The Menopause Dietitians - Ina Benkova RD

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My mission is to empower menopausal women to break free from the cycle of dieting, achieve sustainable weight loss and manage your symptoms with confidence so that you can live the vibrant and fulfilling life you deserve.

Struggling with menopausal weight gain? 💪 Getting enough protein could be your missing piece! Here are 5 easy ways to bo...
04/15/2025

Struggling with menopausal weight gain? 💪 Getting enough protein could be your missing piece! Here are 5 easy ways to boost your intake.

Protein is absolutely crucial during menopause for maintaining muscle mass, supporting metabolism, and managing those stubborn hunger pangs.
Whether you're dealing with hormone fluctuations, fighting fatigue, or working to maintain your weight, adequate protein will help you feel more energized, satisfied, and in control of your nutrition.

Here are my top 5 protein powerhouses for menopausal women:
1️⃣ Greek Yogurt - Perfect for breakfast or snacks
2️⃣ Cottage Cheese - Great for afternoon energy
3️⃣ Hard-Boiled Eggs - Convenient protein on the go
4️⃣ Lentils & Legumes - Plant-based protein champion
5️⃣ Wild-Caught Salmon - Hormone-balancing superstar

Ready to take control of your menopausal journey? These protein-rich foods are just the beginning!
Want more guidance? Grab my free guide ""The Menopause Guide: 5 Key Foods for Menopausal Weight Loss"" for a deeper dive into nutrition strategies that actually work during menopause. Link in bio! 🌟

Save this post for easy reference when meal planning!

Menopause Lasts Longer Than You Think Menopause itself is just one part of the journey. The entire experience of perimen...
04/11/2025

Menopause Lasts Longer Than You Think

Menopause itself is just one part of the journey. The entire experience of perimenopause (the transition leading up to menopause) can last for several years—sometimes up to a decade! That means you could be dealing with hormone fluctuations for a lot longer than you may have anticipated.

Whether you’re approaching menopause or navigating its challenges, remember that support and resources are available to guide you through this significant life stage.

DM me with 'RELIEF' to learn more about The Menopause Relief Program. Your future self will thank you for taking this first step today.

Struggling with menopausal weight gain? Your nutrient intake might be the missing piece of the puzzle! 🧩During menopause...
04/07/2025

Struggling with menopausal weight gain? Your nutrient intake might be the missing piece of the puzzle! 🧩

During menopause, our bodies need specific nutrients to support hormone balance, metabolism, and overall well-being. Yet many women I work with are unknowingly deficient in these crucial nutrients, making weight management even more challenging.

In today's post, I'm breaking down 3 essential nutrients that can make a real difference in your menopausal journey. These aren't just random supplements - they're science-backed nutrients that specifically support:
• Hormone balance
• Metabolic health
• Better sleep quality
• Reduced hot flashes
• Sustainable weight management

➡️ Swipe through to discover which nutrients you need and how to include them in your daily diet!

Want more practical tips for managing menopausal weight gain? Download my free ""Menopause Guide: 5 Key Foods for Menopausal Weight Loss"" - your comprehensive resource for navigating nutrition during this transition. Link in bio! 🌟

Save this post for future reference and share it with other women who might need this information! 💕

03/29/2025

Think Menopause Is Just for Your 50s? Think Again!

While the average age for menopause is 51—but your body doesn’t always follow that schedule. Some women hit menopause in their 30s (yup, really!), while others cruise into their 60s before it shows up. It’s called early or late menopause—and it’s all totally normal. Your timeline is uniquely yours!

These are the exact strategies I’ve used to help hundreds of women overcome stubborn menopausal weight gain - no crash d...
03/27/2025

These are the exact strategies I’ve used to help hundreds of women overcome stubborn menopausal weight gain - no crash diets or extreme measures required! 🌟

As a Registered Dietitian who helps women over 40 lose weight, I know how frustrating it can be when traditional weight loss methods stop working. That’s why I use these evidence-based approaches that specifically target the unique challenges of menopause.

Each of these strategies has been tested and proven with my clients who were exactly where you are now - feeling frustrated, confused, and wondering if sustainable weight loss is even possible during menopause.

1️⃣ The protein timing strategy that’s helped my clients maintain muscle mass and boost metabolism
2️⃣ The truth about carbs during menopause (and why you shouldn’t eliminate them)
3️⃣ The exercise approach that actually works for hormonal balance
4️⃣ The missing link between stress and menopausal weight gain
5️⃣ Why generic weight loss advice fails during menopause

Ready to transform your approach to menopausal weight loss?

👉 DM me “RELIEF” to learn The Menopause Relief Program and start your journey to sustainable weight loss now!

We can make your menopausal years your healthiest years. 🌸

These are the exact strategies I've used to help hundreds of women overcome stubborn menopausal weight gain - no crash d...
03/27/2025

These are the exact strategies I've used to help hundreds of women overcome stubborn menopausal weight gain - no crash diets or extreme measures required! 🌟

As a Registered Dietitian who helps women over 40 lose weight, I know how frustrating it can be when traditional weight loss methods stop working. That's why I use these evidence-based approaches that specifically target the unique challenges of menopause.

Each of these strategies has been tested and proven with my clients who were exactly where you are now - feeling frustrated, confused, and wondering if sustainable weight loss is even possible during menopause.

1️⃣ The protein timing strategy that's helped my clients maintain muscle mass and boost metabolism
2️⃣ The truth about carbs during menopause (and why you shouldn't eliminate them)
3️⃣ The exercise approach that actually works for hormonal balance
4️⃣ The missing link between stress and menopausal weight gain
5️⃣ Why generic weight loss advice fails during menopause

Ready to transform your approach to menopausal weight loss?

👉 DM me ""RELIEF"" to learn The Menopause Relief Program and start your journey to sustainable weight loss today!

Together, we can make your menopausal years your healthiest years. 🌸

I'm a Menopausal Weight Loss Dietitian, and here's what I'm not ashamed to admit... 👩‍⚕️As health professionals, we ofte...
03/25/2025

I'm a Menopausal Weight Loss Dietitian, and here's what I'm not ashamed to admit... 👩‍⚕️

As health professionals, we often feel pressure to demonstrate "perfect" eating habits. But during menopause, this pursuit of perfection can do more harm than good.

Here's what I want you to know:

1️⃣ I don't eliminate food groups, because I know my body will compensate later through cravings
2️⃣ I enjoy meals out, making slight tweaks to balance blood sugar
3️⃣ I choose sleep over early workouts sometimes
4️⃣ I prioritize balance over perfection to combat all or nothing thinking for long term success

Because sustainable weight loss during menopause isn't about perfect eating - it's about understanding your body and making peace with food.

Want to learn more about evidence-based strategies for menopausal weight loss? Grab my free guide "The Menopause Guide: 5 Key Foods for Menopausal Weight Loss" - https://menopausedietitians.com/quick-links

What resonates most with you? Share below! 👇

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46 St Clair Avenue E Suite 300
Toronto, ON
M4T1M9

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