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Back in 2012 a couple of my “besties,” Serene and Pearl, searched for answers to sustainable weight loss for women. As they figured out the best ways to fuel with foods for fat loss, I joined their plan and together we lost weight and regained our health.
The plan (Trim Healthy Mama) they laid out for weight loss is excellent and works for women of all ages but as I’ve moved into my midlife years I’ve learned to make a few tweaks to the basic Trim Healthy plan to make weight loss easier with hormonal changes.
A key concept we often overlook in midlife is to eat plenty of protein. Protein is a key pillar of the Trim Healthy plan and continues to be of utmost importance through your...
But sadly, it just isn't that easy.
In fact, you can almost throw out every "diet" plan you've ever tried or heard about because it won't help you lose weight in midlife. In fact, it might do the opposite and cause your body to keep more weight instead.
It's time to understand how to best support your body with nutrition during perimenopause and menopause and get tools to get through it quickly.
Right now, you may be in your late 30s or early 40s and wondering why you're experiencing changes in your body that you never had before. You may be moody, anxious, have irregular periods, or have hot flashes. You probably find weight loss more difficult and notice your waistline expanding no matter what you do. These are all common symptoms of perimenopause. Or, you...
There is a lot of resistance about this topic of meal prep and menu planning and because I've been coaching women for several years, I know this is a BIG issue.
First, I want to address this with our mindset. Allowing your brain to tell you how hard this process it, or that you don't have enough time or that you don't know what to fix is not helpful. All those negative thoughts will not help you create a plan that you can sustain.
When you think those negative thoughts, it brings up the feelings of dread, which then makes you procrastinate, when you procrastinate, you really don't get anything done. And you don't really start or give yourself the opportunity to make good choices.
What you need to have is a good mindset around preparing and prepping.
So first, I want you to take some time, and really start cultivating some helpful thoughts, some thoughts like - “Wow, even though I don't love prepping and planning, this will set me up...
Not sure what to eat?
Don’t know which Trim Healthy Mama fuels you should put on your menu plan?
Let’s get some clarity.
Optimizing your eating plan during the menopause transition is key to getting weight loss results.
But, you can’t get those results if you are feeling confused, scattered, and overwhelmed.
Let me give you some peace, some security, and some confidence knowing that you are eating in a way that is blessing your body towards better health, vitality, and fat loss.
First, set your expectations correctly. You cannot be in a place of peace and kindness towards yourself if you are expecting to lose weight fast. Your body is special and needs the time it needs to heal and release extra fat. Give yourself the gift of time.
Next, stop the searching and questioning. The Trim Healthy Mama eating plan is hands-down the best weight loss LIFESTYLE approach. You can tweak it...
As you age, you start to lose bone and muscle mass. But, there is 1 nutrient that is key to helping you retain muscle mass and bone density.
Every day you are faced with food choices. Some of those foods help your body and others simply don’t.
If you are in the throes of perimenopause or menopause, even in post menopause one of the best ways you can support your body is to pay attention to what is at the end of your fork.
Your hormonal symptoms like inability to sleep, hot flashes, low-level anxiety, and stomach bloating are directly related to the foods you choose to eat. It is time to put on your big-girl panties and declare that your health will take priority over your desires and urges and choose foods to heal &...
Trim Healthy Mama is not about obsessing or number counting. But having a few guidelines can help you bring your eating into balance. This can be especially important if you have gotten confused with all the chatter around about what you “should” and “should not” eat.
Your body craves balance. Blood sugar balance, fat balance, and carb balance.
With Trim Healthy Mama, you will bring your body into a place of healing and balance so it can release fat. You do this by cycling your fuels. Choosing a fat focus fuel (S-Satisfying) means you add healthy fats to your protein-focused meal but keep your carbs very low. A carb-focused meal (E-Energizing) is focused on a lean protein with added healthy carbs. Both meals should include good amounts of non-starchy veggies. Read here for a refresher on your fat & carb number guidelines.
Let’s take a look now at the Fuel Pull meal (FP). This meal will be centered around lean protein ...
Are you ready to get Energized?
Let’s continue to learn about the Trim Healthy Mama eating plan. This is the best eating plan that you can follow for your health, hormones, and fat loss especially if you are over the age of 40. Mid-life weight can be very difficult to shed because you are dealing with shifting hormone levels. The best plan for you to follow is the Trim Healthy Mama way of eating because it will bring your blood sugar levels under control and allow your body to heal and release stubborn weight.
I taught you earlier about Satisfying meals that are centered around good healthy fats; now let’s look at Energizing meals.
E meals are Energizing meals. When we create E meals our focus turns away from fats and toward carbs. Carbs give us the energy that we need. Carbs are basically glucose and our bodies need glucose in the right setting and at the right time.
Healthy carbs are metabolism revving and healing to our...
I’ve tried a lot of diets and eating plans over the years and FINALLY found the best eating plan to follow for the woman in her menopausal years. In fact, this is how I fuel my body every.single.day.
Not all eating plans are the same and when your hormones start to shift you have to get extra creative to dial in your eating to see weight loss. Especially in your midsection.
This eating plan is called “Trim Healthy Mama” but you don’t have to be a mama to follow it!
All you need are the basic guidelines on how to best fuel your body at every meal. Let me walk you through what a hormone-friendly weight loss eating plan looks like.
Are you ready to Get Your Trim On??
I'm here to teach you the basics of how to eat in the best way for the over 40 body.
You’re going to base your meals on fuel types. So it's important that you understand what the fuel types are.
We're talking carbohydrates, we're talking fats, and we're...