Monthly Archives: August 2018

Fitness and Peri-Menopause after 40!

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Fitness and Peri-Menopause

Ensuring a healthy fitness level after 40 is important! Peri-menopause can hinder this goal. Peri-menopause changes for women can begin as early as their 30’s. This happens because hormone production begins to fluctuate in ways that affect more than ovulation! Peri-menopause can affect your commitment to your fitness mid-life.

Peri-menopause is the time in life when ovarian hormone production begins to change. These occur in anticipation of the halt of ovulation. Menopause is the halt of ovulation. The hormone fluctuations can lead to multiple physical symptoms. Primary care providers will often assist women through this season when the symptoms begin to negatively impact the woman’s life.

Peri-Menopause Symptoms

The symptoms may include fatigue, sleep disturbances from hot flashes and night sweats. Some may experience altered digestion and altered taste. Emotional outbursts, anxiety, depression can also occur. Additionally, skin changes and even acne can occur. This is not an exhaustive list by any means! But to me, the most significant concern is the night sweats. These can lead to disrupted sleep, which then can lead to fatigue. This fatigue can then leads to less interest and ability to do the very life activities that will keep them healthy in midlife. The fatigue from sleep disturbances often makes woman want to skip the gym or exercise. Their fatigue will also affect their resolve to make healthy food choices.

How to Improve Peri-Menopause Symptoms

While peri-menopause is an expected transition for women, getting through the symptoms is not impossible! Consider a visit to your primary care provider because they may offer a medication that could help ease some symptoms. The medications may be a low dose anti-depressant or even a hormone replacement. If you do not want to go the medicine route, then consider making adjustments to your eating plan along with adjustments in your fitness plan. Maintaining a healthy weight can also improve the symptoms.

From experience I have discovered that an eating plan that eliminates excessive processed foods and sugar results in at least 2 fewer night sweat awakenings per night. If you experience 5 night sweats that interrupt sleep, and change to consciously limiting sweets, carbs and alcohol, you may see a decrease to have 3 or fewer.

Ensuring that daily movement and relaxation are a part of your day can also ease this time of transition!

In my ebook, Second Chance at Health-Learn to Love Active Living and Clean Eating, I can help guide you to the eating plans, and movement plans that may benefit you in your peri-menopause.

Or click this link to buy it now: Buy Book Now

 

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Low Thyroid Can Make Weightloss Difficult After 40!

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Could my weight gain be my thyroid?

As we age, fatigue, skin changes and other physical ailments arise and evaluation of the thyroid should be one of the first labs checked. This is a simple lab/blood draw and the results can help your doctor make a treatment decision. In my book, Second Chance at Health-Learn to Love Active Living, I recommend assessing this prior to starting a program to ensure that your goals can be met.

This is a very common question for mid-life people struggling with weight gain that that they may not have encountered in the past. Ruling out serious disease or other physical condition is the first item on the to do list! One of the more common conditions is a thyroid malfunction called hypothyroidism.

What does the Thyroid Do?

The thyroid is a small gland located in your throat area that helps manage your metabolism. When it functions properly your energy is stable and your body systems work appropriately.

What are Symptoms of Low Thyroid?

When your thyroid is low, which is hypothyroidism, your cells function more slowly and less efficiently and can result in physical changes. A slowed metabolism can result in physical symptoms such as fatigue, constipation or sluggish digestion, depression, dry and brittle hair, dry skin, increased sensitivity to cold, muscle and joint pain and difficulty maintaining a normal weight.

Checking to see if you have a thyroid problem is as simple as a lab test. The lab test is called Thyroid Stimulating Hormone or TSH, and when this is out of the normal range more testing is indicated to further identify the specific hormones that are abnormal.

How Is Low Thyroid Treated?

The treatment for a simple hypothyroid condition (the absence of a more serious illness) is an oral thyroid supplement that is monitored with blood draws and adjusted to ensure an adequate level.

Checking a TSH is standard in weight loss practices, as it is an important illness to identify and treat prior to starting any weight loss program! If you identify with some of these common symptoms, see your primary care provider for evaluation! You can also visit my Ulta Lab Test Nursechrisp site and order the lab test at a discounted rate to see what your TSH level is. If it is normal, then you can be assured that this condition is not a contributing factor to your symptoms.

Whether you have an identified thyroid issue or not, excess weight at mid-life needs to be addressed so that you can be as healthy as you can be! Improving your nutrition through clean eating along with increasing daily movement is the way to do it!

I would love to guide you through the maze of choosing eating and movement plans! I have written an ebook called, Second Chance at Health – Learn to Love Active Living and Clean Eating that simplifies this for you!

You can click on this link and buy the book now: Buy Book Now!

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Eat Clean for Fitness and Health After 40!

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What is Clean Eating?

“Clean” is the new buzzword that you can’t get away from, and I do think that it is a fantastic term when it is used to describe food in its purest form . Eating foods that are in their purest form also happens to be the healthiest! In my books, clean eating means choosing foods like fruits, vegetables, lean proteins, whole grains and healthy fats!

I recommend ensuring that the foods that you choose to eat within any eating plans are from “clean” type foods. Think foods that swim, run, fly, walk and grow! Foods recommended in the variety of eating plans should be in their most unprocessed form that are readily available. For example, rice, beans, legumes etc. are all whole foods, so don’t forego these because they are dried and in a bag! Or it can be as simple as eating a date instead of a candy bar! Sugar is still sugar, but a date is so much more than sugar. Dates are full of fiber, potassium, even some protein!

In addition to choosing these foods, clean eating also means limiting alcohol, and processed foods! Typically it is the food that is preserved in boxes and bags (think the center of the grocery stores), and added sugar!

Proper portion size is also an important aspect of all meal/nutrition plans, even ones that are “clean”.But make sure that the serving size is appropriate for your daily energy needs!

Clean eating will improve your fitness and health because it will provide you with the proper nutrients balance that your body needs!

Clean eating does not have to break the bank!

If you like to cook, planning meals and purchasing produce can be far less expensive than eating out.

Here is a simple day of eating to consider!

Clean Eating for a Day in Life:

Breakfast: 2 hard boiled eggs (50 cents); coffee (27 cents)

Morning Snack: 1 small apple (50 cents)

Lunch: Lettuce wrap sandwich with turkey pastrami and mustard and mayonnaise ($1. 25); ½ avocado (50 cents) diet coke ($1$) or water (can be free)

Snack: ½ dark chocolate bar ($1.50)

Dinner: baked chicken breast ($2); steamed broccoli (50 cents); salad ($1.50)

Snack: homemade brownie (12 cents)

Total: $9.39 for a DAY!

Even if you need more calories that are described in this example, the point is that clean eating does not have to be complicated or expensive!

Learning to love clean eating may seem like something that is hard to do!

I challenge you to make a change in your eating habits with regards to your food choices for 2 weeks and see you feel. When you make changes others will see them and they will follow your lead! Get prepared to become the expert and cheerleader for others who are trying to change! Your sense of vitality will be noticeable to those around you!

Eating simply can free up so much energy for other things, it can give you increased vitality and joy in life!

If you would like my help to find the BEST eating and movement plan for you, you need to read my ebook! It’s going to be available in August 2018!

Purchase your copy of my book Second Chance at Health-Learning to Love Active Living and Clean Eating!

Or click this link to buy now: Buy Book Now!

Happy eating!

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