Women's Health Archives - The Fit Mother Project - Weight Loss For Busy Moms 40+

Stop Starting Over: The Secret to Consistent Fitness for Women Over 40

Steve Roy — Fri, 31 Oct 2025 18:46:11 +0000

Have you ever been on a roll with your workouts or healthy eating, only to slip up — and suddenly feel like the whole week is ruined?
Maybe you missed one gym session, grabbed fast food on the go, or stayed up too late and skipped your morning walk.

And then that voice in your head whispers:
“You blew it. You’ll start again Monday.”

Sound familiar?

That’s all-or-nothing thinking — and it’s one of the biggest mindset traps that keeps women stuck in cycles of progress and setback.

The truth is, the path to lifelong health isn’t a straight line. It’s built on imperfect, messy, human consistency — not perfection.

Promise: In this article you'll learn why the all-or-nothing mentality is holding you back on your fitness journey and the 5 simple mindset shifts that will get you back on track.

The Trap of Perfectionism

All-or-nothing thinking is a form of perfectionism that disguises itself as discipline.
It tells you that if you can’t do something 100%, it’s not worth doing at all.

You’ve probably heard versions of it before:

“If I can’t do my full workout, I might as well skip it.”
“I already ate something unhealthy today — might as well go all in.”
“If I can’t follow this plan perfectly, I’ll just start fresh later.”

But this mindset doesn’t build discipline — it builds guilt and inconsistency.

When you constantly start and stop, your body and brain never get the stability they need to truly adapt and improve. And worse, you begin to lose trust in yourself.

Why It Hits Harder After 40

In your 20s, life was simpler. Maybe you had fewer responsibilities, more energy, and more time to “start over.” But after 40, everything changes — hormonally, physically, and emotionally.

Hormones shift, which can affect energy, sleep, metabolism, and motivation.
Recovery slows, meaning intense “go hard or go home” programs can lead to burnout or injury.
Responsibilities grow, with careers, families, and caregiving often taking priority.

So when women try to apply the same rigid fitness mindset that worked (or seemed to) years ago, it backfires.
Perfection is no longer sustainable — but consistency absolutely is.

The solution isn’t to lower your standards.

It’s to change the framework of success.

The Science of Progress, Not Perfection

Behavioral psychology shows that consistency, not intensity, drives long-term habit formation.
In fact, research from University College London found that habits take an average of 66 days to form — and missing an occasional day doesn’t derail progress at all.

It’s the repetition of showing up — even at 70% effort — that creates neural pathways of discipline and identity.

That’s why, inside the Fit Mother Program, we focus on anchoring daily wins: consistent meals, short workouts, hydration, and mindset habits that build momentum instead of relying on willpower.

When you think about it, success in fitness is a lot like raising kids, managing a career, or running a household.
You don’t have to be perfect — you just have to keep showing up, learning, and improving.

The Antidote: All-or-Something Thinking

Instead of all-or-nothing, embrace All-or-Something Thinking.

This mindset shift allows you to see every day as a fresh opportunity to make a small positive choice — even when life doesn’t go as planned.

Couldn’t do your full 45-minute workout?
→ Do 15 minutes of walking or stretching instead.

Didn’t meal prep this week?
→ Choose a balanced plate at your next meal — some protein, veggies, and healthy fats.

Didn’t sleep well last night?
→ Skip the intense workout and focus on hydration, breathing, and an early bedtime.

Every small choice matters. Because your body doesn’t respond to perfection — it responds to patterns.

Your New Rule: Never Miss Twice

Here’s one of the simplest and most powerful tools we teach in our Fit Mother Program:

Never miss twice.

If you skip a workout or fall off track, the key is to course-correct quickly — not spiral into guilt.

Missed your Monday session? No problem. Get back to it Tuesday.

The second you act again, you reclaim momentum — and that’s what builds resilience, confidence, and long-term results.

This simple rule rewires your brain from punishment to progress. Instead of “I failed,” your inner dialogue becomes “I’m learning to recover faster.” That’s true growth.

Building Emotional Resilience Along the Way

Let’s be honest — fitness after 40 isn’t just physical. It’s deeply emotional.

Many women carry decades of guilt, comparison, and body-image pain. We’ve internalized the message that our worth is tied to discipline or appearance.

So when we “mess up,” it feels personal — like a reflection of failure or weakness.

But when you see fitness as an act of self-respect instead of self-punishment, the entire game changes.

→ Exercise becomes nourishment, not atonement.
→ Healthy eating becomes energy, not restriction.
→ Consistency becomes compassion, not control.

And that’s the mindset that heals — physically and emotionally.

How to Start Breaking Free Today

Here are 5 simple mindset shifts you can start practicing immediately:

Redefine success: Focus on progress, not perfection. Your new metric is consistency.
Shrink the win: When life gets busy, do something small — a walk, 10 push-ups, 2 minutes of gratitude.
Detach guilt: One off day doesn’t erase your progress. It’s data, not failure.
Plan for imperfection: Expect obstacles and pre-plan “backup” routines (like a 10-minute home workout).
Reflect nightly: Ask, “What did I do well today?” instead of “What did I mess up?”

When you live by these principles, you don’t fall off track — you just adjust the track.

The Takeaway

Breaking free from all-or-nothing thinking is about more than fitness — it’s about learning to trust yourself again.
It’s about realizing that small, steady actions are not signs of weakness; they’re the foundation of mastery.

So if you’ve been caught in the cycle of perfection and burnout, this is your invitation to do it differently.
To show up imperfectly, consistently, and with love.

Because the women who thrive after 40 aren’t the ones who never slip up — they’re the ones who never stop returning to themselves.

Ready to Build Consistency That Lasts?

The Fit Mother Foundations Program was designed specifically for women 40+ who are tired of starting over.

In just 6 weeks, you’ll learn how to:

Build a simple, sustainable fitness routine that fits your schedule
Eat in a way that supports your hormones and energy
Develop the mindset to stay consistent — even when life gets busy

Join the next Fit Mother Foundations group today

Because it’s not about doing everything perfectly.
It’s about doing the right things, consistently — and finally becoming the woman who never quits on herself.

If you’re a busy mom who wants to finally lose weight, get healthy, and actually keep the pounds off for good, this is the simple program you’ll love sticking to…

Fit Mother Project is the answer you’ve been looking for. Inside the program, you’ll receive:

Our Fit Mother 30X Program (FM30X) is the answer you’ve been looking for. Inside FM30X, you’ll receive:

Join our 6-Week Doctor Designed Health Program.
You'll Gain Foundational Health for the Rest of Life.

The FOUNDATIONS Program is created by Dr. Anthony Balduzzi for Women 40+ who want Lifelong Health.

In just 6-Weeks following FOUNDATIONS, you'll experience:

Rapid decrease in body fat
Dramatically improved energy levels
Greater mental sharpness & clarity
Muscle gains & better cardiovascular fitness
Decreased inflammation & pain
Renewed motivation & greater focus on health.

FOUNDATIONS has transformed 60,000 lives! Are you ready to experience true lasting health & results?

If you're tired of “fad diets” & “quick fixes” and you're ready for REAL TRANSFORMATION, then FOUNDATIONS is your answer (learn more) »

Steve Roy

Trainer, Fit Mother Project

Steve is a single father to two amazing daughters, has been involved in the fitness industry for more than 28 years, and joined the Fit Father/Fit Mother Project team in 2023.

Growing up as the prototypical “98-pound weakling”, my goal from an early age was to get bigger and stronger.

This process ignited my passion for health and fitness and I got my first personal training certification in 1997 and started working for a local gym. I spent the next 10 years traveling the country, working in gyms, health clubs, resorts, and hotels trying to be the best trainer and coach I could be and learning from some great mentors.

It's been an amazing journey and at 54 years old, I feel better than I did 20 years ago and it all comes down to making fitness a priority. This is a principle I live by and teach every single day.

*Please know that weight loss results and health changes/improvements vary individually; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched information on building muscle, nutrition, and sustainable fitness habits.

The post Stop Starting Over: The Secret to Consistent Fitness for Women Over 40 appeared first on The Fit Mother Project - Weight Loss For Busy Moms 40+.

The Power of Simple: Why the Easy Button Is the Secret to Your Diet Success

Steve Roy — Fri, 19 Sep 2025 20:08:49 +0000

Walk down any grocery aisle, scroll through social media, or flip through a fitness magazine and you’ll be hit with the same message: eating well is complicated. Keto, paleo, intermittent fasting, carnivore, vegan, low-carb, carb cycling—the list never ends. Each diet has its rules, restrictions, and rituals, and all of them promise the same thing: results.

If you’ve ever tried to lose weight, build muscle, or just eat healthier, you already know the nutrition world is incredibly confusing and there are so many conflicting ideas on what the “right” way to eat is. And unfortunately each promises to be the answer, so we never know what actually works.

Inside our Fit Mother Program, we’ve helped thousands of busy moms over age 40 break free from the “complicated diet trap.” We teach women how to press the easy button following a simple nutrition system that fits your busy life.

How To Simplify Your Diet

In this article, I’ll show you not only why over complicating your nutrition is holding you back from continued progress, but I’ll share some proven strategies that will allow you to dial in your eating while minimizing the time and effort needed to eat a high quality diet.

Always know what you’ll be eating for your next meal. Waiting until you’re starving is almost always a bad idea and will often lead to poor choices. This requires a little planning and preparing, but can mean the difference between struggle and success.
Choose 4-5 easy, healthy meals that you can rotate each week. This helps you avoid getting overwhelmed with too many choices or rushing around shopping for ingredients.
Stick with the basics for each meal; protein, vegetables, and a fiber rich starch. Keep it as simple as possible!
Use intermittent fasting to help you control total calorie intake. This is especially important if your primary goal is fat loss. Find an eating window that works for your schedule and lifestyle and it becomes much easier. There are so many benefits of fasting, but one main one is that you’re eating less by default because you’re in a shortened eating window.
Keep a pantry full of spices and seasonings. These are calorie free and can add enough variety to your meals to keep things interesting without constantly having to find new recipes. For example, marinate your chicken in tarragon and garlic one night and the next use paprika, cumin, and coriander.

Complexity Is the Enemy of Consistency

If you look closely at the people who actually succeed with their diets—year after year, not just for a month—you’ll find something surprising: they keep it simple.

Take a moment to think about how much energy goes into a complicated diet. You’re weighing every gram of food, meal-prepping a dozen containers, tracking every calorie, reading labels like a scientist, and avoiding entire categories of foods.

For a few weeks, it feels exciting—you’re in control, the rules give structure, and the novelty keeps you motivated. But then life happens. Work deadlines pile up. Your kid gets sick. You travel for the weekend. Suddenly, all those rigid rules and restrictions crumble.

Why? Because complicated diets are fragile. They only work when life is perfect. And life is never perfect.

Simplicity, on the other hand, is resilient.

Adopt The Long-Game Mindset: 30-Days vs 30-Years

Anyone can follow a diet for 30 days. But the real question is: Can you eat this way for 30 years?

That’s the difference between flashy diets and a simple, sustainable approach. Flashy diets burn hot, then fizzle. Simplicity might not be exciting, but it’s repeatable. And repeatable habits are the only ones that stick.

At the end of the day, your body doesn’t care about fancy rules. It cares about consistent patterns. Eat real food. Control portions. Repeat.

You’re a busy parent.

If you’re anything like me, you have far more things to do than you have time and the last thing you want to do is spend hours planning, shopping, prepping, cooking, and cleaning each week all in the name of eating healthier. Does that work, yes. Can we do it for a little while with success, absolutely. But the reality is that most of us just don’t have the time, money or energy to stick with these things for any length of time.

Simplicity Builds Consistency, and Consistency Matters Most

The most powerful factor in any fitness journey isn’t intensity, whether it’s with your workouts or diet—it’s consistency. And the best way to get consistent is to make it as easy as humanly possible to succeed. And that may mean rotating your favorite 5-6 healthy meals over the course of each week. That may mean starting a meal prep habit.

It may mean getting your family on board with healthy eating habits because we all know how difficult (and time consuming) it is to make separate meals for yourself and the rest of your family!

One thing that has worked very well for me personally over the years is eating the same breakfast almost every day. I make 3-4 scrambled eggs with fresh salsa, blueberries, and some potatoes cooked in a pan with a little olive oil and spices. It’s simple and healthy and takes all the guesswork out of eating when I wake up. And as an added bonus, my daughters eat this too!

Simplicity Eliminates Decision Fatigue

Every day, you make thousands of small decisions—what to wear, how to commute, when to answer emails. By the time you get to dinner, your willpower is already drained.

A complicated diet adds more decisions: Can I eat this food? How many grams of carbs do I have left? Is this snack “clean” enough? That mental clutter often leads to burnout.

But when your diet is simple—protein + vegetables + carbs, repeated in different ways—you don’t have to think so hard. Fewer choices = fewer chances to quit. Using the Perfect Plate approach simplifies eating and makes it so much easier to follow the basic guidelines of a high-quality diet.

The Perfect Plate approach makes things super simple and is the template I have been using for my meals over the last few years. One of my absolute favorite easy meals is 6-8 oz. of meatloaf (cooked with veggies in it for extra nutrition), a spinach salad with an oil based dressing, and a handful of red potatoes cooked in the air fryer with some garlic and pepper.

Another favorite is a 6-8 oz. chicken breast marinated in an oil based dressing, asparagus with olive oil and parmesan cheese in the air fryer, and half of a sweet potato. Nothing fancy, just easy, quick, and healthy.

Simplicity Frees You from Food Obsession

One of the hidden costs of complicated diets is that they make you think about food all the time. When you’re constantly counting, measuring, or restricting, food takes up too much mental space.

Simple eating flips the script. Instead of obsessing, you start automating. You eat in patterns, not puzzles. And once eating well feels automatic, you can shift your focus to actually living your life.

A study from Cornell's Food and Brand Lab found that the average person makes about 200 food-related decisions every day, many of them unconsciously. These decisions range from what to have for breakfast to whether to get a snack. Think of all the freed up mental space you’d have if you didn’t have to constantly have to be thinking about and planning your next meal. Do you think you’d be more productive in other areas of your life? I do!

Simple Doesn’t Mean Boring

One fear people have is that “simple” equals bland. Not true. Think of tacos: meat, veggies, tortillas. Or a stir-fry: protein, rice, vegetables, sauce. Simple meals can be endlessly creative without needing dozens of ingredients or restrictive rules.

One of the most popular recipes we’ve shared inside our Fit Mother Program is a dish called Crack Slaw. It’s so easy to make, tastes amazing, and is loaded with nutritional value. It’s just one of the many recipes and tips we share inside our private group to help make fitness easier for you.

Article Summary: The Bottom Line

Nutrition isn’t supposed to feel like a second job. It’s supposed to be your easy, nourishing structure that gives you the energy to support you for the rest of your life.

The most successful eaters aren’t the ones chasing the latest diet trend—they’re the ones who found a way to keep it simple. Because simple is sustainable. Simple is repeatable. And in the long game of health, simple is one of the real “secrets” to success.

A few more ideas to help you succeed:

Always have healthy snacks on hand. This can prevent you from stopping at a fast food restaurant when you’re out and starving.
Buy in bulk and freeze for later. Meats and vegetables work very well.
Focus on eating single ingredient foods and use spices and marinades for experimentation with different flavors.
Consider joining the thousands of women who are already using these strategies and many more to stay fit and healthy through our Foundations Program.

Ready to press the easy button on your diet?

That’s what we do every day inside the Fit Mother Program. Our proven 6-week program gives you the simple meal system, workouts, and accountability to finally get results that last just like the members below!

If you’re a busy mom who wants to finally lose weight, get healthy, and actually keep the pounds off for good, this is the simple program you’ll love sticking to…

Fit Mother Project is the answer you’ve been looking for. Inside the program, you’ll receive:

Our Fit Mother 30X Program (FM30X) is the answer you’ve been looking for. Inside FM30X, you’ll receive:

Join our 6-Week Doctor Designed Health Program.
You'll Gain Foundational Health for the Rest of Life.

The FOUNDATIONS Program is created by Dr. Anthony Balduzzi for Women 40+ who want Lifelong Health.

In just 6-Weeks following FOUNDATIONS, you'll experience:

Rapid decrease in body fat
Dramatically improved energy levels
Greater mental sharpness & clarity
Muscle gains & better cardiovascular fitness
Decreased inflammation & pain
Renewed motivation & greater focus on health.

FOUNDATIONS has transformed 60,000 lives! Are you ready to experience true lasting health & results?

If you're tired of “fad diets” & “quick fixes” and you're ready for REAL TRANSFORMATION, then FOUNDATIONS is your answer (learn more) »

Steve Roy

Trainer, Fit Mother Project

Steve is a single father to two amazing daughters, has been involved in the fitness industry for more than 28 years, and joined the Fit Father/Fit Mother Project team in 2023.

Growing up as the prototypical “98-pound weakling”, my goal from an early age was to get bigger and stronger.

It's been an amazing journey and at 54 years old, I feel better than I did 20 years ago and it all comes down to making fitness a priority. This is a principle I live by and teach every single day.

The post The Power of Simple: Why the Easy Button Is the Secret to Your Diet Success appeared first on The Fit Mother Project - Weight Loss For Busy Moms 40+.

Easy Resolutions: 40 Achievable Goals For the New Year!

Erin Coleman — Tue, 04 Jan 2022 12:00:32 +0000

Have you made your new year's resolutions? Or have you already broken the ones you've made? Either way, make this year easier by settings some easy resolutions!

That doesn't mean resolving to eat more ice cream, it means setting goals you know you can keep!

Setting achievable goals is the best way to feel a sense of accomplishment and stay on track with your health and fitness goals.

By setting easy resolutions and tracking the little things, you can really make a difference in meeting your overall goals.

No resolution is too small! Start little to ensure you maintain each goal all year long!

The easy resolutions that are right for you depend on your lifestyle, health, and overall wellness.

Take into account your schedule, food and exercise preferences, and mental ability to stay on track and meet targets.

Don't set expectations that are dramatically different from your usual lifestyle and choose goals you feel excited about!

Here's how to set easy resolutions that will lead to positive changes.

Learn the key behind the motivation to work out and how to sustain your diet and exercise plans.

15 Easy Resolutions for the New Year

When deciding which targets to set this year, use the following easy resolutions as a guide!

1. Work Out at Least 4 Days a Week

You don't have to exercise every single day. An easy new year's resolution is to exercise at least four days of each week.

Keep track of the days you complete a planned exercise, such as jogging, cycling, stair climbing, using an elliptical machine, or lifting weights.

Use an exercise journal so you don't forget which days you've exercised!

2. Exercise at Least 20 Minutes Most Days

Exercising for at least 20 minutes most days of the week is an easy resolution that many parents find ways to fit into busy schedules.

If you have the time, work out more than 20 minutes per day.

However, if your schedule doesn't allow for longer workouts, 20 minutes is often plenty of time to achieve health, fitness, and body weight goals.

3. Walk Every Day, Especially After Meals

On non-workout days, or even on days you complete a planned exercise, schedule in time to take walks — even if it's just 10 minutes here and there or walking your dog every day.

Doing so keeps your body moving, can give you a boost of energy, and keeps your metabolism going strong.

If weight loss is your goal, studies show that walking briskly for 30 minutes soon after mealtime enhances weight loss.

If you have a desk job, take periodic walking or stair-climbing breaks every opportunity you get to reduce the number of hours daily you spend sitting down.

4. Eat 3 Servings of Vegetables Daily

Many people don't consume the amounts of vegetables needed to meet daily vitamin, mineral, and fiber needs.

Consuming a wide array of vegetables on a daily basis helps you manage a healthy weight, keep cholesterol levels in check, and reduce your risk of diabetes, heart disease, and other chronic conditions.

Aim to fill half of each plate of food with vegetables during meals.

Even during breakfast, add vegetables to your plate, drink vegetable juice, or add veggie powder to protein shakes.

Sneak vegetables into omelets or scrambled eggs whenever possible.

If you're unable to eat veggies for breakfast, add an extra vegetable portion to lunch, dinner, or between-meal snacks to ensure you consume at least 3 vegetable servings daily.

Join our 6-Week Program...
You'll Gain Health for Life!

In just 6-weeks on our FOUNDATIONS Program, you'll transform your health and body, for the rest of your life!

Lose Fat & Reach Your Ideal Weight
Build Muscle & Strength
Make healthy Eating Easy
Improve your mindset & Discipline
Effective Workouts for Women 40+
Daily Accountability & Coaching

5. Drink 12 Cups of Fluids

To maintain exceptional health, women should aim for at least 12 cups of fluids, particularly water, each day.

Other healthy drinks that count toward daily fluid goals include milk, plant milk, plain kefir, 100% fruit juice, coffee, tea, and vegetable juice.

If your new year's resolution is weight loss, drink about 2 cups of water before meals to help you feel full with fewer calories.

Keep track of your fluid intake throughout the day by drinking out of water bottles that hold known amounts.

As a frame of reference, one cup of fluid equals 8 fluid ounces.

6. Lose 1-2 Pounds per Week

If your new year's resolution is weight loss, make your weight-loss goal attainable and a number you can maintain for a lifetime.

Losing 1-2 pounds per week is a safe rate of weight loss that boosts your chance of keeping lost weight off long-term.

In comparison, losing weight rapidly puts you at risk of weight regain.

Step on the scale each day to ensure you meet daily and weekly weight goals.

Let the Fit Mother Project 30X (FM30X) weight loss program guide you!

7. Do at Least 2 House Chores Daily

If you don't keep up with house chores on a daily basis, they can quickly build up over time and become overwhelming.

Easy resolutions often involve house chores or organizational strategies that help you keep your home in order.

Chores are also calorie burners, which can make healthy weight management easier.

Consider doing at least two chores each day, such as doing the dishes, folding laundry, grocery shopping, doing yard work, washing your windows, washing your car, vacuuming, dusting, or cleaning the floors.

Cooking counts too and is an excellent way to keep your body moving!

Add chores to your resolution list based on your household needs.

8. Weigh Yourself Every Day

Weighing yourself daily is an easy resolution that's simple to complete this new year.

Studies show that daily weigh-ins are highly effective for weight loss and adopting healthy habits.

They also reduce your risk of unplanned weight gain.

Step on the scale at the same time each day to get the most accurate results!

Find out how to track your weight loss in the most effective ways!

9. Eat Protein Foods During Every Meal

Knowing which nutritious foods are rich in protein helps you achieve the easy resolution of consuming protein at each meal. Why is this a good idea?

Consuming protein frequently throughout the day helps you maintain lean muscle mass, minimize body fat, and achieve healthy body weight.

It enhances your metabolism, boosts satiety, and keeps your hair, skin, and nails healthy.

Pick some of the following healthy foods to ensure you consume plenty of protein at each meal: chicken, turkey, duck, very lean red meat, eggs, fish, and seafood, as well as nuts, seeds, legumes, tofu, or seitan.

Milk, plant milk, Greek yogurt, cottage cheese, plain kefir, and reduced-fat cheese are also excellent protein-rich options.

Low-sugar protein shakes and bars count too!

10. Eat Fiber-Rich Foods at Each Meal

Like protein-rich foods, foods high in fiber offer a variety of wellness benefits.

Examples include healthy weight management and a low risk of high cholesterol, high blood pressure, heart disease, diabetes, and other chronic conditions.

An easy resolution is to consume high-fiber foods during breakfast, lunch, dinner, and when eating snacks if possible!

Pick fruits, vegetables, whole grains (quinoa, wild rice, brown rice, whole-grain pasta, whole-grain bread, oatmeal, etc.), avocados, nuts, seeds, and legumes.

Examples of legumes include lentils, peas, black beans, pinto beans, and other dried beans.

11. Schedule Time for Relaxation

Relaxation doesn't come easy, especially for many busy parents.

But scheduling time to relax is one of the best things you can do for your body to keep stress levels low and reduce the risk of high blood pressure, heart disease, and other chronic diseases.

An easy resolution to keep this year is to set aside at least 15 minutes of relaxation time every day.

During this time, you might choose a cat nap, reading, getting caught up with current events, meditation, getting a massage, or doing yoga.

Get your body into a relaxing position, take deep breaths, don't think about stressful thoughts, and allow yourself to unwind.

12. Sleep at Least 7 Hours Each Night

Studies show that sleeping soundly for at least 7 hours each night reduces the risk of adverse health outcomes, such as obesity, weight gain, diabetes, high blood pressure, stroke, heart disease, depression, and all-cause deaths.

An easy resolution is to sleep at least 7 hours every night or most nights of each week.

Keep a sleep journal to ensure you get the amount of rest needed to maintain exceptional health and wellness.

To maximize sleep quality, sleep in a cool dark room, set a regular bedtime, and avoid caffeine and alcohol before bed.

Try this simple technique to fall asleep and relax your mind before bed!

13. Take Vitamins

Make it a new year's resolution this season to take a multivitamin or other vitamin supplement as directed by your doctor every day.

Doing so can improve your overall health, boost energy levels, and lower your risk of nutritional deficiencies and chronic diseases.

Ask your doctor about taking additional dietary supplements, such as joint health or heart support supplements, omega-3 supplements, probiotics, protein supplements, or other supplements that meet your individualized needs.

14. Take Care of Your Skin

Taking good care of your skin enhances its appearance and reduces the risk of dry skin, aging skin, acne, and other common skin issues.

Things you can do to improve the health of your skin include cleaning it often, keeping it moisturized, using sunscreen to protect your skin from the sun, and consuming the vitamins and minerals needed to give your skin a healthy glow.

Wash your face at least twice daily using water and a facial cleanser.

15. Work Out Your Abs Daily

While it's usually best to avoid working the same muscle groups day after day, abdominal muscles are an exception.

You can do ab exercises every day of the week, or most days of the week if you prefer.

Change up your ab routine often to reap the most benefit from regular ab workouts.

Do combinations of plank jacks, side planks, other oblique exercises, shoulder-touch planks, mountain climbers, sit-ups, crunches, leg raises, and other favorite ab exercises to keep your midsection slim and toned.

Join our 6-Week Program...
You'll Gain Health for Life!

In just 6-weeks on our FOUNDATIONS Program, you'll transform your health and body, for the rest of your life!

Lose Fat & Reach Your Ideal Weight
Build Muscle & Strength
Make healthy Eating Easy
Improve your mindset & Discipline
Effective Workouts for Women 40+
Daily Accountability & Coaching

25 Additional Easy Resolutions for the New Year

In addition to the 15 easy resolutions above, consider trying setting some of the following this New Year's season!

If you're a smoker, stop smoking
Drink alcohol no more than one time per week
Find an active hobby
Be on time for all events
Spend more time with family and friends
Keep a gratitude journal
Go on weekly date nights with your spouse
Make a budget and stick to it
Take time to yourself every day
Keep a daily planner
Stop eating fast food
Dine out no more than 1-2 times per week
Set career or income goals
Set a regular bedtime and stick to it
Do yoga at least once per week
Sit down less often (at least 1 hour less)
Limit screen time/look at your phone less often
Limit social media activity
Read one book per month
Start gardening
Eat more organic foods
Lift weights at least twice weekly
Volunteer at least once a month
Stop drinking soda and diet soda
Cook at home more often

Don't overwhelm yourself with new year's resolutions this season.

Start by choosing just a few that best fit your lifestyle and preferences.

You can always add more targets after effectively achieving your initial goals!

Join our 6-Week Program...
You'll Gain Health for Life!

In just 6-weeks on our FOUNDATIONS Program, you'll transform your health and body, for the rest of your life!

Lose Fat & Reach Your Ideal Weight
Build Muscle & Strength
Make healthy Eating Easy
Improve your mindset & Discipline
Effective Workouts for Women 40+
Daily Accountability & Coaching

Get Started with Easy Resolutions

Take plenty of time to consider the feasibility of easy resolutions this new year, and which are best for you and your family.

Make a list of your top ten ideas and narrow them down if needed.

Strive to attain at least 2-3 easy goals for an entire year and add to your resolution list if needed based on your motivation level and success rate.

Trust the Fit Mother Project to help you achieve health and fitness goals this New Year!

Upon joining this highly effective healthy living program for busy moms over 40, you have access to:

Online health coaching from medical experts
Social support from other fit moms
Custom meal plans and menus
Fat-burning workouts
Weekly newsletters
Nutritious recipes
Much more!

In addition to setting feasible, easy resolutions this new year, try a free FMP meal plan and workout to continue on the road toward better health for you and your family!

Erin Coleman

B.S. Nutritional Science, R.D., L.D. Writer, Fit Mother Project

Erin Coleman is a registered and licensed dietitian with over 15 years of freelance writing experience.

She graduated with her Bachelor of Science degree in nutritional science from the University of Wisconsin-Madison, and completed her dietetic internship at Viterbo University in La Crosse, Wisconsin.

Prior to beginning her career in medical content writing, Erin worked as Health Educator for the University of Wisconsin-Madison Department of Internal Medicine.

Her published work appears on hundreds of health and fitness websites, and she’s currently working on publishing her first book! Erin is a wife, and a Mom to two beautiful children.

If you’re a busy mom who wants to finally lose weight, get healthy, and actually keep the pounds off for good, this is the simple program you’ll love sticking to…

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The FOUNDATIONS Program is created by Dr. Anthony Balduzzi for Women 40+ who want Lifelong Health.

In just 6-Weeks following FOUNDATIONS, you'll experience:

Rapid decrease in body fat
Dramatically improved energy levels
Greater mental sharpness & clarity
Muscle gains & better cardiovascular fitness
Decreased inflammation & pain
Renewed motivation & greater focus on health.

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*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on easy resolutions.

The post Easy Resolutions: 40 Achievable Goals For the New Year! appeared first on The Fit Mother Project - Weight Loss For Busy Moms 40+.

Are Olives Healthy? The Answer Plus 10 Olive Recipes!

Erin Coleman — Tue, 07 Dec 2021 01:00:10 +0000

Are olives healthy? How healthy are they? Are some better than others? Should you add olives to a heart-healthy meal plan?

First things first, are olives healthy? Yes, they are!

While olives differ slightly in fat grams, calories, and sodium content (as well as the way they taste), all olives are similar nutritionally.

The choice of which olives to eat (black, green, Greek, etc.) depends on your taste preferences.

However, if you must reduce sodium based on a doctor's recommendations for your health, choose olives with lower amounts of sodium (look for “reduced-sodium” on nutrition labels).

Here's how to add olives to a variety of main courses, soups, salads, and dips to increase your heart-healthy fat intake!

Find out what the 10 BEST sources of healthy fats are and add them to your diet today!

Nutrition Facts for Olives

The nutrition facts breakdown for different types of olives are as follows:

Black Olives (1 ounce)

Calories: 30
Protein: 0 grams
Carbohydrates: 2 grams
Fiber: 1 gram
Fat: 3 grams

Green Olives (1 ounce)

Calories: 41 calories
Protein: 0 grams
Carbohydrates: 1 gram
Fiber: 1 gram
Fat: 4 grams

Greek Olives (1 ounce)

Calories: 30 calories
Protein: 0 grams
Carbohydrates: 2 grams
Fiber: 1 gram
Fat: 3 grams

Olives are an excellent source of heart-healthy fats, which when eaten in place of animal fats, can reduce your risk of high cholesterol and heart disease.

Olives are rich in vitamin E and antioxidants and contain some calcium, iron, and vitamin A.

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Are Olives Healthy?

As with many foods and drinks, possible benefits and drawbacks may exist when choosing olives.

Pros

The main benefits of adding olives to healthy meal plans include:

Flavor

Olives are loaded with flavor and can enhance the taste of just about any entrée or side dish.

You can add olives to chili, soups, salads, omelets, hummus, wraps, casseroles, and more!

Heart-Healthy Fats

Olives are loaded with nutritious, monounsaturated fats that are beneficial for a healthy heart – especially when eaten in place of saturated fat from animal sources.

Heart-healthy plant fats in olives can help reduce the risk of high cholesterol and heart disease.

Satiety

Olives can help fill you up without extra calories, due to the fiber and fat content of olives.

A 1-ounce serving of olives often contains just 30-40 calories but is satiating nonetheless.

Fiber

The fiber content of olives is beneficial for several reasons.

Fiber helps fill you up without extra calories, which aids in healthy weight management.

Fiber is known to help reduce high cholesterol and heart disease risks.

Cons

Are olives healthy? Yes, they are! But there a possible drawbacks to consider, including:

Higher Sodium

Olives are a source of sodium, which when eaten in excess can increase your risk of high blood pressure or heart problems.

A 1-ounce serving of green olives contains about 440 milligrams of sodium, while the same portion of black or Greek olives provides about 250 milligrams of sodium.

The American Heart Association recommends most adults limit their daily sodium intake to 1,500-2,300 milligrams per day to maintain exceptional heart health.

Choose reduced-sodium olives if you're concerned about your sodium intake.

Lower Protein Content

While olives are packed with heart-healthy fats, vitamins, and minerals, they are lower in protein.

If you're looking for a food that's packed with good fats AND protein to maximize satiety, you might choose nuts, seeds, or nut butter. You can also check out certain protein bars and shakes.

You could also pair olives with cheese, meat, fish, poultry, or eggs!

Fiber

While olives are a source of fiber, they aren't as high in fiber as many other whole foods.

A 1-ounce serving of olives contains just 1 gram of fiber.

General fiber recommendations for women are 21-25 grams daily, while men should aim for 30-38 grams of fiber each day to maximize health and wellness.

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Ways to Add Olives to Meal Plans

There are many ways to add olives to healthy meal plans for you and your family.

You can eat olives on their own as a snack between meals, or add them to:

Soups
Salads
Chili
Rice dishes
Pasta dishes
Hummus
Tacos
Burritos
Wraps
Omelets

You can add olives to just about any main meal or side dish, as they blend in perfectly with a variety of recipes!

Recipes Containing Olives

Some of the following nutritious recipes contain olives as ingredients!

Marinated Green Beans, Olives, Feta, and Tomatoes

This flavorful recipe is simple to make, tastes delicious, and is loaded with nutrients!

Ingredients

2 pounds of trimmed green beans
1/4 cup of olive oil
2 garlic cloves, minced
1 cup of kalamata olives, pitted and sliced
2 tomatoes, chopped
2 tablespoons of red wine vinegar
1 tablespoon of chopped fresh oregano
1/2 teaspoon of salt
1/4 teaspoon of black pepper
8 ounces of crumbled feta cheese
1 bunch of fresh oregano sprigs

Instructions

Bring a large pot of salted water to a boil over medium heat. Place green beans in the water and cook them until slightly tender (about 8-10 minutes).
Drain the beans and place them in ice water. Drain the beans again and place them in a shallow serving dish.
Heat the oil in a skillet over medium heat. Cook the garlic in oil for about 30 seconds. Remove the skillet from heat.
Stir in the olives, tomatoes, vinegar, oregano, salt, and pepper.
Pour the mixture over the green beans and toss together until the beans get evenly coated.
Sprinkle feta cheese over the top of the bean mixture and garnish it with oregano sprigs.
Chill the mixture for at least 3 hours.
Serve and enjoy!

Servings: 10

Olive Salsa

Replace traditional salsa with this satiating, nutrient-dense olive salsa recipe instead!

Ingredients

1 1/2 (5-ounce) jars of green olives
1 (6-ounce) can of pitted black olives
1 (4-ounce) can of chopped green chiles
1 large white onion, cut into chunks
2 tomatoes, cored
3 tablespoons of olive oil
1 1/2 tablespoons of red wine vinegar
4 cloves of garlic, peeled
Hot pepper sauce to taste

Instructions

Drain the green olives, black olives, and green chiles in a colander.
Chop the onion in a food processor, pulsing several times.
Add the olives, chiles, tomatoes, olive oil, red wine vinegar, garlic, and hot sauce to the food processor.
Pulse several more times to mix and process until chunky (about 20-30 seconds).
Serve the olive salsa with grilled meats, veggie or turkey burgers, whole-grain crackers, or sliced veggies, and enjoy!

Servings: 25

Skillet Chicken with Olives

Add olives to this delicious chicken entrée recipe to enhance its nutrition and flavor!

Ingredients

4 boneless, skinless chicken thighs (about 1 pound)
1 teaspoon of crushed dried rosemary
1/2 teaspoon of pepper
1/4 teaspoon of salt
1 tablespoon of olive oil
1/2 cup of pimiento-stuffed olives, chopped
1/4 cup of white wine or chicken broth
1 tablespoon of drained capers (optional)

Instructions

Sprinkle the chicken with rosemary, pepper, and salt.
In a large skillet, heat the oil over medium-high heat.
Brown the chicken on both sides.
Add olives, wine, and capers.
Reduce the heat and simmer, covered, for about 2-3 minutes or until a thermometer inserted into the chicken reads 170° Fahrenheit.
Serve and enjoy!

Servings: 4

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Feta Olive Spread

Dip whole-grain crackers or fresh vegetables in this savory, nutrient-dense, feta olive spread recipe!

Ingredients

6-ounce package of crumbled feta cheese
2 tablespoons of olive oil
1 teaspoon of lemon juice
1/2 teaspoon of minced garlic
2 ounces of softened sun-dried tomatoes
1/2 teaspoon of dried oregano
1 tablespoon of chopped black olives, drained

Instructions

Place feta cheese, olive oil, lemon juice, garlic, sun-dried tomatoes, and oregano in a food processor.
Using the “pulse” setting, blend the mixture until smooth.
Transfer it to a medium bowl and mix in the olives using a spoon.
Refrigerate the mixture until you're ready to serve it. Enjoy!

Servings: 12

Turkey Mushroom Feta Olive Burgers

Consider a healthy, mouth-watering turkey burger and olive recipe for friends and family the next time you grill out!

Ingredients

1 pound of lean ground turkey
2 cups of ground mushrooms
4 tablespoons of sliced sun-dried tomatoes
4 tablespoons of crumbled feta cheese
4 tablespoons of chopped black olives
4 tablespoons of olive oil
Salt and pepper to taste
4 toasted whole-grain rolls or lettuce wraps
Lettuce
Sliced green onions

Instructions

Sauté the mushrooms in olive oil. Add salt and pepper to taste.
Combine sautéed mushrooms with turkey, tomatoes, cheese, and olives. Form the mixture into 4 patties.
Spray a skillet with nonstick cooking spray.
Cook the patties over medium heat until they're golden brown and reach an internal temperature of 165 degrees Fahrenheit. You can also grill the patties.
Serve the olive burgers on toasted buns with lettuce and onion, or on lettuce wraps for a lower-carb option.
Serve and enjoy!

Servings: 4

Greek Omelets with Olives

Try this satiating Greek omelet recipe for breakfast or any time of the day! Your entire family will love it.

Ingredients

1 tablespoon of olive oil
3 eggs, beaten
1/4 cup of diced cucumbers
1/4 cup of diced red onion
2 tablespoons of sliced sundried tomatoes
4-5 kalamata olives, pitted and sliced
1/4 teaspoon of dried oregano
Sea salt to taste
Fresh ground pepper to taste

Instructions

Heat olive oil in a small skillet over medium-low heat.
Add eggs and cook for one minute or until the edges are set.
Lift the edges carefully so the liquid flows underneath.
When the eggs are cooked, add the remaining ingredients and fold the omelet in half.
Heat it through, serve, and enjoy!

Servings: 1

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Salmon with Green Olives and Capers

You can't go wrong when choosing a flavorful salmon recipe with green olives and capers as a heart-healthy main dish for your family!

Ingredients

3 1/2 pounds of salmon with the bones removed
1/3 cup of olive oil, plus more for drizzling
1/3 cup of chopped fresh parsley
12 pitted green olives, coarsely chopped
3 tablespoons of finely chopped shallots
3 tablespoons of drained capers, plus 2 teaspoons of the brine
2 teaspoons of lemon zest
3 tablespoons of lemon juice
2 cloves of garlic, grated
Salt and pepper to taste

Instructions

Preheat your oven to 400° Fahrenheit.
On a baking sheet lined with foil, arrange fish with the skin-side down.
Season the salmon with salt and pepper and drizzle it with olive oil.
Roast the fish in the oven until just opaque (about 15 minutes).
Mix together 1/3 cup of oil, parsley, olives, shallots, capers and brine, lemon zest, lemon juice, and garlic in a bowl and season with pepper if you'd like.
Serve the olive mixture with cooked salmon and enjoy!

Servings: 4

Italian Olive Salad

Consider a delicious Italian olive salad recipe as a favorite side dish for any occasion!

Ingredients

1 (10-ounce) jar of olives
1 (16-ounce) can of pitted kalamata olives
1 (8 1/2-ounce) jar of marinated artichoke hearts
1 (3-ounce) bottle of capers
1/2 bunch of celery, chopped
1/2 cup of Italian parsley, chopped
1 teaspoon of garlic powder
1 tablespoon of dried oregano
1/2 cup of olive oil

Instructions

Drain the olives, capers, and artichokes and coarsely chop them.
Place them in a bowl and add parsley, celery, garlic, oregano, and olive oil.
Stir the olive mixture and place it in the refrigerator for 2 days.
Serve and enjoy!

Servings: 8-10

Hearty Chili with Olives

When the weather gets chilly, warm up with this toasty chili recipe containing olives and grass-fed beef!

Ingredients

1 tablespoon of olive oil
1 pound of organic, grass-fed, lean ground beef (or very lean ground turkey)
1 yellow onion, diced
1 green bell pepper, diced
1 red bell pepper, diced
4 cloves of garlic, minced
1 teaspoon of cumin
1 teaspoon of chili powder
1/2 teaspoon of sea salt
1/2 teaspoon of black pepper
1/2 teaspoon of dried oregano
1/2 teaspoon of paprika
1/4 teaspoon of cayenne pepper
2 (14.5-ounce) cans of diced tomatoes
8-ounce can of tomato sauce or tomato soup
1 cup of sliced black olives
15-ounce can of pinto beans, rinsed and drained
Cheddar cheese (optional for a garnish)
Sliced green onions (optional for a garnish)
Full-fat Greek yogurt (optional for a garnish)

Instructions

In a large skillet, heat olive oil over medium-high heat.
When the oil gets hot, add the onion and cook until tender.
Add ground beef and cook until browned.
Add bell peppers, garlic, and spices. Stir well.
Cook the mixture for about 10 minutes or until the bell peppers are tender.
Add diced tomatoes, tomato sauce or tomato soup, olives, and pinto beans. Bring the mixture to a boil.
Simmer it over medium heat, cover, and cook for an additional 10 minutes (stirring occasionally).
Serve the chili with garnishes of your choice and enjoy!

Servings: 6

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Olive and Artichoke Hummus

This satiating olive artichoke hummus recipe works well with sliced veggies, whole-grain crackers, whole-grain pita bread, wraps, and sandwiches!

Ingredients

1 1/2 cups of canned chickpeas
1 tablespoon of liquid from the chickpeas
3 artichoke hearts, drained
1/2 cup of pitted kalamata olives, drained
1-2 cloves of garlic, chopped
1 1/2 tablespoons of freshly squeezed lemon juice
2 tablespoons of tahini
Pinch of salt
Drizzle of olive oil (optional)
A handful of freshly chopped chives (optional)
A sprinkle of feta cheese (optional)

Instructions

In a food processor or blender, blend the chickpeas, chickpea liquid, artichoke hearts, olives, garlic, lemon juice, and tahini until smooth. Add salt if needed.
Place the hummus in a serving dish.
Drizzle it with olive oil, chopped chives, and feta cheese if you'd like.
Serve and enjoy!

Servings: 8

Erin Coleman

B.S. Nutritional Science, R.D., L.D. Writer, Fit Mother Project

Erin Coleman is a registered and licensed dietitian with over 15 years of freelance writing experience.

She graduated with her Bachelor of Science degree in nutritional science from the University of Wisconsin-Madison, and completed her dietetic internship at Viterbo University in La Crosse, Wisconsin.

Prior to beginning her career in medical content writing, Erin worked as Health Educator for the University of Wisconsin-Madison Department of Internal Medicine.

Her published work appears on hundreds of health and fitness websites, and she’s currently working on publishing her first book! Erin is a wife, and a Mom to two beautiful children.

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The post Are Olives Healthy? The Answer Plus 10 Olive Recipes! appeared first on The Fit Mother Project - Weight Loss For Busy Moms 40+.

Brain Training: How To Make Your Brain Buff!

Holly Smith, M.D. — Thu, 02 Dec 2021 01:00:55 +0000

Being a Fit Mother means being strong both physically and mentally. You do strength training but are you doing brain training?

Having a strong body and being in great physical shape is often the first thing women think of when it comes to health.

But mind and body health truly go hand in hand.

It’s no secret that exercise helps improve your emotional well-being.

The endorphins released during a workout can decrease stress and anxiety and even help with pain relief.

Physical activity is an amazing outlet that allows women to strengthen both their bodies and their minds at the same time.

Working out on your own or in a group setting is one of the best treatments out there when it comes to decreasing stress and empowering the mind.

But you can also improve your mental health and strengthen your mind-body connection by specifically training your brain.

This in turn will improve your physical health. As you can see it is a constant feedback loop between your mental and physical fitness.

As a busy mom, it's easy to get caught up in the whirlwind of life. Your mind is constantly filled with mental “chatter” that is all too often negative.

Even as you read this article your mind has probably already drifted to other thoughts.

Concerns about your job, feelings of inadequacy, or even wondering what others are saying on social media are just some of the constant distracting thoughts that fill our minds every day.

Living in the moment isn't always easy, but with brain training, you can be more present, enhance your quality of life, and create huge positive changes in your health and wellness!

Find out how to make your mind happy by training your mental health!

Brain Training

The great thing about empowering your mental strength is that you can “train” every single day. And it doesn’t take a big time commitment.

By simply devoting 5-10 minutes each day to your mental health you will reap huge health rewards.

One of the best ways to start working on your mental well-being is through meditation.

Meditation

Living a healthy lifestyle is not just about being physically fit, but also about your mental and emotional well-being.

Being able to manage your stress levels allows you to not only be healthier overall but to live a high quality of life.

Stress can have a negative impact on health in a number of ways. It is a complex issue and one that we all face on a day-to-day basis, even if we aren't aware of it.

Feeling overwhelmed with life can lead to fatigue and disinterest in activities.

This makes it hard to focus on your own health and fitness and can lead to poor eating habits, exercising less, and even becoming more distant from your friends and family.

Plus, increased stress also impacts your physical health directly. Stress increases inflammatory hormones like cortisol.

This catabolic hormone leads to muscle breakdown along with increased appetite and weight gain.

In addition, chronic inflammation is associated with chronic diseases and cellular aging.

Fortunately, there are ways to improve your mental health that don’t require anything more than 5-10 minutes a day and an open mind. One of these methods is meditation.

Mindful meditation allows you to become present at the moment and become more aware of yourself and your surroundings.

After a long day of work and taking care of your family, it can be restorative to take just ten minutes for yourself to engage in meditation.

Research has shown that those who practice meditation have decreased levels of stress and an overall improved outlook on life.

Typically the hardest part of performing meditation is getting started.

While there are a number of different styles of meditation, the easiest thing to do for beginners is to start with simple breathing techniques.

To begin, find a quiet room where there are no distractions.
Sit in a comfortable position either on a chair or a mat and begin to focus on your breath as you slowly inhale and exhale.
Try to stay in tune with your body and notice where you feel the breath.
Deeply inhale through your nose as you expand your chest and stomach, and then slowly exhale through your mouth as you lengthen out your breath.
Start out with just five minutes in the morning or before bed.

If you can be consistent with this on a daily basis you will soon start to notice improvements in your mental health.

If you still find it hard to meditate without guidance, there are some great apps that you can download.

Most of these meditation programs include music, peaceful sounds, and cues to help you meditate and get in tune with your body.

And research has found that these apps actually work.

A 2018 study found that mindfulness app users showed significant improvements in stress-related issues such as depressive symptoms, resilience, and mindfulness.

In addition, those who continued to use the apps frequently were more likely to maintain improvements in mental health.

Learn about the benefits of meditation and why you should meditate every day!

Yoga

Another great way to connect your mind and body is through yoga.

Yoga is one of the top exercises for improving physical health and brain health.

Yoga doesn't have to just be complicated poses.

The best way to begin a yoga program is to start with simple poses that allow you to focus on your breathing and become aware of how your body moves through each pose.

This in turn will promote mental health.

Some simple, yet effective, yoga moves for engaging the mind-body connection include:

Tree Pose

Stand upright and shift your weight into your right foot while lifting your left foot off the floor.
Bend your left knee and bring the sole of your left foot high onto your inner right thigh.
Take 5 to 10 breaths, then lower your left foot to the floor and repeat on the other side.

Cobra Stretch

Lie face down, with your hands by your shoulders as if you were doing a push-up.
Push your torso up as far as possible or until your hips begin to come off the floor.
Hold for 5 deep breaths then lower back down.
Repeat 1-2 more times.

Downward Dog

Start in a plank position.
Bring your hips up into the air so that your body is in an inverted V position.
Try to keep your heels as close to the ground as possible.
Hold for 5 full breaths.
Come back into a plank position.
Then repeat 1-2 times.

Child’s Pose

Start on your hands and knees.
Bring your body to the ground with your stomach between your thighs and your forehead to the floor.
Stretch your arms in front of you with your palms toward the floor.
Stay as long as you like, but for at least 5 full breaths.

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Brain Training Apps

If you are having trouble engaging in the present moment on your own, there are a number of different apps that you can download to help guide you.

Headspace

Headspace was co-founded by Andy Puddicombe, a former Buddhist Monk who was fully ordained at a Tibetan Monastery in the Himalayas.

The goal of Headspace was to make meditation accessible, relevant, and beneficial to as many people as possible.

This app includes a library full of mediation courses for all areas of mental wellness.

You can choose from a wide array of focus topics, from general stress and anxiety to more focused areas such as meditation for competitive sports or dealing with work-related issues.

Headspace also incorporates movement exercises focused on breathing and stretching, and even includes audio to help with sleep.

Calm

Another great mindfulness app is Calm.

Similar to Headspace, this app provides guided meditations tools and sleep aids.

The meditation area offers breathing exercises, daily meditation, several multi-day programs, and unguided and guided meditation sessions.

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Build Muscle & Strength
Make healthy Eating Easy
Improve your mindset & Discipline
Effective Workouts for Women 40+
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Train Your Brain For Overall Health

We all know that physical fitness is important for overall health.

There are countless ads, magazine covers, and health studies that rightly tout the importance of exercise to decrease chronic diseases and increase longevity and quality of life.

However, your mental and emotional wellbeing is just as important, if not more so, than simply your physical health.

And in turn, a healthy mindset will improve your overall physical fitness in a constant feedback loop.

When you have a strong mind, you are more present at the moment, which enhances joy and contentment with everything you are doing.

This will further motivate you to work out, eat right, and even improve your quality of sleep at night.

Not only will you want to be more active, brain training actually has a positive effect on many measurable attributes of physical health.

Exercises like meditation can improve chronic health issues associated with stress.

Meditation and relaxation techniques have been shown to create small, yet beneficial, decreases in blood pressure.

In addition, regular meditation may also play a role in a non-pharmacologic approach to helping relieve chronic pain.

So there is a multitude of reasons to add meditation into your daily routine.

Mindfulness exercises have also been found to help decrease markers of inflammation and turn on genes that can even help you live longer!

For example, a study from Oxidative Medicine and Cellular Longevity found that a yoga and meditation-based lifestyle significantly reduced the rate of cellular aging in healthy adults.

Meditation is a great way to combat increased stress and improve your overall quality of life.

This simple technique can be done in the comfort of your own home and really only takes 10 minutes every day to free your mind and become more in tune with your body’s needs.

Adding meditation into my daily routine has even helped me improve my own fitness and mental health.

I am truly able to experience the release of both physical and mental stress after just 10 to 15 minutes of quiet breathing and relaxation.

And I have even seen improvements in my athletic performance!

While it may seem difficult when you first start meditating, stick with it and you will start to see the benefits almost instantly.

By adding daily meditation into your life, you will be well on your way to a clearer mind and healthier body.

Holly Smith, M.D.

B.S. Dietetics, NASM-PES Certified Trainer

Writer, Fit Mother Project

Holly is an osteopathic physician, runner, triathlete, and fitness and nutrition enthusiast.

She is board certified in nephrology and internal medicine, has a bachelors degree in dietetics and is a certified personal trainer with NASM-PES certification.

Holly has completed four full ironmans, twelve marathons, countless half ironmans, olympic distance triathlons, half marathons and numerous other road races.

Holly joined the Fit Father Project in May 2019 as a regular writer, contributing articles on health, wellness, exercise, and nutrition.

She has also recently qualified for the 2020 World Championships for Ironman 70.3, in New Zealand!

If you’re a busy mom who wants to finally lose weight, get healthy, and actually keep the pounds off for good, this is the simple program you’ll love sticking to…

Fit Mother Project is the answer you’ve been looking for. Inside the program, you’ll receive:

Our Fit Mother 30X Program (FM30X) is the answer you’ve been looking for. Inside FM30X, you’ll receive:

Join our 6-Week Doctor Designed Health Program.
You'll Gain Foundational Health for the Rest of Life.

The FOUNDATIONS Program is created by Dr. Anthony Balduzzi for Women 40+ who want Lifelong Health.

In just 6-Weeks following FOUNDATIONS, you'll experience:

Rapid decrease in body fat
Dramatically improved energy levels
Greater mental sharpness & clarity
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Is Frozen Fruit Healthy? Here’s What You Need to Know!

Erin Coleman — Tue, 30 Nov 2021 01:00:21 +0000

Is frozen fruit healthy? There are several things to watch out for when buying frozen fruit for you and your family.

While you probably know that fruit offers many nutritional benefits, learning the facts about frozen fruit, if you should eat it, and how much to consume is a must!

The main thing to be on the lookout for is the expiration date listed on frozen fruit packaging and the ingredient list.

The list lets you know if there's any added sugar, preservatives, or other additives in your favorite frozen fruit.

Whether or not you eat frozen fruit, or serve it to your spouse and kids, is entirely up to you!

There are pros and cons associated with frozen fruit, but mainly pros.

Leave the skin on fruit before you freeze it so it retains much of its fiber, vitamin, and mineral content.

Here's what else you need to know so you can truly answer the question, ‘Is frozen fruit healthy?'

Learn more about the positives and negatives of fruit and separate the myths from the facts!

Is Frozen Fruit Healthy?

The nutritional breakdown of frozen fruit varies depending on the type of fruit you choose, but frozen (and fresh) fruit often provides the following in each portion:

Calories: 45 -135
Protein: 0-1 grams
Carbohydrates: 15-27 grams
Fiber: 2-8 grams
Fat: 0 grams

The actual amount of calories and macronutrients found in frozen fruit depends on the type of fruit you choose, the portion size, and whether or not the frozen fruit you're eating contains added sugar.

Some of the many vitamins and minerals found in fresh, frozen, and dried fruit include:

Folate
Other B vitamins
Vitamin C
Vitamin A
Vitamin E
Vitamin K
Manganese
Magnesium
Potassium

Fresh and frozen fruits are also a good source of antioxidants and fiber, which help reduce your risk of heart disease, cancer, other chronic diseases, and their risk factors.

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Fruits You Can Freeze and Ways to Freeze Them

You can freeze just about any favorite fruit, such as:

Apples
Bananas
Pears
Peaches
Plums
Pineapples
Oranges
Lemons
Limes
Rhubarb
Melons
Cherries
Apricots
Grapes
Kiwi fruit
Mangos

To freeze fruit properly, wash and slice the fruit. Place fruit that browns when sliced, such as apples and pears, in lemon juice prior to freezing to prevent browning.

Place sliced fruit on parchment paper on a baking sheet in your freezer for about 1-2 hours.

Take the fruit out of the freezer and place it in a Ziplock bag or airtight container. Put the fruit back in your freezer and store it until you're ready to enjoy it!

Eat fruit frozen or thaw it in a refrigerator for about six hours before serving it. Enjoy the fruit with your friends or family!

Is fruit good for weight loss? Learn about the best fruits for dieting!

Pros and Cons of Frozen Fruit

You and your loved ones can reap many benefits by adding frozen fruit to your meal plan.

Examples of pros and cons associated with frozen fruit include:

Pros

One of the main benefits of choosing frozen fruit is that you can store it longer than fresh fruit.

Frozen fruit contains many of the same nutrients found in fresh fruit, as vitamins and minerals stay put during the freezing process.

Many types of fruit are OK to eat up to 12 months after being frozen, which helps reduce food waste due to fresh fruit going bad before you and your family have a chance to eat it.

Frozen fruit offers you a quick boost of energy from natural sugar, which is a much better alternative than consuming added sugars in sweet treats and sugary drinks.

Cons

Frozen fruit is healthy, especially when you freeze it yourself at home after preparing it properly.

However, some types of commercially prepared frozen fruit contain added sugar.

Check the ingredient list on nutrition facts labels to ensure the frozen fruit you choose contains only fruit, or fruit and all-natural ingredients, without added sugar or artificial ingredients.

Another possible drawback you could encounter with frozen fruit is that when you thaw it the fruit's texture, color, or flavor might be slightly different than the original fresh fruit.

Fresh fruit, frozen fruit, and dried fruit all offer a variety of essential nutrients like natural sugar, vitamins, minerals, and fiber.

However, fruits aren't the best source of dietary protein or heart-healthy fats.

Frozen fruit and fresh fruit generally contain the highest amounts of micronutrients, as some nutrients can get lost during the fruit-drying process — especially with sun-dried fruits.

The good news is that you can pair fruit with foods rich in protein or fat, such as nuts, seeds, nut butter, cottage cheese, Greek yogurt, or a protein shake to boost satiety and the overall nutrient profile of your snack!

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How Much Frozen Fruit Should I Eat?

There are no specific rules when it comes to eating frozen fruit, but the Dietary Guidelines for Americans recommend many women consume about 2 servings of fruit daily, depending on their daily calorie requirements.

One serving from the fruit group equals 1 cup of fresh fruit, 1 cup of frozen fruit, 1 cup of 100% fruit juice, or 1/2 cup of dried fruit.

Therefore, aim for about 2 cups of fresh or frozen fruit per day or 1 cup of dried fruit daily.

There are several ways you can incorporate frozen fruit into a meal plan to reap the many nutritional benefits fruit offers.

Examples include:

Frozen Fruit Smoothies

Frozen fruit smoothies are packed with vitamins, minerals, fiber, and other essential nutrients and they're refreshing!

Simply blend together your favorite frozen fruit with water, milk, 100% juice, or plant milk in a blender until smooth.

You might choose berries, melons, bananas, pears, peaches, pineapples, or any other favorite frozen fruit.

Protein Shakes With Frozen fruit

Adding frozen fruit to protein-rich shakes means you can enjoy refreshing meal replacements, pre- or post-workout nourishment, or between-meal snacks without needing ice cubes!

Simply blend together milk or plant milk, protein powder, your favorite frozen fruit, and nut butter (peanut butter, almond butter, cashew butter, etc.) if you'd like.

You might add oatmeal to the mixture to help you feel full longer.

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Frozen Fruit Kabobs

Frozen fruit kabobs make an excellent healthy snack option for your kids, your spouse, and yourself!

You might serve frozen fruit kabobs instead of sweet treats for dessert.

Simply wash and cut up your favorite fruit into bite-sized pieces, string the fruit on skewers, and freeze them in an airtight container.

Enjoy the kabobs when you're hungry and dip them in Greek yogurt or nut butter if you'd like!

Frozen Fruit Popsicles

You can make frozen fruit popsicles in a variety of different ways.

Blend fresh fruit together in a blender with water, plant milk, or 100% fruit juice.

Place the mixture in popsicle molds with popsicle sticks or in ice cube trays.

Allow the mixture to freeze for about six or hours or until solid.

Frozen Fruit Greek Yogurt Parfaits

If you love the taste of Greek yogurt, consider making frozen fruit yogurt parfaits for breakfast, as a between-meal snack, or before or after workouts.

Simply add frozen berries or any other favorite frozen fruit to Greek yogurt.

You might top the mixture with granola (with no added sugar), nuts, seeds, or other nutritious toppings of your choice!

Dark Chocolate-Covered Frozen Fruit

Rather than serving traditional sweet treats for dessert for friends and family, consider making dark chocolate-covered frozen fruit bites instead!

Dark chocolate is rich in antioxidants, which can reduce your risk of heart problems and other chronic diseases.

To make this recipe, simply melt dark chocolate in a microwave until it forms a liquid.

Stir the chocolate and dip sliced bananas, cherries, or another favorite fruit of your choice into the chocolate until well-coated.

Place chocolate-covered fruit in your freezer on parchment paper for up to 4-6 hours or until solid.

Frozen Fruit with French Toast or Pancakes

If you love the taste of French Toast or pancakes with fruit, consider adding frozen fruit to your favorite breakfast entrée!

You can first thaw the fruit, mash it, or heat it up if you'd like to get in your daily dose of fruit without the added sugar.

Your family will love eating fruit this way!

You can also add fruit to healthy homemade muffins.

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Frozen Fruit Water

Rather than drinking ice water to quench your thirst (though water is an excellent healthy drink option), add frozen fruit to water instead to chill it and give it an extra boost of flavor!

Add frozen berries, apple slices, peaches, melons, or any favorite frozen fruit to filtered water to enhance its palatability.

Fruit Salad

You can thaw frozen fruit in your refrigerator prior to preparing a fruit salad recipe.

Simply add mixed frozen fruit to a bowl, soak fruits that brown (apples, pears, etc.) in lemon juice or orange juice, add nutmeg and ground ginger if you'd like, and serve homemade fruit salad recipes to your loved ones.

Cereal With Frozen Fruit

Is frozen fruit good for you? You can add frozen fruit directly to oatmeal to give it a boost of flavor plus minerals, vitamins, antioxidants, and extra fiber!

Thaw frozen fruit prior to adding it to your favorite cereal if you'd like.

Or, blend frozen fruit with oatmeal and plant milk (plus protein powder if you'd like) to make a protein-oatmeal smoothie.

Frozen Fruit Snow Cones

Your kids will love a healthier version of snow cones just as much as traditional snow cones!

Simply blend the frozen fruit of your choice together with crushed ice in a blender, serve, and enjoy this nutritious snack!

Fruit Smoothie Bowls

To make refreshing fruit smoothie bowls, simply blend together ice and your favorite frozen fruit.

Place the smoothie mixture in a bowl and top it with the favorite toppings of your choice (sliced berries, bananas, chia seeds, shredded coconut, sliced almonds, pumpkin seeds, etc.).

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Pork and Berry Salsa

This pork and berry salsa recipe is loaded with flavor, nutrients, and color!

Ingredients

Salsa

1 1/4 cups of fresh or frozen blackberries, thawed and drained
1 1/4 cups of fresh or frozen raspberries, thawed and drained
1 cup of fresh or frozen blueberries, thawed
1 medium sweet red pepper, finely chopped
1 jalapeno pepper, minced
1/2 medium red onion, finely chopped
1/4 cup of lime juice
3 tablespoons of minced fresh cilantro
1/4 teaspoon of salt

Pork

2 pork tenderloins, cut into 3/4-inch slices
1 teaspoon of salt
1/2 teaspoon of pepper
2 tablespoons of olive oil, divided
1/2 cup of white wine or chicken stock
2 shallots, thinly sliced
1/2 cup of chicken stock

Instructions

Place the first 5 ingredients in a bowl and toss lightly to combine.
Reserve 1 cup of the berry mixture for your sauce.
Gently stir onion, lime juice, cilantro, and salt into the remaining mixture and let it stand for about 30 minutes.
Sprinkle the pork with salt and pepper.
In a large skillet, heat 1 tablespoon of oil over medium-high heat.
Add half of the pork and cook it until a meat thermometer reads 145° Fahrenheit (about 2-4 minutes per side).
Remove pork from the pan and repeat the steps with the remaining pork and oil.
Add wine, shallots, and the reserved berry mixture to your pan and stir well.
Bring the mixture to a boil and cook until the liquid gets reduced to 1 tablespoon (about 4-6 minutes).
Stir in chicken stock and cook the mixture until the shallots get tender (about 5 minutes longer), stirring occasionally.
Return the pork to the pan, heat it through, serve with berry salsa, and enjoy!

Servings: 6

Erin Coleman

B.S. Nutritional Science, R.D., L.D. Writer, Fit Mother Project

Erin Coleman is a registered and licensed dietitian with over 15 years of freelance writing experience.

She graduated with her Bachelor of Science degree in nutritional science from the University of Wisconsin-Madison, and completed her dietetic internship at Viterbo University in La Crosse, Wisconsin.

Prior to beginning her career in medical content writing, Erin worked as Health Educator for the University of Wisconsin-Madison Department of Internal Medicine.

Her published work appears on hundreds of health and fitness websites, and she’s currently working on publishing her first book! Erin is a wife, and a Mom to two beautiful children.

If you’re a busy mom who wants to finally lose weight, get healthy, and actually keep the pounds off for good, this is the simple program you’ll love sticking to…

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Join our 6-Week Doctor Designed Health Program.
You'll Gain Foundational Health for the Rest of Life.

The FOUNDATIONS Program is created by Dr. Anthony Balduzzi for Women 40+ who want Lifelong Health.

In just 6-Weeks following FOUNDATIONS, you'll experience:

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Dramatically improved energy levels
Greater mental sharpness & clarity
Muscle gains & better cardiovascular fitness
Decreased inflammation & pain
Renewed motivation & greater focus on health.

FOUNDATIONS has transformed 60,000 lives! Are you ready to experience true lasting health & results?

If you're tired of “fad diets” & “quick fixes” and you're ready for REAL TRANSFORMATION, then FOUNDATIONS is your answer (learn more) »

The post Is Frozen Fruit Healthy? Here’s What You Need to Know! appeared first on The Fit Mother Project - Weight Loss For Busy Moms 40+.

Is Fruit Juice Bad for You? The Pros and Cons of Drinking Juice

Erin Coleman — Tue, 09 Nov 2021 01:00:30 +0000

Is fruit juice bad for you? The answer depends on the type of juice you choose and how much of it you drink.

Knowing which fruit juices are nutritious and which to avoid can help you maintain exceptional health!

As with most foods and beverages, nearly everything is OK if you consume it in moderation and fruit juice is no exception.

Limit juice 1-2 cups per day if possible and always choose 100% fruit juice over sugar-sweetened alternatives.

Here's everything you need to know about fruit juice!

What about just plain fruit, is THAT healthy? This video answers that and more!

Fruit Juice Nutrition Facts

Fruit juice contains natural sugar, water, vitamins, and minerals, so it often gives you a quick boost of energy.

Nutritional facts for a 1-cup portion of 100% juice is as follows:

Calories: 90-110 grams
Protein: 0-2 grams
Carbohydrates: 21-28 grams
Fiber: 0 grams
Fat: 0 grams

Juices often contain vitamin C. Some are fortified with or naturally rich in calcium, potassium, B vitamins, or magnesium.

When looking at the nutrition label of your favorite fruit juices, there are several important things to keep in mind.

Check the ingredient list to make sure the juice you choose is free from added sugar.

The number of grams of total sugar might be 20-28 grams per serving, but the grams of added sugar should be zero.

Look for juice labels that say “100% juice,” and steer clear of low-calorie juice blends containing artificial sweeteners, artificial colors, or other artificial ingredients.

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Pros and Cons of Fruit Juice

When asking the question “is fruit juice bad for you,” the answer may surprise you.

As with many foods and drinks, pros and cons exist for fruit juice.

Pros

There are numerous benefits you can reap by adding fruit juice to your daily meal plan.

Juice offers a quick boost of energy from natural sugars, which are carbohydrates that are much healthier for you than added sugar.

Natural sugar breaks down in your body quickly, which comes in handy when you need a quick pick-me-up at work or before and after workouts.

Many juices are a good source of minerals and vitamins, especially vitamin C.

However, check the nutrition facts label to be sure.

Antioxidants found in many fruits and their juices can reduce cell damage and your risk of cancer and other diseases.

Lastly, consuming fresh fruit or fruit blended with water instead of sweet treats can fill you up without the extra calories.

Doing so is beneficial for weight loss, long-term healthy weight management, body detoxification, increased energy, and a low risk of chronic diseases.

Cons

Though juice provides you with calories from natural sugar, it lacks other essential nutrients like fiber, protein, and heart-healthy fats.

Eating real fruit is often a better option than drinking fruit juice because of the higher fiber content of whole fruits.

Getting plenty of fiber from fruits, vegetables, whole grains, legumes, nuts, and seeds can dramatically reduce your risk of high cholesterol and heart disease, as well as the risk of obesity, diabetes, and other chronic conditions.

While juice offers you quick energy, it usually doesn't keep you full for very long.

Drinking too much juice, especially in place of water, can increase your and your children's risk of obesity.

This is especially true if you're not as active as you'd like to be.

Lastly, drinking a lot of juice daily may increase your and your kids' risk of tooth decay, especially if you don't brush your teeth after drinking juice or eating meals.

Is fruit good for weight loss? Learn about the best fruits for dieting!

How Much Juice Should I Drink?

While there's no specific recommendation when it comes to how much juice you should drink, you can always follow the Dietary Guidelines for Americans.

Based on these guidelines, 1 cup of 100% fruit juice counts as one serving from the fruit group.

Many women need about 2 servings of fruit daily.

Your unique needs might be less than or greater than this, depending on your daily calorie requirements.

For example, women who consume 1,200-1,400 calories daily for weight loss might need just 1- 1.5 servings of fruit (or 100% fruit juice) each day.

Choose whole fruit with the skin on, or fresh fruit blended into smoothies, over fruit juice when you can to keep your fiber intake as high as possible.

Here are some of the best fruits to eat!

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Should I Give Juice to My Kids?

If you're wondering “is fruit juice bad for you,” you're probably also curious about whether or not you should give juice to kids.

The answer is: it depends on the type of juice you choose, the amount, and your child's age.

The American Academy of Pediatrics (AAP) recommends NOT giving juice to kids younger than age 1.

Fruit juice doesn't appear to offer nutritional benefits for this age group.

However, the AAP says it's OK for kids older than age 1 to drink small amounts of fruit juice, though water and whole fruits are usually the best options.

A few tips to consider based on AAP guidance include:

Limit juice to 4-6 ounces (1/2 cup – 3/4 cup) per day for kids ages 1-6
Don't let your child sip on juice all throughout the day
Limit juice intake to 8 ounces (1 cup) for kids ages 7-18
Mix 100% fruit juice with water to reduce its sugar and calorie content
Offer whole fruits in place of juices when possible

Avoid offering juice drink blends containing added sugar or artificial ingredients to children.

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Alternatives to Fruit Juice

If you love the taste of juice, there are several alternatives to consider in place of regular juice — especially juice containing added sugar.

Examples of better options include:

Water with ice
Water flavored with fruit chunks
Water flavored with mint or cucumber
Water mixed with fruit juice and ice
Milk
Unsweetened plant milk
Unsweetened protein shakes
Vegetable juice
Whole fruits (apples, bananas, oranges, kiwi fruit, grapes, berries, melons, etc.)
Homemade fruit smoothies (blended whole fruit with water and ice)

By blending fresh fruit in a blender with water and ice, you can retain much of the fiber and micronutrient content of whole fruits.

Many vegetable juices are lower in sugar and calories than fruit juices.

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Refreshing Juice, Smoothie, and Popsicle Recipes!

There are a variety of ways to incorporate fruit or 100% fruit juice into daily meal plans for you and your family. Consider the following nutritious recipes containing fresh fruits or juices as ingredients!

Homemade Juice Recipes

Make sure you have your juicer ready before you begin preparing these delicious, homemade juice recipes!

Strawberry Grape Orange Juice

This refreshing homemade strawberry juice recipe is loaded with antioxidants and flavor!

Ingredients

1 cup of strawberries
1 cup of red grapes
1 orange

Instructions

Peel the orange.
Juice the oranges, grapes, and strawberries together in your juicer.
Serve and enjoy!

Berry Juice

If you love berries, you'll enjoy the sweet taste of this delicious homemade berry juice recipe!

Ingredients

2 cups of blueberries
2 cups of strawberries
1-2 cups of raspberries
1 apple

Instructions

Core the apple
Juice the apple and berries in your juicer.
Serve and enjoy!

Kiwi Pear Juice

Try this unique, homemade kiwi pear juice recipe that's loaded with flavor and micronutrients!

Ingredients

3 pears
2 kiwis
1 apple

Instructions

Peel the kiwi fruits.
Core the pear and apple.
Juice the fruits in your juicer.
Serve and enjoy!

Watermelon Apple Juice

Have your juicer ready to prepare this sweet-tasting, watermelon apple juice recipe containing just 2 ingredients!

Ingredients

3 slices of watermelon
2 apples

Instructions

Core the apples.
Cut off the rind from the watermelon.
Juice together the ingredients.
Serve and enjoy!

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Blended Fruit Smoothie Recipes

You'll need a blender to make the nutritious smoothie recipes below containing whole fruits as ingredients.

Blended Watermelon Juice

This simple watermelon juice recipe will be a big hit with friends and family.

It's refreshing and energizing, and free from added sugar!

Ingredients

1 small watermelon
1 small lime, juiced

Instructions

Slice the watermelon in half.
Scoop chunks (without seeds) from the watermelon into a blender and discard the rind.
Blend the watermelon until it's pulverized (about one minute).
Squeeze the juice of the lime into your blender.
Blend the mixture for a few seconds.
Pour the watermelon juice directly into glasses containing ice.
Serve and enjoy!

Servings: 4

Blueberry Protein Smoothies

This blueberry smoothie recipe contains protein in addition to natural sugars, and it's loaded with flavor!

Ingredients

1 cup of Greek yogurt
1/2 cup of frozen or fresh blueberries
Ice (optional)
Blueberries or blackberries for garnish (optional)

Instructions

Add all ingredients to a blender and blend the mixture until smooth.
Garnish it with berries if you'd like.
Serve and enjoy!

Servings: 1-2

Orange Julius Smoothies

This Orange Julius smoothie recipe is packed with nutrients, antioxidants, and flavor.

Your entire family will love it!

Ingredients

1 large frozen banana
3/4 cup of orange juice
1/4 cup of milk or plant milk
1/4 teaspoon of vanilla extract
Orange slices for a garnish (optional)

Ingredients

Place all of the ingredients in a blender.
Blend the mixture until smooth.
Serve and enjoy!

Servings: 1

Peanut Butter Banana Protein Smoothies

This fruit and protein smoothie recipe is loaded with flavor and essential nutrients — even protein!

Everyone in your family, including your kids, will love it!

Ingredients

3/4 cup of unsweetened almond milk
1 large banana, frozen and cut into chunks
2 tablespoons of creamy peanut butter
1/2 cup of plain Greek yogurt
1/4 teaspoon of ground cinnamon
Ice (optional)
1/2 scoop of vanilla or chocolate protein powder
1 tablespoon of flax seeds or chia seeds (optional)

Instructions

Place all of the ingredients in a blender.
Blend the mixture until it's smooth.
Pour into glasses, serve, and enjoy!

Servings: 1-2

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Homemade Fruit Popsicle Recipes

Add fresh fruit or juice to refreshing homemade popsicle recipes that don't contain any added sugar!

You'll need popsicle molds or ice cube trays to prepare the recipes below.

Apple Pie Popsicles

You don't have to feel guilty about eating or serving nutritious apple pie popsicles to your family!

They are mouth-watering, delicious, and nutritious!

Ingredients

2 apples
2 very ripe bananas
1/2 cup of kefir or coconut milk
1/2 cup of water
1/4 – 1/2 teaspoons of cinnamon
1/4 teaspoon of nutmeg
Dash of cloves
Dash of sea salt
1/2 teaspoon of vanilla

Instructions

Place all of the ingredients in a blender and puree them.
Pour the mixture into popsicle molds, add popsicle sticks, and freeze until solid.
Serve and enjoy!

Servings: 8

Watermelon Popsicles

You can't go wrong when choosing healthy watermelon popsicles that look just like sliced watermelon!

Ingredients

3 cups of fresh watermelon, cubed
3/4 cup of coconut yogurt
6 kiwis, peeled

Instructions

Wash, slice, and cube the watermelon.
Blend it in a blender or food processor until smooth.
Transfer the watermelon to popsicle molds and freeze them for one hour.
Remove the popsicles from the freezer and place popsicle sticks in the molds.
Put the popsicles back in the freezer until the mixture is completely solid.
Add 1 tablespoon, or more if needed, of coconut yogurt to each mold and let the popsicles freeze a bit longer.
Blend kiwi fruit in a blender or food processor and top each popsicle layer with the kiwi.
Freeze the popsicles again, serve, and enjoy!

Servings: 10

Fr0zen Orange Cubes

This two-ingredient, frozen orange cubes recipe is a refreshing treat packed with antioxidants and flavor, yet free from added sugar!

Ingredients

1 – 1 1/2 cups of 100% orange-pineapple juice
2 large strawberries, diced
Ice cube tray

Instructions

Dice the strawberries and place them in each ice cube tray hole.
Fill with the trays with orange juice.
Freeze them for about 3 hours or until solid.
Serve and enjoy!

Servings: 8

Protein Banana Popsicles

If you're in search of a popsicle recipe that's packed with protein in addition to natural sugars and micronutrients, consider a satiating protein banana popsicle recipe!

Ingredients

1 banana
1/2 cup of Greek yogurt
1/4 cup of peanut butter
1 cup of plant milk
2 scoops of chocolate protein powder

Instructions

Add all of the ingredients to a blender and blend the mixture until smooth.
Pour it into molds, add popsicle sticks, and let the popsicles freeze until completely solid.
Remove the popsicles from your freezer
Serve and enjoy!

Servings: 10

Meet SuperFuel. The Delicious Protein Shake Packed With 40+ Energy-Boosting Vitamins & Superfoods (Designed For Busy Women)

Click here to learn more about SuperFuel: the delicious “secret weapon” womens are using to feel energized 24/7 and finally stay consistent with healthy eating. Learn more »

Erin Coleman

B.S. Nutritional Science, R.D., L.D. Writer, Fit Mother Project

Erin Coleman is a registered and licensed dietitian with over 15 years of freelance writing experience.

She graduated with her Bachelor of Science degree in nutritional science from the University of Wisconsin-Madison, and completed her dietetic internship at Viterbo University in La Crosse, Wisconsin.

Prior to beginning her career in medical content writing, Erin worked as Health Educator for the University of Wisconsin-Madison Department of Internal Medicine.

Her published work appears on hundreds of health and fitness websites, and she’s currently working on publishing her first book! Erin is a wife, and a Mom to two beautiful children.

If you’re a busy mom who wants to finally lose weight, get healthy, and actually keep the pounds off for good, this is the simple program you’ll love sticking to…

Fit Mother Project is the answer you’ve been looking for. Inside the program, you’ll receive:

Our Fit Mother 30X Program (FM30X) is the answer you’ve been looking for. Inside FM30X, you’ll receive:

Join our 6-Week Doctor Designed Health Program.
You'll Gain Foundational Health for the Rest of Life.

The FOUNDATIONS Program is created by Dr. Anthony Balduzzi for Women 40+ who want Lifelong Health.

In just 6-Weeks following FOUNDATIONS, you'll experience:

Rapid decrease in body fat
Dramatically improved energy levels
Greater mental sharpness & clarity
Muscle gains & better cardiovascular fitness
Decreased inflammation & pain
Renewed motivation & greater focus on health.

FOUNDATIONS has transformed 60,000 lives! Are you ready to experience true lasting health & results?

If you're tired of “fad diets” & “quick fixes” and you're ready for REAL TRANSFORMATION, then FOUNDATIONS is your answer (learn more) »

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Benefits of Weight Loss: It’s More Than a Number On a Scale!

Holly Smith, M.D. — Thu, 21 Oct 2021 01:00:29 +0000

The benefits of weight loss go far beyond just looking great in front of the mirror or achieving a certain weight on the scale.

Weight loss improves so many aspects of your life, from decreasing chronic health problems to improving mental health and enhancing self-esteem.

While having a number as a weight loss goal can be a good starting point, there are so many more non-scale victories (NSVs) that you can celebrate along the way.

Strength gains, improved health markers like blood pressure and cholesterol, decreased body fat percentage, and an enhanced sex life are just a few NSVs most people don't think of.

So instead of just watching the scale, set new health goals along the way in your weight loss journey, because the scale may not always be picking up these huge fitness victories.

Keep reading to learn more about the many benefits of weight loss that are so much more than what the scale tells you!

Find out how the connection between exercise and hormones could be the key to your overall health.

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Benefits of Weight Loss

Perhaps the biggest benefits of weight loss are overall health improvements.

Research has shown that even moderate weight loss can decrease your risk for chronic diseases, such as type 2 diabetes, high cholesterol, and hypertension.

Being overweight or obese is strongly associated with high blood pressure.

Weight gain, especially when associated with increased abdominal fat, plays a big role in hypertension.

In fact, overweight or obesity accounts for up to 65% to 75% of the risk for high blood pressure.

Numerous studies have identified the benefits of weight loss on decreasing blood pressure.

For example, one meta-analysis of 25 randomized, controlled studies found that a weight reduction of 5 kg, or a little over 10 pounds, helped to decrease both systolic and diastolic blood pressure.

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Improve Body Composition

Losing weight isn’t all about just shedding fat.

It’s also about building muscle and creating a fit, strong body.

Exercise and resistance training will not just help you lose weight but will give your body muscular definition.

Increasing muscle mass will give you a lean, fit physique, and strength training will help you maintain muscle mass while you are trying to lose weight in other areas.

It’s no secret that you burn some serious calories during a tough workout session.

But in addition to that, regular exercise will increase your lean muscle mass.

This in turn increases your resting metabolic rate and further aids in weight loss.

This means that by losing fat and gaining muscle you will burn more calories, even at rest, and maintain your weight loss goals.

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Improve your mindset & Discipline
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Sleep and Fitness

Sleep affects our bodies and our minds in so many ways.

It plays a role in our physical, mental, and emotional well-being.

Exercise and weight loss can help improve your sleep patterns and have you feeling more rested each morning.

In addition, weight loss and improved sleep can form a positive feedback loop that enhances more weight loss.

For example, if you are trying to lose weight, adequate sleep is essential to reach these goals.

Sleep deprivation can alter hormone levels that impact hunger and metabolism and increase abdominal fat.

This in turn can have a negative effect on your weight loss goals.

However, losing weight and normalizing your sleep patterns can keep your hormone levels in check.

Plus, if you don’t get enough sleep this can slow fat loss even if you are following a good nutrition and fitness plan.

So even if you are doing everything right with your diet and workout plans, you can sabotage this with poor sleep habits.

Find out why sleep is important and how getting enough quality sleep can help you lose weight.

Weight Loss and Mental Health

A lot of people turn to exercise for stress relief, and for good reason!

Losing weight will not only improve your physical fitness but also your mental and emotional health.

Being able to manage your stress levels allows you to not only be healthier overall but to live a high quality of life as well.

Exercise is an amazing outlet that allows you to strengthen both your body and mind at the same time.

A review of several health studies shows that exercise leads to better health outcomes, including enhanced quality of life, better functional capacity, and better mood states.

This is true for both aerobic and resistance exercise, which has also been found to improve anxiety.

Physical activity is truly one of the best treatments out there when it comes to decreasing stress and empowering the mind.

The endorphins released during exercise improve anxiety and can even help with pain relief.

The benefits of exercise not only include improved physical fitness, but also mental and emotional health.

Find out how to make your mind happy by training your mental health!

Strengthen Your Body and Self-Esteem

One of the ways that weight loss can improve mental health is by boosting self-esteem.

I think that we can all admit that having a toned, strong body helps improve our self-esteem. And I’m not talking about being “skinny.”

This is all about being strong and healthy.

When women take charge of their fitness this helps improve self-esteem and enhances motivation to continue towards their fitness goals.

So not only will working on that summer beach body have you looking great, but you will also be feeling great too!

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Improved Libido

Another benefit of weight loss that women often forget is improved sexual health.

Fitness encompasses all aspects of wellness. This includes physical strength, endurance, mental health, and libido.

Sexual health is an aspect of women's health that all too often goes overlooked.

Women with obesity tend to have lower levels of libido-enhancing hormones like testosterone.

This in turn leads to a lower sex drive.

However, exercise can help increase lean muscle mass and boost testosterone levels.

On top of this, weight loss can improve libido and satisfaction with sexual life in obese women.

Just another reason why physical fitness is so important in overall health.

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Better Skin

You often hear about someone having a “healthy glow.”

While being healthy is definitely more than skin deep, that doesn’t mean your skin doesn’t get an extra boost from weight loss.

Being overweight can cause a number of skin issues, from stretch marks, dry skin, hyperpigmentation, and even an increased risk of skin infections.

These skin problems are typically associated with increased sweating and friction.

In addition, obesity may also be associated with poor wound healing, malignant melanoma, and an increased risk of inflammatory skin problems such as psoriasis.

Just another NSV that comes with weight loss!

Holly Smith, M.D.

B.S. Dietetics, NASM-PES Certified Trainer

Writer, Fit Mother Project

Holly is an osteopathic physician, runner, triathlete, and fitness and nutrition enthusiast.

She is board certified in nephrology and internal medicine, has a bachelors degree in dietetics and is a certified personal trainer with NASM-PES certification.

Holly has completed four full ironmans, twelve marathons, countless half ironmans, olympic distance triathlons, half marathons and numerous other road races.

Holly joined the Fit Father Project in May 2019 as a regular writer, contributing articles on health, wellness, exercise, and nutrition.

She has also recently qualified for the 2020 World Championships for Ironman 70.3, in New Zealand!

If you’re a busy mom who wants to finally lose weight, get healthy, and actually keep the pounds off for good, this is the simple program you’ll love sticking to…

Fit Mother Project is the answer you’ve been looking for. Inside the program, you’ll receive:

Our Fit Mother 30X Program (FM30X) is the answer you’ve been looking for. Inside FM30X, you’ll receive:

Join our 6-Week Doctor Designed Health Program.
You'll Gain Foundational Health for the Rest of Life.

The FOUNDATIONS Program is created by Dr. Anthony Balduzzi for Women 40+ who want Lifelong Health.

In just 6-Weeks following FOUNDATIONS, you'll experience:

Rapid decrease in body fat
Dramatically improved energy levels
Greater mental sharpness & clarity
Muscle gains & better cardiovascular fitness
Decreased inflammation & pain
Renewed motivation & greater focus on health.

FOUNDATIONS has transformed 60,000 lives! Are you ready to experience true lasting health & results?

If you're tired of “fad diets” & “quick fixes” and you're ready for REAL TRANSFORMATION, then FOUNDATIONS is your answer (learn more) »

The post Benefits of Weight Loss: It’s More Than a Number On a Scale! appeared first on The Fit Mother Project - Weight Loss For Busy Moms 40+.

What Are Macronutrients and Micronutrients … and Do They REALLY Matter?

Erin Coleman — Sat, 16 Oct 2021 01:00:24 +0000

What are macronutrients? You've surely heard of them before, but what exactly are macronutrients and micronutrients?

In short, they are the keys to achieving optimal health, wellness, and a better overall quality of life for you and your family.

But don't worry if you don't know a lot about them; you are not alone!

Knowing more about protein, carbohydrates, dietary fat, vitamins, and minerals, and how much of each to consume, can maximize your energy and overall health.

So, what are macronutrients and micronutrients? Here's everything you need to know about protein, carbs, fat, vitamins, minerals, and more!

Are these 20 nutrient-dense foods in your meal plan?

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What are Macronutrients?

The three macronutrients include those your body requires daily to maintain optimal health, wellness, energy, and metabolism.

Essential macronutrients include:

Protein
Carbohydrates
Dietary fat

Many foods contain a healthy balance of all three macronutrients, or at least two of the three.

Consuming the right amount of protein, carbohydrates, and dietary fat, and knowing how to properly incorporate these macronutrients into your diet, helps you meet weight management and fitness goals.

These might include weight loss, fat loss, healthy weight maintenance, or muscle building.

Healthy Carbohydrates

Carbohydrates give you energy and help you maintain numerous essential body functions.

The Institute of Medicine recommends getting about 45-65% of your daily calories from carbohydrates, or at least 130 grams of carbohydrates daily for adults.

Many specialized diets, such as ketogenic, Atkins, and other low-carb diets, contain fewer than 45% of their calories from carbohydrates.

Finding the right balance of carbohydrates, protein, and fat is the best way to optimize energy levels, especially if you work out regularly.

Examples of healthy carbs to consider include:

Starchy Vegetables

Starchy vegetables are loaded with fiber, vitamins, and minerals.

Healthy carbs keep you full for longer time periods to help you gain long-lasting energy.

Examples of starchy vegetables that contain about 15 grams of carbohydrates per serving include:

Sweet potatoes
Corn
Peas
Black beans
Kidney beans
Navy beans
Lentils
Garbanzo beans

As a rule, fill about one-fourth of your plate with starchy vegetables or whole grains to make sure you're meeting daily starch requirements without overindulging in carbs.

Non-Starchy Vegetables

Many non-starchy vegetables contain about 5 grams of carbohydrates per serving and fewer calories than starchy vegetables.

While non-starchy veggies might not give you long-lasting energy associated with starchy vegetables, they can still fill you up and are loaded with fiber, vitamins, and minerals.

Examples of nutritious non-starchy veggies include:

Leafy greens
Cucumbers
Tomatoes
Broccoli
Cauliflower
Zucchini
Squash
Mushrooms
Asparagus
Bell peppers
Celery
Onions

When planning healthy meals and menus, aim to fill about half of each plate with non-starchy vegetables if you can.

Whole Grains

Whole-grains are fiber-rich starches that can keep you full for hours.

Examples of whole-grain, healthy carbohydrates that provide about 15 grams of carbohydrates per serving include:

Brown rice
Wild rice
Oatmeal
Whole-grain cereal
Whole-grain bread
Quinoa
Whole-grain pasta
Whole-grain couscous

As a rule, choose whole grains over refined grains (such as white rice and white bread) whenever possible.

Fill about one-fourth of each plate with whole grains or starchy vegetables.

Here are the most important carbs to avoid for weight loss!

Fruits

Fruits are rich in simple carbohydrates, meaning they give you a quick boost of energy.

Fruits are packed with fiber, vitamins, and minerals, and provide about 15 grams of carbohydrates in each serving.

Consider:

Watermelon, cantaloupe, or honeydew melon
Blueberries, strawberries, blackberries, raspberries, or cherries
Bananas, apples, pears, peaches, or grapes
Oranges, grapefruit, or tangerines
Kiwi fruit

Aim to eat about 1-2 servings of fruit per day, depending on your total daily calorie needs.

Milk Products

Milk usually contains about 12 grams of carbohydrates in each 1-cup portion.

However, some high-protein milks contain fewer carbohydrates.

Yogurt and kefir are also sources of carbohydrates.

Make sure to choose milk products without added sugar whenever possible.

Greek yogurt usually contains fewer carbohydrates (about 5 grams) compared with regular yogurt.

Check the ingredient label on milk products if you're counting carbohydrates, as the carb content of dairy foods can vary widely.

Nuts and Seeds

Nuts and seeds are high in dietary fat, but also contain protein and a small number of carbohydrates (usually about 5 grams of carbs per serving).

Consider peanuts, almonds, walnuts, pistachios, pumpkin seeds, sunflower seeds, or nut butters to meet your daily macronutrient needs.

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Nutritious Protein Foods

Protein is a key nutrient that's beneficial for numerous reasons.

Protein helps you build and maintain strong muscles and bones, boosts your metabolism, increases satiety, and helps you maintain a healthy weight.

Some high-protein foods are also rich in carbohydrates, while others aren't. Examples of nutritious protein foods to consider are:

Meat, Poultry, and Seafood

Protein-rich meat, poultry, and seafood usually contain about 20-25 grams of protein per serving.

Examples include:

Lean organic steak, bison, and venison
Chicken, turkey, and duck
Salmon, tuna, and other types of fish
Shrimp, scallops, crab, and other seafood

As a rule, aim to fill about one-fourth of each plate of food with nutritious meats, poultry, fish, seafood, meat substitutes, or eggs.

Eggs

Eggs and egg whites are also good sources of high-quality protein, containing about 6 grams of protein per whole egg or about 7 grams in each serving of two egg whites.

Eggs don't provide a significant amount of carbohydrates, but egg yolks contain about 5 grams of dietary fat.

Plant-Based Meat Substitutes

If you're following a vegetarian diet or simply enjoy meat substitutes every now and then, consider the following protein-rich plant foods (containing about 10-20 grams of protein per serving):

Tofu
Tempeh
Miso
Seitan
Mycoprotein meat substitutes
Veggie burgers

While plant-based meat substitutes may not offer quite as much protein as meat itself, these foods are still an excellent source of protein, vitamins, and minerals.

Milk Products

Milk and products made from milk are good sources of protein and calcium, often containing about 8-28 grams of protein in each 1-cup portion.

Many milk products are also sources of carbohydrates. Examples of nutritious, protein-rich dairy foods to consider include:

Low-fat milk
Plain Greek yogurt
Low-fat cottage cheese
Plain kefir
Reduced-fat cheese

Aim to consume about 2-3 servings of milk products (or plant-based, calcium-rich alternatives), each day to optimize your health.

Protein Powder

Protein powder usually provides about 20-25 grams of protein in each 1-scoop portion.

Protein powder might contain soy, eggs, whey, casein, pea, hemp, rice, other plant-based proteins, or combinations of these high-protein ingredients.

Many types of protein powders are low in carbohydrates and dietary fat, but check the ingredient label to know for sure.

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Legumes

Legumes are packed with carbohydrates, including dietary fiber, and protein.

They often provide about 15 grams of protein in each 1-cup portion, as well as 15 grams of fiber and 40 grams of total carbohydrates.

Examples of healthy legumes to consider include:

Pinto beans
Black beans
Kidney beans
Navy beans
Lentils
Chickpeas
Green peas

Because legumes are high in carbohydrates, count them as starches when filling up your plate.

Aim to fill about one-fourth of your plate with legumes, other starchy vegetables, or whole grains.

Nuts and Seeds

Nuts and seeds are rich in protein in addition to heart-healthy fats and fiber.

Many nuts and seeds offer about 7 grams of protein, 14 grams of dietary fat, and 5 grams of carbohydrates in each serving.

Consider adding peanuts, pumpkin seeds, sunflower seeds, almonds, pistachios, other nuts or seeds, or nut butters to healthy meal plans.

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Healthy Fats

Dietary fat is a macronutrient that's just as important as carbohydrates and protein.

Fat is crucial for properly absorbing certain vitamins, achieving optimal brain function, and maintaining healthy hair, skin, and nails.

Fat is a source of energy that helps you feel full for longer time periods.

Many popular weight-loss diets, including ketogenic diets, are rich in heart-healthy dietary fats.

Consider adding the following fats to daily meal plans:

Avocados
Nuts
Seeds
Nut butters
Olive oil
Coconut oil
Other plant-based oils
Coconuts
Olives
Hummus

The Institute of Medicine recommends adults consume 20-35% of their daily calories from dietary fat.

This equates to about 40-70 grams daily if you're following a 1,800-calorie meal plan.

Check the nutrition facts label or use an online nutrition database to evaluate fat grams.

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What are Micronutrients?

Micronutrients, which include vitamins and minerals, are just as important as macronutrients when it comes to achieving optimal health and wellness.

Vitamins and minerals are crucial for maintaining high energy, and essential functions and structures within the body.

Vitamins and minerals work together with macronutrients to keep you healthy and reduce the risk of serious health problems.

Vitamins

Vitamins are found in virtually all nutritious, whole foods.

Essential vitamins include:

Vitamin A
Vitamin C
Vitamin D
Vitamin E
Vitamin K
Vitamin B1 (thiamine)
Vitamin B2 (riboflavin)
Vitamin B3 (niacin)
Vitamin B5 (pantothenic acid)
Vitamin B6
Vitamin B7 (biotin)
Vitamin B12
Folate

Eat a variety of fruits, vegetables, legumes, whole grains, dairy foods, other protein-rich foods, and heart-healthy fats to meet daily vitamin requirements.

Ask your doctor if taking a multivitamin supplement is right for you, to reduce your risk of developing a vitamin deficiency and side effects associated with it.

Minerals

Like vitamins, your body needs essential minerals on a daily basis to function properly and reduce the risk of health problems.

For example, calcium is a mineral that's crucial for bone health, heart health, and maintaining strong teeth.

Essential minerals include:

Calcium
Phosphorous
Magnesium
Iron
Manganese
Copper
Iodine
Zinc
Molybdenum
Sodium
Potassium
Chloride
Fluoride
Selenium

Most multivitamin supplements contain essential minerals in addition to vitamins.

Make sure to read supplement facts on multivitamin supplements to make sure they meet your daily requirements.

After a simple blood test, your doctor can let you know if certain vitamin or mineral levels are low.

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Tips for Planning Well-Balanced Meals

After answering the question “what are macronutrients and micronutrients?” you can now use the information you've acquired to plan nutritious meals and menus!

Use the perfect plate method to guide meal planning in the following way:

Fill 1/2 of your plates with non-starchy vegetables
Fill 1/4 of your plates with protein foods
Fill 1/4 of your plates with fiber-rich starches
Eat 2-3 daily servings of dairy foods or calcium-rich equivalents
Consume 1-2 daily servings of fruits
Eat healthy fats at each meal
Drink a lot of water (at least 12 cups daily for women)

Consider some of the following meal and snack ideas to get started with healthy meal planning for you and your entire family:

Sample Breakfast Ideas

Breakfast #1: eggs, oatmeal, yogurt, and almonds with coffee or tea

Breakfast #2: a healthy protein shake recipe containing fruit

Breakfast #3: protein-rich bars with coffee or tea

Breakfast #4: Greek yogurt topped with strawberries and walnuts

Breakfast #5: an egg and vegetable omelet with avocados and roasted potatoes

Breakfast #6: eggs, quinoa, and avocado with veggies recipe and coffee or tea

Sample Lunch Ideas

Lunch #1: tuna avocado salad over whole-grain bread or greens

Lunch #2: chicken, rice, and vegetable soup OR chicken chili with beans

Lunch #3: A veggie burger or turkey burger wrapped in lettuce or a whole-grain bun

Lunch #4: whole-grain pasta topped with grilled chicken and olive oil-based pesto

Lunch #5: a Mediterranean avocado and salmon salad recipe

Sample Dinner Ideas

Dinner #1: grilled chicken, wild rice, and grilled asparagus

Dinner #2: shrimp fajitas recipe (served over brown rice in place of tortillas)

Dinner #3: tofu over wild rice or quinoa with broccoli and cauliflower

Dinner #4: baked catfish with corn and green beans

Dinner #5: crab and avocado summer salad recipe

Healthy Snack Ideas

Snack #1: hummus with pita chips, pea pods, carrots, celery, cucumbers, or tomatoes

Snack #2: cottage cheese with fruit and/or sunflower seeds

Snack #3: a protein shake or bar

Snack #4: reduced-fat cheese with fruit

Snack #5: Greek yogurt topped with bananas and pistachios or walnuts

Aim to consume 3-6 small meals daily, or 3 meals plus 2-3 snacks.

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Knowing how to properly answer the question: “what are macronutrients and micronutrients” is just the beginning of your journey toward a healthier lifestyle.

The Fit Mother Project helps women of all ages and their families adopt healthy habits that last a lifetime.

The program offers fat-burning workouts, meal plans, motivational support from health experts, private social media group access, and much more.

Whether your goal is weight loss, fat loss, muscle building, or reducing chronic disease risks, FMP has you covered!

For more tips about planning well-balanced meals and menus, or to receive a personalized diet and exercise plan, sign up for the FREE Fit Mom Jumpstart today!

Consuming the proper amount of macronutrients and micronutrients has never been easier!

Erin Coleman

B.S. Nutritional Science, R.D., L.D. Writer, Fit Mother Project

Erin Coleman is a registered and licensed dietitian with over 15 years of freelance writing experience.

She graduated with her Bachelor of Science degree in nutritional science from the University of Wisconsin-Madison, and completed her dietetic internship at Viterbo University in La Crosse, Wisconsin.

Prior to beginning her career in medical content writing, Erin worked as Health Educator for the University of Wisconsin-Madison Department of Internal Medicine.

Her published work appears on hundreds of health and fitness websites, and she’s currently working on publishing her first book! Erin is a wife, and a Mom to two beautiful children.

If you’re a busy mom who wants to finally lose weight, get healthy, and actually keep the pounds off for good, this is the simple program you’ll love sticking to…

Fit Mother Project is the answer you’ve been looking for. Inside the program, you’ll receive:

Our Fit Mother 30X Program (FM30X) is the answer you’ve been looking for. Inside FM30X, you’ll receive:

Join our 6-Week Doctor Designed Health Program.
You'll Gain Foundational Health for the Rest of Life.

The FOUNDATIONS Program is created by Dr. Anthony Balduzzi for Women 40+ who want Lifelong Health.

In just 6-Weeks following FOUNDATIONS, you'll experience:

Rapid decrease in body fat
Dramatically improved energy levels
Greater mental sharpness & clarity
Muscle gains & better cardiovascular fitness
Decreased inflammation & pain
Renewed motivation & greater focus on health.

FOUNDATIONS has transformed 60,000 lives! Are you ready to experience true lasting health & results?

If you're tired of “fad diets” & “quick fixes” and you're ready for REAL TRANSFORMATION, then FOUNDATIONS is your answer (learn more) »

The post What Are Macronutrients and Micronutrients … and Do They REALLY Matter? appeared first on The Fit Mother Project - Weight Loss For Busy Moms 40+.

Menopause Weight Gain: How To Lose It and Keep It Off

Holly Smith, M.D. — Thu, 07 Oct 2021 01:00:44 +0000

Maintaining a healthy weight is important to stave off chronic medical conditions. But, as women age, this becomes more of a challenge due to menopause weight gain.

For women over age 50, weight gain is a major health concern.

It is around this age that the hormone fluctuations that contribute to menopause occur.

Perimenopause, or the menopause transition, begins when menstrual irregularities start and ends with the last menstrual period.

Unfortunately, this transition is associated with changes in body composition, including increased abdominal (visceral) fat and a higher risk of chronic diseases such as cardiovascular disease.

This is due to hormonal changes, chiefly the decrease in estrogen levels associated with menopause.

Low estrogen levels associated with menopause tend to lead to increased fat deposition in the abdominal region.

This abdominal obesity is a key factor not just in weight gain, but also in insulin resistance, metabolic syndrome, and the development of Type 2 diabetes.

In addition to increasing abdominal fat, aging and menopause also appear to change the way that fat is metabolized.

This further contributes to the accumulation of body fat after menopause.

Here's what you need to know about menopause weight gain — and what you can do about it.

Dealing with a meno-pot belly? Here’s how to combat it!

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Weight Gain and Psychological Health

Not only does weight gain associated with menopause cause physical health issues, but it can also significantly impact mental and emotional health as well.

Putting on extra pounds can decrease self-esteem and general well-being, which can make it harder to stay motivated to continue an active lifestyle.

Fortunately, weight gain does not have to be an inevitable outcome once menopause hits.

Incorporating a combination of healthy nutrition choices and exercise can improve physical and psychological health.

Plus, weight loss through diet and exercise can even decrease symptoms associated with menopause, such as hot flashes.

Just one more reason to stay committed to a fitness routine!

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Exercise and Menopause

No matter what your age, exercise is important for maintaining a healthy weight.

This means that if you enter menopause already leading an active lifestyle you are already at an advantage.

The American Heart Association recommends a total of 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous aerobic activity a week.

However, they also note that you will have even more health benefits by being active at least 300 minutes, or five hours a week.

It may sound like a lot at first glance, but this time can easily be broken down into 50 minutes of daily activity.

This can be divided throughout the day as well if you don’t have time to dedicate to 50-minute workouts.

A couple of 20-minute walks, or interval workouts throughout the day all add up.

In addition, women will lose muscle and bone mass during menopause. However, resistance exercise will help preserve lean muscle mass and enhance bone strength.

Plus, a full-body resistance workout will burn a significant amount of calories.

By building lean body mass you will be increasing your metabolic rate at rest so that you are burning more calories throughout the entire day as well.

All of this will help minimize menopause weight gain.

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Yoga

Not only does yoga promote flexibility and balance, but it also improves hormone fluctuations, cholesterol levels, and metabolic syndrome risk factors in obese postmenopausal women.

Studies have shown that practicing yoga may also be effective in preventing cardiovascular disease caused by obesity.

This is important since weight gain and cardiovascular disease risk are increased in postmenopausal women.

In addition, yoga promotes positive mental health changes in post-menopausal women.

In a study from Complementary Therapies in Medicine, 12 weeks of yoga training decreased menopausal symptoms and promoted positive physical and psychological changes in women.

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A Healthy Diet

While exercise plays a key role in maintaining a healthy weight during menopause, you still can’t out-exercise a bad diet.

Making smart nutritional choices throughout the day is essential in avoiding a big weight gain during menopause.

To avoid this weight gain, especially gaining abdominal fat, you need to limit foods with high amounts of simple carbs and added sugars.

These foods increase insulin levels and your body’s potential to store fat.

Shopping around the perimeter of a grocery store is a good rule of thumb.

This means sticking to fresh, whole foods like fruits and vegetables, and avoiding processed foods that you find down the aisles.

You also want to be sure to get an adequate amount of protein during the day and after workouts.

Choosing leaner protein sources, like chicken and fish, will give you a great protein boost without a lot of saturated fat.

However, you also don’t want to deprive yourself.

It’s not helpful to think of foods as “bad” or “off-limits” or you won’t be able to stick to a healthy eating pattern long term.

This should be a lifestyle change, not a “diet.”

In the end, it’s all about smart nutrition decisions.

Simple things like drinking water instead of soft drinks and eating fresh whole foods instead of processed, packaged foods are little things that can make a big difference.

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Improve Your Physical and Mental Health to Overcome Menopause Weight Gain

Staying fit and maintaining a healthy weight can be tough, especially as women get older.

But you can combat weight gain that comes with menopause by staying active and paying close attention to your dietary choices.

Maintaining a healthy weight is increasingly important in menopause to decrease the risk of chronic health issues.

By committing to a fitness and dietary regimen early on in this transition you can minimize the weight gain that often comes with decreasing estrogen levels.

Weight loss through diet and increased physical activity has been shown to help prevent obesity, metabolic syndrome, and to alleviate menopausal symptoms.

In addition to making smart nutrition choices and increasing activity, other exercises like yoga may also be beneficial for weight loss during menopause.

Committing to alternative activities like yoga can also improve emotional health and overall feelings of well-being, which is crucial during menopause.

Aging is inevitable.

However, weight gain and a decreased quality of life don't have to be just because you've hit menopause.

Staying committed to an active lifestyle and making healthy dietary choices can help you continue to live a fit, healthy, and happy life for many years to come.

Holly Smith, M.D.

B.S. Dietetics, NASM-PES Certified Trainer

Writer, Fit Mother Project

Holly is an osteopathic physician, runner, triathlete, and fitness and nutrition enthusiast.

She is board certified in nephrology and internal medicine, has a bachelors degree in dietetics and is a certified personal trainer with NASM-PES certification.

Holly has completed four full ironmans, twelve marathons, countless half ironmans, olympic distance triathlons, half marathons and numerous other road races.

Holly joined the Fit Father Project in May 2019 as a regular writer, contributing articles on health, wellness, exercise, and nutrition.

She has also recently qualified for the 2020 World Championships for Ironman 70.3, in New Zealand!

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The post Menopause Weight Gain: How To Lose It and Keep It Off appeared first on The Fit Mother Project - Weight Loss For Busy Moms 40+.

Women's Health Archives - The Fit Mother Project - Weight Loss For Busy Moms 40+

Stop Starting Over: The Secret to Consistent Fitness for Women Over 40

The Trap of Perfectionism

Why It Hits Harder After 40

The Science of Progress, Not Perfection

The Antidote: All-or-Something Thinking

Your New Rule: Never Miss Twice

Building Emotional Resilience Along the Way

How to Start Breaking Free Today

The Takeaway

Ready to Build Consistency That Lasts?

If you’re a busy mom who wants to finally lose weight, get healthy, and actually keep the pounds off for good, this is the simple program you’ll love sticking to…

If you’re a busy mom who wants to finally lose weight, get healthy, and actually keep the pounds off for good, this is the simple program you’ll love sticking to…

Join our 6-Week Doctor Designed Health Program. You'll Gain Foundational Health for the Rest of Life.

The Power of Simple: Why the Easy Button Is the Secret to Your Diet Success

How To Simplify Your Diet

Complexity Is the Enemy of Consistency

Adopt The Long-Game Mindset: 30-Days vs 30-Years

Simplicity Builds Consistency, and Consistency Matters Most

Simplicity Eliminates Decision Fatigue

Simplicity Frees You from Food Obsession

Simple Doesn’t Mean Boring

Article Summary: The Bottom Line

Ready to press the easy button on your diet?

If you’re a busy mom who wants to finally lose weight, get healthy, and actually keep the pounds off for good, this is the simple program you’ll love sticking to…

If you’re a busy mom who wants to finally lose weight, get healthy, and actually keep the pounds off for good, this is the simple program you’ll love sticking to…

Join our 6-Week Doctor Designed Health Program. You'll Gain Foundational Health for the Rest of Life.

Easy Resolutions: 40 Achievable Goals For the New Year!

15 Easy Resolutions for the New Year

1. Work Out at Least 4 Days a Week

2. Exercise at Least 20 Minutes Most Days

3. Walk Every Day, Especially After Meals

4. Eat 3 Servings of Vegetables Daily

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5. Drink 12 Cups of Fluids

6. Lose 1-2 Pounds per Week

7. Do at Least 2 House Chores Daily

8. Weigh Yourself Every Day

9. Eat Protein Foods During Every Meal

10. Eat Fiber-Rich Foods at Each Meal

11. Schedule Time for Relaxation

12. Sleep at Least 7 Hours Each Night

13. Take Vitamins

14. Take Care of Your Skin

15. Work Out Your Abs Daily

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25 Additional Easy Resolutions for the New Year

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Get Started with Easy Resolutions

If you’re a busy mom who wants to finally lose weight, get healthy, and actually keep the pounds off for good, this is the simple program you’ll love sticking to…

If you’re a busy mom who wants to finally lose weight, get healthy, and actually keep the pounds off for good, this is the simple program you’ll love sticking to…

Join our 6-Week Doctor Designed Health Program. You'll Gain Foundational Health for the Rest of Life.

Are Olives Healthy? The Answer Plus 10 Olive Recipes!

Nutrition Facts for Olives

Black Olives (1 ounce)

Green Olives (1 ounce)

Greek Olives (1 ounce)

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Ways to Add Olives to Meal Plans

Recipes Containing Olives

Marinated Green Beans, Olives, Feta, and Tomatoes

Olive Salsa

Skillet Chicken with Olives

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Feta Olive Spread

Turkey Mushroom Feta Olive Burgers

Greek Omelets with Olives

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Salmon with Green Olives and Capers

Italian Olive Salad

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Join our 6-Week Doctor Designed Health Program.
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Join our 6-Week Program...
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Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Doctor Designed Health Program.
You'll Gain Foundational Health for the Rest of Life.

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Doctor Designed Health Program.
You'll Gain Foundational Health for the Rest of Life.

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Doctor Designed Health Program.
You'll Gain Foundational Health for the Rest of Life.

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Doctor Designed Health Program.
You'll Gain Foundational Health for the Rest of Life.

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Program...
You'll Gain Health for Life!