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Cadences

@cadences.ca

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We are Registered Holistic Nutritionists and Recipe Creators who want you feeling great! Recipes and Assessments that are a foodie approach to life.

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Do you need different supplements for fall & winter?

As the seasons change, so do our routines, diets, time outdoors, and lifestyle habits—and that can affect what your body may need.

But that doesn’t necessarily mean you need to completely overhaul your supplement routine.

Before adding a new supplement, consider:
✨ What does your current diet provide?
✨ Are your lifestyle habits changing with the season?
✨ Do you have specific nutritional needs or deficiencies?
✨ Are you already getting certain nutrients from other supplements?

The goal isn’t to take more supplements—it’s to make sure your routine makes sense for your individual needs.

Save this post for your Fall/Winter wellness reset—and share it with someone who’s wondering if they should change their supplements!

#Supplements #SupplementRoutine #SeasonalWellness #FallWellness #WinterWellness #WellnessTips #HealthyHabits #NutritionTips #NutritionalHealth #VitaminsAndSupplements #WellnessRoutine #HealthyLifestyle #HolisticWellness #HealthAndWellness #FallHealth #WinterHealth #WellnessJourney by @cadences.ca

Your gut might need more fibre during perimenopause.
Bloating, constipation, changing digestion and hormonal fluctuations can make this stage feel… a lot.

One simple hack? Add more fibre to your plate.

Think oats, berries, chia, flax, lentils, beans, whole grains, vegetables, nuts and seeds.

Fibre supports your gut microbiome — and research is increasingly exploring how the gut, hormones and menopause are connected.

There’s also emerging research around fibre-rich foods such as flaxseed and perimenopause symptoms, although we can’t yet say that fibre itself treats symptoms.

And here’s something fascinating: declining estrogen can also affect the vaginal microbiome, with changes in Lactobacillus and vaginal pH.

So, rather than chasing the perfect supplement, start with something simple:

👉 Add one fibre-rich food to your next meal.

Small habit. Big potential benefits.

Want more practical, evidence-informed tips for feeling better through perimenopause? Follow @cadences.ca

#Perimenopause #PerimenopauseSupport #Menopause #MenopauseHealth #WomensHealth #GutHealth #GutMicrobiome #VaginalMicrobiome #HormoneHealth #Fibre #Fiber #HighFiber #HealthyAging #MidlifeHealth #MenopauseNutrition #WomensNutrition #EvidenceBasedHealth #Cadence by @cadences.ca

Wondering what to eat during perimenopause?
The foods you choose can play an important role in supporting your hormones, energy, mood, bone health, and overall well-being. The good news? Small, consistent changes can make a big difference.
If you're not sure where to start or how to include more hormone-supportive foods in your everyday meals, we're here to help. Send us a DM, and we'll help you create a simple, sustainable approach that fits your lifestyle.
✨ Save this post for later and share it with someone navigating perimenopause!
#Perimenopause #Women'sHealth #HormoneHealth #HealthyHormones #PerimenopauseSupport #MenopauseWellness #NutritionForWomen #WomensNutrition #HormoneBalance #HealthyEating #MidlifeHealth #WellnessJourney #RegisteredDietitian #DietitianApproved #HealthyLifestyle by @cadences.ca

Midlife chaos + hormone shifts = a lot to handle. If you are caught between a busy career and family life, your body needs extra backup. A targeted supplement boost could be your missing piece for better sleep, steadier moods, and real energy. Click the link in our bio to find your perfect fit! #Perimenopause #HormoneBalance #SupplementBoost by @cadences.ca

Navigating perimenopause? Fibre is your friend! Aim for 25-35 grams daily to support hormone health and improve insulin sensitivity.
#PerimenopauseDiet #MenopauseWeightLoss #HormoneBalancingDiet #midlifenutrition
#HappyHormones
#BloodSugar
#BoneDensity
@cadences.ca by @cadences.ca

Herby White Bean Salad

With radish and snap pea season just around the corner, we’re making the most of spring produce. Crisp snap peas and peppery radishes are tossed in a fresh herby dressing for an easy weeknight side dish that’s packed with fibre and protein. #vegetarian, #vegan #beans #beanrecipes #fibrefood #fiberfood #superfood #proteinmeal #bloodsugarbalance #midlifemeals #highfibre

For the Salad:
2 Cans navy beans drained and rinsed
8-10 Radishes thinly sliced
15-20 Snap peas sliced
1/3 Cup slivered almonds toasted
1/3 Cup crumbled feta
½ Tsp Lemon Zest (1/2 of a small lemon zested)
Salt and pepper

Herby Dressing:
½ Cup Olive Oil
2 Tbs Red wine vinegar
½ Tsp Honey
1 Cup mixed fresh herbs of your choice (dill, parsley, cilantro, basil, mint are great options)

Blend the herby dressing in a food processor or immersion blender. Toast almonds in a saucepan over medium heat until toasty. Mix all of the salad ingredients with ½ cup of thr herby dressing. Serve immediately or refrigerate and enjoy within 3 days. Leftover dressing is great over poached eggs or burrata and heirloom tomatoes. by @cadences.ca

20 Minute Sweet Potato Red Pesto Stew

I almost called this, “Longevity Chowder” since it is choked full all the good things that will keep you living a long and healthy life. Beta Carotene to protect against oxidative damage (especially damage to your eyes), Fibre to help lower and control LDL (bad) cholesterol, leafy greens to help detoxify and protein to help support lean muscle. BUT since we are all SO BUSY and life is hectic I thought a 20 minute recipe would be most appealing :)

#HealthyEating
#HealthyMeals
#QuickHealthyMeals
#EasyHealthyRecipes
#HealthyFoodIdeas
#SimpleHealthy
#HealthyMealPrep
#CleanEating
#BalancedMeals
#WholeFoods

2-3 Tbs Olive Oil
1 Medium Onion Diced
4 Cloves of Garlic Minced
1/2 Tsp Ground Cayenne Pepper
1/2 Tsp Salt (omit if you are trying to reduce your sodium)
1 Small Sweet Potato peeled and cut into 1/4” cubes
1 Can Cannellini Beans (with the liquid)
1 14 oz Can Diced Tomatoes
1 Can Coconut Milk
1/2 Cup Red Lentils
3/4 Cup Red Pesto
1 Bunch Chopped Leafy Greens (kale, spinach, chard or a combination works great)

Warm olive oil in a large dutch oven or soup pot on medium heat. Add, onions, garlic, cayenne, salt and sauté until onion starts to brown (3-4 minutes). Add all remaining ingredients (remember to include the entire can of cannellini beans with their liquid) to the dutch oven and cook on low/ medium until the sweet potato is fork tender and the lentils are soft (around 15-20 minutes) . Best served with crusty bread for mopping up the remains of the bowl. Enjoy! by @cadences.ca

You can’t out-supplement or out-discipline poor sleep.
Hormones rely on sleep to reset—and nutrition to rebuild.
Support both, and your body responds.#HormoneHealth #SleepMatters #WomenWellness
#PerimenopauseSupport #BloodSugarBalance
#NutritionForHormones #RestAndRepair by @cadences.ca

Perimenopause changes how your body uses food—and protein is the anchor.
Aim to include protein at every meal and snack to support hormones, muscle, and steady energy #PerimenopauseSupport #HormoneHealth #ProteinForWomen
#MidlifeWellness #WomenOver40 #BloodSugarBalance
#MetabolismSupport #StrongNotStarving by @cadences.ca

Nourishing the body with protein-rich plant-based meals is not just a trend; it's a lifestyle choice that supports overall well-being. Discover how these meals can enhance energy levels and promote a healthier planet through sustainable eating practices. Visit www.cadences.ca or DM to begin your journey
#FoodAsMedicine
#NourishYourBody
#WellnessNutrition
#FunctionalNutrition
#HormoneHealth
#BloodSugarBalance
#PlantBasedProtein
#PlantProtein
#PlantBased
#VeganProtein
#ProteinGoals
#HealthyEating
#CleanEating

https://www.cadences.ca by @cadences.ca

Menopause changes how your body protects its bones — and calcium becomes non-negotiable.
#MenopauseHealth
#BoneHealth
#CalciumMatters
#MenopauseNutrition
#WomensHealthEducation
#HealthyAging
#MidlifeWellness
#StrongBones
#NutritionForWomen by @cadences.ca

Perimenopause shifts stress tolerance, sleep, mood, and blood sugar — and magnesium plays a key role in all of it
#PerimenopauseSupport
#HormoneHealth
#MagnesiumMatters
#PerimenopauseNutrition
#WomensHealthEducation
#MidlifeWellness
#HormoneSmart
#NutritionSupport
#HealthyHormones by @cadences.ca