you're not crazy

Here's a nutshell answer from Dr. Oz to the question of why we* gain weight after reaching fifty or if not gaining weight, finding it harder, much harder to lose weight than it was in our 20s,30s, & 40s:

By age 50, you’re burning 200 fewer calories every day than you did at age 30. This is caused by estrogen loss that occurs during menopause. Unfortunately, your body turns to alternative sources, such as fat cells in the belly, which can produce estrogen. Fat cells grow bigger, resulting in an expanding waistline. ...Women in their 50s need to consume alternative sources of estrogen, like phyto-estrogens, such as flaxseed.

On this same topic is an excellent post about this very thing over at Cranky Fitness.

* Women, that is. Men can blame their expanding waistlines at any age on beer.

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marvelous magnesium

Though I'm prone to wishful thinking when it comes to vitamin supplements, the more I read about magnesium, the more I'm convinced of its value in being fit and healthy. Having a normal amount of magnesium in your body is tied to just about everything that one would consider important.

• blood pressure


• bone health


• heart function


• balanced mood


• energy levels


• insulin


• metabolism


• muscle function

After I started bicycling around this time last year, I had a terrible bout of leg cramping during the night and first thing in the morning. Since I've been taking a magnesium supplement, this has not been a problem at all. Another thing I've noticed is that my recovery from pulling weeds and the other movements associated with yard work, is much better. I used to have such sore legs after doing what amounted to lots of squats. I'm wondering if the combination of doubling my Vit D (per Dr.) and taking magnesium will also lower my blood pressure which is on the border of being "a problem."

Here's a list of sources of info about magnesium so you can read for yourself about all its benefits:

National Institute of Health

Dr. Weil

The Thyroid Disease Blog

Do you take a magnesium supplement?

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Can we talk - about snacks?

Who knew that snacking can actually help in losing weight -- if you choose the right kinds and amount of snacks that is. It's hard to know what exactly has helped with boosting my sluggish metabolism because I try to do everything possible from drinking green tea to eating spicy foods. However, I have a hunch that snacking every couple hours has helped. Snacking also helps mentally because I tell myself that I can eat whenever I feel hungry. No deprivation here!

Here are 4 Snacks for Weight Loss from Dr. Weil:

1. Fresh or lightly steamed veggies
2. Whole wheat pita and hummus (Don't know why, but I tend to overeat this snack)
   
3. Seasonal fruit with low-fat yogurt and freshly ground flaxseed
4. Whole grain crackers with a small piece of cheese or some smoked salmon

Here are my favorite 4 Snacks:

1. An organic apple with natural peanut butter
2. Nonfat plain Greek yogurt with fresh fruit
3. One or two prunes with a handful (about six) roasted & reduced salt almonds
4. A small pomegranate flavored nonfat Greek yogurt (Trader Joe's) with hamster pellets (Fiber One cereal)
   

What are your favorite healthy - weight loss snacks?

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Starting today

I'm adding this exercise to my routine. Guess I'll begin by using 8 pound weights:



Another short article about revying up your metabolism: here.

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