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
Who’da thunk I’d be a recipe hacker! Cooking isn’t my best subject, but I have to say over time (60 years!), I have improved. I’m always on the look out for high protein options and this breakfast muffin is a good example. In fact, I put together a bonus high protein recipe book for my … Continued
Want real ice cream? Have it! Remember, you can eat ANYTHING you want (in moderation). You don’t need to give up actual ice cream for this. But if you’re looking for a non-dairy alternative to help you stay in a calorie deficit, this is a pretty good stand in. This is a guilt-free sweet treat … Continued
Tastes like ice cream! Tons of protein. Here you go: 125g 2% cottage cheese 100g Greek yogurt 75g frozen fruit 1 tsp maple syrup Whip up in a blender until smooth. Optional: Add 15g Bran Buds for crunch and fiber. A good way to start the day or as a snack and 26g of protein! … Continued
Weight loss is easier when you’re not starving. Here’s how fiber can help: Including 25g of fiber daily will fill you up AND… * increase insulin sensitivity * promote healthy digestion * improve gut health * (possibly) reduce depression * reduce hot flashes by 20% * reduce risk of cardiovascular disease, diabetes & breast cancer … Continued
If calorie counting has got you down, forget about it! In this video I suggest a more effective food tracking solution, especially if you’re a menopausal woman. Make sure to check out some of the shorts on my channel! You’ll find all sorts of solutions to managing the challenges of menopause. And if you’d like … Continued
Mid-afternoon crash? It’s tempting to go for coffee, but don’t do it! Afternoon coffee will mess with your sleep and perpetuate the afternoon drowsiness. The average half-life of caffeine is 4-6 hours which means that half the caffeine in your 3 pm coffee is still in your system at 9pm. Study: 10.1016/B978-0-12-375083-9.00033-7 Instead of a … Continued
If you’re starving, it may be because of: 1. Low protein intake – Protein is the most satiating food. 2. Low fiber intake – Fiber keeps you fuller longer. 3. Lack of sleep – Poor sleep triggers the ‘I’m hungry’ hormone ghrelin. 4. Liquid calories – Fluids pass through your digestion more quickly so while … Continued