When you are in a hurry, a fast food fix can be hard to resist.
But if you're smart about your selections, you can enjoy a guilt-free meal almost anywhere.
Let us help you...
Here are my best tips:
Burger-joint: Go with a single-patty hamburger or grilled-chicken sandwich, and skip the mayo or get it on the side. Load up on fresh veggies like lettuce, tomato, onion, etc. Save on carbs and calories with a "lettuce bun," known as Protein Style. Who needs a dull, white bun loaded with carbs? For sides, go with a small salad (no croutons, light dressing on the side). Personally, I order a salad and then throw my burger on top, it's really great. You have to try it. If you must have fries, get the kiddie size.And eat them SLOWLY!Honestly, it will taste like more!
Chinese-food: Broth-based soup is great -- low in calories, and so filling. You can order Won Ton soup and ask for just ½ the amount of Won Tons For a main dish, go with steamed veggies and lean protein (shrimp, chicken, or tofu). Flavor it up with a little reduced-sodium/lite soy sauce.Must eat some rice? Choose steamed brown rice and ask for ½ portion.Throw some Chinese hot sauce on top.Will satisfy you raise your metabolism.Go for the fortune cookie if you wish... only 25 calories. Going to Panda Express?Try the String Bean Chicken Breast.. only 160 calories per serving! P.F. Changs?Beef with Broccoli or Spicy Green Beans with Chicken.
Mexican:Go for grilled chicken or shrimp. Avoid sour cream and cheese, but feel free to load up on salsa and hot sauce. Get your guacamole on the side, and use it sparingly. I love Mexican-style salads but I ask them to hold the tortilla shell and just put it on a plate or in one of their take-out tins. Use salsa in place of dressing, my version of a Mexican salad. Want soft tacos?Order 2 and stuff the insides of one into the other for a "big boy" stuffed taco. Mexican tortilla soup without the strips is excellent.Whatever you order, Hold the chips... don't even take the basket! They're addictive.
Italian:I like to ask for whatever vegetables they have and put some marinara sauce on top. I'll get the meatball sub and hold the bread! Minestrone soup is broth-based and a good choice.Salad with light dressing on the side, maybe throw on some chicken. Pasta? Ask for wheat.Do not eat bread and pasta at the same meal.They actually do not do this in Italy... they know about too many carbs!
For more tips, see my book Eat Your Self Slender, Chapter 13.
You do not have to be constantly dieting...just choosing WISELY!
1. Anxiety, feelings of dread, apprehension & doom
2. Incontinence, especially upon sneezing & laughing
3. Itchy, Crawly Skin
4. Aching, Sore joints and muscles
5. Bloat, gastrointestinal distress, indigestion, nausea & gas pain
6. Increase in allergies
7. Thinning hair or hair loss on head or body / increase in facial hair
8. Changes in body odor
9. Electrical shock sensations
10. Bleeding gums / gum problems
11. Soft or brittle fingernails
12. Tinnitus / ringing in the ears
We all know about Hot Flashes, Night Sweats & Vaginal Dryness but take a look at these rather surprising symptoms. These symptoms can also be helped with natural Progesterone crème.Don't accept these "Terrible Twelve" as oh, well, I'm just getting old.
No, no, no... Its hormones!
1. Anxiety, feelings of dread, apprehension & doom The shifting levels of the hormonesestrogenand progesteroneplay a part in the mood swings and ups and downs that accompany PMS and pregnancy. During menopause, those same hormones fluctuate and freefall, often impacting moods and possibly amplifying any anxiety symptomsa woman already feels.
2. Incontinence, especially upon sneezing & laughing This can be a result of pressure or stress on the muscles and nerves that help you to hold or pass urine. Hormone changes could affect muscle strength.
Estrogen helps keep the bladder and urethra healthy and functioning properly. As you near menopause, your estrogen levels begin dropping. This lack of estrogen may mean that your pelvic muscles are no longer able to control your bladder as they did before, and that urethral tissues may have weakened. As estrogen levels continue to drop throughout menopause and after, Urinary Incontinence may become worse.
3. Itchy, Crawly Skin
Hormones regulate the moisture levels of your tissues and stimulate the production of collagen.
As the levels of hormones in your body fall, so does the amount of collagen and skin-moistening oils produced. Skin becomes dry and irritated. You can find yourself scratching at all hours of the day.Progesterone helped me and it can help you, too.
4. Aching, sore joints and muscles
As youreach menopause, hormone levels drop or become imbalanced.This can result in swollen and painful joints.
Hormones are important for regulating fluid levels in your body, and with falling levels, your body is unable to retain water efficiently. This dehydration can cause joint pain because of a buildup of uric acid which causes inflammation in your joints.I have seen women who thought they had arthritis become completely symptom-free when they began to use progesterone crème.Don't suffer needlessly!
5. Bloat, gastrointestinal distress, indigestion, nausea & gas pain Again, these can be caused by fluctuation in hormones. When hormone levels become erratic during perimenopause, so does the incidence ofwater retention, leading to bloating. Also, hormones influence the production of bile which aids in digestion and acts as a lubricantin the intestines. When hormone levels decrease as a result of menopause, this leads to a decrease in bile production. Stools in the small intestine can become dry, hard, and accumulate due to the lack of lubrication, leading to constipation and bloating.
Who needs that?
6. Increase in allergies
Because the ovaries no longer produce normal levels of hormones during menopause, the adrenal glands usually pick up the slack-this leads to adrenal fatigue. When the adrenals are depleted, it leads to increased sensitivity to various foods and environmental elements, which are often expressed as allergies.
7. Thinning hair or hair loss on head or body / increase in facial hair Hair loss during menopause is caused by the decrease in hormone levels. With an imbalance between estrogen & progesterone, testosterone takes over and either causes hair to grow back sparsely or thinner than before. The disproportionate levels of testosterone can also lead to growth in facial hair.
8. Changes in body odor
When your hormone levels drop, a new type of sweat is released from the apocrine glands.It contains fatty acids that bacteria feed on, causing changes in body odor that are unique for each woman. You may like your new smell (mine was like a "cookie", not too bad), or you may not like it.Progesterone can help rebalance you.
9. Electrical shock sensations
Hormone fluctuation impacts the nervous system. Research suggests that it is the misfiring of neurons caused by hormone imbalance that leads to the feeling of electric shocks during menopause. These shocks are often precursors to hot flashes. Nasty!
10. Bleeding gums / gum problems
Declining hormone levels are the primary cause of gum problems in menopause. Hormones affect the gums, the salivary glands, mouth joints, and jawbones. This can lead to an increase in gingivitis, irritation, inflammation, and bleeding of the gums.
11. Soft or brittle fingernails
Fingernails are made from a hard substance called keratin, which is produced by special cells at the root of the nail bed. When hormones fluctuate during menopause, the keratin layer is weakened and the nails may become weak and easily breakable. Another issue that contributes to brittle nails is dehydration-as discussed previously in #4, when hormone levels decline, your body may not be retaining enough water for healthy nails to grow.Now you have aching joints AND brittle nails.
12. Tinnitus / ringing in the ears
The feeling of a ringing or buzzing sensation in the ear is a less common problem, but still one that researchers have associated with menopause. Causes include the use of HRT (hormone replacement therapy), uses of medication such as Prozac and aspirin, or even other menopausal symptoms like hot flashes or night sweats. Bio-identical progesterone and also the hormone melatonin have been shown to relieve tinnitus.
Wow!These are 12 strange symptoms that you may be accepting because you think you are "Getting Old" No, no, no! Hormone balance to the Rescue!
"Peri" doesn't need to be scary! You can actually have an enjoyable perimenopause...
During perimenopause, hormones are fluctuating; sometimes wildly. This can make you feel like you're going crazy. Symptoms are cropping up, sometimes ones you do not associate with hormone imbalance. You don't recognize yourself anymore and you can't rely on feeling good every day. Anxiety often accompanies this stage.When will it all end, you wonder?
Perimenopause is the transitional stage from normal menstrual periods to no periods at all. It can actually start in your thirties or forties and continue until you reach the final stage, menopause, probably sometime in your fifties. During this time, hormone imbalance generally occurs.Perimenopause is a natural phase of life, but in many cases it's a difficult transition because it can unleash a multitude of symptoms. But you can manage them and sail through it... justlike I did!By the way, the average age you will reach your menopause is 51. You will probably enter menopause around the same age that your mother did.
First, let's look at the SYMPTOMS..."
35 most common symptoms of hormone imbalance:
Hot flashes, flushes, night sweats and/or cold flashes, clammy feeling
Irregular heart beat
Mood swings, sudden tears
Trouble sleeping through the night (with or without night sweats)
Gastrointestinal distress, indigestion, flatulence, gas pain, nausea
Sudden bouts of bloat
Exacerbation of existing conditions
Increase in allergies
Hair loss of thinning, head, pubic, or whole body; increase in facial hair
Dizziness, light-headedness, episodes of loss of balance
Changes in body odor
Electric shock sensation under the skin and in the head
Tingling in the extremities
Gum problems, increased bleeding
Burning tongue, burning roof of mouth, bad taste in mouth, change in breath odor
Osteoporosis (after several years)
Changed in fingernails: softer, crack or break easier
Tinnitus: ringing in ears, bells, 'whooshing,' buzzing etc.
Now, repeat after me:
"I was not designed to suffer! I can conquer this imbalance!"
WEIGHT: Let's address one of the most common complaints of perimenopause:unexplained weight gain. You start getting "thick," especially around the middle. Your belly bloats and you retain water, even though you never did before. You may eat less and exercise more, yet still be unable to lose weight-instead, you may even GAIN weight. Estrogen dominance is usually the culprit. When your progesterone and estrogen are unbalanced, you don't metabolize food effectively and the calories you consume turn into fat instead of being used for energy. Exercising and dieting help a little, but you just can't achieve the weight loss you desire. Progesterone helps support the thyroid and counterbalance estrogen dominance and also supports your thyroid (which controls your metabolism) to operate at its optimal level.
MEMORY: Another common problem women face is foggy thinking and forgetfulness. You might secretly harbor a fear that this is the first stage of Alzheimer's, but there are many, many progesterone receptor sites in the brain, so this also can be due to estrogen dominance and a lack of progesterone.For the foggy thinking and "fuzzy brain" syndrome, I love progesterone.For plain old forgetfulness, addingPhosphatidyl serine is an excellent support.I was amazed at the difference when I added Phosphatidylserine, 100 mg per day to my regimen.I actually remembered the outfit I was wearing on my first day of Kindergarten! Wow!
DEPRESSED? ANXIOUS? This is quite common in perimenopause. Serotonin profoundly affects the brain-it is essential for a relaxed and happy brain, and serotonin is the neurotransmitter that many women become deficient in during "peri." Other neurotransmitters that become depleted as women age are dopamine and GABA. If a woman's levels are deficient or low, she will experience depression, anxiety, insomnia, and food cravings. Most women at this point feel the need for something to take anxiety, worry, and depression away. So they go to prescription drugs like Prozac, Oxycontin, or Xanax, which are readily handed out by doctors. I have even heard of birth control pills being given out for anxiety.Yikes!You have better choices... bio-identical hormones, my friends.
HEADACHES:Yes, headaches are part of the perimenopausal experience for many women. Women suffer migraines about 3 times more frequently than men, affecting up to 60% of all women at some point AND they occur more frequently during perimenopause. When the levels of estrogen and progesterone change, women are more vulnerable to migraine headaches. Too much estrogen causes blood vessels to dilate. If your progesterone is too low to balance your estrogen, leaving you estrogen dominant, the swelling blood vessel dilation caused by unchallenged estrogen can bring on those migraines. Also, insufficient magnesium levels make arteries more susceptible to spasm. Again, a reason for this deficiency in magnesium is an imbalance of estrogen to progesterone. By the way, this imbalance is also a dangerous setup for breast or reproductive cancer.
What can you do?
If you are not with a qualified doctor, he or she may prescribe synthetic estrogen and possibly a progestin drug. In other cases, your doctor may not recognize that your symptoms are hormone related and instead prescribe side-effect-laden antidepressant drugs, addictive anti-anxiety drugs, or sleeping pills.OR, they know that synthetic hormones are harmful so theyprescribe these other drugs instead.
No, no, no... Bio-identical hormones are the answer.
A simple jar of over-the-counter progesterone crème can help with all 35 of the symptoms listed above.To see some really good testimonials, go to http://bhnformulas.com and look on the right hand side at the bottom of the page.
Okay, so now you have the scoop..."Peri needn't be scary" because Perimenopause is a passage... a passage into the next part of your life called menopause... it does not require harmful drugs because it is not a disease!
Two recent studies of progesterone supplementation show that it can promote multiple health benefits, including balancing blood sugar levels, normal sleep, stimulating bone growth, and reducing anxiety.
For men and women alike, progesterone has the ability to balance and offset the powerful influence of estrogen, an excess of which can cause problems such as weight gain, insomnia, anxiety, depression, fatigue, and decreased mental clarity. For some women, too much estrogen can lead to migraines and also more serious conditions like uterine fibroids, ovarian cysts, and osteoporosis. As men age, they often experience problems like weight gain around the midsection, hair loss, lowered libido, and prostate enlargement. More and more physicians are now becoming aware of the link between these symptoms and an imbalance in the levels of the sex hormones estrogen and progesterone.
In menstruating women, progesterone and estrogen are produced by the ovaries each month. During the first two weeks of the menstrual cycle, the ovaries secrete increasing amounts of estrogen. After those two weeks, ovulation begins and an egg is released and progesterone production begins. Progesterone prepares the womb for gestation, but if the egg is not fertilized, no pregnancy will occur and as a result, the production of both progesterone and estrogen will rapidly decline and bleeding will begin.
However, if pregnancy does occur, the placenta will begin to secrete such high levels of progesterone that ovulation will cease for the duration of the pregnancy and the uterine lining will become rich and strong for the developing fetus.
PROGESTERONE FOR MENOPAUSE & PERIMENOPAUSE
After menopause, a woman's estrogen levels can drop by about 40-60% and progesterone levelsdecline even more dramatically. Although the adrenal glands still secrete some progesterone, this decline upsets the body's natural hormone balance, especially in a world filled with xenoestrogens. Following menopause, a woman's progesterone levels can plummet to almost zero and lead to many negative symptoms. In fact, numerous health problems are directly caused by an imbalance of progesterone and estrogen that leads to something known as "estrogen dominance." This term was coined by Dr. John R. Lee, an M.D. who specialized in the study of progesterone.He used the term to describe the condition whenthe body does not produce enough progesterone to offset high levels of estrogen. Thiscan be caused either by normal levels of estrogen combined with low levels of progesterone or low levels of estrogen combined with non-existent levels of progesterone.
If you have any of the symptoms listed below, you may be experiencing progesterone deficiency:
- Restless sleep
-Headaches/migraines before menstruation
- Weight gain
- Breast tenderness
- Decreased libido
Progesterone has many wonderful functions in the body:
- Maintaining a healthy uterine lining and preventing excess
-Inhibiting breast tissue overgrowth & stimulation
- Promoting weight loss - is thermogenic tells the body to burn
fat for energy
- Balancing blood sugar levels
-Acting as a natural diuretic
- Normalizing blood clotting
-Stimulating the production of new bone
- Enhancing the action of thyroid hormones
- Alleviating depression
- Reducing anxiety
- Promoting normal sleep patterns
- Improving libido
NATURAL VS. SYNTHETIC PROGESTERONE: A CRITICAL DIFFERENCE
What is the difference between natural and synthetic progesterone (like progestin). Natural progesterone is synthesized in the laboratory from the Mexican wild yam. This plant version has been in existence since the 1940's, so it has been around for a LONG time. This type of progesterone is bio-identical, meaning its molecular structure is identical to the hormones that our bodies produce naturally; it's a carbon copy so to speak. The most effective form of bioidentical progesterone, called micronized progesterone USP, works by enabling the progesterone to be absorbed at a steady, even rate.
Synthetic progestins, on the other hand, are NOT bio-identical. In fact, they were originally developed and manufactured as birth control agents. These synthetic progestins are very powerful and are able to function as contraceptive because a very small dose can prevent ovulation. In other words, they shut down normal ovarian function. One of the most common progestins, called Provera, is known to lead to blood clots, fluid retention, acne, rashes, weight gain, and depression.
By the way, there does exist an oral progesterone pill that has 200 mg of natural progesterone. However, when taken orally, progesterone is metabolized by the liver and can lead to complications in patients with a history of liver conditions. The pill also makes some women feel bloated, sleepy and/or constipated.Therefore, a cream seems to be the most effective and efficient way to get progesterone into the body because it is extremely fat-soluble and can be easily absorbed through the skin. One important advantage of using progesterone in a cream form is that the dosage can easily be altered to fit the needs of individual patients simply by varying the amount of cream used.
(You can read more about dosing in Progesterone Made Easy Part 2) I LOVE natural progesterone crème and have been using it in transdermal crème form for the past 25 years!