Healthy Zucchini and Feta "Burgers"

I think I have quite possibly came up with the best recipe ever in the history of "healthy eating". I know that is a pretty bold statement, but these "burgers" are to die for! They are fast, and easy, and you probably have most of the ingredients in your kitchen already; especially if you grow your own zucchini; which I have been reaping benefits from, since a lot of my friends do!

What you need:

• Serving size: 4 large "burgers"
• 1 extra large zucchini (or two small)
• 1/2 cup of reduced fat or fat free feta cheese
• 1 tablespoon of extra light olive oil
• 1 egg white 
• 1/3 cup of oat or whole wheat flour (do not use coconut flour, I do and it was absolutely disgusting and did not cook properly.) 
• I always recommend my readers adding their own favorite ingredients to make these even more delicious and to your specific liking! Onions and peppers are a good idea. As well as plain (non-flavored) protein powder!

Directions:

• First, grate your zucchini. I use a regular grater -- one you would use for cheese.

• Drain the zucchini. You can use cheese cloth or put the zucchini in a strainer over the sink and pat down firmly on the zucchini with a spatula. 
• In a large mixing bowl add the zucchini and all of the other ingredients. Mix well with a spoon until everything is well blended and your batter is thick. If your batter is too thin, add more flour, cheese, or zucchini. If it is not thick enough, you burgers will not form properly. 

• Form mixture into four large patties
• Spray frying pan with nonstick spray, place patties in it and cook via stove top. I use 6-7 heat setting
• Let cook for 4-5 minutes on each side, until patties reflect a golden/brown tint.

Nutritional Information per "burger":

*This will vary depending upon quantities, brands, and amount consumed. This is to be used as a guide only.

• Calories: 150
• Fat: 3g
• Carbohydrates: 8g
• Fiber: 4g
• Protein: 5g

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Clean Apple Crisp

Apple crisp has to be one of my favorite desserts. It's a comfort food, it's delicious, and if you think about it - it contains two main ingredients that the body thrives on. Substitute a few of the other ingredients for healthier options, and you have a much more nutritional way to enjoy this comfort food. Apples and oats are some of my everyday staples for food. As I was planning my menu for this upcoming week, I remembered I had apples I needed to use before they went bad. The apple crisp idea immediately came to me. This is a cleaner way to make it. It may not taste as sweet and fabulous as you grew up with, but since it is such a healthier alternative, it's worth it.

• 6-8 apples  (I love green apples)
• 1 cup of health oats
• 1 cup of unsweetened Vanilla Almond Milk
• 2 tablespoons of light butter 
• Ground cinnamon
• 1/3 cup of Stevia or sugar substitute of choice
• 1/2 cup of light brown sugar or brown sugar splenda
• 3 tablespoons of oat/coconut/almond/wheat flour
• Optional: almond silvers or any type of nut
• Optional: protein powder
• Optional: 1 teaspoon of vanilla extract

What you do:

• Preheat over to 350 degrees
• Slice apples
• Mix Stevia, cinnamon, and a tablespoon of flour all together in a small bowl.

• Spray pan of choice with nonstick spray
• Place apples along the bottom of pan
• Sprinkle dry ingredients over apples
• Pour half a cup of unsweetened almond milk over apples and sweetened mixture.
• In a medium-large sized bowl mix oats, half a cup of almond milk, 2 tablespoons of flour, light brown sugar, butter, and any other optional ingredients you wish to add
• Pour mixture over top of the apples - the mixture should be bettwen thick and creamy to crumbled. 

• Bake for 45-55 minutes. I usually bake longer because I like the apples really soft.
• Enjoy!

Nutrition Facts

This vary based upon different ingredents, specific brands, and portions used. This is to be used as a guide only.

Serving size: 8

•    Calories: 125
•    Fat: 2g
•    Carbohydrates: 23g
•    Sugar: 10g
•    Fiber: 4g
•    Protein: 2g

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Workout Wisdom....Are you doing what it takes to Get Results?

Ok...so I have had more than one client say to me...I don't want to bulk up....I need to lower my weights.....

As I thought about this....I wanted to wright a little newsletter - because it is a common issue with women and you must change your way of thinking.

First of all - if you are serious about wanting RESULTS -(a smaller, tighter, defined body) - the only way to do that is by losing FAT and keeping hard earned muscle.  And the only way to do that is TO GET OUT OF YOUR COMFORT ZONE!

By getting out of your comfort zone, I am talking about:

1 - meals you eat - they require planning and effort - but you have to do this to get results you want

2 - training hard in your workouts!  This means lifting heavier than you are comfortable and pushing yourself harder than you are used to..... you should be sweating, grunting and pushing yourself.

3 - if you are a woman, you are not going to bulk up....it is physically impossible unless you are lifting extremely heavy weights and eating a ton of protein.  It is really hard for women to put on that kind of muscle and believe me, you are not going to do it lifting 10 and 15 pound dumbbells.  Most of you have purses that weight more than this and are lifting kids and grandkids that weight more than this.  

4 - The key to burning fat is adding muscle. A recent study compared weight lifting to aerobic exercise.  Both groups lost 26 pounds.  The strength training group lost only fat while the aerobics group lost 8 % of their weight from muscle.  

5 - your priority workout should be one that boosts metabolism, burns calories, builds muscles and creates an afterburn effect.  Weight training does this....but you have to challenge yourself and train hard.

You have to place a demand on your body different from what it is used to for it to change.  That is why we change up the workouts often, use kettlebells, body weight, dumbbells, bands, etc.  

Increasing your lean muscle mass will burn the fat......and you will be burning more calories while doing nothing....which is always good!

I am here to educate you.....so please keep reading.  

Aerobic exercise is important for healthy heart and lungs and should be part of every fitness routine.  However if you are focusing on just cardio and staying the "old school fat burning zone".(aka the steady state cardio)...you are not going to get the results you are looking for. Here's why.

Your body is very efficient at adapting.  That is what we do....so....your body will adapt to the same routines and expect and begin to store fat in anticipation of it.  That is why you need to change it up with BURST of all out effort - remember - out of the comfort zone.  If you walk or run for cardio - you have to up the intensity with speed or incline.  

Want evidence?  Look at the photos below of endurance athletes (marathon runners) and how soft they are verses a track and field athlete....lean and sculpted.  Burst of all out effort is key to keeping your body guessing and keeping that metabolism and fat burning furnace working.  

that's my Girl - Allyson Felix!

​

Yours in health - 

Ally

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WHAT IS KEEPING YOU FROM SLIMMING DOWN FOR SUMMER? Some tips and tricks for you!

So with summer here, you are ready to shed a few pounds!  Here are some tips to help get rid of the winter excess.

YOU HAVE TO EAT CLEAN!   To slim down, you must eat clean and exercise.   

You MUST limit starchy carbs if you want to slim down!  PERIOD.  Avoid the great white hazards -  white breads and white rice, potatoes, fried foods and processed foods.   Strive to eat more   healthy fats like nuts and avocado.  Remember these are calorie dense so portion control is KEY! 

Replace those starchy carbs with VEGGIES and Fruit! 

Find a way to reduce your stress. To control your weight, you have to control your 2 hormones – insulin and cortisol.  Insulin is controlled through clean eating, and cortisol has to be controlled by reducing your stress.  Find something that works for you.  A leisurely walk, reading a good book, taking a bath…..something, but make sure you find a way to cope with your stress levels.

Change up your workout!  Your body gets used to the same exercise if you do it every day.  Our bodies adapt.  So if you are doing the same workout day in and day out, your body will adjust and it will no longer be effective. Change it up by increasing the intensity or duration of your exercise. You can add intensity by adding hills and inclines to your walk, run or bike rides.  High intensity interval Training  (HIIT) is very effective at burning fat and is generally a shorter duration exercise – saving time and achieving your goals.

Get your Zzzzsssss.  Adequate sleep is important to keep the cortisol in check but also to keep the appetite in control.  There is a hormone called  ghrelin  - and when you do not get enough sleep, this gets out of whack and then stimulates your appetite.

And my favorite!  You have to strength train…..don’t do cardio only.   Women often focus only on cardio and the truth is, if you aren’t strength training, you are not going to get the results you want.  You don’t have to pump iron, body weight exercises are fine….but you have to work the muscles.  This is also good for your bones and you get the “AFTER BURN” with strength training.  The After Burn or EPC (Excess post workout oxygen consumption)is the increased calorie burn for up to 48 hours after your workout.  You do not get that with cardio………and you need it!

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Freaking Delicious, Lean, Turkey Meatloaf

I never knew I could be so excited about a square of meat.

But I totally can.

This meatloaf is freaking delicious. 

The thing is, I forgot all about this meatloaf. Growing up, the thought of meatloaf repulsed me. To me, "meatloaf" does not sound fun or inviting. However, my mother makes the best meatloaf in the world. She would pair it with her made from scratch macaroni and cheese and I was in pure heaven. Last week, I was on the phone with my grandmother and she was telling me that mama was in her kitchen making meatloaf for she and my grandfather. A light bulb went off in my head. I immediately made my grandmother put my mom on the phone so I could write down my her recipe. I decided to add and subtract ingredients so I could create it in a healthy, clean way. It worked! First try too! (that rarely happens).

Friends this meatloaf is easy, delicious, lean, packed with protein, and I can almost guarantee your husband, kids, dogs, cats, mistress, cousin, sister, and uncle will love this. 

• 1 pound lean or extra lean ground turkey
• HALF a pack of meat loaf seasoning
• 1/8 cup of bread crumbs of choice OR 1 slice of bread broken up into little pieces
• 1 egg and 1 egg white
• 1/2 cup of Unsweetened original almond milk 
• Low sugar ketchup OR Sriracha sauce (healthier option)
• Optional: any vegetables such as onions, peppers, etc. that you want to add. I don't like anything that "crunches" in my meatloaf thus I have omitted those.

What do you do:

• Preheat over to 375 degrees
• Spray small baking pan (8 x 8 or similar) with nonstick spray
• Place all ingredients except except ketchup or Siriacha in a large bowl
• Mix thoroughly with clean, washed hands until well blended
• Place meat in baking pan and pat until meat has formed into the pan
• Bake for 55-60 minutes
• Remove from oven and let cool for 10 minutes
• Lightly coat top of meatloaf with sauce of choice
• Enjoy with your favorite sides for a hearty meal!

Nutrition information

Serving size: 4 oz

Servings per meatloaf: 5

This will vary depending on variations of ingredients/brands used. This is to be used as a guide only.

Calories: 155

Fat: 8g

Carbohydrates: 4g

Fiber: 0g

Protein: 20g

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My Weekly Nutrition and Training Plan

I used to post this a while back, but I stopped when I really fell off of the bandwagon. Then in November when I started from scratch with a brand new journey to re-establish myself, I did not want to share my eating with you guys, because I did not want any of you to copy it. Initially I kept my carbohydrate intake really low, plus extremely intense training. However, I could do that because of vitamin B12, 6, and 1 shots I was getting twice a week at my doctor. But now I am on a more realistic path and only receiving a B12 shot once a week. 25 pounds lost in the past 8 weeks! This is my nutrition plan I follow Monday through Friday. Saturday and Sunday, I still keep my meals clean, but I will switch it up. I usually have a cheat meal for dinner on Saturday and Sunday as well.

Meal 1 (7:15 AM)

3 egg whites, 2 tablespoons of fat free cottage cheese, a handful of spinach, 2 tablespoons of low fat feta, and Garlic and Wine Seasoning all cooked together via stovetop.

Meal 2 (10:30 AM)

1 Quest Bar (the flavor changes day to day) and a large apple.

Meal 3 (1:30 PM)

GardenIn vegetarian mandarin "chick'n" and fresh asparagus (cooked via stovetop with fat free Parkay butter spray and Garlic and Wine Seasoning)

Meal 4 (4:00 PM) [Pre-workout Meal]

80 calorie Dannon Light and Fit Greek Yogurt with a handful of fresh blueberries and 15 plain almonds

Gym: 5-6:30

Meal 5 (7:00 PM) [Post-workout Meal]

2 Peanut Butter Protein Muffins *This week I made them with coconut flour instead of oats

Meal 6 (8:30 PM) 

Spaghetti squash topped with 3oz of 99% fat free ground turkey, organic tomato sauce, and two tablespoons of low fat Feta.

Bed time: 11 PM

Monday: (Legs) - done! (796 calories burned)

-30 minutes of cardio: Elliptical (Incline is switched between 1, 9, and 20. Resistance is switched between 9 and 10)

-Leg Workout:

   -Squats (4 x 15. Two sets of 55 pounds and Two sets of 75 pounds)

   - Leg Extension (3 x 15, 50 pounds)

   - Leg Curl (3 x 15, 110 pounds)

   - Leg Press (3 x 15, 270 pounds)

-10 minutes of cardio: Elliptical (Incline, 9 and Resistance, 9)

-Stretch

Tuesday: (Core)

-30 minutes of cardio: Elliptical (Incline is switched between 1, 9, and 20. Resistance is switched between 9 and 10)

- 3 sets of 30 second planks

- 3 sets of 20 crunches

- 3 sets of 20 heel touches

- 3 sets of  20 elevated leg crunches

-20 minutes of high intensity interval training: Tredmill (Work: 2 minute walk on a speed of 3.2 MPH with an incline of 12 [the highest is 15] Rest: 1 minute walk at 0 incline and a 3.4 MPH speed. Alternate)

Wednesday: (Weights)

-25 minutes of cardio: Elliptical (Incline is switched between 1, 9, and 20. Resistance is switched between 9 and 10)

-Weight Circuit

   -Shoulders: 3 x 15

   -Back: 3 x 15

   -Biceps: 3 x 15

   -Chest: 3 x 15

   -Triceps: 3 x 15

*It is hard for me to list the exercises I do for my weight circuit. The gym is so crowded when I go that I almost always have to improvise when I left weights. It depends on what is free at the time to be used.

-15 minutes cardio: Tredmill (HIIT: Work: 2 minute walk on a speed of 3.2 MPH with an incline of 12 [the highest is 15] Rest: 1 minute walk at 0 incline and a 3.4 MPH speed. Alternate)

Thursday: (Core)

-30 minutes of cardio: StairMill (A mild HIIT: Level is switch between the highest which is 20 and level 5 for my rest. Work is 1 minute, rest is two minutes)

- 3 sets of 30 second planks

- 3 sets of 20 crunches

- 3 sets of 20 heel touches

- 3 sets of  20 elevated leg crunches

-20 minutes of high intensity interval training: Tredmill (Work: 2 minute walk on a speed of 3.2 MPH with an incline of 12 [the highest is 15] Rest: 1 minute walk at 0 incline and a 3.4 MPH speed. Alternate)

Friday: (Weights)

-30 minutes of cardio: Elliptical (Incline is switched between 1, 9, and 20. Resistance is switched between 9 and 10)

-Weight Circuit

   -Shoulders: 3 x 15

   -Back: 3 x 15

   -Biceps: 3 x 15

   -Chest: 3 x 15

   -Triceps: 3 x 15

*It is hard for me to list the exercises I do for my weight circuit. The gym is so crowded when I go that I almost always have to improvise when I left weights. It depends on what is free at the time to be used.

-15 minutes cardio: Elliptical (Incline 9, Resistance 9)

Saturday:

Rest and relaxation

Sunday: (legs)

-30 minutes of cardio: Elliptical (Incline is switched between 1, 9, and 20. Resistance is switched between 9 and 10)

-Leg Workout:

   -Squats (4 x 15. Two sets of 55 pounds and Two sets of 75 pounds)

   - Leg Extension (3 x 15, 50 pounds)

   - Leg Curl (3 x 15, 110 pounds)

   - Leg Press (3 x 15, 270 pounds)

-10 minutes of cardio: Elliptical (Incline, 9 and Resistance, 9)

-Stretch

**I would like to do a Q&A on my blog soon. Is there anything you want to know or curious about? Weight loss, health, fitness, life? You can ask me here. You can be anonymous, but please be nice.**

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A wonderful weekend recap with a progress picture!

Oh, baby! There is not much better than a 3-day weekend. Especially when it is filled with friends and family. I have been thoroughly enjoying myself!

Friday, I was really, really tired. It was freezing in Charlotte, too. My body is not made for this cold weather we have been having lately. I worked all day, and on my lunch hour went to my doctor to get my weekly vitamin B12 injection. As always, I has them weigh me. I lost 2 pounds last week! I am now down 25 pounds since November 25th. Only 15 more pounds until I am back to my normal weight before all of the medical issues I endured last year. But I am not stopping there. When I think about it, it really sucks that I have been working so damn hard over the past 8 weeks and that I am trying to get back to where I was a year ago. It depresses me, but bad things are going to happen in life and we just have to keep going.

Thankfully after work, it was my rest day from the gym. I could barely keep my eyes open so I was looking forward to going home. However, I went to Target and Harris Teeter to get groceries first. While in the store, I had the funnest recipe pop into my head to make for dinner! I have decided to name it "Fit Spinach Lasagna Rolls". They are absolutely delicious. I will have the recipe up soon. I need to ensure the nutritional information and write the recipe out. I was kind of winging it Friday night!

I paired it with a glass of "Roscato" (Thanks Meredith!) and dinner was delicious. I also watched "The Butler" - which by the way was a great movie!

I ended up falling asleep at 10:30 and got a solid 9 hours of sleep. It was glorious! I woke up ready to go Saturday morning at 7:30. I was productive, too! I did a load of laundry and packed for my grandparent's. I went to the gym around 10. All I can say is, holy shit what a work out! It was such a good training session. A good carbohydrate load the night before, a solid night of sleep, and a rest day from the gym made for the best work out. I did 30 minutes on the Ellitpical, a 12 minute inclined walk - on the highest level, and then did an upper body weight circuit. I was soaked when I left. 

It was then time to go back to the apartment and get ready so I could drive to Greensboro for the night!

Ready!

I drove 2 and half hours north of Charlotte to stay with my grandparents for the night. I did not see them over Christmas, so we needed to catch up. I am insanely close with them; they are like another set of parents to me. 

Oh, and how beautiful is their home? 

(^ My bedroom)

I had the best time, I always do. My grandmother is my best friend. We can talk for hours and it feels like 5 minutes. For dinner, my Papa grilled porkchops and my grandmother prepared salad's. They would not let me help so I enjoyed myself reading my Kindle by the fire in the sunroom. It was so cozy, especially with it not only being so cold, but windy.

Papa loves to talk and tell me old stories about when he was growing up. They are hilarious. He told me literally about how he had to walk to school in the snow when he lived in New York. True story - hilarious.

Finally, dinner was ready. Every time I stay with my grandparents, papa grills me porkchops. I normally never eat them, but his have the key to my heart. They are spicy, tasty, and most of all; tender.

After dinner I was in a food coma. My grandmother and I talked more, then I settled in upstairs to read and relax. Unfortunately, I slept like crap. I fell asleep around 11 PM, but kept waking up every single hour. I finally gave up on sleep at 7:30 AM. I have been paying for it today. I have been SO, so tired. I had breakfast with my grandmother then took off back to Charlotte shortly after.

When I got back to the apartment I cleaned up some then it the gym. Only 40 minutes of cardio on the Elliptical today. That was all I had in me. Tomorrow since I am off of work, I am going early in the afternoon when the gym is most empty and killing my legs I can't. After the gym, I food prepped.

Whoo, I am glad that is done. Lastly, I wanted to share a progress picture! I am down 25 pounds total, but the below picture is a 12 pound difference. It feels great to see results. I am just going to keep pushing!

I am officially toast, so tired. I am settled in to watch the Grammy's. I can't wait to see Beyonce open the show. How was your weekend?

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Clean Eating: (Healthy) Protein Cookies

Ladies, we are in this journey together.

You know this whole weight loss, I want to be healthy and feel sexy, and wash my clothes on my stomach type of journey.

Thus, on this journey, we need to eat clean. No dieting (I loathe that word) - but healthy, clean eating 85% of the time. And I think as human nature, it's imperative to enjoy what we eat. I know that I for one, always fell off the bandwagon when I detested the food I was eating. I mean how many times can you eat grilled chicken and broccoli? 

One of my missions has been to create healthy alternatives to the foods we already love. It takes a lot of time and a lot of trial and error. When I start to create my new recipes, it looks like this:

I purchased "coconut flour" and I was really excited to create all of these fun new recipes. But I am not too confident yet. 

First, my protein pancakes. They were delicious Sunday morning when they were hot and fresh. Now, not so much. They are extremely grainy and I think if I put it in front of a starving dog, he would choose to try and consume air instead. I made enough pancakes for my breakfast this week, and it's hard to eat them. I am revamping that recipe. I believe I know what I need to switch up and try.

Second, my zucchini and feta cakes. I have not tried them yet. I was going to have one for lunch yesterday, but I am fighting a cold (...again) and felt awful yesterday so I opted for chicken soup. But I am not positive about them. They were heavier than normal, I don't think they cooked thoroughly, and I am afraid the coconut taste may not be masked enough. I don't think the recipe will be a winner, but there is still a tiny bit of hope.

Third, protein cookies. OK people, finally. We have a winner. These were delicious. I am excited to share the recipe with you all.

What you need:

• 1/4 cup coconut flour
• 1 teaspoon vanilla extract
• 12-14 packs Stevia
• 1 egg
• 2 tablespoons of unsweetened applesauce 
• 1 scoop protein powder (I use vanilla)
• 1/2 cup Unsweetened Vanilla Almond Milk
• 1/4 cup of PB2 (peanut powder - do not use peanut butter, much higher in fat and calories)
• Optional: 1/4 dark chocolate chips
• Optional: 1/2 cup plain walnuts

Directions:

• Preheat over to 350 degrees
• Coat cookie sheet thoroughly with nonstick spray
• All all of the ingredients in a medium to large size mixing bowl - you will not when it is thorughly mixed as the texture will be very creamy and not overly thick
• Take a spoon and place batter on on cookie sheet - this recipe yields 10 cookies. The cookies were fairly large "circles". I use the word circles in quotations because I am not in the business of food having to look perfect. 
• Bake at 350 from 12-15 minutes.
• Let cool for however long you want and enjoy.

Super easy. Super delish.

Nutrition facts:

• *This can vary based upon specific brands used, different variations, etc.
• Serving size: 2 cookies (yay)
• Servings: 5
• Calories: 100
• Fat: 3.5g
• Protein: 9g
• Carbs: 3g

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Join me on the Road to October 9th

Well, this is it.  This is the year I turn 50!  I still cannot believe it. I really feel about 30.

My goal is to be the most fit I have ever been.  A little of bit of history......I used to run all the time.  I thought I was the most fit when I ran about 5 miles per day.  Keep in mind, that was about all I did.  I would do a few weights here and there, but mostly just cardio.  I really thought I was strong and fit.

Then it came to my attention that I was not doing enough strength training.  In an attempt to balance out my fitness routine, I had purchased some weights and a mat.  I had tried doing some workouts on my own, but struggled with the motivation and what exactly to do.  I purchased a workout DVD on line.  I remember doing that video for the first time and the lady on the video was doing push ups.  I was really surprised and upset that I could not do a push up.  From that moment forward, I was on a quest to be able to do perfect, straight leg push ups.  From there my idea of what fit was changed dramatically.

the turning point happened when I developed plantar fasciitis in both feet.  I knew I had to stop running.  At that point I could barely walk.  I dug out the weights and researched different types of workouts that would challenge me in both strength and cardio vascular areas.

Before I was running an hour a day and adding in a bit of strength 2 times per week.  So that was 6 plus hours of exercising each week.

I changed that to strength circuits for 45 minutes, 3 days a week (total of 2.5 hours exercise per week). After six weeks, I had dropped a pants size without even realizing it. This was about 10 years ago.  This was one of the major factors that made me decide to become a personal trainer.

As women we are programmed to believe that we need to be doing long cardio sessions to be fit, that we should avoid lifting heavy weights and we should stick to machines.  This is the furthest from the truth.  Long cardio sessions take a lot of time and can lead to overuse injuries - like plantar fasciitis, knee issues, IT band issues, etc.

Long duration cardio workouts do not burn fat.  They actually make your body hold onto fat and prevent your from burning it.

Strength training is the magic bullet in the fat burning formula.  You need to challenge yourself with a heavy enough weight to fatigue the muscle after 12 reps.  You need to get your heart rate up WAY higher than the old fat burning zone for about 20 to 40 seconds and then recover.  This is how you burn fat.

So.......my road to October 9th.  I am going to incorporate 1 to 2 high intensity interval workouts per week. ( This will more than likely be a hill run in my neighborhood.  Those hills kill me.  The run takes about 25 to 30 minutes and my heart rate gets really high on the hills.).  I am going to do 1 workout per week that incorporates very heavy weight for strength and 2 workouts that focus on metabolic conditioning. I am going to stretch for 20 minutes every day. I am going to eat very clean and hopefully be the most fit I have ever been, with a very balanced fitness plan.

And then I plan to go hang gliding on lookout mountain in Chattanooga.  So, want to join me on the road to October 9th?

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What is up with Weight Gain and Menopause?

Hot flashes and mood changes aren't the only symptoms of menopause. Many women also say it becomes harder to control their weight around this time. And take if from me - IT"S TRUE!  

With menopause and peri-menopause, estrogen levels fluctuate wildly leading to irregular periods, temperature intolerance and mood disturbances.  With menopause there is an increase in visceral fat, which is the deep abdominal fat that increases the risk for health problems like heart disease and type 2 diabetes. Research shows that up to 90% of women gain weight during and after menopause. Sop what is a Girl to do?  

Fact:  Lack of Estrogen makes it harder to control weight

Estrogen plays a role in regulating body weight. Women who take hormone replacement therapy experience fewer problems with weight gain increased tummy fat.  There are many benefits to hormone replacement therapy, but there are also risks that need to be considered when making these decisions.

Loss of estrogen has a metabolism-slowing effect. In the absence of estrogen, you burn as many as 80 fewer calories a day. Estrogen also regulates two hormones called lipoprotein lipase and hormone-sensitive lipase that directly affect fat storage. When hormone-sensitive lipase is active, fat is oxidized to be used as energy. Estrogen puts the brakes on fat storage by activating hormone-sensitive lipase and inhibiting lipoprotein lipase. Once estrogen levels decline, the body shifts more to the fat storage mode. (I know, this is a bummer!)

As you can see, the decline in estrogen that happens at menopause makes it harder to control your weight in a number of ways – by making it easier for your body to store fat, and by decreasing metabolic.  So what can you do about it?

So What’s a Girl to Do?

One of the best things you can do to prevent weight gain during menopause is exercise. Research consistently shows that women who are physically active either avoid menopausal weight gain or significantly reduce it.

What type of exercise is best? You guys hear me say this all the time!  More intense exercise creates a metabolic environment for fat burning. So do not decrease your exercise intensity as you age.  And remember you can add intensitywithout adding impact!  High-intensity interval training and metabolic workouts are better than steady-state aerobics for reducing body fat and increasing metabolism.  If you are walker – add hills to add intensity.  If you bike, get out there and climb!  

As estrogen levels decline, loss of lean body mass accelerates so it is important to include strength and resistance training. Resistance training helps to preserve lean body mass while giving to help keep your metabolic rate increase. It also improves bone density. If there’s one thing every woman going through menopause needs to do it’s workout with enough resistance to build muscle.

Nutrition – the essential link

Limiting processed foods and rapidly absorbed carbohydrates helps to improve insulin sensitivity. Insulin sensitivity declines with age and is a risk factor for weight gain and other health problems. It’s important to get enough protein and fiber to boost satiety as well. Choose more whole foods and fiber-rich vegetables along with monounsaturated fats in nuts, olive oil and avocados along with omega-3s from fatty fish.

 What Else can you do to minimize weight gain?

Make sure you’re getting eat least 7 hours of sleep per night.  Also, taking control of stress is a key factor.  What relieves your stress?  A nice walk outside and getting back to nature?  Reading a good book?  Prayer, meditation?  Whatever works to lower your stress - do IT and do it about three times a week. Stress and lack of sleep increase cortisol levels and further add to the problem of visceral abdominal fat. 

References:

Medscape.com. “Exercise, Weight Gain and Menopause”

Menopause International, vol. 16, no. 3, pp. 100–104, 2010.

Exp Biol Med December 2004 vol. 229 no. 11 1127-1135.

Southwestern Medical Center. “Study shows estrogen works in the brain to keep weight in check”

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Principles for Eating Right for Life!

Principles for Eating Right for Life!

ü  Eat 5 to 6 small meals per day

ü  Eat breakfast everyday, within an hour of rising

ü  Eat a combination of lean protein and complex carbohydrates at each meal

ü  Eat sufficient (two or three servings) healthy fats everyday

ü  Drink two to three liters of water per day

ü  Carry a cooler packed with clean foods everyday

ü  Depend on fresh fruits and veggies for fiber, vitamins and minerals

ü  Learn proper portion sizes

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Holiday Survival Guide!

What is the best way to get through the Holiday season and parties and without killing my waistline?  

Have a Game Plan!

Always eat five times per day, breakfast, snack, lunch, snack and dinner.  Keep those meals Clean!  This will give you a fighting chance heading into this Holiday season.

Before heading to parties, have a snack.  Eat a high protein food like eggs or nuts and then you won't be starved and tempted to eat party food.

Make friends with the veggie tray!  Nibble on celery and carrots.  They are harmless.

Don't skip meals - that will just make you hungrier and set you up to overindulge.

Drink your water! Lots of water.

Get your sleep! 

Avoid the high calorie cocktails.  Stick with white wines and clear liquors mixed with diet tonic or club soda.

If you are going to indulge, make it count.  Be sure it is something you really like.  Don't waste the calories on something you could easily pass on.

With all the festivities of the Holidays as well as the shopping, wrapping and cooking, what is the best way to stick my to fitness routine?

If you need to cut back on your workouts, I would suggest cutting the duration.  That means try to get in at least three 15 to 30 minute workouts per week, and make them count!  Adding intensity to your workouts will make them more effective, so if you need to skip on or cut one short, you are not counteracting the effectiveness.  You body responds to the challenge – not the time spent. 

Focus on strength training and circuit workouts.  This will boost your metabolism more than cardio and if done intensely enough, will increase calorie burning for up to 36 hours after.

Keep a food and exercise journal - this really helps people stay on track with your goals.

Keep smiling!  It is time to share and be with loved ones.  Make it a great holiday!

What is Clean Eating?

All of AllyFitness programs focus is on eating wholesome foods.  What does this mean?  Getting rid of highly processed foods- if it comes in a bag, a can or a drive thru window, think twice before you throw away all these empty calories.

Eating clean is eating foods as close to their natural state as possible and avoiding processed or chemically changed foods.  Processed and chemically changed foods are stripped of natural nutrients.  Manufacturers then attempt to add nutrients back into these foods, but it’s not nearly the same amount as in their original forms.  The effect: when we base our diets on processed foods, we become malnourished even when consuming plenty of calories.  

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