October 13, 2009

#3 Nutrition - You are what you Eat!

What you put in your body affects how you think and how you feel. Hormonal fluctuations affect your appetite and metabolism. As we age we lose muscle mass, further slowing metabolism. Boosting muscle through weight bearing exercise and adjusting your diet will work together to help your muscle and your weight.

Here are some suggestions to help balance your hormones and prevent weight gain through this changing time.

  • Eat at least 3 meals/day
    Eating regular meals provides your body its nutritional needs throughout the day, and prevents overeating and binging.

  • Eat protein at each meal
    If your body does not get protein from food sources, it will break down protein in the body, like muscle. This leads to a further slowing of your metabolism. It’s important to eat protein at each meal. If you skip protein at breakfast and lunch, then eat additional protein at dinner, your body will store the extra dinner protein as fat.

  • Cut down on refined and high-glycemic-index carbohydrates
    Avoiding sugar, refined flour and processed foods will help stabilize your blood sugar and eliminate cravings. You’ll also feel better. If your diet is currently heavy in refined carbs, it may take your body a few weeks to adjust.

  • Eat a variety of fresh fruits and vegetables daily
    New guidelines recommend we have 5 – 9 servings of fruits and veggies daily. This healthy food group is low in fat and calories, and loaded with fiber, vitamins and minerals.

  • Eat healthy fats each day
    Essential fatty acids are indispensable for human health and development. Olive oil, fish oil and avocados are examples of healthy fat sources.

    Together diet and exercise are the foundation to thriving during perimenopause!

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