Tag Archives: Over 40

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The 3 Most Common Questions You Are Not Asking

In this episode, I am going to address the top 3 common concerns most of you have but feel uncomfortable saying out loud when it comes to weight loss or working on changing your body composition.

My concern is, that although many of you have a certain nutritional goal, you will end up deciding not to do anything about it, just because you are not aware of the answers to these three concerns.

So I’m here to help. And I hope this episode will eliminate a certain objection you may have when thinking of working towards a nutritional goal.

Articles:

https://www.ncbi.nlm.nih.gov/books/NBK555906/

https://uconnruddcenter.org/research/food-marketing/

https://www.hsph.harvard.edu/nutritionsource/superfoods/

https://www.mintel.com/press-centre/super-growth-for-super-foods-new-product-development-shoots-up-202-globally-over-the-past-five-years/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8868247/

Categories Free Resources, Listen

Guest: From slim-built to muscly & healthy

Jordan is a 42-year-old man who decided to transform his body composition and invest in his long-term health. He kindly agreed to share with us his personal experience, valuable insights and some great tips on goals, motivation, discipline, and more.

After my chat with Jordan, I will share some of my thoughts about a topic I extracted from our chat.

Article link:
https://www.health.harvard.edu/blog/how-much-protein-do-you-need-every-day-201506188096#

Categories Free Resources, Listen

Sleep, Weight & Health

Why is sleep important? Can sleep deprivation affect our weight?

In this episode, I talk about the importance of sleep and provide 10 things you could do to improve your sleep. Why should you look into that, you may ask? Because sleep is fundamental to human health and well-being and impacts every aspect of our lives. It is crucial for physical health, cognitive function, emotional well-being, productivity, and performance.

I cannot overstate the significance of getting good quality and quantity of sleep.

Research links:

https://pubmed.ncbi.nlm.nih.gov/25535358/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4049314/

https://pubmed.ncbi.nlm.nih.gov/18564298/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6751071/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3767932/

https://nigms.nih.gov/education/fact-sheets/Pages/circadian-rhythms.aspx.

https://www.ninds.nih.gov/health-information/public-education/brain-basics/brain-basics-understanding-sleep

https://www.youtube.com/watch?v=nm1TxQj9IsQ&t=4s

https://www.nccih.nih.gov/health/melatonin-what-you-need-to-know

https://www.proquest.com/openview/799eb1dfdb388d6ed01f8c02abd7af6d/1?pq-origsite=gscholar&cbl=30130

https://www.wm.edu/offices/sportsmedicine/_documents/sleep-manual

https://www.niddk.nih.gov/health-information/diabetes/overview/what-is-diabetes/prediabetes-insulin-resistance.

https://www.health.harvard.edu/staying-healthy/blue-light-has-a-dark-side

https://www.health.harvard.edu/blog/weekend-catch-up-sleep-wont-fix-the-effects-of-sleep-deprivation-on-your-waistline-2019092417861

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Guest: Overeating & Food Addiction Struggles

In this episode, I am chatting with James who is a man in his late 40s who has been struggling with food addiction for a while now. He openly talks about different hurdles in his life and what brought him to where he’s at today. James shares with us some of his personal thoughts and life events that you may find very relatable.

After my chat with James, I will share some important facts to keep in mind about the subject of food addiction. I will also provide 3 things that can be done to support a person who has a food addiction.

Here are the links to support this episode:
https://newsinhealth.nih.gov/2015/10/biology-addiction

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6770567/

https://www150.statcan.gc.ca/t1/tbl1/en/tv.action?pid=1310046501

https://www.sciencedirect.com/science/article/pii/S000291652203177X?via%3Dihub

https://www.npr.org/2022/03/31/1090009509/addiction-how-to-break-the-cycle-and-find-balance#:~:text=A%20dopamine%20hit%20brings%20about,%E2%80%93%20food%2C%20water%2C%20shelter.

https://www.youtube.com/watch?v=p3JLaF_4Tz8

So please have a listen and I’ll see you on the other side.

Categories Free Resources, Listen

Guest: Trauma, Grief and Health – Podcast

Today I am chatting with Sara. Sara and I initially intended to chat about diabetes, yet this episode quickly turned into talking about something else. An intricate pathway which led Sara to where she is today has impacted her health and she openly and beautifully talks about it. This episode is yet another reminder that there may be some events in our lives that could most likely turn into underlying triggers and translate into health challenges later on in life.

Sara, now in her late 50s, expresses quite a few invaluable points that will remind us all of the interesting and complex collaboration between the body and mind.

Categories Free Resources, Listen

Guest: A Fitness Competition at 38 – Podcast

Today my guest is Stacey who joined a fitness competition when she was in her late 30s and as a mother to a very young child. Stacey shares with us parts of her personal experience as a competitor and provides some valuable tips.

Whether you are considering joining such a competition or simply intrigued by this fascinating world, this episode is a treat. As this podcast is about realistic healthy living, even if a fitness competition is not down your alley, I highly recommend listening to it as there are some great insights about the overall thought process, nutrition and mindset.

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What is a Realistic Healthy Lifestyle – Podcast

What does healthy living means to you? What does that concept trigger in your head? A healthy lifestyle can mean different things to everyone. For some, it may be perceived as something unattainable thinking that such a lifestyle is too difficult to maintain. While for some, it is already a part of what they practice regularly.

I personally think that there is some kind of an ideology behind the concept of a healthy lifestyle which makes it sound almost intimidating. So in my practice as a nutrition professional, I always put emphasis on realistic solutions. Let’s admit it, life is already challenging, so why make it more with choices that sound great on paper but may not be practical?

Because a healthy lifestyle is such a wide term, I thought that maybe I should dedicate the very first episode to my take on the basics of realistic healthy living.

I have come up with what I think to be the top 7 components of healthy living. These of course can be broken down into further files and folders but my intent is to keep it simple for now.

The following 7 components can serve as general points that we all could look into and see if a modification is in order.

Whatever you decide to do, please check with your doctor first.

Categories Free Resources, Listen

What to expect from the RHL podcast

Thank you for being here! Have a listen to this short intro so you know exactly what to expect from my podcast. I am excited to share some helpful information that can support and encourage you as you pursue a healthier lifestyle.

If you wish to support me and my podcast,  it is easy, simple and free: Please click the ‘follow’ or ‘subscribe’ button and if you wish, please share it with anyone that could possibly benefit from it.

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5 pointers before starting a fat-loss program

The formula for weight loss – energy in versus energy out – may be simple but, for most of us, is not easy. What I have learned over the years of working with a wide variety of clients is that the reasons for overeating are many and can be different from one person to another. Some reasons may stem from physiological, emotional, and/or mental struggles, which means that when we want to lose fat, everything should be taken into consideration and not just the mathematical formula.

Dig in for your real reason

Ask yourself why you want to lose weight and be as honest about it as possible. Throughout the years of my practice, I have heard a variety of reasons, some of which are: To be able to receive compliments that will make me feel a certain way; for health reasons; to fit into certain clothing as I used to; to satisfy someone else’s wish about my weight and many other reasons. Please dig deep and find out your personal reason and ensure it is a good reason which will keep you motivated throughout the process.

Prioritize your health

In order to lose weight, you will need to provide your body with less energy than it is used to. That can cause some fightback from your body while it adjusts to the new, lower energy input. Therefore, before starting a weight loss regime, ask yourself whether you are physically healthy. Check with your doctor and get his blessing. You see, when we are not healthy, our magical body does a lot to deal with the illness and uses many resources to improve on that issue. Adding another big task such as weight loss is not always beneficial. Yes, there are certain illnesses that weight loss could help with, but in such cases, the process has to be done in a very specific way.

Put the scale away

In a normal fat loss program, fluctuations in weight and the way we eat are common. One day you can stick to the program religiously and the other you are invited to a party where you indulge and stray from the program. Our body is not built to have the same weight 24/7/365. Some days we retain water, some days we are menstruating and some days we moved a bit more. The number on the scale can drive us crazy and, most importantly, it does not tell us much about the composition of the weight we have lost or gained. So consider putting the scale aside. Good feedback for your weight loss would be the way your clothes fit you as you progress with the program.

Consider working with a professional

Before starting a fat loss program, there may be some questions you want to ask yourself. Some examples are: Which weight loss diet should I go with? What is the best and most suitable for me? Is the diet I am going on sustainable, healthy and safe? Remember that trendy diets are just that – trends. Most of them do not work and if they do, more often than not, they are not sustainable and/or safe. Your new diet should be personalized and fit you based on a large range of factors that are unique to you.

Let them be

So your auntie, co-worker, mother and friend all have something to say about your choice of diet? That is their problem, not yours. Do your research for the best and safest solution for you, put your head down and do what you need to do to get to your goal without allowing anyone to discourage or confuse you. As we are exposed to so much information about nutrition, so much of it can be unsafe, and mostly – not considering you. Many diets are general and may or may not work for you and be safe for you. You are unique and so is your fat loss path. If you can, work with a professional and stick to your plan.

Categories Free Resources, Read

How to Maintain a Healthy Relationship with Food

We often talk about our body using the car analogy – “Fuel your body”, “treat your body as if it was a luxury car”, “you can’t run on an empty tank” etc.
While these are great analogies, still a car is a machine. We have emotions and we do not just eat food for energy.
Now more than ever, we consume foods that nourish an emotional, social or psychological aspect of our life, and that’s okay. It may become a bit of an issue when these are the main, or only, motivators to eat.
Creating a healthy relationship with food takes a conscious effort. Whether you have been feeling a bit out of touch with your personal relationship with food, or need a boost to make some improvements, here are 5 practices to consider:

1. And the prize goes to...

As a kid, did your parents promise you dessert only if you finished your broccoli? Alongside the good intentions, this innocent sentence may have instilled in our brain that sweets and desserts are a reward. So now that we are all grown up, we can put in some work and gradually erase that message, while making our own rules which support a healthier approach to foods.

2. A relaxed approach.

A relaxed approach to eating does not mean you can eat whatever you want any time and throw away all your health goals. A less restrictive approach enables you to eat when you are hungry, enjoy some birthday cake if you want to, and not to beat yourself up for deviating from your eating pattern. It allows you to see food both as an energy source and as pleasure. Imagine a long road with little stops on the way where we get to take a break and once we’re ready, go back to our main road.

3. What are you craving?

The media and some health professionals tell us it is beneficial to replace the “real thing” with alternatives or “healthier” options to what we really crave. Cravings are caused by a variety of reasons. Some may be physical, emotional, psychological or a combination of these. Yet, it is okay to crave a chocolate chip cookie and eat exactly that, instead of going for a more nourishing choice which may or may not fullfill that craving. We may end up consuming more foods which do not satisfy the craving because we really wanted a chocolate chip cookie. If we consciously practice listening to our body and removing guilt, we can find that place where we can eat the cookie, enjoy it and move on with our life.

4. That hungry feeling.

Our magnificent body communicates with us regularly. Sometimes in more than one way. We would highly benefit from listening and embracing what it tells us. Being in tune with our hunger cues can help us eat when we are hungry and stop eating when we are satisfied. However, how many times have we eaten because of social pressure, something smelled really good or it was lunchtime but we were not really hungry yet? Or, maybe the opposite – have we suppress our appetite because we were busy, it was too early or too late, we just had a snack etc. Reconnecting to the feeling of subtle hunger and satiety is something we need to mindfully practice and accept as the cues to help us decide whether to eat or not.

5. Allow flexibility.

There are so many different weight-loss diets out there, of which the majority are too restrictive, making them unsustainable. Some may cause us to put back the weight, and some affect us in a negative way to the point we develop unhealthy relationships with food. Being flexible with food choices allows us to maintain a certain way of eating while permitting ourselves to deviate from it when we want to. A romantic dinner that involves a scrumptious dessert, a glass of wine with girlfriends once in a while, or occasionally replacing a healthy meal with a take-out order because we are too exhausted to cook. Allowing flexibility in our way of eating will support a less strict approach to eating and will assist with a healthier relationship with food, long-term.