How Menopause Affects Weight (Watch the Video)

How Menopause Affects Weight (Watch the Video)

YOUR BRAIN FITNESS MATTERS TOO!

Staying fit for your brain's health is just as important as staying fit for your body's health. It used to be the advice for aging adults was to do crossword puzzles to keep their brain sharp, but with the dramatic growth of Alzheimer’s disease and dementia among our aging population, that advice has changed. Pharmaceutical companies have spent billions trying to find the magic pill to reverse Alzheimer’s disease and other cognitive disorders. That has proven so far to be a dismal failure.

A new U.S. study has confirmed that staying fit during your midlife years means that you're less likely to develop dementia later in life. This study used over 20,000 healthy, well educated adults 50 years old plus.

The fitness minded participants who trained were followed for 20 to 30 years to look for signs of dementia. Researchers were allowed to examine Medicare records to keep track. Subjects who trained in midlife were found to be 38 percent less likely to develop dementia than those who didn't train.

There are a couple of reasons for this. Those who train usually have a healthier diet, and because of the direct effects of exercise on the blood flow to the brain. Maintaining the best circulation to the brain is critical in the middle age years to promote a healthy pituitary response to stress and other environmental factors.

It is currently believed, and I completely agree, that many issues such as chronic depression, dementia, Alzheimer’s disease and other cognitive disorders are all linked to poor brain circulation.

Always challenge yourself to learn new things like a new exercise. Also supplements to keep in mind are fish oil, vitamin D3, magnesium and any good antioxidants will help shield the brain from disorders.

This is Jill, she is one of my clients.  Jill is a grandmother in her 60's!  Jill lifts weights, does TRX and Zumba dance class.

Jill trains hard 4 days per week and it shows!  This TRX Pike is not an easy move, but Jill went after this challenging exercise and now does it better than some of my clients half her age.

FOOD CRAVINGS (are they sabotaging fat loss?)

Do you have any idea what may be the cause of your food cravings? You may be surprised to know that your food cravings have nothing to do with being physically hungry. Whether it's chocolate, a bag of salty chips, or big greasy cheese burger, we are all stricken with cravings for certain foods at one time or another. Craving's in many cases may not be what they appear. Sometimes it's about listening to your body and determining what it's really asking for. The body requires macronutrients (protein, fats and carbs) as well as micronutrients (vitamins and minerals) to function optimally. If the body is deficient in a nutrient, it will likely show a sign. In many cases, that sign is a food craving. 

For example, if the body does not receive enough omega – 3 fatty acids in the daily diet, it may que us to eat more of the wrong kind of fat. We'll likely eat the greasy cheese burger or slice of cheesy pizza, or bag of chips. Unfortunately, those foods are not going to give the body what it is looking for. This can turn into a huge over indulgence, which is never good. Once the body is given the right kinds of fats such as the omega – 3s, the cravings may go away.

Craving's can also be a more complicated problem. Sometimes those cravings are an indication that something may be wrong internally, maybe even a health concern. Salt is a great example of that. If you find yourself craving salt or salting food before even tasting it, this may be a sign of electrolyte imbalance. This may also be a sign of adrenal fatigue, which if not addressed can lead to other hormonal imbalances, affecting cortisol, DHEA, estrogen, testosterone, the thyroid, melatonin and many others.

Sugar cravings are another one that in many cases are attributed to adrenal fatigue. Adrenal fatigue can interfere with cortisol production, leading to blood glucose depletion and hypoglycemia. As blood sugar levels drop, this cues a person to eat sugar in an effort to raise those levels. For women, food cravings tend to be at their greatest during pre-menestration. Those cravings can be caused by something as simple as the need for zinc. But it can also be something more complicated.

The chemical changes within a women's body combined with stress and emotions, trigger those cravings for chocolate, ice cream and french fries. Unfortunately consuming these processed foods leads to additional bloating and water retention.

Here is a list of common cravings and the possible deficiency associated with them.

Food craving: Fat. Common deficiency: Calcium.

Food craving: Bread. Common deficiency: Nitrogen.

Food craving: Soda. Common deficiency: Calcium.

Food craving: Chocolate: Common deficiency: Magnesium.

Food craving: Salt. Common deficiency: Sodium, chloride.

Food craving: Sugar/sweets. Common deficiency: Chromium, phosphorous, tryptophan, sulfur.

Food craving: Coffee. Common deficiency: Phosphorous, sulfur, sodium chloride, iron.

If you are experiencing chronic cravings for certain food types, where adding in the nutrient containing foods doesn't help, then you may have some internal imbalance present, like hormonal or digestive issues. It may be a good idea to contact a functional or holistic nutritionist or a naturopathic doctor.

By performing a bio-individualized assessment, and possibly running lab tests, a naturopathic doctor may be able to uncover the underlying causes of cravings, then prescribe the appropriate nutrition and nutraceuticals regimen required to correct the underlying causes, halting the cravings before they turn into something more severe. 

 

GIVE YOUR LIVER SOME LOVE!

What are we without a healthy functioning liver?  One of my favorite things I love to have every morning is Dandelion Root tea for liver relief. If you are unaware of the health effects Dandelion tea has on the liver, then you will want to hear this.
Dandelion tea helps alleviate skin conditions, helps ease the pain of aching arthritic joints, purifies the blood, improves circulation and stabilizes blood sugar. It contains calcium, magnesium, iron, zinc, potassium, vitamins B and C and helps prevent urinary tract infections. Dandelion tea also promotes weight loss and improves digestion, eases liver congestion, and purifies the bladder.
You can try adding Dandelion tea to your morning routine and works great as a coffee substitute. I add a little raw honey and a pinch of cinnamon to mine. It is quite enjoyable!

BUILDING HIGH & TIGHT GLUTES

When it comes to sculpting and building a fantastic backside, there are 3 steps to follow: compound lifts, gluteal targeting moves and gluteal awareness.

In fact, we can develop a loss of connection with our glutes, which is referred to as gluteal amnesia. Gluteal amnesia has also been shown to be a common trait in people with low back problems. Therefore, working the glutes is not only good for looks, but it also offers support to the lumbar region. Individuals who work sedentary jobs can develop what is called “pancake bottom.” This occurs primarily from not using the glutes. Also, many sedentary desk job folks suffer from low back troubles.

The gluteus maximus is the largest and most superficial of the glute muscles, while the gluteus medius sits on the outer hip, and the gluteus minimus is the smallest and deepest of the three muscles.

Some of the best exercises for the glutes are Compound moves, such as squats, deadlifts, stiff-legged deadlifts, lunges and leg presses. These compound movements target the gluteus maximus as well as the low back and hamstrings.

However, it is first important to be sure your lumbo-pelvic rhythm is ideal to be able to reap the rewards from these movements. Ideal lumbo-pelvic rhythm will entail a slight anterior pelvic tilt, while pushing through the heels of the feet and keeping your chest and head up to preserve lumbar spinal alignment. This lumbo-pelvic rhythm also places the hip extensors in a more lengthened position which allows for greater activation and support from the glutes and hamstrings.

 

BEST GLUTE SHAPING EXERCISES

When putting together a glute targeting regimen, complete the following sequence of exercises: stationary barbell lunge (Smith machine or free weight), walking dumbbell lunge, and barbell stiff-legged deadlift. Since the glutes are the strongest hip extensors in the body, an ideal way to get them to respond is by using moderately heavy weight and remembering to contract or squeeze the glute muscle at the top of the movement. Perform these compound exercises for 3 to 5 sets of 5 to 15 reps for best results.

MAKING THE PROTEIN POWDER CHOICE

By now, most people are likely aware of at least some of the benefits of protein, like building muscle and repairing tissue. The human body requires approximately 21 amino acids in order to synthesize proteins. Twelve of these amino acids are called “non-essential” because they are made in the body and not required to be consumed through diet. The 9 remaining amino acids can only be obtained through diet and are called “essential.”

Protein also makes up the enzymes that create many chemical reactions including making antibodies, forming hemoglobin, and creating RNA & DNA. Protein is also a vital part of the bodies endocrine system, helping produce hormones.

Some good sources of protein are free-range organic eggs, chicken, turkey, organic grass fed beef and wild caught fish because they contain all of the essential amino acids needed to perform the duties I listed previously.

It is important to eat as much organic sources as possible because conventionally raised animals and poultry contain a vast array of antibiotics, hormones, and pesticides that will wreak havoc on the endocrine system, metabolism and overall health.

Avoiding processed meats, like deli slices, is also important, since they contain harmful preservatives and fillers.

Vegetarians can find complete proteins from certain plant sources like spirulina, soy (fermented only!) and hemp, and certain grains like buckwheat, quinoa, and amaranth. Combining beans, grains and seeds will also form a complete protein.

If you find it difficult to consume enough protein in the form of whole food, protein supplementation is a great alternative.

Protein powders are great to supplement with. However, protein powders are not created equal. In fact, some powders on the market today are complete garbage because they use very cheap ingredients and inexpensive methods of isolating the protein. This in turn destroys its efficacy and will fill your nutritional profile with artificial flavors, sweeteners and fillers. So be sure to read the ingredients.

WHEY PROTEIN

The most common protein powder on the market is whey protein powder. When choosing a whey protein, find a non-denatured whey concentrate coming from grass fed cows, as this type will likely contain higher levels of conjugated linoleic acid and a proper balance of essential fatty acids. Low temperature drying is the best. This protein also contains lactoferrin, immunoglobulin, growth factors, and other important compounds.

PEA PROTEIN

For vegetarians or those with milk allergies and cannot tolerate whey, a great alternative is pea protein. Pea protein contains a well balanced amino acid profile, close to that of whey, and includes high levels of BCAAs (branch chain amino acids). Pea protein is easily absorbed and easily digested.  Find a pea protein that comes from non-genetically modified peas that have been extracted using high heats or chemical solvents.

HEMP PROTEIN

Hemp protein is another great alternative to whey. It contains all of the essential amino acids and has great bio-availability and digestibility. Hemp has a perfect balance of omega-3 and omega-6 fatty acids, and has tremendous immune boosting properties. It's also rich in iron, zinc, magnesium, both soluble and insoluble fiber, and active enzymes.

PROTEIN POWDERS TO AVOID: Soy Protein & Casein

Contrary to some popular belief, soy protein isolate is one of the worst proteins available on the market. Most are processed using hexane and contain phytic acid, which prevents the absorption of minerals like magnesium, iron, zinc and calcium. In addition, most soy grown in the U.S. (the unfermented variety) is genetically modified, which can be contributed to poor metabolism, arthritis, cancer and allergies, and have a negative impact on the thyroid and the hormones it produces.

CASEIN

Casein was deemed a great protein source about a decade ago, mainly because it is very inexpensive to make and provides the manufacturers with higher profits. The casein, like whey, comes from cows milk and is generally extracted using chemicals typically found in fertilizers and cleaning products, along with acid heat processing.

THE POWER OF PROTEIN POWDER

Whether you choose to get your protein through food sources or supplementation, this is a vital macro-nutrient to include in your health habits in order to grow, repair and recover.

Examples of a whey concentrate & a pea/hemp plant based protein powder.

COCONUT OIL

Recently one of my clients asked me a question regarding coconut oil. I thought this would be a good one to share with you all being that it is a question I get asked frequently. Her question to me was, “why is coconut oil considered to be a healthy oil?” “I had always heard that it was a highly saturated fat and was considered an artery clogger.” “Has something changed?”

Good question, right? My answer to her was, yes, the opinion on coconut oil has shifted, and the once reviled fat is now emerging as a healthful oil and one that I personally use more than any other. But first we need to be clear about the type of coconut oil that is the healthy one and the one that is anything but healthy. The one found in processed foods, such as chips, cookies, and crackers and the like, is the partially hydrogenated variety. The one sharing the shelves with extra virgin olive oil is the virgin coconut oil.

Virgin coconut oil is made from fresh coconut that has been dried and had its oil extracted mechanically, not chemically like the partially hydrogenated kind. While the majority of fatty acids contained in virgin coconut oil are saturated, their molecular structure is a bit different than that found in other saturated fats. The fatty-acid chains found in coconut oil are medium in length, which is shorter than in most saturated fats. The human body can break down the shorter chains and metabolize them faster than longer chain fatty acids. This means that fat can be rapidly oxidized as energy and is less likely to be stored as body fat.

The potential benefits of virgin coconut oil go way beyond its medium-chain fatty acids. This oil is also high in lauric acid, a saturated fat that has been shown to increase the good cholesterol we need and lower the bad artery clogging cholesterol that we don't need.

With all of that being said, it is still important to realize that coconut oil is still a fat and should be consumed in moderation in order to keep total calorie intake in check. However, it is a good option for health seekers, and a great alternative for those following a vegan, kosher or dairy free diet who would like a natural solid fat to use in baking and cooking.

Culinary note. Virgin coconut oil is solid at room temperature and should be treated like butter in recipes. However, it has a much higher smoke point (280 to 350 degrees), making it great for sauteing and stir-frying. It has a mild sweet coconut flavor that adds a delicious touch to any dish.

Beauty note. Makes a wonderful lip and skin moisturizer and hair treatment for dry or over processed hair. If you burn yourself in the kitchen, grab a chunk of coconut oil and place it on the burn. Very soothing. 

Solid at refrigerated or room temp.