You know how important protein is (I hope), but food prepping can be a hassle. Any chance you could protein meal prep in about 5 minutes? Yup. Thanks to a rotisserie chicken (store bought is fine!) and a ziplock bag. I was skeptical, but it really worked for me. The meat literally fell off the … Continued
Is your belly getting bigger despite the exercise you’re doing? Gah! So frustrating! You’re not actually gaining MORE fat, it’s just that it goes there first as estrogen declines – I know this isn’t very comforting news though… You need to know that exercise is not the VEHICLE to fat loss. Nutrition & consistent healthy … Continued
It’s not the celebratory meal that’s your weight loss problem. When you have all the other meals dialed in: the birthday cake Christmas dinner the New Year’s Eve champagne insert food related celebration These don’t matter much. Here are my best tips for handling special occasions: Don’t stress Enjoy Focus on the friends/family Eat what … Continued
Are you getting 100+ grams of protein daily? Study after study confirm that protein is key to healthier aging (see below). Protein will: help manage blood sugar keep you fuller longer protect the muscle you have help maintain & build lean muscle can reduce hot flashes If you’re struggling to get enough protein throughout the … Continued
Constantly snacking? If so, consider increasing the size of meals. There’s nothing wrong with snacks, but meals tend to have more nutritional density. Focus on protein and fiber in both meals and snacks. And if you’re crazy hungry at NIGHT, it may be because you’re not eating enough earlier in the day. Consider shifting some … Continued
Curious as to what to prioritize with your nutrition? If weight loss is your goal, you need to prioritize CALORIE DEFICIT first. But this should be a very slight one so that it is sustainable. Next, you’ll want to ensure that you’re getting adequate PROTEIN, at least 100g of protein daily spread out through out … Continued
NOT an ad! Trend or truth? Should you use collagen? There’s no magic bullet for anti-aging or weight loss… But adding a collagen supplement can be beneficial according to this study: https://link.springer.com/article/10.1007/s00726-021-03072-x … Long term (3 months plus) use of 15g daily taken 1 hour prior to exercise can improve muscle recovery, joint pain and … Continued
If there ever were a magic bullet for maintaining or improving body composition, it’s protein. But, it can be challenging to find tasty, interesting ways to incorporate it into your day. Protein isn’t the ‘fun’ food, you’re not likely going to throw a chicken breast in your purse. It’s not easy to transport without refrigeration … Continued
No willpower? There’s nothing wrong with you. Willpower just isn’t enough. You’ll give into temptation eventually, when you’re tired or starving. Consider a Plan B or a ‘If this…then that…’ scenario… If I’m tempted by (insert guilty pleasure), then I will: set a timer for 5 min to think about goals go for a walk … Continued
Think weight lose is impossible in menopause, try this… Eat 30-40g of protein for breakfast, lunch and dinner. Prioritize protein & load up on veggies at each meal. Protein will keep you fuller longer. Stick with this for at least 30 days & you’ll notice that you have more energy & less jiggle in your … Continued