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.

11/21/2025

🔗 The Secret Weapon: Habit Stacking! 🔗

We all have habits we want to build (like getting up earlier, stretching, or moving more), but motivation can be fleeting, especially during perimenopause and menopause!

The trick? Habit Stacking. This simple concept involves pairing a practice you already love or already do with the new practice you are trying to adopt.

Here’s how Kate puts it into practice:
GOAL: Get up earlier to prioritize morning practice (stretch, light movement).
STACK: She pairs her desired morning practice immediately before her beloved sprint training session.

The Stack: Wake Up, Stretch, Move, SPRINT TRAINING

By using the excitement and commitment to sprint training as the anchor, the earlier wake-up and stretch become non-negotiable!

Remember: Small wins lead to big results. Stacking small, manageable habits is the key to building consistency without burnout.

What is a practice you already love? How can you stack it with a small move you want to do more often? Share your stack below! 👇

11/19/2025

🔥 From Hand Weights to Barbells: My 1-Year Strength Journey! 🔥

I hear it all the time: "I want to see results now!"

But friends, when it comes to sustainable strength training, slow and steady is the only way to win the race. This isn't a diet; this is a lifestyle change that takes time, patience, and consistency.

Here is my progress map:
👉 Start: One day a week with hand weights at home, focusing only on form and pacing with a trainer.
👉 Phase 2: After a few months, I added a 2nd day independently (30 min).
👉 Phase 3: Transitioned to 2x week, 30-45 min, independently.
👉 Phase 4: Increased to 3 days a week, 30-45 min.
👉 Phase 5: Increased time to 1 hour sessions.
👉 A Year Later: I am now confidently in the gym working with barbells! I truly had no idea that getting back into strength training would take me here.

Want results now? Not going to happen! Muscle changes in quality and quantity. You may not see the changes right away, but you will feel them. Trust the process.

The key is consistency. That single day with hand weights was my Small Win that led to this Big Result!

What's the small win you can commit to this week? Tell me below! 👇

11/14/2025

🛌 Sleep isn’t optional - it’s essential for appetite, mood, and overall well-being.

When we skimp on sleep, our bodies respond with:
🍞 Stronger carb cravings
🥗 Increased hunger and overeating
😔 Less satisfaction with meals
💭 More negative thoughts
✨ Less satisfaction with life overall

Prioritizing sleep helps regulate appetite, improve mood, and support healthier food choices. Pairing it with reflective practices like journaling can help you process your day, reduce stress, and tune into what your body truly needs.

Are you truly prioritizing sleep? Let us know in the comments!

11/12/2025

🕯️ Cravings aren’t just about food; sometimes, your body is asking for comfort, connection, and care.

When appetite feels out of control, try nourishing yourself in other ways:
✨ Feel your body - stretch, breathe, move
✨ Get a hug from a friend or pet your dog
✨ Sit for 5 minutes doing nothing
✨ Sip a warm cup of tea
✨ Light a candle and enjoy the moment
✨ Treat yourself - hair appointment, bath, or something just for you

Cravings can be signals, not failures. Listening to your body, honoring its needs, and creating moments of restoration helps you feel grounded…and supports better appetite regulation naturally. 🌿

💡 Tip: Start small - pick one nourishing ritual today and notice the difference.

11/12/2025

Feeling more hungry? or not feeling satisfied with what you used to eat? Maybe you are gaining weight and you can't figure out why! You might notice interesting cravings or feeling more hungry than you used to. This is normal. Rebecca explains what is going on physiologically and provides practical solutions.

11/10/2025

📅 Mark your calendars!

Join Rebecca Snow on 11/12 @ 12 PM ET for our live session:
💡 When Hunger Feels ‘Out of Control’… Navigating Appetite in Menopause

Learn practical strategies for managing cravings, balancing hormones, and supporting your clients (or yourself!) through perimenopause and menopause — evidence-based and actionable. 🌿

✨ Don’t miss it - save the date and tune in live!

11/07/2025

🍕 Yes… you can enjoy your pizza AND honor your body.

Cravings don’t have to be a source of guilt…they’re signals from your body letting you know what it needs. During perimenopause and menopause, appetite and sugar cravings can fluctuate thanks to hormones, stress, and sleep changes.

The trick? Eat with awareness, savor every bite, and balance indulgence with nourishing foods.

Mindful enjoyment isn’t just satisfying…it actually helps regulate appetite and reduces overdoing it later.

✨ Pizza tonight, empowered choices tomorrow. That’s the real win.

11/05/2025

🌿 Herbal Allies for Appetite, Cravings & Mood in Menopause

Navigating sugar cravings, low mood, or bloating during perimenopause and menopause?

Herbs can be a game-changer, and some of our favorites include:
🍵 Lemon balm or tulsi/holy basil → lift low mood
🥣 Oats + passionflower → calm anxiety
🌱 Mint → soothe tummy upset
🌺 Hibiscus → support weight management & blood pressure with a fun, fruity taste
🌿 Spearmint → combat fatigue
🍄 Reishi → help with coffee withdrawal
🌰 Cinnamon → stabilizes blood sugar
🍬 Licorice → for those mornings when getting out of bed feels impossible
☕ Roasted dandelion root → support digestion & relieve constipation

✨ What’s your go-to tea? Let me know in the comments.

Ever find your hunger is out of control or craving sugar more than ever lately? If you’re navigating perimenopause or me...
11/03/2025

Ever find your hunger is out of control or craving sugar more than ever lately? If you’re navigating perimenopause or menopause, these shifts might actually be hormone‑driven.

In our new blog post, we dive into how fluctuating estrogen, serotonin dips, sleep disruption, and stress hormones all impact appetite & cravings.

📖 Want real‑world solutions? We’ve got you: from hydration hacks and fiber‑rich foods to mindful eating and herbal tea support.

🔗 Head to the link below and read the full post, because you can regain control and feel more grounded during this transition.

https://www.rebeccasnow.com/post/appetite-sugar-cravings-menopause-perimenopause

🥗🥚 Foods that help keep blood sugar steady!While some foods spike blood sugar (we talked about some last week - revisit ...
10/24/2025

🥗🥚 Foods that help keep blood sugar steady!

While some foods spike blood sugar (we talked about some last week - revisit that post for a refresher!), there are plenty of delicious, nutrient-packed options that support stable energy - especially during perimenopause and menopause.

Think balanced meals like:
• Salads with lean meat 🥩
• Salads with beans & legumes 🫘
• Protein-rich egg breakfasts 🍳
• Street tacos with extra protein 🌮
• Eggs on whole grain toast with spinach & tomatoes 🍞🥬🍅

These meals pair protein, fiber, and healthy fats to slow carb absorption, curb cravings, and help you feel energized all day.

💬 Save this post for your meal inspo and comment your favorite blood sugar-balancing combo!

10/24/2025

Carb cravings can feel overwhelming — but they’re not about “willpower.” From blood sugar dips to stress and hormones, there are real reasons your body reaches for quick energy. Kate breaks down the science behind cravings in a simple, practical way and share strategies to feel more balanced.

🍪 Carb cravings got you confused? Let’s break it down!Join me - Kate - for a FB Live: “Why Am I Craving Carbs? A Nutrit...
10/22/2025

🍪 Carb cravings got you confused? Let’s break it down!

Join me - Kate - for a FB Live:
“Why Am I Craving Carbs? A Nutritionist Breaks It Down”

🗓️ Date: 10/24/25
⏰ Time: 2 PM ET

We’ll dive into:
• Hormones & perimenopause/menopause cravings
• Blood sugar dips & spikes
• Practical strategies to balance cravings without guilt

🎯 Set your reminder, join live, and comment your biggest carb craving - let’s tackle it together!

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

Website

Alerts

Be the first to know and let us send you an email when Rebecca Snow Nutrition posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Shortcuts

Share

Share on Facebook Share on Twitter Share on LinkedIn
Share on Pinterest Share on Reddit Share via Email
Share on WhatsApp Share on Instagram Share on Telegram

Category