It seems almost impossible, but this is the time in a woman’s life it is very important to get back to your “normal” weight when the body begins to change. I’m there right now – so I’m going through this journey right along with some of you. The only way I know to lose weight in this phase of change is to initiate a calorie deficit. Some people turn to intermittent fasting, while others take a slow and gentler approach of small changes daily.
A very low-calorie diet might make weight loss harder and slow down your metabolism and use up some muscle mass. It’s important to hang on to that muscle mass, so if you are like me and your muscle is disappearing – fight back and build it back up again.
Some of the strategies to menopausal weight loss include:
Eating plenty of protein (plant-based, dairy, clean meats) to keep you full, and retain muscle mass
Eating plenty of fiber. This includes greens, as well as psyllium husk, other vegetables, and plant-based proteins with the skins on (mung dal, masoor dal, tuvar dal, etc)
Drink green tea which supports weight loss
Practice mindful eating to reduce stress and create a strong relationship with your food.
Join me in January for a weight loss workshop that talks costs versus benefits about weight loss and the strategies to make this happen in later ages. More details soon to come!
As one of the most nutritious drinks in the world, green tea is delicious and reached for globally to calm the spirit, and fill up with phytonutrients, antioxidants, and reputed anti-cancer properties.
We all may drink tea differently (milk-no milk, sweetener-no sweetener, lemon-no lemon, etc), but it’s a great way to enjoy a beverage that has been used to improve health over centuries.
Here are some of the benefits from drinking a cup of green tea/day:
Hydration: important for skin, weight, brain, digestion, and kidney function
Antioxidant-rich: Antioxidants may be protective against chronic illness such as heart disease, diabetes, cancer, and obesity.
Immunity Boosting: EGCG is one of the antioxidants from green tea that seems to improve immune function
Weight Loss: Several studies suggest that green tea supports weight loss and boosts fat burning.
Energy Boosting: Green tea has caffeine, which is a stimulant and energy booster. It may also boost athletic performance and endurance.
Cancer Protection: science shows that regular green tea drinkers may have a reduced risk of cancer – specifically bladder, breast, colorectal, and prostate.
Diabetes Protection: Green tea may help better manage blood sugar and protect against Type 2 Diabetes, while also reducing inflammation and better utilizing insulin. This has shown to reduce insulin resistance in some folks.
Heart Health Booster: science shows that regular green tea drinkers have a lower risk of heart disease, heart attacks, and strokes
Promote brain health: science shows that regular green tea drinkers have a reduced risk of dementia and other cognitive impairments
Prevent kidney stones: science shows that green tea drinkers may have a lower risk of developing kidney stones, especially with men
To make Green tea:
Boil water, and allow it to cool 3 minutes before pouring it in your cup.
Add a green tea bag to your cup. Pour heated/cooled water to your cup and steep 1-3 minutes.
What’s slightly sweet, somewhat bubbly and a bit tangy? kombucha is a fermented tea drink whose healing reputation has been touted for centuries. It is said to be the drink that boosts immunity, gut bacteria, digestion, metabolism, heart health, and possibly even cancer! How can one drink do all that? And if it could… it would have to be a SUPERFOOD… or SUPERDRINK!
Is the reputation real? What does western science say?
Kombucha is made with a tea, sugar (which will be used up in the culturing process), and a SCOBY (Symbiotic Culture of Bacteria and Yeast) – and of course –time for fermenting. Mixing these ingredients together and waiting from a few weeks to a few months allows the sugar to break down into alcohol and organic acids (including carbon dioxide). The final product is a beverage that is sweet, tangy, bubbly, and contains probiotics, antioxidants, B vitamins, caffeine, and a small amount of alcohol.
For those that don’t partake in alcohol – this isn’t your drink. For the rest, kombucha does provide live strains of bacteria (probiotics) and antioxidants that may enhance your gut bacteria and improve immunity and digestion. It could enhance microbe function – of which includes metabolism, and heart health.
Cancer Benefits
A November 2020 study reviews other clinical studies and contends that Kombucha has anticancer activities as well by inhibiting cancer cells. The tea polyphenols may prevent gene alteration and propagation of cancer calls, while also promote cancer cell apoptosis (cell suicide). It may also alkalize a cancer patient’s blood pH in some cases. The components of kombucha tea (specifically vitamin C, glucuronic acid, polyphenols, gluconic acid, and lactic acid) may reduce the incidence of stomach cancer. While there have been many studies done with kombucha via non-human subjects (mice), there have been few human trials done – although… the drink has been in existence for centuries. The US FDA confirmed there is no harmful effect of kombucha on the human body.
Diabetes Benefits
The antioxidant activity of kombucha tea helps to neutralize free radicals that form due to normal aging and body processes. The free radical generation is not beneficial to the quality of health nor longevity of the body; so any component that helps neutralize this is considered a positive impact. Kombucha has been shown to be beneficial with antioxidant activities on illnesses like diabetes.
Antibacterial and Antifungal Activity
Kombucha tea has demonstrated the inhibitory performance against gram-negative and gram-positive bacteria, helicobacter pylori (peptic ulcer causing), Escherichia coli (diarrhea causing), & staphylococcus aureus among others.
Other benefits
The research talks about liver protection, and detoxification which could be beneficial with grout, rheumatism, arthritis, and kidney stones.
Other adverse effects
If Kombucha is not prepared correctly – home brewed but not right – there can be negative side effects including dizziness, nausea, allergic reactions, jaundice, and head/neck pain. Pregnant or nursing women should NOT drink kombucha nor any other alcoholic beverage according to the CDC. The immunocompromised (people with weakened immune systems)
As a nutritionist, I know that grocery shopping can be intimidating and I’m not even referring to the complexity of COVID19!! Many people don’t know wehre to start and aren’t sure which foods are healthy. With an endless variety of brands and food choices and sometimes deceiving packaging, it can be a confusing task to find nourishing foods or ingredients to bring home.
Some best strategies to complete grocery shopping in an efficient and timely way include:
Make a list based on a weekly vision of meals, something like:
Fruits: apples, blueberries, oranges, grapefruits, and avocados
Non-starchy vegetables: greens,broccoli, asparagus, onions, spinach, peppers, and zucchini
Starchy vegetables: sweet potatoes, baby red potatoes, and butternut squash
Beans and grains: chickpeas, brown rice, black beans, quinoa, and protein powder.
Proteins: eggs, canned salmon, & skin-on chicken breast
Frozen foods: frozen mixed berries and frozen kale
Nuts and seeds: roasted almonds, pumpkin seeds, and natural peanut butter
Dairy and nondairy substitutes: soy milk,cashew milk, coconut milk, almond ilk, oat milk, feta cheese, and full fat Greek yogurt
Sticking to the perimeter of the store will allow you to make the best decisions regarding avoiding processed foods. As you traverse the aisles, you will have more temptations regarding processed foods which are delicious and addicting – yes, I’m talking about potato chips, tortilla chips, cookies, cake mixes, and carbonated sodas!
Consider a quality frozen entrée. If you are craving instant foods, consider choosing some ready-made frozen meals which are individually portioned and balanced. Amy’s is a great brand featuring organic foods and some are gluten free, some are dairy free, and some are both.
Label-reading. It’s important to find and read the label regarding ingredients. Look for less processed foods which have only a handful of ingredients vs. a whole paragraph of things you may not be able to pronounce. Look for no or low sugar/sweeteners. You will be surprised at how much sugars are in the “healthy” protein bars or SNAPPLE drinks these days! Ideally search for those products that have less than 6 grams (1.5 teaspoons) of added sugar per serving.
Our nervous system has 3 different modes of operation. The Parasympathetic Nervous System response which is often referred to as the fight or flight mode, the Sympathetic Nervous System response which is often referred to as the rest and digest mode, and the Freeze response.
The freeze response happens when your body experiences overwhelm. It then shuts down to go into an energy conservation state. This is the freeze response. A person can feel like they are in a daze, have brain fog, are challenged to find the energy to get things done, struggling with focu to be productive, and seem emotionally numb. The tendency in this mode is to reach out for caffeine, food, exercise, or anything to motivate oneself out of this mode.
If this model sounds familiar to you, then know that self-care will activate your parasympathetic nervous system and get you back into a rest & digest mode. Things like:
Reading
Meditating
Breathing exercises
Soaking in a hot tub bath
Sleeping
And a slew of other mind-body practices
If you find your bounce back and forth between your sympathetic and parasympathetic nervous system and stay chronically stressed, maybe it’s time to reach out and learn more about stress relievers and how best to manage your stress response. Reach out and schedule a talk with me and we’ll do an assessment to see how stressed you are, and brainstorm all the ways you can self-care.
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