health - Ditch The Diet Studio https://ditchthediet.ca/tag/health/ Helping women over 45 to reduce menopause symptoms by balancing hormones Sat, 13 Jan 2024 17:01:43 +0000 en-US hourly 1 https://wordpress.org/?v=6.9 Why Diets Often Fail for Women in Midlife https://ditchthediet.ca/why-diets-often-fail-for-women-in-midlife/?utm_source=rss&utm_medium=rss&utm_campaign=why-diets-often-fail-for-women-in-midlife https://ditchthediet.ca/why-diets-often-fail-for-women-in-midlife/#respond Sat, 13 Jan 2024 16:59:39 +0000 https://ditchthediet.ca/?p=240140 The post Why Diets Often Fail for Women in Midlife appeared first on Ditch The Diet Studio.

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Once upon a time in a small town, there lived a woman named Lilia. As a Registered Holistic Nutritionist and fitness coach, Lilia had seen first-hand the struggles of midlife women caught in the never ending cycle of fad diets. Promising quick fixes, these diets often led to disappointment and a sense of failure. But this isn’t just Lilia’s story; it echoes the experiences of countless women around the globe.

The Harsh Reality of Dieting

For women in their 40s and beyond, the journey of maintaining a healthy weight can feel like navigating a labyrinth. Hormonal changes and a shifting metabolism transform the way our bodies respond to diet and exercise. Despite this, the wellness industry continues to push the latest diet trends – keto, paleo, intermittent fasting – as the be-all and end-all solutions. Yet, studies reveal a different story. According to research from the University of California, Los Angeles, as many as 66% of dieters regain more weight than they lost within four to five years (Mann et al., 2007). Furthermore, the National Eating Disorders Association highlights that dieting is a consistent predictor of future weight gain (2018).

The Myth of the Magic Pill

Many nutrition and fitness gurus sell diets as a magic pill. Eat this, not that, and voila – you’ll shed those pounds in no time. But they’re missing a crucial piece of the puzzle. It’s not just about losing weight; it’s about holistic health and understanding your body’s unique needs, particularly during the transformative midlife years.

Lilia’s Approach: A Journey to Balanced Health

This is where Lilia’s 12-week Full Body Transformation program comes into play. It’s not just another diet plan; it’s a comprehensive approach to help you, the midlife woman, understand and work with your body. Lilia offers a complimentary consultation to tailor the program to your unique needs, focusing on improving health metrics through balancing hormones and aiding weight loss.

Remember, it’s not just about the number on the scale. It’s about how you feel inside and out. Through her program, Lilia has seen remarkable transformations, not just physically, but in her clients’ overall well-being and attitude towards life.

Beyond the Scale: The Real Success Metrics

The success of Lilia’s approach is measured in more than just pounds lost. It’s about renewed energy, the balanced hormones, the improvement in mental health, and the overall quality of life. Isn’t it time we redefined success in terms of our health?

In a study by the American Psychological Association, it was found that exercise improves mood and mental health, which is a key component of Lilia’s program. And as per the Harvard T.H. Chan School of Public Health, a balanced diet can improve cardiovascular health – a major concern for many midlife women.

Schedule complimentary 30 min session with Lilia HERE  

Conclusion: A New Chapter Awaits

So, as we close this chapter, let’s ask ourselves: are we ready to step off the endless diet treadmill and start a new journey towards real, sustainable health and wellness? Lilia’s Full Body Transformation program might just be the first step in that direction. Are you ready to redefine your health journey and discover what it truly means to feel good in your skin?

The post Why Diets Often Fail for Women in Midlife first appeared on Ditch The Diet Studio.

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]]> https://ditchthediet.ca/why-diets-often-fail-for-women-in-midlife/feed/ 0 Which Form of Magnesium is Right for You? https://ditchthediet.ca/which-form-of-magnesium-is-right-for-you/?utm_source=rss&utm_medium=rss&utm_campaign=which-form-of-magnesium-is-right-for-you https://ditchthediet.ca/which-form-of-magnesium-is-right-for-you/#comments Wed, 22 Sep 2021 16:38:25 +0000 https://www.ditchthediet.ca/?p=1371 Magnesium is an essential mineral needed for over 300 reactions in your body. Your body can’t produce it so you must get it from food or supplements. Not getting enough magnesium can lead to many problems: Insomnia and mid-night waking Inflammation Fibromyalgia Osteoporosis Heart disease Muscle pain, cramps, and spasms from feet cramps to chest […]

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]]> Magnesium is an essential mineral needed for over 300 reactions in your body. Your body can’t produce it so you must get it from food or supplements.

Not getting enough magnesium can lead to many problems:

  • Insomnia and mid-night waking
  • Inflammation
  • Fibromyalgia
  • Osteoporosis
  • Heart disease
  • Muscle pain, cramps, and spasms from feet cramps to chest pain (due to spasms in your heart muscle)
  • Restless leg syndrome
  • Chronic constipation
  • Headaches and migraines
  • Feeling constantly fatigued or weak
  • Depression, anxiety, and edginess
  • Craving chocolate (cacao is high in magnesium)
  • Quick exhaustion during exercise

Magnesium can prevent problems:

  • Improves thyroid function
  • Helps address estrogen dominance
  • Lowers blood sugar levels
  • Balances adrenaline and supports testosterone production
  • Increases serotonin levels
  • Increases the youth hormone, DHEA

As you can see the list of reasons to ensure we get enough magnesium is long, yet most people are depleted in magnesium.

Magnesium is found in many healthy whole foods like beans, nuts, seeds and green leafy vegetables. In fact, magnesium is central to a plant’s chlorophyll – it’s actually what causes green plants to be green! And most of us just don’t get enough green plants into our bodies on a regular basis. 

There are different types of Magnesium out there.

Which Form of Magnesium is Right for You?

I will break down some of the most popular types of magnesium and their benefits. I will also talk about the types of magnesium I do not recommend and why.

Magnesium supplements are made by attaching a molecule of magnesium to a carrier. Carriers could be an amino acid like glycine, arginine, taurine, citrate. This formula helps make the magnesium into a form that is recognized and absorbed by the body.

For Depression, Anxiety, Relaxation
Magnesium Glycinate 

Magnesium glycinate is a well-absorbed form of magnesium that is chelated to two molecules of the amino acid, glycine. Glycine is a very relaxing amino acid that can help calm anxiety and promote sleep. This form of magnesium is less likely to cause gastrointestinal symptoms and reduces the laxative effect. This type also helps with PMS, cramps, pain, fibrocystic breasts, cravings, and sleep.

The best time to take it is either before going to bed or when you are really stressed. The recommended dose is 200 to 400mg per day for women and 400 to 600 mg for men.

For Energy and Pain
Magnesium Malate

This type of magnesium is bound to malic acid and it is an energy-producing form of magnesium. It works by creating ATP (energy ) in our cells. This form of magnesium is excellent for those struggling with chronic fatigue syndrome.

Magnesium Malate may be too stimulating and may disrupt sleep when taken at night. The best time is to take it in the morning. The recommended dose is 300 to 400mg per day.

For cardiovascular support (including circulation)
Magnesium taurate

This form of magnesium is bound to the amino acid, taurine. Taurine reduces the stress hormone, cortisol, and increases the calming neurotransmitter, GABA. Magnesium taurate is used to increase circulation, which can have positive benefits throughout the body. 

The recommended dose is 500 mg at bedtime.

For Memory and Preventing Cognitive Decline
Magnesium Threonate

Threonate is a form of magnesium chelated to threonic acid. This form of magnesium is different from other forms of Mg. Threonate was created to cross the blood-brain barrier. Therefore it can improve learning and memory functions and is especially beneficial for age-related cognitive decline (Dementia, Alzheimer’s, Parkinson). 

The suggested dose is 2,000 mg of magnesium threonate, taken in the morning.

For Pain and Cramp Reduction (Topically recommended)
Magnesium chloride

Magnesium chloride is a form of magnesium that can lower anxiety, reduce pain, and help promote restful sleep. This form delivers magnesium directly into the bloodstream. The skin is a great way to increase magnesium levels and bypass using the gut. This is beneficial for people with IBS (or leaky gut) who suffer from malabsorption of nutrients and can’t absorb magnesium properly through the digestive system.

For chronic or travel constipation
Magnesium citrate

This is another chelated type of magnesium bound to citric acid. This form of magnesium is only 30% bioavailable. It pulls water into the bowels giving it more of a laxative effect. And that’s why it’s great for people who are suffering from chronic constipation. 

Which Magnesium Supplements to Avoid

Magnesium Oxide

This magnesium is very low in bioavailability. The body can absorb only 4%. You need to take a lot of this type of magnesium to work. Some people reported joint pain and digestive distresses. 

A Taiwanese study of the elderly found that those who used magnesium oxide supplements were 66% more likely to develop a hip fracture over a 5-year period.

This form of magnesium should be avoided. Read your labels and If you see Magnesium oxide on a label, it means that the brand is cutting corners. Remember these companies in business to make money and not to make you healthy. 

Magnesium Stearate

This magnesium is used as a coating agent in supplements and isn’t water-soluble. Don’t expect this type to help you restore your magnesium levels at all. This form of magnesium should be avoided and not recommended.

Magnesium Lactate

Magnesium lactate is derived from lactic acid, which is a product of bacterial fermentation. Magnesium lactate is not recommended for those of you with kidney disease as the extra lactic acid may irritate the kidneys. 

Magnesium Aspartate

Some studies show that this type does not dissolve well in water. And that’s why it’s not bioavailable for the body. Also, aspartic acid in excess can be neurotoxic like Aspartame. 

My Final Thoughts

I hope this article inspires  you to replenish your magnesium levels, rebalancing your hormones and preventing or reversing deadly diseases like heart attacks, strokes, cancers, and type 2 diabetes. If you need my help to choose the right magnesium, contact me at lilia@ditchthediet.ca. If you know what type of magnesium you need, visit my pharmacy online here: FULL SCRIPT PHARMACY 

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]]> https://ditchthediet.ca/which-form-of-magnesium-is-right-for-you/feed/ 1 How To Make Homemade Almond Milk https://ditchthediet.ca/how-to-make-homemade-almond-milk/?utm_source=rss&utm_medium=rss&utm_campaign=how-to-make-homemade-almond-milk https://ditchthediet.ca/how-to-make-homemade-almond-milk/#respond Fri, 23 Jul 2021 17:27:19 +0000 https://www.ditchthediet.ca/?p=1297 The post How To Make Homemade Almond Milk appeared first on Ditch The Diet Studio.

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I always bought almond milk from the store before because it was easy and convenient. Yes, I knew, it wasn’t the best choice if you know how to read food labels. Even the thought of making my own nut milk made me feel uneasy because it required so much work, I thought.

Everything changed since I got my Ninja Hot & Cold Blender. I found the recipe for almond milk in the recipe book that came with the blender and decided to try it. To my huge surprise, the outcome completely shocked me in a good way. What the heck was I thinking before?

It’s super simple to make, requiring just 3 ingredients and a blender!

Making homemade almond milk starts with soaking almonds for 4-6 hours in water. 

Then, the water is drained out and the almonds are added to a blender with fresh water, salt, and dates for sweetness (optional).

After blending the mixture for 2 minutes, the milk is poured through the strainer into a mixing bowl or nut milk bag. And then squeezed to extract all of the liquid.

And you have simple homemade almond milk that’s creamy, delicious, and healthy without any unnecessary ingredients! You are in control of your own recipe.

Prep Time: 5 minutes

Cook Time: 2 minutes

Servings: 10

Ingredients

  • 300 g raw almonds, soaked in water for 4–6 hours, then strained
  • 1.25L water
  • 2 dates

Instructions

  1. Place all ingredients into the blender pitcher.
  2. Select BLEND then HIGH and run for 60 seconds. Then press HIGH again and allow to run for another 60 seconds.
  3. Set a strainer over a bowl and pour the blended mixture into the strainer, then squeeze the milk out into the bowl. Remove ground almonds from the strainer.
  4. Chill almond milk for at least 2 hours before serving. Store unused milk in the refrigerator for up to 5 days.

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]]> https://ditchthediet.ca/how-to-make-homemade-almond-milk/feed/ 0 HEALTHY PUMPKIN BREAD https://ditchthediet.ca/healthy-pumpkin-bread/?utm_source=rss&utm_medium=rss&utm_campaign=healthy-pumpkin-bread https://ditchthediet.ca/healthy-pumpkin-bread/#respond Wed, 03 Feb 2021 17:08:03 +0000 https://ditchthediet.ca/?p=1253 The post HEALTHY PUMPKIN BREAD appeared first on Ditch The Diet Studio.

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There is no lack of Pumpkin Bread recipes out there. The problem with most of them, they have tons of sugar, fat and flour. So, I decided to create something that is not only tastes like the real McCoy but healthy too.
So, I never understood why pumpkin bread called bread. Let’s be honest, it has nothing to do with bread. My healthy Pumpkin Bread/Cake is made from scratch and has no grains, no flour, no gluten or diary. This moist and delicious pumpkin bread/cake is perfectly sweet with just the right combination of spices.
You’d never know it’s grain free, flour free and naturally sweetened and you don’t feel guilty eating it!
 
Here’s what you need:
2 eggs
3/4cup hazelnuts butter or any nut butter of your choice
1/2 cup honey or maple syrup if want to make vegan version or Monk Fruit for completely sugar free
1/2 cup pumpkin purée
3 tbsp melted coconut oil
2 tsp lemon juice
1 tsp vanilla extract
1/2 cup arrowroot powder
1 1/2 tbsp ground cinnamon
2 tsp ground nutmeg
2 tsp baking powder
1/2 tsp lemon zest
1/2 tsp ground ginger
1/4 tsp salt
 How to make:
1. Preheat oven to 350 F and grease loaf pan with coconut oil
2. In a blender or a bowl combine eggs, nut butter, honey, pumpkin purée, coconut oil, lemon juice and mix
3. Add to the above mixture arrowroot powder, cinnamon, nutmeg, baking powder, lemon zest, ginger, salt. Mix until well combined
4. Pour the batter into the loaf pan. Bake for 60 mins until dry spaghetti comes out clean when inserted in the middle
5. Remove from the oven, let it sit for 15 mins covered with a clean towel.
Remove from the pan and enjoy!

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]]> https://ditchthediet.ca/healthy-pumpkin-bread/feed/ 0 This Is What Happens When You Stop Exercising …
 https://ditchthediet.ca/post-2-2/?utm_source=rss&utm_medium=rss&utm_campaign=post-2-2 https://ditchthediet.ca/post-2-2/#comments Thu, 21 May 2020 13:46:01 +0000 https://ditchthediet.ca/?p=1008 The post This Is What Happens When You Stop Exercising …
 appeared first on Ditch The Diet Studio.

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You already know that exercise is good for you.

It’s proof that everything is related when it comes to a healthy lifestyle!

Exercise boosts your immune system (more important than ever right now!), cuts your stress, and is good for your sleep, your mood, your muscles, your heart, etc. etc.

Well … we can’t forget the countless ways it’s also good for your gut! And your gut works to help all of those processes too.

It all goes together and I’ve got some tips for you today!

We’ve heard for years that getting some light exercise – like a walk – right after you eat is good for you.

Not only does it help food move through your stomach as much as 30% faster, it helps balance your blood sugar. And because it keeps your digestive system moving along, you’ll likely be more “regular” in the bathroom.

But there’s even more.

Exercise also helps you build up more good bacteria in your gut. Not only do you have MORE good bacteria, but more different TYPES of bacteria!

This is important in keeping a balanced and healthy digestive system and a big part of your immune system is in your gut (around 70%).

Researchers at the University of Illinois tested the microbiomes of women over 40 who didn’t exercise regularly, and then put them through an exercise routine that had them doing 30-60 minutes of cardio 3 times a week.

After 6 weeks, the study participants had MORE good bacteria in their gut!

In particular, they had more microbes that help produce short-chain fatty acids, which reduces the risk of inflammatory diseases, obesity, type 2 diabetes and heart disease.

Pretty neat, right?

What happened when they STOPPED their exercise routine?! 

Well their gut microbiomes went back to their old, pre-exercise condition.

That’s even more reason to make regular, planned exercise part of your daily routine!

Here’s the takeaway: Make time for exercise! Finding a way to stay consistent with your workouts can make such a difference for your long-term well-being and health!

It doesn’t have to be anything elaborate – when you can’t squeeze in a regular workout, make it a priority to go outside for a brisk walk! This will also help you make exercise a habit, which over time will make it even easier to stick with your routine.

Wellness is a lifestyle choice – one that pays off with not only feeling and looking good but contributes to your health and longevity!

💪 Want to get back in shape? Join my  [FREE CHALLENGE] the 5 Day Get Fit Over 45 Challenge!

It’s time to start treating yourself right. Live a vibrant, healthy, happy life today. Join this challenge and take the first steps immediately.

The post This Is What Happens When You Stop Exercising …
 first appeared on Ditch The Diet Studio.

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 appeared first on Ditch The Diet Studio.

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