——— MENOPAUSE NUTRITIONIST · KANEOHE AND ONLINE
Nutrition support for
perimenopause and menopause
Sleep, energy, appetite and weight can all shift in your 40s and 50s, often before your periods stop. Mare’ka Jensen-Madison works with women in perimenopause and menopause on what to eat for this stage, in a 60-minute assessment over Zoom or face to face in Kaneohe.
Mare'ka Jensen-Madison
Clinical nutrition consultant · Kaneohe
✓ 60 minutes · $350 ✓ Zoom, or Kaneohe by appointment ✓ Works with your doctor’s care, not instead of it
BCNP
Board Certified Nutrition Practitioner
18+ years
In nutrition consultation
Postgraduate training
In applied clinical nutrition
Kaneohe, Oʻahu
In person by appointment, or by Zoom
——— SOUND FAMILIAR?
What you may be noticing
Many women describe the same handful of changes during the transition. You do not need all of them, or a diagnosis, to ask for help with food.
——— DAY TO DAY
01
Waking at night, or hot flashes and night sweats
02
An afternoon energy slump that coffee no longer fixes
03
More cravings, or feeling hungry at odd times
04
Foggy thinking on some days
Over months
✓ Weight settling around the middle even though you eat the same
✓ Clothes fitting differently, with less muscle tone
✓ Meals that once suited you now leave you uncomfortable
✓ Questions about bone and heart health after a check-up
If a symptom is new, severe or worrying, see your doctor first.
——— START HERE
What your nutrition assessment includes
It costs $350 for one 60-minute session, and the calendar shows that amount before you pay.
The fee covers the session only.
——— HOW IT WORKS
Getting started in three steps
01
Book a time
Pick a slot in the online calendar and pay the $350.
02
Choose Zoom or Kaneohe
Sessions run over Zoom, or face to face in Kaneohe by appointment.
03
Talk it through
Spend the hour on your history and routine, and leave with your first priorities.
——— YOUR CARE TEAM
Working with your doctor
Your doctor handles
• Diagnosis and tests for new symptoms
• Hormone therapy and other medication
• Anything urgent
Your sessions cover
✓ What and when you eat, in a way you can keep
✓ Food questions that come up around treatment
✓ Notes you can take back to your next appointment
——— WHERE FOOD FITS IN
How a menopause nutritionist can help
Weight changes in midlife
Looking at meal timing, portions and protein instead of cutting whole food groups.
Energy and sleep
How caffeine, alcohol and late meals sit with your nights, and what to try first.
Blood sugar balance
Building meals with protein, fiber and fat so energy holds between them.
Protein and muscle
How much protein your meals carry now, and simple ways to raise it.
Bone and heart health
Food sources of calcium, vitamin D and healthy fats that fit your usual shopping.
Hot flash triggers
Keeping a short food and symptom log to see which drinks or dishes come before a flare.
——— YOUR MENOPAUSE NUTRITIONIST
Meet Mare’ka Jensen-Madison, BCNP
Based in Kaneohe, she has worked in nutrition consultation for over 18 years. She is a University of Hawaiʻi graduate and went on to postgraduate training in Applied Clinical Nutrition at Northeast College of Health Sciences.
Hormone balance is one of the areas named in her own practice description. Clients join her over Zoom or meet her face to face on Oʻahu.
Bachelor's, University of Hawaiʻi
Postgraduate, Northeast College of Health Sciences
——— QUESTIONS
Questions about menopause nutrition
Can a nutritionist help with menopause?
A nutritionist cannot stop menopause or replace medical care. What a session can do is match your eating to the changes you are noticing, such as sleep, energy, appetite or weight, and give you a short list of things to try. Many women use this alongside care from their doctor.
Why do I gain weight around the middle in perimenopause?
Falling estrogen, gradual muscle loss and poorer sleep are all linked with weight shifting toward the waist at this stage. Your assessment looks at your own pattern, including protein, meal timing and sleep, rather than a general rule.
What is the best diet for perimenopause?
No single diet suits every woman. Meals with enough protein, plenty of fiber from plants and steady timing are a common starting point, and the details are set around your health history and what you like to eat.
Should I take supplements for menopause weight gain?
Not without checking first. Supplements can interact with medication. If one is worth considering, Mare’ka explains why and what it costs, and you check it with your doctor before you start.
Do you advise on hormone therapy?
No. Decisions about hormone therapy belong with your doctor. Nutrition sessions work whether you use hormone therapy or not.
Can I have a menopause nutrition session online?
Yes. The 60-minute assessment runs over Zoom, or face to face in Kaneohe by appointment.
How much does it cost?
It costs $350 for the 60-minute assessment. Any lab work or supplements are paid for separately.
