3 Reasons Why Women Don’t Go to the Gym

 

xusenru / Pixabay

 

There are many benefits of going to the gym. You can do different exercises with different pieces of equipment, for a total body workout. There are classes you can take to change-up your routine, such as Zumba, yoga, and water exercises to ease the pain of arthritis. If you’re more of  a social butterfly, you can hang out with your gym friends, and drink healthy smoothies.

Yes, it’s nice to have everything in one place, but some women don’t feel comfortable  in a group setting. Here are 3 reasons why women don’t go to the gym:

Body Image

Look around the gym and you’ll often see the teen queens in their skimpy spandex outfits, looking like a million bucks. Some of the women your age may look toned and tight, and it’s easy to play the comparison game. You may have stretch marks, a pot belly, and big hips and thighs.

Remember you are there to work on these problem areas, and you can exercise in sweats or street clothes if you are more comfortable.

Doing Something Wrong

What if you’re lifting weights and drop the barbell on your foot? You might set the setting on the treadmill too high and have to jump off. Some classes go at a fast pace and you may have trouble keeping up.

This is where it is helpful to reach out to the staff, and get their opinion on the best equipment and classes for beginners. Start slow, and when you have mastered one thing, move on to the next.

Sweat-Stained Equipment

When you’re doing an intense workout, you’re going to be sweat big time, and some of that sweat may drip onto the machine. Most gyms have anti-bacterial wipes you can use to clean the machine, but not everyone uses them.

If you’re freaked out by all those germs, you can wipe down the equipment before and after, or put a towel between your body and the equipment.

6 Diet Tips From Women Who Have Lost 100 Pounds

Declining hormones in menopause make it a real challenge to lose weight. You may try low carb, low-fat, counting calories, or one of those fad diets that claim you’ll lose 5 pounds in 5 days. In many cases, those stubborn pounds just won’t budge.

You can pick up a lot of useful information from people who have been successful at losing weight. Here are 6 helpful tips from women who have lost 100 pounds:

Keep Healthy Snacks Handy

Stash healthy snacks such as fruit, nuts, or protein bars in your purse, at your desk, and in the car. When you feel hungry or just suffering from the 3 o’clock slump, you won’t need to run to the vending machine or make a McDonald’s run.

Make Gradual Changes

Concentrate on one change at a time. One week you might push more vegetables, and the next week cut down your carbs.

Eat Healthy Salads

Those healthy greens can turn into real calorie-bombers if you add cheese, croutons, and a high-fat dressing. Skip these goodies, and ask for a low-fat dressing on the side.

Cook at Home

Eating out at your favorite restaurant is a real treat, but they give you enough food for 2 or 3 people. Cooking at home allows you to control your portions, and make a healthier version of your favorite foods. Bake fish or grill beef and chicken on the barbecue. Sauté veggies in soy sauce for a tasty Asian twist.

Get Moving

Look for opportunities to exercise. If you’re in the office, walk around the building. After work, lace up your tennis shoes and take the dog for a walk. Ride your bike, or jog if you’re not a walker. Start with 10 minutes if you’re not usually active, and work up to 30 minutes.

Push Through Plateaus

At first, you may really be dropping the pounds, but at some point your weight loss will slow down and may even stop. Don’t get discouraged and give up. Cut your calories or increase your exercise to kick-start your metabolism.

 

 

 

4 Possible Causes of Abdominal Pain

 

skeeze / Pixabay

 

Abdominal pain shouldn’t be taken lightly. It can be caused by something as minor as overeating, but it can also develop into a life-threatening emergency.

Here are 4 possible causes of abdominal pain in menopause:

Healthier Diet

You’ve always been told that eating more fruits and vegetables is healthy for your body. However, if you’re in menopause, this sudden increase in fiber can lead to abdominal pain from gas and bloating.

Increase fruits and vegetables gradually, and if you’re still uncomfortable, try an over the counter gas medication.

Stomach Flu

There’s nothing makes you more miserable than the stomach flu. You vomit repeatedly, have episodes of diarrhea, and intense pain in the abdomen. It will seem like an eternity, but with rest and home care it should go away in a few days.

Ovarian Cyst

If you have a large ovarian cyst, it can put pressure on the abdomen, leading to pain and a sense of heaviness. Play it safe and make a medical appointment.

If you suddenly develop severe pain in the abdomen or pelvis, head for the hospital.

Appendicitis

When the lining of your appendix is blocked, it becomes infected and filled with pus. Appendicitis pain can start on either side of the abdomen, but eventually moves to the right side. The pain is severe, and if it is not treated as soon as possible, the appendix can rupture.

Once the surgeon removes your appendix, you usually have to stay in the hospital for a few days, and it may be weeks before you can resume your normal schedule.

Pros and Cons of a Meal Delivery Service

 

I was just watching a commercial for Blue Apron. Blue Apron makes dinner meals that are delivered to your home in a refrigerated box. All you have to do is follow the easy instructions and dinner is ready.

After a hard day at work, an easy dinner does sound appealing, but there are other factors to consider before you place your first order. Here are the pros and cons of a  meal delivery service:

No Grocery Shopping

You don’t have to stalk the aisles of the grocery store wondering what you’re going to cook.  Now, you just take out the refrigerated box, assemble your ingredients, and put it in the oven.

Vegetarian Meals

If you’re a vegetarian, you can still enjoy delicious meals. Options like Broccoli and Spinach Stromboli, and Thai Curry are vegetarian, and it’s fun to switch it up by trying new foods.

Large Variety

You won’t feel like you’re eating the same boring meals every night. Delicious noodles, seared salmon, and 5-Spiced Chicken are just a few of the yummy options.

Picky Eaters

Many of these meals may not agree with the picky eaters in your household. What if the family doesn’t like it? You may end up preparing another meal.

These meals are often served with vegetables, and I know my husband Mark would make a quick trip to McDonald’s for a Big Mac and fries, if I tried to feed him any vegetable besides corn.

Auto-Renewal

Read the fine print before you sign up for a meal delivery service. Some let you cancel at any time, but your request may not be in time to stop the next shipment.

Price

If you have a pinched pocketbook, a meal delivery service might be more than you’re willing to pay. The options are usually for two people or a family.  Family options with 4 recipes a week can run over $100.

3 Easy Remedies for Puffy Eyes

 

 

Menopause is the gift that keeps on giving. Now, in addition to menopause symptoms such as hot flashes and weight gain, you may have to cope with puffy eyes. The make-you-feel miserable symptoms include redness, itchiness, watering, and swollen eyelids.

Fluctuating hormones can cause fluid retention in menopause. Other causes may include allergies, sleep deprivation, hangover, or crying your eyes out over some sappy movie.

Here are 3 easy remedies for puffy eyes:

Ice

Your skin is inflamed, and applying ice can quickly reduce inflammation. Some words of caution: skin around the eyes is very sensitive, so wrap the ice bag in a clean moistened towel. The trick is to keep it on your eyes until your skin feels cool. Don’t leave on too long or you may damage the capillaries.

Chilled Cucumbers

You probably have some cucumbers on hand to toss into a salad, so this is a very cost-effective remedy. Cucumbers have good enzymes and astringents that not only reduce inflammation, but also tighten the skin.  Here are the simple directions:

  1. Cut thick slices of cucumber
  2. Put into the refrigerator for 10 minutes
  3. Lie down on a bed, couch, or floor and place the slices on your eyelids. Leave on for 10 minutes or until cucumber is warm.
  4. Repeat several times a day.

Cold Spoons

I had never heard of this remedy for puffy eyes, but it does make sense since cold reduces inflammation.   Follow these steps:

  1. Put 4-5 metal spoons in the refrigerator for 10-15 minutes.
  2. Place the back of the spoons against your eyelids.
  3. When the spoons feels warm, replace with cold spoons.

These remedies only offer temporary relief, so consult your doctor if puffiness persists.

How do you deal with puffy eyes?

 

 

Never Quit

Last week I had the opportunity to write for a new client, but a few days in, we mutually agreed that it was not a good fit. That was discouraging to say the least, but looking back I know it was the right thing to do.

That started me thinking about the hard times that you go through, and how easy it is  to give up on your dreams. I found this poem that has been so encouraging to me, and hope it  helps someone else along the way. This poem was written anonymously.

Never Quit

When things go wrong, as they sometimes will,

When the road you’re trudging seems all uphill,

When the funds are low and the debts are high,

And you want to smile, but you have to sigh,

When care is pressing you down a bit,

Rest if you must; but don’t you quit.

Life is queer with its twists and turns,

As every one of us sometimes learns,

And many a failure turns about,

When he might have won had he stuck it out,

Don’t give up though the pace seems slow,

You might succeed with another blow.

Often the goal is nearer than

It seems to a faint and faltering man,

Often the struggler has given up

When he might have captured the victor’s cup.

And he learned too late, when the night slipped down,

How close he was to the golden crown.

Success is failure turned upside down;

The silver tint of the clouds of doubt;

And you never can tell how close you are,

It may be near when it seems afar;

So stick to the fight when you’re hardest hit;

It’s when things seem worst that you must not quit.

 

5 Tips to Cut Salt in Holiday Foods

MarkusHendrich / Pixabay

It won’t be long before it’s holiday time again, and time to indulge in your favorite foods. Company is coming over and you want everything to be perfect. Yes, you know too much salt is not good for you, but it’s just one day, so you may decide not to worry about your sodium intake.

However, by making some small meal tweaks, you can cut down the salt without sacrificing taste. Here are 5 tips to cut salt in  holiday foods:

Turkey

Of course the showcase of a holiday meal is usually turkey and what’s not to like? That crispy brown skin and juicy meat make my mouth water just thinking about it. What you may not know is that many turkeys are injected with salt water before being sold. If you see the words, “enhanced,” “flavor-enhanced”, self-basting”, or “basted,” on the label, don’t buy it.

Ham

I prefer ham to turkey, but it really packs a sodium wallop. One way to cut the salt is to buy ham pre-cooked and cut it into slices. Rinse each slice with water, and squeeze dry. Simmer on the stove for 15-20 minutes. Use your own low-salt seasonings to pan-fry or re-bake.

Stuffing

All breads for stuffing contain salt, so you can’t avoid it completely. Make your own bread or cornbread, so you can control how much salt goes into it.

Potatoes

I don’t think I have ever been at a holiday meal that didn’t include mashed potatoes. It’s so tempting to dress them up with a big slab of salted butter, and add more salt to taste. Make your own recipe, or switch to sweet potatoes.

Gravy

A delicious gravy is a must, but look for brands that are low-sodium. Low sodium soup or broth is a delicious base, and then you can just add your own seasonings.

4 Tips to Make Healthier Pizza

 

Pizza is my favorite food. I could eat it every day of the week, and at least 3 times on Sunday. Give me a nice thick slice with pepperoni and sausage, and I’m a happy camper.

Unfortunately, I’m also watching my waistline, and that thick crust, gooey cheese, and high-fat pepperoni and sausage can derail my diet in a quick minute. Fortunately, there are ways you can make your pizza healthier without feeling deprived.

Here are 4 tips to make healthier pizza:

Crust Alternatives

No law says you have to use traditional pizza dough. Make mini pizzas with English muffins, or use whole wheat tortillas. To increase your vegetable intake,  cauliflower crust is lighter and delicious.

Low Fat Meats

BBQ chicken pizza is another favorite of mine. If you’re pressed for time, buy one of those delicious rotisserie chickens at the store that’s already cooked. For a new vegetable twist, throw on some cabbage, carrot, and red onion.

If you must have pepperoni, try turkey pepperoni. Read labels carefully to avoid brands with too much salt and preservatives.

Mexican Pizza

Mash black or refried beans into a tasty spread. Load it up with tomatoes, avocado, and onion. If you want to top it with a dollop of sour cream, buy the reduced-fat option.

Cheese

It’s easy to go overboard with the cheese and I have to confess there are a few times I have ordered it with extra cheese. To cut calories, use fresh mozzarella instead of shredded. One thick slice can be torn up and distributed evenly on top. Best of all, it’s only 70 calories.

I like the creamy taste of goat cheese, and it is lower in fat, calories, and cholesterol.

 

Are You Making These 4 Eating Mistakes?

Romi / Pixabay

One of the most frustrating things about menopause is how your body changes. A trim waistline in the past, may now be a pot belly. It’s easier to gain weight now because of declining activity, and less estrogen production.

There are still many things you can do to control weight gain, and correcting some eating mistakes may be all it takes to get you back on track.

Are you making these four eating mistakes?

Completing Eliminating Sugar

Yes, those sugary desserts are delicious, but the added calories can really pile on the pounds. Eliminate these goodies from your diet, but don’t cut out the natural sweetness that you get from fruit. Fruit is high in fiber and that keeps you full longer, and not reaching for unhealthy snacks.

Emotional Eating

The symptoms of menopause such as depression and hot flashes can make you feel so miserable, that you turn to food for comfort. Not only can you gain weight, but your energy level will drop, and you may have unresolved emotions.

Make new friends in your community, volunteer, talk to a friend, meditate, or set up some therapy appointments.

Dehydration

When you’re dehydrated, you may reach for a snack instead of something to drink. Cravings for sweet or salty foods may also increase. Aim for 64 oz. of water a day to keep metabolism high.

No Game Plan

If you don’t have a game plan for what you’re going to eat, you may be so hungry that you’re reaching for high calorie foods for a quick fix.

Sit down the night before, and plan out what you’ll eat the next day. You can keep a food diary, which is very helpful for keeping you on track, or just have some ideas in your head to remember.

How do you control your diet?

 

4 Reasons Eating Smaller Meals May Hinder Weight Loss

 

Does eating smaller meals raise your metabolism? This issue has been debated for years, but now a new study from the University of Ottawa, found no weight loss advantage to eating six smaller meals than the traditional three.

You may enjoy eating smaller meals, but your weight loss goals may be harder to reach.

Here are 4 reasons eating smaller meals may hinder your weight loss:

Overeating

When you’re eating several times a day, it’s hard to remember what you had at each meal, so you may end up eating too much. It’s also harder to balance essential nutrients such as proteins, fat, and carbs.

Deprivation

You may not be satisfied with smaller amount of your favorite foods, and eat more later in the day to make up for it. From a psychological angle, you never sit down to eat a regular meal, so you’re constantly wanting more to eat.

No Prep Time

Eating more often means you need to have healthy snacks on hand at a moment’s notice. If you’re working or just have a busy lifestyle, you may not have time to cut vegetables, prepare salads, or have a protein food you can grab on the run.

You’re Not Burning Fat

Continual eating means that the body is constantly releasing insulin. All of that insulin is stored as sugar, and keeps other enzymes in the body from releasing fat.

What weight loss methods have worked for you?