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The MENOPOT Commandments

Monday, March 08, 2010

OKAY, OKAY ! ! ! ....... I HAVE SEEN THE LIGHT ! ! !

1. Thou shall not eat less than 1200 cals per day or you'll effectively shut down thy metabolic drive, and thus thy calorie burning potential. Aim for 1400-1600 calories per day based on activity level.

2. Thou shall eat smaller, balanced feedings every 3-4 hours starting with breakfast and ending with dinner.

3. Thou shall eat lean protein at every meal and the mid afternoon snack. Protein is thy appetite, carb crave killing friend.

4. Thou shall cross train thy cardio (don't do the same thing all of the time--- mix it up). Burn 400 calories of cardio 5 days per week. Increase thy activities of daily living. Get up and move more.

5. Thou shall add intensity intervals. Too many women look like night of the living dead on their treadmill or elliptical. Ramp it up and shake up those post-40 fat cells. Sweat!

6. Thou shall strength train 2 x week, paying attention to thy upper body especially, since thy legs are getting their cardio workout. Don't forget thy core and stretches at the end of each session.

7. Thou shall boost thy daily intake of potassium rich fruits: melons, bananas and citrus fruits like oranges and lemons, which are high in potassium.

8. Thou shall boost thy daily intake of vegetables (inc. Salad) Choose in particular, yam, dark leafy vegetables like kale, collard greens, spinach, pak choi, broccoli and cabbage, as well as peppers, tomatoes and a variety of others.

9. Thou shall eat lots of fiber.

10. Thou shall avoid white carbohydrates: (sugar, bread, pasta, rice, potatoes, etc)

  Member Comments About This Blog Post:

SHEALUNA 3/9/2010 4:40AM

    LOVED this post! Moses would be proud.

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WHOAMOMMA 3/8/2010 1:44PM

    Really got the message with these.

Thanks for sharing.

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    Hey, great blog!! You get the A+ for smart girl today!! emoticon

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PATRICIAANN46 3/8/2010 12:14PM

  Good Morning.........Loved your blog, as usual. You seem to be very knowledgeable, so I have a question that you might be able to answer for me. I have had swelling in my left foot, ankle and lower leg for several years. I have been to the Dr. and she has me on a diuretic and I also wear a compression hose. My question is.......I think that it might not be in my best interest to drink 8 cups of water a day as it will probably make the swelling worse. What do you think? It might be wise for a site like SP to suggest that your Dr. be consulted before drinking this amount of water just in case you have a condition that could be made worse. Any ideas???

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GRANDMAZ23 3/8/2010 11:12AM

  Uh-oh! I think I'm breaking commandments 4, 5, & 6 on a daily basis! Exercise, or the lack of it, is my biggest hurdle in living a healthier life. Thanks for your entertaining spin on life!

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BROOKDOESLIFE 3/8/2010 10:49AM

    Hahaha! I LOVED THIS BLOG! How in the world do you come up with this stuff. Are you a writer?? You could write a book. Anyway, awesome rules to abide by. I think I might have to print this out, lol.

You rock! Keep these blogs and thoughts coming. Thank you for sharing all this.

emoticon emoticon emoticon

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Kill the Scale ! ! !

Sunday, March 07, 2010

Every time someone told me they could not lose weight no matter what they did, I always suspected they were eating more that they admitted to. I would ask them the typical questions, then I would nod understandingly, and console them with words like: ' just hold on a little longerÖitíll come off'.

Well guess whoís wearing the shoes nowÖÖÖ.thatís karma

At my height (5í11), 1200 to 1300 calories a day should guarantee me SOMETHING on the scale. It has been almost a month. Iím not hungry, because I eat a lot of vegetables. I cut my salt intake to under 1500. And Iíve been avoiding the foods I found out could make me retain water. I donít eat simple carbs (bread, pasta, rice etc). In fact I limited myself to oatmeal for a starch. I donít need more calories, because Iím not hungry; Iím just getting my calories from better sources that are naturally less. And for the first time in my life, I can truly say, my food is totally under control. Thank goodness for small miracles.

So why isnít the scale moving???

The only thing left is EXERCISE. I thought I was doing enough. Now Iím convinced Iím not. Maybe I need more effort. So starting today, thatís going to be my focus. I am going to start walking AT LEAST 2 miles a day and strength training 30 minutes a day on the total gym. I need to see some progress. I need to start seriously logging the exercise. I keep watching


  Member Comments About This Blog Post:


    I thought the same thing you did and then, menopause hit and all the rules changed. Up until menopause, a mere thirty-minute run, twice a week and three days of weight lifting, plus eating clean and limiting portions did the trick. Now, after menopause, the same program doesn't cut it. At 5'0" I cannot afford to gain an ounce. But, I didn't get my name for nothing! I have started doing an hour of cardio a day, burning 400 calories per workout. There is no way I'm going to accept what menopause is handing out without a fight - a BIG fight!

Put your gloves on!

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BROOKDOESLIFE 3/8/2010 10:45AM

    You go Sheryl! That is the best attitude! I am so impressed with everything you are doing. Keep that amazing attitude and will power going. We are all behind you!

emoticon emoticon

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KATIEJO5 3/7/2010 8:41PM

    What a great attitude! Go for it with everything you have! You will beat this! emoticon

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GRANDMAZ23 3/7/2010 4:16PM

  I'm with you -- let's kill the scale. Any idea who we can contact to do the dirty work? That stupid thing can cut my motivation so quick it's not funny. But we've gotta concentrate on the things we can see, besides that number on the scale, like more energy, clothes that fit better, lower BP (if you have that issue), getting a good night's sleep, having a more positive attitude (most of the time), and just feeling better all over. Good luck with the extra exercise!

BTW - Love the picture! Looks just like me on weigh-in day!

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    Hang in there. I had the same problem and have come to the same conclusion. WE can do this!!!!!!

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PATRICIAANN46 3/7/2010 11:57AM

  I am no expert either, but I do UNDERSTAND YOUR PAIN!!!!! I have been there. I am sure that you have read that strength exercise increases your bodies' muscle mass and that muscle weighs more. It's not that you aren't losing weight, it's that you are gaining muscle.
Have you taken all of your measurements at the beginning? Try to use measurements and how your clothes fit instead of the scale to chart your progress.
I am here for you and hope your progress is what you want it to be soon!!!!! emoticon

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ROCKMAMA72 3/7/2010 7:35AM

    Yes, kill the scale! Are you sure you're eating enough? It doesn't seem like a lot for someone who is 5'11! I know it's counterintuitive, but what if your body is wanting more and therefore slows metabolism to hold on to what you're giving it? Mind you, I'm no expert but I've seen this mentioned a lot in the various articles I've been reading.

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PEGGO45 3/7/2010 7:28AM

    the scale is but a small part of the equation of healthy life changes. When you eat veggies and excercise you are making great changes...kick the scale to the curb and keep going... emoticon emoticon

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LOVE_KRISTIN 3/7/2010 6:38AM

  You have such a great attitude about it!! I'm very frustrated, i've been watching my food intake and exercising my butt off for the past 3 weeks... the first 2 weeks i lost 5.6 pounds and i was happier than ever! Then my last weigh in i gained 2 lbs back and now the scale won't move. I don't understand i should be losing, not gaining! I hope everything works out for you, i'm sure if we both stick with it, we'll see the results we want to see. =)

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Weight Watchers and McDonalds

Saturday, March 06, 2010


Now Weight Watchers is going to give its stamp of approval on those items that it deems okay. Case in point Chicken McNuggets and Filet-o-Fish sandwiches. Both fried and weighing in with more than 44% fat.

I don't care how many 'points' someone has, someone should point out to Weight Watchers that THEY are over their limit.

I guess that's one way to increase membership

  Member Comments About This Blog Post:


    How terrible!! I'm shocked!!

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PATRICIAANN46 3/6/2010 11:51AM

  That is very surprising!!! Weight Watchers has always had such a good program........
I love your endless supply of wonderful pictures. They make my mornings and I am NOT a morning person.... emoticon

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GRANDMAZ23 3/6/2010 9:32AM

  OMGosh! The picture on your blog made me laugh out loud! Thank you!!!

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MOTOMOMOF2 3/6/2010 8:58AM

    I didn't hear that one, still can't belive that those nuggets can be heathy no matter how you look at it. Wonder how many points they are?

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MANDYFRANK 3/6/2010 8:49AM

  Just goes to prove that a HEALTHY diet and REGULAR exercise is the answer. NOT some silly point tally that will fill you up with junk! UGH! That really disappoints me. In this country the country of the fat and lazy why dont we make it even easier to do nothing? Shame on WW!!!

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SANDRAFIVE 3/6/2010 8:46AM

    I love the picture at the top of your blog. I also agree with the others about WW being off base with this one. Sounds like a money deal to me.

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ROCKLAND2010 3/6/2010 8:41AM

    I am with you on this....I can't believe they would endorse such garbage!
What are they thinking?


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DAISY_GURL_4 3/6/2010 8:40AM

    Wow I had not heard that! Today marks 1 week for me at SparkPeople and I lost 3.2 lbs after 11 straight weeks on WW where I actually gained 1.6 lbs - I had great success about 6 years ago with WW but their program has changed so much it didn't work for me anymore.....

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    UGGG! I am glad that I am no longer following WW. That is crazy!

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Red Wine

Friday, March 05, 2010

Iím not a drinker (I was a foodie, a chocoholic, a carboholic but not a drinker). I have a small wine collection in the house that collects dust. It is there for an unexpected guest, or a surprise invite to a dinner. But I wanted to know what all the chatter was about.

Question: Why do they say Red Wine may be good for your heart?

Answer: Resveratrol and Alcohol.

It is the nonflavonoid that's help prevent arteries from becoming clogged with fatty blockages. Resveratrol might be a key ingredient in red wine that helps prevent damage to blood vessels, reduces "bad" cholesterol and prevents blood clots. The resveratrol in red wine comes from the skin of grapes used to make wine. Simply eating grapes, or drinking grape juice, has been suggested as one way to get resveratrol without drinking alcohol. Other foods that contain some resveratrol include peanuts, blueberries and cranberries.

How does alcohol help the heart?
1. Raises high-density lipoprotein (HDL) cholesterol, the "good" cholesterol
2. Reduces the formation of blood clots
3. Helps prevent artery damage caused by high levels of low-density lipoprotein (LDL) cholesterol, the "bad" cholesterol

The findings on Resveratrol were reported only in mice, not in people. In addition, to get the same dose of resveratrol used in the mice studies, a person would have to consume 100 to 1,000 bottles of red wine a day.

Iíd better get started........ emoticon

Drink in moderation ó or not at all. A drink of wine is defined as 5 oz.

Neither the American Heart Association nor the National Heart, Lung, and Blood Institute recommend that you start drinking alcohol just to prevent heart disease. Alcohol can be addictive and is associated with other health issues.


  Member Comments About This Blog Post:


    Sadly, I do not like the taste of red wine. emoticon I like the sugary sweet wines, which is why I avoid wine right now.

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    I don't drink either. I eat a couple of servings of grapes every week.

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PATRICIAANN46 3/5/2010 8:53AM

  Mine is breathing as I write. Thanks for the good information and have a great weekend. emoticon

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GEMINISUE 3/5/2010 7:02AM

    That sounds like a good idea, a 4-6 oz glass of wine is good for a person daily. I'm out right know, so I better get restocked. lol

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Thursday, March 04, 2010

As luck would have it, in an effort to lose weight, Iíve been eating a lot of spinach and legumes. And I usually have a cheddar cheese snack every day (1 Ė 2 oz).

I know that one of my problems is water retention. I have been watching my salt. And because I HAVE this problem, Iíve been doing some research on the Net. I knew to avoid processed foods and canned goods, but I also found this:

if you have a water retention problemÖ

ē The consumption of foods with a higher content of sodium like legumes, meat, cheese, olives, spinach, oysters, buttermilk, Swiss chard, and chick peas should be restricted in oneís diet.

ē You should include a lot of cabbage in your diet so as to avert water retention. Cabbage is a diuretic that helps you excrete the extra water and fluids, thereby protecting you from water retention.

ē Here is a list of diuretic foods: Celery, cucumber, green leafy vegetables, parsley, dandelion, juniper berries, asparagus, melons, watercress, artichoke, red beets, Brussels spouts, garlic, oats, cabbage, carrots, tomatoes and raw onions. All these foods are easily obtained in any grocery store or farmers market.
So what did I doÖ.you ask?
I made CABBAGE !!! Lots and Lots of cabbage.
And I never saw the Warning label on the cabbage head.
(Yeah Ö.. you know whatís coming Ö)

If you put me in a canoe and put my tushy in the water, we could pass the speed boat up ahead without using any oars whatsoever.

Iím stocking up on Beano.

  Member Comments About This Blog Post:

ROXIELADY 3/5/2010 10:47AM

    Great information there, Sheryl.And funny as always!

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PATRICIAANN46 3/4/2010 11:51AM

  Now that I have recovered from laughing so hard after reading your hilarious blog, I want to thank you for all of the info on foods that help with water retention, which is a problem I have to contend with on a daily basis.
I wonder what the percentage is of people on SP who use Beano. I would guess the stock has blown out of the water!!!!!

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KATIEJO5 3/4/2010 11:41AM

    You have such a way with words! I love cabbage and find that if I very lightly steam it, it doesn't have that strong smell that lingers in the house for days.
Can't help you with the other problem! emoticon

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    LOL. I have my own stash of Beano too.

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BROOKDOESLIFE 3/4/2010 10:55AM

    emoticon This was hilarious to read! Your blogs are always so entertaining and informational.

Does Sugar alcohol do this to you too? I eat a lot of the sugar free chocolates and they usually have sugar alcohol which have this affect on me. lol


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AUFAN1989 3/4/2010 10:25AM

I have water retention issues too, how's your blood pressure? I take a water pill for high BP right now. Assuming your BP is fine, try some dandelion tea, it works pretty good, without the side effects!

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HI-NRG 3/4/2010 9:54AM

    Just my luck. I hate cabbage !..

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DAVESTOOK1913 3/4/2010 9:01AM

    LOL I love cabbage but the smell while it's cooking is enough to drive you out of the house much less after it's digested!!! I'm glad you wrote all the foods that are known for retaining water, it was very helpful. Thanks!!

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