Overcoming Weight Gain with Menopause

Weight Gain during Perimenopause & Menopause is so challenging and disheartening.

Women end up feeling that there is no control with every 10lbs that magically appears (most commonly on their belly) despite all their efforts to exercise & eat healthy.  Their self-image shifts and they begin to despise shopping for new clothes as their size continues to increase. There are however, some simple steps that can be incorporated as part of their daily success habits.

1. High-Quality Protein: While increasing whole plant foods also be sure to have high quality protein from eggs, fish & meat and include healthy fats. Protein will assist in balancing blood Sugar & may lower hot flashes and nigh sweats. Be sure to have an adequate portion three times daily with each meal. With animal foods we’re aiming for quality, so your best choice is organic, wild and/or pasture raise.

2. Lifestyle Modification: Reducing or eliminating alcohol, caffeine and processed foods has a tremendous impact on balancing hormones naturally without the assistance of pharmaceutical medications such as Hormone Replacement, Birth Control and Anti-Depressants for hot flashes.

3. Increase Your Intake of Whole Plant Foods: Always include vegetables, fruits, beans, nuts and seeds with your meals if not your snacks. Plant-based diets are associated with fewer hot flashes. Here is a “No Excuse” recipe for success.
   
   Mason Jar Salad:
   3 Tablespoons of Almond Butter
   1 tablespoon Apple Cider Vinegar or Lemon Juice
   1 Tablespoon Maple Syrup
   ½ Granny Smith Apple
   4 Radishes (sliced)
   2 Celery Stalks (diced)
   4 Tablespoons of your favourite nuts
   4-6 Cups of your favourite Greens (spinach, kale, mixed greens, etc)
   
   Add first four ingredients to a small bowl & whisk until smooth
   Add apple to dressing (so it's covered & won’t brown) and divide between two mason jars.
   Layer the radishes, celery, nuts/seeds and greens on top and seal.
   When ready to eat, shake up the jar, open and enjoy!
   (Tip: Wide mouth jars work best!)
   
   

4. Get Moving:
   Do your best to move up to 5 hours per week. Even half an hour per day is a great accomplishment. Gradually increase over time, and you will automatically lower your stress and feel so positive and grateful for your accomplishment. Success comes with light weight-training, walking or walking on the treadmill for 10 minutes. Everything is an accomplishment to
   Be recognized. Schedule your time every morning as part of your routine.

5. Hydrate-Hydrate:
   Drink 2 to 3 litres per day for proper hydration. At least drink enough throughout the day so you’re not thirsty. Fill a 2- cup measuring cup in the morning & drink prior to starting your work day or leaving the house. A litre protein shake is an easy method to increase your water intake for breakfast. If you don’t like the taste, add berries or chopped frozen fruit. If Herbal Teas are your preference, add sliced lemon or ginger to your favourite caffeine free teabag- as this also counts towards hydration. Alternatively, drink a litre on your way to work while driving as an easy method to hit your quota. Your body and bladder will adjust. (Bear in mind that with every cup of coffee, our body loses 2 cups of water-so do the math & compensate.) Commit and work towards consistency.

6. Proper Sleep:
   Menopause creates or ramps up insomnia & sleep issues. Set a daily routine before your bedtime. Turn off your cell phone as electronic devices can prevent the release of melatonin. Read a book or have a bath-create your nightly routine or foundation of success by including Saliva Hormone Testing & appropriate supplementation to offset your hormonal imbalances.

7. Stress Release:
   Create your own success habits for stress relieving activities. Be consistent on a daily basis to prevent an accumulation of stress. Your activities may include exercise, Meditation (my favourite) reading, gardening, walking……  Schedule your activities into your morning routine.

8. Weight Loss & Reaching Your Health Goals:
   Focus on yourself and create your own community of accountability. Look at your Health Goals with a positive perspective. If Weight Gain is a concern, seek out a program with a positive mindset and a successful maintenance component.
   Re-setting the metabolism is key as well as ensuring there is an educational component to the Weight Loss program for longevity, lifestyle modification and continued maintenance for months and years going forward…
   
   Perhaps it starts with the Avita Sampler Kit!