Lighter Key Lime Pie

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Nothing beats a good key lime pie, It's a lighter version due to the fat-free sweetened condensed milk and frozen reduced-calorie whipped topping, but it tastes just as rich and fresh. You'll never know the difference.

Ingredients

  • 2 large eggs 
  • 2 large egg whites 
  • 1/2 cup Key lime juice (such as Nellie and Joe's Famous Key West Lime Juice) 
  • 1 teaspoon grated lime rind 
  • 1 (14-ounce) can fat-free sweetened condensed milk 
  • 1 (6-ounce) reduced-fat graham cracker crust 
  • 1 1/2 cups frozen reduced-calorie whipped topping, thawed

How to Make It

  • Preheat oven to 350°.
  • Beat eggs and egg whites at medium speed of a mixer until well-blended. 
  • Gradually add juice, rind, and milk to egg mixture, beating until well-blended. 
  • Spoon mixture into crust, and bake at 350° for 20 minutes or until almost set (the center will not be firm but will set up as it chills). 
  • Cool pie on a wire rack. 
  • Cover loosely, and chill 4 hours. 
  • Spread whipped topping evenly over filling

5 Reasons You Bloat More After Age 45

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5 Reasons You Bloat More After Age 45
 

Bloating is generally the result of not being able to properly digest foods.  These not-so-digested foods feel like they're just sitting around causing discomfort and a general feeling of being stuffed and “gassy”.

 

It can happen at any age but if it seems to be more frequent as you're getting older it can very well be because of your stomach's reduced ability to produce enough acid for proper digestion. 

 

Normally, when we eat cells in our stomach release more acid which is important for so many digestive processes like breaking down foods and activating enzymes.  As we age this process can become less efficient and the result can feel like it's wreaking havoc on the rest of the digestive system.

 

Unfortunately, this can have wide-ranging effects on all of our digestion abilities “downstream” and that can result in bloating.

 

Bloating Reason #1:

 

Sometimes our bodies are (or become more as we age) sensitive to the fiber in certain fruits or veggies.  This can also occur when we introduce new ones into our diet as it may take a while for our body to get used to them.

 

Pro Tip:  Try chewing your vegetables more thoroughly, or lightly cooking or steaming raw ones.  If a fruit or veggie seems to be consistently related to bloating try eliminating it for a few weeks and monitor your symptoms.

 

Bloating Reason #2:

 

Decreased stomach acid can reduce the activation of a key protein-digesting enzyme “pepsin”.  This means that the proteins you eat aren't broken down as much and they can pass through your system somewhat “undigested”.

 

Pro Tip:  You may consider reducing the amount of animal-based foods you eat and see if that helps you out.

 

Bloating Reason #3:

 

One thing that can seriously cause bloating is when your digestive system slows down.  Then things seem to be a bit stagnant, just hanging around in there a bit (a lot?) longer than you'd like.

 

Ginger has been found to help with digestion and reduce nausea for certain people.  And peppermint is thought to help your digestive muscles keep pushing food through, so it doesn't stay in one spot for too long.

 

Pro Tip:  Consider drinking a digestive tea like peppermint or ginger.  See my recipe below.

 

Bloating Reason #4:

 

All this lack of digesting in your stomach and small intestine puts extra stress on the large intestine.  The large intestine is the home of all of your wonderful gut microbes that have SO many functions in the body.  The problem is when undigested food enters the large intestine it can feed the not-so-great microbes.  These “unfriendly” bacteria produce waste material and gas as a part of their natural metabolism.  The more of these microbes you have in your system (they will multiply if they are constantly being fed by undigested food in the large intestine) the more gas that will be produced in the large intestine.

 

Pro Tip:  Try eating more fermented foods.  Fermented foods contain probiotics which will feed the good bacteria and microbes in your system to keep the bad guys at bayThis includes things like yogurt, kefir, sauerkraut, and kimchi (as long as these don't cause bloating for you!).  Make sure they're unpasteurized and contain live cultures.  If you cannot tolerate dairy based yogurt and kefir dairy free options are available or you could make your own dairy free versions.

 

You can also consider taking a probiotic supplement. Just check the label first to make sure it's right for you.

 

Bloating Reason #5:

 

With reduced stomach acid you also have a reduction of the “activation” of several of your digestive enzymes (protein-digesting pepsin being one of them).  In order for certain enzymes to go to work digesting your food they need to be activated.  This usually happens with the assistance of stomach acid.

 

Pro Tip:  You may consider trying an enzyme supplement to assist your body in digesting food while you work on reestablishing your own production of stomach acid (a healthy diet and lifestyle can do this!).  But before you do make sure you read the labels because some of them interact with other supplements, medications, or conditions, and may not be safe for long-term use.

 

Conclusion:

 

You can try the “pro tips” I've given you in this post.  Maybe you'd prefer working with a practitioner on an elimination diet to get to the bottom of which foods you may be sensitive to?  If bloating is a serious problem you should see your doctor or alternative health care practitioner.

 

 

References:

 

http://www.precisionnutrition.com/all-about-menopause

 

https://authoritynutrition.com/11-proven-ways-to-reduce-bloating/

 

http://www.dietvsdisease.org/how-to-get-rid-of-bloating/

 

http://summertomato.com/too-many-vegetables-how-to-prevent-gas-and-digestive-problems-caused-by-healthy-eating

 

http://www.precisionnutrition.com/elimination-diet

 

https://nccih.nih.gov/health/peppermintoil

 

https://nccih.nih.gov/health/ginger

Ginger Tea

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Recipe (Tummy Soothing Tea): Ginger Tea

Serves 1

Fresh ginger root (about 2”)

Hot water

Lemon slices (optional)

Honey (optional)

Pour the water into a saucepan and heat it on the stove.

Grate the ginger root into the saucepan.  Let it come to a boil, and then simmer for 3-5 minutes.

Strain the tea into a cup with a fine mesh strainer and add lemon and/or honey as desired.

Serve & Enjoy!

Tip:  If you don't want to use a grater and strainer then you can peel the ginger and thinly slice it into your cup before adding boiling water.  The pieces should be big enough that they will sink to the bottom.

Haven't Changed Anything in Your Diet But Getting Fatter?

Haven't Changed Anything in Your Diet But Getting Fatter?
 

You are positive that you're not eating more food or “junkier” food but you're still gaining weight.

 

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.

 

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.

 

References:

 

https://authoritynutrition.com/lose-weight-in-menopause/

 

http://www.precisionnutrition.com/sleep-stress-and-fat-loss

Chia Peach Green Smoothie

Recipe (Smoothie meal): Chia Peach Green Smoothie

 

Serves 1

 

handful spinach

1 tablespoon chia seeds

1 banana

1 chopped peach

1 cup unsweetened almond milk

 

Add ingredients to blender in order listed (you want your greens on the bottom by the blade so they blend better and have the chia on the bottom to absorb some liquid before you blend).

 

Wait a couple of minutes for the chia seeds to start soaking up the almond milk.

 

Blend, Serve and Enjoy!

 

Tip: Smoothies are the ultimate recipe for substitutions.  Try swapping different greens, fruit or seeds to match your preference.

 

Bonus: Chia seeds not only have fiber and essential omega-3 fatty acids but they  contain all of the essential amino acids from protein.

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Lemon Herb Roasted Chicken Breasts

Lemon Herb Roasted Chicken Breasts

Recipe (Lean Protein): Lemon Herb Roasted Chicken Breasts

Serves 4

2 lemons, sliced

1 tablespoon rosemary

1 tablespoon thyme

2 cloves garlic, thinly sliced

4 chicken breasts (boneless, skinless)

dash salt & pepper

1 tablespoon extra virgin olive old

 

Preheat oven to 425F.  Layer ½ of the lemon slices on the bottom of a baking dish.  Sprinkle with ½ of the herbs and ½ of the sliced garlic.

 

Place the chicken breasts on top and sprinkle salt & pepper.  Place remaining lemon, herbs and garlic on top of the chicken.  Drizzle with olive oil.  Cover with a lid or foil.

 

Bake for 45 minutes until chicken is cooked through.  If you want the chicken to be a bit more “roasty” then remove the lid/foil and broil for another few minutes (watching carefully not to burn it).

 

Serve & enjoy!

Why is My Metabolism Slow?

Why is My Metabolism Slow?

Why is My Metabolism Slow?

If you've gained weight and/or feel cold and tired it may just be that you have a slow metabolism.

The next question of course is “why is my metabolism slow”?

Well, that's a great question!  Since your metabolism is how your body takes food and oxygen and uses it to fuel all of its biochemical reactions there are a lot of things that can slow it down.

 

In this post we'll talk about five common reasons your metabolism could be slow including: thyroid hormones, history of dieting, size and body composition, activity level, and lack of sleep.  I've also included a tip that you can try for each one of these possible “metabolism busters”.

Plus I'll share one of my delicious thyroid-loving mineral-containing recipes that you can make for breakfast or dessert.  

Bye Bye Sleeping Through the Night

Bye Bye Sleeping Through the Night

Oh, that elusive sleep.  That time to relax and regenerate.  To heal and repair. 

If you need that coffee or two (or three) every morning you may get some very useful tips in this post.

Sleep isn't just important for your mind and body to have energy and be alert.  Lack of sleep can contribute to serious health issues which you don't want.

So let me have your attention for this “tip-filled” post on the importance of sleep and how you can get your fair share.  I'll even throw in an amazing caffeine-free latte recipe for your afternoon “pick me up”.