The Surprising Power of Your Beliefs on Your Health

Have you ever dismissed the idea that your beliefs can shape your reality? I’d like to share a fascinating study that sheds light on just how powerful our mindset can be.

In this study, participants were given the same 380-calorie shake, but they were divided into two groups. One group was told they were drinking a satisfying 600-calorie meal replacement, while the other believed they were consuming a 140-calorie diet shake.

The results were eye-opening. Not only did the participants’ feelings of hunger and fullness vary based on what they believed, but their body's hunger hormone levels also aligned with these beliefs:

1. Those who thought they had a filling shake felt genuinely satisfied, with hunger hormones dropping significantly.

2. Those who believed they consumed a diet shake felt hungrier, with increased hunger hormones and reduced satiety hormones.

What does this mean for you? Our beliefs about food can influence how our body reacts, whether it’s experiencing discomfort, bloating, or even pain. If we view weight loss as an impossible task, our body might just make it harder to reach our goals. But when we trust in our body's ability to respond well to a nutritional plan, positive changes often follow.

This doesn't mean that proper nutrition, exercise, and lifestyle choices aren't important—they are. But it highlights just how much our mindset plays a role in our success.

The takeaway? Your beliefs truly can manifest in your reality. While expert guidance is valuable, trusting in your body and yourself is essential for lasting success.

The Realistic Approach to Daily Self-Care

Let’s be realistic—self-care for most of us isn’t about luxury spa days; it’s about those small, daily practices that don’t take much time. We know it’s essential for our health, yet it’s often the first thing we neglect.

Daily Self-Care Practices

It's now September, and many of us are wondering why we don’t feel relaxed after the summer. Even if we took holidays or had some time off, you might have found it difficult to truly switch off. Or perhaps, like me, every break you get is spent with your kids, making it hard to fully unwind.

When we’re accustomed to being busy and constantly rushing, rest can feel unfamiliar, leading to feelings of unease and guilt. But self-care is crucial for maintaining good hormone health. Women aren’t designed to be in perpetual motion with little downtime, but society often demands it.

I understand firsthand how challenging it can be to prioritize yourself or even find time to do so. However, sustainable health starts with consistent self-care, and we must find ways to achieve this, even if we’re new mothers, caring for grandkids and parents simultaneously, looking after a child with additional needs, or working shifts while raising five children. A busy woman needs self-care more than anyone. Here are a few small steps to help you get started:

1. Mindfulness: Spend 5 minutes each day in quiet reflection or meditation. This helps clear your mind and reduce stress.

2. Nutrition: Fuel your body with whole, nutrient-dense foods. Think colorful plates full of veggies, lean proteins, and healthy fats. Yes, food is part of self-care.

3. Movement: Move your body daily, whether it’s a walk, yoga, or a quick home workout. Movement boosts mood and hormone health. Even just ten minutes can make a difference.

4. Rest: Prioritize sleep and relaxation. Your body needs time to recharge—aim for 7-9 hours of quality sleep. If that seems out of reach, focus on one small change to improve your current situation.

When my boys were little and when I was running two businesses, self-care wasn’t on my mind at all. But I’ve since realized that you can’t give to others if you don’t first give to yourself—fill up your own cup and all that.

By integrating small self-care practices into my daily routine, I found balance and improved my health. Remember, self-care is not selfish; it’s necessary and doesn’t have to be time-consuming.

So this week, consider one thing you’ll commit to that will help you take better care of yourself. It could be reducing distractions, decluttering your bedroom, or having more mindful moments, like truly savoring a hot drink. Just pick one and lean into it daily.

Stem Cells Love Chocolate

orning with a cup of hot cocoa: Use raw cacao powder or minimally processed cocoa powder mixed with your favorite milk and a touch of honey or maple syrup for sweetness.

1. Enjoy a square of high-quality dark chocolate: Look for bars with 70% cacao content or higher. A small square after lunch or as an afternoon pick-me-up can be a perfect treat.

2. Boost your smoothies: Add a tablespoon of raw cacao powder or a sprinkle of cacao nibs to your morning smoothie for a chocolate-y flavor and nutrient boost.

3. Top your oatmeal or yogurt: Sprinkle cacao nibs on your breakfast for a crunchy, nutritious addition.

4. Bake with raw cacao: Replace regular cocoa powder with raw cacao powder in your favorite baking recipes for added nutrients.

5. Make a cacao chia pudding: Mix chia seeds with your choice of milk and raw cacao powder, let it sit overnight, and enjoy a delicious, nutritious breakfast or snack.

6. Create your own trail mix: Combine cacao nibs with nuts and dried fruits for a healthy snack on the go.

7. Blend up a chocolate banana "nice cream": Freeze ripe bananas, then blend with raw cacao powder for a healthy dessert alternative.

Remember, the key is to choose high-quality, minimally processed cacao products to maximize the potential health benefits. And as always, enjoy these treats as part of a balanced diet.

Celebrating 30 Years: Lessons in Love and Health

This weekend, my husband and I are celebrating our 30th wedding anniversary. As I reflect on three decades of marriage and raising a family, I'd like to share some lessons I've learned—lessons that, surprisingly, apply just as much to health and wellness as they do to love and family.

1. Life is a Journey of Adjustment

Just as marriage requires constant adjustment and learning, so does adopting a healthy lifestyle. When we first started our health journey, it was challenging. But like in our marriage, patience and persistence paid off. Whether it's understanding your partner's love language or figuring out which foods make you feel your best, the key is to keep learning and adapting.

2. Teaching Healthy Habits to Children

Raising our sons while introducing healthier choices was tough at first, but incredibly rewarding. Today, they're independent young men who read food labels and cook nutritious meals for themselves. This reminds us that instilling good habits early on—in relationships and in health—creates a strong foundation for the future.

3. The Power of Communication

In marriage, we've learned never to assume the other person knows what we're thinking or wanting. The same goes for our relationship with our bodies and health. Listen to your body, communicate with your healthcare providers, and don't assume that what works for others will work for you.

4. Resolving Conflicts for Better Health

We always try to resolve arguments before going to bed. Not only is this good for our relationship, but it's crucial for our sleep and overall health. Unresolved stress can negatively impact sleep quality, which in turn affects our physical and mental well-being.

5. Overcoming Challenges Together

Twenty years ago, we relocated to the USA, leaving our families behind and building a life from scratch with two young children. This experience taught us resilience and adaptability—skills that are just as valuable in maintaining a healthy lifestyle as they are in nurturing a family.

As we celebrate this milestone, we're reminded that the ingredients for a successful marriage—patience, communication, adaptability, and commitment—are also essential for maintaining good health and wellness. Whether you're working on your relationships or your well-being, remember that it's a lifelong journey of learning and growth.

Here's to love, health, and happiness for all of you!

A Gut Feeling- Tempeh's Secret to Digestive Bliss

I have never been a big fan of animal protein (except for eggs), but have been consuming it since I was a child.

However, with the rise of plant-based diets and increasing scientific evidence supporting the benefits of going vegan, I began integrating 2-3 vegan days into my week. It was during this transition that I discovered my newfound culinary ally - Tempeh!

In the world of plant-based protein sources, tempeh stands out as a nutritional powerhouse. This fermented soy product has been a staple in Indonesian cuisine for centuries, but its popularity is now soaring worldwide due to its exceptional nutritional profile and many health benefits. Let me share what exactly tempeh is, its impressive nutritional content, its significance for gut health, why you should consider integrating it into your week and how you can seamlessly integrate it into your diet.

What is Tempeh?

Tempeh is a traditional Indonesian food made from fermented soybeans. The fermentation process involves inoculating cooked soybeans with a mold (called Rhizopus oligosporus, in case you are curious), which binds the beans together into a dense, cake-like form. This fermentation not only enhances the flavor and texture but also imparts numerous health benefits to the final product.

Tempeh has a truly impressive nutritional profile, making it a valuable addition to your diet. Here's a glimpse of what it offers:

1. Protein: Tempeh is a rich source of plant-based protein, providing all the essential amino acids your body needs for muscle repair, immune function, and overall health.

2. Fiber: Unlike many other protein sources, tempeh is also high in fiber, which promotes digestive health, aids in weight management, and helps regulate blood sugar levels.

3. Probiotics: As a fermented food, tempeh contains beneficial probiotics that support a healthy gut microbiome. These probiotics contribute to better digestion, enhanced nutrient absorption, and a stronger immune system.

4. Vitamins and Minerals: Tempeh is packed with essential vitamins and minerals, including iron, calcium, magnesium, and B vitamins like B6 and B12, which are particularly important for vegetarians and vegans.

5. Low in Saturated Fat: Compared to animal protein sources, tempeh is low in saturated fat and cholesterol, making it heart-healthy and suitable for individuals looking to reduce their intake of animal products.

One of the most remarkable aspects of tempeh is its role in promoting gut health. The fermentation process not only enhances the flavor but also increases the bioavailability of nutrients and introduces probiotics into the mix. These probiotics contribute to a balanced gut microbiome, which is crucial for digestive health, immune function, and overall well-being.

Regular consumption of probiotic-rich foods like tempeh can help alleviate digestive issues, such as bloating, gas, and constipation, and may even reduce the risk of certain gastrointestinal disorders.

Now that you're acquainted with the incredible health benefits of tempeh, you're probably eager to incorporate it into your meals. Here are some simple and delicious ways to enjoy tempeh:

1. Stir-fry: Slice tempeh into cubes or strips and stir-fry with your favorite vegetables and seasonings for a quick and nutritious meal.

2. Tempeh Bacon: Marinate thin slices of tempeh in a mixture of soy sauce, maple syrup, and smoked paprika, then pan-fry until crispy for a delicious vegan alternative to bacon.

3. Salad Topping: Crumble tempeh over salads for an extra boost of protein and flavor. You can also marinate it in your favorite dressing for added zest.

4. Sandwich Filling: Use thinly sliced tempeh as a protein-packed filling for sandwiches, wraps, or burgers. Pair it with avocado, lettuce, tomato, and your preferred condiments for a satisfying meal.

5. Buddha Bowl: Build a nourishing Buddha bowl with a base of grains or greens, topped with roasted vegetables, avocado, tempeh, and your choice of sauce or dressing.

Feeling Overwhelmed? Use my unique tool.

We've all been there. Stressful weeks leave us burnt out, we fall off the wagon, and sleep becomes a distant memory. We tell ourselves: "I'll get back on track next week."

While this "pause button mentality" might seem okay, it can actually be a major roadblock to achieving your well-being goals.

What's the problem with pressing the pause button? Let me explain. The idea of hitting pause reinforces the belief that a healthy lifestyle is an all-or-nothing game. You're either perfectly mindful, crushing pilates sessions and meal prepping every Sunday, or you're completely off track. This mentality is not only demotivating, but it also makes it harder to get back into a healthy routine. The longer the "pause," the more daunting it feels to restart. Think about starting a fire from a tiny flame vs from no flame at all....

My solution? The Dial Method. It's all about progress, not perfection. How does it work? Instead of viewing healthy habits as a switch (on or off), think of them as a dial you can adjust. Life throws a curveball? Turn the dial down a notch. Don't beat yourself up if you can't meditate for an hour – a few mindful minutes are still beneficial.

Here's how you can use the dial method for different aspects of your well-being:

1. Stress Management: Feeling overwhelmed? Dial it down by Practicing 5 minutes of deep breathing exercises instead of your usual 20-minute meditation session. Can't carve out time for a yoga class? A short guided meditation on your phone can still help you unwind.

2. Sleep: Long workdays throw off your sleep schedule? Dial it down by prioritizing an earlier bedtime for the rest of the week, even if it means sacrificing an extra episode of your favorite show.

3. Movement: Don't have time for your usual gym session? Dial it down by taking the stairs instead of the elevator, or by doing a quick bodyweight workout at home. Every bit of movement counts!

What are the benefits of the Dial Method:?

1. Sustainable Progress: Making small, consistent efforts towards well-being is more achievable than aiming for perfection and inevitably falling short. It's about progress, not perfection.

2. Less Discouragement: When you view setbacks as adjustments rather than failures, you're less likely to get discouraged. A missed workout or a late night doesn't derail your entire journey; it's just a dial adjustment.

3. Adaptability: Life is unpredictable. The dial method allows you to adapt your healthy habits to your ever-changing needs. 

Will you ditch the pause button mentality and embrace the dial method?

Remember, even small efforts add up over time. Small tweaks are better than no tweaks at all!

What are some healthy habits you can "dial down" when life gets busy? Hit reply and let me know!

Making these changes can be tough, but you don't have to go it alone. As a nutrition, mindset, and wellness coach, I've developed tools to help you seamlessly integrate these new habits into your life.

Transform Your Breakfast with THIS!

"Einat, how do I get more protein at breakfast?" is a question I hear all the time! Let's face it, a chicken breast first thing in the morning isn't exactly appealing for most. But don't worry... I have delicious and healthy alternatives coming your way.

Let's first understand why protein matters during perimenopause & menopause.

Protein is crucial for muscle mass, bone health, and weight management. During perimenopause and menopause, it's even more important. Protein provides essential amino acids used by your body to build hormones, including estrogen and progesterone, which become less abundant during this transition. Plus, protein helps transport hormones throughout your system.

Here are two of the benefits of a protein-packed breakfast (20-30 gr)

1. Boosts Metabolism: Protein keeps you feeling fuller for longer and helps rev your metabolism for the day.

2. Smarter Choices All Day: Starting your day with a healthy breakfast sets you up for better food decisions throughout the day.

6 Delicious & easy high-protein breakfast ideas:

1. Greek yogurt parfait: Combine 1 cup (230g) of full-fat Greek yogurt with a sprinkle of flaxseed, a handful of almonds, and fresh berries. Drizzle with honey for a touch of sweetness (20g protein)

2. Protein-packed oOats: Cook ½ cup (40g) of rolled oats with your preferred milk. Stir in a scoop of protein powder after cooking, add 1 Tbsp of chia seeds, and top with 1 Tbsp almond butter (37-39g protein)

3. Egg and Spinach omelet: Scramble 3 large eggs (18g protein) with a handful of baby spinach and 1 oz (30g) of feta cheese (4g protein). Serve with whole-wheat toast (22g protein total)

4. Cottage and fruit bowl: Enjoy 1 cup (225g) of full-fat cottage cheese (28g protein) with sliced pineapple or peaches for a refreshing twist.

5. Avocado and smoked salmon English muffin: Toast a sprouted-grain English muffin and top with 3 oz (85g) smoked salmon (15g protein) and slices of avocado. Add a squeeze of lemon and a sprinkle of dill (19g protein total)

6. A smoothie!

The Perfect Menopause Smoothie Formula!

Click HERE for a delicious protein-packed smoothie recipe specifically formulated for perimenopause and menopause.

https://foodforthebodyandsoul.s3.amazonaws.com/The+perfect+menopause+smoothie.pdf

Choose Your Hard: Small Sacrifices for Big Results

Let's talk about something real: feeling good.

We all want it, but sometimes life gets busy, and prioritizing ourselves falls by the wayside. Hands up if you've ever complained about being tired, sluggish, or simply not having the energy to keep up with your jam-packed schedule!

Here's the truth: there's no magic bullet. Waking up early to squeeze in a workout, prepping healthy meals on the weekend, and prioritizing sleep by going to bed early every night – it all takes effort. But let me tell you, the alternative is a whole lot harder.

Imagine dragging yourself through your day, constantly fatigued – that's hard. Imagine carrying around an extra 10 pounds that puts stress on your body – that's hard. Imagine constantly battling health issues because you haven't prioritized your well-being – that's really hard.

The good news? You get to choose your hard. Instead of sacrificing your health and well-being down the line, let's explore how a few small sacrifices now can lead to big results in the long run.

Hitting the snooze button vs. early nights: Sure, staying up late to binge-watch that show might be tempting, but sacrificing a bit of sleep leads to a domino effect. Imagine dragging yourself through your day, constantly fatigued. Chronic sleep deprivation messes with your hormones, making it harder to manage stress and weight. Prioritizing sleep, on the other hand, sets you up for success. You'll wake up feeling refreshed, mentally sharp, and ready to tackle anything.

Takeouts or last minute cooking vs. prepping power: We've all been there – a crazy work week leaves you scrambling for takeout or unhealthy convenience foods. But this "easy" option can wreak havoc on your health goals. Instead, consider sacrificing a bit of time on the weekend for meal prepping. Imagine coming home after a long day, knowing you have delicious, nutritious food readily available. This "hard" choice not only saves you time but keeps you on track with your healthy eating plan.

Skipping workouts vs. moving your body: Let's face it, carving out time for exercise can feel like a chore. But think about it: sacrificing a workout now can lead to a harder path later. Imagine carrying around extra weight that puts stress on your joints - that's hard! Working out, even for a short period daily, strengthens your body, increases energy levels, and helps manage weight. It might be tough at first, but the long-term benefits are incredible.

Let's start making these healthy choices together! Remember, you get to choose your hard. Invest in yourself now, and reap the rewards of a healthier, happier you in the future!

Green Tea Magic: Unveiling EGCG's Potential Benefits During Perimenopause

Perimenopause, the transitional phase leading up to menopause, can usher in a wave of unwelcome changes. From sleep disturbances and hot flashes to mood swings and weight fluctuations, it can feel like your body is playing a game of unpredictable roulette.

In this quest for balance, many women seek natural solutions to navigate these hormonal shifts. This is where EGCG comes in, a powerful antioxidant found abundantly in green tea, particularly matcha.

Could this be the key to a smoother perimenopause experience?

EGCG: The Science Behind the Green Magic

EGCG (epigallocatechin gallate) is the star player in green tea with its impressive antioxidant properties. These antioxidants combat free radicals, unstable molecules that damage cells and contribute to various health concerns. Emerging research suggests EGCG might offer a range of benefits during perimenopause, making it a worthy addition to your wellness routine.

Potential Perks of EGCG for Perimenopause

1. Metabolic Marvel: Weight management is a common perimenopause struggle. Studies suggest EGCG may play a role in boosting metabolism and promoting healthy body weight [Insert study linking EGCG and metabolism here].

2. Building Strong Bones: Estrogen decline during perimenopause can impact bone health. Research indicates EGCG may have positive effects on bone mineral density, potentially reducing the risk of osteoporosis [Insert study linking EGCG and bone health here].

3. Stress Less, Live More: Feeling overwhelmed? EGCG's potential to promote relaxation and reduce stress can be a welcome relief during this emotionally charged time [Insert study linking EGCG and stress reduction here].

4. Sleep Sanctuary: Struggling to catch those Zzz's? Studies suggest EGCG may enhance sleep quality, leading to more restful nights [Insert study linking EGCG and sleep here].

Brewing Your Way to EGCG Bliss:

While all green tea contains EGCG, matcha reigns supreme. Due to its unique processing method, matcha boasts a much higher concentration of this beneficial compound. Here are some tips to maximize your EGCG intake:

1. Matcha Mornings: Embrace the vibrant world of matcha! Whisk up a cup of matcha latte or add a spoonful to smoothies for a delicious and potent EGCG dose.

2. Green Tea Goodness: Don't underestimate the power of good quality loose leaf green tea. Explore different varieties and brewing methods to find your perfect cup.

3. Timing is Key: Studies suggest spacing out your EGCG intake from iron supplements for optimal absorption.

A Note of Caution:

While EGCG appears generally safe, consulting your doctor before making significant dietary changes is always advisable, especially if you have any underlying health conditions. Additionally, be mindful of potential interactions with medications.

A Natural Ally on Your Perimenopause Journey

Perimenopause can be a time of adjustment, but it doesn't have to be a solitary trek. By incorporating EGCG-rich green tea into your routine, you might find a natural ally for navigating this transition. Remember, a holistic approach is key. Combine EGCG with a healthy diet, regular exercise, and stress management techniques to truly thrive during perimenopause. So, steep yourself in the goodness of green tea, embrace self-care, and embark on this journey with newfound confidence!

Apple Cider Vinegar: A Midlife Must-Have for Blood Sugar Balance?

Facing blood sugar struggles as you navigate menopause? You're not alone. As estrogen levels decline, our bodies become more insulin resistant, making it harder to manage blood sugar. But fear not! There might be a simple (and slightly sour) ally in your kitchen cabinet: apple cider vinegar (ACV).

ACV has become a hot topic in the wellness world, and for good reason. Studies suggest it might be a friend to those managing blood sugar. A 2021 review of clinical trials found potential benefits for blood sugar control when consuming ACV.

The science is still catching up, but here are two ways ACV could be influencing blood sugar in a positive way:

1. Slowing Down the Carb Rollercoaster: The acetic acid in ACV may delay how quickly your stomach empties, which can slow down carbohydrate absorption from food. This helps prevent those unwanted blood sugar spikes after meals.

2. Boosting Insulin Sensitivity: Some studies suggest ACV may improve how your body uses insulin, the hormone responsible for transporting sugar from your blood into cells. This could lead to better overall blood sugar control.

Important Considerations:

1. More Research Needed: While the results are promising, more research is required to fully understand ACV's long-term effects on blood sugar, especially for women in midlife.

2. Not a Replacement: ACV shouldn't replace medication or a healthy diet for managing blood sugar. Talk to your doctor about the best approach for you.

Can't stand the taste of ACV? I've got you covered!

If the taste of ACV is a bit too much, don't worry! Regular white vinegar might offer similar benefits. (You can also use a straw)

Safety First: Dilution is Key!

ACV is acidic and can damage your teeth or irritate your throat if consumed undiluted. Always dilute it with water! A common ratio is 1 tablespoon of ACV or vinegar to a glass of water.

How Much and When to Drink ACV for Maximum Impact

Research suggests the most effective times to consume ACV for blood sugar management are:

1. Up to 20 Minutes Before a Meal- the closer, the better: This allows the acetic acid to slow down carbohydrate breakdown in your stomach.

2. During Your Meal: This provides continued support throughout digestion.

3. Up to 20 Minutes After a Meal: This can further help with blood sugar control.

The recommended daily dosage is up to 3 times a day, following this schedule. It's crucial to start slow, begin with 1 tablespoon diluted ACV or vinegar, and monitor how you feel. Adjust the amount or frequency based on your tolerance.

A Culinary Twist:

Don't like the idea of drinking vinegar shots? No problem! Including diluted ACV or vinegar in your salad dressing is a tasty way to potentially reap the blood sugar management benefits.

Remember:

1. Listen to Your Body: If you experience discomfort (heartburn, stomach upset), reduce or stop ACV intake.

2. Consult Your Doctor: If you have pre-existing health conditions or take medications affecting blood sugar, talk to your doctor before consuming ACV.

The Takeaway

ACV shows promise for blood sugar management, but it's not a miracle cure. Consult your doctor before adding it to your routine, and remember, dilution is key! With a little research and experimentation, you might discover that ACV becomes a valuable tool in your midlife wellness journey.

Strong is the New Sexy second line: Build Confidence and Bone Density with Weights

Going through peri-menopause or rocking your post-menopausal years? Feeling intimidated by the free weight area at the gym? You're not alone! This post is for all of you who want to ditch the cardio machines and embrace the world of weights, but might be feeling a little unsure.

The Power of Weights: Benefits Beyond the Biceps

Let's talk about the amazing benefits strength training and weight lifting offer, especially for women in peri-menopause and beyond:

1. Stronger Bones, Less Worries: As our estrogen levels decline, bone density can decrease, putting us at risk for osteoporosis. Strength training helps build and maintain strong bones, reducing this risk.

2. Muscle Up, Metabolism Up: Muscle loss is a natural part of aging, but strength training helps us combat this. More muscle mass helps boost metabolism, which can be helpful for managing weight during menopause.

3. Find Your Balance: Strength training exercises help improve balance and coordination, reducing our risk of falls as we age.

4. Mood and Confidence Booster: Physical activity releases endorphins, those feel-good chemicals in our brain! Strength training can help improve our mood and boost confidence.

PLACE IMAGE HERE

If you are a little concerned about picking up weights or not sure what to do, I've got you covered. Here are some tips to help you become a free weight pro, even if you're new to the gym:

1. Plan Your Workout: Before hitting the gym, map out your routine. Google is your friend! Back in the day, I used bodybuilding.com to find exercise tutorials.

2. Warm Up Wisely: Always start with lighter weights to warm up your muscles and prevent injuries.

3. Reps vs. Weight: The Midlife Magic Formula

Should you focus on more reps or on heavier weights?

When it comes to building muscle and strength, which is especially important in midlife, research suggests focusing on heavier weights with lower repetitions (1-5 reps) [1]. This challenges your muscles more, leading to adaptations that increase strength and size.

However, building well-rounded fitness is key. Including moderate weights with higher repetitions (8-12 reps) in your routine is also beneficial [1]. This helps improve muscle endurance and further challenges your bones to stay strong.

The best approach? A combination of both!

Consider incorporating periodization into your routine. This training strategy involves alternating between heavier and lighter weights to maximize results. Here's a possible approach:

1. Focus on heavier weights with lower reps (1-5) for a few sets to build strength and muscle mass.

2. Follow with moderate weights with higher reps (8-12) for a few sets to improve muscle endurance and bone density.

Remember:

1. It's important to consult a doctor before starting any new exercise program, especially if you have any pre-existing health conditions.

2. Proper form is crucial to prevent injuries. Consider working with a certified personal trainer initially to learn proper technique.

Embrace the Challenge!

Don't be afraid to step outside your comfort zone. As the saying goes, "without struggle, there's no progress!

Turmeric's Menopause Magic (second line) Say Goodbye to Belly Fat and Hello to Relief

You probably already have turmeric sitting in your spice rack, adding that golden color to your favorite curry dishes and soups. But did you know that this spice contains a powerhouse compound that could offer relief from menopause symptoms?

If you're curious, keep on reading. I promise it gets good!

Turmeric contains a substance called curcumin, which is a polyphenol. Polyphenols are these awesome compounds found in plant-based foods that act as antioxidants and bring a whole host of health benefits to the table. Think of them as the superheroes of the food world, with turmeric being one of their trusty sidekicks.

So, what's the deal with curcumin? Well, it turns out that this little gem extracted from turmeric can be taken as a supplement, and it's been making waves in the world of menopause relief.

According to Dr. Mary Claire Haver, a board-certified OB/GYN, studies suggest that curcumin supplementation could be a game-changer for women in mid-life, offering a wide range of benefits.

Here's how curcumin might help you navigate through menopause:

1. Decrease Visceral (Belly) Fat: Say goodbye to stubborn belly fat! Curcumin has been shown to have an anti-obesity effect, helping to shrink that pesky visceral fat tissue and protect against metabolic diseases.

2. Decrease Inflammation: Menopause often comes with its fair share of inflammation, but curcumin swoops in like a superhero to save the day. Its natural anti-inflammatory properties can help combat oxidative stress and inflammation, keeping you feeling your best. Apparently, as estrogen levels decline, so does the body's natural defense against inflammation, making curcumin's intervention so much more important.

3. Decrease Hot Flashes: Studies have found that supplementation with curcumin and vitamin E can lead to a significant decrease in those dreaded hot flashes, offering some much-needed relief. (I know I'm in!)

4. Decrease Osteoarthritis Symptoms: Got achy joints? Curcumin's anti-inflammatory nature can help ease the pain of osteoarthritis by protecting cartilage and preventing further deterioration.

5. Improve Cardiovascular Health: Combine curcumin supplementation with regular exercise, and you've got yourself a winning combo for better blood flow and overall heart health. It's like a one-two punch against age-related heart issues.

6. Decrease Menopause-Related Anxiety: Hormonal changes during menopause can make you quite moody and more anxious, but curcumin's antioxidant properties may help keep anxiety at bay by protecting your brain from changes caused by declining hormone levels. (Don't you miss Estrogen already?)

7. Improve Gut-Microbiome Health: Menopause can mess with your gut health, but curcumin can help here, too. By reversing some of the changes in your intestinal microflora (also called the microbiome), it can help improve overall gut health and keep things running smoothly.

So why not put this natural, plant-based antioxidant to work for you? It's like giving your body an extra boost of support during this transitional phase, and who wouldn't want that?

So whether you're sprinkling turmeric on your meals or adding a curcumin supplement to your daily routine, embracing the power of this golden spice could be just what you need to breeze through menopause with ease. And hey, it's a delicious way to spice up your life!

Looking for a recommendation? Here's my favorite turmeric supplement. https://tinyurl.com/mufcvmkt

Simple Tricks to Outsmart Brain Fog

Ever walk into a room and forget why you're there? Stare blankly at your grocery list, wondering what you need? We've all been there, ladies! That frustrating feeling of mental fuzziness, also known as brain fog, can be a real drag on our days.

But fear not! Brain fog doesn't have to rule your life. Here's the scoop on what causes it and some super-simple hacks to help you reclaim your mental clarity and feel like your awesome, sharp self again.

What is Brain Fog, Anyway?

Brain fog isn't a medical term, but it's a common experience for many women over 40. It can feel like trouble focusing, forgetfulness, feeling mentally sluggish, and just generally lacking your usual sharpness.

The Culprits Behind the Cloud

Several things can contribute to brain fog:

1. Hormonal Shifts: Those pesky hormone fluctuations during perimenopause and menopause can mess with your cognitive function.

2. Stress Overload: Chronic stress floods your body with cortisol, a hormone that can zap your memory and focus.

3. Sleepless Nights: When you're sleep-deprived, your brain just can't function at its best. Aim for 7-8 hours of quality sleep each night!

4. Diet Drama: Dehydration, unbalanced blood sugar, and nutrient deficiencies can all contribute to brain fog. Remember, sugar crashes are no joke – they can harm both your short-term and long-term memory!

Sharpen Your Focus Like a Boss:

The good news? You can fight back against brain fog and take back control of your mental clarity with some easy lifestyle changes:

1. Sleep Like a Queen: Prioritize getting 7-8 hours of quality sleep each night. Develop a relaxing bedtime routine and create a sleep-conducive environment in your bedroom.

2. Chill Out: Find healthy ways to manage stress, like yoga, meditation, or deep breathing exercises.

3. Fuel Your Brain: Eat a balanced diet packed with brain-boosting foods like leafy greens, berries, omega-3 fatty fish (think salmon!), and whole grains.

4. Hydrate, Hydrate, Hydrate: Drinking plenty of water throughout the day is crucial for staying hydrated and supporting cognitive function.

5. Move It or Lose It: Regular exercise, especially walking, is fantastic for brain health. It increases blood flow to the brain and helps produce BDNF, a protein that nourishes brain cells and encourages the growth of new ones.

6. Brain Games: Consider brain-training games and activities to sharpen your focus and memory. There are tons of apps and online resources available.

7. Mindfulness Matters: Mindfulness practices like meditation can improve focus, reduce stress, and enhance overall well-being. There are many guided meditations readily available online or through apps.

Bonus Brain Fog Blasters:

1. Rosemary Power: Studies suggest that inhaling dried rosemary or using rosemary essential oil can give your cognitive function a short-term boost. Even sniffing a fresh sprig of rosemary daily can improve alertness!

2. Music Magic: Listening to music you enjoy can improve attention, increase concentration, and boost productivity. Upbeat tunes can be especially helpful in the morning to get your energy levels up.

3. Sunshine Savior: Get some morning sunlight exposure to help suppress melatonin production and leave you feeling more alert and focused throughout the day.

Remember, you're not alone in this brain fog battle! By incorporating these simple strategies into your daily routine, you can ditch the fog and reclaim the sharp, focused you that you are!

The Mysterious Connection Between your Bones and Your Mood

Did you know that there's one shining star that plays a crucial role in various aspects of your well-being? Can you guess what it is?

If you said vitamin D, you're right!

Often named as "the sunshine vitamin," its importance goes far beyond just maintaining healthy bones. Let's dive into why this vitamin is so essential for your overall health and how you can ensure you're getting enough of it.

One of the most well-known roles of vitamin D is its contribution to bone health. It works hand-in-hand with calcium to build and maintain strong bones. Without adequate vitamin D levels, our bodies struggle to absorb calcium efficiently, leading to weakened bones and an increased risk of fractures and osteoporosis (especially if you are over the age of 40).

Research has shown that vitamin D deficiency is closely linked to conditions like rickets in children and osteomalacia in adults, both of which are characterized by soft, weak bones. By ensuring you have sufficient levels of vitamin D, you're not only protecting your bones from harm but also supporting their growth and repair.

While its role in bone health is widely recognized, vitamin D also influences several other aspects of our health. Here are just a few:

1. Enhanced Sleep Quality

Believe it or not, if you're struggling to sleep, this vitamin could just be your best friend! Emerging research suggests that maintaining optimal levels of vitamin D could improve sleep quality by regulating the production of serotonin, a neurotransmitter that helps regulate sleep-wake cycles. By ensuring you're getting enough vitamin D, you may experience deeper, more restful sleep.

2. Immune System Support

A strong immune system is our body's first line of defense against infections and illnesses. Vitamin D plays a crucial role in supporting immune function, helping to activate and regulate key immune cells. Studies have found that individuals with higher vitamin D levels are less susceptible to respiratory infections, such as the common cold, flu and the Corona virus. Especially in the winter months when sunlight exposure is limited, ensuring adequate vitamin D intake can help bolster your immune system.

3. Mood Regulation

Feeling a bit down? Vitamin D might help with mood changes. Research has suggested a link between vitamin D deficiency and mood disorders like depression and seasonal affective disorder (SAD). Sunlight exposure triggers the production of vitamin D in the skin, and it's thought that this may play a role in regulating mood through its effects on serotonin levels in the brain. While more studies are needed to fully understand this relationship, ensuring sufficient vitamin D levels could be a simple way to support mental well-being.

How to Get Your Daily Dose of Vitamin D

Now that you understand the importance of vitamin D for your health, you're probably wondering how to ensure you're getting enough of it.

Here are some tips:

1. Soak Up Some Sun: Sunlight is the most natural source of vitamin D. Spend some time outdoors each day, preferably during the midday hours when the sun's rays are strongest. Just 10-15 minutes of sun exposure to your face, arms, and legs can help your body produce an adequate amount of vitamin D.

2. Incorporate Vitamin D-Rich Foods: While it's challenging to obtain enough vitamin D from diet alone, including foods like fatty fish (salmon, mackerel, tuna), egg yolks, fortified dairy products, and mushrooms can contribute to your overall intake.

3. Consider Supplements: If you're unable to get enough vitamin D from sunlight and diet alone, supplementation may be necessary, especially during the winter months or if you have limited sun exposure due to factors like geography or lifestyle. (I recommend taking vitamin D3 with vitamin k2- *always consult with your primary care physician before taking any new supplements).

What are you feeding on?

I saw a stat recently about how the average adult spends more than 5 hours on their phone every day. Wow, right?

But this email isn’t about your phone... It’s about something bigger: your future.

And the things that deserve to have a central place in your life.

Because what you FEED — with your attention, thoughts, and actions — will become your FOCUS. And your FOCUS will grow to occupy a significant place in your life.

Which makes it really important to monitor what you’re feeding, especially as a woman in midlife. 

1. Are you cultivating positive, uplifting thoughts?

2. Are you spending time on things that really matter to you?

3. Are you taking actions that move you in a great direction?

OR… are you 

1. Throwing away hours on your phone, scrolling random videos?

2. Streaming all the latest shows?

3. Spending time worrying about problems, instead of taking action?

When you start monitoring what you’re FEEDING, you can start to see a direct line to where your FOCUS is.

So starting today, I encourage you to give this some thought. 

What are YOU feeding? And is it moving you in a positive direction that’s aligned with your goals?

What is Up with Cholesterol?

What’s the story with Cholesterol?

Worried about your cholesterol? I know it is a big word, but don’t be scared of it…

Cholesterol is actually good for you.

It is important to understand there are two types of cholesterol-

HDL- the “good” cholesterol (the favorable child…)

LDL- the “bad” cholesterol (the one with the bad reputation…)

Cholesterol is not dangerous and is not a bad word… We need it to protect our nerves, to produce healthy cells and hormones. You’ll be surprised to learn that most of the cholesterol in our body is actually LDL, and the rest is HDL.

Why is LDL “bad”? Because when the balance is off, it collects in the walls of our blood vessels and raises the chances of a stroke or a heart attack…

Findings from 180 reviews, 20 controlled trials and 37 papers that scientists gathered found specific foods that can decrease LDL cholesterol.

Here are the main categories of LDL lowering foods:

Fruits and vegetables

Beans and legumes

Healthy fats

Certain spices like Turmeric

Green tea

Fiber-rich foods

One very unique group that has been found to dramatically decrease LDL is plant sterols. These are substances found naturally in small amounts in many grains and vegetables, legumes, nuts and seeds.

They prevent LDL from being absorbed into the bloodstream and instead of clogging arteries, it goes out with our body’s waste!

Here are some of the foods that are especially high in plant sterols:

Pistachios

Olive oil

Oregano

Thyme

Nuts

Almond butter

Sesame oil

Macadamia nuts

Sesame oil

They are easy to add to our diet, but can also be taken as a supplement.

Finally, you need to remember that in order to maintain the right balance between LDL and HDL cholesterol, a healthy lifestyle is required.

Managing stress, getting enough sleep, and moving regularly can significantly lower your LDL levels.

Boat without the Bloat

Just before Covid my husband and I celebrated our 25th Wedding Anniversary in Tuscany. We loved every minute of it (but really, how could you not?)!

We stayed in an amazing little town, tasted local wine, cheese, pizza, and let’s face it: it’s definitely a challenge to maintain a healthy lifestyle away from home when so much delicious food is available all the time. Fortunately, I was able to indulge in moderation, celebrate and have fun but still get back on track when I got home.

There’s no secret to staying on track even when you go on vacation – just smart choices!

Here are some things to keep in mind while vacationing so you avoid blowing your diet and coming home bloated like a balloon.

Step 1: Give Yourself a (limited) Pass
You’re on vacation! This is a time you’ve set aside for yourself to relax, so allow yourself to have fun and indulge in moderation in the local foods and drinks. Gracefully accept that you might gain a few pounds but commit to resuming your healthy living the minute your plane touches down back home.
Remember, this isn’t a license to binge or pig-out or throw all caution to the wind. Yes, by all means, release the rules a bit and have fun. But if it's not mind-blowingly good, don't eat it.
Don’t beat yourself up while on vacation. That’s no fun! Margaritas and guilt are a terrible combination, so make a point to enjoy yourself.

Step 2: Don’t Eat Just for the Sake of Eating
The rules still apply while on vacation: if you’re full, stop eating. Don’t try to get your “money’s worth” of a midnight dessert buffet - just because food is available doesn’t mean that you have to (or should) eat it. What is important is that you are living healthy and having a great vacation.
When presented with an opportunity to eat, ask yourself if you’re actually hungry. If you aren’t hungry but the food still looks good, consider having a taste without eating the full meal. Portion control will keep you from blowing your diet.

Make sure that you indulge mindfully. You can take a thoughtful detour, but don’t run your healthy living car off a cliff. Keep the 80/20 rule in mind while you make 80 percent of your selections healthy, while letting the not-so-healthy treats occupy the other 20 percent. If you slide to 70/30 this week, that's not a big deal. Okay, even 60/40 won't kill you as long as it is in moderation. And no, I'm not going to go all the way down to 50/50, but nice try.
Step 3: Bring Healthy Snacks
I always take my protein powder, healthy bars, and individual serving sizes of nuts on vacation. This serves many purposes. First, it means I don't have to order a stupidly expensive breakfast when I only want or need a few hundred calories.
Second, it's my built-in safety net that prevents me from becoming ravenous. We all know that will lead to overeating and making bad food choices. Have some pistachios on the beach as a snack so the buffet later doesn’t look like one giant meal just for you. This can be a true lifesaver if you’re on a vacation that doesn’t have regular mealtimes; trust me, I’ve learned!
Third, it gives me a little more spending room to enjoy a glass of night when I feel like it on vacation. Cheers! Eating a lighter lunch can keep you from completely blowing your diet even while sipping on an adult beverage.
Finally, it guarantees that I always have a healthy meal on hand so I can save the 20 percent indulgences for a later time when I see something I really want to enjoy.

Step 4: Be Creative and Move Your Body
Take advantage of the local environment. For Heaven’s sake, don’t spend your vacation days on a treadmill – get outside and see the sights while going for a run. Go for a hike. Ride a bike. Swim in the ocean. Jog along the beach. Be creative and find ways to incorporate some local fun into everyday activities while burning a few calories.

Step 5: Make it Right with the Very Next Bite
The minute you arrive home, you must return to your normal healthy eating plan. I don't care if you get home on a Friday night. You do not have a license to say, "On Monday..." because that is a slippery slope. If you really want to design, build and live in the body of your dreams, you have to get right back on track. Make it right with the next bite!

6 Ways to Stop a Bad Day from Driving You to EAT!

6 Ways to Stop a Bad Day from Driving You to EAT!

Have you ever found yourself reaching for a bag of chips, a pint of ice cream, a bar of dark chocolate, or a box of cookies (preferably oatmeal raisin) when you are feeling down?

Many of us turn to food for comfort when the world goes sideways because it feels like an easy solution (and it makes us feel a little better for a moment…).

The problem? What seems like an effective quick fix literally leaves you feeling worse off than you started… The high dose of sugar in the body gets you “high” for a moment but then leaves you with a crash worse than you started.

Why do we do that to ourselves time and time again, you ask?

The reasons vary. It could be a bad day at work, a break-up, a fight with a loved one, fear, or self-doubt… Those are pretty serious motivators to reach for that sweet “drug”.

Let’s start by getting educated and then get a game-plane for what to do instead of loading up on those empty carbs and excess calories our body could do without.

No matter how loudly your body screams “Feed me CRAP!”, You know that a stress binge will leave you feeling defeated, sluggish, shameful, and… chubby.

So why do we do it to ourselves?

Stress causes our bodies to automatically increase respiration, blood pressure, heart rate, metabolism, and the blood flow to our muscles. Your whole body goes into “fight or flight” mode. That triggers your body to release a hormone called cortisol, which increases your appetite in return…

Your body knows you need the energy to deal with all the crap, causing you to stress out, and it is trying to “assist” by keeping you fueled for your “fight”. The worst part is that all the stress you feel actually suppresses your production of the satiety hormone (ghrelin), which keeps your appetite low. Now you are not only stressed but starving as well… which pretty much causes you to lose control over what you put in your mouth..Unfortunately, our brains crave foods that are high in calories and sugar, because those provide the quickest boost…

The Solution?

Naturally, we all have our own issues and hardships to deal with on a daily basis…life happens… and it is brimming with a never-ending series of triggers. However, we ARE powerful, intelligent human beings, smart enough to make better choices. If we want to be our healthiest and happiest, we must make active decisions to take care of our bodies.

Here are 6 ways to keep a bad day from driving you to your fridge…

1. Get away from the crime scene- Get outside! One of the best and most effective ways to avoid binge eating is to get outside. Go for a walk, run, go swimming, sit on your balcony with a good book, and some lemon-water. Take deep breaths, soak up the sun, hug a tree, and relieve stress instead of eating your feelings. The key here is getting away from the kitchen!

2. Visit a friend- Stress can keep you isolated. Call a friend or visit a neighbor. Take a walk together or have a cup of Joe together. Getting together with people you love, automatically changes your perspective and attitude. Have a laugh, share fun memories, and have a good time. 

3. Run some errands. Have a “To Do” list ready for emergency times like that. Now get your keys and hit the road… Once you are out of the house and focusing on your errands, you’ll end not only the craving for junk but the stress about getting all those things done.

4. Attack a cluttered project. Pick one annoying project you have been putting off such as decluttering your phone, your bedroom closet, your kitchen cabinets… whatever it is. Grab a trash bag and go after it. Start small with a drawer or go as big as your entire closet. Create libraries in your phone and start small, or backup your entire phone if you like. The satisfaction you get from attacking that one eyesore will keep your mind and hands too busy for snacks…

5. Sign up for a class. Pick a class and go (or log into your virtual class). Surrounding yourself with other people who care about their health will put you in a better state to do the same. Additionally, the benefits of exercise include a mood boost and a caloric burn that lasts! (That is definitely better than eating a pint of Ben and Jerry’s)

6. Change your sheets. Fresh sheets are like a new beginning. They smell good, they feel good, and you tend to sleep better. You can even take a nap if you feel like it, as long as you don’t open that fridge!! And yes, you get a little exercise doing it as well!

Put these techniques to action, and you will feel like a winner. When stress pushes you toward a passive solution, and you feel like you are about to vibe in, fight back!!

If those 6 techniques were not what you were looking for, I encourage you to try any of the additional ones in the attached PDF.

Click HERE for lots of other cool and effective ideas.

Have you joined my FREE 3rd Annual PlanksGiving Challenge?

It is a 30-day plank challenge, where we plank daily until Thanksgiving day! Lots of accountability, fun activities, AND a FREE journal when you join!

Join us HERE: www.PlanksGivingChallenge.com

Are you "Fall Ready"?

As the weather changes, our body requires a change of “atmosphere”…

As the temperatures drop, and mornings and evenings get cooler, we need to start incorporating a variety of “fall foods” into our diet.

When it comes to traditional Chinese medicine, it is best to eat seasonally (and locally)  grown food when possible.

It is always important to support our immune system as the seasons change, but this year with Covid-19 around, we must make it a priority….

The following foods are in season now, and should be part of your diet during the fall season:

*Root vegetables such as carrots, pumpkins, sweet potatoes, and squash. These keep you grounded, and help satisfy your sweet tooth during cold days. Orange vegetables that are rich in beta-carotene (which gives them their bright color) regulate the immune system in addition to keeping your skin healthy thanks to the high amount of beta-carotene in them.

*Whole grains such as quinoa, oats, millet, and brown rice

*Legumes such as lentils, chickpeas, and beans

*Green vegetables, such as kale, celery, artichokes, arugula (rocket), and broccoli

*Fruits such as apples, pomegranates, pears, and citrus fruits.

*Herbs such as ginger, turmeric, cinnamon, rosemary, thyme, basil and dill

Additionally, integrating warming herbal teas, nuts and seeds throughout your day will help boost your immune system even further.

Here is a great recipe to help you enjoy this season’s vegetables:

Roasted Veggies and Chicken Sausage

Ingredients:

8 links Paleo-friendly fully cooked chicken sausage - sliced or cubed (I love Sabatino’s- organic basil and cracked black pepper smoked chicken sausage- sold at Costco)

1 package organic Brussels sprouts- halved

2 large red onions- sliced

5 garlic cloves- minced

1 cubed butternut squash

2 carrots- peeled and sliced

1 sweet potato- peeled and cubed

1 branch rosemary

1 tbs dried or fresh thyme

5 tbs olive oil or avocado oil

1 tsp sea salt

1 tsp ground pepper 

2 tbs pine nuts

2 tbs fresh chopped parsley

Directions

Preheat oven to 400 degrees F

Combine the root vegetables with the oil, rosemary, salt, pepper, and thyme in a bowl. 

Place all veggies on a baking sheet and roast for 30 minutes.

Then add the sausage and roast for another 15 minute, till tender.

Serve with fresh chopped parsley and pine nuts.

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Looking for more healthy, easy-to-make recipes?

Like my Facebook Health page Food for the body and soul and join my FREE Facebook group for working moms www.workingmomswellness.com to enjoy a supportive, fun community.

From Chance to Change...

Making life changes is not easy…

It is naturally easy to remain where we are, in our comfort zone.
As we make the decision to change (whether it is changing your job, learning a new skill, taking up a new class, going on a new "diet" or even getting a divorce), our brain immediately resists.

Why? Because it is trying to protect us from something unknown.

The easiest option is to simply keep going, complaining about our current state, and doing nothing that requires extra effort, right?

Well, how bad do you want to change?

How bad do you want that raise? How bad do you want to get into that size 4 jeans?

How bad do you want to travel to Italy next summer?

How bad do you want to pay off that debt?

How bad do you want to stop taking expensive, harmful medications?

Well, you just need to be smarter and stronger than your own brain. You KNOW deep inside that change is good for you, no matter how hard, how challenging, and how frustrating it may be at times, but NEVER. NEVER give up on your dreams.

Here are a few tips to get you started:

• First, commit to yourself.

• Second, get the right kind of knowledge in the field you are looking to make the change.

• Third, have patience! Great things don’t happen instantly. They require time, effort and persistence.

• Fourth, Be consistent! Keep doing the do, day in and day out! Consistency pays off big time, if you just don’t give up.

• Fifth, find yourself an accountability partner. It can be in a form of a friend or a professional coach. They will make sure you are on your track, and that you make no excuses on your way to success.

Are you ready to take the leap into a better future?

Are you looking for a coach to keep you accountable?

if you are committed to taking action today, fill out the short form below to get a free consultation (a $100 value).