Walsh Nutrition

04/20/2026

Entering perimenopause or living through it? Give this a watch. Curious of your thoughts and experiences.

04/20/2026

Today is the Day!
My new Perimenopause Explained 4 week intro course opens today. If you've been struggling with symptoms (Hint- these go way beyond hot flashes and night sweats), feeling overwhelmed with how to eat or move your body and looking for answers, join me. This 4-week virtual program is a mix of video, reading and worksheets; includes a live group zoom as well as two meal plans to easily boost nutrition to support you through perimenopause. We dig into the evidence for nutrition, exercise, supplements and MHT (menopause hormone therapy). Have questions? Send me a DM. Ready to join? Click the link: https://l.bttr.to/E0sWP

04/15/2026

Let's consider what perimenopause is: it's a physiological & hormonal shift, not a sudden personal failure.

The sympoms you experience do not mean you need to try harder, but try differently.
A lot of the common advice from peers and health care still focus on eating less, moving more and "get used to it" or "it's just part of getting older"

During this time, our body is less tolerant of big gaps between meals, under-eating (ie. dieting) and high stress (including from over-exercising, poor sleep, work/life balance), so these traditional suggestions and practices don't work.

What tends to help more:
-eating regularly with adequate protein
- building meals that actually keep you full and satisfied (enjoyment is also important)
-shifting exercise toward strength (not just cardio)
-supporting sleep and recovery

It’s not about doing everything perfectly but giving your body a bit more stability and support through this important change.

—

I’m opening a small (only 10 people), 4-week program that walks through this in a really practical way—nutrition, movement, and what’s actually happening physiologically. It starts next week (April 20th).

Link is here: https://l.bttr.to/E0sWP
PM me if you have questions!

04/14/2026

Perimenopause affects millions of women—often starting in their late 30s to early 40s. And yet, most were never taught what to expect during this 5-10 year transition.

Studies show that upwards of 80% of women experience symptoms during the menopausal transition:
-Many report feeling unprepared or unsupported
-Symptoms are often brushed off as stress, burnout, or lifestyle.

Think it's just hot flashes and night sweats? That's barely scratching the surface. Perimenopause can cause disrupted sleep to full insomnia, sudden or increased anxiety or irritability, changes in weight or body composition, brain fog or reduced focus (affecting work and home life) shifts in energy, hunger, and motivation.

In practice as an RD, I often hear:
“maybe I’m just not doing enough”, or "I haven't changed anything- I don't know what's wrong"

In most cases, it’s not a lack of effort, willpower or knowledge: It’s basic physiology.

We need to start listening, educating and supporting women through this change.

04/28/2025

April is IBS Awareness Month:🥦
Irritable Bowel Syndrome (IBS) is a common condition that affects the digestive system. While it doesn’t physically damage your gut, it can cause uncomfortable symptoms like:

😣Abdominal pain or cramping

😮‍💨Bloating and gas

😔Diarrhea, constipation, or both

😴Fatigue after eating

🥗 How Nutrition Can Help
✅ A Low FODMAP Diet May help:
Some carbohydrates can trigger IBS symptoms. A low FODMAP diet can help identify these foods. It has 3 phases:

Eliminate high-FODMAP foods

Reintroduce foods one at a time (this phase is most important!)

Personalize your diet based on tolerance

📝 Work with a dietitian to do this safely!

🕒 Eat Regular Meals
Avoid skipping meals or long gaps without eating

Eat slowly and chew well

Stay hydrated

⚠️ Watch for Common Triggers
High-fat or fried foods

Caffeine (coffee, tea, energy drinks)

Alcohol and artificial sweeteners

Large portions

🌾 Adjust Fiber Based on Symptoms
Constipation? Try soluble fiber (oats, chia, psyllium)

Diarrhea? Reduce insoluble fiber (bran, raw veggies)

💡 Remember
Everyone with IBS is different. Personalized support from a registered dietitian can help reduce symptoms and improve quality of life. Message if you need to chat!

02/15/2025

My husband bought me this beautiful cookbook last summer, of recipes from the owners of Mandy'sGourmet Salads out of Montreal.

It sparked a desire to try new recipes and do some meal planning myself.

I’ve returned to it today, for some inspiration.

What’s your go-to meal inspiration? 👇🏼👇🏼

01/24/2025

The rising cost of food (and living) is having a real and serious impact locally and change needs to happen. Have a read!

10/23/2024

The most honest review of bodies at a gym ❤️

08/01/2024

If you haven’t watched Ilona Maher’s response to someone commenting on her weight, you need to.

👏🏼👏🏼👏🏼

991K likes, 20.4K comments. “As long as haters keep saying dumb stuff, I’m gonna keep clapping back”

02/14/2024

POV: You're excited to celebrate V-Day. You've created a beautiful meal or made a reservation at your favourite restaurant. Then someone comments "Oh, you indulged!"

This word has been tainted as this negative characteristic of lacking self-control.

Want to know what it actually means? "Indulge: allow oneself to enjoy the pleasure of."

Allow pleasure.

This Valentine's Day, let's celebrate INDULGENCE! 🍫🌹 As an anti-diet dietitian, I'm here to remind you that enjoying treats, savoring delicious meals, and relishing every bite without guilt is an act of self-love. Embrace the joy of eating without restriction or judgment. Whether it's treating yourself to your favorite dessert or sipping on a decadent beverage, remember that food is meant to be enjoyed, not feared. 💝 Show me the delicious foods/bevies you enjoyed this day below!