Benefits of Meal Prepping

In today’s fast-paced world, where time is often a scarce commodity, the practice of meal prepping serves as a sustainable and simple solution for those seeking efficiency, health, and convenience in their daily lives. Meal prepping involves the planning, preparing, and packaging of meals ahead of time, offering a large variety of benefits that extend beyond just saving time in the kitchen. From promoting healthier eating habits to reducing food waste and saving money, the advantages of incorporating meal prepping into your lifestyle are endless. In this post, we will uncover the various benefits of meal prepping, highlighting its positive impact on health, finances, and overall well-being.

What is Meal Prep?

Meal prep is the concept of planning and preparing food ahead of time. One of the key elements to remember about meal prep is that there are no specific rules to follow. Whether you decide to prepare and freeze an entire week’s worth of meals or simply chop and package your side dishes ahead of time, meal prep should entail what works best for your specific needs. As with any practice, meal prep does require some time and dedication in your weekly routine. It’s been found that the average person spends about one hour cooking per day. By dedicating a few hours of meal prep for the entire week, you will find your evenings freed up to enjoy other activities and time with loved ones.

The Benefits of Meal Prep

As mentioned earlier, there are several benefits that come with planning your meals ahead of time – the first being physical health benefits. For many, the hustle and bustle of daily life can oftentimes lead us to make quick and convenience-based meal decisions that may not carry the essential nutrients our bodies need to lead a healthy lifestyle. By planning your meals ahead of time, you will have more control over the quality of food that you consume throughout the week, giving you ample opportunity to incorporate balanced and nourishing ingredients. For optimal health benefits, experts recommend a dietary composition of 25% protein, 25% carbohydrates, and 50% fruits and/or vegetables.

Aside from the physical benefits, there are several mental health benefits that can come from meal prepping. By planning ahead and eliminating hours spent in the kitchen, you will free yourself up to enjoy more time with loved ones or engage in activities that bring you happiness. Additionally, meal prepping removes the stress of quick decision-making – you can rest assured knowing that your meals are prepared with wholesome ingredients for you and your family.

Lastly are the financial benefits of meal prepping. There are moments in all of our lives where we are in a rush and make a quick stop at a fast food chain or at the store for a single-served meal. While this may save us time, it certainly does not save us money. In 2023, the average American spent about $148 per month on fast food alone. This number does not include dine-in restaurants or single-serve meal runs from the grocery store. Meal prepping will give you both time and money back!

Easy Ways to Start Meal Prepping

It may seem overwhelming to start meal prepping, but start small! Begin by jotting down a list of your favorite meals, breaking them down into specific ingredients that you can purchase in bulk. Once you have stocked up on your essentials, divide them into portioned containers for the week ahead.

Consider setting aside a designated day each week to handle all of your meal prepping. Having dedicated time to meal prep will help you to establish a routine and will make the process feel more manageable. Start with simple recipes that require minimal ingredients and preparation time. As you become more accustomed to meal prepping, you can start incorporating more complex dishes into your routine!

It is also helpful to label your containers with the meal date and time that you have cooked them. This will ensure freshness and support organization in your refrigerator and pantry. Another helpful tip is to take advantage of your appliances like slow cookers or Instant Pots – these helpful tools make meal prepping even easier! Ultimately, no matter where you start, you will quickly enjoy the benefits and convenience that meal prepping brings to your daily life.


Are you ready to bring balance and vitality back into your life? Exceed Hormone Specialists is here to help.
Connect with us online or give us a call at (901) 312-7899

5 Ways to Manage Menopause Symptoms this Fall

The fall season is here and for many of us, it’s the beginning of what will be a busy season filled with festive activities and time with loved ones. With the added busyness in our schedules, it’s important to feel our best so we can truly savor this special time of year. For those navigating the challenges of menopause, balancing the fluctuations in hormones and the accompanying physical and emotional changes can be quite demanding. This month, we are going to explore five ways to manage your menopause symptoms this fall.

Visit Exceed Hormone Specialists

For women navigating menopause, radical hormone shifts often come with the territory.  This can make it incredibly difficult to get through your daily routine, let alone the busy fall season.

Over the past 70 years, Bioidentical Hormone Therapy has been extensively studied by medical experts, with the Exceed Team establishing itself as a skilled contributor to this field of research and implementation. Bioidentical hormones, made from soy and yams, perfectly match the molecular structure of your body’s natural hormones. When introduced to the body, these hormones are seamlessly recognized and utilized by the body, exactly like its natural hormones.

Bioidentical Hormone Therapy stands out as the safest and most effective solution to manage menopause symptoms. The team at Exceed understands that, when it comes to your hormones, there is no “one-size-fits-all” solution to managing your menopause symptoms and treatment. Through personalized, compassionate, and science-driven care, Exceed’s team of experts will listen to your symptoms, and then thoughtfully tailor a treatment plan to meet your unique needs and lifestyle. To learn more about bioidentical hormone replacement or schedule a consultation, connect with the team here.

In addition to Bioidentical Hormone Therapy, there are several practical adjustments you can make to manage your menopause symptoms this fall…

Manage Your Stress

Stress has a significant impact on our body, especially when it comes to menopause. During the fall season, when additional obligations, activities, and financial factors come into play, we naturally experience additional stress that impacts cortisol levels. When cortisol is triggered, menopause symptoms accelerate, making hot flashes, mood swings, and fatigue even more prevalent.

To manage your stress, it’s important to start by identifying the specific triggers that induce stress. Becoming self-aware of the factors that cause you to feel overwhelmed will help you curate a plan to better handle stressful situations. Sometimes it’s impossible to avoid stress altogether, but there are practices that you can incorporate into your daily routine to help you cope with stress. Consider deep breathing sessions, meditation, or taking a walk.

Maintain Frequent Exercise

Though the weeks become busier and the days become shorter, it’s still important to prioritize time in your schedule to exercise. Regular exercise will help you manage stress, increase your energy levels, and potentially reduce the frequency of certain menopause symptoms. Some studies have shown that maintaining a regular exercise routine has helped to reduce the frequency and intensity of hot flashes, depression, anxiety, and insomnia throughout menopause.

Please note that while exercise has lasting benefits to your health and wellness, if your menopause symptoms are causing difficulty in navigating your daily routine, consult your doctor or schedule an appointment at Exceed Hormone Specialists for evaluation.

Eat Healthy Foods

During the fall season, comfort foods and festive holiday dishes often take center stage at the dinner table. While some indulgence is expected and encouraged (who doesn’t love fresh apple cider and holiday treats?!), it’s important to consume wholesome foods that contain the vital nutrients you need to feel your best.

There are several food choices that help reduce menopause symptoms, including fatigue, inflammation, bloating, headaches, and mood swings. While there isn’t a specific diet guaranteed to reduce menopause symptoms completely, some studies have shown that the Mediterranean Diet is a good place to start. Foods that contain whole grains, legumes, herbs, spices, and healthy fats can show relieving results.

Additionally, it’s important to consume calcium-rich foods to prevent osteoporosis which is more likely to occur around the same age of menopause onset. During menopause, the body loses estrogen, which can accelerate the decline of bone density, potentially leading to osteoporosis. Here are a few calcium-rich foods to eat:

  • Skim milk
  • Low-fat cheese
  • Greek yogurt
  • Cow’s milk

Helpful tip: During the holidays, try to follow the 80/20 rule, consuming 80% whole/healthy foods and leaving 20% of your diet to holiday treats. This will help you foster balance and maintain a healthy diet throughout the season.

Communicate With Family

Open and honest communication is key, especially throughout your journey with menopause. Sharing your experience with your loved ones can lead to greater understanding and support. Let them know how you’re feeling and what your limitations are. If you find that certain activities or commitments exacerbate your symptoms or leave you feeling drained, express this to your family. This way, they can assist in accommodating your needs and ensuring that you have the space and support you need to manage menopause effectively. Whether it’s offering a listening ear, providing extra patience, or simply being there with a comforting presence, their understanding can make a significant difference as you navigate menopause. Remember, your family is there to support you, so don’t hesitate to lean on them this season.


If you feel like you’ve lost your vitality, spark, or the drive that sustains you, Exceed Hormone Specialists is here to help. Contact us today to schedule your one-on-one consultation.

The Key Benefits of Maintaining Core Strength

Embracing the process of aging with vitality and purpose is a journey that unfolds the beauty found throughout life’s various stages. When it comes to aging, one important aspect to focus on is maintaining and enhancing your core strength. This is a key ingredient to aging gracefully while staying healthy. As time passes, the body faces inevitable changes that can impact your mobility, stability, and overall well-being. Understanding how core strength influences the aging process becomes a compass for navigating the years ahead. From fostering physical well-being to building mental resilience, the advantages of a strong core ripple across multiple facets of life. In this article, we will look at the key benefits of maintaining core strength as well as a few exercises to implement into your weekly routine.

Stability and Balance

Building and maintaining core strength as you age will play a pivotal role in stability and balance within the body. The muscles of the core, including the abdominals, obliques, and lower back, provide a solid foundation for movement and posture. As these muscles engage and strengthen, they create a stable center of gravity that supports the body. When we focus on improving our core strength, the spine and pelvis will be better positioned, preventing undue stress on joints and minimizing the risk of injuries. This heightened stability not only helps with maintaining balance but also enhances performance in dynamic movements, making core strengthening an essential component of overall fitness and functional well-being.

Daily Tasks

Having adequate core strength will enable you to perform daily tasks with ease as the body matures. Movements such as getting up from a chair, practicing yoga, bending down to pick up objects, or even walking require a stable core to provide a solid base of support. Think of your core as the foundation of a house. Just as a house needs a strong foundation to support framing and structure, your core muscles provide the foundational support that your body needs to accomplish daily activities. Strengthening the core muscles also helps to counteract the loss of muscle mass and bone density (known as osteoporosis) that can occur with aging, enhancing your posture and reducing the risk of falls. Core strength minimizes strain on the lower back, reducing common aches and allowing for greater comfort while performing routine movements. By prioritizing your core strength, you can maintain independence longer and enjoy a higher quality of life as you navigate the business of daily life.

Protection for Organs

The body’s core muscles surround some of the most important internal organs of the body including your liver, spleen, and kidneys. Maintaining a strong core will provide a shield for those organs and protect the tissue from any external force or damage that might occur. To maintain a strong core, speak with your doctor about incorporating these three exercises into your weekly routine.

Modified Planks

Planking is a great way to build core strength and can be done from the comfort of your own home. There are several variations of planks that can be practiced, the modified plank being one of the best options for middle-aged to senior individuals. You can start the plank on your hands and knees. Tighten your abdominal muscles and lower the upper body to your forearms (be sure to align your shoulders directly over your elbows and hold your feet in the air). Keeping your back straight, hold the position as long as you can and repeat this ten times.

The Bridge

The Bridge is another core strengthening exercise that is low-impact and easy to practice from your home. Start by lying on the ground with your knees bent. Keep your back in a neutral position and raise your hips off of the ground until your hips are aligned with your knees and shoulders. Hold the position for three seconds then return to the start position and repeat 10 times.

Opposite Arm and Leg Raises

For this exercise, start on all fours with your head and spine in a neutral position. Extend your left leg into the air and at the same time, extend your right arm out in front of you. Hold for three sections, then lower your arm and leg gently to the starting positions. Next, extend your right leg into the air while simultaneously extending your left arm in front of you and return to the starting position after holding for three seconds. Repeat the exercise on both sides 10 times.



Are you ready to bring balance and vitality back into your life? Exceed Hormone Specialists is here to help. Contact us today to schedule your one-on-one consultation. Photos obtained by Harvard Health Publishing

For That Important Man In Your Life

There’s a reason that women make 75% of the health care decisions for their families. Reaching and maintaining optimal health involves prior planning and a proactive stance. Women are accustomed to recommended exams for themselves and necessary checkups for their children. Men, however, tend to see health as a given – requiring no effort or attention unless something feels wrong. Men are reactive to health issues and subscribe to the pain theory of illness: if it doesn’t hurt, nothing is wrong.

There are generally only three things that cause men to seek medical care:

Severe pain that can’t be cured with over-the-counter meds or by “walking it off”
Bleeding – bright red and lots of it
Problems with their sex life – and then only after trying everything at the health food store and online. It’s also important to them to keep this a secret from their significant other and their friends.

If men were cars, they would ignore the oil changes, bald tires, cracked windshield, and smoking exhaust. But if the radio won’t play loudly and the transmission starts slipping, something’s got to be done!

Women know when their hormones have changed. Perimenopause and menopause lead to big changes in mood, energy, and outlook – there’s no denying hot flashes, night sweats, and dryness. Women, in effect, “fall off a cliff” at menopause and it hurts when they land!

Men, on the other hand, just slide down the hill very slowly. Starting at age thirty, testosterone drops by 1% every year, and by age 45, nearly 40% percent of men have low hormone levels. So, while the women in their lives are struggling with unwanted weight gain, loss of energy, irritability and poor self image, men are blissfully ignoring their own physical changes caused by low testosterone:

• fatigue and loss of energy
• weight gain
• flab and weakness from loss of skeletal muscle
• loss of motivation and drive

What finally gets their attention is when they “can’t get it up!” This is hitting rock bottom for men. Most men have been in trouble with low testosterone for years before it gets to this point.

Here’s the question for women: that man in your life – who falls asleep in the chair, doesn’t want to go anywhere, has lost interest and drive at work and at home – could the problem be not enough testosterone?

Here’s the solution: do it for him because he likely won’t do it for himself.  Encourage him, support him and have him come see us at Exceed Hormone Specialists. His problem will not get better by itself, and we offer a free 15-minute consultation. He can discuss his issues in complete privacy and learn about solutions.

He will be glad, and so will you!

Richard Pearson MD, FACS

Everyday Items Leading Women Into Early Menopause

Testosterone and estrogen are words you often see in the headlines. Sometimes it’s difficult to sort out the facts and identify the fiction. Even if you can figure out what is truth, it’s hard to know what to do with that information. Exceed Hormone Specialists is here to help you figure out what specifically applies (and doesn’t apply) to you.

A recent study reported a notable link between everyday chemicals and early menopause. Women who had higher levels of certain chemicals in their blood went through menopause two to four years earlier than women with lower levels. What does this mean for you and your family? Try eating local, organic fruits and vegetables. You can decrease the use of plastics in your home and keep them out of the microwave. Read more labels on cleaning products, cosmetics, and scented toiletries and keep a watchful eye in order to avoid phthalates. A friendly and informative resource is the Environmental Working Group website at

It’s important for you to evaluate where you are hormonally. Do you feel as good as you want to? Does your energy level sustain the demands of your daily life? First, look to the things you can change more easily to help your hormones. Give yourself enough hours to achieve restful sleep. Try to exercise more regularly than you have been. Decrease your daytime carbohydrate intake to even out your insulin/glucose balance. These modifications can make a real difference.

Maybe you have done all the things you know to do to achieve hormone balance. Perhaps you still don’t feel like the best version of yourself. No matter where you are in the spectrum of hormone imbalance (30 years old with no libido, 40 years old with no energy, 50 years old with hot flashes, 60 years old with clouded thinking, or 70 years old without stamina to exercise), we may be able to help you. Consider coming in to see us at Exceed Hormone Specialists. You can talk with me or Dr. Richard Pearson. We will do our best to work with you to come up with an individualized treatment plan – we want you to feel your absolute best.

Heather Pearson Chauhan, MD

A Free Consultation from Exceed

We’re all busy and can feel overwhelmed. Some of us even have the added stress of a life with hormonal issues. If this is you, we’d love to help.

Exceed Hormone Specialists offers free, 15-minute, one-on-one consultations at our Germantown office. We will review any lab work that is pertinent and you will have the opportunity to see if our practice is the kind of place you’re looking for.

We love introducing people to a new approach in hormone management that provides a real product with real, sustained benefits. So come and check out our office, visit with me or Dr. Richard Pearson, and see if Exceed is the right fit for you.

Call 901.312.7899 to schedule your free consultation.

Thank you,

Dr. Heather Chauhan

Official Grand Opening & Ribbon Cutting – December 16th

We are so excited to invite everyone to join the Germantown Chamber of Commerce & Exceed for our official ribbon cutting celebration on Tuesday, December 16th at 4pm at our offices on Second Street. An open house will follow until 6pm. We will have coffee, hot chocolate and snacks for everyone! We hope you can make it and look forward to meeting you!

Greetings From Exceed – We’re Here & Ready

I could not be more excited to share with you the news that Exceed Hormone Specialists is now open for business!

Exceed is staffed by full time specialists in gynecology and urology. We care for women and men with gynecology and urology concerns with a strong focus on hormone imbalance, bio-identical hormone therapy, sexual issues and the related loss of vitality.

On a personal note, my father and I are embarking on this adventure together because we truly believe in the power of a doctor-patient relationship built on trust and understanding. We know the best way to build those relationships is by spending face-to-face time with our patients, getting to know them and working with them to determine the best course of treatment for their hormone-related conditions.

While we are officially opening our doors in the coming weeks, we are already hard at work and available for questions, seminars and appointment scheduling.

Our site is filled with information about all of the hormone therapy services we offer, as well as resources for those wanting to know more about hormone-related conditions and treatments.

Our office at 7512 Second Street in Germantown is ready to take your calls! You can reach us five days a week at 901-312-7899 and you can email us anytime at

We will be offering informational seminars about Bioidentical Hormone Therapy throughout the rest of the year, but the next available dates are:

Monday 11/3/14 at 10am;
Thursday 11/6/14 at 5:30pm; and
Monday 11/10/14 at both 10am and 5:30pm

These small-group seminars are intended to provide an overview of hormone imbalance and how bioidentical hormone therapy is used to treat it. Our board-certified physicians will provide insight from their years of training and experience, as well as answer any questions you might have. Contact the office to reserve a spot and find out the location.

We have so much more to share with you, but for now we wanted to say hello and encourage you to reach out to us. We’d love to meet you and find out what Exceed can do for you!

Heather Pearson Chauhan MD, FACOG