How Women Can Lose Weight After 40 (especially around the middle)

How Women Can Lose Weight After 40 (especially around the middle)

111010  Are you a woman over 40 and noticing it’s getting harder to lose weight?  Got some extra stubborn fluff and puff around the middle?  Maybe you’re finding that the diets you did in your 20’s or 30’s don’t work as fast as they used to or don’t even work at all!  If you’re already well past 40, chances are you’ve found it’s harder to lose weight.  And, those inches around your waistline won’t budge. Yes ladies, “Middle Age Spread” is a real thing.  Now before you click the little “x” on your browser to close this page and curse my name in disgust, sit tight.  First, I’m going to lay out the facts of why this happens to most women.  Then, I’m going to give you some action steps you can take to start losing weight again! Why the Weight Creeps On and On   Hormones. Ok, no big surprise here.  During perimenopause, our estrogen and testosterone levels start to drop.  By menopause, they plummet.  This is probably why approximately 30% of women between 50 and 59 are obese.  http://www.womenshealth.northwestern.edu/blog/menopause-and-weight-gain There appears to be a connection between estrogen and body weight regulation.  With lower estrogen levels, lab animals tend to eat more and be less physically active.  http://www.womenshealth.northwestern.edu/blog/menopause-and-weight-gain Levels that are too high or too low appear to lead to fat storage.  And, lower estrogen levels may also slow down your metabolic rate (the speed  at your body converts stored energy into working energy).   Being Less Active.  Many of us just slow down with age and exercise less.  This is just bad all around.  This is true for both men and women. ...

Why You’ll Feel Better When You Eat Less or Give Up Meat

001110Ask anybody who tries to be PC what their party affiliation is and they’ll say, “’Well, I really don’t like to label myself…”  Ok, understandable.  Wearing labels makes it easier to judge each other politically and socially.  That is why so many people shy away from wearing one.  But when it comes to what we eat, many of us proudly broadcast self-identifying labels like:  Vegan, Vegetarian, Pescatarian, Plant Based, Locavore, Paleo, and now there is a new one, “Reducetarian.”  Those who have joined the movement, pledge to consume at least 10%-30% less animal products in their daily lives (primarily meat, but also dairy and eggs).  China is all over this concept with their health ministry recommending everyone cut their meat consumption by 50%. According to Brian Kateman who started the Reducetarian movement (see his TED Talk here), most people dislike factory farming practices, (we’ve all seen at least one video of farm animals being tortured and brutalized).  Nobody with an ounce of compassion votes for animals to be treated this way, not even if they’re someday going to be food.  Kateman explains that if everyone were to start eating more fruits and veggies and less meat and animal products, more animals would be spared a horrendous fate.  Even if you don’t have a soft spot for animals, reducing your consumption of animal products can help the environment in several important ways.  More on that shortly.  Kateman sees being a Reducetarian as a way for people to take a step towards helping these issues without having to go completely plant based.  Instead of taking an all or nothing approach, he...
Gluten Free, Mostly Paleo Pancakes with Healthy Granola

Gluten Free, Mostly Paleo Pancakes with Healthy Granola

000000I love granola but, in the middle of winter, a cold bowl of oats isn’t exactly what I crave when I’m waiting for my house to heat up in the morning.  One day I decided to make Paleo Pancakes because they’re so simple and I wanted something warm.  If you’ve never made them, they are basically  just an egg and a ripe banana mixed together with 2 tbsp of coconut flour and less than a tsp of baking powder.  Blend and  and poured onto a hot coated skillet.  I know they’re not pretty.  I never claimed to be a chef.  I’m just a “cook”! First Attempt at Gluten Free / Paleo Pancakes   Then I wanted to mix toasty, warm pancakes with some tasty granola.  The healthiest brand I’ve found so far is Viki’s Granola.  I met her at the huuuuge Expo West convention in Anaheim last year.  I loved that her granola was lower in sugar and carbs an higher in protein and fiber than many other brands I’ve tried.       So, I simply added a tablespoon of granola to the pancakes after I put them in the pan.  I guess I could have stirred them into the mix, but this way, I could put in different flavors 😉! Second attempt:  Not Quite Paleo Pancakes If you’re a Paleo purist and avoid all grains like the Zika virus, then you’ll have to stick with the less tasty and crunchy version.  If you enjoy whole grains like I do, mix your batter up: 1 ripe banana 1 egg 2 – 3 tbsps coconut flour 1  tsp baking powder...

The Do’s and Don’ts of Getting Your New Year’s Resolutions Done

000000Everyone hates to fail.  Making those yearly resolutions come with the chance that you might not follow through. If you don’t succeed, you may feel like you have failed yourself. But when your new year’s resolutions are about improving your health or fitness, following just a few Do’s and Don’ts, can set you up for SUCCESS instead of letting yourself down. Here are the Do’s and Don’ts you can put into practice now: Weight Loss Goals DON’T:  say, “I want to lose weight.” DO:  Assign an exact number and completion date. EXAMPLE:  “I will lose 15 lbs. in 10 weeks” or “I will lose 25 lbs by Memorial Day.” Put it in on your calendar or somewhere you can be reminded every day. HOW TO DO IT: Work backwards from that date to see how many pounds that is per week and how many calories mean you need to expend per day. Pick the most feasible approach for your lifestyle such as what types of workouts you might enjoy and what foods you need to cut back on (the ones you tend to binge on or that throw you off the wagon). When you set your time frame, make sure it’s manageable and realistic (5 lbs of fat loss in a week is not, 1.5 lbs is). Then you can repeat and repeat until you get to the final goal. There are plenty of tracking apps that are perfect for this like, My Fitness Pal or Lose It!. Or go pro and get a trainer, nutritionist or health coach to create a personal plan for you. Weight loss is...

Not All Calories Count & Food Labels Lie

000000When you buy a package of nuts, whether they’re raw, roasted or turned into a yummy butter, the ingredients are the same…. nuts.  The calorie content per serving will read almost exactly the same.  But food labels lie and, not all calories count the same inside your body. Below we have raw almonds, roasted almonds and almond butter. (TJ’s messed up my example here by throwing a few cashews into their butter, giving it a slightly higher calorie content, otherwise, the labels would be almost exactly same).  Can you guess which of these three almond products actually has LESS calories once you EAT them? The Raw almonds of course. Why? One reason is because a food in its raw state requires more energy from your body to break down. Whereas once a food is processed out of its original state (cooked, soaked, chopped, blended, etc.) at least some of the work has been already been done for you, making it easier to digest. This means your body spends less energy breaking it down. The more processes a food goes through (like roasting, soaking or grinding), the easier it is for the body to absorb calories from. Since the nuts in butter are usually cooked first, then pulverized, they become the easiest for your body to absorb, making those calories count more. But there are other factors when the calories you think you’re eating are not really there at all. Food labels can be off as much as 20 – 25%! 😮 The system the food industry has adopted for measuring the metabolizable energy (the amount of calories your that become available...

Holiday Survival Guide: 10 Tactics for Less Stress, Weight Gain and More Joy This Season

000000Party season is in full swing and gaining weight seems to be almost inevitable.  It’s a perfect storm of stress, diminished sleep, weakened immune systems and high calories foods and drinks all colliding into these few weeks.  Then, in a mad attempt to mitigate damage, the gym populations swell around January, but only temporarily however, as the majority give up after a few futile weeks or maybe a couple of months.  Good ol’ Benji Franklin said it best, “an ounce of prevention is worth a pound of cure.”  Here’s are 10 tactics you can put to use to survive the Holidays with minimal damage. Try these tips during the season that spreads more than just joy and good cheer: 1. Don’t starve yourself all day before you go to a party. A binge meal can make you crave more of it the next day, especially if you’re eating typical “party” food that’s processed and sugary.  Eat something healthy and filling before you go to the party.  A small meal or large snack with protein is a great idea (preferably without added sugar).  Even a few sardines if you like them (try to learn to, they are great for you with their Omega 3’s and high protein content – and you can share them with your dog if you can’t eat a whole can.” Once you’re there, don’t hang out close too the food.  If you’ve already eaten or are waiting for the meal to begin, it’s a bad idea to stand near the snack trays.  Guaranteed you will eat more than you are actually hungry for. 2.  Use “spacers” if...