We were having a discussion during class the other night about fast food and a customer commented that she was never eating a fast food hamburger again after hearing about what is in them. I knew they didn’t use high-quality beef but was not aware of how bad it really is. Here is what was revealed recently in the New York Times:
> Extra cow parts and trimmings (traditionally sold for use in pet
food)are being used to make hamburger patties in fast food chains
(McDonalds is the main one and they also named Burger King) and federal
school lunch programs.
> The processed beef is injected with ammonia to make it “safe” enough
to eat.
> Both e. coli and salmonella have been found contaminating the products
sold by Beef Products, Inc., who make this processed beef, a mashlike
substance frozen into blocks or chips and used in a majority of
hamburger sold nationwide.
> The ammonia doesn’t always kill the pathogens, which came as a shock to
the USDA, which had exempted the company from pathogen testing and
product recalls. It seems that the USDA agreed to Beef Products, Inc.’s
request that the ammonia be classified as a “processing agent” and not
an ingredient that would be listed on labels.
So apparently this process of using beef trimmings injected with ammonia in fast food beef has been a well-kept secret for years. No wonder fast food is so cheap! And what else is in processed foods that we don’t know about and our government is not protecting us from?
The next time I am tempted to grab a quick burger, I will think about opening a can of dog food, spraying it with Windex and eating it on a bun, which is essentially what we are getting with a fast food burger!
Friday, January 21, 2011
Friday, January 14, 2011
Eat Your Peas!
To my regret, I allowed my kids to grow up on too much soda, too much junk food and too much holiday candy. But I think I managed to do a few things right – nutritionally. We always ate a pretty healthy breakfast first thing each morning (oatmeal, eggs, fruit,or non-sweetened cereal). And I usually cooked dinner 4-5 times a week, depending on their activities, that exposed them to a variety of vegetables and dishes. Now in their 20’s, while they have their junk food favorites, I am glad to see that my kids are pretty health-conscious and still eat many of those healthy foods I prepared for them. I have also noticed that they are trying new foods and eating things that they once “hated”.
How kids are raised in regards to food and eating habits will have a big impact and influence the way they continue to eat once they are start making their own choices and become adults. Although we all have a few foods that we don’t care for and can live without, I’ve met a lot of “picky” eaters through my nutritional counseling who have an adverse reaction to healthy foods that limits their balance of proper nutrition and successful weight control.
But nutritional scientists say that it is possible to learn to like foods you hate. Here are the 4 most common food issues and how to overcome them:
1) One in four people actually taste vegetables like broccoli and
Brussels sprouts as extremely bitter (survival instinct to protect
against eating poisonous plants)
Solution: Try masking bitterness with more pleasant tastes by
preparing the veggies with some fat, vinegar or sweetener. Or dip raw
veggies in ranch dressing. Also, do not overcook as it enhances the
sharp flavor of vegetables.
2) Childhood associations influenced you – maybe your parents didn’t
like the food or you became ill soon after eating a certain food
Solution: Wait until you are really hungry become trying a disliked
food, as your body will start to associate the foods with a positive
benefit – relieving hunger. Smell changes as we age, so the food may
not be as offensive as you remember.
3) It’s a texture thing – something about the feel or look of a food
turns you off.
Solution: Try changing the texture of the food by mixing it with other
food like in a soup or casserole.
4) No explainable reason why you don’t a food.
Solution: This trick works: try the same food 8-10 times,
incorporating it into several dishes throughout the week (in a soup,
on a sandwich, in a salad, on a pizza)
I remember when I first starting drinking low-fat milk instead of whole milk. I thought it tasted so watery and bland but now that I’m used to it, whole milk tastes too sweet and thick. And I never thought I’d get used to the “dry, cardboard” taste of whole wheat bread. Now I love the nutty, rich flavor and always choose it over a nutritionless white loaf.
Turkey bacon instead of pork……I’m not quite there yet but keep trying! :)
How kids are raised in regards to food and eating habits will have a big impact and influence the way they continue to eat once they are start making their own choices and become adults. Although we all have a few foods that we don’t care for and can live without, I’ve met a lot of “picky” eaters through my nutritional counseling who have an adverse reaction to healthy foods that limits their balance of proper nutrition and successful weight control.
But nutritional scientists say that it is possible to learn to like foods you hate. Here are the 4 most common food issues and how to overcome them:
1) One in four people actually taste vegetables like broccoli and
Brussels sprouts as extremely bitter (survival instinct to protect
against eating poisonous plants)
Solution: Try masking bitterness with more pleasant tastes by
preparing the veggies with some fat, vinegar or sweetener. Or dip raw
veggies in ranch dressing. Also, do not overcook as it enhances the
sharp flavor of vegetables.
2) Childhood associations influenced you – maybe your parents didn’t
like the food or you became ill soon after eating a certain food
Solution: Wait until you are really hungry become trying a disliked
food, as your body will start to associate the foods with a positive
benefit – relieving hunger. Smell changes as we age, so the food may
not be as offensive as you remember.
3) It’s a texture thing – something about the feel or look of a food
turns you off.
Solution: Try changing the texture of the food by mixing it with other
food like in a soup or casserole.
4) No explainable reason why you don’t a food.
Solution: This trick works: try the same food 8-10 times,
incorporating it into several dishes throughout the week (in a soup,
on a sandwich, in a salad, on a pizza)
I remember when I first starting drinking low-fat milk instead of whole milk. I thought it tasted so watery and bland but now that I’m used to it, whole milk tastes too sweet and thick. And I never thought I’d get used to the “dry, cardboard” taste of whole wheat bread. Now I love the nutty, rich flavor and always choose it over a nutritionless white loaf.
Turkey bacon instead of pork……I’m not quite there yet but keep trying! :)
Thursday, January 6, 2011
Weight Loss Begins in the Brain!
I love this time of year, when fitness is #1 on most everyone’s TO-DO list and Health and Exercise gets the spotlight in the media. I have been following the Charlotte Observer’s series on weight-loss that has been surprisingly detailed with new research on the obesity epidemic our country is facing. North Carolina is the 10th fattest state, with more than 6 out of 10 of us obese.
For those who missed it (or could not hang with reading the full page article) here are the highlights of “Brain Betrays Body In Fight Against Fat”.
Researchers are finding that our nation’s problem with losing weight is not just from lack of will-power or self-control but are environmental, biological and genetic. They are discovering:
Rich foods work much like heroin on the brain, making it hard to stop
eating them.
Depression and obesity can be so tightly linked, it’s hard to determine
which comes first.
As people gain weight earlier in life, they not only get chronic diseases
sooner, they also set the course for a lifetime of weight battles.
Our food environment as evolved over millions of years from being hard to come by and requiring hunting and gathering, to abundant, cheap food that requires almost no physical effort to obtain. This change has upset the body’s natural equilibrium in being programmed to like sweet and fatty foods from ages ago when food supply was sparse, to encourage eating during the few opportunities of abundance (finding a berry bush or tree nuts). This reward system was meant for basic survival, to eat more than you’d need for that day,
to put down a layer of fat to survive months when food is scarce. But in today’s world, our hunting and gathering is limited to fast food drive-thrus and grocery store aisles!
Recent studies show that some people can actually develop extreme cravings from today’s environment of food abundance – much like the addiction from heroin or cocaine. In 2009 researchers from UNC-CH reported that they had found a gene associated with obesity in some people that was previously identified as playing a role in those with substance abuse. This link between overeating and drug addiction – two problems stemming from difficulties limiting enjoyable experiences – explains how obesity from food addiction can not be treated with just a diet-and-exercise plan.
The link between depression and obesity is only recently becoming better understood. Some of the same hormones and neurotransmitters are active in both diseases.
Most people gain their greatest amount of excess weight between the ages 18-35. Those people who diet to lose weight usually end up gaining all of it back within 5 years and 33% gain back some of the weight in the first year after a successful diet. Scientists attribute this to basic physiology – for survivalist reasons the body’s cells are programmed to sock away extra fuel to protect against times of famine. That extra fuel is stored as fat, and once the body has created a fat bank, it fights to protect it – by setting into motion a complex cascade of hormones and brain signals that trigger hunger while it also starts to conserve energy. The food cravings and slower metabolism often gets worse the longer a dieter tries to restrict calories.
To make matters worse, the body appears to store fat more efficiently after being deprived of calories – making it difficult for even the most committed dieters to maintain their hard-won weight loss.
So, as dismal as all of this sounds, it doesn’t mean that it is impossible to be lean! The bottom line is:
Avoid gaining the weight in the first place by establishing healthy eating habits and staying away from
rich, processed, convenience foods. People who successfully kept off weight after dieting had to work a
little harder than those who never gained in the first place – according to researchers from the National
Weight Control Registry.
When losing weight, avoid quick weight-loss diets where your body will feel threatened and start
protecting against starvation.
To boost metabolism and conquer the body’s fat-storing tendencies, EXERCISE! A study at Brown
University showed that the benefits of exercise outlast a diet, even when people return to unhealthy
eating.
For those who missed it (or could not hang with reading the full page article) here are the highlights of “Brain Betrays Body In Fight Against Fat”.
Researchers are finding that our nation’s problem with losing weight is not just from lack of will-power or self-control but are environmental, biological and genetic. They are discovering:
Rich foods work much like heroin on the brain, making it hard to stop
eating them.
Depression and obesity can be so tightly linked, it’s hard to determine
which comes first.
As people gain weight earlier in life, they not only get chronic diseases
sooner, they also set the course for a lifetime of weight battles.
Our food environment as evolved over millions of years from being hard to come by and requiring hunting and gathering, to abundant, cheap food that requires almost no physical effort to obtain. This change has upset the body’s natural equilibrium in being programmed to like sweet and fatty foods from ages ago when food supply was sparse, to encourage eating during the few opportunities of abundance (finding a berry bush or tree nuts). This reward system was meant for basic survival, to eat more than you’d need for that day,
to put down a layer of fat to survive months when food is scarce. But in today’s world, our hunting and gathering is limited to fast food drive-thrus and grocery store aisles!
Recent studies show that some people can actually develop extreme cravings from today’s environment of food abundance – much like the addiction from heroin or cocaine. In 2009 researchers from UNC-CH reported that they had found a gene associated with obesity in some people that was previously identified as playing a role in those with substance abuse. This link between overeating and drug addiction – two problems stemming from difficulties limiting enjoyable experiences – explains how obesity from food addiction can not be treated with just a diet-and-exercise plan.
The link between depression and obesity is only recently becoming better understood. Some of the same hormones and neurotransmitters are active in both diseases.
Most people gain their greatest amount of excess weight between the ages 18-35. Those people who diet to lose weight usually end up gaining all of it back within 5 years and 33% gain back some of the weight in the first year after a successful diet. Scientists attribute this to basic physiology – for survivalist reasons the body’s cells are programmed to sock away extra fuel to protect against times of famine. That extra fuel is stored as fat, and once the body has created a fat bank, it fights to protect it – by setting into motion a complex cascade of hormones and brain signals that trigger hunger while it also starts to conserve energy. The food cravings and slower metabolism often gets worse the longer a dieter tries to restrict calories.
To make matters worse, the body appears to store fat more efficiently after being deprived of calories – making it difficult for even the most committed dieters to maintain their hard-won weight loss.
So, as dismal as all of this sounds, it doesn’t mean that it is impossible to be lean! The bottom line is:
Avoid gaining the weight in the first place by establishing healthy eating habits and staying away from
rich, processed, convenience foods. People who successfully kept off weight after dieting had to work a
little harder than those who never gained in the first place – according to researchers from the National
Weight Control Registry.
When losing weight, avoid quick weight-loss diets where your body will feel threatened and start
protecting against starvation.
To boost metabolism and conquer the body’s fat-storing tendencies, EXERCISE! A study at Brown
University showed that the benefits of exercise outlast a diet, even when people return to unhealthy
eating.
Wednesday, December 29, 2010
A New Year - A New YOU!!
As 2010 is coming to a close, even though many of us are still in holiday mode with vacations, trips, house guests and food galore, it is time to look ahead to the new year and think about what we will do with 2011.
Instead of the generic “Lose Weight” or “Get Healthy” resolutions, here are 5 more specific suggestions on how to make the biggest impact on improving your health and body in 2011. These things are not hard to do but very challenging to maintain without some mental focus, commitment, time and energy.
But the payback can be life-changing!
1) Schedule Your Workouts – Find times that you can reasonably commit to exercise consistently each
week and treat those times as appointments that are too important to miss. But also have backup plans
when necessary. To protect your health, cardio is needed 3x per week and strength training 2x.
For weight loss, exercise 6 days a week.
2) Take Supplements – This is by far, the best thing you can do for your health that requires the least
amount of energy and effort. Get a pill organizer to save time and make it easier to remember. Taking
vitamins will not only protect your body from disease and illness but give you more energy, youthfulness
and aids weight loss. Here are the basics:
High quality Multi-Vitamin
Vitamin D
Omega 3 (fish oil)
Calcium (for menopausal women)
Whey Protein
Also recommended:
Pro-biotic (acidophilus is the supplement that promotes healthy bacteria in the digestive tract)
Resveratrol (super antioxidant)
Extra Vitamin C (to boost immune system, esp with high stress)
3) Prepare Your Own Food – Cutting back on restaurant and processed foods will cut back on calories, fat, sodium and unhealthy artificial additives. Get up a little earlier to eat a good breakfast before leaving the house and bring your lunch to work. Take time each week to grocery shop and plan meals and snacks.
4) Get enough sleep – If you don’t sleep at least 7 hours a night, your body will suffer. Besides chronic fatigue, your immune system, metabolism, weight control and susceptibility to disease is compromised.
5) See a Professional – If you have been dealing with physical or mental issue that have affected your
quality of life and kept you from being the best you can be – then get help! If not sleeping or suffering
from hot flashes - get your hormones checked! If having chronic joint pain – see a chiropractor! If
emotional/relationship stress is overwhelming – see a counselor! If you need to lose weight or manage
diabetes and need help – see a nutritionist (or ME)!
Starting a new year means a fresh start and new beginnings. Make 2011 the year that you improve your life in some way! HAPPY NEW YEAR!!
Instead of the generic “Lose Weight” or “Get Healthy” resolutions, here are 5 more specific suggestions on how to make the biggest impact on improving your health and body in 2011. These things are not hard to do but very challenging to maintain without some mental focus, commitment, time and energy.
But the payback can be life-changing!
1) Schedule Your Workouts – Find times that you can reasonably commit to exercise consistently each
week and treat those times as appointments that are too important to miss. But also have backup plans
when necessary. To protect your health, cardio is needed 3x per week and strength training 2x.
For weight loss, exercise 6 days a week.
2) Take Supplements – This is by far, the best thing you can do for your health that requires the least
amount of energy and effort. Get a pill organizer to save time and make it easier to remember. Taking
vitamins will not only protect your body from disease and illness but give you more energy, youthfulness
and aids weight loss. Here are the basics:
High quality Multi-Vitamin
Vitamin D
Omega 3 (fish oil)
Calcium (for menopausal women)
Whey Protein
Also recommended:
Pro-biotic (acidophilus is the supplement that promotes healthy bacteria in the digestive tract)
Resveratrol (super antioxidant)
Extra Vitamin C (to boost immune system, esp with high stress)
3) Prepare Your Own Food – Cutting back on restaurant and processed foods will cut back on calories, fat, sodium and unhealthy artificial additives. Get up a little earlier to eat a good breakfast before leaving the house and bring your lunch to work. Take time each week to grocery shop and plan meals and snacks.
4) Get enough sleep – If you don’t sleep at least 7 hours a night, your body will suffer. Besides chronic fatigue, your immune system, metabolism, weight control and susceptibility to disease is compromised.
5) See a Professional – If you have been dealing with physical or mental issue that have affected your
quality of life and kept you from being the best you can be – then get help! If not sleeping or suffering
from hot flashes - get your hormones checked! If having chronic joint pain – see a chiropractor! If
emotional/relationship stress is overwhelming – see a counselor! If you need to lose weight or manage
diabetes and need help – see a nutritionist (or ME)!
Starting a new year means a fresh start and new beginnings. Make 2011 the year that you improve your life in some way! HAPPY NEW YEAR!!
Thursday, December 16, 2010
Take the Holiday Test
Thanksgiving until New Year's is without fail, the slowest time of year in the fitness industry. This is certainly understandable, with more demands on time for shopping, socializing, cooking, and attending and/or participating in holiday programs. People who are still working out as much as usual during these
months are truly commited to their fitness and will not easily have it interrupted. It is my observation that
there are several different levels of commitment to fitness, that becomes very clear from Nov - March.
Level #1 Fully Committed All Year
The worst thing that could happen to these women would be an injury that would prevent them from maintaining their regular workouts. They have certain workouts that they prefer or enjoy more but are open to alternatives if necessary, to make sure they keep up their exercise - which is at least 3x a week but often up to 6x a week, with a balance of strength training, cardio and core training/flexibility.
If they are out of town or vacationing, they enjoy physical activities like walking, hiking, riding bikes, swimming, skiing, golf, tennis, etc. Or make use of a hotel or local gym.
When their life gets busier than usual with work or holidays, they may miss a few workouts but try to make adjustments to make sure they work out several times a week. They may go to classes or gym at different times than normal or do a quick workout at home. When they don't exercise as much, they see the difference in their energy and don't feel as good. Their body misses the exercise and that is what motivates them to stick with it. And if they have over-eaten, they burn off the extra calories with additional exercise to avoid weight gain.
Level #2 Partially Committed to Exercise
Women in this category know how important exercise is for weight control and health,
and want to exercise several times a week. However, there are often many weeks during the year that their schedule is thrown off by work, family or activities that interfere with their usual workout time and they only manage to exercise once or twice a week or even skip a full week( or two or three).
Instead of making adjustments to interruptions in their usual fitness schedule by going to the gym at different times, attending a different class, or doing something on their own, they just skip it. Others may be a little too "picky" about what type of exercise they will do and aren't very flexible or willing to be involved with all aspects of fitness. Some women love the soothing yoga or pilates but tend to avoid any cardio. And some cardio queens can't be convinced about the benefits of strength training. Sometimes
exercise just has to "be" in order to get the job done...which is protecting your heart, bones and wellness.
Level #3 Forced to Exercise
When women are 35 and under, I think that the majority are mainly motivated to exercise
to lose or maintain weight and work on their physique. And when you exercise on a regular basis long
enough, after awhile it will become a part of your being that you do not want to do without. Older women who never exercised or stopped exercising for years, may begin to experience some health problems like obesity, heart disease, arthritis, osteoporosis or high cholesterol and blood pressure. At this point, their doctor or family may encourage or pressure them to start exercising for healing or to prolong their life.
They aren't really that crazy about exercise, as it feels difficult, tiring and awkward. But they attempt it, often overdoing it with too much too soon instead of working up intensity and duration slowly and progressively. Unfortunately, it seems that only a small percentage of this group really sticks with it
long enough to eventually become Level #2 or #1 at this age. So many give up on exercise all together or make new attempts a few times a year (especially in January). They may feel guilty not exercising but will use any excuse to why they aren't. Staying overly busy in their lives with work, family, other activites or holidays makes it seem ok to not have time for exercise.
We have all levels of fitness here at Trim Up and we try to offer a variety of classes and programs that
will keep the #1's challenged and interested, the #2's encouraged and connected and give the #3's support and training. I was first motivated to exercise to lose weight after my first child but it took several years before I can say that I was "hooked" and wanted to exercise. I slipped away from fitness for awhile when going through menopause's fatigue and emotional turmoil and understand how women can struggle with exercise. Hopefully by providing a facility that will encourage women to protect their health with fitness and nutrition, I'll be able to convert some of those #2's and #3's into being #1!!
months are truly commited to their fitness and will not easily have it interrupted. It is my observation that
there are several different levels of commitment to fitness, that becomes very clear from Nov - March.
Level #1 Fully Committed All Year
The worst thing that could happen to these women would be an injury that would prevent them from maintaining their regular workouts. They have certain workouts that they prefer or enjoy more but are open to alternatives if necessary, to make sure they keep up their exercise - which is at least 3x a week but often up to 6x a week, with a balance of strength training, cardio and core training/flexibility.
If they are out of town or vacationing, they enjoy physical activities like walking, hiking, riding bikes, swimming, skiing, golf, tennis, etc. Or make use of a hotel or local gym.
When their life gets busier than usual with work or holidays, they may miss a few workouts but try to make adjustments to make sure they work out several times a week. They may go to classes or gym at different times than normal or do a quick workout at home. When they don't exercise as much, they see the difference in their energy and don't feel as good. Their body misses the exercise and that is what motivates them to stick with it. And if they have over-eaten, they burn off the extra calories with additional exercise to avoid weight gain.
Level #2 Partially Committed to Exercise
Women in this category know how important exercise is for weight control and health,
and want to exercise several times a week. However, there are often many weeks during the year that their schedule is thrown off by work, family or activities that interfere with their usual workout time and they only manage to exercise once or twice a week or even skip a full week( or two or three).
Instead of making adjustments to interruptions in their usual fitness schedule by going to the gym at different times, attending a different class, or doing something on their own, they just skip it. Others may be a little too "picky" about what type of exercise they will do and aren't very flexible or willing to be involved with all aspects of fitness. Some women love the soothing yoga or pilates but tend to avoid any cardio. And some cardio queens can't be convinced about the benefits of strength training. Sometimes
exercise just has to "be" in order to get the job done...which is protecting your heart, bones and wellness.
Level #3 Forced to Exercise
When women are 35 and under, I think that the majority are mainly motivated to exercise
to lose or maintain weight and work on their physique. And when you exercise on a regular basis long
enough, after awhile it will become a part of your being that you do not want to do without. Older women who never exercised or stopped exercising for years, may begin to experience some health problems like obesity, heart disease, arthritis, osteoporosis or high cholesterol and blood pressure. At this point, their doctor or family may encourage or pressure them to start exercising for healing or to prolong their life.
They aren't really that crazy about exercise, as it feels difficult, tiring and awkward. But they attempt it, often overdoing it with too much too soon instead of working up intensity and duration slowly and progressively. Unfortunately, it seems that only a small percentage of this group really sticks with it
long enough to eventually become Level #2 or #1 at this age. So many give up on exercise all together or make new attempts a few times a year (especially in January). They may feel guilty not exercising but will use any excuse to why they aren't. Staying overly busy in their lives with work, family, other activites or holidays makes it seem ok to not have time for exercise.
We have all levels of fitness here at Trim Up and we try to offer a variety of classes and programs that
will keep the #1's challenged and interested, the #2's encouraged and connected and give the #3's support and training. I was first motivated to exercise to lose weight after my first child but it took several years before I can say that I was "hooked" and wanted to exercise. I slipped away from fitness for awhile when going through menopause's fatigue and emotional turmoil and understand how women can struggle with exercise. Hopefully by providing a facility that will encourage women to protect their health with fitness and nutrition, I'll be able to convert some of those #2's and #3's into being #1!!
Monday, November 15, 2010
My Inspiration - Tosca Reno
One of the best fitness magazines I subscribe to is called "Oxygen", a Canadian publication that is packed with nutritional and fitness information along with personal stories of women
who have changed their bodies and lives through weight training and "eating clean".
The articles and columnists are very down to earth and encouraging,, especially for those new to strength training and the concept of clean eating, which is basically eliminating processed foods, sugar, white flour and replacing with whole foods high in protein and nutrients that will support the demands of exercise on the body.
My favorite columnist is Tosca Reno, who transformed her life in her early 40's by becoming fit and lean through weight training and healthy eating. She has since written several books on the subject including her latest "Your Best Body Now" that I just finished. We all love a success story and Tosca's is one that many women can relate to and think, "that could be me"! Tosca dedicated herself to being a wife and mother for many years while losing sight of her own identity. In her late 30's she was frumpy, overweight, depressed and trying to adjust to becoming a single mom to her 3 girls with her marriage ending.
She joined a gym and timidly began working out - just cardio at first, because she didn't know anything about exercise. Once she started losing weight she began training with weights (her trainer later became her husband, who is editor of Oxygen magazine) and even entered body building competitions. As she transformed her body, she gained confidence in
her own abilities and talents which turned into a successful interior design business and later as a writer and speaker.
I firmly believe in the power of being physically fit to boost our self-confidence and energy in
every other aspect of our lives. In reading her story, Tosca explains that it takes a commitment to give the time and effort necessary to obtain and maintain your healthiest body. It is not easy to stay focused on eating clean and making exercise a priority but the
payoff is like a dream come true! That feeling of confidence and pride in being fit, lean and
healthy overflows into relationships, career and quality of life in general. Feelings of insecurity, fatigue and low motivation that come from being overweight and/or not taking care of our health with proper exercise, nutrition and supplements can hold us back from
happiness and getting the most out of life.
It is easier for me to incorporate exercise into my schedule since that is my job (yay!) but I struggle with eating clean and try to find ways to stay motivated. Reading books like Tosca's and magazines like Oxygen each month help me stay positive and focused.
Being in your 50's and beyond does not have to mean a steady decline in health, vitality,
energy, sexiness and productivity. There is so much to look forward to during this stage of life, along as we stay fit and healthy enough to enjoy it all!
Tosca "before" An out-of-shape Mom in her late 30's
Tosca - now in her 50's Wednesday, October 20, 2010
Take a Pill!
Last Sunday, while trying to navigate the maze of dead-end isles at the Super Walmart, looking for a Brita water filter (silly me, they were right next to the
paint - of course I should have known that!) I came across an item that I have been
meaning to get for awhile now. A weekday pill holder! Got one for Greg too! At the risk of sounding like a "senior", it is a must-have for organization lovers!It is perfect for our vitamin supplements. I like keeping mine in the car to take on the way to work with my first serving of water and Greg can easily pack his for business travel.
Taking daily supplements will make a huge difference in how you feel and will provide needed protection for our heart, bones, joints, immune system and more serious medical conditions and illness. As far as measures taken for preventative care, swallowing a few pills each day is such a SIMPLE task that can be life-changing.
I understand how challenging it is for women to juggle busy households, jobs,
activities, etc to make a commitment to regular exercise. And I know that it isn't
easy to cook and eat nutritious whole foods consistently. But supplementing your
diet with essential vitamins is so DO-Able and critical, especially for post-
menopausal women.
At a minimum, here are the 4 supplements women should be taking DAILY:
Multi-vitamin with high dosage of Vitamin C, E and B's
One-a-day brands will not provide enough protection; a high quality
multi for women will support our hormones with needed B vitamins
(I like TwinLab Women's Ultra Daily, it has capsules that fully digest
and an energy blend with herbs like gingko and ginseng plus 4000% of
B12 which is like getting a shot of it. If your multi has enough doses
of C, E and B, you won't need to take them separately)
Calcium (especially after menopause)
The amount in a multi is not enough protection for bone health,
an additional supplement is also needed
Vitamin D-3
There is more evidence that both men and women who are low on vitamin D
can suffer from a host of health problems and it is very easy to be
deficient, especially in the winter when we are exposed to less sunlight.
I double my D3 in the winter to 2000 IU each day. Vitamin D is also
necessary for calcium to be absorbed in our body and will help protect
us from getting colds, osteoporosis, depression, dementia, cancer, heart
disease and stroke.
Fish Oil
The Omega-3 fatty acids found in fish have many health benefits but since
we aren't a big fish-eating society, a supplement is recommended. Fish oil
will protect against heart disease, joint and arthritis inflammation, depression
and aging cells. If you can't handle the "after-taste", try keeping your fish
oil in the freezor and take with food.
Another bonus for taking these four supplements is that they ALL will assist in
weight loss....and how easy is that? Ladies, make it a priority to stock up on
your vitamins and TAKE THEM. It's the least you can do for your health that will
have the greatest impact!
paint - of course I should have known that!) I came across an item that I have been
meaning to get for awhile now. A weekday pill holder! Got one for Greg too! At the risk of sounding like a "senior", it is a must-have for organization lovers!It is perfect for our vitamin supplements. I like keeping mine in the car to take on the way to work with my first serving of water and Greg can easily pack his for business travel.
Taking daily supplements will make a huge difference in how you feel and will provide needed protection for our heart, bones, joints, immune system and more serious medical conditions and illness. As far as measures taken for preventative care, swallowing a few pills each day is such a SIMPLE task that can be life-changing.
I understand how challenging it is for women to juggle busy households, jobs,
activities, etc to make a commitment to regular exercise. And I know that it isn't
easy to cook and eat nutritious whole foods consistently. But supplementing your
diet with essential vitamins is so DO-Able and critical, especially for post-
menopausal women.
At a minimum, here are the 4 supplements women should be taking DAILY:
Multi-vitamin with high dosage of Vitamin C, E and B's
One-a-day brands will not provide enough protection; a high quality
multi for women will support our hormones with needed B vitamins
(I like TwinLab Women's Ultra Daily, it has capsules that fully digest
and an energy blend with herbs like gingko and ginseng plus 4000% of
B12 which is like getting a shot of it. If your multi has enough doses
of C, E and B, you won't need to take them separately)
Calcium (especially after menopause)
The amount in a multi is not enough protection for bone health,
an additional supplement is also needed
Vitamin D-3
There is more evidence that both men and women who are low on vitamin D
can suffer from a host of health problems and it is very easy to be
deficient, especially in the winter when we are exposed to less sunlight.
I double my D3 in the winter to 2000 IU each day. Vitamin D is also
necessary for calcium to be absorbed in our body and will help protect
us from getting colds, osteoporosis, depression, dementia, cancer, heart
disease and stroke.
Fish Oil
The Omega-3 fatty acids found in fish have many health benefits but since
we aren't a big fish-eating society, a supplement is recommended. Fish oil
will protect against heart disease, joint and arthritis inflammation, depression
and aging cells. If you can't handle the "after-taste", try keeping your fish
oil in the freezor and take with food.
Another bonus for taking these four supplements is that they ALL will assist in
weight loss....and how easy is that? Ladies, make it a priority to stock up on
your vitamins and TAKE THEM. It's the least you can do for your health that will
have the greatest impact!
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