(Update: OK, I did the 15 minute work out for the first time. let me clarify my " it's not really hard" comment...it's harder than I thought! Looking at the photos of the skinny, happy model, well, I guess I projected myself onto her. It's not too hard though....I did it, 2 sets of 12 reps for each move and I can already feel my muscles firming up! I guess if it's too easy, it doesn't do anything. And I know it will get easier as I continue. So go for it....if I can do it, really, you can too. But, only one drawback....being down on the floor I saw that I rally need to vacuum!)
According to the Mayo Clinic, women may gain weight and belly fat for a number of reasons during menopause. The most obvious reason is normal aging. As we age, our metabolism slows down and it simply takes more to get the extra weight off. ( do the BMR calculation, on the right under 'tools') For most of us, our physical activity also begins to decrease as we age. Heredity also plays a part in the development of belly fat during menopause. Take a look at family pictures of your mother, grandmother and great-grandmother - how many post menopause “apples” ( you know, the big round middle on top of thin legs) in the family ?
Body fat distribution varies. Some people may be apple-shaped and carry most of their excess body fat around the stomach. Other people may be pear-shaped and carry most of their excess body fat around the hips, buttocks, and thighs.
You can check to see if you are apple- or pear-shaped by dividing your waist measurement by your hip measurement. This will give you your waist-to-hip ratio. Women with waist-to-hip ratios of more than 0.8 and men with waist-to-hip ratios of more than 1.0 are apple-shaped. So, grab a tape measure...and a calculator!
Another culprit during menopause is hormonal changes. The hormonal changes that we undergo impact the way our body processes and breaks down fat. The end result is more belly fat.
This belly fat isn’t just unsightly, it’s dangerous! The belly fat that we can see ( and pinch!) is subcutaneous fat. While unsightly, subcutaneous fat is not likely to cause you any significant health problems. The real culprit is something that we can’t see - visceral fat. Visceral fat is the deep belly fat that surrounds your internal organs. Visceral fat is a killer. Click on that illustration there on the left to see it bigger and get really motivated! This type of fat has been linked to the development of a number of diseases in women, including:
• Increased risk of cardiovascular disease
• Diabetes
• Cancer (Breast cancer, Colorectal cancer)
• High blood pressure
• Gallbladder
• Metabolic disorders
How much belly fat during menopause is too much? At what point should you be concerned? Is simply calculating your BMI enough to determine if you have too much belly fat? According to the Mayo Clinic, the best way to determine whether or not you have too much belly fat is to simply measure your waist! If your waist is more than 35 inches, then you have too much belly fat and your health may be at risk. So, ladies, take action. Pick up that tape measure and measure that belly!
Okay, so how do we turn apples into hourglasses?
So do we have to do a zillion crunches every day to get our waist back? Well, that will tone your ab muscles but if you still have a layer of fat over them, you'll have to add in some cardio to burn calories and reduce fat.
Actually any exercise reduces stress and insulin levels which lowers your cortisol levels.....(cortisol is that evil hormone that causes belly fat).
So if you've added some strength training ( this week's exercise challenge) to your walking routine, you are on your way to keeping your waistline. But, today's tip shows you how to 'step it up"
Blast that Belly Fat!
To triple the number of calories you burn, go to where it’s hilly. Walking on hills can burn tons of calories and fat, so you’ll work that stomach pooch off faster than you would on flat terrain. Uphill walks are great for strengthening and shaping your lower half—plus, you’ll feel stronger and go faster on level ground.
Make it work for you
Start by changing your walking routine: Twice a week, replace 25% of your flat route with short or gradual hills. (New to walking? Start with 20-minute walks that include 5 minutes of hills.) After two weeks, seek out longer or steeper hills, and add 10 percent more climbing each week. Your goal is to do between one-half and two-thirds of your workout on hills.
Live in a flat area? Substitute this treadmill climb: After a 10-minute warm-up, gradually increase the incline from 0% to 2% for 5 to 10 minutes. Then, gradually decrease the incline in the same amount of time, finishing with 5 to 10 minutes of flat walking. Each week or two, increase the incline by 1 percent.
Recipe of the Day
This recipe features Chard. Chard is kind of like spinach and i guess you can substitute spinach here if you like. I have to say the only kind I have ever had ( once) was the red kind, which is kind of bitter. But, last night I had some sauteed green chard (it's milder than red) at a local restaurant that was so delicious, I had to come home and look up recipes. This one looks good. And it has pancetta a type of bacon. We all know that everything is better with bacon!
It makes a great side dish and is loaded with good nutrition!
Chard with pancetta, shallots and walnuts
- 2 thin slices pancetta, (1 1/2 ounces), diced (see Tip)
- 2 medium shallots, thinly sliced
- 1 pound chard, stems and leaves separated, chopped (see Note)
- 1 teaspoon chopped fresh thyme
- 1/4 cup water
- 1 tablespoon lemon juice
- 2 tablespoons chopped walnuts, toasted (see Tip)
- 1/4 teaspoon freshly ground pepper
| 1. Cook pancetta in a Dutch oven over medium heat, stirring, until it begins to brown, 4 to 6 minutes. Using a slotted spoon, transfer to a plate lined with paper towels. |
| 2. Add shallots, chard stems and thyme to the pan drippings and cook, stirring, until the shallots begin to brown, 4 to 5 minutes. Add chard leaves, water and lemon juice and cook, stirring, until wilted, about 2 minutes. Cover and cook until tender, 2 to 4 minutes more. Remove from the heat; stir in the pancetta, walnuts and pepper. |
Nutrition InformationVitamin A (90% dv), Vitamin C (25% dv), Magnesium (18% dv)
RECIPE TIPS:
To toast chopped walnuts: Cook in a small dry skillet over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 4 minutes.
Note: After washing the chard, allow some of the water to cling to the leaves. It helps steam the chard and prevents a dry finished dish.
Lunch: organic hot dog, whole grain bun, pickles, onions-400
Dinner: Cod filet, green beans and carrots,( from my garden!) 1 tsp smart balance-400
snack- bowl of cut up watermelon-70
4 oz wine- 120
cookie dough-160
( and I will come clean, I found a baggie of gluten free cookie dough in the freezer, I broke off a chunk and ate it...and enjoyed it immensely. Then I threw the rest of the bag away)
Total- 1300
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