Hormone Discussion
12 Days/ 12 Tips For Weight Loss #4
January 5, 2012 | 
Author Day #4: 
When Soup’s On, Weight Comes Off
Add a broth-based soup to your day and you’ll fill up on fewer calories. Think minestrone, tortilla soup, or Chinese won-ton. Soup’s especially handy at the beginning of a meal because it slows your eating and curbs your appetite. Start with a low-sodium broth or canned soup, add fresh or frozen vegetables and simmer. Beware of creamy soups, which can be high in fat and calories
Posted in Breast Health, Heart Health, Hormone Discussion, Menopause, Weight Management, What is a Midwife? | 
Tags: menopause, soup, vegetable, weight loss, women | 
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12 Days/ 12 Tips For Weight Loss #3
Day 3 of 12: Serve More, Eat More Veggies
Serve three vegetables with dinner tonight, instead of just one, and you’ll eat more without really trying. Greater variety tricks people into eating more food — and eating more fruits and vegetables is a great way to lose weight. The high fiber and water content fills you up with fewer calories. Cook them without added fat. And season with lemon juice and herbs rather than drowning their goodness in high-fat sauces or dressings.
Posted in Breast Health, Events, Heart Health, Hormone Discussion, Menopause, Weight Management | Comments Closed
12 Days/ 12 Tips For Weight Loss
Day 2 of 12 : Sleep More, Weigh Less
Sleeping an extra hour a night could help a person drop 14 pounds in a year, according to a University of Michigan researcher who ran the numbers for a 2,500 calorie per day intake. His scenario shows that when sleep replaces idle activities — and the usual mindless snacking — you can effortlessly cut calories by 6%. Results would vary for each person, but sleep may help in another way, too. There’s evidence that getting too little sleep revs up your appetite, making you uncommonly hungry.
Posted in Breast Health, Heart Health, Hormone Discussion, Menopause, Weight Management, What is a Midwife? | Tags: calories, health, menopause, sleep, weight loss, women | Comments Closed
12 Days/ 12 Tips For Weight Loss
Day 1 of 12: Time Your Meals
Set a timer for 20 minutes and reinvent yourself as a slow eater. This is one of the top habits for slimming down without a complicated diet plan. Savor each bite and make it last until the bell chimes. Paced meals offer great pleasure from smaller portions and trigger the body’s fullness hormones. Wolfing your food down in a hurry blocks those signals and causes overeating.
Posted in Heart Health, Hormone Discussion, Menopause, Weight Management | Tags: menopause, perimenopause, weight loss, women | Comments Closed
Eat For What You Need
I found a terrific list of 100 healthful foods that every woman should include in her diet. Compiled by Alissa Miller on her blog at Nursing Degree.Net, she has grouped them into nine categories and you’ll be pleasantly surprised by some of the foods on her list:
- Overall health: Flax seed tops this list
- Skin Health - Includes foods with high concentrations of vitamins E and A and anti-inflammatory properties such as avocados, hazelnuts, olives and spinach
- Cardiovascular System - Onions, grapes and raspberries were a surprise to me!
- Cholesterol- Oatmeal, almonds and garlic are among 10 foods in this category
- Bone Health - Sesame seeds, beans and eggs are some of the foods that are rich in potassium, magnesium, calcium and other nutrients essential for bone health.
- Weight loss - Dried papayas, watermelon and fruit smoothies are excellent foods that will fill you up and add some sweetness – not calories – to your diet
- Nuts, Beans and Grains - Foods such as lentils, quinoa and barley provide lots of protein and a great substitute for red meat.
- Antioxidants - Cherries, artichokes, blueberries are on this list of foods that are high in antioxidants, which can help reverse the damaging effects of oxygen on our bodies’ cells.
- Super Foods - Acai and Goji berries top this list of 11 foods that are incredibly packed with important nutrients. Can you guess what else is on this list?
- Healthy Snacks - Pretzels, pistachios and graham crackers are recommended here for low-cal in-between meal snacks.
- Healthy Desserts - An oxymoron? No, dark chocolate with at least 60% cocoa can reduce blood pressure and is full of antioxidants.
Posted in Breast Health, Heart Health, Hormone Discussion, Memory and Moods: the brain, Menopause, Weight Management | Tags: healthy food heart brain bones | Comments Closed
Insomnia And Valerian
A recent study was published in the journal, Menopause, on the impact of valerian for sleep quality in postmenopausal women who were experiencing insomnia. The postmenopausal women studied were generally healthy women aged 50 to 60 years who were menopausal for at least 1 year, were not using hormone therapy and were experiencing insomnia. The participants and the investigators and the statistician were all blinded. One group of women were given capsules containing 530 mg of concentrated valerian extract twice per day and the other group was given placebo twice per day, for 4 weeks. The Valerian group rated the quality of their sleep as much improved.
Posted in Heart Health, Hormone Discussion, Memory and Moods: the brain, What is a Midwife? | Tags: hormones, insomnia, menopause, postmenopause, quality, sleep, Valerian | Comments Closed
World Menopause Day
World Menopause Day stands out from the crowd of other special days devoted to specific health issues because menopause matters to so many lives—all the world’s women will experience it if they reach their midlife years. That’s why the World Health Organization and the International Menopause Society have been marking October 18 as World Menopause Day since 1999.
Since the day is meant to boost awareness of the changes menopause brings to women around the world—and the opportunities it presents for women to evaluate and improve their health—The North American Menopause Society (NAMS) wants to help you experience a healthy menopause. So NAMS has put together a useful collection of menopause-related resources for women on its website: www.menopause.org Then make an appointment with Kathleen to set up your personal plan 360-885-7926.
Posted in Breast Health, Heart Health, Hormone Discussion, Memory and Moods: the brain, Menopause, Pap Smear, pelvic and tests, What is a Midwife? | Tags: appointment, hormones, menopause, NAMS | Comments Closed
Coffee For Depression?
Drinking coffee not only helps you start your day, it just might make you feel better too, according to a recent study that found that depression risk decreases with increasing caffeinated coffee consumption. How much did it take to see a difference? The women who consumed as much as 4 cups a day saw the greatest results — a risk reduction of 20 percent. “We shouldn’t rush to the conclusion that I should drink more coffee if I don’t want to be depressed.” says Dr. Scott Bea, Cleveland Clinic.
We who live in the dark, gloomy, Vitamin D deficient Pacific NorthWest have known this for decades!!! Don’t we have a coffee shop on every corner?
Posted in Events, Hormone Discussion, Memory and Moods: the brain, Weight Management, What is a Midwife? | Tags: coffee, depression. caffeine | Comments Closed
Sex And Hormones
Many women are uncomfortable asking their provider about health conditions that are affecting their sex lives. Are you one of them? It’s not easy talking about a non-existent libido, wimpy orgasms, or vaginal dryness with anyone. I wonder how many suffer and endure because they are too embarrassed to discuss it. I have a shock factor of ZERO! I’m sure I’ve heard it all before you. Call for an appointment with Kathleen; I can help. 360-885-7926
Posted in Birth Control Options, Breast Health, Hormone Discussion, Menopause, Pap Smear, pelvic and tests | Tags: birth control, hormones, libido, menopause, sex | Comments Closed
Natural Approach To Menopause Symptoms
Natural approach is the best… that doesn’t mean over-the-counter or compounded or, necessarily, bio-identicals. Remember that everything made in a chemists lab is done to ‘copy’ nature and is not harmful or stronger just by definition.
Be careful of using ‘natural’roducts without understanding how they work… rat poison is over-the-counter and a natural remedy!!!
Kathleen is a Menopause Clinician Call 360-885-7926 to have her evaluate your hormone needs and make recommendations, as natural as possible, including bio-identical hormones if appropriate.
Posted in Breast Health, Heart Health, Hormone Discussion, Menopause, Weight Management | Tags: bio-identical, estrogen, hormones, menopause clinician, natural, safety | Comments Closed
