Rebecca Snow Nutrition

Rebecca Snow Nutrition Own Your Menopause Journey! Your menopause, your way! Rebecca and Kate counsel clients virtually via Healthie/Zoom.

Taking a personalized approach to helping women manage perimenopause and menopause symptoms including hot flashes, weight gain, and mood fluctuations. They provide in-depth nutrition and herbal advice for clients with chronic illness, digestive, autoimmune, Lyme disease, MCAS, SIBO and other health conditions. Customized meal plans, food lists, recipe alterations, supplement reviews, and guidance

on what and how to eat! Rebeca and Kate coach and support individuals looking to transform their relationship with food while supporting health and wellness.

Healthy eating doesn't have to mean cooking everything from scratch.In fact, one of the best things you can do for yours...
09/07/2026

Healthy eating doesn't have to mean cooking everything from scratch.

In fact, one of the best things you can do for yourself in midlife is make nourishing food easier to eat.

When Kate shops at Costco, she's not looking for the "perfect" nutrition label. She's thinking: Will this actually make it from my grocery cart to my plate?

Protein she can grab quickly.
Frozen vegetables for the nights she doesn't want to chop.
Berries that won't spoil before she eats them.
A few healthy fats.
A couple of flavor factors to make simple food actually taste good.

And here's the fun part: with just a handful of ingredients, you can create dozens of different meals without planning seven completely different dinners.

That's especially helpful when you're tired, busy, or dealing with the very real changes that come with perimenopause.

Swipe through for Kate's Costco strategy - and then ask yourself:
What could I bring home this week that would make nourishing myself easier?

Read the full blog for Kate's Costco favorites and her simple meal formula. Link in bio or below.

https://www.rebeccasnow.com/post/healthy-foods-from-costco

09/03/2026

People often ask me what the "healthiest" meal is.

Honestly? Some of the best meals I've ever eaten are peanut butter and jelly sandwiches on a bike ride.

Not because a PB&J is magical. Because I earned my appetite. Because I'd spent the morning moving my body. Breathing fresh air. Listening to birds instead of notifications. Taking in blue skies, trees, water, and wide-open spaces.

The sandwich didn't just nourish me. The experience did.

Sometimes we get so focused on protein, fiber, antioxidants, and ingredients that we forget food doesn't exist in isolation.

It exists within a life. A life filled with movement, laughter, sunshine, meaningful conversations, quiet moments, and adventure.

Those things nourish us, too.

Food isn't just what's on your plate. It's everything you take in.

What's the best meal you've ever had and where were you when you ate it?

08/31/2026

One of the most powerful things about midlife isn't learning how to do more. It's learning what no longer deserves your energy.

For many of us, boundaries don't come naturally. We worry about disappointing people, being perceived as selfish, or letting someone down.

But here's another way to think about it... Every time you say no to something that drains you, you're creating space to say yes to something that restores you.

Yes to your health.
Yes to your peace.
Yes to your relationships.
Yes to becoming the woman you're growing into.

Boundaries aren't walls. They're a way of protecting what matters most.
What's one boundary you've set that made your life a little lighter?

08/27/2026

One of the biggest myths in health is that you have to feel motivated before you begin.

You don't. In fact, waiting for motivation is often what keeps us stuck.

The first walk doesn't change your life.

The first bike ride doesn't transform your fitness.

The first workout doesn't build strength.

But each one makes the next one a little easier. That's because action creates momentum.

Momentum builds confidence. And confidence makes it easier to keep showing up.

So the next time you're waiting to feel motivated...Try taking the smallest possible step instead.

Go around the block. Ride for ten minutes. Stretch while your coffee brews.
Don't underestimate what one small action can become when you repeat it.

💛 Read Kate's latest blog to learn why habits beat motivation…and how small routines can lead to lasting change.

"Should I stop eating fruit if I have hot flashes?"I hear this question more often than you might think. The answer?🍎 No...
08/24/2026

"Should I stop eating fruit if I have hot flashes?"

I hear this question more often than you might think. The answer?

🍎 No.

Not all sugar behaves the same way in the body.

The sugar naturally found in whole fruits and vegetables comes packaged with fiber, vitamins, minerals, and antioxidants. It's very different from the added sugars found in many ultra-processed foods and sugar-sweetened beverages.

The goal isn't to fear sugar. It's to understand where it's coming from.

In this week's blog, I break down the difference between intrinsic sugars and added sugars, what the latest research says about blood sugar and hot flashes, and why reading a food label can tell you much more than the grams of sugar alone.

💛 If you've ever wondered whether sugar is making your hot flashes worse, this one's for you. Read the full blog - link in bio or below!

https://www.rebeccasnow.com/post/sugar-cause-hot-flashes

08/19/2026

I get asked all the time, "What supplements do you take?" The answer is...it depends.

My routine changes throughout the year and evolves with my health, my goals, and this season of life. Supplements should support you, not someone else's morning routine.

Here's what's in my current lineup:

Creatine – To support lean muscle mass alongside resistance training, with the added bonus of emerging research on cognitive health.

Whey Protein – An easy way to meet my daily protein goals and support strength and healthy aging.

Omega-3s – Primarily for cardiovascular health, with exciting emerging research on brain health as well. https://pubmed.ncbi.nlm.nih.gov/37916414/

Vitamin C – Menopause has made me more histamine-sensitive. I use vitamin C to support antioxidant status, blood vessel health, and healthy mast cell function.

Multivitamin & Mineral – I love food first, but I also like the reassurance that I'm covering my nutritional bases. Recent research has also shown benefits for healthy cognitive aging. https://pubmed.ncbi.nlm.nih.gov/38244989/

Viviscal Pro – Hair shedding became very real during menopause. This has been one of my favorite tools for supporting hair density and reducing shedding.

Saffron – I take it in the evening to support mood, sleep, and stress resilience. I'm also keeping an eye on the emerging research around cardiovascular health and hot flashes.

Magnesium – My nightly staple for sleep and muscle recovery.

One final thought...

Supplements are exactly that…supplements. They work best when they're supporting a strong foundation of nutritious food, movement, sleep, and stress management.

I'd love to hear…what's one supplement that's earned a permanent place in your routine?

08/13/2026

"I don't feel like myself anymore."

I've heard these words from so many women in perimenopause and menopause.
Sometimes we say them with sadness. Sometimes with frustration. Sometimes because we're waiting to feel like our "old self" again.

But what if this season isn't about going backward?

What if it's an invitation to become someone new?

Not a different person. A different version of you.

Maybe she's stronger. Maybe she's more curious. Maybe she says yes to things that once felt intimidating. Maybe she tries paddleboarding...or hiking...or dancing...or finally signs up for that class she's been thinking about.

You don't have to reinvent your life overnight.

Just start with one new experience.

You might surprise yourself. 💛

If you're waiting to feel motivated before you exercise...You might be waiting a long time. 😉Here's a secret: I don't wa...
08/10/2026

If you're waiting to feel motivated before you exercise...You might be waiting a long time. 😉

Here's a secret: I don't wake up motivated to work out. I also don't wake up motivated to get out of my cozy bed or drink water before my first cup of coffee.
What gets me moving isn't motivation.

It's routine.

We've been taught that motivation comes first. But in reality, action creates momentum. Momentum builds confidence. And confidence makes the next workout a little easier.

That's why I don't focus on finding motivation anymore. I focus on making healthy choices easier to repeat.

If you've ever thought, "I just need more motivation," this week's blog is for you.

💛 Read the full blog to learn why habits beat motivation…and how to build routines that actually stick. Link in bio or below!

https://www.rebeccasnow.com/post/motivation-to-exercise

07/30/2026

The secret to eating more salads? Don't rely on motivation. Build a salad bar in your fridge.

Every week I spend a little time:
🥬 Washing and drying greens
🥕 Chopping colorful veggies
🥜 Prepping (or buying) a crunchy topper
🍗 Having protein ready to go (cubed chicken or your crunchy topper)

Then when lunch rolls around, all I have to do is assemble - not start from scratch.
Healthy eating gets a whole lot easier when the hard work is already done.

Future You will be very grateful. 💛

What's one salad topping you can't live without?

Healthy eating isn't just about what's on your plate. It's about the table you create around it.In menopause, we often f...
07/27/2026

Healthy eating isn't just about what's on your plate. It's about the table you create around it.

In menopause, we often focus on nutrients - and they absolutely matter. But so does the experience of eating.

Can you step away from your computer? Can you put your phone down? Can you bring a little more presence and a little less stress to the table?

Then, build a plate that works for your body:
🥦 Fill half your plate with colorful vegetables and fruit.
🍗 Add a generous serving of lean protein to support muscle and healthy aging.
🥔 Include high-fiber carbohydrates for steady energy and a healthy microbiome.
🥑 Don't forget healthy fats to support hormones and help you feel satisfied.
💧 And yes...fill your cup, too. Hydration is an often-overlooked part of the menopausal transition.

Finally, take a few minutes to move after your meal. A short walk is one of the simplest ways to support blood sugar, metabolism, and overall health.
The goal isn't to create the perfect plate.

It's to create a table that nourishes your body, calms your nervous system, and reminds you that food is meant to be enjoyed.

💛 Read the full blog (link in bio or below) for a simple framework to build your own mindful table.

https://www.rebeccasnow.com/post/mindful-eating-menopause

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