Friday Bits & Pieces #1
A meno-friendly protein smoothie, gold pants, and other things I'm loving right now. Plus some mood salad links for weekend reading.
A little gear shift over here this week. Because as much as I love going deep with personal essays and putting together more journalistic-style articles, I also love sharing other bits and pieces of my life. The things that power me from day to day; what I’m cooking, wearing on repeat, slathering on my skin and hair, reading, listening to, etc. The stuff that enhances my life, lights me up, or otherwise makes me feel good. Stuff I think will make you feel good too!
Thank you for indulging me as I experiment and follow my heart and my gut here. In my About section, I talked about the idea of this newsletter being a midlife mood salad of sorts. I’m excited to toss in some bits and pieces from time to time, like a little crunchy salad topper, and see how it tastes and feels.
It’s so interesting to see this space take shape and grow, and little by little, to see the beginnings of a community form. I ultimately want this to be a place where we can come together, share, and learn from each other through chat here on the app (which I’ll be turning on soon) and if there’s interest, even IRL once we really get rolling.
I know life is busy and inboxes are jammed, so I am especially grateful for the privilege of allowing me to land in yours every Friday morning. From the bottom of my heart, thank you!
Currently Making
Meno-friendly Orange Dream Protein Smoothie
Okay, so making a smoothie is not technically cooking, but it is cooking-adjacent and a really easy way to start the day on the right foot with a tasty, nutrient-dense meal.
I came up with this one a while back when I was feeling nostalgic for those Orange Julius drinks I loved as a kid. I did what I always do when I want to make something new- google a bunch of like recipes and borrow parts from each to suit my taste (the cilantro always has to go!) and the nutritional profile I’m looking to create. This particular recipe was largely inspired by the Blissful Basil, a great plant-based blog that should be on your list if you are looking for creative and healthy plant-based recipes.
It tastes amazing, and is loaded with nutrients that address some of our specific midlife needs as we move through peri/menopause.
Here’s what you’ll need:
2 small naval or cara cara oranges peeled and cut
1 cup of non-dairy milk of your choice (I use Elmhurst because it contains no added sugar, gums or chemicals- just 2-3 simple ingredients depending on which variety you choose).
1 small ripe banana (I smash and freeze for a colder, thicker smoothie)
1 scoop vanilla protein powder (Truvani is my current fave for it’s simple, plant based ingredients but you can swap in a vanilla collagen or whey protein)
1 tablespoon ground flax seed
1 teaspoon maca powder
1ish cup of ice (adjust for desired thickness)
Throw it all into a high speed blender and blend until smooth (about a minute or so)
Here’s what you’ll get in terms of health benefits:
Oranges are high in Vitamin C. In fact, one orange contains about 80% of daily recommended intake. In addition to its importance for immune function, Vitamin C also regulates the synthesis of collagen production, and studies show that our skin loses 30% of its collagen within the first 5 years of menopause (and then 2% per year for the next 20 years). Vitamin C can also help promote absorption of iron, which can help fight the fatigue of the peri/menopause years. It may also help to manage blood pressure and lower the risk of heart disease, important generally, but especially post-menopause, when the odds for developing these conditions increase.
In addition to Vitamin C, oranges contain flavonoid antioxidants, which provide anti-inflammatory, anti-viral and anti-microbial benefits. They also contain potassium and folate, fiber, and smaller amounts of other vital nutrients, and are water-rich, providing about 1/2 cup of water in a medium orange (and I’ll take all the hydration help I can get!).
Bananas are loaded with potassium, which is an important mineral that helps to regulate heartbeat and ensure proper function of muscles and nerves. It may also help reduce blood pressure, which again, becomes an issue for some in the post-menopausal years.
Flax seeds contain many important nutrients, and are high in Omega-3 fats, which have been linked to lower risk of heart disease and strokes. They are also rich in fiber, and are a good source of plant-based protein. Additionally, some studies show that as a phytoestrogen, flax may help to ease some of the symptoms of menopause such as hot flashes.
Maca is a plant native to Peru, and contains many important vitamins and minerals, such as Vitamin C, Copper, Iron, Manganese and Vitamin B-6, among others. Some studies have shown that maca can help to alleviate some of the symptoms of menopause, including hot flashes and interrupted sleep.
Protein is utilized by every cell in our body, and adequate intake is critically important to our overall functioning. Especially in menopause, when the loss of estrogen can result in decreased muscle mass and bone strength, we need to make sure we are getting enough. Current guidelines recommend 1–2 grams of protein per kilogram of body weight.
Happy Blending!
Currently Wearing
I was out for a walk in my neighborhood in NYC when a mannequin decked in the coolest gold pants beckoned, like a siren calling to me from a shop window. I was trying to get my steps in and was walking at a brisk pace, but I stopped to hear her song, wondering if I “needed” said pants and whether I could find ways to style them with my mostly minimal wardrobe. I had just finished a closet purge so I called on the gods of restraint and kept walking (fun fact- Sophrosyne was the greek goddess of self-control and restraint, among other virtues, and was one of the good spirits to escape Pandora’s box). However, I couldn’t stop thinking about them, and months later, managed to track them down. This, by the way, is how I am trying to go about all of my purchases these days. Like a little self-imposed cooling off period that helps me avoid impulsive, expensive, closet- cluttering buys.
As it turns out, gold pants are pretty damn versatile and can fit nicely into any wardrobe. It’s a fun way to add some oomph and instantly lift you out of a jeans rut (which I fall into often). You can go all-in and pair with a matching gold top for a resort-y vibe, or tone it down with a white tank or tee, an oversized sweater or sweatshirt or a jean jacket. In this first shot I threw a vest on over a tank, added a vintage belt, and kept the jewelry pretty spare for dinner with the hubs and one of my stepsons.
I shopped my closet for all of the styling options below, and as you can see, I love pairing with a subdued white or creamy colored top, which doesn’t compete with the shimmery statement pants. I also love a pop of red or burgundy with a bag or a shoe here, and the denim jacket plays well too. You could also go with black on top, but I don’t love the sharp contrast with the gold on me. I could also see it with a softly printed or fun striped top, but didn’t have either of those to play with in my limited Miami closet. I kept the jewelry simple again, wearing a handmade necklace (above and below), part of my own collection, a hobby jewelry business I started with my mom called DNA Designs Jewelry. I’ve been pretty idle there over the past year and a half, but I’ll write more about it soon and link to the Etsy shop when I get it updated.
For me, great style has so much to do with how you feel in your clothes, and these pants never fail to make me feel, well, shiny (and happy and confident)!
Currently Using: Hair Edition
Other than the fact that I color my grey roots once a month, I’m pretty low maintenance when it comes to my hair. That wasn’t always the case. Back in the aughts, I opted for weekly blowouts and a smooth, polished mane, which made getting up and into the office a much easier proposition. Somewhere along the way, likely influenced by french girl aesthetics and the fact that I started working from home, I leaned into a more undone look, and I’m now at the point where I slather on a couple of products and go to bed with my hair still damp. In the morning if it’s unruly, I’ll wet it with my favorite drugstore product, Kristen Ess Hair Water, a product with magical properties (don’t ask me how or why), and do a quick styling with my Dyson blow dryer. Sometimes I’ll pull out my T3 curling iron to add a few bends, but even with that it’s a 5-10 minute routine tops. Once it’s all done I run some hair oil through, give it a spritz of hair spray and I’m good to go.
I am lucky that I have some good hair genes- my grandmother used to wash her wavy salt and pepper hair and just run her hands through to style, and my mom’s was similarly easy to work with. I do tend to get fuzzy in the humidity though, and can sometimes use a little lift, which accounts for my love of dry shampoo.
These products get me through a (good hair) day:
And if you’re anything like me, you know that a good hair day goes a long way…
Mood Salad Links
If you read my We’ve Come a Long Way… piece a couple of weeks ago, you know how woefully underfunded women’s health has been and continues to be. This week President Biden signed an Executive Order to expand research for women’s health, even calling out menopause, and is asking congress for $12 billion to create a new fund for women’s health research. (via NYT, gifted article).
Maria Shriver was a key player in getting the above issue to the White House, and spoke there on Monday, telling the women of America, “This is our moonshot." (via Instagram)
If you didn’t see this story a few weeks ago about Dr. Ruth Levy Gottesman and her $1 billion donation to Albert Einstein College of Medicine, prepare to be inspired. There’s so much to love here- a beautiful philanthropic soul, a rich intergenerational friendship, free tuition to all students going forward, and the fact that Dr. Gottesman became the head of the board of trustees at the school at the age of 90. (via NYT, gifted article)
“Yes, your brain is changing during menopause. No, you are not going crazy. And yes, things do improve, and there are solutions available.” Dr. Lisa Mosconi discusses menopause brain in this article. (via Maria Shriver’s Sunday Paper). Side note, I got to hear Dr. Mosconi speak at The New Pause Symposium in NYC last fall and she is absolutely brilliant. Can’t wait to read her new book.
Gen Z is apparently already having a midlife crisis, and the Surgeon General says social media is to blame. (via The New York Post)
I am not really a fan of college sports (with apologies to my Florida Gators) but this podcast about Big Ten star Caitlin Clark was incredibly enlightening. Fact- a star female WNBA rookie can expect to make about $75k per year, while a top pick male in the NBA can make up to $12 million in his first year. Just wow. (The Daily)
I hope you enjoyed some of my bits and pieces! If the spirit moves you, hit the ❤️ to help others find us here, and feel free to ask me questions or send feedback/suggestions which you can do via comments, DM, or hitting reply to this email.
This post contains some affiliate links, which means if you click and buy I may receive a small commission. I genuinely love and use everything I recommend.
As always, thank you for spending a little time with me…
Dina xx
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Thank you this was a great start to my weekend Dina ! Full of great information and shares.
Loving all the ways you styled those fabulous pants ! (I’m trying not to impulse buy too!) Will try that restaurant you love in Miami next month !
The hair water I’m going to try today ! And I love that protein shake! I use the same brand protein powder. Lastly and most importantly I have been so disturbed that a few of my friends are telling me their obgyn wont prescribe HRT or help them manage their menopause symptoms. It’s infuriating to hear about. Misinformation being given by women doctors no less. Hopefully things will begin to change. Sending love !
So full of delights— perfect way to spend a Sunday. With you!