Alpine Nutrition

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Alpine Nutrition Keep food delicious and easy. Helping active women deal with menopause through intuitive eating. Creator of the Savor Food and Body Podcast.

Offering online workshops, seasonal retreats, and individual nutrition counseling. and SAVOR model of healing. Join the SavorFood&Body community!

10/15/2026

Funny enough, walnuts look a bit like little human brains—and they’re great for brain health, too. If you’re in perimenopause or menopause and dealing with brain fog, walnuts are worth adding to your routine. They’re packed with beneficial nutrients, and recent research, including a University of Reading study, found that eating a generous handful at breakfast may support faster reaction times and better memory later in the day.

10/14/2026

Stop hiding the fun-size Snickers!

The scariest thing about Halloween shouldn't be candy. If you like chocolate, have some chocolate, if you love gummy bears, go get some! Avoiding foods you love because you're afraid of overeating is a recipe for... overeating. Because once you get that forbidden fruit you will eat SO MUCH, make yourself sick, swear off of them, and the cycle begins again.

Allow yourself to have a piece of chocolate every day, if you want!

What's your favorite candy?

Are you a candidate for hormone replacement therapy (HRT)? Menopause is having a moment in the media these days. Thank g...
10/13/2026

Are you a candidate for hormone replacement therapy (HRT)? Menopause is having a moment in the media these days. Thank goodness the silence is finally breaking on this very normal season of life. Our forebears weren’t as lucky – stuck in cultural narratives centered on jokes, shame, and “just deal with it.” But what’s missing from the conversation is how to deal with menopause symptoms with phytoestrogen-rich foods!

• Soybeans and Edamame
• Tofu and Tempeh
• Flaxseeds
• Sesame Seeds and Tahini
• Chickpeas and Lentils
• Pistachios and Peanuts
• Dried Fruits such as Dates, Prunes, and Dried Apricots
• Berries and Peaches
• Garlic
• Cruciferous Vegetables

What's your fave hot flash fighter?

👻 The scariest thing about Halloween shouldn't be a bowl of candy.Yes, even mini Reese's cups can be part of a healthy d...
10/08/2026

👻 The scariest thing about Halloween shouldn't be a bowl of candy.

Yes, even mini Reese's cups can be part of a healthy diet. Here's the trick: when you restrict foods you love, you're far more likely to feel out of control once you finally let yourself have them.

This season, skip the food police in your head and hand yourself some self-compassion!

Craving more food freedom (candy included)? Head to AlpineNutrition.org for support that helps you savor every bite — Halloween and beyond. 🎃

10/07/2026

Beets pack in nutrients that are hard to find elsewhere.

They’re rich in dietary nitrates, which your body converts into nitric oxide to help relax blood vessels, improve blood flow, and support healthy blood pressure. They also contain antioxidant-rich betalains and plenty of fiber. Try roasting them at 425°F until tender and slightly caramelized, then toss with brine for a quick pickle—perfect as a side or on salads.

How do you like to eat beets?

10/06/2026

Great soup doesn't have to take all day, friends! 🍲 If your fall days feel packed and you're craving something nourishing (without hours at the stove), this dump-and-go soup is about to become your new best friend.

Here's what you'll need:
1 chopped bell pepper
1 chopped onion
1 bag frozen roasted sweet potatoes
1 can lentil harissa soup
2 cups instant beans
1 handful chopped kale
1 can fire-roasted tomatoes
Hot sauce, salt, pepper & cumin to taste

Sauté your pepper, onion, and sweet potatoes, then add the lentil harissa soup and bring to a boil. Stir in your instant beans and let them simmer until plump. Finish with kale, tomatoes, and your favorite seasonings. In about 20 minutes, you'll have a bowl that tastes like it simmered all day.

Batch it on the weekend, and you've got nourishing lunches ready to go all week. That's what I call food made easier 💛

What's your favorite fall soup? Tell me in the comments below!

10/03/2026

Roasted vegetables are your October salad savior!

Raw salads in October are a nightmare; the gorgeous greens of a summer salad are long past their prime. Select in-season vegetables like squash, sweet potatoes, carrots, beets, turnips, parsnips, and celery root (celeriac). Roast them at 425ºF in batches and keep them spread out for air circulation and maximum caramelization and texture!

What's your favorite colder-month vegetable?

10/02/2026

Pumpkin seeds: The crunchy little seeds that act like nature's chill pill!

Somebody right now is trying really hard to sell you an expensive magnesium supplement. The wellness industry loves to take a real truth, like magnesium is an essential mineral involved in over 300 biochemical reactions that keep your body and brain working normally! That's a fact. But then they want to sell you a marked-up, expensive solution.

I say, try pumpkin seeds. They are delicious, crunchy, available year-round, and chock-full of magnesium!

I love them on yogurt, soups, salads, in baking, or even paired with dried fruit and chocolate as a snack!
Have you tried pumpkin seeds?

Here's something I share with people all the time: you don't need fiber supplements or fortified foods to support your g...
10/01/2026

Here's something I share with people all the time: you don't need fiber supplements or fortified foods to support your gut. Whole fruits and veggies do the job beautifully. Grab a medium pear—it has about 6 grams of dietary fiber (roughly 20% of your daily value), feeds your healthy gut bacteria, supports digestion, and helps you feel full longer. One tip? Eat the skin for the most fiber.

What's your favorite fruit?

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Seattle, WA

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Tuesday 10am - 6pm
Wednesday 10am - 6pm
Thursday 10am - 6pm

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