Cracking the Chronic Diet Adaptation Code

Chronic Diet or Simple Eating Plan, you decide below!

Case study 1 – Lisa has been bringing the exact same lunch every day for 8 months. She always has her little kitchen scale (she calls him The Warden) to double-check that she isn’t over the grams she’s allowed of grapes per lunch. Honestly, she doesn’t seem that happy or like she is enjoying her food but because her weight is still all over the place, she’s staying the course.

Case study 2 – Nancy brings a fresh salad with protein to work every day. The evening before work she takes a look in her fridge to see what colorful veggies she’s got. On days she has a hard time choosing, she has a little color spinner she can flick, and she picks her salad toppings according to the winning colors. Nancy is always excited to show her lunch to her coworkers because it’s fun! Nancy has also been able to include exercise in her daily routine. She’s feeling less anxious overall, and she’s down nearly 10 lbs!

Nancy and Lisa both have struggled with their weight since perimenopause started changing their bodies. Nancy has managed to keep her sanity and her gastro health by adding new healthier habits and is trying to make them fun and enjoyable. She has noticed a big change in her energy levels. She’s sleeping better, her brain doesn’t feel like scrambled eggs, and her ability to communicate has improved.

Lisa has been struggling a bit longer since perimenopause graced her a bit earlier in life, we all know how unpredictable the big menopause can be. Since starting her journey, Lisa has tried 4 different diets, multiple times each. She successfully got back down to her pre-peri weight, but she gained it back (and then some!) just as fast.

She’s sleeping like shit, gets all her energy from drinking coffee all day, and hasn’t had sex with her husband in months.

What Lisa doesn’t know is that every time she shocks her body into a new diet, her body is already one step ahead. Her body is doing something called Adapting.

Adaptation is the body’s way of keeping you going by any means possible, and that doesn’t mean it’s going to do it in a healthy way. It’s doing it for survival only.

**Human physiology has many safeguards in place to keep our body processes functioning. Many of these safeguards also make it difficult for an individual to maintain lost weight. **

What Lisa is engaging in is called chronic dieting. Nearly 50% of all women in North America are dieting right now! If someone has been a chronic dieter or has spent an extended amount of time in a calorie deficit, their body has slowed their metabolism. And THAT is called adaptation, and you must start eating to fuel your body.

Nancy, on the other hand, has a plan to keep her lunches healthy AND fun. She has a plan to eat good, healthy, enriching food without the focus being portion control (not that I don’t think that’s helpful… it is.)

Nancy eats her salad until she’s 80% full and doesn’t feel the need to weigh it out because she knows that if she eats all her lunch, she won’t be ‘hangry’ and over snack later. It’s really a win-win!

So, if you’re looking to make a change, try making yourself a Simple Eating Plan. At the end of the day, it’s not about how much weight you lose, or how fast it’s lost; a good eating plan is a sustainable eating plan. With a shopping list, a plan, and a little community support, we can all get ahead of the chronic diet fad by enjoying the foods we love and that fill us in the right ways.

For more information on healthy eating vs diet culture and adaptation, feel free to reach out!

You can also check out my FB ➝ here

The Pauses of Misconception

The pauses in a woman’s life; that’s Perimenopause, Menopause, and Post-Menopause.

Historically, no one has ever done a good job explaining menopause to women. And for that reason, many women think must suffer through and, eventually, they’ll get past it. But, ladies, it doesn’t have to be that way. You don’t need to accept anyone’s incorrect, ill-advised, or just plain malicious advice.

Simple, understandable, clear, and concise definitions;

Perimenopause means “around menopause” and refers to the time during which your body makes the natural transition into menopause. Perimenopause is also called the menopausal transition. Women start perimenopause at different ages.

Menopause is “official” 12 months after a woman’s last period.

Post-menopause includes the years following menopause. For about 85% of women, the menopausal symptoms will diminish completely. GREAT NEWS!!!!

Now we have basic definitions, I say basic because the pauses are unique to each and every one of us.

Common misconceptions about our pauses; there are so many misconceptions and they come from all different sources. We often as women and the people who love women, receive unwanted or uncalled-for advice about the female body. The number one person who feeds us the wrong information is ourselves! A common misconception we have ourselves for our own pauses are that;

Women always know when menopause hits
You should just power through it

Both of those are wrong and do us no justice at all. Timeframes for when peri/menopause start or stop, they’re not universal, like I said above, we’re all unique!

Another place we hear information from is our friends, and our spouses and the most common tend to revolve around relationships. The beginning of peri/menopause is often plagued by the unrealistic idea that it’s the beginning of the end of a woman’s active sex life. That is absolutely absurd, we don’t dry up like old crones, I promise! It’s actually completely possible to get pregnant during perimenopause, no matter what your girlfriend with 8 kids says. As your periods either slow down or go into overdrive, there is no indication that it’s safe to engage in unprotected sex.

I’ve saved the most controversial for last; our professional MDs. In no way do I discredit any professional who has gone the mile to learn their field, but that doesn’t mean that every doctor knows what’s best every time. Recently there was an experience where my doctor made unneeded suggestions about common menopause symptoms and the suggestion was to, “lose weight”. I know the doctor meant well, but I needed a solution that was more in-depth and that required a bit of research or even some questions to be asked.

At the end of the day, what I’m saying is that; we as women need to remember that we are unique and our pauses are not like anyone else’s, but more importantly, we need to advocate for ourselves when we feel our needs are not being met.

To read more about my recent experience, check out my Facebook here.

Thanks for reading and stay kind!

Uncovering the Truth About the Bad Habits Holding Us Back

We often talk about creating new healthy habits, but have we ever challenged what’s holding us back now? What if half of the battle was axing our old habits so that we can make the time and room for new habits? Well, I am telling you right now that your bad habits are the ones that are keeping you unhappy and uncomfortable with your current health!

Let’s dissect and make this make sense!

If you’ve been struggling to lose weight and one or more of these 5 bad habits are holding you back; we can kick it together!

Here’s a list of the most common “bad” dieting habits list, simplified:

1. Staying in a Calorie Deficit

Severely restricting your calories can decrease your metabolism and cause you to lose muscle mass. Muscle mass that is lost is hard to recover as we age. This makes it more difficult to support your weight loss in the long term. A chronic calorie deficit is a no-go.

2. Dropping entire food groups (without MD directions)

Cutting out an entire food group for weight loss means limiting fiber, vitamins, minerals, and antioxidants that all supply important health benefits. So, while you may be cutting out calories, you are cutting out other important nutrients. Keep your diet inclusive!

3. Skipping meals entirely

Though there might be a good reason for skipping meals, like a medical or religious fast, try not to make this a consistent pattern. There are many mental and physical complications resulting from not getting regular nutrition. Eating regularly will keep your energy and morale up!

4. Regularly consuming processed foods or takeout (can look like…)

Minimally processed foods are ones that have been pre-prepped for quick eating.Think washed and bagged salad, cleaned and sliced fruits, roasted nuts, and hard-boiled eggs, etc.
Foods with ingredients added for flavor and texture, such as sweeteners, spices, oils, colors, and preservatives. These are foods such as jarred pasta sauce, bottled salad dressing, yogurt, and cake mixes.
Ready-to-eat foods. Some examples of these more heavily processed foods are crackers, potato chips, similar snacks, granola, and deli meat.
Heavily processed foods. These often are pre-made meals like frozen pizza and microwaveable dinners. This category also includes manufactured concoctions such as soda, donuts, cookies, other baked goods, and candy. Heavily processed foods often have artificial ingredients such as preservatives, colorants, fake flavorings, and chemicals designed to give them a particular texture.

It’s important to know that not all processed foods are bad, though we should aim to consume whole foods, and organic when possible. Doing this will remove the hidden ingredients and flavorings! Just the simple act of knowing the level at which something has been processed will help you keep down inflammation, and up your energy.

5. Is the weekend your “weak end”? Restrictive/bingeing

We all know what stereotypical bingeing and eating restrictions look like. Restrictive eating is the act of not allowing yourself to eat or not allowing yourself to eat enough, it causes the dangerous chronic calorie deficit that brings on adaptation and fat storage issues.

On the other hand, binge eating is consuming above and beyond, often until you feel uncomfortable and physically and mentally exhausted. Bingeing is a very easy way to gain weight which will be even more difficult to remove.

I think my ultimate advice, which could combat all 5 of these situations, would be to get active in meal planning and visiting your local farmer’s markets. Meal planning, especially if you’re a penny pincher like me, means you buy just what you need and you don’t like to waste it. And when it comes to long-term weight loss, patience is key. It’s best to steer clear of diets that require you to severely restrict your calories. Instead, why not opt for diets that are focused on quality and encourage you to make sustainable lifestyle changes.

For more information on healthy eating vs diet culture and adaptation, feel free to reach out! You can also check out my FB ➝ here

Activating the Parasympathetic Nervous System to Decrease Stress and Anxiety

Cortisol is an essential hormone that helps regulate many biological processes. It’s when cortisol levels are too high that it can be a problem!

When you are stressed out or feeling really anxious, cortisol production increases to protect your body, activating the ‘flight or fight’ response – this is your sympathetic nervous system. When this system is activated, it increases blood pressure, heart rate and inflammation.

When stress becomes chronic, your body doesn’t get a break from being on high alert, and this can cause a whole host of problems. Research suggests that chronic stress causes brain changes that may contribute to anxiety, depression, and addiction.

It can also lead to a host of other health issues, such as sleep problems, brain fog, digestive problems, sugar, fat, and salt cravings, increased belly fat, hormonal problems, metabolic syndrome, high blood pressure, immune system problems, and premature aging with inflammation.

You can try to turn off stress as much as possible by activating your parasympathetic nervous system. The parasympathetic nervous system is known as “rest and digest.”

Here are some helpful ways to activate your parasympathetic nervous system:

- Practice deep breathing and/or meditation.
- Listen to relaxing Music.
- Sing your heart out!
- Take a hot bath.
- Make sure you’re getting adequate Sleep. Try a sleep tracker!
- Read, draw, or journal.
Enjoy nature.
- Take a nature walk through the woods.
- Get out in the sunshine.
- With your bare feet, make contact with the Earth’s surface electrons by walking barefoot outside connected to conductive systems that transfer the energy from the ground into the body.
- Plant and tend to a garden.
- Play with animals or children.
- Nothing is more soothing than a good cuddle with a beloved pet or person!
- Go for a massage or get regular pedicures.
Exercise
- Practice yoga or tai chi.
- Add a mobility practice to your workouts.
Heal your gut.
- Nutrition – be sure to eat lots of whole, nutrient-dense foods
- Probiotics – Get a good brand made for women, where possible!
What do you do to activate your parasympathetic nervous system? I want to know! If you wanna take your menopause journey to the next level and connect with like-minded women, join my private Facebook community!

Protein for Health, Body Composition, Strength, and Fitness

The world keeps spinning and I’m taking another pause to blog and reflect on some ideas from this week.

I’ve been thinking a lot about my protein intake and whether I’m doing the best I can for myself, and, so that I can present my best self to all of you. So, I dug into my laptop, and I took down some important protein facts/ info that I want you to take into consideration along with me. This information will be invaluable when working your muscle and weight goals into your protein-specific food choices!

So, what better way to see where we are than by having a POP QUIZ!

Which of these do you agree with?

Cutting way back on protein is a good way to lose weight.
It’s impossible to eat too much protein.
Consuming insufficient protein can make it harder to lose weight since the nutrient helps keep you full and your metabolism boosted.
If your protein choices are too high in fat, you may be consuming calories in excess, which can lead to weight gain.

“If you agreed with the first two statements, you should stick around for a bit more info. If you agreed with the second two, gotcha’! You should still stick around”

I took a minute to create this little 5-Point Protein Cycle infographic on how protein is used during the body’s fat-reducing cycle. That’s right, it’s a cycle and it’s a cycle that with the right information, YOU can master too! Protein consumption helps the following;

Adding protein to a workout routine has become standard in any gym or home workout. If you are seeking good results with more muscles, working out while adding protein is a common-sense move. And I, myself agree 100%. So, let me share an example on why protein is so important and why I want you to reap the rewards of using protein the correct way.

It’s early in the day and you’re feeling fatigued, pulling a high-carb snack from your desk is going to send you in a downward spiral and you’ll be reaching for another snack every hour for the rest of the afternoon. Instead, you decide on something heavier and more fulfilling, so you make it to the lunchroom fridge and choose some cheese, a hardboiled egg, and a cookie.

You sit in the lunchroom and enjoy your snack, even the cookie. There’s no need to worry about those extra calories because of something called the *thermic effect of food (TEF)* in the protein you added, I’ll supply the definition below.

By choosing the high-protein lunch you’re filling your body with everything it needs to fend hunger off for a longer period. Choosing to have a sweet with your protein-rich lunch acts as a double agent, with the protein stepping up and helping to control and absorption of sugar and carbs essentially eliminating calories in the digestive process. The protein acts as fuel, it burns calories and fat while protecting, repairing, and rebuilding essential muscle mass.

I’ve created a more in-depth video on my YouTube page called; 5 Reasons Why Protein Matters for Weight Loss. So, if I’ve piqued your interest in how we can use everyday protein to slow down binge eating, lower sugar, burn calories, and rebuild/repair muscles then check out the video!

*The thermic effect of food (TEF) is the amount of energy it takes for your body to digest, absorb, and metabolize the food you eat. TEF makes up a part of your daily calorie expenditure (calories out), and usually represents about 10% of the caloric intake of healthy adults eating a mixed and balanced diet.

Did you enjoy this blog post? Share your thoughts with us in the comments below! And be sure to subscribe to our mailing list so you never miss a post. Until next time, stay healthy and happy!

Maintaining Your Health: The Mindset You Need

It’s no secret that as we age, our health becomes more important. It’s up to us to make sure we maintain a healthy lifestyle so that we can enjoy our golden years! A positive mindset is key when it comes to staying healthy as you age. In this blog post, we will discuss the mindset you need to maintain your health for years to come.

Health should always be a priority, no matter what your age. However, it becomes even more important as we get older. We have to make sure we are doing everything we can to stay healthy and active so that we can enjoy our retirement years! A positive mindset is a big part of maintaining good health as we age. Here are some tips for keeping a positive outlook:

Focus on the present moment: It’s easy to dwell on the past or worry about the future, but try to focus on the here and now. Appreciate the good things in your life and be grateful for your health.

Think positive thoughts: Practice self-compassion and think kind thoughts about yourself. Accepting yourself flaws will help you to be more positive overall.
Find your passion: Doing things you love will bring joy into your life and help reduce stress. When you’re happy, your health benefits!

It sounds easy – and it can be – but it can also be a struggle. Be patient with yourself and keep trying. It doesn’t come easy, but it does take intentional practice. A positive mindset is worth it when it comes to maintaining your health as you age! It’s what keeps you going when all you want is to binge your favorite show on Netflix.

One of the things that helps me maintain a positive mindset is taking a moment and reminding myself of what there is to be grateful for in that moment. If you’re challenged to move more, appreciate the body you do have. If you find it hard to eat “healthier” foods, be thankful for what you are eating. If you need inspiration, try that hobby again or reach out to a friend.

By embracing your passion, focusing on the now and being compassionate with yourself, you can maintain a positive mindset – and a healthy lifestyle – for years to come.

Did you enjoy this blog post? Share your thoughts with us in the comments below! And be sure to subscribe to my mailing list so you never miss a post. Until next time, stay health and happy!

Fitness Options for Adults: What Works and What Doesn’t

As women approach middle age, it becomes more important than ever to focus on fitness and exercise. But with so many options available, what works and what doesn’t? In this blog post, we will take a look at some of the most popular fitness options for women in their 40s and 50s and discuss the pros and cons of each. We will also provide tips on how to find the right fitness routine for you!

If you are a woman in your 40s or 50s, chances are you have already started to notice some changes in your body. You may not be able to burn fat as quickly as you used to, or you may find that your muscles are not as toned as they once were. These changes are natural and normal, but they can make it more difficult to stay in shape.

One of the best ways to combat these changes is to focus on fitness and exercise, and more specifically, strength training. But with so many options available, it can be hard to know where to start.

The key is to find an option that you enjoy and that fits into your lifestyle. If you have any health concerns, be sure to talk to your doctor before starting any new fitness routine. And remember, consistency is key! Try to exercise at least three times per week for best results.

Not sure where to start? Book time with me – we’ll go over a quick assessment and figure out where you are at and make plans to meet your personal goals.

Defining Fitness, Health and Wellness: How Do You Define What’s Important to You?

When it comes to fitness, health and wellness, there are many different definitions. What one person considers to be “healthy” may not be what another person considers healthy. It’s important to figure out what’s important to you and define fitness, health and wellness based on your own individual needs and goals. In this blog post, we’ll discuss some of the most common definitions of fitness, health and wellness, and how you can determine which definition is right for you!

Let’s use wellness as an example. Wellness is often used to mean a holistic approach to health that takes into account not just physical fitness, but also emotional and mental well-being. This definition often includes lifestyle choices like diet and exercise, as well as stress management and positive thinking. So if you’re looking to define fitness, health and wellness for yourself, ask yourself what’s important to you in terms of your overall well-being. What are your goals? What do you need to do to achieve those goals? And most importantly, how will you know if you’ve reached your goals? By taking the time to answer these questions, you can develop your own unique definition of fitness, health and wellness that works best for you!

There are many different ways to approach fitness, health and wellness. And what works for one person may not work for another. So it’s important to find what works best for you and make fitness, health and wellness a part of your life in a way that is sustainable and achievable. What are some of the things you can do to make fitness, health and wellness a part of your life?

Make fitness a priority: Set aside time each day or week specifically for physical activity. This could be going to the gym, going for a run or bike ride, taking a fitness class, or even just going for a walk.
Eat healthy: Eating nutritious foods is an important part of maintaining your health. Make sure to include plenty of fruits, vegetables, whole grains and lean protein in your diet.

Manage stress: Stress can have a negative impact on your physical and mental health. Find ways to manage stress that work for you, such as yoga, meditation or simply taking some time each day to relax.
Stay positive: A positive outlook has been linked with better overall health. So make an effort to focus on the good in your life and practice gratitude each day.

Fitness, health and wellness are important parts of a happy and fulfilling life. By taking the time to define fitness, health and wellness for yourself, you can make sure that you’re making choices that are right for you and your individual needs. fitness, health and wellness should be a priority in your life, and by following the tips above, you can make fitness, health and wellness a part of your daily routine! Thanks for reading!

If you enjoyed this blog post, please share it with your friends! And if you have any questions or comments, feel free to reach out. I love hearing from my readers!

The Perfect Way to Start Your Day

If you’re looking for a way to start your day that is fun, challenging and productive, then Westchester Boot Camp is the perfect solution for you! My workouts are designed to help you reach your personal fitness goals, and our supportive community will keep you motivated every step of the way.

And the results don’t stop there. You’ll be more productive, patient and have a ton more energy in your every day. The workouts are designed to be targeted, fun and challenging – regardless of the experience you have working out. By joining us, you’ll find that Carla individualizes her workouts by using the most effective techniques for all levels so you can reach your personal potential. She will help you stay in the best shape of your life for years!

WBC is for every woman – we are a community of women who work out together in a supportive, not competitive environment. If you are ambivalent about starting a program – you will find that Carla works with women of all ages, abilities, shapes and sizes achieve their health and fitness goals. Westchester Boot Camp is much more than a place to work out. It’s a lifestyle. Carla wants to teach you how to maintain that healthy lifestyle when you leave her class.

Carla has been helping people achieve their fitness goals for over twenty-five years, and she knows how to create workouts that are tailored to each individual’s needs. She’s passionate about her clients and her work because of her own life experiences. Carla has battled weight issues herself and she knows how it feels to be the person who is struggling. That’s why she is so dedicated to helping her clients find success.

If you want to improve your health, fitness and overall well-being, then Westchester Boot Camp is the perfect solution for you! Contact us today to learn more about our program or to sign up for a class. We can’t wait to meet you!

So what are you waiting for? Join us today and see the amazing results for yourself!

You won’t regret it.

The Health Benefits of Exercise: How Working Out Can Change Your Life

When it comes to our health, there are a lot of things we need to do in order to stay on top of our game. Eating healthy, getting enough sleep, and avoiding stress are all important factors. However, one of the most important things we can do for our health is exercise! In this blog post, we will discuss the many health benefits of exercise and how working out can change your life!

There are countless benefits to be gained from exercise. For one, exercise can help improve our mental health. It has been shown to reduce stress, anxiety, and depression. Exercise also helps to improve our cognitive function and memory. Additionally, physical activity can increase levels of endorphins in the brain, which have mood-boosting effects!

Many of my clients have seen results beyond weight loss! They’ve improved their self-esteem, re-built their self-confidence and started feeling more capable – and it all started because they decided to be healthier and move more.

In terms of physical health, regular exercise can help to prevent a variety of chronic diseases such as heart disease, stroke, diabetes, and obesity. Furthermore, it can help to lower blood pressure and cholesterol levels. Exercise also strengthens the bones and muscles and can improve joint function. Regular physical activity has even been linked with a lower risk of developing certain types of cancer!

So what are you waiting for? Get up and get moving! Your health will thank you!

Do you have any tips on how to start exercising? Share them with me over in my private Facebook Community! And be sure to check back for follow-up posts on the benefits of exercise! Until then, happy sweating! 🙂