Chanel here. Welcome to menopause nutrition.
I believe women can thrive in menopause and
had the body composition of their choice if
they must have their nutrition and lifestyle.
Today, I am going to talk through my
favorite protein smoothie that I have been having
Oh, I'm actually doing a real on social
media sharing this as well. So you'll have
both options. If you follow me on social
media, you can grab there, I will post
it on today.
But I wanted to talk it through because
there's some reasons why this is so
good and good for you and lots of
benefits around it.
But before I get started, I just wanna
remind you the wait for my September thrive
program.
Is currently available. So I will put the
link here in the notes after we finish.
Jump on there. That's the place to be
where you're connected to everything I do. And
basically,
when I run another free challenge, you'll know
about it, you'll also get a very substantial
discount if you do do the program.
I only run these programs 3 times a
year. We're currently in,
I think week 5 of the current pro
gram. So the... This September 1 will be
the last 1 for this year. So
if you're ready to tomato Nutrition life that's
where you wanna be. If you actually wanna
get started sooner than that, though,
I have 1 spot available at the moment
for 1 on 1 coach thing so we
could definitely jump on a call, have a
chat and see if I'm a good fit
for you. And
yeah, there's just, like 1 there. But if
you want, to get started straight away that
would be a good place to be as
well. So I wanna talk to you about
my
favorite
protein smoothie that I am having. And and
all honesty, I have to give my brother
some credit here. It's actually his recipe.
So he stayed with me last week and
I have had, obviously protein smoothies these banging
your out here for a while.
But
I have taken on his formula,
and
this is what I'm gonna share with you
today. And I was actually just talking to
my daughter about it last night because she
is having some trouble with managing her hunger
hormones.
And getting a big chunk of protein in,
the first time you eat for the day
makes a massive difference.
So I'm gonna talk you through how I
do it.
So
like I mentioned, 50 grams of protein that's
2 scoops of protein powder. So basically,
the breakdown for this smoothie is,
I use coconut water because coconut water actually
is
an electrolyte. I actually like that, but I
like the taste of it. So I use
I coconut water. You can use in any
type of milk or normal water if you
like.
A cup of berries. Now berries are, like,
very new nutrient dense. Really good for us.
Like, so talking to my menopause tribe here,
nutrients really matter, and I've got my microbiome
and lights a
diverse
range of,
like, ingredients if you like. So berries are
like, they're like little power houses really. They're
very good for you. So have a couple
of berries of your choice, whatever you have
in in stock, usually frozen is fine.
2 scoops of protein powder, and that is
because we want to get... I don't know
where the balloons are coming from.
We want to get
50 grams of protein in. And the reason
for that is because
research shows and this research comes from Doctor
Donald Le,
who is... I like to call him the
godfather of, like protein. He has done all
of the research on everything to do with
protein or like,
so many research papers. He
kind of basically
suggests that the first meal being very high
protein, minimum of 30 grams, but we like
to push 40 50 grams,
and then back ending the day. So the
first meal and the last meal are the
most important. Now when I'm coaching
and I personally myself
tend to
distribute my protein across the day. And that
is because I personally
look to hit a hundred and 50 grams
approaching a day. If I am doing it
in chance across the day, it just makes
a hundred and easier to break down.
If I have my smoothie like I did
this morning, that's 50 gone. Right? Bang. 50
done, I've got a hundred to go.
So it really makes it much more achievable
trying and to get your protein goals when
you're getting a big chunk of it out
of the way. The research also shows that
if we do a real big chunk of
protein starting the day, it affects our hunger
hormones.
And this is what I was talking to
my daughter about last night. So your... Basically,
your body wants protein.
And
until it gets it, it will feel hungry.
So you may have experienced this before. I
was talking to my brother about this actually
when he was staying.
We've all probably experienced this before when we're
baby, like, when I was young, like, I'm
gonna say like, 12:14
whatever,
I used to have, like... I don't know
how many books, but quite a number of
white packs. Now white packs are mainly carbohydrates.
Right? I would had some milk and sugar
with that. So really, it was an un
unbalanced meal that was just really carbohydrates.
I would have actually felt quite full, but
probably
an hour or 2 later, been hungry again.
Because my body actually wants protein. And that's
why you hear me talking so much about
protein. I always lead with protein first.
Because today, when I had my protein smoothie,
once I get that 50 grams of protein
and my body is like, yes. Satisfied tech.
And then it's like the hunger hormones
actually associated,
and your blood sugar is regulated.
So you'll get really great stable
energy throughout the day, but you also won't
be hungry
like in an hour's time, and this is
really important.
Especially, like it's important for everyone, but it's
very important when you're at a calorie deficit
and you're trying to stabilize
you're eating for the day. There's nothing more
challenging when you're trying to stick to, like
a certain calorie amount when you're hungry all
the time.
So when we can blunt that hunger and
that happens because we're having a big chunk
of protein that makes a massive difference across
the day. So this is why we have
2 scoops of protein powder.
I also pop a, a tablespoon of flat
seed meal. Now, the reason I use fl
seed meal as opposed to fl seed oil
is because fl seed meal actually is a
f estrogen.
Now talking to my
tribe over here, and I've actually got some
notes on flexi meal. Why? Why it's so
important.
These are actually notes that my program get,
but I'm just gonna read them to anyway.
Flat flex seeds are a good source of
dietary tree fiber, which is very important, also
omega 3 fatty acids,
including alpha,
lin lin
s This is important. Fl also contain finer
estrogen called l.
These are similar to the hormone estrogen jen.
The fiber and fl is found in the
seed and coat. That's why we use the
actual fl meal.
Estrogen finer estrogen, are plant compounds
that mimic the effects of estrogen in the
body. During menopause, estrogen levels dropped significant currently,
leading to a variety of symptoms such as
hot,
flashes,
mood, swings, vaginal joiner, so we know, like,
there's, like, 50 different symptoms from menopause. Right?
Flexi milk can help to alleviate some of
these symptoms due to it high malignant content.
The use of flexing meal as opposed to
flexing oil
is because as a flexes oil, we do
not,
efficiently,
like,
we actually don't efficiently process it. In our
body and use it like as effectively if
you like. So that's why I actually put
the fl
meal into my smoothie.
And then I use omega.
The omega oils I use are never from
fl seeds because we don't use them
effectively.
So I use
I actually have cod liver oil at the
moment. That is a very good source of
omega. You can use obviously any type of
soil.
I buy it in the bottle and keep
it in the French because
1 of the things you've gonna be wary
of with Omega just that you don't want
it to go do you want it to
be really good quality. So I wanted to
share the flexing meal thing with you.
I probably haven't talked about it over here,
but it's actually very helpful. What it does
is it helps kinda get rid of the
the when I so bad estrogen that's really
like the right way. It helps you process
estrogen correctly and and deal with it in
your body properly. So very helpful. So if
you're 1 of my will try over here
adding a tablespoon of fl nail into your
day is definitely recommended.
Obviously, I do it in my that you
could do it in anything. You could pop
it into your breakfast. You could pop it
into. Like, generally that sort of stuff, you
can add it into things and you won't
even know there, but very much recommended from
as a nutrition, who specializes in helping menopause
women.
So, of course, I just talked about my
cod oil. I put a tablespoon of that
in my smoothie, I also put a teaspoon
of nut butter of my choice. So
that is just because it is essential for
us to have some good oils. Obviously, omega
is good oils as well. We want some
good oils in our diet. We don't need
much just a little bit, so teaspoon. That's
all we need. When we're looking at, like,
not
butters and peanut butter, a teaspoon as opposed
to a tablespoon, huge different in calories. So
generally, when I'm working with menopause or woman,
We have some body composition goals, so knowing
how many calories we're adding does actually make
a difference. So I just put a teaspoon
that's all I need.
That's
allowing me to have some good fats in
my diets.
So
that's kind of the base of my smoothie,
then I
actually add well, that's my brother's base. I've
stolen it of him.
That's what I have been doing. Then I
add to that cr.
Research shows creating and protein wet synergistic logistically
plate together, so adding it to my proteins
where there actually is beneficial.
So
you don't need to time cream, but obviously,
like, I'm having protein way. Might as will
put it in there. You can't taste it.
I also add powder that helps support my
internal
system.
I also add a teaspoon in of sp
on a big fan of for energy production.
So these are just different things you can
add.
To support your your your system. And that
is going to look different for everyone. So
if you are
maybe
kind of, like, dealing with your menopause symptoms
with natural products. You might then add your,
you know,
evening promo oil to
that smoothie as well or there's obviously many
different vitamins and supplements and minerals that we
can be adding to support our body
through this stage of life. So that is
why I wanted to kinda talk you through
this protein smoothie,
because it is a complete meal having the
50 grams of protein a day
to start the day, can actually be challenging.
Like, if you're making, say overnight oats or
overnight weight books you're not... It's it's harder
to get
50 grams of protein in and keep your
calories under control. So this is a easy
way to do it.
And if you are struggling with kind of
hunger,
cravings,
snacking, that sort of thing, I want to
give you challenge of trying this for a
week and see how it actually affects you
and your hunger and if you find a
change because I promise you you will actually
really notice a difference. Now some of the
other benefits on having a smoothie in the
morning is a lot of my woman and
I work with us super busy. So... And
even my husband, I have converted him to
the proteins smoothie
he is probably my hardest client
by far. What lives in my house doesn't
listen to anything I say. But I will
tell you that he is
having a approaching smoothie there in the mornings,
so I have got somewhere on there.
So I've gotten through there. It is like,
same same thing. Very easy. Bang it all
in in the blender, takes like less than
5 minutes. So when you're busy, this is
like like, really helpful
to get something in it's very, like, he
just strengthened on the way to work. You
know, very easy to do.
And sometimes we just don't have time to,
like, cook or make food. So this is
very easy. And like I mentioned, I'm just
gonna reiterate,
it does change your hunger hormones for the
rest of the day. So you will find
a difference
with your hunger and sister satiety
across the rest of the day as well
as your energy levels.
So I really want you to
give it a go and let me know
if this works for you as well. A,
like I mentioned, if you follow me on
social media already, I'm going to put a
real together of the ingredients, so you've got
it to save.
But pretty much, I'll just run through them
again quickly.
A cup of berries,
I use coconut water you can use milk
of your choice.
2 scoops of protein powder,
a tablespoon of fl seed meal,
a tablespoon of oil of choice I use
cord liver oil. Actually, my mom. I remember
my mom giving me cord liver oil like
when I was like little she was onto
something there.
We we used to hate taking it, but
she was onto something.
And
a teaspoon of nut butter. So that's the
base, and then you can add whatever you
need to the rest of it. And give
it a go let me see... Let me
know if you enjoy it and if it
makes a difference to your a day.
If we're not already connected on social maybe
Then go find me.
I am at Chanel stuck at on Instagram
that Chanel like the perfume, CHANELSTUCK.
Yes. My last name is stuck. I was
brave and took husband's last name. I know.
I need actually, a medal for that.
And on Facebook and is Chanel with a
Capital e
stack s to okay. On tiktok, I'm menopause
nutrition
and on Youtube, I think it's just chanel
house stuck on Youtube as
Anyway, you can go find me and send
me a message and let me know what
you think, or if you have any questions.
And then, of course, I share a lot
more of my day to day life over
there. Just wanna get up to on a
daily basis so you can check that out
in the stories if there's helpful or inspiring
or motivating
for
just interesting. I love hearing from people that
are listening in. So I hope this has
been helpful. I hope you are choosing good
nutritious food for your body today. Thanks for
taking the time to listen, putting yourself first.
And I hope your day is beautiful wherever
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live their best lives because I know this
can be amazing once you know education is
power. When we no it, we do better.
So keep learning. Keep showing up keep doing
the things,
and I'm over here sharing for you. So
till next time. See you later.