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!
​ 
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. 

Much more than a spread for toast, tart-sweet apricot preserves balance the pungent mustard in the sauce and give everything a glossy coat.

Time: 20 min

Ingredients:
1 Tbsp. olive oil
4 (4-oz.) skinless, boneless chicken thighs
¾ tsp. kosher salt, divided
¾ tsp. black pepper, divided
½ cup unsalted chicken stock
¼ cup apricot preserves
1 tbsp dijon mustard
2 cups thinly diagonally sliced carrots
4 tsp finely chopped fresh sage, divided
1 tbsp thinly sliced garlic
2 tbsp unsalted butter

Instructions:
1. Heat olive oil in a large skillet over medium-high. Sprinkle chicken with ½ teaspoon salt and ½ teaspoon pepper.

2. Add chicken to heated skillet and cook for 3 minutes on each side or until browned (chicken will not be cooked through). Remove chicken from pan; do not wipe out pan.

3. Add carrots, 1 tablespoon sage, and garlic to pan and sauté for 4 minutes.

4. Combine stock, apricot preserves, and mustard in a bowl, stirring with a whisk. Add apricot mixture and chicken to the pan; reduce heat to medium, cover, and cook for 8 minutes or until chicken is done. Remove pan from heat.

5. Place chicken and carrots on a platter. Add remaining ¼ teaspoon salt, remaining ¼ teaspoon pepper, and butter to pan, swirling until the butter melts. Spoon over the chicken and sprinkle with remaining 1 teaspoon sage.

SERVES 4 (serving size: 1 chicken thigh, ½ cup carrots, and 3 tbsp sauce)
Calories 313; Fat 14g (sat 5g, unsat 8g); Protein 24g; Carb 22g; Fiber 3g; Sugars 13g (added sugars 5g); Sodium 642mg; Calc 6% DV; Potas-sium 17% DV

EASY BAKED SALMON
This Baked Salmon with Lemon is a deliciously quick and easy weeknight meal that's healthy and flavorful. This salmon recipe only needs 15 minutes on the sheet pan.

Diet: Gluten Free, Low Calorie, Low Fat
​Method: Bake
Prep Time: 5 minutes
Cook Time: 15 minutes
Servings: 6

Ingredients 

• 2 lb salmon fillet, about 1-inch thick
• Zest of 1 large lemon
• Juice of half of the lemon
• 2 TB freshly chopped basil leaves
• 1 tsp garlic powder 
• ½ tsp kosher salt 
• ¼ tsp freshly ground black pepper
• 2 TB olive oil, plus extra for pan

Instructions

• Preheat Oven: Preheat oven to 375F with rack on lower middle position. Line a large sheet pan with foil and grease the foil with some olive oil. Set aside.
• Remove Moisture: Use paper towels to pat-dry the salmon fillet, ensuring that all excess moisture is removed (this step is important, as excess water/moisture causes fish to be "steamed" instead.) Place salmon on the prepared sheet pan.
• Mix Seasonings: In a small bowl, stir together all remaining ingredients until combined. Evenly press the mixture over the top of salmon.
• Bake: Bake salmon for 10 minutes in preheated oven. Carefully but quickly take salmon out, move rack to top position underneath the broiler, and place salmon tray back on rack.
• Broil: Broil on high for up to 5 minutes or until top is nicely browned, but watch carefully for even browning without burning. Remove from heat immediately. Serve with extra slices of lemon.

Notes

• This lemon basil salmon is amazing with Easy Rice Pilaf with Mushrooms or this 20-Minute Lemon Spinach Orzo Salad
• If you enjoyed this recipe, please come back and give it a rating ♡

Nutrition (per serving)
Calories: 238kcal | Carbohydrates: 6.1g | Protein: 34.1g | Fat: 9.6g | Saturated Fat: 1.6g | Cholesterol: 77.2mg | Sodium: 313.1mg | Fiber: 0.3g | Sugar: 2.1g

Rice Pilaf my own version is:
*Note: Sometimes I remake these sort of recipes easy by using left over white rice: Simply sauté the onions and mushrooms in olive oil for a few minutes until translucent. Add the seasonings and add the rice and a 1/2 cup broth and cook it down. I've learned these cooking hacks from years of having for feed my family in a pinch and still food prep for competitions.
​(During the summer, I’ll have my husband make this on the grill! Super easy and a partnership cooking!)

Here's a more step by step 
EASY RICE PILAF WITH MUSHROOMS
This Easy Rice Pilaf with Mushrooms is tender, fluffy, and flavorful. It's the perfect side dish to accompany any meal, anytime. *notes for an easier version

Prep time: 5 minutes
Cook time: 15 minutes
Total time: 40 minute
Servings: 8 

Ingredients 

• 2 tablespoons olive oil 
• 1 small onion, thinly sliced
• 2 oz salted butter, melted
• 1 teaspoon garlic powder 
• ¼ teaspoon freshly ground pepper
• ⅛ teaspoon table salt (used Himalayan salt)
• 1 cup good quality long grain rice, such as Jasmine and brown 2 cups of cooked rice
• 8 oz sliced mushrooms
• 2 cups regular strength beef broth
• Optional: chives or parsley for garnish

Instructions

1. In a large heavy pan, heat olive oil on medium heat. Add onions and cook/stir until softened and almost caramelized, 5-10 min. Add butter, garlic powder, black pepper, and salt. Stir well to combine. Add rice, stirring to coat. Add mushrooms and beef broth; stir. Bring to boil, cover with tight-fitting lid, and immediately lower to simmer.
2. Simmer 30 minutes, without opening lid. With lid still on, turn heat off and let sit 5 minutes. Fluff with fork and season with additional salt/pepper to taste. If desired, garnish with chopped chives or parsley.

Nutrition (per serving)
Calories: 232kcal | Carbohydrates: 21g | Protein: 3g | Fat: 15g | Saturated Fat: 8g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 6g | Trans Fat: 0.5g | Cholesterol: 30mg | Sodium: 354mg | Potassium: 171mg | Fiber: 1g | Sugar: 1g | Vitamin A: 355IU | Vitamin C: 1mg | Calcium: 17mg | Iron: 0.5mg

INGREDIENTS
Makes 8  to 12 servings

• 1 cup sliced almonds
• ⅓ cup freshly squeezed lemon juice (from 2 to 4 lemons)
• Kosher salt
• 1½ cups extra-virgin olive oil
• 4 cloves garlic, crushed with the flat side of a knife, peeled and left whole (I minced them)
• 10 to 12 ounces washed and dried kale leaves, thick stems removed (weight after trimming)-bought two bags of the traders joe bags and took out the stems 
• 1 cups freshly grated Parmesan (optional) 

Mix everything together and enjoy! I like to massage the dressing into the kale with my hands to soften it.