My Journey through Menopause

My journey through menopause is more of an update since my "Mad at Menopause" article written a year ago.  Head on over and read that before diving in here to get the full story of my symptoms, frustrations and actions to resolve them.

Instead of being mad at menopause, I am now calling it a journey through menopause.  The drastic symptoms have softened thanks to research, talking with my doctors, and making treatment decisions that best fit my body.  As women we will all experience menopause and the havoc placed upon our bodies during this transition.  Menopause is part of life and health and not a subject to be hushed and brushed under the carpet.  There is no shame or embarrassment discussing anything that relates to health and fitness.  We have lived too long with our heads tucked between our tails and still thinking how dare we use the term "vagina" in public.  Come on now, we are all grown women and men for that matter and this is a `need to take care of issue` for women and the men who support them.

One year ago I was plagued with unbelievable hot flashes that tormented my days and nights, fatigue, irritability, foggy thinking, inability to sleep, vaginal dryness, numerous urinary tract infections, decreased libido, and complete frustration that consumed me. This is a brief description of what can be read in the above referenced article fully outlined in ugly detail.  I think menopause was at the forefront of every conversation I had with my husband back then and "thank you God" for such a supportive man.  It did not matter how physically fit I looked on the outside because my inside was so out of balance I did not feel confident sexually or as a woman.  This weighed on me heavily and I was desperate to fight menopause with all I had.

One year later and I am feeling fabulous.  I no longer take OTC herbal blends and decided to give bio-identical hormone therapy a try. I have been on the bio-identicals for 10-months now and the improvement in menopause symptoms is remarkable. In addition,  I have continued the low dose estrogen vaginal insert pill and very happy with the `plumped up` results.  I also use natural coconut oil and vitamin E suppositories regularly for internal vaginal moisturizing.  My hot flashes went away within 2-weeks of bio-identical therapy and as the months have gone by, I feel like my old self again.  Emotionally and physically my body feels like it has been brought back into hormonal balance and I am functioning at what I would call a normal level.

My confidence is renewed, my thinking is clear, and sex is great.  I am taking an additional herb that I will not disclose right now until I can provide fair feedback.  I will share that it has to do with increased vascular functioning.  My lifestyle of eating healthy and exercising regularly continues to help residual menopause symptoms.  The only thing remaining is irregular bleeding which is normal on or off bio-identical hormones.  I may go 3 months with no cycle and get that surprise period which can be light or heavy.

I do not know how long I will require trans dermal bio-identical hormone therapy but am happy that I made the decision to go this route for my body.  It has changed my frustrations into stress free days of going through the transition and I look forward to no longer having periods...sweet freedom. Sharing my journey through menopause is not only informative but to support you are not alone in the process.  However, we are all individuals needing to be our own health care advocates.  It is important to make the best choices for ourselves through research and doctor discussions.  If anything, be motivated there is hope to feeling better going through menopause and always be pro-active when it comes to your health.

Check out my article "Menopause: Fight Back with Food" on the About.com network for more great info on the subject.

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Dedicated to my Beautiful Husband

Stay Healthy!

Darla

Taking Control of Right Now

Right now is what I have to work with.  I have learned from past mistakes and hurts,  overcome injuries through hard work, and this has taught me to make the most of my "nows".  It has also shown me how to celebrate every moment in this life.

The road has been tough and sometimes still can be, but each day is about taking control of right now and becoming my best me.  Procrastination is a waste of life, body and soul and really a slap in our own faces when we don't take care of business.  Right now we have a choice to eat healthy, exercise and stop complaining about all the things wrong in our lives.  So many are caught up in all the negative stuff and can't see the forest through the trees. Instead of celebrating a pound lost, the happy event quickly becomes downgraded to "just a pound" and this has just ruined my day.

We are the products of our daily choices.  It is important to take control of "right now" and not allow another day to pass without making some great changes. Whether you are struggling with poor nutrition, sedentary lifestyle, stress, or a bad attitude there is no time like the present to take positive action.   Our lives become so habitual that change feels alien and impossible, but I say it is POSSIBLE.

Get out a piece of paper and journal changes you would like to see happen in your life.  Do you want to look better, feel better, and improve the quality of your life?  Create a plan to make that happen and that may mean going to a qualified counselor, personal trainer, or registered dietitian. Whatever needs to happen, only you can make it so.  Dependence on others to somehow create this magic transformation for you is a fairytale.  We are all responsible for our physical, spiritual and emotional health and any slacking manifests itself as illness, unhappiness and low self-esteem.

Time to take control of RIGHT NOW and Stay Healthy!

Read my latest article on the sportsnutrition.about.com network titled "Five Food Strategies You Can Do Right Now to Reach Your Fitness Goals" for some great ideas.

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I believe in Right Now

Eat Like a Fitness Expert to Achieve YOUR Best Body

I recently posted this motivation on my Stay Healthy Instagram and Facebook:

My Goal is to be my BEST ME, Fit Over 50

" I do take the time to read your feedback and comments left on motivation that I post and excited that you are striving to adopt a healthy lifestyle. Showing images of those who are dedicated to fitness to include myself are to encourage and inspire. I have also read feedback of a negative vain and I want to address that. I am going to get very personal with you and you can read more about me in my Blog if you choose. I am over 50, a fitness professional and freelance writer that works extremely long hours. My day does not end when I step out of my studio. I look the way I do because of the lifestyle I walk daily. I do not spend hours in the gym and in fact limit my workouts to one hour 5 days a week. I indulge on treats on occasion and eat incredible tasting healthy food. I am a woman of God and my faith helps me with inner strength and getting through each day. I am passionate about helping people get healthy and would love to hug everyone making this choice. I believe life is a gift and I am not here to be anyone else or look like anyone else. I am also not here to shame others for not looking like a fitness model. My goal is always to be my best me each day and in that I may fail but pick up and keep trying. My image is to show that it is not too late, no circumstance too hard, and even injury so severe to not be able to do something. You are working on being your best you and to use articles and images as inspiration or motivation. Getting angry and discouraged because you are not personally making the choices to change your body does nothing but fuel resentment and may even cause you to walk away from trying. I pray that your thoughts and feelings would be changed for the positive and your focus to become a better you starts with today. Fitness is a journey and we are all works in progress reaching for our best and never perfection. Embrace the now, love who you are now and start working on better tomorrow's. But today is what we have and narrowing that down more, this moment is the concern. What you are thinking, doing and how you are acting right now...is it creating a better, healthier you? Have a blessed Sunday and Stay Healthy!"

The responses to this post were incredible, touching, inspiring and some definitely put a knot in my throat. I am a woman of my word and answering the call to several requests of what I eat on a weekly basis and my workout routine. I will be begin with nutrition because I have found this to be the biggest struggle for people throughout my years of teaching health and fitness. 

I like to teach nutrition simply and focus on health.  There is nothing secret or costly about how to eat to obtain a fit body and too much complication has been placed on this topic.  It really is frustrating that so many suffer with food fears due to untruths floating around the media, in commercials and even TV shows. Getting back to the basics, taking a deep breathe, and releasing the stress surrounding food is the first item of business.  Once food is looked upon as our friend and not the enemy and cause of making us fat, can we embrace all the good things that food does for our body.

I am glad that I motivate and inspire you, but please understand that in this share, you are learning how to eat for your best body.  We are all works in progress, and I am far from perfect, but what I do is apply the best principles of healthy nutrition and fitness each day. That does not mean I am free from indulgence once in awhile.  If any fitness professional tells you indulgence never occurs that is a bold face lie and I will answer to that statement.  I have been in the fitness industry over 30 years and have had my share of burgers, fries, pizza and brownies.  I live a life of moderation and use a 90/10 percent eating strategy and sometimes 80/20 depending on the situation.  Eating healthy is also about balance and allowing for the occasional treat meal.

Moving on to what I eat typically during my work week.  I am a walk the talk trainer and adhere to what I teach my clients.  Results come when consistent healthy food intake and exercise are happening.  I eat a wide variety of healthy food from good carbohydrates, lean proteins, healthy fats and lots of water.  I can be a creature of habit and find myself eating the same meals everyday, except for dinner which is typically changed each night.  I believe in cooking at home being in control of what I put in my face and body.  I eat simply, never count calories, and if I am hungry I have gone too long without eating.  I space my meals every 2 1/2 to 3 hours and that works for me.  I use my palm as a guide for portion size and keep measuring cups handy for wet ingredients.

My typical daily nutritional intake looks like this:

Meal 1: Ozery Bakery Morning round with Coffee 

Meal 1: Option 2, Powered Up Oats with Coffee

1/2 cup steel cut oats
1/4 sliced banana
handful blueberries
handful walnuts









Meal 2: Open face peppered turkey and hummus

I enjoy this with a green smoothie
1 cup fresh pineapple chunks
large handful of power greens
(chard, kale, spinach), blend in water

Alpine Valley Organic Bread toasted
smear with organic hummus
top with peppered turkey











Meal 3: Sliced fruit with flax meal and yogurt

1 large nectarine or fruit of choice
I also like to use 1/2 cup blueberries
1/4 cup ground flax meal
1/2 cup Fage plain Greek yogurt
I like to top with a handful of raw unsalted mixed nuts
Stir and eat




Meal 3: Option 2, boiled eggs with sweet potatoes

1 full organic egg, 1 egg white mixed with mustard, sprinkle with paprika if desired
1/2 large sweet potato, cooked and cut in wedges

I like to dip my sweet potato in organic ketchup ... call me weird, but I have always been a ketchup kinda girl 





Meal 4: Grilled salmon and roasted veggies

Brussel sprouts, cauliflower, and red bell peppers drizzled in olive oil, and tossed with basil pesto and minced garlic. Roast in open pan at 450 for 30 to 35 minutes

season and grill salmon outdoors for 25 minutes






Other Meal 4 Options I enjoy:

Roasted Veggies and Egg

Healthy Grilled Pizza

Brussels and Baked Stuffed Pork

I enjoy a small snack before bed and that really varies between my mood.  I enjoy hummus or peanut butter on toast or if I have baked a healthy treat, I will have that.

For more meal ideas from my kitchen, visit my recipe page and also see my Sports Nutrition site on the About.com network.  I hope this information is helpful and provides a great foundation to simple and healthy meal ideas.

Enjoy my latest article on the About network ,"Natural Body Building: Eating for Goals" and guest written by Frank Gigante, Natural Competitive Bodybuilder and Lifestyle Coach.



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Darla Leal, Fit Over 50!

Stay Healthy!

Darla

How I Boost My Workouts

Are YOU Shocked?

I use a stimulant to boost my workout!  Are you shocked with that share?  If that was the only thing stated in this post, you may form an ugly opinion of me, and you still might but I will cough up the goods.  This substance is not found in supplement stores, is fairly inexpensive, and provides very effective metabolism boosting results.  Studies have given it rave reviews for not only helping with more efficient fat burning, but also reducing exercise induced muscle pain, improved mental focus, and reduced risk of disease.

Five Reasons to Drink Coffee for a Fit Body

Drum roll ... COFFEE!  I drink one and sometimes two cups of coffee per day prior to my workouts.  Two-cup days typically mean I feel sluggish and will need more of a boost to get me through the physical demands of my workout.  I must admit to enjoying my morning cup of Joe and it has become something that I look forward to mentally as well as physically.  I can feel my body and brain waking up within 30 minutes of drinking it and ready to start my day.  I understand the habit forming properties of caffeine which is why I do not partake in all-day binges of coffee. I will use it to push through a workout however and I do not drink anymore post training.

I am very caffeine sensitive and it does not take much for me to feel the edge which is why I have cut down to a half-calf coffee mix intake.  This seems to work best for me and after a hard workout it seems to eliminate any stimulant feeling that may come from my cup of Java. During my workouts, I do enjoy the caffeine rush that enhances my athletic performance.   I do not have health issues like hypertension or diagnosed heart problems where coffee would be contraindicated so I do partake in moderation.  The other health benefits from antioxidants within coffee are an added bonus.

Drinking coffee, minus all the cream and sugar is one of my secret weapons for maintaining a fit body.  Studies show that the fat burning effects last up to 3 hours after having caffeine so I create that window for my workout.  I would not venture into unsafe stimulant territory and do not support unhealthy ways to maintain my body.  Coffee on the other hand is probably the best natural and effective stimulant making it my pre-workout drink of choice.

Check out my latest article "Five Reasons to Drink Coffee for a Fit Body" on About.com for more great information on the subject.

Thanks for stopping by my Blog and I look forward to reading your comments. Don't forget to subscribe below for my free updates!

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Stay Healthy!

Darla

Cheat Meals are a Part of My Healthy Lifestyle

Yes,  I am a cheater of fabulous quality splurges and I like to re-define the term as a "treat meal".  I do not believe that having a fresh baked brownie now and then is cheating on my fitness program.  I eat healthy the majority of the time and follow a 90/10 rule where I consume a wide variety of good carbs, lean proteins and healthy fats 90% of the time and allowing 10% for indulgences like a glass of wine or chocolate.

I will even apply the 80/20 rule where I eat healthy foods 80% of the time and allowing 20% to splurge on foods not on my typical menu.  This comes in handy when on vacation or during the holidays.  It is realistic to want things that are considered "bad" and I am not immune to those cravings.  I will not turn down a piece of my Mom's home baked pie or biscuits with butter and honey ... are you kidding me?

Pizza is a Coveted Cheat Meal

When I do partake in something nutritionally naughty it has to be quality.  I will not be diving into Twinkies or Ding-Dongs, or any processed junk food.  I will indulge in home baked goods, whole wheat pastas, granola, chocolate and frozen yogurt on hot days. I do eat lean burgers and home made pizza as well.  When I do cheat, I still want to be in control of the quality of the food.  I also do not believe in gorging or having a free ticket on a cheat day to binge on thousands of calories.  That is defeating the purpose of a splurge meal or day.

I do not plan a "treat day" but go by my cravings.  If I want something, I enjoy it and move on.  I work hard, eat clean 80 to 90 percent of the time and know that eating a slice of berry pie Ala mode is not going to break my fitness bank.  I will indeed savor every bite of my indulgence and eat slowly.  I do that anyway, but especially with a food I have been craving.  This works for me, but may not work for you.

Having treat meals are always a personal choice as there are physiological and psychological issues to consider.  Those suffering with emotional disorders that surround food may not be good candidates for treat meals and should be under the guidance of a physician and at the very least a support group.  Also, newbie fitness adapters may not be able to manage treat meals just yet and succumb to past triggers and old behaviors.  Medical issues like diabetes requires food monitoring and certain treats may not be in their best interest.

I utilize treat meals for a balance in life and to enjoy everything about being a fit person.  I do not teach or live eating boiled fish and broccoli all the time and think that is going to sustain me.  I am smart in my treats and know when to stop.  I enjoy one or two times per week some sort of sweet treat or fun meal and still maintain my physique.  What it comes down to is the approach to the treat meal or day and not using it as a reward for being deprived all week.  Eating healthy should not feel like a burden or deprivation where looking forward to treat day to derail efforts occurs.  If that is the case, a review of your current nutrition plan needs to happen.  An eating plan that feels like crap will not last and send anyone running back to unhealthy eating habits.  Life is too short not to eat healthy and it is also too short not to enjoy some splurges along the way.

Read my latest article on Cheat Meals: Good or Bad? on About.com and also grab some Cheat Meal Ideas of coveted comfort foods gone healthy.

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Darla Leal, Fit Over 50

Stay Healthy,
Darla

It is Never Too Late to Get Fit

Getting fit and sporting a hot body is not just for the twenty-somethings.  It is never too late, things are never too bad, never too far gone, and we are definitely never too old to become our best healthy self.  Our minds can play evil tricks on us and  make us believe our goals are unattainable.  That simply is not the truth and the first step that needs to happen is to change the thoughts about our life and body and begin the process of kicking out the mental clutter.

Once we begin each day with a positive focus and have faith in what we want to accomplish, we are ready to make the goals come true.  It will be a daily choice to not give in to old patterns, old doubts and fears, and self sabotage.  This will be a time of inner strength development and facing all the crap that held you down for so long.  It will be an emptying of the old self into the trash and an awakening of the new stronger you ready to make things happen.

Each day is a new opportunity to change and make decisions that will bring us closer to reaching our fitness goals.  Start with small realistic goals like losing 10 pounds or registering to walk your first 5K.  Begin keeping a food journal to honestly see your eating habits and then get tough with yourself and start eating healthier foods.  Plan an exercise time on your calendar and do not skip out because it is important and you are worth the effort.  The simple steps of eating right, exercising 3 to 4 times per week to start, maintaining a food journal, and keeping a positive attitude will provide the results you want.

Do not think that this is a quick fix and mentally prepare for a lifestyle change. Regardless of the time, it will pass anyway so you might as well be working on health improvement.  This is not about perfection but always progress as we strive each day to be healthy.  Self pity will not be your friend and not an excuse to throw in the towel.  There will be days when it feels really hard and you may even want to give up but know that you are stronger than that.


Hot bodies are earned not given and believing this goal can happen at any age or circumstance is half the battle.  You are now armed to put in the physical work and fuel your body with the right foods to achieve your goals.

Helpful Tips:

• Eat a wide variety of healthy foods that include lean proteins, good carbohydrates and healthy fats.
• Drink plenty of water throughout the day.
• Get to bed at a decent hour and try for 7-8 hours of sleep per night.
• Exercise 3-4 times per week to start and progress as you get stronger.
• Include weight resistance training 1-2 times per week to start.
• Keep a food journal for accountability... be honest with yourself.
• Dump the junk food and replace with healthy food options.
• Pay attention to portion sizes and read food labels.
• Eat several small meals per day and do not allow yourself to feel hungry.
• Weigh in only one time per week, pay attention to how your clothes are fitting, and how you look naked. 
• Make time for prayer and positive self talk to keep up the motivation.
• Set realistic small goals to start like losing 10lbs or signing up to walk your first 5K. 
• Hire a qualified personal trainer for guidance and motivation if going it alone feels too overwhelming.

Read my article "Training for My First 5K: What Do I Eat?" on About.com for even more great information on healthy eating and reaching personal goals.

Thanks for stopping by my Blog and I look forward to reading your comments. Subscribe below and never miss a free update.

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Stay Healthy!
Darla