Female Fat Loss Over 40

Are you interested in female fat loss? I know what it’s like to feel great in my own skin and I want you to feel your best too. This won’t happen unless you make it happen. I’m all about being pro-active to take control of your body and your life.

 

Female Fat Loss Over 40 is where you’re going to find all the answers to your questions regarding fitness and fat loss. I’ll show you how to shape your lifestyle so that your fitness journey is one that’s enjoyable and livable. Let’s create a positive spin, a snowball headed in the right direction to help you reach your goals.

 

 

You’ve come to the right place. I’m thrilled that you’ve decided to visit my blog. I hope that you stay, get informed and start living the life you want and deserve. I hope you find the answers you’re looking for and that you’re inspired to not only read, but to apply the information I’m so happy to provide.

And if you have a pressing issue that you can’t find answers to, please let me know. I’m here for you. Let’s build our community of readers to support and celebrate with each other. Female fat loss isn’t a mystery, let me help you navigate the issues.

 

Here are my top women’s fat loss tips to get you started:

 

Women’s Fat Loss Tip #1 – Get intense! Read the rest of Female Fat Loss Over 40

Sweet Alternatives to Sugar

Do you have a ‘go to’?

You know, something or someone that you can rely on no matter what?

Well, Rick Kaselj is my ‘go to’ for injury prevention and rehab.

Turns out that Rick is a man of many talents. Today he has an article about sugar ‘go to’ substitutes for us. 

Now this may seem random, but you may be surprised to know that excess sugar consumption can play into inflammation in the body and worsen any injury, so it makes sense that Rick would know lots about the topic.

If you have chronic pain, it can be related to your nutrition.

Whether you have an injury to take care of, or you need to find a sugar substitute, Rick has a great article and surprising sugar news below….

Your Guide to Healthy Sugar Substitutes

By Rick Kaselj

People may add sugar to many different types of foods they eat on a daily basis including breakfast cereals and home-baked items like scones, cakes, muffins, pies, rolls, cookies and biscuits. In addition, sugar is a common ingredient in many processed foods. For instance, many processed foods already come with a high amount of processed, white sugar. Beverages, sodas and juices can also contain large quantities of refined sugar.

Refined or processed sugar has been stripped of nutrients and is typically a large amount of empty calories. To further compound the problem associated with refined or table sugar, consumption of these refined sugars can lead to inflammation and an unhealthy lifestyle. The lack of valuable calories in sugar make its consumption even more alarming based on the amount of food items and drinks that list this type of sugar as an ingredient.

To get processed sugar looking white and clean as it typically does when bought from the grocery store, there are mechanical processes that are used to systematically change the form of the sugar. Thankfully, there are healthier, all-natural sugar substitutes which could be used instead.

Some of these alternative sugars may be healthier than others depending on factors that include their glycemic index ratings. By seeking all-natural sugar substitutes, the body is allowed to enjoy sugar directly from its source and in its natural or organic state.

Free from nutrient-stripping processes, the following all-natural sugar substitutes can help push you further along the path of healthy living:

1. Coconut Palm Sugar

Coconut is related to many healthy food choice options including coconut oil, coconut milk, coconut water and also coconut palm sugar. The sugar from the coconut plant is in its pure, natural form and is retrieved as sap. It has the same sweetness of brown sugar and when the evaporated sap is collected, it also resembles the brown appearance of processed brown sugar. However, all-natural coconut palm sugar retains all nutrients while maintaining a lower score on the glycemic index than more commonly used sugar.

 Screen Shot 2014 10 24 at 1.40.52 pm Sweet Alternatives to Sugar

There could be concerns about the coconut plant not being able to produce other products after the sap is retrieved. Hence, it can be useful and beneficial for sustainability purposes to also consider other types of all-natural sugar substitutes as well. In addition, although it is a natural sugar, this sugar substitute does still have a significant calorie count and as a result, it should be added sparingly to foods and beverages.

2. Stevia

The green stevia plant with its white flowers is a good source of natural sugar. A naturally sweet herb, stevia is hundreds of times sweeter that typical processed sugar versions. It can be acquired in the form of an extract and may also be used in combination with other sweeteners.

Completely natural, stevia sugar substitute is able to maintain blood glucose levels while table sugar can make you crash afterwards due to the spike in a person’s blood levels. More good news regarding Stevia is its zero calorie content and no glycemic impact.

Screen Shot 2014 10 24 at 1.41.16 pm Sweet Alternatives to Sugar

As more people become conscious of their health, they are opting for sugar options that do not involve refined, white sugar and are using other natural options such as stevia or agave nectar [1]. This substitute is gaining even more popularity each day.

3. Luo Han Guo

This all-natural sugar substitute has Asian origins and is also associated with stevia. You do not need a lot of Luo Han Guo when baking or in beverages. It has a sweetness level of at least 300 times sweeter that the typical processed sugar you would use. Hence, a little Luo Han Guo goes a long way.

Screen Shot 2014 10 24 at 1.41.28 pm Sweet Alternatives to Sugar

You could also sprinkle Luo Han Guo on cereal and notice the reduction in the amount of sugar that may be needed. Despite being in existence for a very long time, this all-natural sugar-substitute is gradually beginning to make its existence known to the rest of the Western world [2].

4. Erythritol

This type of all-natural sugar can be found in different types of fruits and it has no calories. This is very attractive for any table sugar substitute as the calorie count in table sugar is one of the reasons why it has a negative impact on a person’s weight. Erythritol is actually a sugar alcohol and is over 50% sweeter than table sugar. Hence, you do get significant sweetness when using a small quantity of this sugar alcohol.

There may be a cooling effect when using Erythritol and this may not be a desired effect. Also, there can be issues related to using Erythritol including its tendency to crystallize. Thus, when using this sugar-substitute for baking and other cooking, care should be applied regarding oven or cooking temperature to prevent foods from drying out.

Other table sugar substitutes may have laxative effects but there are usually no side effects when using Erythritol [3]. This is great news especially given the fact that fruits and vegetables which contain erythritol are readily available.

5. Xylitol

This is also an attractive substitute as a result of the reduced calorie count that it provides when consumed. Processed sugar provides almost double the amount of calories contained in Xylitol. Hence, if weight loss is a key factor, seeking such substitutes with zero calorie counts can be optimal. Fruits and vegetables can produce Xylitol.

Screen Shot 2014 10 24 at 1.41.39 pm Sweet Alternatives to Sugar

In addition, Xylitol has properties that protect the body from bacteria. There are sugar-free uses for Xylitol including use in candies, mints, chewing gum and similar food items and there are also other benefits of this sugar alcohol including the prevention of middle ear infection and a source of energy in certain foods. Apart from the natural occurrence of this sugar substitute, it is also believed to be safe for consumption, tastes great and is convenient for use.

6. Chicory Root

Another healthier sugar option is chicory root. As a natural dietary fibre, the chicory root substitute for table sugar provides the same sweetness without the empty calories and in most cases, the chicory root will not leave an after-taste in your mouth.

Highlights of the chicory root include the absence of an impact on blood sugar levels after consuming this natural sugar. Beyond the use of chicory root as a sweetener, there are also other health benefits of this food item including the provision of support to problems with the liver, support for digestion and antioxidant properties [6].

7. Agave Nectar

Although this natural sugar substitute does have more calories than processed sugar, it is much sweeter than processed table sugar and as a result you only have to use a little at a time. Another benefit of using agave nectar as a processed sugar substitute is the presence of prebiotics or a dietary fibre that is good for your intestines.

 Screen Shot 2014 10 24 at 1.41.53 pm Sweet Alternatives to Sugar

A highlight of agave nectar is that it is able to dissolve relatively quickly and this is great for use in drinks or foods that are not hot or warm. Thus, a cold beverage could benefit from this natural sweetener. It also has a neutral taste and this is great because you are then able to taste the other flavors in the food or drink in which the nectar is used.

Agave nectar has a low glycemic index as a result of the high-fructose component it has. Hence, if you do use the naturally occurring agave nectar, you should only use small amounts. Other table sugar substitutes like organic maple syrup can another option. The ultimate goal is to refrain from using processed, white sugar.

As a result of the alterations to organic sugar sources such as cane sugar, processed, white sugar is left with little or no useful calories. Hence, this does nothing good for the body. Consuming excessive amounts of processed sugar options or foods that contain processed sugar can lead to an unhealthy lifestyle in which the body is in a less optimal state. Thus, if you have been dreaming of a way to consume sugar in a healthier way, sugar substitutes that are natural and free from processing are available. Your dreams can come true with any of the mentioned all-natural sugar substitutes.

The availability of these substitutes may broaden your cooking, baking, meal and beverage options too. Perhaps you have stayed clear of tempting baked treats as a result of the less healthy ingredients used. Well, join the fun and be part of a large number of people who are now able to enjoy foods with all-natural and healthier sugar ingredients, especially when compared with refined table sugar.

Gone are the days when people had no choice but to indulge in treats and beverages that are loaded with processed sugar. Those who want healthier sugar options can raise their hands in joy as they explore the exciting world of all-natural sugar substitutes.

If you’re looking for all natural foods that will help you with your joint pain, then check out:

 Screen Shot 2014 10 24 at 1.42.04 pm Sweet Alternatives to Sugar

Along with sugar, other foods cause chronic inflammation and joint pain.

Click here to find out the Top 3 Deceptive Foods That Inflame Your Body Causing Chronic Inflammation & Painful Joints

Let’s attack your pain from every angle, avoiding certain foods and adding others to your diet will help your workout performance and even how your jeans fit.

You’ll be surprised: READ THIS

3 ways to modify your workout

I asked fellow Aussie and good mate of mine, Kate Vidulich, if she’d offer some helpful hints and tips for modifying workouts for beginners or less experienced exercisers.  So over to Kate for her take on exercise modifications and when to use them.  Take it away Kate!

Guest Post: Kate Vidulich, Bodyweight Cardio 500

Have you ever looked a workout and thought to yourself “I could never do that”?

Yeah, me too.

You might have been injured, accidentally taken a long layoff from training or just simply feel intimidated. I get it.

It doesn’t matter what your current fitness level is right now, there will always be that “scary” looking program that seems too hard.

But often, it’s not as bad as you think.

The most important thing is to get started and do something… that’s where the magic happens.

Remember, every exercise can be modified to suit your current fitness level, so that you can get in the game.

Here’s my top 3 ways to make your workout easier:

1. Avoid jumping and high impact exercises  

Go for the joint friendly approach. You can substitute any jump squat with a total body extension, or “step out” a burpee or jumping jack instead of jumping.

You still get the fat burning benefits. And this pretty much goes without saying… but you should never ever do jumping exercises when you’re fatigued. This leads to bad form and bad form leads to injury

Here’s a non-impact cardio workout you can try:

8 Minute Power Cardio Workout

Do each exercise for 30 seconds work and 30 seconds rest, for 2 rounds. If your form gets sloppy, take a quick break.
A) Squats x 30s
– Rest 30s
B) Plank x 30s
– Rest 30s
C) Total body extension x 30s
– Rest 30s
D) Power Punches x 30s
– Rest 30s

2. Rest Longer between Sets & Do Less Rounds

This tip has two parts – so I guess I’m cheating now… icon wink 3 ways to modify your workout

Obviously, less conditioned women need longer recovery periods. If that’s you, rest longer until you’re fully recovered.

Even taking just 2 weeks off exercise, because you have the flu, is enough time to lose your conditioning. Sad, but true folks. So don’t beat yourself up about feeling out of shape.

You can also do fewer rounds of the circuit. Start by doing one less round and see how you feel. One thing you must always pay attention to is your form. If you get fatigued and become sloppy, that is a big warning sign to slow down or stop and take a quick break.

Remember we’re aiming for workout quality. The goal is to challenge yourself in a safe environment. Poor form does not help you accelerate fat loss results; it will only send you to the ER.

3. Play it smart

I always tell new clients at my bootcamp to go 50% on the first workout, whether they are fit or not. It’s very important to monitor how you feel. Getting dizzy and feeling sick is not cool. End of story.

Now, one last tip about keeping your workouts – don’t worry what other people around you are doing. Remember, everyone is different, so what’s easy for one person may be hard for another, and vice versa.

The important thing to know is that the workout intensity YOU put into it is what YOU are going to get out of it.

Get Progressive ZERO Equipment Workouts that take 20 minutes or less

And don’t worry, if you’re a beginner, I’ve got you covered. You’ll start off with non-impact exercises, burning 300 calories a workout without jumping, lunges or burpees…

Have an awesome day!

Kate Vidulich, BSc, ACSM, Master CTT
Exercise Physiologist
Creator of Bodyweight Cardio 500

Back Fat Workout Solution for Her

It’s been long established in the fitness industry that “spot reduction” of body fat is just not possible. Countless hours of sit-ups will not change your belly fat and multiple donkey kicks won’t actually slim your butt.

Well, time flows and research looks at all kinds of interesting things, and recent studies indicate that there is actually a ‘thermogenic’ effect when you train specific body parts.  Have you ever done a lot of arm work or pushups and noticed that your arms actually look a little flushed?  That’s increased blood flow to the area or “the thermogenic effect”.

Working single exercises like sit-ups and donkey kicks still won’t work but when you pair specific muscle group training in a metabolically challenging workout, you’ll actually have a good chance of improving that area!

Sweat and raising your metabolism are imperative. Hard work, heart pounding metabolic raising exercise can make a difference to specific “spots”.

None of us like back fat!  And now we can do something specific about it!

Set your timer for 30 seconds of work with a 10 second transition. Repeat this circuit three times through for just over 10 minutes of sweaty work.

  • wall sit stick up
  • DB row (weak side)
  • Db row (strong side)
  • squat jumps (full body extensions or squat jumps with shoe touch)
  • plank recovery

Take notice in particular of Shawna’s set up with the plank.  Doing this ‘hardstyle’ means you’ll be working intensely under ‘tension’.  Lock your shoulders back, tuck your elbows in tight, tense your legs and brace your abs hard.  It’ll feel harder than your usual plank but so worth it!  Oh, don’t hold your breath.

Good times!  And for even more good times, ALL Shawna’s workouts are on sale until MIDNIGHT SUNDAY SEPTEMBER 28.  

You’ll find ALL her programs at a 50% discount here.

You’ll find video follow along workouts, coaching videos, nutrition plans and more, JUST CLICK HERE to save big before Sunday, Sept 28th at midnight.

You can get rid of your back fat, or whatever  ‘fat’ you’re looking to lose with her fun and challenging workout series.

Fiesta Breakfast Taco

This delicious dish is made with egg whites and sautéed vegetables and makes a wonderful light breakfast. Enjoy with salsa for an added kick.

Servings: 2

Fiesta Breakfast Taco Fiesta Breakfast Taco

Here’s what you need…

1/4 cup onion, chopped
1 medium green bell pepper, chopped
1 teaspoon minced garlic
1 medium tomato, chopped
3/4 cup egg whites (about 4 large egg whites)
2 wheat tortillas
1/4 of a small avocado
A dash of Paprika
A dash of Garlic salt

1. Spray a medium frying pan with cooking spray. Sauté the onion, bell pepper and garlic until soft. Add the tomato and egg whites. Cook until the egg whites have set.

2. Divide the egg and veggie mixture between the tortillas and fold like a taco.

3. Slice the avocado and sprinkle it with paprika and garlic salt. Arrange the avocado on each taco and serve.

Nutritional Analysis: One serving equals: 243 calories, 5g fat, 35g carbohydrate, 6g fiber, and 15g protein.

Tags:
Posted in Let's Cook by Shawna. Comments Off

Q & A – HIIT and Fat Loss

question answer1 Q & A   HIIT and Fat Loss

Amy asked:   I’ve noticed that some fitness experts recommend doing 20 minutes of HIIT 3x a week, while others say to do it every day. What do you and Shawna recommend?

Lisa replied:  I receive a lot of emails from women who are confused about the difference between “Intensity” and “High Intensity Interval Training” (HIIT).  Shawna and I want you to ALWAYS approach your workouts with Intensity but recommend that you complete HIIT training no more than 3 times a week.  They’re two different things. 

Intensity is one issue – it’s lifting heavy, it’s moving through conditioning workouts quickly, it’s really putting in to every single rep.  And that’s what our workouts are all about.  Working with intensity and purpose.

HIIT or metabolic bursting as it’s sometimes referred to is working at extremely high intensity, up to 9/10 effort, for short bursts of work of sprint type activity, with longer periods of recovery.  For example, I did a workout last week from Mike Whitfields Sprint Conditioning program which required me to sprint for 10 seconds and recover for 1 minute.  I needed that whole minute to recover because the 10 seconds of work was flat out effort.  The clue to how hard you’re working is how quickly you recover – if you recover very quickly, chances are you need to work harder.  How you rate your 9/10 is very personal – it’ll relate to your own level of fitness.

Now let’s complicate this picture just a tad;  I chose to do flat sprints for Mikey’s workout and those sprints were done as a HIIT session because I put in the 9.99/10 effort, but one of my less fit friends chose different exercises that she could better manage – she worked very hard for her level of fitness. She swapped out the sprints for skipping and Total Body Extensions and pushed hard but she rated her exertion as 8/10.  So we would describe her training as intervals with intensity but not HIIT.

So keep training with intensity – excellent!  If you have the fitness, work hard on no more than three sessions of HIIT a week –  less than 20 minutes of total work with each smoking-hot-intense burst of activity requiring at least double the work time in recovery.  If you recover too quickly, you didn’t work hard enough.

HIIT is very trendy right now, and lots of fitness people who should know better are using the expression inaccurately to describe their workouts.  Pushups can be intense, but they don’t qualify as HIIT exercises. I hope that clears some confusion.

 

Samantha asked:  I’m a bit of a diet junkie and I like trying different diets but I quickly become bored.  I’m 51 and my body is changing, I think I’m even a different shape from when I was 40.  My daughter and I did a diet over summer and she lost weight really quickly but nothing really happened for me?  I hate my belly flub and just want to lose 10lb – it’s so frustrating and I get upset and struggle to stay with my healthy eating.

Lisa replied:  It’s like hitting 40 years of age is a magic button isn’t it!  For many of us, losing body fat becomes a long hard struggle.  It isn’t as easy as when we were in our 20′s, that’s absolutely true!  But only a diet (and I really mean a style of eating) that is sustainable long term will make permanent changes.  And though it’s not sexy to say so, it’s the adoption of long term, consistent habits that will make the ultimate difference.

Mindful eating is what will change your waistline long term.  Making careful choices 90% of the time, eating slowly, never eating till you’re stuffed and eating whole clean foods is what counts.  A lady who knows exactly what it’s like to struggle with her weight and WIN has a nutrition guide that might be helpful to you.  Maureen Garry developed Flat Belly Breakthrough after her own struggles in her 40′s.  Her eating plan is specifically for women of our age who struggle with their weight and constantly battle hormonal weight gain.

 

Remember you can always shoot me an email with your own questions – Shawna and I love answering your queries and trying to settle fitness and nutrition confusion.  Health and fitness isn’t easy but the principles should always be simple.

5 minute trick to losing fat (hint: involves chocolate)

Guest Post: Maureen Garry

Let’s talk FAT.

Better yet, let’s talk about LOSING fat – that extra padding that crept onto your belly, hips and thighs while you weren’t looking.

But first, let me ask you something: Have you found that losing fat after age 40 is a lot harder than it used to be in your younger years?

ME TOO! In fact, I just about gave up and resigned myself to living with the soft backside and lumpy thighs of a typical 50+ year old woman, until I found the secret to losing fat after age 40.

You see, after age 40 you’re heading into perimenopause, with sex hormones as wacky as an adolescent’s. I learned that if you don’t manage your diet and exercise to account for these changes, taking off any extra weight can seem almost IMPOSSIBLE.

But there’s good news! It’s not difficult to make your body burn extra fat after 40 if you know what to do. You can balance your hormones and lose weight easily with the RIGHT kinds of foods and exercise.

WAIT! Before you roll your eyes and think I’m going to say eat more broccoli and chicken breasts, take a look at this delicious fat-burning, hormone-balancing shake. This sweet treat is perfect in the afternoon when you’re looking for an energy boost, but also makes a great high-energy start to any over-40 fat-burning day.

DON’T be afraid of the fat in this recipe. It’s part of the secret to losing fat on your body! 

Hi-Protein Chocolate Avocado Cream Shake

1 cup water

2 tbsp chia seeds

1/3 of a ripe avocado

1 scoop of chocolate protein powder

1-2 handful(s) of fresh or frozen spinach (relax, you won’t even taste it!)

1 -2 tbsp unsweetened cocoa powder

Ice

Stevia to taste (optional)

chocolate%20shake dreamstime xs 23267411 5 minute trick to losing fat (hint: involves chocolate)  

Add water to blender; sprinkle chia seeds on top. Add remaining ingredients and blend it all together on high, adding extra water as desired, until light and fluffy. Delicious!

You can use recipes like this to get a flat belly at any age. You don’t need fancy foods, supplements or special proprietary ingredients. You can eat the same foods you feed your family and keep all your social engagements; you just need to have a smart strategy.

Get the lean and sexy body you want, even over 40.  I can help you do that with my new program Flat Belly Breakthrough.

Screen Shot 2014 08 24 at 10.58.57 am 5 minute trick to losing fat (hint: involves chocolate)

Talk again soon,

Maureen

Maureen Garry, CTT
Certified Turbulence Trainer
Author, Flat Belly Breakthrough

Maureen10crop%20(Mobile) 5 minute trick to losing fat (hint: involves chocolate) Maureen Garry wants you to thrive. Having gone through weight struggles of her own and figuring out how to lose fat over 40, she’s now reaching out to help other women do the same. Maureen has a Bachelor’s degree in Athletic Training and spent many years in medical device research witnessing the pain and suffering caused by unhealthy lifestyles.

Her new program, Flat Belly Breakthrough, helps women over 40 lose fat and get healthy.

 

Celery Sticks with Roasted-Garlic Hummus

Celery Sticks with Roasted-Garlic Hummus

Servings: 4

Celery Sticks with Roasted Garlic Hummus Celery Sticks with Roasted Garlic Hummus


Here’s what you need…

  • 2 garlic cloves, peeled
  • 15 oz can cooked garbanzo beans, drained
  • 3 tablespoons freshly squeezed lemon juice
  • 8 stalks celery, cut into thick slices
  • 1 teaspoon olive oil
  • 4 tablespoons water
  • salt and cracked black pepper to taste
  • 1 teaspoon dried parsley

1. Preheat the oven or toaster oven to 350 F. Wrap the garlic cloves in foil and roast for 10 minutes.
2. For the hummus, in a food processor, combine the roasted garlic, garbanzo beans, lemon juice, olive oil and water. Pulse until a smooth paste forms. Season with sail and pepper.
3. Arrange the celery sticks on a plate. Serve the hummus in a small bowl and garnish with dried parsley.

Nutritional Analysis: One serving equals: 132 calories, 3g fat, 21g carbohydrate, and 6g protein.

Tags:
Posted in Let's Cook by Shawna. Comments Off

Healthy to the Bone

Osteoporosis is a disease that weakens bones, increasing the risk of sudden and unexpected fractures. Osteoporosis translates literally to mean “porous bone”.  We all lose some bone density as we age and bones get thinner as existing bone breaks down faster than new bone builds.  As this occurs, our bones lose calcium and other minerals and become lighter, less dense, and more porous. This makes the bones weaker and increases the chance that they might fracture.  The disease often progresses without any symptoms or pain.

Many times, osteoporosis is not discovered until weakened bones cause painful fractures usually in the back or hips. Unfortunately, once you have a broken bone due to osteoporosis, you are at high risk of having another. But there are steps and treatments you can take to prevent osteoporosis before it takes serious hold; or to slow it’s progress once you have it.

Women over the age of 50 have the greatest risk of developing osteoporosis. In fact, women are four times more likely than men to develop osteoporosis. Women’s lighter, thinner bones and longer life spans account for some of the reasons why they are at a higher risk for osteoporosis.

Osteoporosis+Stages Healthy to the Bone

Those most at risk of osteoporosis include:

  • Those with a family history of osteoporosis
  • Caucasians, and Asians who are slim and have small bones (low peak bone mass)
  • Women who had early menopause.

A number of lifestyle factors can also increase the risk of osteoporosis:

  • Low intake of calcium-rich foods
  • Inactivity (i.e. not undertaking regular exercise)
  • Limited exposure to sunlight and therefore reduced levels of vitamin D
  • Extreme dieting, which may restrict consumption of nutritious foods and can result in low body weight
  • Smoking
  • High alcohol intake.

Getting enough calcium and vitamin D is essential for warding off osteoporosis. For even stronger bones, avoid these everyday osteoporosis diet dangers.

Reduce your salt – processed foods supply 75% of the sodium we eat and sodium leaches calcium from our bones.  Beware of packaged foods that contain high quantities of sodium – even your breakfast cereal will probably contain salt!

Avoid excessive soft drink consumption. If your calcium levels are already depleted, the phosphoric acid in soft drinks can further deplete calcium stores. Limit your intake of soft drinks and replace instead with water or healthier options such as green tea, or even calcium and vitamin D fortified orange juice.

Limit your caffeine.  If you currently have low calcium levels be aware that caffeine can also leach calcium from bones, reducing their strength.  Ensure you limit your caffeine intake to 300mg per day (approximately 4 cups of brewed coffee) while getting adequate calcium from other sources.

Maintain a healthy intake of lean protein:  For some time it was believed that an intake of red meat and other proteins would actually increase in the incidence of osteoporosis.  This myth has been totally debunked and in fact maintaining good levels of protein intake is second only to maintaining calcium levels for good bone health.

1148c58d7547340cc6c515e226373409 Healthy to the Bone

The safest strategy is eating a diet that’s low in salt and rich in fresh and minimally processed whole grains, fruits, and vegetables. Include enough calcium and vitamin D from foods, and supplements if necessary, and be sure to limit caffeine and carbonated drinks.

No need to worry if you’re lactose intolerant.  It’s an interesting fact that countries with the highest dairy consumption coincidently have the highest rate of osteoporosis.  I was fascinated when researching this article by how many articles on this subject were sponsored by respective dairy industries!   There are many continents and cultures where dairy is non-existent and there is not only NOT an increased instance of osteoporosis, where vitamin D stores are of a healthy level, osteoporosis is actually far less prevalent than the US and other western cultures.

Reducing processed foods is one of the most important steps you can take in your diet.   Healthy, one ingredient, whole foods are always your best choice.   Take a good quality calcium supplement if you are found to have diminished calcium levels and ensure you maintain healthy Vitamin D levels too.

Physical activity and fitness reduce risk of osteoporosis and fracture and fall-related injuries.   Studies have shown that bone mineral density (BMD) in postmenopausal women can be maintained or increased with therapeutic exercise.

Weight training and bodyweight exercise are KEY in the fight against osteoporosis.  Female Fat Loss over 40 has you covered here with workouts designed specifically for women who are entering that high risk category! And if you’re looking for even more workouts and motivation take a look at the Inner Circle Fat Burning Workouts  - coaching and follow along videos and another 82 days of workouts to keep you interested and motivated!   We give new meaning to the expression “healthy to the bone”!

 

Smoked Salmon Mousse with Crackers

This is a great appetizer for holiday parties and dinners-it tastes so good, your guests won’t believe that it is low in fat.

Servings: 2

Smoked Salmon Mousse with Crackers Smoked Salmon Mousse with Crackers

Here’s what you need…

  • 2 ounces smoked salmon
  • 1/4 cup nonfat cream cheese
  • 2 tablespoons freshly squeezed lemon juice
  • 10 multigrain crackers
  • salt and cracked black pepper to taste
  • 1 teaspoon dried dill

1. In a food processor, combine the smoked salmon, cream cheese, lemon juice, salt and pepper. Pulse until smooth.
2. Spoon the salmon mixture onto a plate and arrange the crackers around the plate. Garnish with dill and additional pepper.

Nutritional Analysis: One serving equals: 192 calories, 5g fat, 14g carbohydrate, and 18g protein.

Tags:
Posted in Let's Cook by Shawna. Comments Off

Q & A – Overcoming Challenges

question answer1 Q & A   Overcoming Challenges

Kathy asked this question:  Just started your program a few weeks ago, have been inactive for over three years due to a tumor in my head, the steroids I was on and complications. Had surgery a little over a year ago to remove tumor and lost sight in left eye. So my body isn’t as flexible as I would like it to be and balance can sometime be an issue. How can I get flexibility back and what workouts would be best for this. The food plan is easy enough have actually been eating this way for about two months now, weight is coming off but slowly so I think the big issue may be the exercise. I sweat pretty well but worry about correct form due to the flexibility issue.   Lisa Answered:  Kathy, what a huge couple of years you’ve had!  What a challenge to deal with a tumour, and lose the sight in one of your eyes but to keep on training – that’s inspiring!  You’ve got a big project in front of you no doubt, because your body has to relearn it’s position in your space (proprioception) without the sight of your left eye.  And that’s just a time and practise issue. In terms of correct form – the follow along videos will teach you how to move correctly and execute the various exercises with good form.  If you’re not sure how you’re actually executing the movements, try and train with a mirror, initially at least.  Watch your form and don’t make assumptions about how you’re moving.  Have someone in your household or a friend video some of your movements so you can check for yourself (most people see video as intimidating but focus on your form as if you were watching someone else – this is a technical exercise!). You might like to have a support close by when trying some of the single limb exercises like 1 leg Romanian deadlifts.  Use the back of a chair or bench of a suitable height.  In terms of flexibility – take the time after each workout to stretch out your body.  You could use a foam roller or simple stretches of the worked muscle groups.  Any of the Female Fat Loss over 40 workouts will work you in terms of mobility and flexibility and assist with your weight loss goals, concentrate on executing each movement with full range of movement.  If you’re squatting, practise getting deeper into the squat – if you’re doing pushups, focus on getting chest to floor. This may take time, but it sounds like you’re a fighter and prepared to do the work!  I also understand that continued use of steroids contributes to stiffness of the joints, so this may also be a question of time as your body adjusts to the new, healthier steroid-free you.  Using your body as it’s meant to be used will slowly help you regain your previous flexibility if not more. Eric Wong has a program that I particularly like “Hip Flexibility Solutions” which could be very useful for you to work through your pelvic and lower body flexibility issues which in turn supports spinal mobility.  Hope this helps!

eric wong hip mobility Q & A   Overcoming Challenges

  Arlis asked this question:  I do a different workout every day (5 days a week) from the 40+ library. Is that enough variety?   Also, will just doing the 40+ exercises each morning get me lean? I eat clean 90% of the time between1300 and 1800 calories a day. I try to add an extra activity in each evening, a walk, bike ride, roller skating, mowing the lawn, probably at least 3 evenings a week. I have been diagnosed with pre-diabetes , I battle with night flashes I have had 2 myomectomies and then a hysterectomy and knee pain I take no meds, trying to manage everything with how I eat. And I’m following guidelines for eating to prevent diabetes. Trying to lose fat in belly and thighs.  I store my fat on my lower body in particular.  Thank you for this program, it is a Godsend. Previously I was doing 1 1/2 hours on the elliptical and getting nowhere. Lisa Replied:  We’re glad you love the program! Yes, those pesky ellipticals will get you nowhere fast, well done for choosing to work smart!  You’ve got quite a few different health issues happening there so I’m assuming you’ve had some specific hormonal issues that may well have contributed to some of those fat stores.  Have you had your hormone levels measured?  And if so, how frequently do you have that done?  It helps to establish a benchmark and then measure every 6 months or so, especially around 50 years of age as we well know, that’s the age when hormones come out to play. You’re bang in the middle of your healthy weight range so I’d be concentrating more on your exercise and continue with your healthy eating rather than eating for weight loss.  Your nutrition needs to comprise of loads of multi coloured veggies, heaps of water, low glycaemic index carbs, and good quality lean proteins.  If you’re eating appropriately to battle pre-diabetes you should be seeing much more stable insulin blood work. Have a look at the weights of the dumbbells you’re using in your workouts.  The Over 40 workouts have loads of variety in them already so you’ll want to mix up your bodyweight and weighted workouts and CHALLENGE yourself both the choice of progressions in your exercises and how heavy you’re lifting.  If you’ve been using the same weights for months on end, it’s time to step it up and lift heavier.  If an exercise calls for 10 reps of squat and press – then make sure the 10th rep is HARD!  Don’t just go through the motions, push yourself – that’s what makes the difference in your body and your body composition. After that, it’s all about consistency!  If you’d like a little more variety in your workouts and you’re ready for more accountability in your diet, you could try the 21 Day Diet Challenge – it’s paleo-style eating is perfect for addressing high insulin levels and reducing belly fat quickly and safely.

Screen Shot 2014 08 19 at 3.16.50 pm Q & A   Overcoming Challenges

  Send in your fitness questions and we’re happy to help to the best of our ability!

Powered by WishList Member - Membership Software