My Journey through Menopause

My journey through menopause is more of an update since my "Mad at Menopause" article written a year ago.  Head on over and read that before diving in here to get the full story of my symptoms, frustrations and actions to resolve them.

Instead of being mad at menopause, I am now calling it a journey through menopause.  The drastic symptoms have softened thanks to research, talking with my doctors, and making treatment decisions that best fit my body.  As women we will all experience menopause and the havoc placed upon our bodies during this transition.  Menopause is part of life and health and not a subject to be hushed and brushed under the carpet.  There is no shame or embarrassment discussing anything that relates to health and fitness.  We have lived too long with our heads tucked between our tails and still thinking how dare we use the term "vagina" in public.  Come on now, we are all grown women and men for that matter and this is a `need to take care of issue` for women and the men who support them.

One year ago I was plagued with unbelievable hot flashes that tormented my days and nights, fatigue, irritability, foggy thinking, inability to sleep, vaginal dryness, numerous urinary tract infections, decreased libido, and complete frustration that consumed me. This is a brief description of what can be read in the above referenced article fully outlined in ugly detail.  I think menopause was at the forefront of every conversation I had with my husband back then and "thank you God" for such a supportive man.  It did not matter how physically fit I looked on the outside because my inside was so out of balance I did not feel confident sexually or as a woman.  This weighed on me heavily and I was desperate to fight menopause with all I had.

One year later and I am feeling fabulous.  I no longer take OTC herbal blends and decided to give bio-identical hormone therapy a try. I have been on the bio-identicals for 10-months now and the improvement in menopause symptoms is remarkable. In addition,  I have continued the low dose estrogen vaginal insert pill and very happy with the `plumped up` results.  I also use natural coconut oil and vitamin E suppositories regularly for internal vaginal moisturizing.  My hot flashes went away within 2-weeks of bio-identical therapy and as the months have gone by, I feel like my old self again.  Emotionally and physically my body feels like it has been brought back into hormonal balance and I am functioning at what I would call a normal level.

My confidence is renewed, my thinking is clear, and sex is great.  I am taking an additional herb that I will not disclose right now until I can provide fair feedback.  I will share that it has to do with increased vascular functioning.  My lifestyle of eating healthy and exercising regularly continues to help residual menopause symptoms.  The only thing remaining is irregular bleeding which is normal on or off bio-identical hormones.  I may go 3 months with no cycle and get that surprise period which can be light or heavy.

I do not know how long I will require trans dermal bio-identical hormone therapy but am happy that I made the decision to go this route for my body.  It has changed my frustrations into stress free days of going through the transition and I look forward to no longer having periods...sweet freedom. Sharing my journey through menopause is not only informative but to support you are not alone in the process.  However, we are all individuals needing to be our own health care advocates.  It is important to make the best choices for ourselves through research and doctor discussions.  If anything, be motivated there is hope to feeling better going through menopause and always be pro-active when it comes to your health.

Check out my article "Menopause: Fight Back with Food" on the About.com network for more great info on the subject.

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Dedicated to my Beautiful Husband

Stay Healthy!

Darla

Eat Like a Fitness Expert to Achieve YOUR Best Body

I recently posted this motivation on my Stay Healthy Instagram and Facebook:

My Goal is to be my BEST ME, Fit Over 50

" I do take the time to read your feedback and comments left on motivation that I post and excited that you are striving to adopt a healthy lifestyle. Showing images of those who are dedicated to fitness to include myself are to encourage and inspire. I have also read feedback of a negative vain and I want to address that. I am going to get very personal with you and you can read more about me in my Blog if you choose. I am over 50, a fitness professional and freelance writer that works extremely long hours. My day does not end when I step out of my studio. I look the way I do because of the lifestyle I walk daily. I do not spend hours in the gym and in fact limit my workouts to one hour 5 days a week. I indulge on treats on occasion and eat incredible tasting healthy food. I am a woman of God and my faith helps me with inner strength and getting through each day. I am passionate about helping people get healthy and would love to hug everyone making this choice. I believe life is a gift and I am not here to be anyone else or look like anyone else. I am also not here to shame others for not looking like a fitness model. My goal is always to be my best me each day and in that I may fail but pick up and keep trying. My image is to show that it is not too late, no circumstance too hard, and even injury so severe to not be able to do something. You are working on being your best you and to use articles and images as inspiration or motivation. Getting angry and discouraged because you are not personally making the choices to change your body does nothing but fuel resentment and may even cause you to walk away from trying. I pray that your thoughts and feelings would be changed for the positive and your focus to become a better you starts with today. Fitness is a journey and we are all works in progress reaching for our best and never perfection. Embrace the now, love who you are now and start working on better tomorrow's. But today is what we have and narrowing that down more, this moment is the concern. What you are thinking, doing and how you are acting right now...is it creating a better, healthier you? Have a blessed Sunday and Stay Healthy!"

The responses to this post were incredible, touching, inspiring and some definitely put a knot in my throat. I am a woman of my word and answering the call to several requests of what I eat on a weekly basis and my workout routine. I will be begin with nutrition because I have found this to be the biggest struggle for people throughout my years of teaching health and fitness. 

I like to teach nutrition simply and focus on health.  There is nothing secret or costly about how to eat to obtain a fit body and too much complication has been placed on this topic.  It really is frustrating that so many suffer with food fears due to untruths floating around the media, in commercials and even TV shows. Getting back to the basics, taking a deep breathe, and releasing the stress surrounding food is the first item of business.  Once food is looked upon as our friend and not the enemy and cause of making us fat, can we embrace all the good things that food does for our body.

I am glad that I motivate and inspire you, but please understand that in this share, you are learning how to eat for your best body.  We are all works in progress, and I am far from perfect, but what I do is apply the best principles of healthy nutrition and fitness each day. That does not mean I am free from indulgence once in awhile.  If any fitness professional tells you indulgence never occurs that is a bold face lie and I will answer to that statement.  I have been in the fitness industry over 30 years and have had my share of burgers, fries, pizza and brownies.  I live a life of moderation and use a 90/10 percent eating strategy and sometimes 80/20 depending on the situation.  Eating healthy is also about balance and allowing for the occasional treat meal.

Moving on to what I eat typically during my work week.  I am a walk the talk trainer and adhere to what I teach my clients.  Results come when consistent healthy food intake and exercise are happening.  I eat a wide variety of healthy food from good carbohydrates, lean proteins, healthy fats and lots of water.  I can be a creature of habit and find myself eating the same meals everyday, except for dinner which is typically changed each night.  I believe in cooking at home being in control of what I put in my face and body.  I eat simply, never count calories, and if I am hungry I have gone too long without eating.  I space my meals every 2 1/2 to 3 hours and that works for me.  I use my palm as a guide for portion size and keep measuring cups handy for wet ingredients.

My typical daily nutritional intake looks like this:

Meal 1: Ozery Bakery Morning round with Coffee 

Meal 1: Option 2, Powered Up Oats with Coffee

1/2 cup steel cut oats
1/4 sliced banana
handful blueberries
handful walnuts









Meal 2: Open face peppered turkey and hummus

I enjoy this with a green smoothie
1 cup fresh pineapple chunks
large handful of power greens
(chard, kale, spinach), blend in water

Alpine Valley Organic Bread toasted
smear with organic hummus
top with peppered turkey











Meal 3: Sliced fruit with flax meal and yogurt

1 large nectarine or fruit of choice
I also like to use 1/2 cup blueberries
1/4 cup ground flax meal
1/2 cup Fage plain Greek yogurt
I like to top with a handful of raw unsalted mixed nuts
Stir and eat




Meal 3: Option 2, boiled eggs with sweet potatoes

1 full organic egg, 1 egg white mixed with mustard, sprinkle with paprika if desired
1/2 large sweet potato, cooked and cut in wedges

I like to dip my sweet potato in organic ketchup ... call me weird, but I have always been a ketchup kinda girl 





Meal 4: Grilled salmon and roasted veggies

Brussel sprouts, cauliflower, and red bell peppers drizzled in olive oil, and tossed with basil pesto and minced garlic. Roast in open pan at 450 for 30 to 35 minutes

season and grill salmon outdoors for 25 minutes






Other Meal 4 Options I enjoy:

Roasted Veggies and Egg

Healthy Grilled Pizza

Brussels and Baked Stuffed Pork

I enjoy a small snack before bed and that really varies between my mood.  I enjoy hummus or peanut butter on toast or if I have baked a healthy treat, I will have that.

For more meal ideas from my kitchen, visit my recipe page and also see my Sports Nutrition site on the About.com network.  I hope this information is helpful and provides a great foundation to simple and healthy meal ideas.

Enjoy my latest article on the About network ,"Natural Body Building: Eating for Goals" and guest written by Frank Gigante, Natural Competitive Bodybuilder and Lifestyle Coach.



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Darla Leal, Fit Over 50!

Stay Healthy!

Darla

Cheat Meals are a Part of My Healthy Lifestyle

Yes,  I am a cheater of fabulous quality splurges and I like to re-define the term as a "treat meal".  I do not believe that having a fresh baked brownie now and then is cheating on my fitness program.  I eat healthy the majority of the time and follow a 90/10 rule where I consume a wide variety of good carbs, lean proteins and healthy fats 90% of the time and allowing 10% for indulgences like a glass of wine or chocolate.

I will even apply the 80/20 rule where I eat healthy foods 80% of the time and allowing 20% to splurge on foods not on my typical menu.  This comes in handy when on vacation or during the holidays.  It is realistic to want things that are considered "bad" and I am not immune to those cravings.  I will not turn down a piece of my Mom's home baked pie or biscuits with butter and honey ... are you kidding me?

Pizza is a Coveted Cheat Meal

When I do partake in something nutritionally naughty it has to be quality.  I will not be diving into Twinkies or Ding-Dongs, or any processed junk food.  I will indulge in home baked goods, whole wheat pastas, granola, chocolate and frozen yogurt on hot days. I do eat lean burgers and home made pizza as well.  When I do cheat, I still want to be in control of the quality of the food.  I also do not believe in gorging or having a free ticket on a cheat day to binge on thousands of calories.  That is defeating the purpose of a splurge meal or day.

I do not plan a "treat day" but go by my cravings.  If I want something, I enjoy it and move on.  I work hard, eat clean 80 to 90 percent of the time and know that eating a slice of berry pie Ala mode is not going to break my fitness bank.  I will indeed savor every bite of my indulgence and eat slowly.  I do that anyway, but especially with a food I have been craving.  This works for me, but may not work for you.

Having treat meals are always a personal choice as there are physiological and psychological issues to consider.  Those suffering with emotional disorders that surround food may not be good candidates for treat meals and should be under the guidance of a physician and at the very least a support group.  Also, newbie fitness adapters may not be able to manage treat meals just yet and succumb to past triggers and old behaviors.  Medical issues like diabetes requires food monitoring and certain treats may not be in their best interest.

I utilize treat meals for a balance in life and to enjoy everything about being a fit person.  I do not teach or live eating boiled fish and broccoli all the time and think that is going to sustain me.  I am smart in my treats and know when to stop.  I enjoy one or two times per week some sort of sweet treat or fun meal and still maintain my physique.  What it comes down to is the approach to the treat meal or day and not using it as a reward for being deprived all week.  Eating healthy should not feel like a burden or deprivation where looking forward to treat day to derail efforts occurs.  If that is the case, a review of your current nutrition plan needs to happen.  An eating plan that feels like crap will not last and send anyone running back to unhealthy eating habits.  Life is too short not to eat healthy and it is also too short not to enjoy some splurges along the way.

Read my latest article on Cheat Meals: Good or Bad? on About.com and also grab some Cheat Meal Ideas of coveted comfort foods gone healthy.

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Darla Leal, Fit Over 50

Stay Healthy,
Darla

I DON'T TAKE SUPPLEMENTS OR BELIEVE IN MAGIC

What I mean by supplements are those products that promise to create a fit and healthy body by popping or drinking whatever is in the bottle.  I guess that is where I do not believe in magic either.  I am a hard nut to crack when it comes to endorsing or promoting "enhancement" type supplements or drinks.  Those that promise to burn fat faster, create bulging muscles, and guarantee the ability to leap over buildings in a single bound.  In addition, they can come with harmful side effects I personally am not willing to chance. The next time you pick up a bottle of magic, take a close look at the label that will typically read "results obtained when combined with a healthy diet and regular exercise program."  BAM ... what is the point of wasting money?  Once a healthy diet and exercise program are implemented results will follow and that is without taking whatever is in that bottle.  Also, all supplements are not regulated and many not clinically studied, and fall under the category of food and not medicine.  

Of course any supplementation is a personal choice, and I am not a downer on all

things that may assist with improved health and wellness, and in some instances may be necessary for some people.  I do indulge in the occasional protein shake, take multi-vitamins fairly regularly, and my body seems to respond well to glucosamine for reduced pain in my joints.  This is more a maintenance body insurance program for me and I am not looking to enhance the way I look by taking anything that I have listed.  I do not believe drinking a protein shake is going to define my muscles but do benefit from a boost of vitamin C if I feel the symptoms of a cold.  

The primary source of my nutrients come from the healthy food I eat daily and not from dietary supplements. Because I eat a wide variety of food coming from lean proteins, good carbohydrates, and healthy fats  I feel very confident that all of my nutrient daily allowances are being met.  I fuel my workouts with healthy carbs, recover my body with lean proteins, and protect my cellular function with healthy fats.  

I lift weights as part of my exercise program, but do not feel I need an over abundance of protein to make my muscles larger and leaner.  I do not sit around eating loads of chicken breast and drinking several protein shakes per day.  That is just crazy and would do nothing but tax my organs and create a constipation issue.  The demands I place on my body through exercise do require more calories of ALL of the food groups and I just focus on eating healthy several times per day to satisfy those needs.  There is nothing magic about that and in fact maintaining a healthy body is pretty simple and will only require eating right and exercise.  

Read my article  "Are Supplements Really Necessary"
 for even more valuable information on the subject.

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Stay Healthy! Darla 

LEAN UP NATURALLY

The best part about getting healthy and achieving a lean body is that each of us already have what it takes to make that happen.  Also, it does not cost lots of money nor does it require anything special, not even a gym membership.  We can achieve a lean body naturally and that happens with how we live.  Our lifestyle determines what are body will look and feel like.





Being consistent with eating healthy, exercise, staying hydrated and getting plenty of rest will create a lean physique naturally.  It starts with our shopping lists and the foods we are buying to maintain the body we have.  If we are buying crap then we will create a body of crap.  I know that sounds bluntly harsh, but the truth can sting when it hits us between the eyes.  The same goes for exercise and guaranteed if you are not moving and taking care of that body with a regular fitness program, it will let you know through injury or stiffness.

We can lean up naturally by purchasing healthy foods and eating at home most of the time.  Nothing special about that and no extra dollars except our normal grocery bill filled with healthy food instead of fake food.  This way we know what and how much we are eating and at a cost saving.  Eating healthy even 80% of the time will result in weight loss and an overall leaner look.  Also, reducing alcohol consumption to no more than 1 to 2 times per week will make this happen even faster.  Drinking plenty of water and considering that an essential nutrient will also hasten the lean up process.

Get up and move that body!  No gym membership required and much can be accomplished with a brisk walk for at least 30 minutes several times per week. Add in a few push ups, squats, crunches and stretching and you have a complete at home program that will yield a tone physique.  Achieving a lean body is not complicated or expensive and I challenge anyone on that statement.  It is in our daily choices, will power and the want to be our best healthy self that controls what we are in the physical sense.  We all have the ability, but the choice is always up to each of us.

Exciting news!  I am the new Sports Nutrition Expert and freelance writer on the subject for About.com.  My page is dedicated to the newbie exerciser, fitness enthusiast, or seasoned athlete wanting all the current information on nutrition as it relates to health and fitness. Come by for even more great reads by yours truly and I look forward to hearing from you here on Stay Healthy Fitness.

As always, thanks for stopping by my Blog and I look forward to reading and responding to your comments.  Do not forget to subscribe to get all my free updates!

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Stay Healthy!
Darla

Sports Nutrition Expert and Writer

FITNESS NEWS FLASH … WORK REQUIRED AND NEVER OPTIONAL

Life does not promise easy, fair, fun, happiness, or even health.  In fact, life is hard and guess what, work is required and never an option.  It is up to each one of us to create the lifestyle that we live and this is not going to be found in a jar, pill, powder, or shake.  If popping a “fit pill” was the answer to all things magical and provided the body of our dreams inside and out, then I definitely would not need to write this blog.  The facts are in and they have been for decades that the way to obtain a fit physique is through consistent healthy food intake, regular exercise, plenty of rest, water, and balance of life. 

The “want it now” society tries every side-step method to achieve what can only be done through sweat producing work.  There is not a pill or shake that is going to teach a person how to shop and select healthy foods for life and they will surely not sprout legs and exercise so that we consume the activity benefits.  What usually does occur with quick fix programs is possibly some weight loss due to very low calorie diets and bodies that are running on empty experiencing negative side effects like dizziness, blood sugar and pressure issues, and nutrient deficiencies just to name a few.  Frustration and discouragement typically follow as the program just does not feel good and studies have shown that any weight lost is put back on plus more. 

Work goes with life, supplying our needs and wants.  We want things so we work for them, and the same is true of our health.  Health comes at the price of time, energy, and simply eating healthy food.  The work is challenging and that is a great thing because it does change us, makes us stronger and better able to enjoy our body and life overall.   We can no longer think that tricking health through gimmicks and potions is acceptable.  That would be comparable to owning the golden goose and not having to put in our eight to five for a living.  We are no strangers to what work feels like and it can be rewarding and provide an overwhelming feeling of accomplishment.  The results of hard work are being able to achieve and have what we want and desire in life, and is never optional.  If having a healthy fit body is the desire, put in the work and see what happens.   

Darla Leal, Fit at 50

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