14oz.cooked white ricecould also use cauliflower rice
2green onion, sliced
1red chili, sliced (optional)
For the sauce:
4 tbsptamari sauce
2 tbspoyster sauce
3 tbsp coconut sugar
1 tbsprice vinegar
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.
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.
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 Link Between Blood Sugar, Insulin Resistance, and Weight Loss
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:
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.
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.
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:
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.
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.)
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.
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.
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.
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.
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.
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.
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.
As we age, it becomes increasingly important to pay attention to our diet and ensure that we are providing our body with the right nutrients to support optimal health. One key component of a healthy diet for women over 50 is fiber. In this article, I will discuss the importance of dietary fiber, its numerous benefits for women over 50, the recommended daily fiber intake, sources of fiber, and tips for incorporating more fiber into your diet.
Understanding Dietary Fiber
Dietary fiber is a type of carbohydrate that our body cannot fully digest. It passes through our digestive system mostly intact and provides a range of health benefits. There are two main types of dietary fiber: soluble and insoluble fiber.
Soluble fiber dissolves in water and forms a gel-like substance in the digestive tract. It helps slow down digestion and can help regulate blood sugar levels and lower cholesterol. Good sources of soluble fiber include oats, barley, fruits, and legumes.
On the other hand, insoluble fiber does not dissolve in water and adds bulk to the stool. This type of fiber promotes regular bowel movements and prevents constipation. Whole grains, vegetables, and nuts are excellent sources of insoluble fiber.
Benefits of Fiber for Women over 50
Including an adequate amount of fiber in your daily diet offers a multitude of benefits specifically for women over 50. Here are some of the key advantages:
Gut Health: Fiber plays a vital role in maintaining a healthy digestive system. It promotes regular bowel movements, prevents constipation, and reduces the risk of developing conditions such as diverticulosis and hemorrhoids.
Heart Health: A high-fiber diet has been associated with a reduced risk of heart disease. Soluble fiber helps lower LDL (bad) cholesterol levels, which can help prevent the buildup of plaque in the arteries.
Weight Management: High-fiber foods are generally low in calories and can help you feel fuller for longer. This can aid in weight management by reducing overall calorie intake and preventing overeating.
Blood Sugar Control: Fiber, particularly soluble fiber, can help regulate blood sugar levels by slowing down the absorption of sugar into the bloodstream. This is beneficial for preventing or managing conditions such as diabetes.
Reduced Risk of Certain Diseases: Studies have shown that a high-fiber diet is associated with a lower risk of developing certain diseases, including type 2 diabetes, certain types of cancer (such as colorectal cancer), and stroke.
Recommended Daily Fiber Intake for Women over 50
The daily fiber intake requirements increase slightly for women over 50. The Academy of Nutrition and Dietetics recommends that women over 50 aim for a daily intake of around 21 grams of fiber for a sedentary lifestyle, 25 grams for a moderately active lifestyle, and up to 28 grams for an active lifestyle.
It’s important to note that these recommendations may vary depending on individual needs and health conditions. It is always beneficial to consult with a healthcare professional or registered dietitian to determine the specific fiber intake that is best for you.
Sources of Fiber for Women over 50
In order to meet the recommended daily fiber intake, it is essential to include a variety of fiber-rich foods in your diet. Here are some excellent sources of fiber for women over 50:
Whole Grains: Opt for whole grain cereals, bread, pasta, and rice instead of refined grains. These options are higher in fiber and provide more nutrients.
Fruits and Vegetables: Include a wide range of fruits and vegetables in your daily meals. Berries, apples, pears, broccoli, carrots, and leafy greens are especially high in fiber.
Legumes: Beans, lentils, and chickpeas are not only packed with fiber but also provide a good source of plant-based protein.
Nuts and Seeds: Almonds, chia seeds, flaxseeds, and sunflower seeds are all excellent sources of fiber and healthy fats.
Fiber Supplements: If you find it challenging to meet your daily fiber requirements through food alone, you may consider using fiber supplements such as psyllium husk or glucomannan. However, it is always best to prioritize whole food sources of fiber whenever possible.
Tips for Incorporating Fiber into Your Diet
Adding more fiber to your diet doesn’t have to be complicated. Here are some simple tips to help you increase your fiber intake:
Start slowly: Gradually increase your fiber intake to allow your digestive system to adjust.
Incorporate whole grains: Choose whole grain versions of bread, pasta, and rice.
Experiment with Ancient Grains: Incorporate grains like quinoa, farro, barley, and bulgur into your meals. These ancient grains are not only flavorful but also have a higher fiber content compared to many modern grains.
Snack on fruits and vegetables: Keep a selection of fiber-rich fruits and cut-up vegetables for convenient and healthy snacking.
Experiment with legumes: Add beans or lentils to soups, stews, salads, or as a side dish.
Include nuts and seeds: Sprinkle some nuts and seeds on salads, yogurt, or oatmeal for an extra boost of fiber.
Upgrade Your Snacks: Swap out chips or other low-fiber snacks for popcorn (sans the butter), roasted chickpeas, or even a handful of almonds. These alternatives are not only delicious but also packed with fiber.
Stay hydrated: Remember to drink plenty of water throughout the day to help fiber move through your digestive system.
Final thoughts – dietary fiber is a fundamental component of a healthy diet for women over 50. It offers numerous benefits including improved gut health, heart health, weight management, blood sugar control, and reduced risk of certain diseases. By incorporating a variety of fiber-rich foods into your daily meals and making simple adjustments to your eating habits, you can easily meet the recommended daily fiber intake and enhance your overall health and well-being.
Need some healthy meal ideas, visit our recipes page.