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.

09/29/2025

✨ Craving CRUNCH but trying to ditch the chips? ✨

One of the most common things I hear from my clients is, “I just need something crunchy!” 👂💬

Enter 👉 crunchy beans.

✅ Won’t spike your blood sugar
✅ Packed with fiber for happy digestion
✅ Give you a plant-based protein boost
✅ Whole-food snack (with lots of varieties to try!)

They’re a fantastic alternative when your body is asking for CRUNCH without the crash. And the best part? They support your hormones during perimenopause + menopause. 🌸

💡Pro tip: Keep a bag in your purse, car, or pantry so you’re never left snack-less.

👉 Have you tried crunchy beans before? Comment YES if you’re already a fan or NEED TO TRY if this is new to you! Let’s inspire each other with hormone-friendly snack swaps. 💬✨

09/26/2025

🚰 Bladder acting irritable? Here’s the twist: the more you p*e, the more you might avoid drinking. But guess what? Cutting back on water actually makes things worse.

💧 Hydration dilutes your urine → less bladder irritation
🧠 Keeps your brain sharp
🦴 Supports joint health
🛡️ Helps prevent pesky UTIs

And here’s where polyphenols come in: these plant compounds (found in tea, berries, cocoa + more) support urinary tract health and help calm inflammation. Pair them with smart hydration, and you’ve got a simple daily routine to keep your bladder (and body) happy. 🌿✨

👉 Don’t skip the sip! Drop a 💧 in the comments if you’re committing to better hydration this week.

09/25/2025

Who says mocktails can’t be medicine? 🍹✨

Polyphenol-rich drinks aren’t just delicious - they’re packed with plant compounds that support heart, brain, and hormone health (especially during perimenopause + menopause, when estrogen’s natural protection dips).

Some of my favorite functional sips:
🫐 Blueberry juice → supports cognition
🍒 Tart cherry concentrate → gout prevention support
🌺 Hibiscus tea → helps with blood pressure & UTI prevention
❤️ Pomegranate juice → hormone support
💜 Elderberry concentrate → immune ally in cold + flu season

Just add 2–4 oz pure juice or 1 tsp concentrate to sparkling water for a mocktail that loves your heart as much as you do. 💕

👉 Which one would you try first - elderberry, pomegranate, or hibiscus? Drop it in the comments & tag a friend who needs a heart-healthy mocktail idea!

✨ Save this for your next kitchen experiment.



09/24/2025

🏖️ Feet in the sand, deep breaths, happy place activated.

Supporting your heart in menopause doesn’t have to be complicated. Just a few mindful minutes outside - walking, stretching, or soaking up the sun - can lower stress, boost mood, and support cardiovascular health.

🍂 In the hustle of fall, don’t forget to take a moment for your happy place.
Take a moment today to step outside, breathe deeply, and give your heart the reset it deserves.

In the comments, tell me where’s your happy place?

09/24/2025

Explore how the cardiovascular system shifts during menopause—and how we can support heart health with polyphenol-rich herbs and foods.

🚨 Mark your calendars, ladies! 🚨We’re going LIVE to talk polyphenols for the heart and how to support cardiovascular hea...
09/22/2025

🚨 Mark your calendars, ladies! 🚨

We’re going LIVE to talk polyphenols for the heart and how to support cardiovascular health in menopause. Don’t miss it! 💖

📅 When: September 24th
⏰ Time: 12 PM ET
💻 Where: Facebook Live
💬 Topic: Polyphenols for the Heart – Supporting Cardiovascular Health in Menopause
🎤 Host: Andie Inscoe

✨ Why you should tune in:
🍓 Learn how plant compounds can help protect your heart
🫀 Tips to support cardiovascular health in menopause
🌿 Simple strategies you can start today

💌 Save the date, set your reminders, and grab a cup of tea - your heart deserves this!

09/19/2025

🌿 Your prescription for a calmer, more vibrant you 🌞

Ladies, moving your body outside isn’t just exercise - it’s medicine for your mind and hormones:

✨ Sharper focus
✨ Less anxiety
✨ Better sleep
✨ Moving meditation
✨ A natural infrared “bath” for your cells

And don’t forget polyphenols - the plant compounds in berries, cocoa, tea, and colorful veggies - that help protect your cells and support healthy aging.

💬 Tell us: what’s your favorite way to move outside? Walk, yoga, or just soak in the sun? Let’s inspire each other! 🌱

09/17/2025

Did you know elderberries are rich in polyphenols - plant compounds that act like antioxidants to help protect your heart? 💜

During perimenopause and menopause, when estrogen levels dip, our natural cardiovascular protection also declines. That’s why focusing on polyphenol-rich foods - like berries, tea, dark chocolate, and elderberry - can be a smart step for heart health.

Elderberry syrup is an easy way to add these benefits: try a splash in seltzer, a drizzle on oatmeal, or even on peanut butter toast. Small shifts, big support for your heart through every stage. 🌿

One of our favorites here at Rebecca Snow Nutrition & Herbs is Elderberry Syrup! It’s a staple for us.

Have you used elderberry syrup like this before? Let me know in the comments!



When hormones shift, your heart ❤️ doesn’t get the memo - but you can be proactive! In perimenopause, dropping estrogen ...
09/15/2025

When hormones shift, your heart ❤️ doesn’t get the memo - but you can be proactive!

In perimenopause, dropping estrogen means losing some cardiovascular protection. That’s where polyphenols (those powerful compounds found in berries, green tea, dark chocolate, nuts, and more) step in.

Learn how they support…
🫀blood pressure
🩺 vascular health
💓 overall heart wellness
…as you navigate this new chapter

Tap link below to dive deeper into the science and heart-healthy habits in our latest blog post!

Ready to prioritize your heart now - for decades to come? Let’s go.

https://www.rebeccasnow.com/post/polyphenols-for-the-heart-supporting-cardiovascular-health-in-menopause

09/12/2025

✨ According to my teen, I’m basically an embarrassment for existing. 😂

Apparently, these 5 things are “cringe” ⬇️

1️⃣ Rocking my f***y pack at the gym 🏋🏽‍♀️
2️⃣ Saying things like “romantic love interest” (sorry, I’m vintage 💃)
3️⃣ Moaning a little too loudly during a foot massage (ladies, you get it 👣)
4️⃣ Filming funny B-roll (creative genius isn’t appreciated in my household 🎥)
5️⃣ … and the #1 “crime”? 👉 Making this reel. 🤷🏽‍♀️

But here’s the thing: midlife is too short to stop laughing at ourselves. Whether it’s hot flashes, hormone swings, or just surviving teen eye-rolls - we’ve earned the right to be “cringe.” 💕

🌸 If you’re in menopause or perimenopause, this one’s for you. You are NOT alone. Let’s embrace the awkward, laugh at the messy, and keep showing up as our authentic selves.

👉 Drop a “🙋🏽‍♀️” if your teen thinks everything you do is embarrassing!

09/10/2025

Is black cohosh good for hot flashes? let's chat about this sacred plant medicine

⏰ Just 2 hours away! 🌿 Join us at 12 PM ET for our LIVE chat on Black Cohosh: Benefits, Risks, and the Truth Behind the ...
09/10/2025

⏰ Just 2 hours away! 🌿 Join us at 12 PM ET for our LIVE chat on Black Cohosh: Benefits, Risks, and the Truth Behind the Root.

✨ Get the facts, bust myths, and bring your questions!

🗓️ TODAY
⏰12 pm ET
📍 Here on Facebook

👉 Don’t miss it - see you on Facebook Live!

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Ellicott City, MD
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