2. Kristie L. Finnan, RD, LDN Registered Dietitian, Licensed Nutritionist, Creative Director at KLF Nutrition www.KristieFinnan.com www.DivaDietitian.com Twitter: @KristieFinnan & @DivaDietitian

3. 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?

4. What is Perimenopause? Why Nutrition Matters Nutrient Needs Maintaining your weight

5. 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 months Ovaries stop functioning WHAT IS PERIMENOPAUSE?

6. Symptoms can include: Irregular periods hot flashes sleep problems mood swings Changes in your skin WHAT IS PERIMENOPAUSE?

7. Increased Risk of Osteoporosis Heart Disease Memory Loss Weight Gain WHY NUTRITION MATTERS?

10. To Prevent Osteoporosis: Perimenopause: 1000 mg/day Menopause: 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

11. 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

12. 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

13. 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

17. 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

18. 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 whitebreads- 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

19. 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

20. 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

21. 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

22. 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

23. KRISTIE L. FINNAN, RD, LDN KLF 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.com Phone: 215-550-3434 email: Kristie@DivaDietitian.com www.DivaDietitian.com www.KidsLoveFood.com