Want an easy trick to figure out if a food is high in fiber? Marketers can be deceptive on food packaging so you can use this trick to determine the facts vs advertising. This is called the ‘Fiber 10:1 Rule’: The larger the difference, the better source of fibre Here are the examples in the … Continued
Who knew this simple move would help with weight maintenance? On our 17 day Italian vacation I devoted a few minutes daily to doing a plank. I started with 5 minutes & worked up to 6:30 min by the end of the holiday (but you can do any amount of time to benefit!). I’ve never … Continued
NOT meant to be diagnostic! Have you ever heard of joint mice? A joint mouse is a loose piece of cartilage or bone tissue that floats freely through the joint. This can impede the movement of the joint. Who knew? I was happily doing bent over rows (legs loaded with knees slightly forward) when I … Continued
You’re not too old. It’s not too late. You can still build muscle, well past age 60. 10.3238/arztebl.2011.0359 In fact, resistance training is the medicine to: mitigate frailty preserve quality of life restore independent functioning in older adults at risk of frailty 10.1139/apnm-2016-0226 So find a way to enjoy some kind of resistance training 2-3 … Continued
Ever fall into a vat of ice cream or found your hand at the bottom of a chip bag without even realizing it? Maybe you’re an emotional eater? Try this… Make a plan before emotions are triggered. What ELSE could you do other than eat? If this…Then that… For example: If you get upset with … Continued
Here’s a surprise answer… Stop doing ANY exercise to lose weight. Exercise to: * for fun! * build strength * maintain or increase lean muscle * enhance joint health * improve bone density * improve insulin sensitivity * boost heart health * improve mental well-being Yes, exercise burns calories, but that’s just a side benefit … Continued
You do NOT need to cut back on carbs to achieve your weight loss goals in menopause! But, if you’re looking to increase your protein intake, this recipe is helpful. Plus, it’s pretty tasty! 2 whole eggs 1 cup 2% cottage cheese spice of choice (I used ‘Everything Bagel) Blend, pour onto parchment paper Bake … Continued
Now here’s some good news! While the original Women’s Health Initiative (WHI) has been debunked for years now, it’s wonderful that this information is being distributed to the general public. Thank you to the Washington Post for doing women a huge service to overcome the fear of menopause hormone therapy (MHT). https://www.washingtonpost.com/wellness/2024/05/01/menopause-hormones-hrt-safety-whi/ While MHT isn’t … Continued
A few tweaks may be all you need to drop those extra pounds. You probably don’t need to change everything, in fact, the LESS you change, the easier it will be to stick with your plan. Maria was SO frustrated until she got some outside eyes to see the blind spot in her nutrition. You … Continued
I just turned 60 but started Olympic weightlifting in my late 50’s. I had complete hip replacements (right hip at age 58 and left hip at age 59) and then returned to the sport. I’m working up to previous personal records for both the snatch and clean & jerk. Snatching is the hardest skill I’ve … Continued