If you have been considering starting a GLP-1 medication, or have recently started one, you may be feeling both excited and a little unsure of what is ahead. These medications work by slowing down digestion and act on appetite signaling in the brain, which often means you feel full faster and stay satisfied longer. That can be a welcome shift to many, but it can also takes some getting used to. In the first few weeks, it is common to experience side effects such as nausea, vomiting, constipation, or diarrhea. For most people, these ease as the body adjusts to the medication, but it can feel upsetting or disruptive in the moment. The good news is that there are gentle ways to support yourself through it. Eating smaller, more frequent meals instead of large meals can make digestion easier and can be more tolerable while experiencing nausea. In addition, choosing foods that are blander during this time may help, ex. grilled lean proteins, greek yogurt, cottage cheese, cooked vegetables (if tolerable), rice, toast, etc. Hydration is also key - water and herbal tea (ex. ginger) can ease constipation and help with nausea, even if your thirst cues aren’t as strong. Because your appetite will likely be reduced, it can be useful to try to get the most "bang for your buck" when you are eating. Focusing on protein, fiber, and complex carbohydrates will help you stay energized and protects muscle, while also keeping blood sugar steady. Think of pairing foods like eggs with veggies and whole grain toast, yogurt with berries and granola, or salmon with vegetables and brown rice. An additional piece of the puzzle that often doesn’t get the attention it deserves is movement. You don’t need to dive into an intense workout routine, but gentle strength training or regular walks can go a long way in keeping your metabolism and muscles strong while you are eating less and inevitably losing muscle mass along with adipose tissue. It can also help the digestive process when engaging in gentle movement following eating. Most importantly, remember this: the medication is one tool. The slow and steady habits you build alongside it, i.e. balanced, nourishing meals, mindful portions, staying hydrated, and moving your body, are what will make the results last. Be patient with yourself, give your body grace as it adjusts, and know that it’s perfectly normal for this journey to take time. Here are Restorative Nutrition and Wellness we will ensure you receive the individualized care that you deserve to help you ease into the transition of life on a GLP-1 medication, and how to maintain dietary and lifestyle changes long-term.

Going out to eat can be one of life’s joys; good food, good company, and a break from cooking. But for many, it also brings feelings of stress and anxiety due to fear of overeating. If you find yourself fearing leaving restaurants feeling uncomfortably full or regretful, you’re not alone. The good news? With a few mindful eating strategies, you can begin to enjoy your meals out without the discomfort of overeating. Gentle Strategies to Try Ensure you have eaten enough earlier in the day If you are struggling with disordered eating, you may find it tempting to restrict intake earlier in the day to "save up" for a meal out. Doing this only leads to excessive hunger which can increase the likelihood of overeating. Instead, try eating regularly throughout the day. Have a plan Looking at the menu ahead of time and choosing 1-2 options that you would like to try or feel comfortable with can help reduce overwhelm while at the restaurant. Plate yourself If you are sharing appetizers with others, try plating yourself instead of eating from the appetizer plates. Plating yourself will allow you to better conceptualize the quantity of food you are eating. Chew food to paste consistency Chewing food thoroughly not only aids in the digestive process, but provides a pause and allows you to check in on your hunger and fullness cues. Ask yourself: How am I feeling in this moment? Am I starting to get full? Am I already full? Am I still enjoying this food? Remember why you are there in the first place Going out to eat is about more than food, it’s also about connection and enjoyment. Remember that these meals will not make or break your health or your body. Final thoughts Learning to eat intuitively and mindfully takes time and practice. Instead of aiming for rigidity and control, focus on building a compassionate relationship with food, one where satisfaction and nourishment coexist. If you find that going out to eat feels overwhelming or is linked to deeper patterns of overeating, seeking support from a registered dietitian can make a meaningful difference. We are here for your at Restorative Nutrition and Wellness.

Throughout the lifecycle, your body will naturally change, both in how it looks and how it feels. Many women notice shifts in weight, muscle mass, and/or energy, which can lead to confusion and frustration, feeling as though they are “doing the same things” but their body is responding differently. I am here to reassure you: these changes are normal, and there are gentle, effective ways to support your health at every stage of life to keep you feeling like yourself. Why does the body change with age? Research shows that starting in midlife, most of us will gradually lose muscle and gain a higher percentage of adipose tissue. This is part of natural aging. Women may specficially notice body changes during and after menopause due to hormonal shifts, especially lower estrogen, which can influence where fat is stored and how muscle is maintained. None of this means you are doing anything wrong, it is simply how bodies change over time. While you cannot stop your body from changing with age, you can be supportive with dietary and lifestyle behaviors. How can we be supportive with food and movement? Protein: Eating a consistent and adequate amount of protein helps protect muscle as you age. Aim to include a source at each meal from foods such as: salmon, chicken breast, greek yogurt, cottage cheese, eggs, beans, lentils, tofu, edamame, etc. Fiber: Fill your plate with fiber-rich vegetables and fruits such as: broccoli, brussels sprouts, sweet potatoes, spinach, berries, and apples. This will not only provide you with an abundance of micronutrients, but can aid in regular digestion as well as keep you fuller, for longer. Complex carbohydrates: Include fiber-rich carbohydrates for energy such as: whole grain bread, whole grain pasta, brown rice, quinoa, and oatmeal. Omega-3 fats: Favor omega-3-rich fats when possible, such as: avocado, chia seeds, flax seeds, hemp seeds, olive oil, and walnuts. Movement: Resistance training (even with light weights or bodyweight exercises) helps to maintain muscle and bone density. Pairing this with regular walking, biking, jogging, etc. supports heart health, energy, mood, and weight management. Sleep and stress management: Inadequate sleep and unmanaged stress can affect hormones that regulate appetite and metabolism. Prioritizing your rest is just as important as your meals and movement! Aiming for 7-9 hours a night is recommended. Compassionate self-talk: The research is clear: engaging in negative self talk about our body does more harm than good. A compassionate, neutral, realistic approach leads to healthier, longer-lasting habits. A gentle reminder Your body is not failing you, it is adapting. By focusing on nutrition, movement, and rest, you can feel more at peace in your body, no matter your age. Interested in learning more? Restorative Nutrition and Wellness provides a safe, non-judgemental space to explore confusion and frustration around body changes, and provide you with individualized, sustainable tools to support you throughout your life cycle. Resources: https://www.nia.nih.gov/health/menopause https://www.health.harvard.edu/womens-health/menopause-and-weight-gain-connection-and-what-to-do-about-it https://www.nhlbi.nih.gov/health/sleep-deprivation https://www.jamda.com/article/S1525-8610%2813%2900312-8/fulltext https://odphp.health.gov/sites/default/files/2019-09/Physical_Activity_Guidelines_2nd_edition.pdf https://ajph.aphapublications.org/doi/10.2105/AJPH.2014.302325 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9326769/

Food is meant to nourish us, connect us, and provide us with energy. But sometimes, our relationship with food feels heavy - filled with guilt, stress, or a sense of being out of control. If this resonates with you, please know: you are not alone. You may be wondering, when should I seek support in healing my relationship with food? Below are some signs that it may be time: You feel preoccupied with food-related thoughts You spend much of the day worrying about what you “should” eat, what you have eaten, or how to “make up for" what you have consumed. You experience guilt, shame, or anxiety after eating You leave meals and snacks feeling like you "failed"; often ending in judgement and distress. You have food rules, fears, and food-related anxiety You avoid social events, skip meals with loved ones, or feeling stressed when your “safe foods” aren’t available. Holidays and birthdays in particular feel challenging. You feel out of control around food You experience episodes of eating to the point of physical discomfort, eat in secret, or feel unable to stop eating, even when you want to. Your hunger and fullness cues feel confusing Hunger and fullness cues feel unpredictable or hard to trust. Struggling to sustain disordered eating is not a matter of willpower, it is a sign that your body and mind are asking for gentler care. If any of the above sounds familiar, you don’t need to wait until things feel “bad enough” to reach out. Support is for anyone who feels stuck, exhausted, or overwhelmed by food. At Restorative Nutrition and Wellness, we provide a collaborative and compassionate space to explore your relationship with food, without judgment. If you’re ready, or even if you’re a little bit unsure, we would love to walk alongside you.