Mango Vanilla Protein Power Smoothie

Mango Vanilla Protein Power Smoothie

Mango Vanilla Protein Powder Smoothie

Mango Vanilla Protein Power Smoothie

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Prep Time 5 minutes
Course Breakfast, Snack
Servings 1
Calories 303 kcal

Equipment

  • 1 blender

Ingredients
  

  • 4 fl oz unsweetened almond milk
  • 4.2 oz Greek yogurt (120g)
  • 5.8 oz. frozen mango chunks (165g)
  • 1 scoop vanilla protein powder
  • 1/2 tsp vanilla extract

Instructions
 

  • Place all the ingredients into a high-speed blender and blitz until smooth. Pour into a glass and serve immediately.

Notes

303 cal   5g fat   32g carbs   36g protein   3g fiber
Keyword almond milk, greek yogurt, mango, protein, protein poweder
Cashew Chicken Stir Fry

Cashew Chicken Stir Fry

healthy cashew chicken stir fry recipe

Cashew Chicken Stir Fry

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Prep Time 15 minutes
Cook Time 15 minutes
Course Main Course
Calories 515 kcal

Ingredients
  

  • 1 1/2 lbs boneless, skinless chicken thighs fat trimmed & cut into 1" pieces
  • 1 tbsp white pepper
  • 1 tsp coconut oil
  • 1 green bell pepper, chopped
  • 1 onion, chopped
  • 1 tbsp cornstarch
  • 2 oz unsalted roasted cashews
  • 14 oz. cooked white rice could also use cauliflower rice
  • 2 green onion, sliced
  • 1 red chili, sliced (optional)

For the sauce:

  • 4 tbsp water
  • 4 tbsp tamari sauce
  • 2 tbsp oyster sauce
  • 3 tbsp coconut sugar
  • 1 tbsp rice vinegar
  • 2 garlic cloves

Instructions
 

  • Place the sauce ingredients into a jar or bowl, stir to combine and set aside.
  • Place the chicken into a large bowl, season with 2-3 tablespoons of the sauce and the white pepper. Mix to combine, cover the bowl and set aside to marinate for 20 minutes.
  • Add the cornstarch to the remaining sauce, mix well, and set aside.
  • When ready to cook, add the coconut oil to a large skillet and place over medium-high heat. Add the bell pepper and onion to the skillet and cook for 2-3 minutes. Next add the chicken and cook for 7-8minutes. Now reduce the heat to medium, and add the remaining sauce, stir continuously to warm the sauce.
  • Remove the skillet from the heat and mix through the cashews. Serve immediately with the cooked rice, garnished with green onions and the optional red chili.

Notes

Cal 515   Fat 15   Carbs 53   Protein 42   Fiber 3
Keyword cashew, chicken, rice, stir-fry
The Impact of Blood Sugar and Insulin Resistance on Weight Loss for Women Over 50

The Impact of Blood Sugar and Insulin Resistance on Weight Loss for Women Over 50

As I journeyed into my late 40’s, I began to notice changes in my body and metabolism that I had never experienced before. It seemed like no matter how much I exercised or how diligently I watched my diet, losing weight became an uphill battle. Frustration set in, and I started to question whether weight loss was still possible for women my age. It was then that I stumbled upon a fascinating discovery – the impact of blood sugar and insulin resistance on weight loss for women in this age group.

In this article, I will delve into the relationship between blood sugar, insulin resistance, and weight loss, specifically focusing on women over 50. Join me as we unravel the mysteries surrounding these factors and explore how they can either hinder or help us achieve our weight loss goals. Don’t worry, no technical jargon ahead – just practical advice and valuable insights backed by scientific research.

Introduction

Weight loss can be a frustrating and overwhelming journey, especially for women over 50. Many different factors can influence weight gain and make it challenging to shed those unwanted pounds. Blood sugar levels and insulin resistance are two components that play a significant role in weight management. By understanding how these factors interact and affect weight loss, we can develop effective strategies for maintaining a healthy weight.

Understanding Blood Sugar Levels

Blood sugar, also known as glucose, is the primary source of energy for our bodies. It comes from the food we eat, especially carbohydrates. When we consume carbohydrates, they are broken down into glucose and released into the bloodstream. Maintaining stable blood sugar levels is crucial for optimal health.

When blood sugar levels rise too high, such as after consuming a high-sugar meal, the body releases insulin to help the cells absorb and utilize the excess glucose. However, when blood sugar levels remain consistently high due to a diet high in refined carbohydrates and sugars, the body can become insulin resistant.

Exploring Insulin Resistance

Insulin resistance is a condition in which the body’s cells do not respond properly to insulin. When this occurs, the pancreas produces even more insulin to try to compensate for the resistance. High insulin levels can lead to weight gain, chronic inflammation, and an increased risk of developing conditions such as type 2 diabetes and heart disease.

Insulin resistance is especially prevalent in women over 50 due to hormonal changes that occur during menopause. As estrogen levels decline, it can contribute to insulin resistance and make weight loss even more challenging.

The relationship between blood sugar, insulin resistance, and weight loss is complex. When blood sugar levels are consistently high, insulin resistance develops, and weight loss becomes more difficult. Here’s how it all ties together:

  1. High blood sugar levels lead to the release of more insulin, which promotes fat storage and inhibits fat burning. This can make it challenging to lose weight, particularly around the abdominal area.
  2. Insulin resistance affects the body’s ability to metabolize carbohydrates effectively. Instead of using glucose for energy, the body stores it as fat, leading to weight gain.
  3. High insulin levels can disrupt hunger and fullness signals, leading to overeating and cravings for sugary, high-carbohydrate foods.

Strategies for Managing Blood Sugar and Promoting Weight Loss

Fortunately, there are several strategies that women over 50 can implement to manage blood sugar levels, improve insulin sensitivity, and promote weight loss. Here are some practical tips to get started:

  1. Eat a balanced diet: Focus on consuming a variety of whole foods, including lean proteins, healthy fats, and complex carbohydrates. Avoid processed foods and sugary beverages that can cause blood sugar spikes.
  2. Include fiber-rich foods: Fiber slows down the release of glucose into the bloodstream, helping to stabilize blood sugar levels. Incorporate foods such as vegetables, fruits, whole grains, and legumes into your meals. (I like to shoot for 35 grams of fiber per day.)
  3. Stay active: Regular exercise can help improve insulin sensitivity and aid in weight loss. Aim for a combination of cardiovascular exercise and strength training to maximize results.
  4. Manage stress: Chronic stress can contribute to insulin resistance and weight gain. Incorporate stress management techniques such as meditation, yoga, or deep breathing exercises into your daily routine.
  5. Get enough sleep: Lack of sleep can disrupt blood sugar control and increase hunger hormones. Aim for 7-8 hours of quality sleep each night to support weight loss efforts.
  6. Consider intermittent fasting: This eating pattern involves alternating periods of fasting and eating. It can help lower insulin levels, improve insulin sensitivity, and promote weight loss.

Conclusion

For women over 50, managing blood sugar levels and improving insulin sensitivity is crucial for effective weight loss. By understanding the link between blood sugar, insulin resistance, and weight gain, we can implement strategies to promote a healthier lifestyle. By following a balanced diet, staying active, and managing stress and sleep, women over 50 can achieve their weight loss goals and improve their overall well-being. Remember, consistency and patience are key, and it’s never too late to prioritize your health and well-being.

References:

Mexican Cacao Chia Yogurt Pudding

Mexican Cacao Chia Yogurt Pudding

Mexican Cacao Chia Yogurt Pudding

Mexican Cacao Chia Yogurt Pudding

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Prep Time 10 minutes
Cook Time 10 minutes
Course Breakfast, Dessert
Servings 4
Calories 300 kcal

Ingredients
  

  • 2 oz chia seed
  • 4 fl. oz. boiled hot water.
  • 3 tbsp. honey
  • 2 tsp. vanilla extract
  • 1 pinch of salt
  • 13.2 oz. Greek yogurt -or-375 grams
  • 12 fl. oz. almond milk, unsweetened
  • 3 tbsp. raw cocoa powder
  • 1 tsp. ground cinnamon
  • 1/2 tsp. chili powder
  • 2 bananas, sliced
  • 2 tbsp. cacao nibs
  • 2 tbsp. walnuts

Instructions
 

  • Place the chia seeds and hot water into a bowl and set aside to cool for 5 minutes.
  • Stir in the honey, vanilla extract, and a pinch of salt. Add the yogurt, almond milk, cocoa powder, cinnamon, chili powder, and whisk to combine.
  • Prepare 4 glasses or jars and fill them up almost half way with the chia pudding. Next, layer with sliced banana, before covering with the remaining pudding. Top the puddings with the remaining banana, cocoa nibs, and walnuts.
  • Set aside in the refrigerator to chill for 1 hour before serving.
  • These puddings can be stored in the refrigerator for 4-5 days.

Notes

300 cal   10g fat   42g carbs   14g protein   10g fiber
Keyword cacao, chia seed, greek yogurt
Poulet Yassa (Senegalese Chicken)

Poulet Yassa (Senegalese Chicken)

Poulet Yassa - Healthy Chicken Recipe

Poulet Yassa

Senegalese Chicken
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30 minutes
Total Time 1 hour 30 minutes
Course Main Course
Servings 4
Calories 504 kcal

Ingredients
  

For the chicken

  • 1.8 lbs chicken legs, bone in & skin on
  • 1 tsp sea salt
  • 1 tbsp olive oil

For the marinade

  • 1 onion, chopped
  • 4 garlic cloves, peeled
  • 1 handful of fresh parsley
  • 1 tsp cayenne pepper
  • zest of juice of 1 lemon
  • 2 tsp Dijon mustard

For the sauce

  • 2 tbsp olive oil
  • 3 onions, sliced
  • 1 red bell pepper, sliced
  • 2 garlic cloves, minced
  • juice of 2 lemons
  • 2 tbsp dijon mustard
  • 10 fl oz chicken broth
  • 6 sprigs fresh thyme
  • 1 bay leaf
  • 1 tsp red pepper flakes
  • 1/2 tsp sea salt
  • 1/2 tsp black pepper

To serve

  • 2 tbsp fresh parsley, chopped

Instructions
 

  • Make a few diagonal slashes across the chicken skin, season with the salt and massage it into the chicken, then place the chicken in a large bowl.
  • Place the marinade ingredients in a food processor, blitz to combine, then add to the chicken, and massage thoroughly. Cover and refrigerate for at least 2 hours, or overnight.
  • Remove the chicken from the refrigerator 30 minutes before cooking to allow the meat to come to room temperature. Set the oven to broil.
  • Take the chicken out of the marinade, and set the marinade aside for later. Drizzle the chicken with a tablespoon of olive oil, and arrange on a baking sheet in a single layer, skin-side up. Grill the chicken on each side for 10 minutes, until browned, then set aside to rest.
  • Meanwhile, make the sauce. Heat the olive oil in a large pot and add the onions along with the leftover marinade. Cover the pot and cook over a medium heat for 10 minutes, stirring occasionally. After 10 minutes, remove the lid and continue cooking for another 15–20 minutes, until the onions begin to caramelize. Add a splash of water, if needed, to prevent burning.
  • Now add the bell pepper to the onions and cook for 5 minutes, then stir in the garlic cooking for a further 2-3 minutes. Pour in the lemon juice and add the dijon mustard, chicken broth, thyme, bay leaf, red pepper flakes, salt and pepper, and bring to a simmer.
  • Place the chicken, skin-side up, in the sauce. Cover and simmer for 20 minutes, or until the sauce has reduced and the chicken is cooked through.
  • Garnish with freshly chopped parsley and serve.

Notes

Cal 504   Fat 37g   Carbs 7g   Protein 34g   Fiber 2g
Keyword chicken