This easy shrimp stir fry comes together in about 10 minutes from start to finish and requires no chopping, making it perfect for busy days when you want something balanced and satisfying.

Ingredients

• Frozen shrimp
• Frozen mixed vegetables (I used Pura Vida Fire-Roasted Vegetable Mélange from Costco)
• Cooked jasmine rice (pre-made to save time)
• Garlic powder
• Onion powder
• Black pepper
• Soy sauce
• Optional spice of choice

Instructions

1. Start by reheating the jasmine rice so it’s ready to go (or cook it if needed).
2. Heat a pan over medium heat and add the frozen shrimp and frozen vegetables.
3. Season with garlic powder, onion powder, and black pepper.
4. Sauté until the shrimp is cooked through and everything is heated evenly.
5. Add the cooked rice to the pan and stir to combine.
6. Finish with soy sauce and add a little spice if desired.

If you are like me, it is easy to get the carbohydrates into your nutrition. Protein is not as easy, so let's start there:

Protein powder has always been part of my diet, and typically, I use it in a smoothie every day. It helps me get in some extra veggies, fruit, and fiber. At this point of my life with menopause, all of that is super important.

Creatine is another supplement that I use, even when I don't work out. I take 5 mg everyday, and here's why:

What is creatine? It’s a compound that comes from three amino acids. It is found mostly in your body’s muscles as well as brain.  You can get creatine through seafood and red meat. It can also be found in synthetically made creatine supplements.  ​Most people know creatine supplement to be effective for improving strength and exercise performance, but recent studies are now showing to that it is important for phosphocreatine resynthesis. Phosphocreatine is a phosphate ester of creatine found naturally in vertebrae muscle. Essentially, it provides energy for muscle contractions. This means supplementation is particularly important during menses, pregnancy and post partum, during and post-menopause. Create has been shown to act as a countermeasure to the menopausal related decrease in muscle, bone, and strength. It reduces inflammation, oxidative stress, and serum markers of bone resorption.

Post menopausal women may experience benefits in skeletal muscle size and function when consuming about 5 grams of creatine each day, and is even more beneficial when combined with resistance training.

Creatine is also being shown to increase memory after 2 weeks if you consistently take 5 mg every day. Clinical studies have also shown positive effects from creatine on mood and cognition, and possibly brain energy levels and homeostasis.  

The goal is to keep it simple and make it happen for at least a couple of months to see your results. I like to think of it as a game- I introduce or change one thing, like adding supplements to my diet, and see if it makes a difference. Try not to make too many changes at once or it is hard to determine what effect each one is having. Tinker with it and get to know your body. Over time, you will learn what works for you!
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I must give the disclaimer here that I am not a doctor or health provider. I am sharing this information because these supplements have helped make a different in my and my clients' nutrition and results.