10 Best Exercises to Alleviate the Symptoms of Menopause

Hi Peeps,

I know it has been awhile, but I'm back and trying to get in some kind of shape before the summer & golf season begin!

Every woman experiences menopause differently. For some, the symptoms are mild and pass quickly. For others, it’s an explosion of hot flashes and mood swings.
Here are some of your best bets for adapting—from fitness to stress reduction.



                                   1. Cardio

                                     
                                       2. Strength Training

                                       3. Yoga/Mediation 

                                       4. Dancing

                                       5. Elliptical/Stair Master

                                       6. Zumba

                                       7. Vigorous house work/yard work

                                       8.  Be Realistic

                                       9. Be Creative

                                       10. Stay Motivated

PS.  Try to find a workout Partner (Kelly), to keep you motivated and socialize to make the time go by faster.

        Good-Luck and see you soon!

         Candy Watts

Garcinia (Fat or Fiction)?

This topic I would like your input on; the OTC/mail order vitamins that make you "Lose 2 sizes before the month is Over".  

First it was, Garcinia Cambogia, now it's Garcinia Lean Xtreme & Nature Renew Cleanse, supposedly going to help you lose a tone of weight, without changing your diet or exercise regimen.
I personally have used Garcinia Cambogia & Green Coffee Bean, for quite a while and have little results.

• "When Garcinia Lean Xtreme was combined with Nature Renew Cleanse, the subjects saw an additional 49% reduction in fat loss along with a further 4.6% reduction in overall bodyweight".
• (Healthy living website).
• 
  
• I'm going to blame this on "MENOPAUSE", which I believe is the Devil in my Belly, not allowing me to lose weight.  I work out 3 times a week and try to watch my carb & sugar intake.
• I have lost 11 pounds since Thanksgiving, but that was including the 4 pounds I put on during that Holiday.
• So, if any of my followers try the combined Dynamic duo above, please keep me posted on your results.  Have a great Valentines Day (not too much Chocolate!) 
• Candy

Natural remedies Vs Estrogen tablets.

Around their mid-forties, women's bodies gradually start making less of the female sex hormone estrogen.  

Estrone is widespread throughout the body. It is the main estrogen present after menopause. (webMD)

Our monthly periods become less regular and eventually stop completely. One has reached menopause when she has had her last period. The word "menopause" might be misleading because it is not a "pause," but an ending. Women can no longer get pregnant after menopause. The average age of menopause is 51. But it is also normal at a much younger or older age.

Premature menopause is menopause that happens before the age of 40 — whether it is natural or induced. 

I started taking estrogen when I was 40 (when the hot flashes began), I am now 52, and have been off Estrogen for two months.  The hot flashes have returned, but not as severe as in the past.  I have started an Herbal regimen "Black Cohosh", I only take 2 a day, one in the morning and one before I go to sleep at night (when hot flashes are more prominent).  

Be careful when taking Prescription drugs for a long period of time, the side effects may be severe!

Keep working out & eating healthy!!

Later PEEPS,

Candy

Working out doesn't mean, you should eat more!!

You're eating back all the calories you burn.

Exercise can help you lose when you're really using it to burn extra calories, (not as a reason to eat more).

You're relying on exercise alone to do the trick.

The best way to lose weight is to cut back on what you eat and increase your burn through exercise (not one or the other).

You're not eating as healthfully as you think.

If you're not meeting and/or you don't actually track your food/nutrition to see how it all adds up in black and white, don't make assumptions about how "good" you really do eat. (This is definitely something you need to get used too).

You're doing the wrong kinds of exercise.

The best exercise plan emphasizes cardio for calorie burning, but still includes strength training to preserve lean muscle, (both are important; neither option can do everything).

You're not being consistent enough.

Eat right and exercise as consistently as possible and apply both moderation and portion control when it comes to indulging. (I try to make it to the gym at least three times a week, start with cardio, then some weight training, to get rid of Bingo arms!!).

You're not measuring the right things.

Don't just rely on the scale to measure your weight loss. That number won't really tell you everything you need to know, (if your clothes are fitting better than your on the right track).

You have an underlying issue.

If you've truly tried everything mentioned here and more—and simply aren't making progress—it would not hurt to check in with your medical provider to see if any underlying issues are at play, (like Iv'e been saying; MENOPAUSE).

HENOPAUSE

I'm still struggling to lose weight, even though it has been over a year since I joined the gym.  Typically I go to the gym three times a week, it is much easier to go to if you have a regular partner (Kelly V. you have been working too many hours, I need you)!

Although it is not easy to lose weight during and after menopause, exercise, a healthy diet, and natural supplements can assist women to lose weight at these times.  My question is; How long does it take to drop a few pounds??

Consume a rich and varied diet. It is important that women who want to lose weight during and after menopause consume at least five potions of fruit and vegetables a day. 

Drinking green tea. This is filled with antioxidants, and water really helps women to feel more energetic. Green tea can also help to cleanse the body and assist women to lose weight during and after menopause.

Exercise regularly. Doing regular moderate exercise is extremely important when trying to lose weight during and after menopause. 

Natural supplements. I take a Multi-vitamin for women over 50, just saying, that number can make weight stay on!!! Very often taking a natural supplement that helps keep the body's systems in balance can assist women who are trying to lose weight during and after menopause. 

Alcohol. Also contains empty calories and sugars that contribute to weight gain. If a woman wishes to replace her calorie laden glass of white wine or pint of cider, a vodka and slim lime tonic is a good alternative. Even in these cases, it is important that alcohol be enjoyed in moderation.  The holidays are right around the corner and you know what that means???  

We can only keep trying!

Love ya, Candy

If exercise could be bottled, everyone would take it.

If you're over 50, some say you're "over the hill." Others say "50 is the new 30.'" 
But turning 50 doesn't have to be the end of being fit and energetic. Although it may take some patience, you can be slim, sleek and foxy into your mature years 
(I've been working out for a year and still don't see sleek & sexy!!!}

You're not the same person you were when you were 25 years old.

You’ve had kids, have/had a job, volunteered and done many other things by the time you turn 50 years of age.

But through smart eating and regular exercise, most women in their mature years are staying fit — and fabulous! 

(maybe not so fabulous, but at least working towards feeling better)

For women over 50, physical activity may help tame some of the symptoms of menopause — hot flashes, joint pain, anxiety, depression and sleep problems.

(I still prefer alcohol to tame the symptoms)

Exercise also helps reduce your risks for heart disease, osteoporosis and diabetes, helps control weight and even melts belly fat.

(just ask my girl Kelly, she has lost 55 pounds!!  U' Go Girl")

Many difficulties of aging are linked to an inactive lifestyle. And while your chronological age may be 55, your biological age can be 35 — if you follow a consistent exercise program.

That's why, if exercise could be bottled, everyone would take it. 

Love Ya,

Candy Watts

Good vs Bad Carbs???

Is one carbohydrate truly better than another, apparently so. With multiple messages circulating about sugar, complex carbohydrates, fiber, low carb diets, and how sugar and bad carbs are making us fat and, it is hard to know the real truth behind carbohydrates. 

Carbohydrates:

To even begin this discussion you must first have a good understanding of what carbohydrates actually are. Many people tell me, "I have been cutting my carbs to lose weight" but in fact they are cutting out breads, rice and pasta and eating plenty of milk, vegetables and fruit, unaware that those items also contain carbohydrates.

So, what does the carbohydrate group include? Below is a rough breakdown of the carbohydrate group:

• Starch such as bread, pasta, rice, cereal grains and starchy vegetables such as potatoes (white and sweet), beans and peas
• Fruit and fruit juices
• Non-starchy vegetables and vegetable juices such as spinach, carrots, tomatoes, onions, and eggplant
• Milk and milk-type products such as milk, yogurt, pudding, soy milk and rice milk
• Sweets and other carbohydrates including a variety of items with added sugars including baked goods, regular soft drinks, syrups, jellies, and even some condiments such as barbecue sauce, salad dressings and ketchup

With that being said, what is recommended by National Academies Institute of Medicine is that adults, to prevent chronic disease, should consume 45% to 65% of their calories from carbohydrates, 20% to 35% from fat, and 10% to 35% from protein.

With approximately half of your diet containing, carbohydrates it is no wonder that carbohydrates are a hot topic at the forefront of discussions concerning weight control, development of diabetes, heart disease and even cancer.

As I began to check the carb grams in food I realized that the foods I eat on a regular basis, are packed with carbs, banana 27g, One cup of milk 12g, one bagel 48g of carbohydrates.

Good carbs (whatever that means), still contain carbs, but are much less in the sugar content, therefore they are "good"for you.

Conclusion; we need to watch our sugar intake and choose "good" carbs over "bad", (no wonder i'm not losing any weight!!!) 

Picture by, PositiveMed.com