Don’t go through it alone! Join our menopause-focused community today.
Let's get better together sistas!
Feel free to chat with us! Head to www.aviiana.com or follow our Aviiana Facebook, Instagram, or LinkedIn pages.
What is it:
Insulin is a natural hormone that is made in the pancreas. It has the important job of controlling how our body uses and stores blood sugar – glucose (a type of sugar found in carbohydrates). It is vital part of our metabolism.
How Does It Work:
You can think of insulin being like a little key that allows glucose to enter the cells throughout our bodies to be used for energy.
After we have eaten, insulin is secreted into our bloodstream, it works with the liver, fat, and muscles. Together they perform a balancing act, moving glucose in and out of the bloodstream, either storing glucose for later use, or burning it for energy. This finely tuned system keeps our blood sugar levels at healthy levels.
Does Insulin Cause Hunger?
In the case of a “normal” functioning body (i.e., normal insulin functioning), hunger isn’t really affected by the body’s blood sugar level management (diabetics may differ).
When you go a few hours without eating, blood sugar levels do go down. But if you have a healthy (consider) ‘normal functioning’ pancreas, it releases a hormone called glucagon to make up for the absence of food. This hormone tells your liver to process the stored sugars and release them into your bloodstream.
If everything works as it should, your blood sugar levels should remain in the normal range until your next meal.
How Does Eating affect our Blood Sugar Levels and Insulin?
The carbohydrates we eat turn into blood sugar. The more carbohydrates we eat, the higher the levels of sugar we will release as we digest and absorb our food. Maybe explain it like a seesaw about keeping the balance between low and high BGL.
When a lot of blood sugar enters the bloodstream:
So, now unfortunately, we have high blood glucose and there’s a lot of insulin too. The insulin does its job telling the liver and muscles to store the glucose, but if they’re full, the excess glucose must get stored in the fat cells. Yep, that means weight gain.
What’s more serious, if left untreated, it can set the stage for prediabetes and type 2 diabetes.
What is Pre-Diabetes:
Prediabetes means your blood glucose levels are higher than normal but not high enough to be diagnosed as diabetes. It usually occurs in people who already have some insulin resistance or whose pancreas aren’t making enough insulin to keep blood glucose in the normal range. Without enough insulin, extra glucose stays in your bloodstream rather than entering your cells. Over time, you become at risk of developing type 2 diabetes.
What is Diabetes:
How can I Improve my Insulin Levels?
Lifestyle changes can lower your chances of developing insulin resistance or prediabetes.
Exercise increases insulin sensitivity and helps your muscles use blood sugar for movement. This can lead to reduced blood sugar levels. To get more energy, click here for our energy products.
Good sleep helps maintain your blood sugar levels and promotes a healthy weight. On the other hand, poor sleep can disrupt critical metabolic hormones. Click here for our Sleep Supplements.
Staying hydrated can reduce blood sugar levels and diabetes risk. Choose water and zero-calorie drinks and avoid sugar-sweetened beverages.
Managing your stress levels through exercise or relaxation methods like yoga may help you regulate blood sugar levels. Join our next Aviiana Wellness Program.
If you are experiencing menopausal or are worried that this might become an issue for you in the future, it’s time to get informed. Check out The Aviiana Wellness Program to get access to more menopause-related information, ongoing support and more!
x Katie Lyons
Katie is a Precision Nutrition & Cert IV Weight Management qualified nutrition coach. She specialises in menopause nutrition and is passionate about helping women navigate the challenges of hormonal changes during perimenopause and menopause. She believes changing food behaviours is almost never just about the food. Your mindset, self-talk, habits, behaviours, and emotional awareness/management all interconnect with each other and play significant roles in your weight management journey. With her guidance, you can learn how to make sustainable lifestyle changes that will help you achieve your goals and feel your absolute best!
For more information about Diabetes check out the following links from National Diabetes Services Scheme.
Understanding pre-diabetes (ndss.com.au)
Understanding type 1 diabetes fact sheet (ndss.com.au)
Understanding type 2 diabetes (ndss.com.au)
Insulin Resistance: What It Is, Causes, Symptoms & Treatment (clevelandclinic.org)
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Hey Ladies, Strong Coach Mary here. Meet Dr Paul Fowler - Obstetrician/ Gynaecologist. FRANZCOG.
Paul practises at: Sydney’s Northern Beaches Hospital, The Mater Hospital, North Shore Private Hospital. He is also the Acting Clinical Director Obstetrics and Gynaecology Gladstone Hospital.
Paul has offered insights into the realm of perimenopause and menopause, shedding light on the impacts of hormonal changes. Let’s delve into this!
Menopause is the cessation of the female monthly period for 12 months. This is due to the lack of hormonal output by the ovaries-oestrogen and progesterone. Perimenopause is the time leading up to menopause where hormones fluctuate causing the same symptoms as menopause. Periods can also be irregular during perimenopause. This may occur for years before menopause. Menopause can also occur due to surgery when ovaries are removed, and due to cancer treatments chemotherapy, and radiation.
Symptoms are due to the lack of oestrogen and progesterone (which the ovaries no longer secrete)
Some of these symptoms may include - hot flushes, night sweats, sleep disturbance, headaches, muscle and joint pain, tiredness, brain fog, forgetfulness, anxiety, mood changes, weight gain, breast tenderness, hair loss, skin dryness and changes, vaginal dryness, vaginal atrophy, painful intercourse, discomfort urinating, recurrent UTI, exacerbation incontinence symptoms.
Medical Treatments for Menopause symptoms:
Natural Treatments and Tips for common sexual health issues include:
HOW DOES VAGINAL LASER WORK?
Using the DEKA CO2 medical laser, a gynaecological procedure regenerates the vaginal lining and surrounding areas. The vaginal laser delivers heat and controlled ablation in a dot formation to the vaginal tissues. This leaves the in-between tissue intact, to enable faster healing. The laser treatment stimulates a healing and repair response as well as increased blood flow so that the vaginal tissue produces more collagen and healthy cells. (Co2 laser is also used for the face to rejuvenate the skin)
The result of the rejuvenation response is the vaginal tissue can become thicker, less fragile, more elastic, and healthy. There is increased hydration and lubrication by the vaginal mucosa which in turn helps with the symptoms of dryness and painful intercourse. There can also be a tightening and firmness of the vaginal tissue. Regeneration of tissue around the anterior vaginal wall and urethra can help urinary symptoms. The improvement in the vaginal tissue and stimulation of healthy vaginal cells can create a more balanced vaginal PH reducing or in some cases eliminating thrush and bacterial vaginosis.
THE PROCEDURE: A probe attached to the laser machine is inserted into the full length of the vaginal canal. Controlled laser energy is emitted as the probe is withdrawn treating the vaginal canal tissue in a 360-degree radius. The laser beam may also be focused on the anterior (front) section of the vaginal canal and around the urethra depending on the patient’s symptoms. The opening of the vagina is also treated to help with atrophy and associated painful intercourse. (The Vaginal Laser can also treat Lichens Sclerosis, Recurrent Thrush, Bacterial Vaginosis, post-vaginal delivery tears, and laxity)
The procedure takes 5-10 minutes and is done by a specialist in their rooms. There is no pain, just a mild heat sensation. Discomfort is from the insertion of the probe due to dryness and atrophy. Similar to the feeling of a pap smear. Afterwards, there may be some ‘spotting’ and a feeling of mild irritation inside the vagina. If the outside of the vagina and labia are treated there can be mild swelling and discomfort. Post-procedure requires one-week abstinence from swimming, spas, intercourse, or anything within the vagina.
The laser beam is delivered in a 360-degree radius. The probe is retracted 3-5mm and the laser beam is delivered again. This is repeated until the whole canal has been treated and then the laser treats the opening of the vagina and outside tissue (if needed).
Dr Paul Fowler Obstetrician and Gynaecologist performs the procedure in his specialist rooms in Dee Why, Sydney. A female Registered Nurse is present.
The vaginal laser treatment requires 3 treatments spaced 6 weeks apart with a yearly ‘top-up’ recommended.
The cost for the 3 treatments is $1800. This includes a 12-month check-up and top-up treatment.
A referral from a GP is required and we recommend discussing this further with your GP to see if this is the right treatment for you. Initial Consultation with Dr Fowler is bulk billed. This includes a full gynaecological health check and pap smear if needed. There is no health fund rebate for this procedure.
For more information contact Dr Paul Fowlers today: 02 99760911
Dr Paul Fowler
Obstetrician & Gynaecologist
MB BS. UNSW (hons) FRANZCOG
Northern Beaches Hospital, North Shore Private Hospital, The Mater Hospital
Private rooms: suite 4217, level 2. Dee Why Grand (commercial)
834 Pittwater Rd, Dee Why, NSW. 2099
Ph: 02-99760911
Fax: 80886158
E: info@drpaulfowler.com.au
Facebook.com/drpaulfowler
PUBLICATIONS
Histological study on the effects of microablative fractional CO2 laser on atrophic vaginal tissue: an ex vivo study. S. Salvatore et
al.Menopause 2015 Jan 20. doi:
10.1097/GME.0000000000000401. [Epub ahead of print]
Vulvo-vaginal atrophy: A new treatment modality using thermo-ablative fractional CO2 laser. A. Perino et al. Maturitas. 2015 Mar; 80(3):296-301. doi: 10.1016/j.maturitas.2014.12.006. Epub 2014 Dec 25
Sexual function after fractional microablative CO2 laser in women with vulvovaginal atrophy. S. Salvatore et al. Climacteric 2014 Dec 16.doi:10.3109/13697137.2014.975197 [Epub ahead of print]
Microscopic and ultrastructural modifications of postmenopausal
atrophic vaginal mucosa after fractional carbon dioxide laser
treatment. N. Zerbinati et al. Lasers Med Sci 2015 Jan, Vol. 30, No.1:429-36. doi: 10.1007/s10103-014-1677-2. Epub 2014 Nov 20.
Microablative fractional CO2 laser improves dyspareunia related to
vulvovaginal atrophy: a pilot study. S. Salvatore et al. Journal of
Endometriosis and Pelvic Pain Disorders 2014.
DOI:10.5301/je.5000184. Epub 2014 Jun 20.
A 12-week treatment with fractional CO2 laser for vulvovaginal
atrophy: a pilot study. S. Salvatore et al. Climacteric Aug 2014, Vol.17, No. 4:363-369. doi: 10.3109/13697137.2014.899347. Epub
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Puberty, pregnancy, childbirth, breast-feeding, and then The Pauses (peri and meno); all of these are life-changing. Men, on the other hand, get The Drop. Full stop. They’ll never know the wonder, the incredulity, the grudging capitulation, the inescapable connectedness with the rhythms of the moon, the cycle of reproduction. Poor bastards. But at each of these stages, so many of us apologise for our femaleness. We hide our bleeding (please God, make it a more palatable blue), say sorry when milk seeps through our work jacket, declaring, “I am an animal.” Why?
In Camille Paglia’s 1990 work, Sexual Personae, she states, “Woman was an idol of belly-magic. She seemed to swell and give birth by her own law. From the beginning of time, woman has seemed an uncanny being. Man honored but feared her.” Question: what do we do when we fear something? Answer: we subjugate. Over the years, that subjugation has been refined, repeated, refined, repeated, until everything that makes us biologically female is treated with awkwardness or shunned as vile. Not in all circles, of course. But the feeling is still out there. It’s Misogyny 101.
So, back to The Pause. That whispered thing, popularly representing the loss of a woman’s breeding capacity, her descent into crone-dom, irrelevance, invisibility. The language surrounding it is smothered in illness: causes, symptoms, effects, medicationa. Of the ‘dreaded’ hot flush, they cite ‘hormonal changes’, nodding sagely, smugly, at their worldly-wisyness but the truth is no one really knows why the heat rises. Not for sure. Google it if you don’t believe me. We excuse our beaded brows, absent ourselves from polite company until the moment passes and return when we are ‘decent’, i.e., sexless, professional. It’s not right. I don’t like it. I propose a new narrative.
When the heat wave comes, let’s not think, ‘Make it stop.’ That way lies less. Instead, let’s switch that sucker ‘round. Let’s think, ‘Oh. My. GOD. This is AMAZING.’ Grab the hand of whoever’s near you, bring it up to the nape of your neck, say without glimmer of shame, “Feel that! Can you BELIEVE I am capable of that?” Don’t timidly dab your forehead with a sad little tissue. Find a glorious fan made from opal-encrusted velvet – the colour of midnight, a metre long – and go Zsa-Zsa-darling on The Pause’s arse.
Inside us is a phoenix. Rising, bursting into flame, soaring up from the ashes of our youth, a thing of magnificence and strength. Your perspective, your wisdom, your true nature, forged in fire. Own it. You earned it.
Love Cheryl xx
]]>It was at one of my book events that a statuesque, gorgeous Greek Goddess asked for a photo and to sign my book. She said she was already in the Menopause industry teaching her program to thousands of women to feel strong and confident. This was of course Mary, founder of Strong Formula and the mind and energy behind Aviiana.
Mary is the most persuasive and enigmatic person I know; you can’t help but be swept up in her drive and enthusiasm and that energy she applies with laser focus to menopause and helping women.
Long story short, Mary asked me if I’d be interested in co-founding a bigger and better platform with everything we could possibly think of to support women not only in Menopause but just women in general to feel better. Meanwhile I had the honour of continuing my book tour, talking with women from country towns to the city, interviewing incredible people in the medical and wellness field and learning even more about this topic. I knew I wanted to do more than write a book. I knew women were suffering, often silently about their experience. So, when Mary came along, I jumped in with both feet!
With my experience of menopause, I had to make friends with not only my symptoms but my entire new and ever-changing body. Holding menopauses hand and saying, “ok we are going through this together. I will deal with each symptom as it arises. I will make the best of this time and love myself through this.
Women do get through this time anyway, somehow or another and often realise “hey look at me now” “look at who I have become”.
It can all be the precursor to living our lives in a real positive way.
Change also means revolution.
I love that, that menopause is our own personal revolution for our mind and body.
I would love for you to think of the idea of leveraging menopause. Use it. Use it to fuel a fire of change for yourself.
We have been so disempowered by menopause HOW DO WE LEVERAGE IT?
Become a rebel, if you're not already, be angry about what society tells us about women, especially women over a certain age. Anger is ok, when used in a positive way, anger is a meaningful force for change. Do not buy into the “what you should dress like, feel like think like at “Your Age”.
Discover yourself.
There is nothing like menopause to make you the explorer of yourself, what you want and need and have to have.
Do you need more sleep? More time for yourself, more time with friends
What can you put in action, what are you discovering about who you are becoming as a woman as you age? What is it about you that you are discovering about who you are becoming that is fabulous about you?
I’m here to tell you, in fact, implore you, we deserve better, we deserve support, we deserve to be heard and to feel good in our body No more putting up with pain.
Enough, ok, what do we do?
That’s why we created Aviiana, we want to help you.
Growth is uncomfortable because we’ve never been here before - we've never been this version of ourselves. Women are amazing at being adaptable. So, let’s give ourselves all the grace and empathy we deserve.
Ali xoxo
P.S. Dont forget that our first group is starting on 19 February, join the Aviiana Wellness Program today.
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Author: Mary Doube
Strong Coach Mary
You probably know by now that Menopause is a natural phase in a woman's life that marks the end of her reproductive years. However, the hormonal changes and associated symptoms can present unique challenges, especially in the workplace. As professional women navigate the complexities of their careers, understanding how to cope with Menopause at work becomes essential. This blog post aims to provide practical strategies and advice to help you manage menopause-related challenges while maintaining productivity and well-being in your professional life.
It doesn't matter where you work or the type of job you do; Menopause is a struggle for most women. Here are some of the strategies I used during the worst times of my menopausal work life.
Menopause is a significant life event that can impact various aspects of a woman's life, including her career. By educating yourself, seeking support, communicating with your employer, prioritising self-care, and practising self-compassion, you can successfully cope with Menopause. Remember that Menopause is a natural part of life. With the right strategies and support, you can continue to thrive professionally while navigating this transition with grace and resilience.
Here are 5 of my personal strategies.
By incorporating these additional strategies alongside the initial six, women can better navigate the challenges of Menopause at work. Remember that every woman's menopause journey is unique, and finding suitable coping mechanisms is essential. Embrace the journey with openness and adaptability, and remember that you can manage Menopause while maintaining your productivity and well-being in the workplace.
The Tool Kit.
A menopausal woman can bring a variety of aids to work to help manage the symptoms and challenges that may arise during this transitional phase. Here are some helpful aids to consider:
It's important to choose aids that suit your individual needs and preferences. Remember that menopause experiences can vary and evolve, so customising your aids to address your specific symptoms and challenges will ensure the most effective support during work hours.
If you have made it this far, I would like to ask you to consider some of the products I have put together in my Menotique online store, products for Peri/menopausal women. You can find most of the products you may need there now. Click (HERE) to visit.
Further education and support.
Click HERE to download in the Apple App or HERE to get it on Google Play.
Strongfully yours
Author: Mary Doube
Strong Coach Mary
You may also like to read our other monthly blogs (HERE)
]]>Author: Mary Doube
Strong Coach Mary
When women embark on the transformative journey of perimenopause and menopause, it's important to acknowledge the unique challenges we may face in our sexual life.
Perimenopause and menopause represent a natural transition in a woman's life. Perimenopause refers to the period leading up to menopause when the ovaries gradually produce less Estrogen. Menopause, on the other hand, is marked by the absence of menstrual periods for 12 consecutive months. These hormonal shifts bring about physical and emotional changes that can influence various aspects of a woman's life, including her sexual well-being. These changes can catch us TOTALLY off guard. Dryness, itching, and burning down there (not to mention painful sex!) are just a few of the uncomfortable symptoms that can happen not to mention the impact on your overall libido confidence, vitality, and pleasure as a woman–all things that you deserve to have!
Here are our 3 most common issues:
1. GET ZEN WITH YO’ SELF: Recognise these changes are a natural part of your journey. Be kind to yourself and allow space for self-compassion. Embrace the changes and remember that your worth and desirability extend far beyond your physical experiences.
2. JUST BE HONEST: Engage in honest and compassionate conversations with your partner about your experiences, concerns, and desires. Establish a safe space where both of you can express yourselves openly, fostering a deeper connection and understanding.
3. DON’T SUFFER, GET HELP: Seek the support of healthcare professionals specialising in menopause or sexual medicine. They can provide personalised advice, recommend treatment options, and offer guidance on enhancing your sexual well-being. If you are troubled by a persistent or recurrent lack of desire, you are likely to have what has been described as "hypoactive sexual desire disorder," the most common sexual complaint among women.
4. THINK OUTSIDE THE BOX: Explore alternative forms of intimacy that foster emotional and physical closeness with your partner. Focus on activities such as sensual massages, prolonged foreplay, cuddling, and shared moments of connection. Intimacy encompasses a broad spectrum and can bring joy and fulfilment outside of penetrative sex.
5. GET YOUR SEXY ON: Prioritise self-care activities that promote your overall well-being. Exercise regularly, eat a balanced diet, and practice relaxation techniques like meditation or Breath exercises or go buy yourself a new set of SEXY underwear! Taking care of your physical and mental health can positively influence your sexual vitality & libido.
During perimenopause and menopause, it's essential to approach the topic of sexual health with empathy, compassion, and understanding. Embracing your unique journey and communicating openly with your partner can foster a sense of connection and intimacy. Remember, this is a time for self-discovery and growth, and with self-compassion, professional support, and a willingness to get to a healthier you, this stage of life can be improved.
Your biggest sex organ is your mind and there is no limit to the erotic imagination so why not flick the switch through Menopause.
xoxo
Author: Mary Doube (Strong Coach Mary)
Founder & Director
You might also like to read: Emotional Eating During Menopause.
]]>Katie Lyons, Certified Nutrition Coach, presents 7 strategies to reduce stress eating and foster a healthier relationship with food. This blog offers practical techniques such as mindful chewing, removing distractions, extending meal duration, rating hunger levels, addressing emotional eating, practicing non-food self-care, and incorporating pre-meal meditation. These strategies empower peri/menopausal women to make conscious food choices and develop a balanced approach to eating.
STRATEGY # 1 - CHEW YOUR FOOD
You don't often think about how you chew food when stress eating. We tend to think more about the types or volume of food we choose to eat rather than our emotional relationship with food.
We can significantly impact our health AND our emotional relationship to food by taking the time to chew properly.
Speed matters, because deliberate chewing helps take the urgency out of eating - it gives us time to think - to make different choices because our brains can be so wired, ready to receive the 'high' of demolishing something delicious! So slowing down might feel strange, like it's taking all the wind out of our "eating-high sails". But this is when we understand our emotional connection to food and eating. So chewing food properly is our first step towards reducing stress eating.
OKAY, LET'S DO THIS!
How Often?
Try it for at least one meal per day.
What Do I Do?
STRATEGY #2 - REMOVE DISTRACTIONS
Okay, hands up, when was the last time you ate a meal without interruptions or some distraction? We're talking, devices, scrolling, tv, driving, or work disruptions. Multitasking our eating habits or distracted rushed eating can lead us to eat more.
With the following strategy, we want to make eating a meal a focused activity – giving it 100% of our attention.
WHY?
Removing external distractions gives us space to self-monitor.
Think about a time when you've eaten standing in front of the fridge, over the kitchen sink or driving in your car. Do you always remember what snacks or meals you've consumed this way?
Mindless eating correlates to many activities. e.g., walking in the door from work and bee-lining to the fridge or picking kids up from school while snacking in the car. Moreover, this habit formation forms a strong bond because usually it gets repeated regularly at the exact times/locations daily.
Time To Create a New Eating Habit:
Choose a time/day that you know you can commit to, if possible when you're alone at first, then:
Try To:
STRATEGY #3 - EXTEND YOUR MEAL DURATION
Okay, hopefully, you've experimented with
Both these things already help to slow our eating times, but we want to extend the duration of our meals a little further; the end goal is 20mins minimum!
Why 20mins?
Food has to make its way to our stomach and small intestines (and other hormones like insulin play a role, too) to send a signal of fullness to our brain. This signal comes from our appetite-controlling hormones – Ghrelin & Leptin.
Think about how long your meal typically lasts. 5mins? Now think about how much more you might eat within the next 15mins in moments of "mmmm, I'll just have one more bite, portion, serve".
Much of our overeating can happen during that 20-minute window – before we receive fullness signalling.
How to Extend Meal Duration:
If you need more than 20mins, to begin with, try just extending your meals by a minute or two at a time and build up the duration. Here are some tips to help stretch it out:
STRATEGY #4 - RATE YOUR HUNGER
We're talking about our real physical hunger today!
HUNGER - is the physical sensation of the body's response in sensing a lack of food in the stomach.
APPETITE - is a psychological manifestation triggered by things like boredom, stress, emotional events, or the presence of highly desirable foods.
Okay, so all the chewing, removing distractions, and taking time to eat our meals slowly is our foundational work.
Now we know how to create time and headspace to focus on our physical sensations of hunger and fullness. To do this, we can use a tool called the 'Hunger-Fullness Scale'.
The Hunger Fullness Scale
It works by scoring how physically hungry (and not hungry) we feel before, during and after a meal.
You rate yourself out of 10 for how hungry or not hungry you feel.
Something to think about:
Being able to recognise this 7/10 fullness feeling and then stop eating, guilt-free and satisfied – is the most empowering feeling!!
STRATEGY #5 - EMOTIONAL HUNGER - BREAK THE CHAIN
Here we are, the crux of the challenge! Mood swings are no joke in midlife. Irritability and sadness are the most common emotional symptoms of perimenopause and menopause.
Finding comfort in food and having a solid emotional connection is natural. It's at the centre of so many things we do! And occasionally, using food as a pick-me-up, as a reward, or to celebrate isn't a bad thing.
But when eating becomes our primary emotional coping mechanism—when our first impulse is to open the refrigerator whenever we're stressed, upset, angry, lonely, exhausted, or bored—we risk getting stuck in an unhealthy cycle.
The habit of turning to food to cope might then create guilt and shame — more difficult feelings to navigate.
Our emotional hunger can hit hard and fast. It's felt in our heads (not our stomachs) and usually demands a specific food taste and texture.
But these feelings don't come out of nowhere. Something led us to them, so let's get a little deep today. But first, let's see if we can determine the links in our emotional chain.
STRATEGY #6 - FIND SELF-CARE IN A NON-FOOD WAY
Okay, we get it! The last thing we want when we feel like we're drowning and torn in every which direction is someone telling us to practice self-care.
But now, more than ever, is the time to look after yourself.
Because this is the key to feeling more in control of your emotions to reduce the stress of eating, now is the time to make a plan to help you cope better with life's challenges - in a non-food way.
Giving yourself a little pre-emptive self-care during your day can do wonders for your 'I need a food reward' mentality of the evening.
So, give it a try, and create a self-care plan; whether it's a list, self-care wheel or a vision board, that's entirely up to you!
3 Basic Steps to Creating a Self-Care Plan
Our Top 20 Self-Care Ideas:
STRATEGY #7 - MEDITATION FOR EATING
Use a short meditation practice before we eat. Stay with us! We're talking super quick, like a minute or 2!
This strategy is a big one; research shows that deep breathing techniques significantly reduce the production of hormones associated with stress, such as cortisol.
Stress (Cortisol) – Sleep – Hunger – Loop
Continued elevated levels of stress affect our sleep quality. Poor sleep impacts our hunger hormones, increasing our hunger hormone (ghrelin) and decreasing our satiety hormone (leptin).
Now that we are tired and extra hungry, decision-making becomes impacted, we might eat poorly, move poorly, and then sleep poorly, so the cycle repeats itself.
Deep Breathing for Digestive Health
Deep breathing before eating primes the body to relax and prepare for digestion; this dramatically improves digestive processes, helping us to feel fuller sooner, reducing stomach bloating & indigestion, and helping to improve bowel function.
Breathing Practice to Try:
'Box Breathing', also known as resetting the breath or four-square breathing, these tips can help:
A little pause before eating with a minute or two of breathing practice can significantly help with the sense of urgency of emotional eating.
Author: Katie Lyons
Certified Nutrition Coach
You might also like to read our recent blogs.
https://aviiana.com/blogs/helpful-resources
Join Our Menopause Support Group For Free!
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Taking Control of Your Hormonal Balance During Peri/Menopause
Hey SISTA!
But here's the thing: many of the bad habits you may be struggling with during this time are not entirely your fault. Hormonal imbalances can impact appetite, sleep, and energy levels, making it harder to stick to healthy habits. However, there are steps you can take to regain control and manage your symptoms.
The most common issue many women face during peri/menopause is overeating. Hormonal changes can lead to changes in appetite and cravings, making it harder to stick to a healthy diet. Plus, stress and sleep disturbances can lead to emotional eating and cravings for comfort foods.
But here's the good news:
Our Nutrition Coach Katie and I have put together a Free Starter Pack to help you understand "your EMOTIONS and how they are linked to FOOD". Seriously you're not alone; emotional eating ranks as one of the biggest nutritional challenges people face, so all you need to do is join our FREE MENOPAUSE SUPPORT GROUP by clicking here.
Thank goodness I NOW have a toolkit filled with strategies that can help. Here are some of my go to's:
While it's true that hormonal changes during peri/menopause can make it harder to stick to healthy habits, you need to understand that you are not entirely at fault for the bad habits that may develop. By taking proactive steps to manage your symptoms and prioritise self-care, you can regain control of your hormonal balance and live healthier, happier lives.
I hope these tips help you feel more in control during this challenging time. Remember to take care of yourself and be kind to your body. You've got this!
Don't forget!
Seriously you're not alone; emotional eating ranks as one of the biggest nutritional challenges people face, so all you need to do is join our FREE MENOPAUSE SUPPORT GROUP by clicking here.
Author: Strong Coach Mary
You might also like to read: strong-bones-increase-your-bone-density?
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Author: Mary Doube.
Let's be honest…our BONES lack the sexiness of our other body parts like our "Gut" or "Muscles" - There is so much buzz around gut health at the moment - it's time "the skeleton" got some paparazzi too.
Our skeleton is not just the "Coat Hanger" where bits hang! The skeleton plays a crucial role in providing mobility & support for our bodies and most importantly, is a storage centre for minerals.
STRONG BONES are crucial as we move into the next phase of our fabulous lives.
Here's why….by the time we hit 40, less bone is made… and worse still, loss of bone mass is accelerated every decade after that. The total mass reduces by an estimate of 30-40% by the age of 70. So scary! The problem is, unfortunately, it's too late to do something about it when you hit your 60-70"s and bone density can get so low that even something as simple as sneezing can break a rib! So, unfortunately, we say HELLO to Osteoporosis.
What is Osteoporosis?
Osteoporosis is when bones lose strength and break easily, often following a minor bump or fall. These broken bones are most common in the wrists, hips and spine and are often referred to as 'fragility fractures'. The statistics are scary.... 1 in 2 women and 1 in 5 men over the age of 50 will break a bone due to poor bone health.
As a woman, we have a double whammy - Estrogen loss as we go through Menopause causes additional limitations on bone development and makes it even harder to maintain STRONG BONES. The bad news, my loves … women can lose 5% of their bone mineral density per year during the transition to Menopause!
So what do we do?
There is good news….you can take action and create bone-boosting lifestyle habits now to improve your future skeleton:
Add Bone "Creators" to your diet
• Resistance Training - Bone cells benefit most from short bursts of weight-bearing activity. When force is exerted on bone, fluid flows across bone cells, which triggers them to release chemicals that break down and rebuild bone in response. - Aviiana Workouts https://aviiana.com/ are a great example! 35mins (sometimes less), three times a week, is a solid start to maintaining healthy bones. No need to run and walk for hours, ladies!
• Calcium – a non-negotiable 700mg of Calcium a day: best source is dairy or beans, lentils, tofu, tahini, plus dark green vegetables.
• Add Vitamin D-rich foods to help you absorb the Calcium: the best source is oily fish & eggs.
• Enough Protein -2 to 3 daily portions to allow bone remodelling and to provide you with the Phosphorus and Zinc your bones need.
• Dark Greens & Prunes: Kale, Rocket, Broccoli Watercress and Brussels Sprouts are brilliant sources of Calcium, Magnesium, and Vitamin K. Indulge in the littlest of dynamos, Prunes – named a "skeletal superfood". Providing more Vitamin K than most fruits, it's thought they act on the cell-signalling pathways that lead to bone formation.
Limit "Bone Busters" to your diet
• Caffeine – A study found that consuming 800mg of caffeine a day (4 espresso shots) caused a 77% increase in Calcium in the urine – that morning coffee is weeing that beautiful, healthy bone away!
• Alcohol – Many studies have shown if you increase your alcohol intake, you reduce your bone formation, as well as deficiencies in mineral content. My suggestion is to keep alcohol to a minimum if any at all!
• Sleep - New studies have shown bone cells follow a 24-hour circadian pattern, with bone generation at its peak in the early morning hours. Therefore, sleep is a significant factor, and sleeping disturbance can harm bone health.
My personal transformation saw me increase my bone density in only one year, and I am constantly asked how I made that change. That's why I created the The Aviiana Wellness App, I am now obsessed with helping women build stronger bones and beating Osteoporosis, and helping women get their strong minds and body back. So do yourself a favour and say "no" to Osteoporosis by downloading my Menopause –focused App – Strong Formula, today (available on Apple/ Google Play).
References:
https://theros.org.uk/ Royal Osteoporosis Society
https://www.discountmags.com/magazine/womens-health-australia-april-1-2022-digital/in-this-issue/24083 Is BONE HEALTH The New GUT HEALTH? ArQcle by Gemma Askam April 2022
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3920744/ Bone and the Perimenopause
You might also like to read:
By Nicole Monteforte.
]]>"How can menopause be managed naturally?" is a question that is becoming more and more popular among women who are looking for alternative and healthy ways to cope with the symptoms of menopause. If you're one of those women, you've come to the right place! This blog will explore some of the most effective natural remedies for managing menopause symptoms.
First, let's take a closer look at what menopause actually is. Menopause is the end of a woman's reproductive years, and it typically occurs between the ages of 45 and 55. During this time, the ovaries stop producing eggs, leading to a decrease in oestrogen levels and progesterone levels in the body. This hormonal shift can cause a wide range of physical and emotional symptoms, including hot flashes, night sweats, vaginal dryness, mood swings, and more, which are no fun and, at times, quite debilitating. Trust me, and I have experienced them all first-hand.
The good news is that you CAN manage menopause symptoms naturally. So, here are some of my best and favourite options:
Managing menopause symptoms naturally is possible, but it takes a multi-faceted approach. By incorporating a healthy diet, regular exercise, herbal supplements, mind-body techniques, and breathing into your routine, you can reduce the severity of your symptoms and maintain good health during this transition. Strong Formula has been developed to tackle it by walking with you on the journey. Finally, and most importantly, don't hesitate to talk to your doctor about any concerns you may have about menopause. They can help you determine the best course of action for your specific needs.
In the end, remember that menopause is a normal and natural part of life. By taking care of yourself and seeking out natural remedies, you can make this transition as smooth and manageable as possible. So, embrace the changes, take charge of your health, and enjoy the journey! Download the Aviiana Wellness App NOW.
You may also like to read,
Anxious and Feeling Crazy? It may be Menopause. Here’s How You Can Cope.
Don’t go through it alone! Join our menopause-focused community today.
Let's get better together sistas!
Feel free to chat with us! Head to www.aviiana.com or follow our Aviiana Facebook, Instagram, or LinkedIn pages.
Author: Nic Monteforte
Reinvention and Stress Management Coach
]]>Menopause is no joke and unfortunately, both awareness and access to menopause-related information and services remain a significant challenge in most countries. BUT don’t worry ladies, I will start and KEEP the conversation going!
It's no secret that I have struggled with my health over the last 15 years, and through my own pain & suffering, I have learnt to heal myself and so many women through the principles of the Aviiana Wellness App. Sometimes I wish I didn't have to go through the pain, but it taught me so much about how the body works and how to revitalise my health, leaving me feeling effervescent, stronger and happier than I have been for a long time.
Also Read: Mary’s Journey of Self-Love, Self-Prioritisation, and How You Can Do The Same
One of the key factors of my success came from my SUPPORT network.
My awesome COMMUNITY!
It's FACT.
Research can confirm that we are actually more strongly impacted by our peers and community than by our genetics. My community – in the form of friends, family, doctors, and even neighbors became a critical factor in my personal quest for wellness. That’s why I’m such an advocate for community-based healthcare. Ensuring that women are in groups where they can be heard by others in similar situations, feel supported, and held accountable - it’s an amazing tool for creating long-lasting change.
I see this over and over. Many of my clients reach out after months or even years of experiencing menopausal symptoms like weight gain, brain fog, anxiety & depression (to name a few), thinking that these issues will just pass or that there isn't anything that can be done about them. Upon joining the Menopause Support & Wellness for Strong Women community, women realise that there ARE answers, and suddenly, they become positively influenced by others who are focused on cultivating their strongest mindset and body after 40.
It's these strong friendships and relationships that are the key to a healthy life - it’s WHO you spend time with that has a tremendous impact on your health.
Participating in a community bonded by attitudes, values, and goals is an essential ingredient to success. Seek a community bonded by a shared value to improve health to greatly improve YOUR mental health & wellbeing.
So what is the TRUE power of finding and joining a community?! A STRONG sense of community can help cultivate 6 key benefits:
Studies also show that when you're held accountable for your goals, you're much more likely to achieve them. I see this everyday within the Aviiana “tribe”. The Menopause Support & Wellness for Strong Women community is built to create a deeper sense of purpose for women going through menopause. Knowing you have others sharing the same journey is key.
Don’t go through it alone! Join Aviiana's menopause-focused community today.
Let's get better together sistas!
Feel free to chat with us! Head to www.aviiana.com or follow our Aviiana Facebook, Instagram, or LinkedIn pages.
]]>You are not going crazy, I promise, but boy does it feel like that.
You can’t focus, you start to get sweaty palms and everything around you blurs into one. You can't think straight, you can’t make any decisions – even the basic ones like what shoes to wear. Someone asks something from you and it's like you have been asked to cut your right arm off. Yep, this is the one symptom no one really tells you about and the one symptom that happens whether you like it all not.
Also Read: What is Menopause and 5 Signs You May Be Experiencing It
Anxiety!
The thing here is that more often than not, you don’t have any reason to have anxiety but it's taken charge anyway. Well, I am here to explain to you why and my go-to’s for when it takes control.
Also Read: Mary’s Journey of Self-Love, Self-Prioritisation, and How You Can Do The Same
It's important to understand that these changes in your mood or your anxiety levels are all happening because of the changes in hormones in your brain and are totally out of your control. It’s not your fault and, no, you are not losing your marbles.
When you start to go through menopause, your body stops reliably producing estrogen. When this happens, the pituitary gland which is located in the base of your brain goes into overdrive and starts to produce more of a hormone called follicle stimulating hormone or FSH. This is the hormone that supports the reproductive system in producing eggs. Now, add another layer to that with estrogen levels also being connected to cortisol level – the stress hormone and the chemical cocktail in your brain starts to take shape leaving you to handle the aftermath – anxiety. So, it's not your fault and you are not alone as most women we have spoken to have all felt its impact.
So, what can you do about it?
For me, the anxiety was by far and away the worst of the symptoms I endured during menopause, so lucky for you I have many tricks up my sleeve. Here are my top 3 anxiety hacks that got me through those days when all I wanted to do was stay in bed:
Remember, you are not alone and you are not quite ready for a straight jacket yet. It's part of this journey we are all on and it does stop happening. You are not stuck this way forever! Try one or all of my favourite go-to’s and kick those menopause symptoms out the door!
Feel free to chat with us! Head to www.strongformula.com or follow our Strong Formula Facebook, Instagram, or LinkedIn pages.
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Warning: Tearful intro ahead. Get your tissues, you’ve been warned!
Sistas, I’d like to start the year with a STRONG mantra. Say it with me: #2023StartsWithMe!
I’m going to be honest. This piece was a difficult one for me – I literally cried the whole time I was writing this. I’m going back to my past to remember when I really struggled with my mental health, suffering with severe anxiety. I had reached 120kg (265lbs) and my world was so dark. My body was weak and broken, while my mental health was severely deteriorating. I remember watching my three daughters play (they were younger then), and I’m telling you now – if it wasn’t for them, I would not be here telling my story today.
I was desperate.
I was desperate to understand how to save myself. This was literally a life or death situation. What would be the trigger? How could I help myself?
Well, here goes.
I had a powerful visualisation. I saw ME. A laughing & happy ME in a strong, agile body. I could smell that new ME in my perfume. I could see my shoes, I could hear the laughter of a new, strong, gravelly voice. So, I decided I wanted to be HER. On the 16th of December 2015, I looked in the mirror and decided I was GOING TO BE HER. And so, the journey began. One FULL year of reading, learning, experimenting and documenting. A crusade that led to the creation of the Aviiana Wellness Program (formerly known as Strong Formula)”
The journey to wellness was a mix of an incredible GP, an experienced counsellor, amazing friends & family, strength training and most importantly, nutrition. One other important thing came to light. I realised that the secret to my journey to wellness was fundamentally:
My commitment to honouring and prioritising my wellness, over everything and everyone else.
The successful outcome was underpinned by self-love and prioritisation. The concept was both revolutionary and a total no-brainer at the same time!
So, why am I telling you all this? Because I want to share my 11 go-to’s for making yourself a priority going forward this New Year – here’s to loving and investing in yo’self just as I did. And I NEVER LOOKED BACK.
Don’t feel bad about doing this. Women, especially, can grow accustomed to putting others first. Although there’s a time and a place for this, it shouldn't be a habit that costs you your mental or emotional well-being. It's NEVER too late to start making you “NUMERO UNO!”
Do it. Don’t procrastinate. Seek a healthy body - get active and eat like your life depends on it, because it really does! (Also read: 2 Food-Focused Steps to Alleviate Menopausal Weight Gain)
Don’t worry about what society thinks or expects of you. You can’t make everyone happy, so this is a waste of time and will only slow you down on your journey to being the best you.
Jump on opportunities and create your own destiny. The timing is never going to be perfect for that next big step in your life. Look at me! My husband was sent to me by the gods so early after my breakup – but I took the risk! I seized the moment. Thankfully I am now the happiest woman on the planet. Not to mention the creation of Strong Formula - what a blessing!
How often have we heard “nobody’s perfect, everyone makes mistakes.” But the older you get, the more pressure you feel never to fail. Cut yourself some slack! Make mistakes so you can learn and grow from them. Embrace your past. You’re constantly changing and growing from who you once were into who you are today and who you will be one day.The lessons you’ll gain are priceless.
A big one for me. Protect your energy. It’s not rude or wrong to remove yourself from situations or the company of people who are draining you.
Feeling afraid is natural and human. Don’t fear your fears — understand them. This healthy exercise can really help with your mental health. Challenging and evaluating your fears helps you to gain clarity and reveal issues in your life that cause you anxiety. That, in turn, can help alleviate some — if not all — of your anxiety. (Also read: Menopause Fatigue is Real. Here’s How You Can Counter It)
We so often doubt ourselves and our ability to do what’s right, when most of the time we do know in our hearts what’s best. Remember that your feelings are valid. You’re not losing touch with reality. You know yourself better than anyone else, so be your best advocate.
One of the most important lessons for me was understanding that “I am not my feelings”. Allow yourself to feel things fully. Lean into pain, thrive in your joy, and don’t put limitations on your feelings. Like fear, pain and joy are emotions that will help you understand yourself.
Try to notice at least one beautiful, small thing around you every single day. Today I noticed my 11 year old’s small sweet hands. OMG I nearly cried from cuteness overload! Make note of it, and be grateful for it. Gratitude not only gives you perspective, it’s essential to help you find joy.
Isn't there enough negativity in this world? You don’t need to add yours to the mix! Speak kindly to yourself. Celebrate yourself (and not only on your birthday!). You’ve come so far and grown so much.
Be patient with yourself. Self-love may not happen overnight. But with time, it will settle itself into your heart. Yes, you may struggle at first, but like me – I look back on these moments and see how they were stepping stones on my journey to becoming the best version of me!
Feel free to chat with us! Head to Aviiana For Everything Perimenopause Menopause And More or follow our Aviiana Official Facebook, Instagram, or LinkedIn pages.
]]>Author: Nic Monteforte
“I love you, but I love me more” - Samantha, Sex and the City
I have decided to own this quote and make 2023 a year that starts with me. Easier said than done, I know. However, as I sit here and write this blog, I am exhausted, burnt out, my body is sending signals that it's tired and I find myself overwhelmed at the smallest things. I have been here before, too many times and fortunately for me, I also know exactly what I need to do to shift it. (Also read: Menopause Fatigue is Real. Here’s How You Can Counter It)
“I love you, but I love me more!”
So, what does loving me more even look like and HOW exactly does one do it, when we have the challenges of menopause added into our already hectic lives?
Putting you first and responding to these epic changes we are all facing in a positive way are HABITS or RITUALS — ones that you can cultivate if you put your mind to it. Where you can go wrong is thinking that creating new habits or reigniting previous habits is hard work and I can tell you, it's not. Let me give you an example. Getting back on track with a habit like exercise or walking is as simple as positioning your walking shoes somewhere that you have to walk past when you get up in the morning and doing that for 7 days. It's not about walking…yet…it's about activating the reward centres in your brain by doing little changes often and feeling like you are achieving something. Eventually you can add in a 5 or 10-minute walk (which you will want to do once your shoes are on) but a simple ritual like that is all your brain needs to kick start the desire button in your brain and then it all starts to flow from there.
So, how do we apply the same thinking to ourselves and our absolute right to ‘love me more’ without a feeling of guilt, or that everyone else's needs matter more than our own? Building small habits and rituals into your daily routine that are not time consuming, are simple and feel good are all you need to do. The Aviiana Wellness Program (formerly known as Strong Formula) is all about ‘loving me more’ and has been designed to do exactly that. It builds small habits into your everyday life and over time slowly grows (without you even knowing or having to think about it! Basically, it's done all the hard work for you)!
So let me share with you my top 3 ‘love me more’ habits and rituals that are my go to’s when it's time for me to do ME:
Now, to be fair, most of these little treats are all part of Strong Formula, so I can’t claim them as my own, except that they are my way of ‘loving me more’ and making 2023 the year that starts with me.
If you’d like to get started in learning more about ways to show love to yourself through a healthy and active lifestyle while being surrounded with a community of strong, like-minded women, check out the Aviiana Wellness Program
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IT’S OFFICIAL. The holiday season is here, woohoo!
Starting this week, we can brace ourselves for a month of parties, feasts, festivities, and holidays, but it can also be scary, especially for health-conscious people like us.
So, I’m making a plan!
Even though my number one philosophy is that life should be grand and you should not restrict yourself from things you enjoy, it can be helpful to enter the holidays with a plan to keep your lifestyle in healthy balance as you continue to focus on managing those menopausal symptoms.
These are the steps I personally take to make sure I don’t begin the new year trying to make amends for the month that has gone by.
Kick stressful thoughts out the door
First and foremost, embrace a mindset of growth and learning. This means remembering that your food choices don’t equal your value as a person, and staying positive even when things don’t go exactly as you plan.
The holidays are challenging for everyone on the eating front, and self-compassion goes a long way toward letting you come out healthy and happy on the other side.
In short, don’t let one or two frustrating events spoil the entire season.
Pick your battles
Be realistic about what you can and can’t tackle. While, “I’m not going to eat a cookie for the entire holidays” is unrealistic for most of us, “I’m not going to eat any cookies at the office” is entirely doable.
Have a good look at your calendar and evaluate which events are worth a bit of a food splurge. You can use whatever criteria you want for this, from the quality of the food to its sentimental value.
What’s important is that it’s worth it to you.
Two special occasions per month is a reasonable target. You can dial this slightly up or down depending on your goals and how important the holidays are to you, but if you’re celebrating multiple times a week, it could be problematic.
Once you have chosen your truly special occasions, don’t worry about them anymore. Look forward to enjoying them guilt-free. We’ll use the following steps to make sure the impact is minimal.
Now, the Plan Stan
Now that you’ve chosen what is worth splurging on, you have also decided what isn’t. For me, this is work-related events. I love them, but food is not the focus for me when mingling with clients! When these are events that I can’t gracefully opt out of, it’s important that I know what my plan will be before heading in.
Always remember that food isn’t the reason you’re attending and try to focus on people and activities instead. That said, when planning for food, there are a few key factors to keep in mind:
Aviiana Approved Recipes
If you are going to indulge in a cocktail, why don't you consider making it yourself? Here are some cocktail recipes from The Big Man’s World that you can try!
How to make sugar free simple syrup?
This simple syrup is a low carb and sugar free take on the cocktail and beverage addition! Made with just 2 ingredients, it’s perfect for both alcoholic and non-alcoholic drinks! 2 grams net carbs per serving. This syrup is so simple to make, and you’ll add it to more than just cocktails. It’s great in coffee, hot drinks, and smoothies!
Instructions - start by adding the sweetener and water into a small saucepan and place it over low heat. Stir it gently, while it dissolves, and allow it to heat up until it begins to simmer. If using the xanthan gum, add it here and whisk well, until dissolved. Remove the saucepan from the heat and allow it to cool completely.
Here are the specific ingredients for each of the 4 cocktails.
Espresso Martini
A traditional espresso martini has 230 calories and 25 grams of sugar. This low calorie version has just 98 calories and 0 grams of sugar. That is a saving of over 130 calories.
A traditional Long Island Iced Tea has 220 calories and 23 grams of sugar, but this low calorie Long Island Iced Tea has just 120 calories and 0 grams of sugar. That is a saving of 100 calories each.
A standard margarita has around 250 calories and 32 grams of sugar. This low calorie or skinny margarita has just 100 calories and 1 gram of sugar. That is a saving of 150 calories.
A classic mojito has 240 calories and over 30 grams of sugar. This low calorie mojito has just 95 calories per standard drink and zero grams of sugar. That is a saving of over 145 calories.
Have a try at making a couple and feel free to let me know what you think! Drop us a message on Facebook or Instagram.
Now you're armed with a plan and ready to enjoy the festivities ahead!
Merry Christmas, sistas. You know how much we love the Aviiana Wellness App, so as dorky as it sounds, we miss you already and can’t wait to smash our goals in 2023! 🖤
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2022 – what a hell of a year but we pushed through! Now, time to enjoy the festive season.
Hard to admit most times, but we tend to put so much pressure on ourselves around Christmas, like trying to hit a weight loss goal and feeling guilty to go out and enjoy some beverages. Isn’t Christmas hard enough?
Let's be honest, who the heck wants to be tracking their food over Christmas?
I encourage you to do the best you can during this busy time and not stress about it too much. If you focus on these little things, then you won't feel guilty for enjoying yourself. I'd rather you relax a little and start January with a fresh new mindset. ROCK SOLID.
Think about having something set in stone so you can get straight into it. If you don’t know how to face the holiday season with the right mindset and approach towards food and fitness, feel free to chat with me via Facebook, Instagram, or LinkedIn. I’d be more than happy to help you!
In the meantime, here are my top 4 tips to help you genuinely enjoy festive season:
Get ready for bumps in the roads ⚡️
Executing your plan may be easier said than done. For instance, buffet-style meals whilst staying in hotels on holidays or at all those summer BBQs can be particularly challenging for many people as there are no clear boundaries to stop you from overeating. If holiday events are difficult for you, chances are you’ll fall victim to the same traps over and over again.
Do you skimp too much on dinner then lose it at the dessert table? Do you eat a dozen dips/cheese/crackers before the real meal even starts?
Try to anticipate these obstacles and set up an alternative course of action. In the buffet example, the sheer number of options can often overwhelm our better judgment. Avoid this by committing beforehand to only eating one (satisfying) plate of food. When it is time to serve yourself, examine the entire table of options before making your decisions, then choose the tastiest items you can find that are as healthy as possible. Once you’ve made your selections, eat them slowly and mindfully. Setting up your alternative plan before the event prevents you from having to make decisions in the heat of the moment and reduces your reliance on willpower.
Be reasonable ⚡️
When planning your attack and anticipating the obstacles, it is absolutely essential that you are realistic about the situation and your abilities, or your plan will certainly fail. I don’t know anybody who can make it through multiple hours of drinking on nothing but raw carrots and celery, so don’t make that your goal. Be smart about your strategy and honest about your limitations, and make sure that your plan will work in reality, not just in theory. If you feel like you’re guessing about what your options will be, try to find out more about the event itself and what to expect. If you aren’t confident about your ability to execute the best plan you can think of, consider recruiting a friend for more ideas and moral support!
Execute the 80/20 rule ⚡️
Eliminating unintentional and totally not-worth-it splurges is a huge part of winning the holiday game. But even then, there’s a lot of extra sugar to contend with. That’s why during the holidays, it is more important than ever to lean on the 80/20 rule — a fundamental principle of the Aviiana Wellness Program (formerly known as Strong Formula). Eat clean 80% of the time! If you have enough impactful habits, you should normally be able to get away with doing “most of them, most of the time” and maintain your weight and health. This is the best possible thing you can use your willpower on during the holiday period.
Keep Moving ⚡️
Don’t be afraid to change your goals slightly so they fit into YOUR lifestyle over Christmas, particularly when it comes to activity. I want you to keep moving, ladies! Aim to walk every day, do some stretching or better still a workout here and there.
To help you further, here’s my FREE AVIIANA WELLNESS PROGRAM E-BOOK using no equipment, done ANYTIME, ANYWHERE.
I want you to spend the next few weeks setting some really good goals as you get ready for the new year. It’s time to have fun and enjoy the season without letting menopause get in the way, because guess what?
It's going to be YOUR YEAR!
]]>Trust me when I say this: I totally feel your pain around weight gain from menopause. It has been the bane of my existence ever since the dreaded M-word started to play its role in my life.
Now, whilst I have always had to be conscious of my weight (because I’m a 5’1 stocky Italian), I generally found it easy to manage in the past with movement and clean eating. However, since menopause came on to the scene, no matter what I did, my belly fat just would not budge.
If you’re going through the same thing, it’s essential to know these two main factors that play out:
Other lifestyle factors include:
(Aside from weight gain, you can know more about the other symptoms of menopause here: What is Menopause and 5 Signs You May Be Experiencing It)
The good news is that it’s not all doom and gloom. There are many things you can do to support yourself through this phase (which does pass, I promise!) I have 5 key areas that I focused on to combat weight gain and still do to this day because they are not only good for you but also make you feel great.
1. Strength training
Yep, lift weights! The more you lift, the more you increase your metabolism by building muscle. The more muscle you have, the more fuel your body burns. It’s a myth that weight training makes you big and bulky. At our age, it’s the best thing that you can do not just for managing belly fat but also to make your bones strong. Win - win!
2. Walk, walk, and walk some more
Walking for 30 minutes per day gives your metabolism a great little boost. Not only that, it’s also scientifically proven to reduce stress and anxiety. So leave your phone and get out on foot. Be conscious of the surroundings and be present in the moment. Everything will still be there when you get back and you will have a clearer and more peaceful mind to actually deal with it.
3. Think before you eat
It’s really a vicious cycle once the weight starts packing on. You feel down and depressed and your self-esteem plummets, which leads you to eat from emotions rather than wellbeing. Begin to be more conscious of when you eat and why you are eating. Is it real hunger? Boredom hunger? Depressed hunger? Note this down in your phone over the course of a week and see what patterns begin to emerge. Once you start noticing when it’s not real hunger, then choose meals or snacks that give you the fix you need without the excessive calories. My general go-to snacks would be hummus and crackers, avocado and tomato on crackers, nuts, and a kiwi fruit. When I have a sweet tooth, I go straight for one of Strong Formula’s sweet treats. (Get your FREE Recipe, Workout, and Meal Planner here)
4. Pranayama breathing
This is an ancient yogic practice that supports our life energy (our breath). It is simply put as a way of controlling your breathing which in turn calms the nervous system down. How does this affect weight gain, you ask? Well, during the hormonal changes from menopause, we can often feel anxious, which causes our body to release adrenalin and cortisol. Cortisol is the real killer as it inhibits our ability to burn fat as a fuel which means we store more fat. Pranayama breathing calms the nervous system down and counteracts the negative impacts of adrenaline and cortisol production. The calmer our nervous system, the more our body functions optimally and less fat is stored. So how do you practice pranayama breathing? Start by committing 10 to 15 minutes a day. Find a comfortable place to sit or lie down on, and begin with a 1-1-2 pattern. For example, inhale for 5 seconds, hold for another 5, then exhale for 10 seconds.
5. Accept and surrender
Whilst this is the last one, it is probably the most important. It took me a long time to get to this stage, but when I did, everything changed. The more you fight against what is happening, the more stress you put yourself under, the more fat you store, the more your self-confidence takes a dive. If you’re doing all of the above things consistently, then the only thing left to do is to surrender and accept that this is another stage in life. It will pass and you are AWESOME no matter what your belly looks like.
I highly encourage you to give them a try. I know they work because I am living proof, so come along for the ride! It ain’t that bad once you know the why’s and how’s. If you’d like to get started in working out, eating the right way, and so much more, while being surrounded with a community of strong, like-minded women, check out Aviiana Wellness Program (formerly known as Strong Formula) HERE.
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Menopause and weight gain are real, and most women are led to believe that fluctuating hormones are the major contributor as we go through the menopausal transition. The truth is, hormones are only one of the reasons for weight gain after menopause. Depression, anxiety, and lack of activity can also be contributing factors to weight gain for many women. (Also read: Weight Gain and Menopause: Is Menopause Causing Weight Gain?)
Here are some of the scientific reasons why women gain weight during the menopause phase:
We are NOT victims to our hormones. I know I am ready to kick menopause out the door! We can help our bodies manage weight gain by understanding what to eat. Of course, other lifestyle factors such as resistance training, improving sleep quality, and managing stress are just as important, but in addition to those, here are my top two tips for managing weight with food:
1. Eat adequate amounts of protein (like, SERIOUSLY)
If you need to change nothing else in your diet, please consider increasing your intake of protein. It’s a massive needle mover when it comes to weight management because it slows digestion, so you’ll feel fuller for longer without the “bloat”. Adequate protein helps hugely with insulin response; your body is better able to manage blood sugar levels, effectively allowing for less fat storage.
A protein-rich diet also allows us to build muscle. In fact, we cannot build any muscle tissue without it. We must get the essential amino acids from the food we eat or drink. The more muscle fibres we have, the more calories our body uses to maintain them. Rather than strong calories, we can become strong calorie-burning machines.
Consider using a protein powder supplement to boost your intake — I’d recommend trying my absolute favourite green smoothie recipe included in Aviiana's FREE Recipe E-book!
2. Be choosy with your carbs
Are you holding off on your toast at breakfast only to be craving biscuits by 10AM? Wouldn’t it make more sense to eat appropriate amounts of whole food carbohydrates throughout your day and be satisfied? Satisfaction is the name of the game when it comes to carbs — deprivation can lead to ’stuff-it style’ binge cycles down the road.
If you are experiencing menopausal weight gain or are worried that this might become an issue for you in the future, it’s time to get informed. Check us out at aviiana.com to get access to more menopause-related information, ongoing support and more!
]]>Author: Nic Monteforte
Menopause is real and it should not be ignored. Millions of women from all over the world have struggled with its symptoms whilst being unconsciously pushed to silently battle with it for a majority of their womanhood. One of Aviiana's amazing coaches, Nic, walks us through her own journey with menopause and how she avoided letting it take over her life. To learn about her story, including practical tips for minimizing her symptoms, read away!
Having spent the best part of 20 years suffering from severe endometriosis that led to an early partial hysterectomy (meaning, they left my ovaries because of my age), I really know how much hormones can be a debilitating experience. So, imagine how excited I was when post-hysterectomy, everything felt in balance for the first time ever.
I had six amazing years of freedom from the issues as it related to female hormones and boy did, I feel amazing. What they forgot to mention, though, was that a consequence of this hysterectomy could lead me to early menopause AND that there would be symptoms that would be brought on and push me straight back into another two-year journey of hormones controlling my whole life.
Now, whilst there are many symptoms of which I have felt them all, the one that has really lasted and has been most impactful is the fatigue! Yes, there is a symptom called Menopause Fatigue — it’s real and boy does it take its toll.
“But why?”, is the ultimate question…
The facts:
During perimenopause and menopause, our ovaries decide it’s time to stop producing estrogen and progesterone (progesterone is the hormone that helps us fall asleep and stay asleep). The knock-on effect is that our adrenals and thyroids stop working as they should, and these hormones regulate the energy that our bodies’ cells produce. All of this really wreaks havoc with how our brain works, and when you put it all together in the mixing pot, bingo – FATIGUE!
You would think that would be enough, but we need to add in the other little favourite symptom of mine — night sweats, which causes restless sleep patterns from overheating. One last final symptom is that lack of estrogen causes the need to ‘wee’ more, especially at night.
Is it any wonder that we are all feeling EXHAUSTED all the time? (Also read: What is Menopause and 5 Signs You May Be Experiencing It)
What can we do to alleviate this?
Movement
Yep, just when you think you don’t have the energy in you, you need to move even more. Exercise of any kind releases endorphins, which are the feel-good hormones that actually re-energize your body and make you feel good. Try to do it first thing in the morning when you generally have more energy, even if it's only for ten minutes. I promise it will change everything!
Avoid alcohol!
Alcohol is a hot flush trigger and goodness knows we don't need to prompt those coming on any more than they already do. Try to limit your drinks at night and leave it for the weekend when you have less pressure on your body.
Natural supplements
Magnesium and melatonin are two great supplements that help relax your physical body and support better sleep and a calmer nervous system. They are my go-to’s every night before bed and they do make a big difference.
These are my top three tips for starting to manage the menopause maze of fatigue. They were tools I used every day to get me through that extremely challenging time we all HAVE to endure.
I am through the hard part now and feeling back to my normal, unexhausted self…but I still am in bed by 9pm!
The Strong Formula mobile app is committed to helping perimenopausal and menopausal women get their STRONG back, in every sense of the word. Equipped with the 5 x 6 formula program, our goal is to empower and guide women through their mental, physical, and hormonal health and well-being.
Author: Mary Doube
As women, we will experience menopause at some point in our lives, and yet so many of us around the world are still not getting the support we need. So, what actually IS menopause and what are the different stages of menopause to help you identify its onset in your own body - either now or in the near future?
Menopause is a transitional period where our bodies start to slow down on their reproductive abilities. For most of us women, this transition is not a fun ride at all. We begin to experience a shift in the way our body works physically, emotionally, and spiritually. The lucky ones breeze through a problem-free menopause!
Menopause is influenced by a change in hormone levels. During our fertile years, our ability to produce an egg each month is associated with the release of a hormone called ‘estrogen’ that is mainly produced by the ovaries and controls our reproductive cycle. As we get older, our store of eggs in the ovary decreases and our ability to conceive diminishes. At this time, less estrogen is produced, causing our bodies to behave differently. However, our bodies do not stop producing estrogen overnight, and the process can even take several years, during which symptoms arise gradually. This gradual change is called the Peri-menopause phase – typically occurring between the ages of 45 and 55 (but can sometimes be younger).
At around the age of 50-55 years, the monthly cycle stops completely – no more ovulations, no more periods and no more pregnancies. This is Menopause.
Post menopause is the time following the last period and is usually defined as more than 12 months without periods.
Now that we have identified the 3 stages of menopause (peri, menopause and post menopause), let’s understand the most common symptoms amongst women.
1. Hot Flushes & Night Sweats
The most common symptom of menopause. We suddenly find ourselves feeling hot and sweaty, with flushed red skin and increased heart rate, followed by suddenly feeling cold. Though the exact reason isn’t fully known, it’s said that hot flushes are brought about by changes in the hypothalamus, which is a part of the brain that coordinates the body temperature. If it becomes aware that the body is too warm, it initiates reactions in our bodies such as increased blood flow to deplete the heat, hence the hot flushes, followed by cold sweats.
2. Weight Gain
Though weight gain reasons vary for every woman, the most common areas that gain extra weight are around our waist and abdominal region. Weight increases due to the reduction in metabolic rate and changing hormones. Common factors also include aging, lifestyle, and genetics.
3. Insomnia
The menopausal change in estrogen and progesterone contributes to disrupted sleep. Tiredness and fatigue become inevitable and the insomnia cycle goes round and round. On the other hand, melatonin, which is vital for sleep, also decreases as we age.
4. Joint Pain
As we progress through menopause, the changes in hormones create more aches and pain around the joints, particularly the knees, shoulders, hands neck and elbows. However, this can be alleviated by moving our bodies more. Strong Formula’s 5 x 6 program includes health and wellness plans that cater to women who are going through any stage of the menopause cycle. Through Strong Formula’s guidance, we can start with simple exercises and progress from there.
5. Anxiety & Depression
Low levels of estrogen can affect other critical parts of our bodies, including the brain, causing changes in our emotional state. The accumulated stress from the previously mentioned physical manifestations of menopause can also lead to anxiety and depression as they could potentially take a toll on our everyday lives.
Other common symptoms include passing urine more often by day and/or by night, vaginal dryness, thinning hair and skin, loss of skin elasticity or serious long-term effects such as the bone thinning disease Osteoporosis, Diabetes, high cholesterol, and heart disease.
There are many ways to improve specific menopause symptoms: Hormonal and Non-Hormonal.
Hormonal methods include hormonal therapies (eg. HRT - hormone replacement therapy) or birth control pills to help our ovaries to continue producing estrogen. This can also include medications such as antidepressants to reduce our mood swings and other allopathic medication for joint pains and weight gain. These treatments are typically prescribed by doctors.
On the other hand, Strong Formula is a non-hormonal method of treating and alleviating menopausal symptoms. Our 5 x 6 Formula helps women like you manage menopausal hot flushes, night sweats, insomnia, diminishing bone density, anxiety, & depression delivered effectively in bite-sized content through a fully immersive mobile app. Read more about Aviiana Wellness Program HERE.
Either way, we are always known to have great intuition, especially when it comes to our bodies. If you are struggling, advice and support is widely available both Hormonal & Non-Hormonal. Menopause is a time when our bodies deserve some extra tender loving care. We don’t have to suffer in silence but should instead TAKE CHARGE to live our best life well into our 50’s and beyond.
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Don't miss your chance to join me in the FREE "Menopause Support & Wellness for Strong Women Group" to build a Stronger You.
]]>Don't miss your chance to join me in the FREE "Menopause Support & Wellness for Strong Women Group" to build a Stronger You.
You will be part of the Aviiana Wellness Program (formerly known as Strong Formula), receive fitness, nutrition and sleep tips. Join the community NOW and give me the chance to show you the difference I can make to how you feel about YOU.
CLICK HERE TO JOIN ME NOW!
]]>Katie Lyons
Certified Precision Nutrition Coach
Katie will educate you on all thing's nutrition, good food choices and so much more. Her recipes are YUM and will support your Aviiana journey and beyond.
Katie is a Certified Precision Nutrition Coach.
Nicole Monteforte
Reinvention and Stress Management Coach
Nicole has been through it all and is on a mission to support women manage stress, anxiety and reinvent themselves as they head into the next amazing chapter of life.
Nicole has a Bachelor's Degree of Physical Education, Certified Level IV Fitness, Foundation in Counselling Certificate, Certificate in Transcendental Meditation.
Are you a woman over 40, and starting to feel those biological changes?
Are you sick of feeling down and out & so busy all the time or at the bottom of the pecking order?
This is your opportunity to make that change and let me and my amazing coaches support you to feel STRONG again.
The time is NOW for you to make a change.
CLICK HERE TO LEARN MORE ABOUT THE AVIIANA WELLNESS APP NOW!
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SISTA’s that dare to get STRONG again…. Don’t take my word for it, click the image and hear what women from all over the world are saying. The Aviiana Wellness Program is (formerly known as Strong Formula)
A step-by-step PROGRAM that’s specifically created to help women enjoy their golden years. The Aviiana Wellness App is a non-hormonal method of treating and alleviating menopausal symptoms. Let me guide you through a 6-week step by step plan that helps you manage menopausal hot flushes, night sweats, insomnia, diminishing bone density, anxiety, & depression.
The Aviiana Wellness App enables a woman to re-discover their identity as they transition through perimenopause, menopause and help alleviate the symptoms associated with the often tumultuous physical and emotional journey.
Built on 5 key pillars, the 6-week program empowers and guides women 40+ to get their “Strong” back in every sense of the word. You will also be part of an exclusive Rewards ecosystem just because you value YOU. Ladies, get ready because…STRONG is the next chapter of YOU!
After months of work we are excited that The Aviiana Wellness App is here!
Choose your Program today, and you can also get lifetime access.
Click here to learn more about the The Aviiana Wellness App.
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