This book seeks to serve as a guide for women who are looking for ways to maintain a heathy balance in midlife and beyond. For many of us, the signs of declining health show more clearly in midlife, with a wider middle than we had in our younger years. The fat that hides inside the belly and over key organs, such as the liver and intestines, is a health risk. It is more dangerous than the fat that settles around the butt or other parts of the body. I wrote this book to help answer many of the questions I asked myself when I experienced unexpected changes in midlife. The book takes the reader along my journey as I searched for ways to restore and maintain a healthy balance and to reverse some of the clear signs of aging. The key to my success was a combination of a mindset shift, some changes in food choices, and adjustments in my lifestyle habits that resulted in a healthier version of myself and that enabled me to revitalize my changing body. I relied on many expert resources and personalized their recommendations based on what seemed practical and realistic for me. This book is a call to action and a reminder that we have more control over the direction of our health than we give ourselves credit for. It helps to establish the link between the actions we take and the results we achieve. It shows also that science is not static. Some of the habits I had to change were no longer supported by science as it evolved. Therefore, the book invites us to keep an open mind and continue learning and making modifications as new knowledge becomes available. What I share is based on what worked for me, which I continue to practice to date. I hope it will inspire others to take action, achieve positive results, and to recognize that in the end, it is the sum total of our actions that determines the direction of our health.
"The first-ever weight-loss plan specifically designed to stop-and reverse-age-related weight gain and muscle loss, while shrinking your belly, extending your life, and creating your healthiest self at mid-life and beyond"--
Minimize the symptoms of perimenopause and menopause naturally through a sustainable, enjoyable eating plan, physical activity, and other beneficial lifestyle habits “My friends and well-respected colleagues have written The Menopause Diet Plan to help you feel healthier, happier, and more confident during this change in your life.”—Maye Musk, MS, RDN, and author of A Woman Makes a Plan Menopause is uncharted territory for women, and it can be difficult to know how to ease the effects of hormonal changes that can often start in your 40s. With honesty and optimism, The Menopause Diet Plan encourages a positive, fad-free approach to managing your physical and emotional health during perimenopause and menopause. It highlights current scientific knowledge about the best diet and lifestyle choices to manage your weight; keep your heart, brain, and bones healthy; and decrease the risk for cancer and other chronic conditions. It also offers natural strategies to help diminish hot flashes, manage sleep difficulties and mood swings, improve energy, and more. The Menopause Diet Plan takes a unique approach to eating before, during, and after menopause. Registered dietitians Hillary Wright and Elizabeth Ward provide a customizable, plant-based eating plan that is rich in protein, fiber, and other beneficial nutrients, moderate in carbohydrates, and low in saturated fat, sodium, and added sugars. Balancing evidence-based advice with real-life circumstances and personal experience, it combines the best of the world's healthiest diets with the latest nutrition research for women in the menopause transition. Recipes such as Peanut Butter Smoothie, Chicken Italiano, and Chocolate Oatmeal Energy Balls make it easier to eat delicious, satisfying foods that nourish your body. With a comprehensive approach to better health, The Menopause Diet Plan helps women take charge of their well-being and live life to the fullest.
The doctor duo that brought you to the low-carb lifestyle shows you how to regain in midlife the figure of sleek, flat-bellied youth. Why is it that even though we might maintain our high school weight, few of us maintain our high school belt size? In your twenties and thirties, the layers of fat on top of your abs were the problem. But once you reach middle-age, the enemy shifts. The 6-Week Cure for the Middle-Aged Middle is the first book to deal specifically with the issues we face in the next stage of life, providing a plan for eliminating the unhealthy fat that accumulates around the organs–visceral fat–that is the true cause of the middle-aged bulge. The good news is that with the right diet, visceral fat can be quickly reduced and eliminated, enhancing both your looks and your health. Even after twenty years researching and refining the science of weight loss and management, bestselling authors Drs. Michael and Mary Dan Eades fell victim to the middle-aged middle themselves. Although otherwise fit and healthy, both lost the flat belly that signals youth. In The 6-Week Cure for the Middle-Aged Middle, they share the simple dietary program they created to shed the weight. Discover: • How eating saturated fat can actively trim your middle • Why the “eat less, exercise more” prescription fails–and what to do about it • Why “inner” and “outer” tube fat measurements are important to your health • How to fight the fat stored inside your liver that leads to hard-to-lose middle-body flab
In The Midlife Method, food and lifestyle writer Sam Rice explores why it is so much harder to lose weight as we get older and what we can do about it. Rather than focusing exclusively on restricted eating, as so many diets do, Sam guides us through her 'method' for midlife weight loss based on extensive research into the specific physiological changes that occur in our middle years. She answers the questions that she herself asked when, in her forties, the weight suddenly started accumulating around the middle: * Why is this happening to me? * What am I eating that isn't helping? * What foods should I be eating more of? * How do calories fit into the equation? * How much and what kinds of exercise are most beneficial? * What other lifestyle changes do I need to make? Including more than 80 delicious recipes for breakfast, lunch and family-friendly dinners, along with an easy 4-week meal plan, The Midlife Method shows how combining Light Days (active calorie restriction via calorie-controlled recipes) and Regular Days (focused on eating well-balanced, nutrient-dense food) can bring about healthy and sustainable weight loss. But we don't just want to lose weight as we get older, we want to feel great too, that is where The Midlife Method Healthy Habits come in. Learn how to exercise optimally, get a better night's sleep, manage stress and enjoy alcohol as part of a healthier lifestyle. If you feel stuck in a midlife weight rut then this is the book for you.
Inside the pages of this book, you'll soon discover that your menopausal symptoms can be related to other issues that you can actually control. In doing so, you can relieve yourself of much of your suffering.You can lose your menopause belly, lose the fat and get your sexy back, even after the age of 40.
Finally, a book that answers my questions, gives me an action plan, and arms me with the power of knowledge and choices. I have always dreaded menopause thinking it was the end of any youthfulness and the beginning of feeling and looking physically old. Dr. Bitner's book is full of possibilities of how I want to age. ~ Eva Aguirre Cooper, Community Affairs Director, WOOD/WOTV/WXSP
Chapter 1: Understanding Belly Fat Jammy: Hi there, Canny! I am thrilled to have this conversation with you about belly fat. I can see you are eager to learn, so let us dive right in! Belly fat is a topic that concerns many people, and understanding it is crucial for a healthy lifestyle. To start, let us explore what belly fat is and why it is important to grasp its complexities. Canny: Hi Jammy! Thanks for having this chat. Belly fat has always been a puzzle for me. I know it is not just about how we look but also how it affects our health. Can you explain what belly fat is exactly? Jammy: Absolutely, Canny! Belly fat, also known as visceral fat, is the fat stored deep within your abdomen, surrounding your internal organs. It differs from subcutaneous fat, which is found just beneath the skin throughout the body. Visceral fat plays a crucial role in maintaining body functions, but excessive amounts can lead to health issues. Canny: So, having some belly fat is normal, but too much can be harmful, right? Jammy: Precisely! A certain amount of belly fat is necessary to protect our organs and provide energy reserves. However, when it accumulates excessively, it can become a risk factor for various health conditions such as type 2 diabetes, heart disease, and metabolic syndrome. Canny: I see. What causes belly fat to accumulate? Jammy: Several factors contribute to belly fat accumulation. One of the primary causes is an unhealthy diet, particularly one high in sugary foods, refined carbs, and excessive calories. Sedentary lifestyles, lack of exercise, and stress can also play a significant role. Additionally, genetics and hormonal imbalances may influence where our bodies tend to store fat. Canny: That makes sense. So, is it possible to target belly fat specifically with exercises or diets? Jammy: Great question, Canny! Spot reduction, which means targeting fat loss in a specific area, is a bit of a myth. While exercises that strengthen your core can improve muscle tone and posture, they will not solely burn belly fat. Instead, a combination of a balanced diet and overall fat loss through regular exercise will gradually reduce belly fat along with fat from other areas. Canny: I am glad I asked! It saves me from doing countless crunches expecting a flat belly. Are there any health risks associated with belly fat that I should know about? Jammy: Absolutely. Excess belly fat is linked to insulin resistance, which can lead to type 2 diabetes. It also produces inflammatory substances that may contribute to heart disease and other health issues. That is why it is essential to keep our waistlines in check for our overall well-being. Canny: Thanks for explaining, Jammy. I have learned a lot about belly fat today! Before we wrap up, do you have any key takeaways for me and our enthusiastic audience? Jammy: Of course! Here are the key takeaways: Belly fat, or visceral fat, is stored deep within the abdomen and can impact our health. An unhealthy diet, sedentary lifestyle, and stress can contribute to belly fat accumulation. Spot reduction is not an effective strategy to lose belly fat; focus on overall fat loss through a balanced diet and regular exercise. Excess belly fat can increase the risk of diabetes, heart disease, and other health conditions. Canny: These takeaways will surely help our audience understand belly fat better. Thanks for sharing your insights, Jammy! Jammy: You're welcome, Canny! I am glad I could help. If you have any more questions or want to explore other aspects of belly fat, feel free to ask anytime. Canny: I will, Jammy! Thanks again for this informative chat. [End of Chapter 1] Key Takeaways: Belly fat, also known as visceral fat, is stored deep within the abdomen, surrounding internal organs, and differs from subcutaneous fat. Excessive belly fat can lead to health issues, including type 2 diabetes, heart disease, and metabolic syndrome. Causes of belly fat accumulation include an unhealthy diet, a sedentary lifestyle, lack of exercise, stress, genetics, and hormonal imbalances. Spot reduction, targeting fat loss in a specific area like the belly, is a myth; overall fat loss through a balanced diet and regular exercise is more effective. Excess belly fat is linked to insulin resistance and produces inflammatory substances that can contribute to health problems.
"This isn't another gimmicky diet—it's a powerful eating strategy that will take your extra pounds off quickly, safely, and permanently." —Mark Hyman, MD, Director, Cleveland Clinic Center for Functional Medicine, #1 New York Times bestselling author of Eat Fat Get Thin "The best gift you can give yourself is a slim, beautiful, healthy belly—and in this book, Dr. Kellyann, an expert I trust, tells you exactly how to get it." —Mehmet Oz, M.D. The New York Times bestselling author of Dr. Kellyann's Bone Broth Diet reveals her powerful belly-slimming plan that will help you lose up to 10 pounds in 10 days! Are you sick and tired of your belly fat? Frustrated with diets that don't take it off? Angry that you don't look the way you want to look, and can't wear the clothes you want to wear? Naturopathic physician and weight loss specialist Dr. Kellyann Petrucci has spent over 20 years showing people how to do the impossible: take off stubborn belly fat. After guiding thousands of amazing transformations over her career, Dr. Petrucci has targeted the most powerful ways to flatten your belly—deprivation not included! In The 10-Day Belly Slimdown, you will learn the #1 biggest secret to rapid belly-blasting: "mini-fasting." This simple but revolutionary shift in the timing of your meals means you'll eat within a seven-hour window each day. While you're mini-fasting, you'll never feel hungry—luscious, satisfying bone broth will quench cravings and melt off pounds, collagen-packed shakes will kick your metabolism into overdrive, and "slim-gestion" foods, herbs, and spices will fight bloat, lower inflammation, and cleanse your gut. In combination, these strategies deliver incredible results quickly and safely. The 10-Day Belly Slimdown includes daily meal plans, batch cooking tips to make meal prep a snap, 80 delicious new recipes, and a sensible maintenance plan. As you heal your belly from the inside out, you'll feel younger, happier, and lighter than you thought possible.
"[Fit at Mid-Life] reinforces the message that fitness can and should be for everyone, no matter their age, size, gender, or ability." ––SELF What if you could be fitter now than you were in your twenties? And what if you could achieve it while feeling more comfortable and confident in your body? In Fit at Mid-Life, bloggers and philosophy professors Samantha Brennan and Tracy Isaacs share the story of how they got the fittest they'd ever been by age 50––and how you can, too. Their approach to fitness is new and different—it champions strength, health, and personal accomplishment over weight loss and aesthetics––and explores the many challenges, questions, and issues women face when seeking fitness in their forties, fifties, and beyond. Drawing from the latest research, Brennan and Isaac deliver a wealth of concrete advice on everything from how to keep bones strong to what types of fitness activities give the biggest returns. Taking a feminist perspective, they also challenge society’s default whats, whys, and hows of every aspect of getting fit to show how women can best take charge of their health—no matter what their shape, size, age, or ability. "Fit at Mid-Life combines personal stories with scientific evidence, feminist reflections and how-to advice for both women and men who don’t want fitness to fade away in their middle years."––The Toronto Star
