Special interview! How food impacts perinatal health and longevity for women
Table Talk with low-carb recipe developer Abbie Cooper
*This newsletter is not intended to be medical advice.
Hi friends!
This week’s convo is a bit different than other Saturday mornings. I recently got together with the wizard in the kitchen, Abby Cooper from At The Table, who develops low-carb and keto recipes that are scrumptious.
This interview is the second in her new Table Talk series featuring fun Q&As with food experts and fellow recipe creators in this space, and I was so lucky to be the person she decided to interview! As always, I hope you find the info we discuss helpful.
This chat will delve into topics related to perinatal health— women’s health before, during, and after a pregnancy. The particular focus is the impact of food on a woman’s health, not only during the perinatal period but well after, too.
Abby is a nursing mother to an eight-month-old, and someone who also believes in the power of real food and proper nutrition. She found Modern Women’s Nutrition particularly relevant and insightful for her current life. It also applies to any woman who cares about their health and longevity, which is why I’m thrilled to share this Q&A with you. We’re talking about everything from nutrition’s impact on fertility to the worst culprits of hidden sugars.
Ok, here’s our chat!
Table Talk #2: Anja Lee Hall on nutrition for perinatal health
Abby: Please introduce yourself and your newsletter!
Anja: I'm Anja Lee Hall, founder of Julienne and author of Modern's Women's Nutrition newsletter on Substack.
As a professional chef with over 15 years of experience, my passion for women's health runs deep. I've had the privilege of founding and growing three successful companies focused on food and nutrition.
Through my journey with Anja Lee Catering (2013-2020), I had the honor of cooking for celebrities like Kyle Richards, professional athletes including the Cleveland Cavaliers and Golden State Warriors, and even appearing on the Food Network twice—winning Supermarket Stakeout with Alex Guarnaschelli.
But my true mission goes beyond just cooking; it's about changing how we view nutrition—especially during the perinatal journey. Too often, women are overlooked when they embark on the path to motherhood. I’m committed to ensuring that women are not only remembered but empowered with the right tools and knowledge to nourish themselves and their babies confidently.
I believe that healthy food can and should be delicious. The misconception that "healthy" means bland should never stand in the way of busy, bad-ass women taking charge of their health.
In Modern Women's Nutrition, we explore how food profoundly impacts a woman's health, from fertility and pregnancy to managing gestational diabetes and beyond. Each week, I bring you the latest in modern science, practical tips for everyday life, and, of course, a delicious recipe to keep you inspired on your journey to better health.
Abby: Why did you choose to cover these topics in your newsletter?
Anja: I write about these topics because, frankly, I’m tired of hearing from friends that they are handed a list of foods to avoid by their doctors, without any real guidance on what they should be eating to thrive during their perinatal journey.
It’s frustrating to see that about 10% of pregnant women develop gestational diabetes, a condition that could often be prevented or managed with proper nutritional guidance. Yet, despite the prevalence of this issue, there’s a significant lack of modern, practical resources—like recipes and meal plans—available online for women with GD today.
Take fertility as another example. We know from data that diets high in trans fats, refined carbohydrates, and added sugars can negatively impact fertility. But instead of being given actionable dietary advice, many women are simply told by their reproductive endocrinologists or OBGYN’s to "lose weight," which can further exacerbate the problem.
It’s clear to me that nutritional programs tailored for fertility and perinatal health need to be more accessible, approachable and empowering for women.
That’s why I’m leveraging my extensive background in food, nutrition, and health to fill these gaps. My goal is to provide a more holistic, well-rounded experience for women during the perinatal journey and beyond, ensuring they have the tools they need to nourish themselves and their babies confidently.
Abby: What are some of the biggest health or nutrition concerns you hear from women?
Anja: Ah, where to begin??
Women today face all sorts of health and nutrition concerns, each one more challenging than the last.
Fertility struggles, nausea, exhaustion, and intense cravings, to name a few. The lack of helpful nutritional guidance is compounded by the overwhelming noise on social media, leaving many women confused about what’s actually backed by science. They’re longing for more specific, trustworthy recipes and meal plans tailored to their unique journey.
On top of that, conditions like PCOS, endometriosis, thyroid imbalances, and gestational diabetes are on the rise. Many women are left wondering why they’re experiencing these issues despite believing they’re eating healthy. This disconnect leads to discomfort, pain, and a sense of frustration as they search for answers.
It’s clear that there needs to be more clarity and reliable information to help reduce these issues. Women deserve to understand their bodies better and have access to the right tools to nourish themselves effectively.
That’s why I’m so passionate about providing accurate, science-based guidance to help women navigate these challenges with confidence.
Abby: It seems to me there is a misconception about low-glycemic eating and blood sugar balance in that it would only benefit a select population (those with prediabetes, other health conditions, etc.). Would you agree? Can you tell us about the benefits of blood sugar balance and who should be watching their sugar?
Anja: There's definitely a misconception that low-glycemic eating and blood sugar balance only benefit a select population, such as those with prediabetes or other health conditions. But in reality, blood sugar balance is crucial for everyone, regardless of their current health status.
Blood sugar spikes affect us all, leading to both immediate issues—like fatigue, headaches, mood swings, stomach aches, and indigestion—and more serious long-term problems, such as diabetes, heart disease, and even dementia.
I believe this problem stems from two main issues:
Hidden Sugars in Packaged Foods: Many of the foods we consume daily are loaded with hidden sugars that we’re unaware of.
Lack of Knowledge: Many people don't fully understand how sugars are digested and how to manage their intake. For instance, eating protein, fiber, and fats before sugars or carbs can significantly slow down blood sugar spikes, yet this isn’t common knowledge. Learn a few more tricks here.
For anyone seeking to live their best life—with more stable moods, fewer aches and pains, and a reduced risk of chronic diseases as they age—paying attention to sugar consumption and blood sugar balance is essential.
This becomes even more critical during pregnancy. Hormones, which play a key role in regulating blood sugar, are in flux during this time, making it even more important to maintain balance. Even women without conditions like PCOS or gestational diabetes need to be mindful of their blood sugar during pregnancy to support their health and their baby’s development.
Abby: How do nutrition needs vary for women during each life stage? Are there common themes you see?
Anja: Nutrition is important throughout our life as women to balance our hormones. One misconception is that if we have a fast metabolism, especially when we’re younger, we don’t need to worry about our consumption of sugar. However, sugar is affecting teens in many other ways – mood swings, acne, falling asleep in class, so much more.
And this continues. However, when a woman is trying to conceive, nutrition needs are extremely important to ensure quality fertility. And even more, A recent study proposes that nutrition from the mother and father starting before conception influences the baby’s metabolic state for the rest of their life(!!!). This includes the baby’s ability to digest food, how well they absorb nutrients, how well they process these nutrients for energy, and so much more. (read more here)
Across all stages, there are common themes: the need to manage sugar intake, support hormonal balance, and ensure that the body is receiving the nutrients it needs to function optimally. However, the specific focus of these needs shifts depending on a woman’s life stage—from managing adolescent changes, to preparing for a healthy pregnancy, to perimenopause and maintaining energy and vitality in later years.
For those interested in diving deeper into these topics, staying informed through reputable sources like Modern Women’s Nutrition is key. Understanding the evolving nutritional needs at each life stage empowers women to make choices that support their long-term health and well-being.
Abby: I enjoyed your newsletter on hidden sugars. What are the most common foods with hidden sugars that we should all be mindful of?
Anja: Thanks, Abby! The list of common foods with hidden sugars is super, duper long. But here are a few popular ones that come to mind:
Breakfast cereals - this is #1, IMHO, because starting your day off without a sugar spike will make your entire day better. Many cereals marketed as “healthy” or “whole grain” can still pack in more sugar than a dessert.
Yogurts - If it’s not “plain,” it likely has as much sugar as a piece of chocolate cake. Opt for plain yogurt and add your own fresh fruit or a drizzle of honey if you need sweetness.
Oat milk, nut milks and flavored milks - If it doesn’t say “unsweetened” on the box, then there’s a reason it tastes too good to be true—you’ll feel it later with a mood swing or a longing to take a nap. Always look for “unsweetened” versions.
Juice - OJ is a killer. Whole fruits, like actually eating the orange, are a much better option since they come with fiber to help regulate blood sugar spikes.
Salad dressings - Making homemade dressing takes about 2 minutes and tastes much better—try this homemade Ranch dressing, for example.
Condiments - Ketchup, BBQ sauce, and others can be sugar bombs. Check out this list of easy swap ideas to keep your meals flavorful without the sugar overload.
Protein powders & protein/breakfast bars - Many are marketed as “healthy” but are often loaded with sugar. Look for options with whole ingredients like “nuts” and “dates” and no added processed sugars, like cane sugar. Honey is ok, in my opinion.
Hidden sugars can sneak into your diet and wreak havoc on your energy levels, mood, and overall health. Being mindful of these common culprits can help you make better choices and feel your best.
For a full list and more helpful info, see here. And if you ever have more questions or need tips, feel free to reach out—I’m always here to help!
Abby: What are some simple ways to reduce hidden sugars in our diet?
Anja: I know we’re all super busy, and cooking or preparing food at home can feel daunting. But, in an ideal world, this would solve a lot of problems stemming from hidden sugars.
In the meantime, learn easy swap ideas that can make a big difference with little to no effort:
Make homemade nut milk: Once a week, I make a batch of homemade nut milk for breakfast and keep it in a glass milk jug in the fridge. This way, you avoid the added sugars found in many store-bought options. This company makes it SUPER easy.
Use high-quality olive oil and balsamic vinegar: For salads, I skip the sugary dressings and instead use high-quality olive oil and balsamic vinegar with a pinch of salt and pepper. I also use this combo on sandwich bread instead of sugary condiments—delicious and healthier!
Opt for whole foods in smoothies and snacks: Instead of protein powders and bars, I add nuts, nut butters, seeds, or tahini to my smoothies and snacks. These whole foods provide healthy fats and protein without the hidden sugars.
Customize your yogurt: I buy plain yogurt and add my own flavorings like honey, vanilla extract, or fresh fruit. This way, I control the amount of sweetness and avoid the excess sugar found in many flavored yogurts.
Make your own granola, it’s quick and worth it: I love making this super easy Snickerdoodle Granola at home instead of buying cereal. It’s a delicious way to start the day without the sugar overload. Great for snacking, too.
Drink lemon water: When I’m craving something like wine or juice, I reach for lemon water instead. It’s refreshing, hydrating, and free from the sugars that can sneak into these beverages. (Last night I poured a glass of both lemon water and wine, and I ended up not even wanting the wine because the lemon water felt so good. Weird, but true!)
And most importantly, I don’t deprive myself of sugars. I just own it when I am eating them. Balance and mindfulness are key. It’s not about cutting out sugar completely but being aware of when and how much we’re consuming.
Abby: Anything else you'd like to touch on?
Anja: It’s an honor to be included in your interview series! I’m thrilled to meet you and excited to connect with your community. One thing I’d love to emphasize is that nutrition is not just about what we eat—it's about how we empower ourselves to live our healthiest, happiest lives, especially as busy, bad-ass women. Even more so, during such crucial life stages as pregnancy and fertility.
For anyone who wants to dive deeper into nutrition insights for pregnancy and fertility health, feel free to explore Julienne. And if you have any questions or just want to chat, I’m always here to help! Looking forward to getting to know you all better. :)
From Abby: Thanks so much, Anja! And if you’re curious about my newsletter, At the Table, check it out to discover healthy, 30-minute recipes that are low-carb, gluten free, and blood sugar friendly.
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Anja, your candid discussion about the lack of practical nutritional guidance for perinatal health, especially concerning gestational diabetes and fertility, is incredibly important. It’s crucial to have actionable advice rather than simple dos and don'ts. Thank you for being a voice for change and empowerment in women’s health!
I really love this interview format. Super informative read! I make my own granola too so that I can have control over ingredients and the sugar. One more tip on sugary drinks- I make cold brew tea. I have fun and use different tea flavors. Then I’ll add sparkling mineral water to give it some fizzzzzz. No sugar needed.