Weight Loss over Forty

  Intermittent Fasting Intermittent fasting can mean several things, but in a broad sense it is a schedule of when you eat and when you fast.  Many people choose to eat only within an eight hour window each day and fast for the other 16 hours. An example of this would be waking at 6 am but waiting to eat until 10 am and then having your last meal at 6 pm.  Intermittent fasting (IF) has gained popularity in recent years as a weight loss strategy, with proponents claiming it can also improve overall health and longevity. The theory behind IF is that after your body has burned through its sugar stores from the last meal eaten then the body switches to burning fat causing weight loss. However, while IF may work well for some people, it may not be the best approach for everyone, especially women.  In fact, there is evidence to suggest that IF can be harmful to women's hormones and overall health.  Let's take a closer look at why. Stressful for the Body Intermittent f...

Blue Zone Diet The Blue Zone diet, founded by Dan Buettner, is a popular eating pattern inspired by the dietary habits of people living in five regions of the world known for their long and healthy lives. The Blue Zones are Okinawa (Japan), Sardinia (Italy), Nicoya (Costa Rica), Icaria (Greece), and Loma Linda (California).  Even though the people in the blue zones eat a small amount of meat, the Blue Zone diet is a 95-100 percent plant-based diet that emphasizes whole, nutrient-dense foods and limits protein, processed and refined foods.  Beans, specifically lentils, fava, black, and soy are the foundation of the diet.   Meat, mostly pork, is eaten 5 times per month with a serving size of 3-4 oz.   Eggs are limited to 3 a week.  Fish is allowed up to 3 oz. per serving, 3 times a week.  There is an emphasis on lifestyle style changes and emotional well-being and importance of community.   Lifestyle changes include more natural movement throughout the d...

  Weight Loss Program Evaluation Criteria We developed the following list of criteria to evaluate the most popular weight loss programs and diets to better assist perimenopausal women to evaluate and decide which program may be the best for them. Cost Considerations of a Weight Loss Program The financial investment of a program is an important consideration. With the cost of everything rising, you should make sure you know what the costs will be and if it is worth it to get the results that you need. We discuss estimated costs for each program to help you determine its affordability.   Time Commitment There is never enough time. Adding another thing to our already busy schedules can be daunting and a stumbling block. You need to know the time commitment involved and what priorities can be shifted around to make room for it to make it part of your daily routine. We evaluate each program and the time commitment involved. Degree of lifestyle modification Any new additions or alte...

Hormone-Friendly Diet Guidelines Break free from the mindset of a low carbohydrate diet and intermittent fasting being the key to weight loss. Fasting causes the release of cortisol which in turn  can lead to inflammation, insulin resistance, and weight gain.   It can also cause hormonal imbalances.  It is important to also consider blood glucose regulation and appropriate amounts of nutritious carbs, protein, and fat. The appropiate amounts are different for each person.   Minerals and vitamins need to be restored gradually, particularly potassium, sodium and magnesium. It is important to get bloodwork or a hair analysis first to determine the right balance. Avoid processed foods because they are void of any nutrients, cause generalized inflammation and causes blood glucose dysregulation.   Slowly add back carbohydrates after being on a low-carb diet to prevent regaining weight.