10 important things to do to get a flat belly after 40

As we get older keeping your belly flat becomes more and more difficult, especially after menopause. Decreased hormone production is one of the primary culprits. Stored fat can now move to the belly instead of the thighs and hips. Belly fat is more than just a cosmetic concern, though. It is also linked to diabetes, heart disease and can even add fat to bone marrow and reduce bone density. But we can combat this by making a few lifestyle changes.

1. Start eating six smaller meals a day, about two or three hours apart. Eating more frequent meals help to suppress hunger, stabilize blood sugar and can help build metabolically active muscle. This technique helps elevate your metabolic rate which declines as we age.

2. Eat more lean proteins such as fish, turkey or chicken. For carbohydrates, choose oatmeal, brown rice, whole-grain breads or pastas and fresh fruits and vegetables. Don't forget healthy fats from sources like flaxseed or fish oil, avocado, natural peanut butter or olive oil. Select clean foods that do not readily store as body fat which is important as our metabolism slows and our bodies tends to store more fat with fewer calories.

3. Increase your protein intake. Taking in more protein fights the metabolic decline and muscle wasting that occurs as we age.

4. Take in more calcium and dietary fiber. As carb intakes are reduced, fiber intake can decrease as well. Consider a fiber supplement. Limit sodium intake, especially if you have high blood pressure, to keep from storing excess fluid, which can hide a flat stomach with bloating.

5. A few hours of lifting weights a week can help build muscle in your body. Resistance training workouts three to five days a week is ideal. Weight lifting maintains strong bones, elevates fat-burning hormones, builds muscle and speeds up metabolism as well as keeping your metabolic rate up for up to 48 hours afterward. Some women think they'll bulk up with weight training but that is a myth.

6. Doing cardio workout for 30 minutes up to six days per week will increase stamina and burn extra fat, including that layer cover your flat ab muscles. You can do low-impact cardio, such as the elliptical machine, swimming or walking on the treadmill.

7. Ab workout exercises such bicycles and crunches are very helpful. You can use a medicine ball and do trunk rotations to target the muscles of your upper and lower abs. Try to work your obliques as well.

8. Try to reduce your stress. I know, easier said than done! But try working less, fewer hours and finding healthy ways to bring down your stress levels. Yoga is an excellent workout that not only can work your body but also help you relax. Too much alcohol can increase cortisol level and increase belly fat, not to mention all the extra calories you're taking in.

9. Try not to consume caffeine after 6PM. Although caffeinated beverages can enhance fat-burning when consumed around exercise, caffeine can increase cortisol as well as keep you from getting a good night’s sleep. Quality sleep can help reduce cortisol levels as well.

10. Take time to "unplug". Those who spend more time plugged into technology (TV, smartphones, computers, etc) tend to be more stressed than those who don't. More stress = more belly fat, so if you want a trim belly start planning some device-free time each day.

Bottom line: getting and keeping a flat belly is not out of reach for you, even now as you get older. By just making a few small changes to your lifestyle you can start seeing sexy flat again. Eat well, avoid stress, get your cardio in to burn the fat on top of your gut, avoid the bloat, sleep well and keep your cortisol levels in check. Anything is possible if you put the effort in.

There are a number of make it yourself fat flushers you can try. I'll include them below. Do they actually work? I will try them out and see but I'm not holding my breath. However, they are easy and inexpensive to make plus super healthy and you can't beat that combination.







Secret Fat-Flushing Cocktail

This all-natural diet aid not only tastes great, but may also help you burn off an extra 80 calories a day!

8 cups brewed green tea
Juice from 1 orange (4 tbsp)
Juice from 1 lemon (2-3 tbsp)
Juice from 1 lime (2 tbsp)

Mix all ingredients together in a large pitcher. Serve hot or iced; store it in the fridge for up to 3 days. Promoters of this diet say it not only tastes great, but may also help you burn off an extra 80 calories a day.


Fat Melting Drink Recipe

8 green tea bags, preferably caffeinated
8 cups of filtered water
1 medium cucumber, sliced thin
1 large orange, sliced thin
1 lemon, sliced thin
1 teaspoon of freshly grated ginger
A handful of fresh mint leaves

Instructions

Bring the filtered water to a boil.
Take the water off the stove and add the green tea bags to steep in the boiled water for about 5 minutes.
While the tea is steeping, add the slices of cucumber, orange, and lemon to a large pitcher. Add the grated ginger.
When the tea is done steeping, pour it into the pitcher filled with the fresh fruit and ginger.
Toss the mint leaves in the pitcher and chill in the refrigerator for about one hour.

This mixed drink will stay fresh for up to two days in the refrigerator.

If you’ve been inactive for a while, or maybe not inactive but just not working out as often as you had in the past, it can be daunting to get back at it again. Maybe you were injured at some point or life just took you down a certain path that slowed your progress. Maybe you just lost interest. But as you get older and approach and pass menopause, it’s more important than ever to get moving again. I’m a firm believer that you shouldn’t bite off more than you can chew, so to speak. In my life I’ve known so many people who were super motivated at first and started a new exercise program only to drop it a short while later. I remember a friend who decided to begin running after not exercising for years. That lasted about 10 days. Best to start with baby steps. Start at a level you’re comfortable with and then progress from there. Keeping doing more and more as it gets easier.

Strength training is essential but unfortunately many women are afraid of it. They’re afraid they’ll get big and bulky. I can assure you that won’t happen. You WILL however get big and bulky if you do nothing! Start out using weights that are challenging to you but not overwhelming and do the number of reps that fatigues your muscles. Once that starts getting easier, up the ante. Increase the weight and/or increase the number of reps. And remember that doing SOMETHING is always better than doing NOTHING. There are days you may not have the energy to work out much at all. But go anyway and do whatever you can, even if it’s less than you had been doing. Cardio is important too. If the weather is nice, get out and take a good long hike (but not a leisurely walk if you want to get your heart rate up). Grab your bike and take a good long ride. Throw on your running shoes and get out there. If the weather is bad you can work up a sweat inside on a treadmill, elliptical or bike. Beachbody has many videos available on demand or on dvd. The choices are endless. Although P90X, Insanity, Cize and TurboFire are tough workouts, there is always a modifier and that makes them perfect for beginners, But there are many other options for those just starting out or those at an intermediate level. These and more are all available On Demand as well.

Bottom line: now is the time to for you. You’ve been putting everybody else first for so long. This time it’s for you. So get up and get moving. You owe it to yourself.

Losing weight and/or staying in shape can become a big challenge for women in their 40s and beyond. The drop in estrogen levels can lead to weight gain. The average woman gains between 5 to 7 pounds after menopause and more tends to go to the gut, rather than the hips and thighs. Eating habits need to be tweaked and also an exercise program needs to be started, if you're not already working out. If you’re sedentary, absolutely you need to begin an exercise program that includes weight training and cardio.

Now that I’m getting into that part of my life I’ve found it harder to keep my waistline as trim as it used to be. I’ve always been somewhat of a gym rat and have eaten fairly well. Yes, I do have a sweet tooth and a fondness for wine. But I’ve never been an over eater. My challenge now revolves around my career as a flight attendant. In general, flight crew members find themselves not always eating well. Frequently time doesn’t allow for much more than a quick stop at a fast food place or eating junk food on the plane. Also, hotels don’t always have the best gym equipment available for use.
In my quest to get my girlish figure back and keep it looking good I’ve begun incorporating new strategies and resurrecting some old ones. For starters, I’m returned to doing BeachBody workouts. For years I did Turbo Jam workouts as well as ChaLEAN Extreme workouts. I tinkered with P90X and Insanity as well. Once I started in the industry I found myself not working out with videos anymore and just relying on whatever gym was available to me. My home workouts have been weights at the gym and I’ve been doing cardio workouts as well. But on the road sometimes I’d find myself not able to work out sufficiently, if at all. Then I discovered BeachBody On Demand. All my favorite workouts and a bunch of new ones I’ve discovered are available to be streamed on my iPad.

I’ve learned that to keep strong bones and fend off osteoporosis I need to continue lifting weights. Strength training, though, also has upped my metabolism. The increased muscle mass has increased my body’s fat burning potential. And a toned body is a sexy body! Also to combat osteoporosis I need to include some more foot pounding cardio. I love hiking and if I’m able to get in a long walk on an overnight I’ll do that. If not, BeachBody’s Turbo Fire has been a long favorite of mine. I can do this in my hotel room with no weights required. There are times when I don’t have quite as much time or maybe my energy just isn’t there after a long day of flying. Those are the times I’ll turn to one of my new favorites, Piyo.

Eating healthy has created its own challenges. Now I pack my food and am still working on strategies to keep everything I bring fresh and cold. Most crew members know of the trick of bringing a refillable ice pack. This is the kind you’d fill with ice and maybe place on a sprained ankle or other minor injury. The good part is I don’t need a freezer, just access to more ice to refill my pack as it melts. The bad part can come overnight if the hotel doesn’t provide a refrigerator in my room. I also have returned to Shakeology for a healthy nutritious option. My favorites are chocolate, strawberry and vanilla but also love the coffee flavor. I bring a shaker with me and also a few containers of Greek yogurt. Just about a cup or less of cold water, a yogurt and a Shakeology envelope mixed together in my shaker cup and I have a super healthy delicious shake that’s loaded with vitamins and nutrients as well as super high in protein (something essential for increasing muscle).

While I continue my journey toward getting back into the shape I was before and maintaining a healthy and toned physique I will be blogging here about my experiences, what has worked for me and what hasn’t. I also hope to work together with other women who find themselves also in the same boat in their fitness and health goals. In September I will be starting a challenge group for women over 40. The link along with all information will be provided shortly. So if you’re looking for some partners in getting in shape and keeping that good looking booty join the challenge group. You’ll do the workout program you choose for yourself, including whatever you’re doing now if you’d like. You’re sure to make new friends along the way and find people to hold you accountable and keep you on track and working towards your journey. It’s so easy to get discouraged and give up. But having workout buddies is one way to avoid that and stay focused. More info coming soon!

Travel Tips for Staying Fit

Mike Manning
mikemanningmusings.blogspot.com

Taking a trip is a great way to get a nice respite from the daily grind. You get to visit new places and see new scenery. However, there is a downside to traveling. You can completely lose track of your fitness goals and routines.

Temptations abound. There is exotic food that is often unhealthy. And you may find yourself forgetting about your usual schedule, including exercise habits. Here are a few ways to avoid falling into the usual traps that travelers often find themselves in relating to travel.

Bring snacks

If you are going to be exercising on your trip, you will need healthy food for fuel. Bringing your own snacks is a great way to remind yourself of home and keep from gorging yourself on junk food. Too many travelers are tempted by vending machines and end up packing on the pounds during their travels.

You can make your own trail mix, or bring fruit and nuts. You could also buy some pre-packaged foods like dried fruit slices or granola bars. Pay a visit to your local health food store or the health food aisle of your local grocery store.

Scout in advance

Before your trip, do your homework and find locations near your hotel that offer chances to get exercise. It may be a local running track, swimming pool, or park. But you likely will be too busy once you arrive to search for such places. This is why it is important to scout out these locations in advance of your trip.

The information desk of your hotel should also have maps with such locations marked. They are a great source of information on the locale around your hotel, since they work there almost every day. Take advantage of these opportunities.

You should also look for hotels that offer their guests things like gyms and exercise equipment. This takes some research. On a recent trip to San Francisco I was able to book a hotel with phenomenal fitness classes and a great 24-hour gym by simply checking a travel site. The travel site Gogobot gave me a list of hotels in San Franciscoand from there I could scroll through to see which ones fit my needs. Then be sure to take time each day to utilize these facilities during your stay. Hotel gyms are fantastic, and you will not miss a beat in your fitness routine because they usually have the same equipment you are already using in your workouts.

Airport gyms

Many travelers are unaware that many airports now have gyms on-site. Many people are utterly bored when waiting for their next flight. Getting a workout at the airport gym is a fantastic way to kill some time in a healthy manner.

Attention Cancer Patients: Get Active and Stay Healthy

By Melanie Bowen
Attention Cancer Patients: Get Active and Stay Healthy!

Physical activity is an important part of managing cancer. Fit cancer patients have better energy balance and fewer cancer symptoms. Studies have shown that physical activity reduces the risk of colon, breast, endometrial, prostate, and mesothelioma cancer. Here are some of the ways that fitness can help to manage the health of a cancer patient.

Benefits of Fitness and Cancer

In addition to helping control cancer, exercise can help with other aspects of health that may exacerbate cancer. For instance, fitness can help patients control weight, prevent diabetes, and lower blood pressure. People who have cancer may also develop psychological problems. Exercise releases endorphins and improves the mood of individuals who may be feeling depressed about their situation. The most important aspect of fitness is that it may prevent premature death in cancer patients.

Some studies have shown the risk of certain types of cancer can be reduced between 30 and 40 percent with exercise. Sedentary people may increase their chances of getting cancer when they do not engage in exercise. Exercise is important to the treatment regimen of any patient.

How Much Exercise Do Cancer Patients Need?

Studies have shown that half of Americans do not meet the recommended requirements for exercise. Lack of exercise can prevent cancer patients from improving their health. The Centers for Disease Control and Prevention (CDC) recommend that people exercise for at least 30 minutes daily. Exercise should range from mild to moderate activity for at least five times per week. Children should receive one hour of physical activity daily five or more days per week.

This may include walking, jogging, aerobics, organized sports, or even household activities. Many people involve their support groups in exercise to remain motivated. Often, cancer patients will train for and participate in cancer walks to promote exercise in their treatment regimens. Some cancer patients may become too weak to participate due to anemia and other conditions. Support groups can help cancer patients during the times of weakness.

Engage in Fitness for Better Health!

Fitness is an important part of managing cancer. Speak with your physician about your particular condition to determine how you can improve your health or fitness. When you are healthy and active, your health will improve faster. Get active and prolong your life!

The Mesothelioma Cancer Alliance Blog

Stop swallowing claims from online dieting bullies - News Analysis, Opinion - Belfasttelegraph.co.uk

Stop swallowing claims from online dieting bullies - News Analysis, Opinion - Belfasttelegraph.co.uk

15 Easy Tips For Rapid Fat Melting

15 Easy Tips For Rapid Fat Melting

Follow these simple tips from registered dietitian Jayson Hunter, the Head of Research and Development for Prograde Nutrition, for a lean and healthy body. 

1. Eat 4-6 small meals day a day instead of the usual 2-3 large meals. Eating frequently will help regulate and boost your metabolism to burn more calories.
2. Consume whole foods that are high in fiber and low in sugar, such as lean protein sources (lean beef, chicken, fish, and whey protein), fruits & vegetables (oranges, apples, strawberries, blueberries, broccoli, peppers, asparagus, carrots, nuts (almonds, cashews, & walnuts), and whole grains.
3. Eat low-glycemic carbohydrates such as vegetables, whole-wheat products and oatmeal instead of refined processed carbohydrates which usually come in a box or a bag.
4. Consume 25-35 grams of fiber per day. Fiber will help satisfy hunger pangs as well as control insulin and blood sugar levels which tend to promote fat storage.
5. Eat some type of lean protein at each meal. Protein helps to satisfy hunger and provide the necessary building blocks to maintain lean body mass while losing body fat.
6. Consume adequate amounts of healthy fat foods such as olive oil, walnuts, almonds, Omega-3 fortified eggs, or other Omega-3 products.  Healthy fats are great antioxidants as well as help with brain function and many other essential processes that take place in the body on a daily basis. Essential Fatty Acids also help prevent certain diseases. To guarantee you’re consuming enough Omega-3 supplement your diet with EFA Icon.
7. Eat 5-10 servings of fruit and vegetables a day to meet your micronutrient needs.  Vegetables also contain a good amount of fiber and help to control appetites and curb hunger. Additionally, VGF25+ provides the power-packed nutrition of 25 whole vegetables, greens, and fruits in a convenient “super pill.”
8. Consume Green Tea or Water instead of calorie-filled drinks such as soft drinks.  Green Tea has many health benefits and you should be drinking 1ml of non-caffeinated fluid for every calorie that you consume. This works out between (8-12) 8oz glasses of Green Tea or Water a day.
9. Balance your fat intake for the day.  One-third should come from saturated fats, 1/3 from monounsaturated fats, and 1/3 from polyunsaturated fats. Again, ensure you’re consuming antioxidant-rich Omega-3 Essential Fatty Acids by incorporating EFA Icon into your nutritional plan.
10. Consistent fat loss requires good habits. If you want to create good habits, then you need plan. Therefore, map out your meals every day and follow them. If you follow your plan everyday for 2-3 weeks, you will form habits that become part of your daily routine and part of your life.
11. Incorporate “superfoods” into your meal plan on a daily basis. Some examples are salmon, low-fat plain yogurt, tomatoes, spinach, mixed berries, whole oats, mixed nuts, olive oil, flax seeds(or flax meal), green tea, and various beans. Many of the super nutrition found in these “superfoods” are also found in VGF25+.
12. Keep total fat intake under 30% for the day.  This can easily be accomplished by avoiding “extra” fats such as butter, sour cream, mayonnaise… This doesn’t mean you have to completely eliminate these items, just use them sparingly and avoid adding them to foods whenever possible.
13. EXERCISE! Yes, you can lose weight just by changing your eating habits. But very few people succeed long-term - and it takes much longer to lose fat - when they don’t exercise. And something most people don’t realize is, just how critical ingesting the research-proven Protein to Carbohydrate ratio is to optimizing the results of your workout efforts.
14. Record what you eat and drink. You will be amazed by what you find. Keeping a food journal is critical to your success because you need it to evaluate and analyze your current eating patterns. If your fat loss efforts are stagnant, the answer can usually be found in your food journal.
15. Follow the 90% rule. If you can follow your plan 90% of the time, you will soon see unwanted fat melt off your body. However, if you find yourself breaking these rules more than 90% of the time, your chances of failing increase significantly.