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.

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

07/23/2026

Most people walk right past garlic mustard without giving it a second thought.

I usually stop. 🌿

Garlic mustard (Alliaria petiolata) is an invasive plant throughout much of North America, but it also happens to be edible. The leaves have a mild garlic-mustard flavor that works well in pestos, salads, soups, and sautés.

One of my favorite parts of herb walks is learning to see the landscape differently. Once you know a few plants, every walk becomes an opportunity to learn something new.

Nature has a wonderful way of reminding us to slow down, stay curious, and pay attention.

Have you ever foraged or discovered an edible plant on a walk?

07/20/2026

When most people think about building strength, they focus on lifting the weight.

But one of the most important parts of the movement is actually lowering it.

That's called the eccentric phase, and it's where a lot of the magic happens.
During perimenopause and menopause, eccentric exercises can be especially helpful because they support:

💪 Muscle preservation
🦴 Bone health
🦵 Tendon strength
🩸 Metabolic health

One of my favorite things about eccentrics? They often feel more manageable while still providing a strong training stimulus. That makes them a great way to build confidence if you're new to strength training or returning after a break.

You don't have to start with the heaviest weights. You just have to give your muscles a reason to adapt.

Have you tried incorporating slower lowering movements into your workouts?

07/16/2026

One of the biggest myths in perimenopause is that you just need more willpower.
You don't. You need a place to begin.

Movement isn't built through discipline. It's built through repetition.

One walk becomes two.
One workout becomes a routine.
One small promise to yourself becomes confidence.

Over time, your brain starts to associate movement with feeling stronger, clearer, and more energized. That's the kind of dopamine worth chasing.

You don't have to love exercise on day one. You just have to be willing to be a beginner.

The goal isn't perfection. It's building a habit that your future self will thank you for.

💛 What's one small way you've moved your body this week?

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