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Why Diets Often Fail for Women in Midlife

admin — Sat, 13 Jan 2024 16:59:39 +0000

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.

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

HEALTHY 5 MIN CHOCOLATE MOUSSE

admin — Sun, 09 May 2021 20:14:39 +0000

What’s mousse?

Mousse is a dessert that’s made of cream and eggs that have been whipped until they‘re light and creamy. … No wonder mousse is considered to be a comfort food and loved by many. In Old French, mousse means “froth,” but also, unappetizingly, “scum.”

If you have heavy cream, some eggs, and flavoring — plus a whisk or an electric mixer — you can make mousse. Most mousses are sweet, flavored with chocolate or fruit or nut butter, but it’s also possible to make a savory mousse, like a salmon mousse (here’s a new idea for my next recipe) or a chicken liver mousse.

Today, I will show you how to make a healthier version of chocolate mousse made from avocado but retains the amazing taste and texture of a real chocolate mousse. This recipe has no eggs, no sugar or diary and it’s gluten free.

Recipe:
2 Small Avocados – 1 avocado for 2 portions
1/3 Cup coconut milk – 2 tbsp + 2 tsp
3 Tbsp Cocoa Powder – 1.5 tbsp
3 Tbsp Honey – 1.5 tbsp
1/4 tsp shredded skin of orange
pinch of sea salt

Cut avocados in half and remove pip and skin.
Place into a food processor with the coconut milk, honey, cocoa powder, and 1/4 tsp of shredded skin from orange.
Blend until the mousse comes together. If you would like a thinner mousse consistency just add more milk. This mousse doesn’t taste like avocado at all.
Serve with your choice of berries or seeds of pomegranate. This mousse should last in the fridge for a few days.
Enjoy!

If you are looking for more healthy recipes that are easy, fast to make and delicious at the same time, you can get my HEALTHY SNACKS & APPS EBOOK, it’s my gift to you!

The post HEALTHY 5 MIN CHOCOLATE MOUSSE first appeared on Ditch The Diet Studio.

The post HEALTHY 5 MIN CHOCOLATE MOUSSE appeared first on Ditch The Diet Studio.

POTATOE’S NESTS

admin — Thu, 08 Apr 2021 17:28:09 +0000

This recipe came from my childhood, to be exact from my baba Nina. And it still is a perfect fit for my diet in my 50s. It’s not only delicious, which is not good enough for me (if you know me) but healthy too. What I love the most, it’s so easy to put together. And you can use some left over mash potatoes.

Ingredients:

Boiled potatoes-5 (leftovers are great)

Onions -1

Red pepper (hot to taste)

Egg -1

Mayo -1 tbsp (replace with Greek Yogurt with lemon juice for healthier version)

S&P

Flour -3 tbsp (I used buckwheat, which is a gluten free flour, you can use regular flour if you want)

Ground meat – 1 pound (I used ground chicken)

Cheese as much as you want (you can use diary free cheese too)

How to:

1. Cook potatoes and cool down that it won’t absorb too much flour.

2. Mash the potatoes and add the egg, s&p, add flour and mix all together.

3. Chop the onions and mix with ground meat, add spice and 1 tbsp of mayo or Greek Yogurt with lemon juice and mix.

4. Prepare the dish for baking by laying parchment paper and spray it with oil

5. Take 2 tbsp of mashed potatoes and make it flat with a little grove in the middle like a little nest

6. Take meat mixture and add on the top of potato cakes

7. Sprinkle cheese on the top of each potato cake

8. Transfer to the over and bake at 180 Celsius for 20-30 mins

9. The best to eat when hot.

P.S. If you are using regular flour, not buckwheat, use only 2 tbsp.

I hope you are going to try this easy, delicious and pretty healthy recipe that the whole family can enjoy. And I think those nests look divine.

The post POTATOE’S NESTS first appeared on Ditch The Diet Studio.

The post POTATOE’S NESTS appeared first on Ditch The Diet Studio.

Creamy Lima Bean & Kale Soup | 2 MINS

admin — Wed, 17 Feb 2021 17:37:53 +0000

Everyone needs a good hearty soup for days when you don’t have time or don’t feel like cooking. But you still want something good for you meal fast on the table fast.

This Creamy Lima Bean and Kale Soup is healthy yet creamy and packed with flavor. It is my go-to version because it takes only 2 mins to cook in 1 pot (instant pot), it’s high in fibre and you use ingredients that you have in your fridge.

I use a lot of dry and fresh herbs and spices in my soup. Herbs and spices are some of the most powerful Detox Superfoods! For example, Rosemary was used in ancient times to purify the air and for its antiseptic properties. It is a well-established antioxidant and has been shown to prevent mutations in your DNA particularly in the liver and the lungs.

Ingredients

2 tbsp avocado oil
1 medium white onion, chopped
1 tsp fresh garlic, crushed
1 tsp fresh ginger
1 tsp dried rosemary, oregano
2 cups cubed sweet potatoes
1 litre Vegetable Broth
2 cup cooked lima beans (either soaked and cooked from dry or canned)
2-3 cup kale without the stems and in small pieces
Sea salt and freshly-ground black pepper, to taste

Directions

Put the oil in the pot, select SAUTE.
When the oil is hot, add the onion, ginger, spices and cook until it is just starting to caramelise
Add the garlic and cook for another minute or two.
Add herbs, sweet potatoes, carrots, lima beans and chopped kale.
Pour vegetable broth, salt and pepper.
Press CANCEL button to cancel SAUTE.
Lock on the lid, select the PRESSURE COOK function, and adjust to HIGH pressure for 2 mins. Make sure the steam valve is in the “Sealing” position.
When the cooking time is up, let the pressure quick release.
Using an immersion blender or a standing blender, blend 25% of the soup or to your liking.
Serve and enjoy!

The post Creamy Lima Bean & Kale Soup | 2 MINS first appeared on Ditch The Diet Studio.

The post Creamy Lima Bean & Kale Soup | 2 MINS appeared first on Ditch The Diet Studio.

HEALTHY PUMPKIN BREAD

admin — Wed, 03 Feb 2021 17:08:03 +0000

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!

The post HEALTHY PUMPKIN BREAD first appeared on Ditch The Diet Studio.

The post HEALTHY PUMPKIN BREAD appeared first on Ditch The Diet Studio.

Greek Chopped Salad

admin — Mon, 18 Jan 2021 15:51:18 +0000

Have you ever had a chopped salad before? They are the BEST!

Because everything is chopped up into tiny portions, you get deliciousness in every bite and that makes them a lunch to look forward to.

As an added bonus, because of all that chopped goodness, they require less dressing than most other salads, which is perfect if you have a body transformation goal. And don’t take me wrong, I’m not against good fats in dressings, what I’m against is dressings store bought that have not so good ingredients.

TIP: taking the time to really chop up those ingredients before you put them in the salad bowl is a good idea.

Feel free to customize this salad recipe to suit your own tastes. Try adding chopped grilled chicken, chopped extra-firm tofu, or stirring in 1 cup of cooked quinoa.

Greek Chopped Salad

(makes 4 servings)

Dressing:

3 Tbsp olive oil

1 Tbsp apple cider vinegar

1 Tbsp lemon juice

2 tsp Dijon mustard

1 tsp chopped fresh oregano

¼ tsp sea salt

¼ tsp fresh black pepper

Salad:

4 oz (112 grams) roasted red peppers, chopped finely (about the same as 1 red pepper)

4 cups (170 grams) romaine lettuce, chopped

2 small cucumbers, chopped

1 cup (150 grams) grape tomatoes, halved

2 Tbsp pitted kalamata olives, chopped

1 (15-oz.) (425 grams) can salt-free cannellini beans, rinsed and drained

¼ cup (30 grams) feta or goat cheese, crumbled

(optional: 8 oz. (225 grams) chopped grilled chicken, 1 cup (215 grams) chopped or shredded tofu, and/or 1 cup (185 grams) cooked quinoa)

In a large salad bowl, whisk together all the dressing ingredients.

Next, add all of the salad ingredients EXCEPT the feta cheese, and stir to incorporate the dressing. Top with feta and enjoy!

Hope you love it! Let me know if you are going to try to make this salad.

Lilia, Nutritionist & Fitness Coach.

The post Greek Chopped Salad first appeared on Ditch The Diet Studio.

The post Greek Chopped Salad appeared first on Ditch The Diet Studio.

How to Make Liver Lover Red Beet Salad!

admin — Fri, 08 Jan 2021 21:02:47 +0000

Simple, delicious and good for your liver salad from red beets.

This beet salad with herring tastes fancy but it is SO EASY to make. It reminds me of my Russian heritage. Russians eat a lot of red beets and dishes from red beets are always part of any entertainment.

The health benefits of beets range from lower blood pressure to improved athletic performance.

Beets can improve cardiovascular health, decrease inflammation and lower blood pressure.

These red beauties contain high levels of natural nitrates, which are converted to nitric oxide within the arteries. This causes the blood vessels in the heart and organs to dilate, which lowers blood pressure and increases blood flow.

Beets are high in betalains, a group of cancer-fighting antioxidants. Betalains include betacyanins, which give beets their dark red and purple color. Betalains decrease inflammation by increase risk for chronic diseases like heart disease and cancer.

The phytonutrients in beets are also amazing for decreasing inflammation in the liver and kidneys, and perform the detoxification of these organs by increasing the production of glutathione, which is the body’s natural detox mechanism.

Did I convince you to start incorporating red beets in your diet?

And my liver lover red beet salad is a perfect recipe to start.

Here’s what you need:

✅ Ingredients

* Cooked and shredded Red Beets 300 gr

* Heering 100 gr

* Pickled Cabbage 100 gr

* Onions to taste

* Olive Oil to taste

* Dill and green onions

✅ Instructions:

1️⃣ Place beets in Instant Pot and cook for 15 mins or until soft. If you don’t have IP, boil or roast your beets until ready.

2️⃣ Shred beets, chop white onions, cut herrings in small pieces, chop dills and green onions.

3️⃣ Put all ingredients together in a bowl and mix. Drizzle over the salad olive oil or any oil you like. Serve and enjoy!

Comment if you are going to try this recipe or share your favorite beet recipe.

The post How to Make Liver Lover Red Beet Salad! first appeared on Ditch The Diet Studio.

The post How to Make Liver Lover Red Beet Salad! appeared first on Ditch The Diet Studio.