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.

05/29/2026

Making my own gym on the beach…not because I have to - because it feels good. 🌊

Strong > skinny. Always.

This isn’t about having the “best body on the beach.” It’s about having a body that still moves, lifts, walks, and feels good long after the trip is over.

Do what makes you happy. Don’t let anyone bully you into thinking there’s only one “right” way to move your body.

What’s your favorite way to move when you don’t have a gym?

05/27/2026

Me replying to nutrition myths like it’s my full-time job…

opens email
cracks knuckles

“Okay… let’s unpack this.”

Plant-based protein powders in perimenopause: helpful…but not magical 😅They can absolutely help you hit your protein goa...
05/25/2026

Plant-based protein powders in perimenopause: helpful…but not magical 😅

They can absolutely help you hit your protein goals - especially if you’re not getting enough from food.

But here’s the nuance: Not all plant-based proteins are created equal.

Some are:
✔ incomplete (missing key amino acids)
✔ low in actual protein
✔ full of fillers, gums, and sweeteners

The goal isn’t to rely on them - it’s to use them strategically when you need support.

Whole foods first. Powders to fill the gaps.

Read the blog for what to look for (and what to avoid) before you scoop anything into your smoothie. Link in bio or below!

https://www.rebeccasnow.com/post/plant-based-protein-powders-menopause-perimenopause

05/22/2026

Tiny habit, big upgrade 🌱

This seed mix goes into my oats, yogurt, or smoothies for:
✔ fiber
✔ healthy fats
✔ a little extra staying power

Simple. Repeatable. Done.

05/20/2026

“I don’t eat processed foods.” …me literally processing food in my kitchen 😅

Roasting.
Baking.
Chopping.
Fermenting.
Making bread.

That’s all…processing.

Somewhere along the way “processed” became a villain, when really it just means food that’s been changed from its original form.

And sometimes? That’s what makes food more digestible, more flavorful, and honestly…more enjoyable.

Pizza dough didn’t just appear like this.

So are we anti-processed…or just anti-confusing-food-marketing?

05/18/2026

Breakfast in perimenopause and menopause isn’t the time to “just grab something light.”

It’s your first chance to set the tone for your blood sugar, energy, and hunger for the day.

This bowl?
🥣 Greek yogurt
🫐 berries
🌱 seeds

Easy way to get ~20g+ of protein without overthinking it.

Because protein isn’t just about muscle - it helps:
• keep you full
• steady your energy
• reduce those mid-morning “what am I even doing” cravings

Simple meals. Real protein.

Want more ideas like this? The blog breaks down easy protein sources you can actually use (link in bio or below).

https://www.rebeccasnow.com/post/protein-menopause-perimenopause-midlife

05/15/2026

Skinny ≠ healthy.

Diet culture taught us to chase smaller bodies…not stronger, nourished, well-functioning ones.

Especially in perimenopause and menopause, under-eating can mean: low energy, hormone disruption, poor sleep, and more stress on the body.

Health isn’t about taking up less space. It’s about supporting your body so it can actually function well.

Watch the video to hear all my thoughts on the topic.



05/13/2026

Giving up fries and chocolate in menopause?

Absolutely not. 🍟🍫

We’re balancing hormones…not removing joy from the menu.

What’s one food you’re not giving up, no matter what anyone says?

Protein in perimenopause and menopause isn’t just a suggestion…it’s doing a lot of heavy lifting 😅Supporting muscleKeepi...
05/12/2026

Protein in perimenopause and menopause isn’t just a suggestion…it’s doing a lot of heavy lifting 😅

Supporting muscle
Keeping blood sugar stable
Helping you stay full
Supporting metabolism

And yet…most women still aren’t eating enough high-quality protein sources.
The good news? You don’t need complicated meals - just more intention.

Some of my favorite lean high-protein meats + protein-rich foods:
🍗 chicken breast
🐟 salmon
🥚 eggs
🥣 Greek yogurt

And for plant-based options, some of the highest plant protein sources include:
🌱 lentils
🌱 beans
🌱 tofu
🌱 h**p seeds

Real food. Real protein.

Go read the blog for simple ways to actually get enough protein without overthinking it (link in bio or below).

https://www.rebeccasnow.com/post/protein-menopause-perimenopause-midlife

05/08/2026

This is your reminder to go outside. ☀️

Not for steps.
Not for productivity.

Just…fresh air, sunlight, and a nervous system that gets a minute to chill.

That early light? It helps set your circadian rhythm, supports sleep later, and gives your brain a much-needed reset.

Simple. Free. Underrated.

Address

Ellicott City, MD
21042

Opening Hours

Monday 12pm - 7pm
Tuesday 9am - 5pm
Wednesday 10am - 4pm
4:30pm - 7:30pm
Thursday 9am - 7pm
Friday 9:30am - 12:30pm

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