Metabolism & Aging

Metabolism & Aging

Maybe this has happened to you already … and if it hasn’t, there’s a good chance it will at some point!

One day, seemingly out of the blue, your pants don’t button up as easily, or you notice that the scale creeps up faster than it used to.

AND … it’s much harder than it used to be to get those pants to fit the way they once did (or return the scale to its former spot).

It’s not your imagination! The truth is your metabolism naturally slows down as you get older.

It happens at different paces and different times for each of us, but I do have some good news for you. There are things you can do to offset it.

And the sooner you start, the better!

Here are some of the top reasons your metabolism begins to slow:

  • You’re less active
  • You’ve lost muscle
  • Your body’s metabolic processes have slowed down because of age

I’m going to outline a few key things you can do to keep your metabolism revved up as you get older.

Your activity level.

This is a sneaky one, because you might not actually notice you’re moving less each day!

How active you are each day (including your workouts and your normal activities of daily living) makes up about 10% to 30% of your daily calorie burn. Very active people can actually burn up to half their daily calories from activity!

BUT … studies show that as we get older, we tend to move less, both in terms of exercise AND our general daily living.

More than 25% of people over 50 don’t exercise, and by the time we reach 75, that number jumps to more than 35%.

Plus, studies show we also move less in general, burning almost 30% fewer calories through non-exercise activity.

There is a way to avoid that slowdown!

A study comparing women aged 21-35 with women ages 50-72 showed that when the older women engaged in regular exercise, they avoided the dreaded age-related metabolic slowdown.

→ The takeaway: Start a regular exercise habit you enjoy NOW, and find active hobbies! Having these habits in place will set a strong foundation for continued movement as you get older.

Muscle loss. 

This next major cause of a slower metabolism is called sarcopenia – age-related muscle loss!

It’s tied in with your activity level, since being less active is one reason you can lose muscle.

On average, adults lose between 3% and 8% of their muscle mass each decade after the age of 30. 

One reason this matters – beyond your general strength and ability to move easily – is because muscle burns slightly more calories (even at rest) than fat.

You can help maintain and build muscle as you age with consistent strength-training workouts: free weights, machines, and even water fitness classes can help!

The most important part is to create some resistance for your muscles to work against.

→ The takeaway: get in at least 2 strength-training workouts a week that work all of your body’s major muscle groups.

The aging process.

As you get older, the actual process of metabolism in your cells slows down or becomes less efficient.

There isn’t a lot you can do about this – but here’s some good news. While these slowdowns do happen, studies show they have a minor impact compared with lower activity and muscle mass!

→ The takeaway: concentrate on living a healthy lifestyle and on more activities to offset the metabolic slowdown.

→ BONUS takeaway: Make sure you eat enough protein. As people get older, they often tend to eat less protein. Aim for 10% to 35% of your total daily intake.

Tip: to boost absorption, spread your protein intake out over the course of the day, since studies show that to be more effective.

Actions you take today can have a BIG impact on your life into the future. If you’d like some guidance about putting these takeaways into action, I can help …

I hope this list helps!

Be sure to join me for the 5-Day Metabolic Jumpstart Challenge!  

We get started on August 17th!

Sign me up for the Challenge!

12039885_15968990015VTGraphic_MJC_Email_Graphic.png

I hope to see you on he inside!

Make it an amazing day!

Stay Healthy,

Christina 

References:
https://www.cdc.gov/mmwr/volumes/65/wr/mm6536a3.htm
https://www.ncbi.nlm.nih.gov/pubmed/17401138
https://www.ncbi.nlm.nih.gov/pubmed/9329340
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3276215/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4394186/
https://www.ncbi.nlm.nih.gov/pubmed/15640517
https://www.thelancet.com/journals/ebiom/article/PIIS2352-3964(19)30239-7/fulltext

 

 

Have you been struggling to...

Reduce belly bloat?

Improve elimination?

Lose weight?

Get my free guide and start feeling better fast!

Related Posts

The Best 7 Doctors are Free

The Best 7 Doctors are Free

Do you agree with this? The Best 7 Doctors are Free : 💗 Sharing a belly laugh with your favorite people 💗 Basking in the warmth of the sun 💗 Taking slow, deep breaths to calm your mind 💗 Moving your body in ways that feel good 💗 Expressing gratitude for the little...

Prioritize Your Mind

Prioritize Your Mind

A few words from me, Christina, before we move into today’s focus! FYI May is Mental Health Awareness Month 💗 It’s been a little while since I last popped into your inbox. Some of you may have noticed, while some others may only be realizing at this very moment....

About the Author: Christina Della Rocca, n.d.

Christina Della Rocca is a multi-disciplinary Health Coach with over 20 years of experience in the fields of health, fitness, and wellness.

One of Montreal’s leading wellness professionals, Christina has been featured on Montreal AM live, RDS television, CHOM FM, CJAD, Mountain City Rock, and Trends Magazine.  Founder and Director of EXERCISE PLUS A Wellness Company that brings health & Fitness programs to companies in and around the Montreal area., Christina is a leading Corporate Wellness Specialist.

Keeping Your New years Resolutions

The kids are back in school, hopefully well rested and ready to tackle another few months of learning. By now, us big kids are back in the office, setting up or planning and forecasting for the year to come. On a personal note, many have made their resolutions for the year to come.

But, according to the radio this morning, today is the most dreaded day of the year and that many people have already abandoned their well intentioned New Year’s resolutions.

How crazy is that! We are not even one week into the new year! But the reality is that once our lives and schedules kick back into full swing, many of us lose sight of our resolutions.

Today’s topic presents some tips about how to keep your new years resolutions. Of course, each point is applicable to general resolutions, but there is definitely a slant toward keeping your health and wellness ones.

I highly recommend making one good resolution for the year to come and sticking to it! It increases your confidence and will definitely better your life.

Start by figuring out the best way to do so, keeping in mind both your strengths and weaknesses, and then just make it happen!

Have a great first week back! And be careful out there, its a slippery day!

How To Keep Your New Year’s Resolutions

Every January 1st, an estimated 41 percent of North Americans resolve to lose weight or get in shape. (More than half have made this same resolution for five years or more!) In fact, health clubs and gyms see an increase in membership of 25% during the first week of January alone! But by January 30th, 95% of resolutions are dropped and most of us quickly go back to our old habits. What can you do to achieve your health and wellness goals this year?

Here are 5 Top Tips for turning your dreams into reality this year:

1. Do it “write.”

Studies show that the simple act of writing down your intentions helps your mind and body connect and increases your chances of success. Select no more than three resolutions and write them on a piece of paper. Include specifics that you can measure (i.e. I will lose 10 pounds by March 1st; I will have no more than one glass of wine per week). Post your resolutions in a visible place — your bathroom mirror or the dashboard of your car, for example, and say them out loud to yourself each day.

2. Plan ahead.

Now that you’ve created your resolutions, plan the specific actions you’ll need to take to achieve them – don’t leave it to chance! For example, if your goal is to “exercise daily,” mark your calendar with the workout classes you’ll attend. Pack your gym bag the night before, and take healthy snacks to work or in your car for pre-workout energy. As another example, if your goal is to “eat healthy meals” cook a week’s worth of soup, quinoa, vegetables, beans, etc. and pack your lunch each morning.

3. Get to the source of what’s sabotaging your efforts.

Are you in a bad relationship that causes you to splurge on sweets every night? Are you stressed out at work and feel too drained to exercise after a demanding day at the office? Keep a journal and get in touch with what’s eating you. See if you can make slight changes to the way you respond to situations. Or perhaps it’s time to look for a new job or relationship! When you are able to recognize and tackle the root cause of why you eat or why you don’t exercise, it will be easier to reach your goals without turning to food for “comfort.”

4. Visualize what your life will look like when you achieve your resolutions.

Start by asking yourself: What do I want and why do I want it? If you resolve to lose 20 pounds, how will this benefit you? (i.e. more energy, more confidence, longer life.) Picture how you will look – what are you wearing? A little black dress? Skinny jeans? How do you feel? Visualizing yourself as having achieved your goals will help you stay on track toward what’s truly important to you.

5. Share your resolutions with friends and family.

When you tell others, your commitments become more real and you become accountable. Consider finding a “workout buddy” or invite friends over to cook and eat new healthy recipes. 

Follow these 5 top tips and this may be the last year you make a New Year’s resolution to lose weight or get healthy!

Here’s to your success and a happy, healthy New Year!

 

 

Have you been struggling to...

Reduce belly bloat?

Improve elimination?

Lose weight?

Get my free guide and start feeling better fast!

Related Posts

The Best 7 Doctors are Free

The Best 7 Doctors are Free

Do you agree with this? The Best 7 Doctors are Free : 💗 Sharing a belly laugh with your favorite people 💗 Basking in the warmth of the sun 💗 Taking slow, deep breaths to calm your mind 💗 Moving your body in ways that feel good 💗 Expressing gratitude for the little...

The Best 7 Doctors are Free

The Best 7 Doctors are Free

Do you agree with this? The Best 7 Doctors are Free : 💗 Sharing a belly laugh with your favorite people 💗 Basking in the warmth of the sun 💗 Taking slow, deep breaths to calm your mind 💗 Moving your body in ways that feel good 💗 Expressing gratitude for the little...

About the Author: Christina Della Rocca, n.d.

Christina Della Rocca is a multi-disciplinary Health Coach with over 20 years of experience in the fields of health, fitness, and wellness.

One of Montreal’s leading wellness professionals, Christina has been featured on Montreal AM live, RDS television, CHOM FM, CJAD, Mountain City Rock, and Trends Magazine.  Founder and Director of « EXERCISE PLUS » A Wellness Company that brings health & Fitness programs to companies in and around the Montreal area., Christina is a leading Corporate Wellness Specialist.

So Long to Sleeping Through the Night

Have you said “bye bye” to sleeping through the night? 

Are you feeling exhausted or “running on stress hormones” all day?

Do not fear, I have some great tips (and an amazing recipe) for you!

The science of sleep is fascinating, complicated and growing.the whole orange instead of the juice (or orange-flavoured snack).  Make sure you’re getting some protein every time you eat.    

  • During the day get some sunshine and exercise.  These things tell your body it’s daytime; time for being productive, active and alert.  By doing this during the day it will help you wind down more easily in the evening.                                                                                                                 
  • Cut off your caffeine and added sugar intake after 12pm.  Whole foods like fruits and veggies are fine, it’s the “added” sugar we’re minimizing.  Yes, this includes your beloved chai latte.  Both caffeine and added sugar can keep your mind a bit more active than you want it to be come evening. (HINT: I have a great caffeine-free chai latte recipe for you below!).                                    
  • Have a relaxing bedtime routine that starts 1 hour before your “lights out” time (that is 7 – 10 hours before your alarm is set to go off).  This would include dimming your artificial lights, nixing screen time and perhaps reading an (actual, not “e”) book or having a bath.                                   
  • Still having trouble, consult your doctor or naturopath for more tips and/or herbs that can help you.

So how many of these tips can you start implementing today?

Sleep is this daily thing that we all do and yet we’re just beginning to understand all of the ways it helps us and all of the factors that can affect it.

Lack of sleep affects just about everything in your body and mind.  People who get less sleep tend to be at higher risk for so many health issues like diabetes, heart disease, and certain types of cancer; not to mention effects like slower metabolism, weight gain, hormone imbalance, and inflammation.  And don’t forget the impact lack of sleep can have on moods, memory and decision-making skills.

Do you know that lack of sleep has been shown to even negate the health benefits of your exercise program? (Gasp!)

OMG – What aspect of health does sleep not affect???

Knowing this it’s easy to see the three main purposes of sleep:

  • To restore our body and mind.  Our bodies repair, grow and even “detoxify” our brains while we sleep. 
  • To improve our brain’s ability to learn and remember things, technically known as “synaptic plasticity”.
  • To conserve some energy so we’re not just actively “out and about” 24-hours a day, every day.

Do you know how much sleep adults need?  It’s less than your growing kids need but you may be surprised that it’s recommended that all adults get 7 – 9 hours a night.  For real!

Try not to skimp!

(Don’t worry, I have you covered with a bunch of actionable tips below.)

Tips for better sleep

  • The biggest tip is definitely to try to get yourself into a consistent sleep schedule.  Make it a priority and you’re more likely to achieve it.  This means turning off your lights 7-9 hours before your alarm goes off.  Seven. Days. A. Week.  I know weekends can easily throw this off but by making sleep a priority for a few weeks your body and mind will adjust and thank you for it.              
  • Balance your blood sugar throughout the day.  You know, eat less refined and processed foods and more whole foods (full of blood-sugar-balancing fiber).  Choose the whole orange instead of the juice (or orange-flavoured snack).  Make sure you’re getting some protein every time you eat.    
  • During the day get some sunshine and exercise.  These things tell your body it’s daytime; time for being productive, active and alert.  By doing this during the day it will help you wind down more easily in the evening.                                                                                                                 
  • Cut off your caffeine and added sugar intake after 12pm.  Whole foods like fruits and veggies are fine, it’s the “added” sugar we’re minimizing.  Yes, this includes your beloved chai latte.  Both caffeine and added sugar can keep your mind a bit more active than you want it to be come evening. (HINT: I have a great caffeine-free chai latte recipe for you below!).                                    
  • Have a relaxing bedtime routine that starts 1 hour before your “lights out” time (that is 7 – 10 hours before your alarm is set to go off).  This would include dimming your artificial lights, nixing screen time and perhaps reading an (actual, not “e”) book or having a bath.                                   
  • Still having trouble, consult your doctor or naturopath for more tips and/or herbs that can help you.

So how many of these tips can you start implementing today?

 

 

Have you been struggling to...

Reduce belly bloat?

Improve elimination?

Lose weight?

Get my free guide and start feeling better fast!

CAFFEINE-FREE CHAI LATTE

Delicious Caffeine-free Healthy latte for your afternoon “coffee break”:

Serves 1-2

1 bag of rooibos chai tea (rooibos is naturally caffeine-free)

2 cups of boiling water or milk of your choice (I like to do half almond milk and half water)

1 tablespoon almond butter (creamy is preferred)

1 tablespoon Tahini (optional)

2 dates (optional)

 

Cover the teabag and dates (if using) with 2 cups of boiling water and steep for a few minutes.

Discard the tea bag & place tea, soaked dates, tahini & almond butter into a blender.

Blend until creamy.

Serve and enjoy!

Tips: 

  • David’ tea sells some delicious Rooibos blends.
  • You can try this with other nut or seed butters to see which flavour combination you like the best.  Cashew butter anyone?

References:

http://www.thepaleomom.com/gotobed/

http://www.precisionnutrition.com/hacking-sleep

 

Related Posts

The Best 7 Doctors are Free

The Best 7 Doctors are Free

Do you agree with this? The Best 7 Doctors are Free : 💗 Sharing a belly laugh with your favorite people 💗 Basking in the warmth of the sun 💗 Taking slow, deep breaths to calm your mind 💗 Moving your body in ways that feel good 💗 Expressing gratitude for the little...

The Best 7 Doctors are Free

The Best 7 Doctors are Free

Do you agree with this? The Best 7 Doctors are Free : 💗 Sharing a belly laugh with your favorite people 💗 Basking in the warmth of the sun 💗 Taking slow, deep breaths to calm your mind 💗 Moving your body in ways that feel good 💗 Expressing gratitude for the little...

About the Author: Christina Della Rocca, n.d.

Christina Della Rocca is a multi-disciplinary Health Coach with over 20 years of experience in the fields of health, fitness, and wellness.

One of Montreal’s leading wellness professionals, Christina has been featured on Montreal AM live, RDS television, CHOM FM, CJAD, Mountain City Rock, and Trends Magazine.  Founder and Director of « EXERCISE PLUS » A Wellness Company that brings health & Fitness programs to companies in and around the Montreal area., Christina is a leading Corporate Wellness Specialist.

Studies Support A Link Between Food and Depression

Science is finally starting to catch up with what many health-conscious people have long suspected: the strong link between the foods we eat and the likelihood of developing depression, the mental health malady that impacts more than 120 million people worldwide.  

In 2012, scientists from the University of Las Palmas de Gran Canaria and the University of Granada studied almost 9,000 participants who had never before been diagnosed with depression.

The half-year study, published in the journal of Public Health Nutrition, clearly revealed that people who ate fast foods, fried foods and commercially baked pastry products were 51 percent more likely to develop depression compared to those that didn’t. 

Almudena Sanchez-Villegas, lead author of the study, strongly encouraged people to avoid cakes, croissants, doughnuts, etc., as well as common fast foods such as hamburgers, hot dogs and the like. She said, “Even eating small quantities is linked to a significantly higher chance of developing depression.” 

The researchers indicated that perhaps trans-fats and saturated fats were the main culprits. Other research shows that trans-fats increase the risk of heart disease and can trigger inflammation in both the body and brain, which interferes with our brain’s neurotransmitters, thus affecting our mood? 

And this is just the beginning!

On top of trans-fats we can add herbicides, pesticides, fungicides, antibiotics, nitrates, preservatives, artificial colors/flavors, synthetic hormones, genetically modified food, irradiated food, artificial sweeteners, high fructose corn syrup, lots of overly refined/processed food and a dash of simple sugars, carbohydrates and refined grains!   

How do you think our immune system might react to these lovely additions? Kind of makes you wonder what diagnosis would be worse than “severe clinical depression.” Perhaps the answer is “early death by poisoning.”

In another study, conducted over a five-year period and published inThe British Journal of Psychiatry, researchers had 3,500 men and women participants “enjoy” a diet high in processed meat, sweet desserts, fried food, ordinary chocolates, refined cereals and high-fat dairy products. Results? Participants were 58 percent more likely to be depressed than those who ate mostly fruit, vegetables and fish.

Reflecting on this study and searching for main causes, famed doctor, Andrew Weil, M.D., stated: “I’m convinced that depression may represent just one manifestation of increased inflammation throughout the body. The fats in junk foods may well contribute to depression because they are pro-inflammatory.”

In a study published in the January 2010 edition of the American Journal of Psychiatry, researchers found a direct correlation between the consumption of processed foods and the incidence of depression and anxiety. Common junk foods used in the study included enriched flour, deli meats, snack products, artificial sweeteners and added sugars found in commercial fruit juice and dessert items.

In an amazing admission of just how reluctant mainstream medicine is in researching how foods impact our mental and physical health, study researchers (proudly) reported that their research was likely “The first to present data suggesting that the significant impact of diet quality on common…chronic diseases extends to the high-prevalence mental illnesses.” The food-depression phenomenon should have been researched 50 years ago.    

So what’s a human to do?

Most health-conscious experts believe that, whenever possible, one should consume whole, clean, natural foods and/or organic foods and/or high-quality supplements that contain plenty of B vitamins, anti-inflammatory omega-3 fatty acids as well as other anti-inflammatory foods/supplements/treatments, along with health-protective vegetables, fruits and whole grains and healthy fats and oils, such as olive oil.

For your health and for the health of your family and loved ones, avoid junk foods whenever possible…unless, of course, you totally enjoy being depressed. 

Reference: Killing ourselves softly: by Mike Bundrant

 

 

Have you been struggling to...

Reduce belly bloat?

Improve elimination?

Lose weight?

Get my free guide and start feeling better fast!

Related Posts

The Best 7 Doctors are Free

The Best 7 Doctors are Free

Do you agree with this? The Best 7 Doctors are Free : 💗 Sharing a belly laugh with your favorite people 💗 Basking in the warmth of the sun 💗 Taking slow, deep breaths to calm your mind 💗 Moving your body in ways that feel good 💗 Expressing gratitude for the little...

The Best 7 Doctors are Free

The Best 7 Doctors are Free

Do you agree with this? The Best 7 Doctors are Free : 💗 Sharing a belly laugh with your favorite people 💗 Basking in the warmth of the sun 💗 Taking slow, deep breaths to calm your mind 💗 Moving your body in ways that feel good 💗 Expressing gratitude for the little...

About the Author: Christina Della Rocca, n.d.

Christina Della Rocca is a multi-disciplinary Health Coach with over 20 years of experience in the fields of health, fitness, and wellness.

One of Montreal’s leading wellness professionals, Christina has been featured on Montreal AM live, RDS television, CHOM FM, CJAD, Mountain City Rock, and Trends Magazine.  Founder and Director of « EXERCISE PLUS » A Wellness Company that brings health & Fitness programs to companies in and around the Montreal area., Christina is a leading Corporate Wellness Specialist.

Why is My Metabolism Slow?

Why is My Metabolism Slow?

You may feel tired, cold or that you’ve gained weight.  Maybe your digestion seems a bit more “sluggish”. You may be convinced that your metabolism is slow. Why does this happen?  Why do metabolic rates slow down?

What can slow your metabolism?

Metabolism includes all of the biochemical reactions in your body that use nutrients and oxygen to create energy.  And there are lots of factors that affect how quickly (or slowly) it works, i.e. your “metabolic rate” (which is measured in calories).

But don’t worry – we know that metabolic rate is much more complicated than the old adage “calories in calories out”!  In fact it’s so complicated I’m only going to list a few of the common things that can slow it down.

Examples of common reasons why metabolic rates can slow down:

  • low thyroid hormone
  • your history of dieting
  • your size and body composition
  • your activity level
  • lack of sleep

We’ll briefly touch on each one below and I promise to give you better advice than just to “eat less and exercise more”.

Low thyroid hormones

Your thyroid is the master controller of your metabolism.  When it produces fewer hormones your metabolism slows down.  The thyroid hormones (T3 & T4) tell the cells in your body when to use more energy and become more metabolically active.   Ideally it should work to keep your metabolism just right.  But there are several things that can affect it and throw it off course.  Things like autoimmune diseases and mineral deficiencies (e.g. iodine or selenium) for example.

Pro Tip: Talk with your doctor about having your thyroid hormones tested.

Your history of dieting

When people lose weight their metabolic rate often slows down.  This is because the body senses that food may be scarce and adapts by trying to continue with all the necessary life functions and do it all with less food. While dieting can lead to a reduction in amount of fat it unfortunately can also lead to a reduction in the amount of muscle you have.  As you know more muscle means faster resting metabolic rate.

Pro Tip: Make sure you’re eating enough food to fuel your body without overdoing it.

Your size and body composition

In general, larger people have faster metabolic rates.  This is because it takes more energy to fuel a larger body than a smaller one. However, you already know that gaining weight is rarely the best strategy for increasing your metabolism. Muscles that actively move and do work need energy.  Even muscles at rest burn more calories than fat.  This means that the amount of energy your body uses depends partly on the amount of lean muscle mass you have.

Pro Tip: Do some weight training to help increase your muscle mass.

Which leads us to…

Your activity level

Aerobic exercise temporarily increases your metabolic rate.  Your muscles are burning fuel to move and do “work” and you can tell because you’re also getting hotter. Even little things can add up.  Walking a bit farther than you usually do, using a standing desk instead of sitting all day, or taking the stairs instead of the elevator can all contribute to more activity in your day.

Pro Tip:  Incorporate movement into your day.  Also, exercise regularly.

Lack of sleep

There is plenty of research that shows the influence that sleep has on your metabolic rate.  The general consensus is to get 7-9 hours of sleep every night.

Pro Tip: Try to create a routine that allows at least 7 hours of sleep every night.

References:

http://www.precisionnutrition.com/metabolic-damage

http://www.precisionnutrition.com/thyroid-and-testing

http://www.precisionnutrition.com/all-about-energy-balance

https://authoritynutrition.com/6-mistakes-that-slow-metabolism/

https://authoritynutrition.com/10-ways-to-boost-metabolism/

http://summertomato.com/non-exercise-activity-thermogenesis-neat

 

 

Have you been struggling to...

Reduce belly bloat?

Improve elimination?

Lose weight?

Get my free guide and start feeling better fast!

Recipe:

Selenium-rich Chocolate Chia Seed Pudding

(Serves 4)

  • ½ cup Brazil nuts
  • 2 cups water
  • nut bag or several layers of cheesecloth (optional)
  • ½ cup chia seeds
  • ¼ cup unsweetened cacao powder
  • ½ teaspoon ground cinnamon
  • ¼ teaspoon sea salt
  • 1 tablespoon maple syrup

Blend Brazil nuts in water in a high-speed blender until you get smooth, creamy milk.  If desired, strain it with a nut bag or several layers of cheesecloth.

Add Brazil nut milk and other ingredients into a bowl and whisk until combined.  Let sit several minutes (or overnight) until desired thickness is reached.

Serve & Enjoy!

Pro Tip:  Makes a simple delicious breakfast or dessert topped with berries.

Related Posts

The Best 7 Doctors are Free

The Best 7 Doctors are Free

Do you agree with this? The Best 7 Doctors are Free : 💗 Sharing a belly laugh with your favorite people 💗 Basking in the warmth of the sun 💗 Taking slow, deep breaths to calm your mind 💗 Moving your body in ways that feel good 💗 Expressing gratitude for the little...

The Best 7 Doctors are Free

The Best 7 Doctors are Free

Do you agree with this? The Best 7 Doctors are Free : 💗 Sharing a belly laugh with your favorite people 💗 Basking in the warmth of the sun 💗 Taking slow, deep breaths to calm your mind 💗 Moving your body in ways that feel good 💗 Expressing gratitude for the little...

About the Author: Christina Della Rocca, n.d.

Christina Della Rocca is a multi-disciplinary Health Coach with over 20 years of experience in the fields of health, fitness, and wellness.

One of Montreal’s leading wellness professionals, Christina has been featured on Montreal AM live, RDS television, CHOM FM, CJAD, Mountain City Rock, and Trends Magazine.  Founder and Director of « EXERCISE PLUS » A Wellness Company that brings health & Fitness programs to companies in and around the Montreal area., Christina is a leading Corporate Wellness Specialist.

Haven’t Changed Anything in Your Diet But Feeling Fatter?

Haven’t Changed Anything in Your Diet But Feeling Fatter?

You are positive that you’re not eating more food or “junkier” food but you’re still feeling fatter. Is this possible?

Yes!  You are NOT crazy! And here’s why.

We both know that the whole “calories in, calories out” argument is an overly simplistic view of weight.There’s definitely more to the story than just what you’re eating, right? A lot of this comes right down to your metabolic rate which is affected by things like your activity level, history of dieting, body composition, and even what you eat.

 

But, let’s go beyond the “eat less and exercise more” advice and dive into some of the less obvious underlying reasons why you may be gaining weight even though you’re eating the same.

Things like:

  • Aging
  • Hormones
  • Sleep
  • Stress

Aging

Funny things happen the older we get.  People commonly experience lower energy levels, more digestive discomfort, weight gain, as well as aches and pains. Aging can result in hormonal changes for both men and women.  And these can contribute to loss of some lean muscle mass, as well as increases and changes in fat storage on our bodies.

The good thing is that, this is very common and not your fault one bit.

Hormones

Your thyroid is the master controller of your metabolism and can be a massive contributor to your weight gain.  There are several things that can affect it and throw it off course. When your thyroid gets off course and produces fewer hormones your metabolism slows down. And when your metabolism slows down you can gain weight.  Even though you’re eating the same way you always have.

Pro Tip: Talk with your doctor about having your hormones tested.  Oh, and try the thyroid-friendly recipe that I created for you at the end of this post.

Sleep

There is plenty of research that shows the influence that sleep has on your metabolic rate. And as we age it can become harder and harder to get a good night’s sleep. The general consensus is to get 7-9 hours of sleep every night to help avoid weight gain. It’s true! Lack of sleep is linked with weight gain.

Who ever thought you can sleep off your weight?

Pro Tip: Try to get at least 7 hours of sleep every night.  The first place to start is by implementing a calming before bedtime routine.

Stress

It seems to be everywhere!  So many things that can cause stress responses in your body. And you know that stress hormones are not going to help you sustain healthy habits or maintain a healthy weight, right? While you can’t necessarily change your stressors you can try to adjust your stress response to them.

Pro Tip: Try meditation or yoga.  Or even mindful eating.  What about those new adult colouring books that are all the rage now?

Conclusion:

There are lots of factors that can affect your weight, even if you’re eating the same way you always have.  Aging, hormones, stress, and sleep are all interconnected to each other and can all contribute to weight gain, even if you’re eating the same way you always have

 

 

Have you been struggling to...

Reduce belly bloat?

Improve elimination?

Lose weight?

Get my free guide and start feeling better fast!

Recipe: (Thyroid friendly iodine): Seaweed Sushi Bowl

Serves 2

  • 1 cup cooked rice
  • 1 avocado (thinly sliced)
  • ½ cucumber (diced)
  • ½ red pepper (thinly sliced)
  • 1 green onion (chopped)
  • 2 tablespoons dried seaweed (arame, wakame, or crumbled nori sheets)
  • 2 tablespoons sesame seeds
  • 3 tablespoons rice vinegar
  • 3 tablespoons gluten-free tamari sauce
  • 1 tablespoon lemon juice
  • 1 tablespoon sesame oil
  • ½ garlic clove
  • dash salt and pepper

Split the first seven ingredients into two bowls.

Mix the rest of the ingredients together to make the dressing.

Pour the dressing over the sushi bowls.

Serve & Enjoy!

Tip:  This is a great lunch to take on the go.  Keep dressing in a separate container so you can give it a shake before adding it onto the sushi bowl.

Related Posts

About the Author: Christina Della Rocca, n.d.

Christina Della Rocca is a multi-disciplinary Health Coach with over 20 years of experience in the fields of health, fitness, and wellness.

One of Montreal’s leading wellness professionals, Christina has been featured on Montreal AM live, RDS television, CHOM FM, CJAD, Mountain City Rock, and Trends Magazine.  Founder and Director of « EXERCISE PLUS » A Wellness Company that brings health & Fitness programs to companies in and around the Montreal area., Christina is a leading Corporate Wellness Specialist.