Ladies, are you struggling with middle-aged spread?
Well, you’re not alone, millions of women are and the reason
for it may be hormones.

Yes, hormones.
According to medical professionals-hormones shift after menopause,
making weight control a whole lot harder, which is why you may
see the scale go up and up.

Fortunately, there are some simple steps you can implement to
maintain your figure or reverse middle-aged weight gain.

And the steps to take…
a) Eat Grains-
Eat oatmeal, brown rice, millet or whole grain pasta.
Whole grains have gotten a bad rap these past 10 yrs.
but disregard the negative news and continue to enjoy them.
In regards to weight gain- grains spur your brain’s release of
serotonin, a mood-boosting hormone that nixes food cravings
and reduces stress eating.
Plus, grains release a slow stream of energizing glucose into
your bloodstream.

b) Eat Eggs-
Don’t throw out those boiled eggs from Easter, eat them up and
lose twice as much weight as those who eat pancakes, waffles and
bagels for breakfast.
Protein takes longer for your body to digest, so having protein-rich eggs
in the morning can curb hunger for hours.

c) Eat Meat-
Another food many Americans are trying to avoid, but if you’re concerned
about gaining weight as a woman over 40, then you must eat lean red meat
or pork, seafood or poultry.
Lean protein helps fuel fat burn, plus it improves sensitivity, so blood
sugar is more easily absorbed and burned for energy.

d) Eat Pears-
If you’re a fan of apples, bananas and oranges, you may also want to
start eating more pears. Why? For postmenopausal women, they may
be the “magic bullet” you need if speedy weight loss is your goal.
Pears contain phenolics, compounds that calm the hunger control
center in the brain, and they help you lose weight 55% faster when
you’re dieting.

e) Eat Yogurt-
If you’ve sworn off dairy like grains and meats, you may want to
put it back on the menu. Women who eat plain, low-fat yogurt
lose 70% more belly fat- than those women who avoid it.
Add some unsweetened fresh or frozen fruit to it and call it
dessert.

f) Eat Vegetables-
This should go without saying, but any attempts at weight loss
must include veggies. Colorful vegetables prod your liver
to burn stored abdominal fat for energy, plus they block the
formation of new postmenopausal belly fat.

g) A Non-Food Tip-
Have trouble losing weight on your own?
Get some assistance from others who are going through
the same struggles. And one of the best ways to do that is
by going online and joining SparkPeople.com.

h) A Recipe To Get You Started-
Not sure how to combine grains, veggies and beef to make
a tasty weight-loss meal? You’re in luck, just look below for the
ingredients and the instructions.

The Recipe: Asian Beef and Noodle Salad!
Ingredients:
1 lb. beef-top round steak, cut 1′” thick.
1/2 cup prepared light Asian vinaigrette
1/3 hoisin sauce
1/2 box of whole-wheat pasta, ziti, spaghetti or rotini
8 oz. sugar snap peas
2 cups of shredded carrots
salt and pepper to taste
2 Tbs. toasted sesame seeds

To make:
Cut steak lengthwise in half, then into 1/4″ to 1/8″
thick strips. Marinade: combine vinaigrette and hoisin
sauce in small bowl; toss to coat. Cover, refrigerate
30 minutes to 2 hours. Cook pasta, and add peas and carrots
during last 2 mins. of cooking. Drain; place pasta and vegetables
in serving bowl. Remove steak from marinade, (hold onto the marinade)
Heat non-stick skillet over medium-high heat until hot.
Add 1/2 of the beef; stir-fry until outside surface is no longer pink
1 to 3 mins. Repeat with remaining beef. Season with salt and
pepper to taste, Add cooked beef, beef juices and reserved marinade
to pasta and vegetables; toss to combine and cook for
2 to 4 mins. Sprinkle with sesame seeds and serve hot.
Makes 4 to 5 servings.

Important tips:
Look for hoisin sauce and Asian vinaigrette at Asian stores,
large supermarkets or go online to Amazon.com or Thrive market.
And cook the pasta the day before, refrigerate it and use it the next day.
Refrigerating any whole grain overnight, reduces the starch in it considerably,
really making it a “fat-burning” food.

Sources:
a) The Journal, Flavour
b) Lyssa Weiss, Registered Dietitian
c) Journal of American College of Nutrition