Lifestyle Management & Nutrition

These days, numerous menopause treatments are touted as the cure-all for menopause.  There are mega vitamin supplements, medicinal creams, and even aroma therapy treatments where you can spend lots of time and money trying to rid yourself of any and all menopausal symptoms. While many of these treatments can offer temporary relief, there is a more permanent and simpler solution to manage the associated discomforts. 

It all breaks down to the fact that "we are what we eat." Simply following a well-balanced diet can go a long way to help reduce symptoms caused by menopause. Below are a list of recommended foods to include and reduce in your diet to not only improve your symptoms, but ensure that you continue to feel great in the years to come.

What is Balance?
The key to truly managing your menopausal symptoms is to achieve a well-balanced diet. Focusing on nutrition and making sure to include all the food groups, will provide your body with the vitamins, minerals and nutrients it needs to keep your hormones in balance. Each day it is imperative that you include servings of whole grains, proteins and/or protein alternatives, low and non-fat dairy products, healthy fats, and most importantly, lots of fruits and vegetables. 

The most common mistake women make when it comes to their diet is going long periods of time without eating. Are you eating within a 1/2 hour of waking? If not, this is a great place to start. Breakfast means "breaking a fast." When we don't eat breakfast first thing in the morning, we prolong the fasting period, typically leading to low blood sugars, overeating, and body fat storage. Coupling this with skipping meals during your day is a sure way to cause an imbalance in your hormone levels and the higher likelihood of overeating the next time you sit down for a meal. In order to keep yourself satisfied and healthy, eat at least 3 meals a day, with some nutritious snacks in between, to keep you energized.  This will mean you should be eating something every 3 hours or so. Don't become obsessed with calories, but instead, focus on portion sizes.  This will keep your weight at a healthy level.  And don't forget to include the occasional treat.  Sweets can be part of a healthy diet too!

Foods to Manage Menopausal Symptoms
Hot flashes, mood swings, weight gain. Do these sound familiar? These are typical symptoms of going through menopause, which I don't have to tell you are not fun! On a positive note, you may be happy to hear that many of these symptoms can be managed by eating (or avoiding) specific foods. 

Managing Hot Flashes
Hot flashes and night sweats can be a very real and frustrating symptom for women experiencing menopause.  Waking up at night sweaty makes it almost impossible to get a good nights sleep. Some women experience hot flashes at work as well, making it extremely challenging to focus and work productively. Want to ease or eliminate these uncomfortable sweats? 

Try reducing your intake of coffee, tcaffeinated tea, alcohol, colas, and spicy foods.  Many women find these to be triggers for hot flashes.  Refined sugars also tend to increase the number of hot flashes women suffer, so try to avoid corn syrup and other sugars found in highly-processed foods.

Experiencing hot flashed frequently? Increase the amount of water you drink to at least 8 - 8 ounce glasses a day. Also, try to include foods that contain phytoestrogens.  Phytoestrogens are plant estrogens that can bind to estrogen receptors in your body, relieving you of many of your symptoms.  Foods that are rich in phytoestrogens include beans, legumes, seaweed, yams, apples, potatoes, and carrots.  Foods rich in soy such as edamame, tofu, soybeans, soy yogurt, etc. are also a very high source of phytoestrogens.

Curtail your sleeping habits. Try going to bed and waking up at the same time each day. Strive to get between 7-8 hours of sleep per night. Avoid eating too close to bed time - no closer than 2 hours beforehand as the digestion process can prevent a sound night of sleep. Avoid drinking alcohol or caffeine or smoking tobacco 3-4 hours before bed time as the stimulants can lead to disruptive sleep. Avoid watching t.v. or working on the computer in bed - the stimulation right before bedtime can prevent a restful night of sleep.

Feeling Moody? 
Due to a fluctuation of hormones in your body, mood swings are a common occurance in menopausal women. It is not uncommon for you to feel joyful and happy one moment, but suddenly find yourself feeling depressed and lonely the next. Don't fret. A tweak in your diet can boost your mood and help you to feel on top of the world yet again.

Research has shown that a lowered level of serotonin, a chemical in the brain, is often associated
with depression.  Eating foods rich in carbohydrates can help to raise your levels of serotonin, thereby alleviating that depression. This is why so many individuals turn to sugary and carbohydrate-laden foods when they're feeling down. It's a physical body response - not just in your head! To healthfully raise your levels of serotonin, reach for whole grains such as a sandwich on whole grain bread, whole grain cereal such as oatmeal or Kashi Go Lean, quinoa, brown rice or even some whole grain crackers with all-natural peanut butter or cheese. Again, remember your portions.

Taking time for you is also in order. Take time to practice mindfulness whether it's taking time to eat a yummy meal - savoring the flavors, taking in the smells, chewing your foods and enjoying conversation; going for a walk - taking in your environment, the sounds, the smells, the crisp air on your face; or practicing meditation - deep breathing exercises, listening to relaxation cd's or downloads, progressive relaxation or yoga. Mindfulness can be extremely helpful in body balance, leading to the better management of stress, mood swings and the day-to-day trials and tribulations.

Weight Gain?
I can't tell you how often I hear women tell me how after a certain age they cannot seem to get their excess weight off. Unfortunately, weight gain and menopause often can go hand in hand if a woman is not following a balanced diet. This is due to a decrease in estrogen levels, which leads to a distribution of fat around the stomach and a decrease of fat around the hips and breasts.  This will, over time, lead to a decrease in muscle mass, a slowing of your metabolism (because muscle dictates your metabolism), and the result is unwanted weight gain.

How can you combat this? Focus on eating healthy fats, reducing your intake of saturated fats, and eliminating any trans-fats from your diet. Healthy fats include olive oil, canola oil, flaxseed oil, avocado, unsalted nuts and seeds, unsweetened coconut, ground chia and flax seed, all-natural nut butters, and fatty fish. Saute vegetables in olive or canola oil, use olive oil and vinegar-based salad dressings (or make your own), add nuts and seeds to your salads or have an ounce as a snack with a piece of fruit, or put chia and flax seed in a pepper grinder and sprinkle over salads, mix into oatmeal or any foods served at the dinner table. Avoid frying your foods. Try broiling or grilling them instead.  Increasing the amount of water you drink will also help you lose any water weight that you could be retaining, as well as helping your metabolism kick in. It is recommended that you include anywhere from 2-4 healthy fat servings per day for the greatest benefit.
 
Foods to Prevent Chronic Disease
A number of chronic diseases are associated with menopause that can also be prevented or treated through your diet.  Lowered estrogen levels put menopausal women at a higher risk for heart disease and stroke.   Menopausal women also tend to lose bone mass at a higher rate than
other women, increasing their risk for osteoporosis.  Here are some ways that your diet can help protect you from these diseases.

Preventing Heart Disease
Heart disease, including high cholesterol, clogged arteries, heart attack, and stroke, are more likely to hit a woman after menopause.  It is important to engage in preventative measures in order to
decrease your risk of heart disease.  Changing you diet and becoming more physically active are simple ways to decrease your risk.

Try to increase the amounts of fruits and vegetables that you eat - in particular mushrooms, onions, berries, beans, dark green leafy vegetables and seeds.  This will help cleanse your arteries as well as provide beneficial vitamins and nutrients to your system.  Include oily fish, such as salmon and mackerel, a feature in your diet at least twice per week.  These fish contain Omega-3 essential fatty acids, which help the body to circulate oxygen and blood efficiently.  Reduce the amounts of saturated fats in your diet, which can clog your arteries and increase you cholesterol levels. Saturated fats are primarily from animal-based sources such as meats, full-fat dairy products, processed foods and baked goods. Limit your intake of meats, striving to include lean meats and poultry only. Choose low and non-fat dairy products and only have baked good on occasion - making sure to read the labels and to avoid any including trans-fats (partially hydrogenated oils). Try to avoid processed flours and focus on whole grain breads and cereals, grains and brown or basmasti rice instead.

Preventing Osteoporosis
More than 50% of women will be affected by osteoporosis in their lifetimes.  After menopause, as
estrogen productions decreases, more and more bone mass is lost in the body.  This causes bones to become brittle and can even cause them to fracture or break.  It is important to include sources of calcium in your diet and to include weight bearing exercises to guard against osteoporosis.

Menopausal women should be getting between 1200 and 1500 mg of calcium every day.  Adding low or non-fat yogurt, milk, or soy milk is a good way of meeting this target.  Other foods that are rich in calcium include cheese, sardines and salmon (with bones), prunes, figs, and leafy green vegetables.  Avoid taking in too much caffeine, as caffeine causes the body to not absorb calcium
properly. Strive to include some form of exercise each day. It could be going for a walk, bike ride, run, doing an exercise class, or any other physical activity you enjoy. Incorporating strength training into your schedule 2-3 times per week will also greatly reduce your risk of osteoporosis and prevent the reduction in bone mass. Exercise has also been shown to positively impact your mood, and further promote the balancing of your hormones.

Following these nutrition, physical activity and mindfulness tips will enable you to better manage your menopausal symptoms and get you back to leading a happy and healthy life.

Healthy wishes,
Alissa C. Robertson, MS, RD

Resources:
- Super Nutrition for Menopause by Ann Louise Gittleman
- The Ultimate Nutrition Guide for Menopause: Natural Strategies to Stay Healthy, Control Weight, and Feel Great by Leslie Beck
- LiveStrong.com: Menopause & Nutrition

When setting our New Year's Resolutions, we often have the best of intentions, but somehow we get off track, lose motivation, or other priorities take charge. Here are some suggestions from The Academy of Nutrition and Dietetics on how to stick with your goals this year:

• Make your goals as specific as possible. Prevent setting general goals such as "I will lose weight," "I will exercise more," or "I will eat healthier." Instead, commit to actions that will help you lose weight such as journaling each day, exercising 30 minutes each day, or allowing yourself a sweet 2x/wk rather than every day or multiple times per day. Think realistically, but push yourself slightly out of your comfort zone. The only way to make progress or to change your current situation is to do something different. Your goals become a reality when you push yourself when you don't want to be pushed!
• Choose one realistic and specific goal. Trying to tackle too many things at one time is overwhelming and unlikely to last. Too many things on your plate is a sure way to get burned out. Once your new action(s) have become a habit, it is then a good time to set a new goal. Remember, slow and steady wins the race!
• Create a reminder list. Make a list each day of what you need to get done - including action steps that are helping you towards your goal(s). At the end of each day, make a list of all the positive things you did such as packing a lunch, walking or doing some form of exercise during the day, practicing some form of stress management, or resisting a temptation. Take the focus off of any challenges you may have had, but rather focus on ALL the positive things you ARE doing!
• Take immediate action. Doing anything is better than nothing! If you don't have time to go for your normal 30 minute walk, walk for 5 or 10 minutes. If you struggle with making healthy food choices at work, make sure to pack a lunch and snacks the night before so you have healthy options with you. Whether it's changing your diet beginning with your next meal or joining the gym, taking action and continuing to take small steps each day will ensure your success!

So don't be one of the many who gives up on their New Year's Resolution. You set your goal(s) for a reason - because it matters to you to make a change. Something prompted you to want to live a healthier lifestyle. Whether it was not liking how you look or feel, wanting to be healthy and active for your kids, or not wanting to end up like an unhealthy family member or friend, you have a "why" and you can't forget that. Whatever your motivation, keep these reasons close at hand - they are your "GPS" to achieving your goals!

Healthy wishes,
Alissa

One of the most common misconceptions out there when it comes to weight management is that a calorie is a calorie. People thinking that counting calories is the answer are greatly mistaken, and will likely be counting calories the rest of their lives without every achieving weight management success. Let me explain why it's not always about calories in, calories out so you can stop counting and start living...

FALLACY: All calories are created equal
TRUTH: Most people can understand that not all fats and carbohydrates are created equal, but so many of us have the hardest time understanding that a calorie is simply NOT a calorie. Take this for example: 100 calories of asparagus (which is about 2 cups and has 10g of protein, 10g of Fiber and 0 Fat) and 100 calories of chocolate cake (which is less than 1 ounce and has 1g of protein and 1g of fiber, 5g of fat) is NOT the same. This is common sense, right?

What does this tell you? This means that if you eat quality food like lean protein, fresh fruits and vegetables, low and non-fat dairy, healthy fats, etc… you consume fewer calories, and more quality, filling food than when you eat chocolate cake and/or the cheeseburger with fries. The thought that it’s just about counting calories when it comes to losing or maintaining a healthy weight is not valid and will not product the results you are looking for. 

You should, however, continue to watch your portions when you do eat the cheeseburger and fries. The empty, calorically dense foods such as cake, fries, fatty burgers and processed foods may seem appealing, but the fact is - they do NOTHING for your body. What happens when we eat these foods over time? The answer is damage to your body such as weakened muscles, unbalanced hormone levels, and trouble maintaining and losing weight. Any weight you do lose is actually water and muscle - making you skinny-fat (flabby), and increasing your risk of cardiovascular disease, type 2 diabetes and other chronic diseases.

Ask yourself, how do you want to feel? How do you want to look? How do you picture yourself 15-20 years from now? Do you want to be healthy, energetic and have self-esteem or do you want to be taking medications, tired all the time, and feeling poorly about your self-image? The choice is yours and you can take control now! 

FALLACY: Foods have “Negative Calories”
TRUTH: The term “negative calories” means that a food actually takes more calories to process than it delivers. Take celery, for example. It is thought that we burn more calories chewing and digesting the food than the food actually contains. Dietitians, nutritionists, diabetic educators and commercial weight loss programs have used the concept of “Free Food” forever to describe foods with a negligible calorie count that, presumably, one can eat with thoughtlessness. The “Negative Calorie Effect” - usually embellished to claim certain foods actually take more energy to digest then they actual contain. 

This simply isn’t true. In reality, there really are no “negative calorie” foods. Calories wasted in extracting nutrients are already considered in calculating the Thermic Effect of Food (TEF is the indicator of how much energy the body needs to expend to simply digest and absorb a certain type of food) Proteins have the highest TEF at 25%, followed by carbs at 5% and fats at 2%.

What does all of this mean? Lets say, for example, you eat a can of tuna, which has 100 calories, your body will expend about 25 calories just digesting it. Now an apple also has 100 calories, your body will only expend 5 calories digesting it. Celery, which we often hear has "negative" calories, contains about 10 calories per stalk and expends 2 calories, which means we actually still consume 8 calories. No big deal, but to say it has no calories is simply NOT true.

Foods like celery, cucumbers, lettuce, spinach, chicory, greens, sprouts, mushrooms, onions, and other vegetables that are basically water, nutrients and wrapped in a bundle of fiber. They are just tasty, nutritious, filling, very low calorie foods. You can think of them as healthy, nutritious foods, but don't be thinking you're consuming air. 

FALLACY: You can eat whatever just exercise more
TRUTH: There is nothing more irritating to me than when I hear people say, "I exercise, so I can eat whatever I want" or "I'm going to exercise so I can burn off the crap I ate earlier today." Does this make any sense to you? The fact is, just because you exercise and your energy needs are now increased, this doesn't mean you can now eat whatever you want and expect to maintain your weight and/or improve body composition. Exercise on its own does tone, strengthen, and build muscle. It is possible to get larger muscles through continuous exercise, but without improving the quality of your diet, your body fat will still be covering all that muscle you're working hard to achieve. To put it simply: YOU CANNOT EXERCISE AWAY POOR FOOD CHOICES. The amount of muscle versus the amount of fat determines BMR and RMR (minimum amount of energy required to keep your body functioning, including your heart beating, lungs breathing, and body temperature normal), then it’s the amount of energy expended to the amount of energy “calories” consumed.

THE PROOF: According to their menu, one order of Outback Steak House Cheese Fries contains 2,140 calories. If you share this appetizer with three other people, you'll consume 535 calories. Add 4 tbsp. of ranch dressing and you've consumed over 800 calories before your main meal has begun.

A woman weighing 127lbs running at 5mph for 30 minutes burns 231 calories. That means that she needs to run for 1 hour and 45 minutes to make up for the cheese fries. She also needs to take into account what she ate the rest of the day. Too many times I hear people say that because they exercised that day that they can "treat" themselves to fast food or other poor choices. Or perhaps they feel they deserve to treat themselves for doing so. Yes, exercise burns calories, but WHAT and HOW MUCH we eat still is what makes the difference. 

So, what's the key to weight management? Stop counting calories - doing so isn't telling you whether or not a food is healthy. Focus on the quality of the food you eat rather than quantity. It's not about restricting and denying yourself of foods you enjoy, but rather it's about consuming quality food most of the time. It simply comes down to making better food choices - more consistently day in and day out. Limit the "junk" food and lean towards quality foods such as lean protein sources, fresh vegetables and fruit, healthy fats, and low and non-fat dairy. Make an effort to move more during your day and most importantly, have fun!

Healthy wishes,

Alissa

During financially stressful times, it can be difficult to focus on keeping ourselves fit. However, it’s especially important that we stay healthy during these moments so that we can make sound financial choices. Health is our best investment and it doesn’t need to set us back financially or keep us from staying well! Here are some suggestions that can help you keep your jeans fitting properly even when your wallet is a bit tight.

Action Tips:

1.  Walk - Probably the most affordable and convenient way to stay fit. You can do it anywhere and it’s free (except the cost of comfortable walking shoes)! Best of all, getting in 10,000 steps a day might provide you with some clarity about any financial difficulties. You may wish to purchase a pedometer ($10-$30) which is an affordable way to count your steps.

2.  Buy an Exercise Ball - Use it to work the abs, support the body during weight training activities or even for cardio. You can even sit on it at work to engage your core (mid-section) all day! Most cost $20 to $50 and can be used to improve core strength. Here are some great core exercises http://exercise.about.com/cs/abs/l/bl_core.htm you can do with an exercise ball.

3.  Use Inexpensive Exercise Gear - Having fancy exercise equipment is nice, but you don’t need it for a great workout. Instead, try using resistance bands, jump ropes, pedometers and hand weights.

4.  Try Body Weight Workouts - A number of exercises require nothing more than your body and some good music. Try leg lunges, squats, push-ups, tricep dips and bicycle crunches to keep your muscles toned.

5.  TV Workouts - If you have cable T.V., you likely have access to exercise programs that are broadcast at almost any time throughout the day.

6.  Join a Running or Walking Group - Your community likely has a running or walking group that you can join to get outside for a brisk run/jog nearly every day. The best part is that it’s a great way to meet friends and stay motivated!

Source: Exercise on a Budget http://exercise.about.com/cs/abs/l/bl_core.htm 

By Paige Waehner, About.com Guide April 16, 2010

Losing weight is not about dieting or restrictions … it’s about changing the way you think about food, eating and a healthy lifestyle in general.

The first step to doing this is to become aware of your eating patterns. For instance, if you tend to overeat when you're stressed about work, then make adjustments based on this. If you know you tend to overeat when you're overwhelmed, make it a point to keep yourself busy with another activity (even something relaxing like reading or taking a bath) during this time.

Next, focus on making small changes in your lifestyle, not on losing weight. For instance, rather than thinking, "I have to lose 30 pounds," think, "Today I'm going to take a pass on the bread and butter and go for a walk after dinner."

By adding just one or two healthy behaviors to your routine each day, you’re subtly changing your old, weight-sabotaging habits into new healthier ones.

Most importantly, stay positive. Focus on all you have to GAIN from your newfound mindset, rather than all you’re giving up.

Healthy wishes,

Alissa

According to the recent finding from an in vivo study, eating a diet rich in spices reduces the body's negative responses to eating high-fat meals. After a high fat meal, the body will normally have a significant increase in triglyceride and insulin levels. Consuming a spice mixture with a high fat meal decreased and modulated the spike in insulin and plasma triglycerides.

Spices such as tumeric, cinnamon, and clove garlic possess powerful anti-oxidative and anti-inflammatory properties.  Add a little to your next dish to reap the antioxidant benefits and to boost the overall flavor of your food!

Source: A High Antioxidant Spice Blend Attenuates Postprandial Insulin and Triglyceride Responses and Increases Some Plasma Measures of Antioxidant Activity in Healthy, Overweight Men

Many patients and consumers are unaware that their prescription medications can cause nutritional deficiencies.

For instance, anti-inflammatories can cause deficiencies in calcium, vitamin D, magnesium, zinc, vitamin C, vitamins B6 and B12, folic acid, selenium and chromium. NSAIDS can cause deficiencies in folic acid. Aspirin causes low levels of vitamin C, calcium, folic acid, iron and vitamin B5.

Cardiovascular drugs, specifically statins, can cause low levels of CoQ10, vitamin B6, zinc and vitamin B1. ACE inhibitors are associated with decreased zinc. Beta blockers also decrease levels of CoQ10.

What are you taking? Learning how to best meet your needs through both dietary sources and nutritional supplementation is extremely important to maintain and achieve optimal health. If you have questions, please contact me to discuss the best options for you.

Yours in health,
Alissa C. Robertson, MS, RD
(802) 999-5684
lifestylenutritionvt@yahoo.com

Over time, individuals who consume 2 “sweet” beverages per day experience a change in their taste perception. Beverages that were considered to be sweet to the taste will no longer taste sweet enough or eventually will no longer be sweet. In other words, the more frequent and longer one drinks sugary beverages, their sensation of sweetness declines, leading people to consume more of these types of soft drinks.

Excessive sugar consumption in general can lead to insulin resistance and disproportionate weight gain. When individuals consume sugary beverages such as soda (even diet soda), they become desensitized to the sweets. Foods and beverages quickly become bland and need to have sugar or sugar substitutes added.

Do yourself a huge favor and avoid adding sugar and sugar substitutes to foods and beverages. Strive to stick to water and selters most of the time. Enjoy a soda or other sweetened beverage on occasion, but start with water first or include water around the same time you consume the sweetened beverage.


Source: Taste perception and implicit attitude toward sweet related to body mass index and soft drink supplementation

Proanthocyanidins are found in the seeds of red grapes and are rich in polyphenols, which are compounds found to be high in antioxidant value. Test animals fed grape seed extract had lower levels of triglycerides, fatty acids, and glycerol in their blood than those animals that were not given this extract.  The grape seed extract was shown to activate ATP production in muscle and improve activation of Brown Adipose Tissue (BAT) which is a thermogenic, metabolically active type of fat.  Additionally, grape seed extract activated genes specific to energy creation. These studies show the potential benefits of eating antioxidant-rich diets for successful weight and health maintenance. Getting consistent sources of antioxidants can play an important role in overall health.

This is why I personally take a product called NutraMetrix Isotonix OPC-3 on a daily basis. It is an isotonic-capable food supplement that is made from a combination of bilberry, grape seed, red wine and pine bark extracts, and citrus extract bioflavonoids, all found to be powerful antioxidants. Oligomeric proanthocyanidins (OPCs) are bioflavonoids (complex organic plant compounds) found in fruits, vegetables and certain tree barks that provide exceptional nutritional benefits to the human body. Studies have shown OPCs to be up to 20 times more powerful than vitamin C and 50 times more powerful than vitamin E in neutralizing free radicals. NutraMetrix Isotonix OPC-3 contains the only isotonic form of Pycnogenol® in the world. Pycnogenol is a natural plant extract from the bark of the French maritime pine tree and the most clinically researched and potent bioflavonoid. The product has been shown to have positive affects on energy levels, inflammation, arthritis, allergies, asthma, fatigue, fibromyalgia, blood sugar control, high cholesterol, joint pain, menstrual related discomfort, and many other chronic diseases and ailments.

Here's to your health!


Source: Acute Administration of Grape Seed Proanthocyanidin Extract Modulates Energetic Metabolism in Skeletal Muscle and BAT Mitochondria