving at all.

Rebecca Snow, MS, CNS, LDN, RH(AHG): Rebecca’s journey with herbal medicine began in 1997, sparking a lifelong passion for healing with plants. With over 23 years of clinical experience, Rebecca is a thought leader in the field.  She specializes in chronic conditions and supporting women through menopause. Her mission is to empower women to embrace this stage of life with nutrition and lifestyle strategies that make the years ahead vibrant and healthy.

https://rebeccasnow.com/meet-the-team#rebeccasnow

References:

Maughan, R. J., Watson, P., Cordery, P. A., Walsh, N. P., Oliver, S. J., Dolci, A., Rodriguez-Sanchez, N., & Galloway, S. D. (2016). A randomized trial to assess the potential of different beverages to affect hydration status: development of a beverage hydration index. The American journal of clinical nutrition, 103(3), 717–723. https://doi.org/10.3945/ajcn.115.114769

Franco OH, Chowdhury R, Troup J, et al. Use of Plant-Based Therapies and Menopausal Symptoms: A Systematic Review and Meta-analysis. JAMA. 2016;315(23):2554–2563. doi:10.1001/jama.2016.8012