My menopause nutrition book, How Flash Kitchen, will be published this summer. Below is an excerpt from my introduction.

“I’m panicking, Wendy. The weight is coming on fast and I’m quickly outgrowing some favorite items in my closet like my weekend jeans and work pants. I can’t wait to remove my bra and that never used to happen. The weight is concentrated on my belly. I feel like I have lost control, like my body is not mine anymore. I’m desperate and lost. I tried cutting back here and there and that used to do the trick. Even just 5 years ago I could shave a few pounds by cutting back or hitting the gym a little harder. But it’s not working and not only is it not working but the weight is coming on. I feel like what I used to do isn’t working anymore.” – Emma J. 53 years old

We all have hard-wired patterns of eating that have been shaped over decades of food experimentation locked in our brains. Now, at middle age, what used to work is not working anymore.

Here's what we know; you can live up to one third of your life after menopause.

Here's what else we know; over a lifetime, a human can consume over 70,000 pounds of food. Given that fact, we must believe that food matters.

Here's how I have worked; on all six floors of the hospital where I worked as a clinical dietitian, I encountered patients whose diagnosis could be prevented and improved with food.

Here's what I believe; Big Food profits when consumers are confused and overwhelmed and the most successful public relations and marketing campaigns intentionally share conflicting messages to sow doubt and stir conflict.

Here's something I have observed; the healing with come in the middle. Many people dive head first into a diet or lifestyle change and live in the world called, “All Or Nothing Thinking.” Sustainable change happens slowly and mindfully.

Here’s something else I observed; the average fiber intake of my menopausal patients is 10 – 12 grams per day which is half of the recommended minimum and their average intake of added sugar is 85 – 95 grams per day which is double the recommended maximum. 

Here's something I teach; ignore every single word and picture on the front of a food label and immediately flip the package over and read the “Nutrition Facts” label. It’s the only place they cannot lie to you. And even then, you may need someone like me to help you decipher what’s what.

Here's a basic fact; Americans don’t consume enough potassium which protects us from heart disease. Ultra processed foods are wickedly devoid of potassium and we have more heart disease today than ever before.

Here's something else: Diagnoses of large bowel/colon cancer are spiking in the Millennial generation. This may be due to better and earlier screening but it is believed that this generation has had the longest exposure to ultra processed foods which are very low in fiber.

Here's what I have observed in my patients: when a women reduces her intake of ultra processed foods, which are high in sodium and added sugars, she experiences reduced swelling and bloat, improved quality and quantity of sleep and reports better mood and energy.

Here's another thing I observed; we seem to be more concerned with the ingredients of the lotions and sunscreens we put ONTO our skin than the ingredients of the food that we put INTO our bodies 3 – 5 times each day.

And some more; late night and overnight eating has taken a massive toll on our health since the COVID pandemic and may account for more than 40% of an average menopausal woman’s daily intake.

One last thing I observe every day; grocery delivery services are convenient but remove people from being connected with the food they eat as they eliminate the physical labor of obtaining food and create a deeper divide. The virtual world of food shopping creates a disconnect from labeling, packaging and portions. It also enables us to buy food and alcohol secretly leading to binges and abuse.