The Menopause Dietitians - Ina Benkova RD

The Menopause Dietitians - Ina Benkova RD Contact information, map and directions, contact form, opening hours, services, ratings, photos, videos and announcements from The Menopause Dietitians - Ina Benkova RD, Nutritionist, 46 St Clair Avenue E Suite 300, Toronto, ON.

My mission is to empower menopausal women to break free from the cycle of dieting, achieve sustainable weight loss and manage your symptoms with confidence so that you can live the vibrant and fulfilling life you deserve.

06/10/2026

Nobody warned you about this part.

Vaginal dryness. Painful s*x. Recurring UTIs that won’t quit. These aren’t random inconveniences — they’re all connected to one thing: declining estrogen and a condition called GSM (Genitourinary Syndrome of Menopause).

And here’s what most women aren’t told: unlike hot flashes, GSM doesn’t just resolve on its own. The longer it goes unaddressed, the more the tissue changes progress.

The good news? It’s absolutely treatable.
Swipe to learn what’s actually happening in your body — and what you can do about it.

💾 Save this one; you’ll want to come back to it.

Be honest: when you get a question wrong, do you actually review it… or move on?Most CDRE candidates do the second one. ...
06/10/2026

Be honest: when you get a question wrong, do you actually review it… or move on?

Most CDRE candidates do the second one. And it's the reason the same knowledge gaps keep showing up on exam day.

Reviewing your wrong answers properly is one of the highest-leverage study habits you can build. Not skimming the rationale. Actually interrogating your reasoning.

Drop a 🙋 if you've been speed-running through questions without really stopping to review. This one's for you. 👇

05/07/2026

Thai Chicken Curry, but make it dietitian-approved 🍛✨

This one is cozy, flavourful, and actually balanced — with protein from the chicken, fibre from the veggies, and satisfying carbs if you serve it with rice.

As a dietitian, I love meals like this because they don’t feel like “healthy eating.” They feel like real food you actually look forward to eating.

Perfect for a weeknight dinner, meal prep, or when you want something comforting without overcomplicating it.

Thai Chicken Curry 🍛
Ingredients
1 ½ cups jasmine rice, soaked 30 min + rinsed
1 ½ lbs boneless skinless chicken thighs
Salt + pepper
2 tbsp avocado oil
4 carrots, sliced
1 head broccoli, chopped
1 small onion, diced
3 garlic cloves, minced
1-inch ginger, minced
4 tbsp green curry paste
1 can coconut milk
1 ½ cups chicken or bone broth
Fresh lime juice
Cilantro

Instructions:
Season chicken with salt and pepper. Heat avocado oil in a large pot over medium-high heat, then sear chicken for 3–5 minutes per side. Remove and set aside.
Reduce heat to medium. Add onion, carrots, and broccoli and cook for about 3 minutes. Add garlic and ginger and cook another 1–2 minutes. Stir in curry paste for 30 seconds.
Add broth and coconut milk, scraping the bottom of the pot. Stir in rinsed rice and 1 tsp salt. Bring to a simmer, then return chicken to the pot.
Cover, reduce heat to low, and simmer for 20 minutes. Turn off heat and let sit, covered, for 10–15 minutes.
Serve with lots of fresh lime juice and cilantro.

Save this for your next dinner idea 🥥🌶️

This Women’s History Month, we’re thinking about all the women who came before us who navigated menopause in silence.The...
03/03/2026

This Women’s History Month, we’re thinking about all the women who came before us who navigated menopause in silence.

The grandmothers who never talked about hot flashes. The mothers who white-knuckled their way through sleep disruption without a word. The colleagues who suffered brain fog alone, wondering if something was wrong with them.

They deserved better. They deserved to know what was happening to their bodies. They deserved support, not shame. They deserved to be believed.

Today, we’re changing that story—one conversation, one woman, one evidence-based nutrition strategy at a time.

Because honoring the women who came before us means making sure the women who come after us don’t have to go through this alone.

Here’s to the history makers: the women breaking the silence, asking the hard questions, and refusing to suffer in secret. That includes YOU. 💜

If you started HRT and feel better... but not as good as you expected, you’re not alone. 💛Hot flashes gone ✓Still exhaus...
02/25/2026

If you started HRT and feel better... but not as good as you expected, you’re not alone. 💛

Hot flashes gone ✓
Still exhausted ✗
Better sleep ✓
Can’t lose weight ✗

Here’s what most women aren’t told: HRT is powerful, but it doesn’t replace nutrition.

Hormone therapy works WITHIN a system that includes:
➡️ Blood sugar regulation
➡️ Stress hormones
➡️ Muscle mass
➡️ Nutrient status
➡️ Digestive health

When these areas aren’t supported, HRT helps some symptoms while leaving others untouched.

In this carousel, I’m breaking down:
→ What HRT does exceptionally well
→ Where it falls short without nutritional support
→ Why weight, fatigue, and cravings persist
→ The missing link most doctors don’t discuss
→ What actually works for sustainable relief

The women who feel BEST in menopause integrate appropriate hormone therapy with proper nutrition, strength training, and stress management.

It’s not either/or. It’s BOTH/AND.

Read the full blog on our website 💖

Progesterone side effects explained 🧠✨Started progesterone and feeling hungrier, bloated, or emotionally off? You’re not...
02/17/2026

Progesterone side effects explained 🧠✨

Started progesterone and feeling hungrier, bloated, or emotionally off? You’re not imagining it—and it doesn’t mean your body is rejecting the hormone.

In this carousel, I break down:
➡️Why progesterone affects appetite, bloating & mood
➡️What’s really happening in your body
➡️How nutrition makes ALL the difference
➡️Practical strategies that actually work
➡️When to expect improvement

The truth? Most progesterone side effects aren’t about the hormone itself—they’re about how it interacts with your current nutritional state.

👉 SAVE this post for later
👉 SHARE with someone navigating HRT
👉 COMMENT “CALL” to book your FREE 20-minute Strategy Call with us today! 😊

Have you experienced side effects on progesterone? Tell me in the comments! 💬

02/12/2026

If food suddenly feels harder in menopause, it’s not because you lost discipline.

It’s because your biology shifted.

Estrogen changes affect blood sugar regulation.
Cortisol becomes more reactive.
Sleep gets disrupted.
Neurotransmitters fluctuate.

Of course cravings feel louder.
Of course restriction backfires.
Of course emotional eating feels more intense.

This isn’t a character flaw. It’s a transition.

And menopause doesn’t need tighter control. It needs better support.

This is the kind of work we do inside the Menopause Relief Program — helping you understand what’s happening in your body so food stops feeling like a battle.

No restriction.
No shame.
Just steady, hormone-aware guidance.

Save this if it resonated 🤍
Comment “CALL” to learn more 😊

Motivation struggles in perimenopause aren’t a character flaw, they’re a signal.Hormonal shifts, sleep changes, and incr...
01/16/2026

Motivation struggles in perimenopause aren’t a character flaw, they’re a signal.

Hormonal shifts, sleep changes, and increased stress sensitivity change how motivation works in midlife. Trying harder isn’t the answer — support is.

If you’re ready to stop blaming yourself and start working with your body:
✨ Join the Menopause Relief Program or book a free 20-minute Menopause Strategy Call with us today! 🥰

Save this. Share it with someone who needs it.

January is Alzheimer’s Awareness Month in Canada, and it’s an important time to talk about memory changes without fear.M...
01/12/2026

January is Alzheimer’s Awareness Month in Canada, and it’s an important time to talk about memory changes without fear.

Many women experience brain fog, forgetfulness, and reduced focus during perimenopause and menopause due to hormonal shifts, sleep disruption, stress, and metabolic changes.
That does not automatically mean dementia.

Understanding what’s normal and what deserves further evaluation is empowering.

If memory changes are affecting your confidence or quality of life, support matters.
✨ Join the Menopause Relief Program or book a free 20-minute Menopause Strategy Call with us today! 🥰

Save this. Share it with someone who’s been quietly worrying.

Before the year ends, we wanted to pause.This year, we heard the same things over and over from women in perimenopause a...
12/29/2025

Before the year ends, we wanted to pause.

This year, we heard the same things over and over from women in perimenopause and menopause:
“I’m doing everything right, but my body feels different.”
“I’m exhausted.”
“I don’t feel like myself anymore.”

If that sounds familiar, this matters…you weren’t failing, your body was changing.

Perimenopause and menopause affect energy, weight, mood, sleep, and how your body responds to food and stress. Trying harder wasn’t the answer. Understanding what was happening was.

As we step into January, we’re carrying this forward:
✅less pressure, more clarity
✅less restriction, more support
✅care that works with your hormones, not against them

If you’re looking for support that finally feels right, comment CALL and we’ll help you get started with our Menopause Relief Program.

You don’t have to navigate this alone. 😊

Address

46 St Clair Avenue E Suite 300
Toronto, ON
M4T1M9

Website

Alerts

Be the first to know and let us send you an email when The Menopause Dietitians - Ina Benkova RD posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Contact The Business

Send a message to The Menopause Dietitians - Ina Benkova RD:

Shortcuts

Featured

Share

Category