Why Weight Loss Gets Harder with Age (how to overcome)

Archives for February 2018

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Have you found that it’s gotten harder to lose weight as time has gone by?

More importantly, are you finding that the pounds are starting to creep up on you, even though you're eating healthy?

Weight gain and loss are tied to the food that we eat. But research has shown that there is something even more important at work.

Scientists have shown that as we get older and stop moving our bodies as much, it creates a change in our muscles that make us gain weight and lose energy.

Middle Age Mitochondria Matters

The change that takes place is in the amount of “metabolically active muscle” we have. This is a muscle that doesn’t have as much fat.

Instead, it has a lot of microscopic powerhouses called “mitochondria” that boost our metabolism.

Mitochondria keep your muscles fit and lean. But if you spend more time sitting than moving, your body responds by getting rid of them and replacing them with fat.

You lose energy and you gain weight. You’re also at a greater risk for diseases like diabetes.

The good news is that you don’t have to run marathons or lift weights every day to keep your mitochondria intact. And even if your muscles have lost these powerful elements, you can get them back with just a little bit of effort.

Not only will it help you to shake off those extra pounds, but it will also have you feeling better fast.

Researchers who measure the impact of movement on mitochondrial levels say that if you walk just three days a week for 45 minutes, your body will start growing new ones.

This is true even if you’ve never exercised before. Whew, what a relief, right? 

One study asked men and women in their late 60s who’d never exercised to start using a treadmill or exercise bike 30 to 40 minutes a day for 4 to 6 days a week. Twelve weeks later the group had boosted their mitochondrial levels by 68%.

Compare that to a group of elderly people who did not exercise for a full year. The fat in their muscles increased by a dangerous 18%.

How to Boost Metabolically Active Muscle (at any age)

  • adult couple walking dog weight loss tips aging

    Walk at least 3 days a week for 35 to 45 minutes. 5 days would be even better. If you want to burn more calories, walk faster for a few 1-minute intervals.

  • Lift weights 2 days a week for 20 minutes. Resistance training helps keep lean muscle mass and keeps you strong.
  • Eat 15 to 27 ounces of protein every day (depending on gender and activity level). This helps build new muscle tissue and prevents muscle loss.
  • Make sure you get plenty of Vitamin D. When you don’t have enough, your muscles can become weak. Most people are Vitamin D deficient and don't even know it.

There’s a lot to be said for letting go of some of your concerns about body image as we get older, but that doesn’t mean we should give up our strength and energy.

By taking these simple steps you can help prevent the weight from creeping on and boost your vigor and overall health.

Yours in health and happiness,

Danette

P.S. Please share this article with your friends who are frustrated by middle-aged weight gain and I invite you to comment below too! Have you adopted the mindset to celebrate your aging body?

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Many of the worlds' most talked about natural remedies have been used for centuries, and this is especially true of Pandan leaves.

If you have diabetes, high blood pressure or anxiety, you're going to like what I share today!

Pandan is a tropical plant that grows in southern Asia. It has a sweet smell and bright green color, and it is used as a flavoring in drinks and desserts.

The leaves are also used to wrap foods such as rice or chicken in the same way that banana leaves can be. Pandan is also ground into a sweet paste that can be used in baking.

Top 10 Healthy Uses for Pandan Leafs

1. Stress reliefPandan leaf tea table health benefits

Many people use Pandan leaves to make a tea that relieves anxiety. Yes! How easy is it to sip on a nice hot cup of tea?!

Wash down these foods that ease anxiety with a cup of Pandan leaf tea.

2. Pain relief

Pandan tea contains plant alkaloids that help reduce joint pain, headaches, and earaches. The tea can be sipped or mixed with coconut oil to make a soothing cream that eases arthritis.

It's one of many all-natural painkillers you can find in your kitchen.

3. Gum pain

Inflammation of the gums can be soothed by chewing Pandan leaves. The leaves can be fresh or dried.

4. Mosquito repellant

An extract made of Pandan is good at keeping biting bugs away and has none of the harmful side effects of DEET.

5. Stomach crampswoman bloated Pandan leaf health benefits

Drinking Pandan tea can help relieve bloating and stomach cramps.

6. Regulates blood pressure

Drinking Pandan tea can lower high blood pressure and keep it under control.

7. Detoxification

Pandan tea is a powerful detoxifier. One or two cups a day will help clear waste from the body.

8. Stops dandruff

Pandan leaves can be crushed into a powder and mixed with water. This can then be rubbed into the scalp to get rid of dandruff.

9. Sunburn reliefsunburn relief Pandan leaf health benefits 3

A concentrated brew of Pandan tea can be added to a bath to relieve the pain of a sunburn. Of course, an ounce of prevention is worth a pound of cure so here are some tips on sunblock and an all-natural sunscreen recipe you can make.

10. Controls Blood Sugar

Of all the health benefits that Pandan leaves are known for, perhaps the most important is its ability to control diabetes. The symptoms of high blood sugar can be very sneaky too!

A 2015 study looked at the impact that an extract from Pandan leaves has on blood glucose levels.  30 people were asked to drink Pandan tea after glucose loading. The test showed that the tea was able to keep sugar levels steady.

The scientists behind the study intend to study the leaves further and may create a new diabetes drug from the extract.

Where to Find Pandan Leafs

You can buy Pandan leaves at any Asian market. They are available either fresh or frozen.  You can also buy Pandan paste online.

To make 2 cups of Pandan tea:

Rinse 3 of the leaves and cut them into thin slices

Add the cut-up leaves to 3 cups of water

Boil until the water has been reduced to 2 cups

Enjoy!

To give your tea an extra health boost, make it using both Pandan and lemongrass. Lemongrass is another Asian plant that has similar healing properties. Combining the two gives the tea a fresh, bright flavor and boosts its medicinal effect.

Yours in health and happiness,

Danette

P.S. Please help me spread the word about this powerful leaf and I welcome your comments below. Have you ever heard of Pandan leaf tea before reading this?

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If you have IBS then I don't have to tell you it's inconvenient, uncomfortable and even downright embarrassing at times, to say the least.

Irritable Bowel Syndrome, or IBS, causes pain, cramping and gas. People who have it may get constipated or get sudden diarrhea. Many suffer from both.

IBS is a chronic condition. Once you have it, you need to learn to live with it. That means knowing what will trigger an attack, and what to do to prevent one.

What Can Cause an IBS Attack?

Nobody knows what causes IBS, but there are some things known to cause its symptoms. These include:

  • Stressdairy products table woman stomach ache natural IBS remedies
  • Hormone changes such as menstrual periods
  • Some foods, including wheat, dairy, citrus fruits, cabbage, beans, soda. There’s a group of foods known as FODMAPS, or “fermentable oligo-, di-, and monosaccharides and polyols” that can cause IBS symptoms. These foods include grains, produce and dairy.

There are drugs you can take to treat IBS, but many find their side effects are as bad as IBS itself. A lot of people find that natural remedies help.

Top 7 Natural Remedies for IBS

1. Prebiotics

These are nondigestible carbs that help good bacteria grow in your gut.

Foods that contain prebiotics include:

  • raw asparagus
  • onions
  • garlic
  • bananas

2. Probiotics

These are live bacteria found in fermented foods and supplements. The best sources are Greek yogurt and kefir. Both can be found in your local market’s dairy case.

3. Peppermint Oil

Peppermint is known to prevent spasms by relaxing smooth muscles.

Cramps are one of the most troubling and painful symptoms IBS patients suffer.

4. Fiber

fiber rich food on table natural IBS remedies

Though fiber can make symptoms like bloating or gas worse, some IBS patients find that adding psyllium to their diet can help them feel better. This is especially true for IBS patients whose symptoms include constipation.

Try adding fiber-rich foods, including beans and fresh produce, though it's a good idea to introduce these foods slowly.

5. Exercise

Studies have shown that exercising helps reduce stress. At the same time, it helps your intestines function normally.

6. Iberogast

Iberogast is a liquid that is made of plant extracts that have been shown to relieve IBS spasms and pain.

7. Stress Relief

woman relaxing yoga meditation natural IBS remedies

Studies have shown that stress makes IBS symptoms worse, and can often be the cause of them.

Patients are encouraged to add yoga, relaxation exercises and mindful meditation to their daily regimen. Doing so can help reduce anxiety and increase the ability to cope with challenging situations.

Avoid these foods that can make anxiety worse!

It can be hard to get the nutrients you need while paying attention to your IBS, but smoothies can help.

2 Smoothie Recipes to help with IBS

IBS Green Smoothie

1 cup butter lettuce
2 celery stalks
½ banana
1 cup papaya
1.5 cups Greek yogurt or kefir

Blend all ingredients and enjoy!

Low FODMAP Green Smoothie

1/2 Cup Spinach
½ Cup Kale
1 Orange peeled
1 Tablespoon of Ground Flaxseed
1 Tablespoon of Ginger Juice or ½ inch of raw ginger
Kefir or yogurt to desired thickness

Blend all ingredients and enjoy!

Yours in health and happiness,

Danette

P.S. Please share this with your friends and loved ones and I invite you to comment below too. What works for you when IBS strikes?

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If you are living with PCOS (polycystic ovary syndrome) then you know it's not easy to deal with.

PCOS, or polycystic ovary syndrome, is a problem that affects women during their childbearing years. It causes irregular periods and makes the body produce too much of a male hormone that causes a lot of other problems.

Doctors usually suspect that a patient has PCOS when two or more of the following symptoms appear:woman checking hairline coping PCOS

  • Periods that last a long time or happen infrequently or irregularly.
  • Signs of too much androgen being produced. This can include heavy facial and body hair, bad acne, and even male pattern baldness.
  • Enlarged ovaries.

Nobody knows what causes PCOS, but there are a few possibilities. These include too much insulin and low-grade inflammation. Genetics may also play a role.

Women who have PCOS face numerous health risks like:

  • Infertility
  • Gestational diabetes
  • High blood pressure during pregnancy
  • Severe liver inflammation
  • Type 2 diabetes
  • Sleep apnea
  • Depression
  • Metabolic syndrome

Obesity and PCOS

sad obese woman coping PCOS

Obesity is also linked to PCOS and brings its own health risks The weight gain that is often seen in women with PCOS is triggered by their high levels of male hormones.

Women with PCOS tend to gain weight in their abdomen, in much the same way that men generally do.

PCOS makes it harder for the body to metabolize sugar and starch into energy. Instead, it builds up in the bloodstream and turns to fat.

There is some research showing that the more weight women with PCOS gain, the worse their symptoms become. This creates a cycle that is hard to break.

The good news is that studies have shown that women with PCOS who lose just 5% of their body weight show a big improvement in their symptoms.

Their insulin sensitivity improves and their periods return to normal.

Though losing weight is always hard, it is even harder when you have PCOS.

Research has shown that the best diet for women with PCOS is one that focuses on whole foods. Eat vegetables and fruit, plant-based protein and lean meats.

Dos and Don’ts for Eating with PCOS

Do Choose:

a bowl of berries coping PCOS

  • Fresh fruit, especially berries
  • Dark leafy grains
  • Colorful vegetables eaten raw, steamed, boiled, broiled, roasted or grilled
  • Frozen or canned fruit that has no added sugars
  • Unsweetened applesauce
  • Brown rice, oats, Ezekiel break
  • Foods that are high in fiber, including oatmeal
  • Beans and legumes
  • Hummus
  • Peanut butter
  • Nuts and seeds
  • Eggs
  • Wild-caught fish
  • Pasture-raised, grass-fed chicken
  • Pasture-raised, grass-fed lean beef
  • Olive oil
  • Avocado
  • Dark chocolate
  • Green tea

Don't Eat (avoid):

  • Processed foods
  • Foods that have added sugars, including refined sugar, cane syrup, corn syrup, high fructose corn syrup and natural sugars in any form
  • Be cautious about foods that have hidden sugars, including fruit in syrup, applesauce that has been sweetened, and sugary cereals
  • Artificial sugar
  • Dairies, including milk, cream and cheese
  • Deli meats
  • Foods that are high in Omega-6 essential fatty acids, trans fats and hydrogenated oils
  • Starchy vegetables including corn, peas and potatoes
  • Refined grains and flour such as pasta, white bread, and white rice
  • Soda and juice
  • Sweets such as cakes, ice cream and cookies
  • High-fat snacks including chips

I don't have PCOS but these are almost identical to my own list of foods to eat and avoid. Once you start eating this way you will begin to feel better.

I also recommend starting with an all natural gentle detox to balance your hormones and set you up for long-term success!

Here's the gentle 3-day detox I use.

Yours in health and happiness,

Danette

P.S. Please help me get the word out about PCOS by sharing this article and I welcome your comments below. Do you know someone who has been struggling with PCOS?

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If you've been reading for awhile, then you know that I love supporting you with health information about food and exercise.

But today I want to give you tips on something that's even more powerful than ANY of that.

I'm talking about the most powerful muscle in your body: your brain!

Once you get your mindset right, everything else falls into place. It's the best weight loss and life elevating tool you possess, but you have to constantly focus on keeping your thoughts in check for success! 

You can read about how I used these tools to heal my own life in my new book, The Rise.

5 Steps to a Healthy Mindset

1. Let it Go

woman saying no positive mindset

The first step in letting go is being aware of or acknowledging the thoughts that no longer serve you.

Any limiting or closed-minded beliefs that are not supporting you on your journey need to GO. With practice, work on letting them go by applying steps 2-5.

2. Shift

Once you're aware of the thoughts, ideas, beliefs and old patterns that are not serving you, you then make the decision to shift.

Now this will not happen overnight, it takes dedication, commitment, and practice.

The best way to shift is to take 3 deep cleansing breaths before reacting. Then think of something you are grateful for or “going to your happy place” in your mind.

Another way to do this: put on your favorite tune and dance it out!

3. Lead with Love

Think about the true authentic self vs. the ego. The true authentic self-leads from the heart and leads with love vs. the ego who leads from fear and doubt.

So if you're confronted with a situation, pause and take a moment to drop down into your heart. Connect with your true, highest self and then make a decision from there vs. immediately reacting from the ego.

This will help you avoid arguments with yourself and others and ultimately help you find peace.

4. Practice, Practice, Practice

Cultivate the positive in every situation.

How can you shift your mindset to look at the positive rather than focusing on the negative?

Find the silver lining – there is ALWAYS a lesson to be learned from every experience – whether good or bad.

Actively try to find that lesson rather than falling into “victim mode.” Ask yourself, what did you learn? How did you grow? What will you do differently next time?

Shift into gratitude – this is one of the quickest and easiest ways to practice all of the above.

When you take the ego out of the situation, and instead connect with your heart and focus on what you are grateful for in your life, it reduces the significance of any daunting situation that lays before you.

5. Develop a Morning Ritual

woman having a morning coffee positive mindsetI can't emphasize this enough! Morning rituals are the BEST way to begin the day and set you up for success.

The way you start your day sets the tone and your mood for everything you will encounter out in the world.

Here are some of the rituals I have found to be helpful:

1. Do NOT pick up your phone or computer until you have completed your rituals.

I am not going to lie – the first thing I want to do when I wake up is pick up my phone, check my emails and begin my day.

But that immediately causes me stress, anxiety and catapults me into the future versus being in the present moment. So I encourage you to give yourself 30 minutes in the morning, to yourself before diving into your to-do lists.

This may mean waking up 10-15 minutes earlier.

2. Daily affirmation or morning meditation – you can do this before you get out of bed or you can do this in the shower.

Taking 3-5 minutes to focus on your breathing or an affirmation for the day. Focus on what you want to bring more of into your life.

3. Morning Stretch for the body and mind. Take small movements and simple stretches to get the energy flowing through your body.

Perhaps sitting in child's pose, stretching from side to side, doing a few half sun salutations.

4. Morning Gratitude practice – this can be done during meditation in your mind or you can take a few minutes to write down in your journal the things you are grateful for.

It can be as simple as “I am grateful for the coffee I am about to drink” or “a hot shower” or you can get deep.

5. Hot water with lemon, tea, or coffee. Anything we do that is routine can become a ritual. So making your morning beverage can become a mindful practice.

Focus on the warmth and the comfort it brings you. Close your eyes and enjoy every sip.

6. BONUS: Practice morning self-love by taking 1 minute to look at yourself in the mirror – either face or full naked body and admire yourself. Say to yourself “I love you.”

Here are 3 easy steps to creating your own morning ritual.

I am not suggesting you do ALL of these every single day but if you can, put intention behind your morning. Fill it with intentional positive thoughts, shifting into gratitude and nourishing your mind, body and soul before starting your “workday.”

I can almost guarantee, you will find yourself in a better mood and be able to handle difficult situations thrown at you with more ease.

Yours in health and happiness,

Danette

P.S. I get raw and real about how these steps saw me through my darkest days and healed my life in my book, The Rise. It's available HERE.

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Have you heard about mangosteens yet? Mangosteens have been called the queen of the tropical fruits.

In fact, there is a rumor that Queen Victoria offered to make anybody who could bring her one a knight.

mangosteen fruit on white background health benefits mangosteen

This unusual looking purple fruit comes from an evergreen tree that grows in the tropics. They're about the size of a tangerine.

The fruit is sweet and juicy and has sections that are much like those found in oranges and grapefruit.

They also have an inedible rind like those fruits. Some people say that the taste is like a mix of peaches and clementines.

Most importantly, mangosteens are loaded with health benefits.

In Southeast Asia where mangosteens were first grown, people have been using the fruit as medicine for centuries.

But the fruit is relatively new to modern medicine and is still being studied.

It's high in fiber and nutrients like calcium, iron, magnesium and potassium. It also has important vitamins, including Vitamin C, Vitamin A, and Vitamins B6 and B12.

4 Health Benefits of Mangosteen (according to researchers)

mangosteen fruit and juice health benefits mangosteen

1. Fighting cancer – Mangosteen contains anti-inflammatory compounds called xanthones that have been shown to slow the growth of human colon cancer cells. They also may help to prevent cancer from forming.

2. Fight allergies – The anti-inflammatories in mangosteen have also been found to stop allergic reactions. They stop the body from releasing histamines in the body.

3. Weight loss – Mangosteens contain no fat or cholesterol and are high in fiber. They also can stop hunger in its tracks and boost metabolism. Add them to your list of other metabolism boosting foods.

The American Chemical Society has found that mangosteen juice helps to speed up lipid breakdown.

4. Boosts immunity – Mangosteen provides more than 10% of your daily RDA of Vitamin C. It helps to build up resistance to viruses and helps you fight off disease. They'd be a great addition to your diet in combination with other flu and cold fighting foods.

Tips on Buying and Using Mangosteens

Mangosteen fruits in baskets health benefits mangosteen

Up until 2007, you could not buy mangosteens in the United States. This was because of fears that tropical insects would be carried into the country.

They're still hard to find, which is partly because they have a short lifespan. The best place to buy fresh mangosteen is in Asian markets. It is also sold frozen and canned, but the taste is a bit different.

If you are lucky enough to find fresh mangosteens, you need to know how to choose the best ones.

  • Opt for fruits that have a little bit of give to them when you squeeze them.
  • Look for dark colored skin.
  • You can tell how many sections a mangosteen has by looking at the bottom. The more petal shapes you see, the more sections will be inside.
  • Eat it quickly, as it will not last long.

To eat a mangosteen, peel it like an orange. Throw away any yellow sections. The small seeds are edible (you might be shocked to learn how many things we think of as food scraps are great to eat).

And be careful! The juice of a mangosteen will stain your fingers and your clothes.

Yours in health and happiness,

Danette

P.S. Share this article to help spread the word about the magic of mangosteen fruits and I invite you to comment below. Have you tried mangosteen fruit yet?

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If you suffer from back pain you are far from alone. The number of people suffering from chronic lower back pain is on the rise. It's the second most common cause of disability among adults in the United States.

Studies have shown that the U.S. economy loses 149,000,000 work days each year due to back pain, adding up to between $100 and $200 billion per year.

Most Common Causes of Back Pain

Some of the most common spinal conditions include:

Illustration on Disk Degeneration prevent back pain

  • Degenerative disk disease – the shrinking and wearing down of the cushions between our vertebrae
  • Facet joint osteoarthritis – a type of spinal arthritis that affects the facets of the spine
  • Lumbar spinal stenosis – a narrowing of the cavity that holds the spinal cord
  • Compression fractures – fractures that cause vertebral bones to partially collapse
  • Degenerative spondylolisthesis – a slippage of vertebra caused by weakened facet joints, ligaments, and bones

Some back problems are due to aging and some come from injuries. It's important to seek medical attention for back pain if you're currently experiencing it. There are some things you can do to protect yourself from future back pain too.

9 Practical Tips to Protect Yourself from Back Pain

1. Pay attention to your posture. Make sure you are not hunched over at your desk or while looking at your phone. Imagine yourself with a string attached to your head, being pulled upwards.

If you work at a desk, make sure that the ergonomics are healthy. Your computer’s monitor should be at eye level.

2. Lighten your load. Don't try to pick up anything that weighs more than one-quarter of your body weight. When you do lift, be sure to use your legs instead of your back.

3. Add anti-inflammatory foods like fresh, colorful fruits and vegetables to your diet. Avoid these foods that cause inflammation.

Here's a perfect elixir you can take every morning to fight inflammation.

4. Make sure you are getting plenty of vitamin D and calcium to strengthen your bones and lean protein to help build and repair muscle.

5. Do stress-relieving exercises, including yoga and meditation.

6. Check your mattress. Make sure that it's providing the right support for your back. If you have not purchased a new mattress within the last 10 years, it is probably time for a new one.

7. If you're traveling, use a suitcase with wheels.

8. Keep the weight of your purse under 10 pounds and remember to switch the shoulder you carry it on regularly.

9. Do core strengthening exercises. Studies have shown that strengthening your deep core muscles is the key to preventing back pain. The best core muscle exercise is the plank, but it must be done correctly.

Here are some tips:sports woman planking prevent back pain

♦ When doing a plank, pay attention to your form. Here's how to do a plank with correct form. Don't allow your backside to sag and do not push it too high up in the air.

♦ Remember to inhale and exhale deeply while holding your plank.

♦ Start out holding a plank for 20 seconds and add 10 seconds each time until you can hold it for a full minute.

♦ Try to do a total of 3 minutes of planks per day: one minute facing downward and one minute on each side.

Yours in health and happiness,

Danette

P.S. Please share this with your friends who suffer from back pain and I welcome your comments below. What helps most when your back pain flares up?

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