Health & Wellness -

Top 5 Nutrition Tips You Need in Midlife

Try this pro advice from a performance athlete and functional nutritionist.

By Lauren Embree     4-Minute Read
Lauren Embree is the founder of Embree Wellness Consulting and creator of the PERFORMANCE perspective™ and get WHOLESOME with Embree Wellness™. Embree Wellness advises athletes, academies, sports teams, and individual clients on the power of nutrition and wholesome eating to fuel strong. As a former WTA tennis player, 5x NCAA All-American, D-1 women’s tennis coach, and lead nutritionist at Miraval Austin, Lauren merges her successes as a professional athlete and functional nutritionist to provide practical and holistic tools centered on balance and longevity through media, courses, group talks, and workshops.
Lauren is offering an exclusive discount for Womaness customers. Read to the end for your code!
 

Hello Womaness! I’m Lauren and I’m new to the Womaness nutrition and wellness team. I’m here to bring you tips, hacks, and guidance on the power of nutrition to fuel strong in every season of our lives. From hormones fluctuating inside our bodies, energy dips, the desire to build muscle or set big goals by diving into optimizing your health and wellness, I am your wing woman!

For all the badass women out there looking to increase their power through nutrition, this article gives you access to tried and true methods for a strong, lean, vibrant, and best version of you, kicking off this month with my Nutrition Top Five.

 

Lauren's Nutrition Top Five

  

1. Know Your Protein Number

In order to protect and build muscle, stay lean and burn fat, aim for 1 gram per pound of your ideal body weight per day. By striving for this number or trying to get at least 75g a day, you will feel more satiated, full of energy, and see your body fat decrease, while maintaining or gaining muscle mass! It is impossible to overeat protein, so always start with eating protein first. If we get too little protein in our diet, this leads to over-consuming the wrong kinds of calories, undernourishing our body, leaving us tired and always hungry. The most nutrient-dense protein sources are grass fed meats, venison, organic chicken and turkey, organic eggs, plain greek yogurts, cottage cheese, and wild-caught fish.

 

2. Keep the Carbohydrate Load 1:1 (or Less)

Carbohydrates should be paired 1:1 with your protein count for the day. Carbs balance hormones and give our brain and body energy. And, they are delicious, so why reject them? Here is the trick... 80% of your carbohydrate load should come from complex carbs such as fruits, veggies, and sweet potatoes; but, mostly skip simple carbs like white bread, packaged crackers or chips, pastry, pasta, and bagels that are less sustaining. Even better if you can eat more protein a day than carbohydrates. This will put you well on your way for improved body composition and less inflammation!

 

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3. Do Not Be Scared of Fat

Did you know that, without fat, you will crave sugar?! Additionally, fats protect our brain and body from failure. Women need fat to burn fat, so making sure we include them in our meals is important to keep us satiated and our cravings to a minimum. Crush on these fats: avocados, organic nuts, almond butters, olive or avocado oils, and healthy fats from fish and red meat. Keep in mind fats are calorically dense, so serving size matters. For reference, a serving size of fat is about 9 to 13 nuts, tbsp of almond butter, or a thumb size or (or two) of avocado oil.

 

4. Watch Out for Sneaky Added Sugars!

Almost all packaged, canned, or bottled foods and drinks have added sugar. A good rule of thumb is if the added sugar has more than 6g, it is probably too much sugar. Focusing on this one particular number on the back of the food label can save us unwanted extra pounds, inflammation, and grogginess. Some sneaky products to look out for are non-dairy milks, protein bars, flavored yogurts, juices, and sauces.

 

5. Be a Sleeping Beauty

Seven to nine hours a night is optimal. Sleep is essential for overall health, supporting physical healing, mental clarity, and emotional well-being. And, did you know that adequate sleep can support weight loss? Sleep also aids in muscle recovery, strengthens the immune system, and regulates metabolism. Good sleep also enhances cognitive function, mood stability, and cardiovascular health, while maintaining hormonal balance and reducing the risk of chronic diseases.

I'd love your comments and questions at either embreewellness@gmail.com or embreewellness.org. I am delighted to be on this Womaness journey together! Much LOVE, Lauren.

 

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EXCLUSIVE DISCOUNT FOR YOU

As a welcome gift to my Womaness tribe, please enjoy 10% off my next online courses, Grocery Store GPS and Holiday Hacks, starting October 1!

Register at embreewellness.org with discount code GETWHOLESOME10

 

THE DETAILS:

Grocery Store GPS: Navigating the Grocery Store to Wholesome Health

Three weeks: Wednesdays, October 2 – 16

Price: $300 - Save 10% with code GETWHOLESOME10

 

Holiday Hacks: Keep Holiday Pounds in Check

Six weeks: Pre-Holiday sessions October 30 – November 13; Post-Holiday sessions January 8 – 22

Price: $600 - Save 10% with code GETWHOLESOME10

 

Here’s what you can expect from the courses:

1. 30-minute LIVE educational Zoom call (recorded if you can’t make it) full of my best tips for elevating performance, making your food work for you, and fueling strong.
2. Short interactive review and quiz at the end to help you retain the information.
3. Slide presentation of the course material for you to keep.
4. FREE PDF on how to implement what we’ve discussed.

Save 10% on these courses with code GETWHOLESOME10 at embreewellness.org

 

 
Learn more about Lauren at embreewellness.org and be sure to follow her on Instagram, X (formerly Twitter), and LinkedIn.

 

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Disclaimer: This article is intended for informational purposes and is not intended to replace a one-on-one relationship with a physician. Womaness strives to share the knowledge and advice from our network of experts and our own research. We encourage you to make healthcare decisions in partnership with a qualified healthcare professional. 
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