health

  • Types of belly fat in midlife

    Belly fat reaches a new high during midlife, it even gets its own name, midlife spread. For most women in midlife one of the most traumatic changes is the change in body shape. The tummy starts growing out of the blue and the waist line becomes a distant memory. Pear and upper triangles body types become apples. There are different types of belly fat. If you are asking why does this happens and what can one do about it, keep reading.

    How to stop belly fat accumulation in midlife

    We can blame it all on hormones and certainly they play a role, but there can be many other causes or contributing factors. Although most abdominal fat requires the same advice to eliminate it: healthier eating, more movement and less stress, there are some differences between the different types of belly fat or abdominal fat require more than the conventional advice, specially during perimenopause and menopause.

    Let’s take a look at the different types of belly fat and potential solutions for each type. Let’s keep in mind that excess fat always requires eating a healthier diet.

    Lower body fat

    This type of fat can be hormone-related or inactivity related. Even very skinny people can have it. Usually this type of body fat is more common before perimenopause and menopause.

    Excess estrogen can play a role in this type of belly fat, but inactivity, too much sitting, and poor posture are more common as well as a combination of these factors.

    What can you do about it?

    • Eat a healthier diet and drink plenty of liquids.
    • Try not to sit down for long periods of time
    • Workout and try to add more activity to your life. Try exercises to strengthen your core.
    • Cut down on sugar and dairy
    • Watch your posture during the day. Try to sit correctly and stand up straight, lightly contracting your tummy
    • Try to move during the day

    Belly fat that looks like pregnancy

    This fat can be common during midlife. It tends to be firm and it can have many causes. This can be hormonal body fat, and is not directly linked to estrogens but to cortisol and/or insulin. It is very common in people with insulin resistance.

    This type of tummy fat is directly related to high stress levels (physical and emotional) and high sugar and/or alcohol consumption. This type of belly can also indicate liver problems such as fatty liver; this is the reason it is associated with alcohol consumption. Read about thyroid and weight gain

    What to do to lower this type of belly fat?

    This type of fat is the most damaging type because it is directly affecting the vital organs and it’s the result of a combination of unhealthy habits. To lower this type of belly fat, the keys are stress management and toxin elimination. You can accomplish it with these recommendations:

    • Lower stress levels
    • Sleep at least 7 hours a night
    • Lower alcohol and carbohydrate consumption
    • Make sure you are eating only healthy fats
    • Try to eat only healthy animal products
    • Avoid regular dairy
    • Avoid commercial baked goods
    • Eat enough omega 3
    • Lower or eliminate caffeine intake
    • Try to eat healthy most of the time. Be careful following any diets that will contribute to more stress in your life. The best way to eat is to follow anti-inflammatory guidelines
    • Try to include activities to relax, such as participating in sports, yoga, dancing, arts, walks in nature, etc.
    • Be kind to yourself
    • Workout, but avoid workout stress such as running too much, boot camps, CrossFit, competitive apps, etc.
    • If you have a religion, pray, ask for help and leave it to God; if not you can practice meditation. The bottom line is to relinquish control, worry and other emotions that generate stress, anger and sadness.
    • Observe yourself to identify allergies such as those from foods, molds, pollen and others. These are physical body stressors that can cause thyroid problems.
    • Remove or lower toxins from your life such as regular cleaning products, cooking at high temperatures with Teflon, etc.
    • For some people, a paleo or keto lifestyle for a short period of time can be very beneficial. For me the answer was intermittent fasting and you can follow this way of eating for long time.

    Upper tummy fat (AKA love handles)

    This is pure fat and an active lifestyle and healthy food in the right amounts can correct it.

    Hormonal belly fat

    During menopause and perimenopause, we are very likely to accumulate belly fat. This is the result of lower estrogens and higher cortisol. It can be solid fat as in the previous case or loose fat all over the tummy area.

    To eliminate this type of belly fat there is no one size fits all cause, because there are many causes. Usually it comes with other body changes such as bigger or smaller breasts, bigger back and in some cases, smaller butt.
    In general, to improve this situation we need to bring more balance to our hormones, lowering stress and making sure our thyroid is doing its job. To accomplish this we need to strengthen the liver, adrenals and thyroids. You can read this article where I have more detailed information on menopausal belly fat.

    You can read more on why we gain weight during perimenopause and menopause

    Fluctuating belly

    This is fake belly fat. You get up in the morning with a flat tummy and this keeps growing as the day progresses. This is caused by gases and/or liquid retention and not by fat accumulation.

    The next question is why does it happen? There are many reasons, though, the most common one is food intolerances. There also can be digestion issues caused by stress, illness or allergies.

    What to do?

    • Do an elimination diet to identify if you have allergies
    • Eat slower, chew your food very well; this improves your digestion
    • Avoid drinking large amounts of liquids during meals. Warm or lukewarm liquids are better than cold liquids.
    • Lower stress
    • Ayurveda can be very effective to treat and correct these digestive issues

    Sudden tummy

    This is the tummy that comes out of nowhere and it is loose. If you are gaining weight and it is mostly going to the tummy, but you feel that you are eating the same and having the same level of physical activity and you are in midlife, this is probably hormonal weight. Read why this happens

    However if the fat is solid, and hard in very few cases, it can be related to conditions that need medical attention so you should see your doctor.

    What not to do when you are experiencing hormonal belly fat

    • Don’t worry, there is a lot you can do to reduce your tummy. Think of a growing tummy as a messenger, telling you to watch out because something may need more balance in your body.
    • Avoid extreme diets. If you have a lot of weight to lose or if you suspect that you may be insulin resistant then a Paleo or Keto diet can be appropriate for some time. But if you are experiencing many other menopausal or perimenopause symptoms, for most people it is better to start eating healthier and do some light intermittent fasting. There has to be a balance between weight loss and stress reduction.
    • Remember joy. Joy is very important in our lives, joy makes our body healthier and contributes to hormonal balance. Look for joyful activities outside food. Make your food delicious.
    • The main thing you can do for your health is to cook at home from scratch. If you use some organic ingredients even better, but just eating home cooked meals will make a difference in your health.

    What about liposuction

    It certainly works, but it is a surgery and you have to consider it carefully. However, if the weight comes back (the person gains the weight back) some of the fat will go directly on top of vital organs. Most people who have liposuction end up gaining back the weight, because they haven’t learned a healthier, happier lifestyle.

    During perimenopause and menopause it is important to pay attention to the hormones and try to balance them because if not, they will also cause other issues, the tummy is only one of them. Perimenopause and menopause are a good time to recalibrate our bodies to have a healthy second half of our lives.

    What about hormonal replacement therapy (HRT)

    HRT and BHRT will help control tummy or abdominal fat while taking the hormones. You can read this article about HRT and BHRT. I personally will still recommend lifestyle changes to avoid other problems and to develop a tummy as soon as the hormones are stopped. Read more about HRT and BHRT

    Learn more about how to be healthy during menopause and avoid symptoms: BLISS in Menopause

  • How to stop hot flashes naturally

    Hot flashes, or flushes as they are called in some places, are common in women going through perimenopause or menopause. They are also very bothersome and greatly disruptive, especially if they happen at night, called night sweats.

    Hot flashes at night disrupt sleep and with that a whole plethora of symptoms can develop, such mental fog, lack of energy, irritability, weight gain, etc. That’s why it is very important to deal with hot flashes.

    how to stop hot flashes naturally

    What to do to eliminate hot flashes naturally

    Before moving into potential solutions we need to understand what the causes of hot flashes are. Doctors don’t know what causes them, not all women get them (I didn’t) and in many cultures they are almost unknown. We need more research to find out what causes hot flashes. Doctors know that there are some things that make hot flashes worse for some women, such as:

    • Spicy foods
    • Foods with caffeine
    • Alcohol
    • Some medicines
    • Certain health issues, such thyroid problems and diabetes
    • Smoking
    • Anything that makes the normal body temperature rise such as exposure to high temperatures, thick clothing, saunas, etc.
    • Emotions such stress, fear and anxiety

    The first thing to do when suffering hot flashes is to try to identify which items on that list make your hot flashes worse. Then you can at least lower your exposure if not totally avoid it.

    easy ways to stop hot flashes naturally

    How to eliminate hot flashes naturally

    A healthier lifestyle can greatly reduce or eliminate hot flashes. A healthier lifestyle will help you eliminate toxins, eliminate excessive bad hormones, make your organs work better, and more. All of this will reduce or stop hot flashes. What is a healthier life style? Eat clean, drink your water (hopefully purified) and avoid stress.

    Move it baby

    Working out is one of the most effective ways to reduce or eliminate hot flashes. There have been many studies on this topic and all of them have found a relationship between working out, especially sweaty workouts, and a reduction in hot flashes. Working out checks off many boxes, including eliminating toxins and stress, and helping the body generate good hormones, as well as maintaining muscle and bone mass.

    Cool it

    Controlling stress, is another important aspect to controlling hot flashes. Stress causes a lot of problems in the body and they result in more or more intense hot flashes. You can read this article about stress and hormonal balance.

    Can herbs help to eliminate hot flashes?

    Herbs can certainly help. Black cohosh is the most studied herb against hot flashes and definitely worth trying. Herbs combined with a healthier lifestyle are more effective than only taking the herbs. Other recommended herbs are: ashwaganda (to strengthen adrenals), maca (testosterone), chaste tree, Dong Quai, Ginkgo biloba and red clover. There are many teas and supplements that use some combination of these and other herbs. Some of these herbs interact with other medications so it is important to check for potential issues.

    Beyond herbs, Ayurveda, aromatherapy, homeopathy and other natural medicine modalities have treatments to effectively lower hot flashes and other menopause and perimenopause symptoms.

    I have an article on aromatherapy for menopausal symptoms that explains how it can help.

    Hot flashes in Ayurveda

    Ayurveda, the traditional medicine of India, has complete treatments to treat hot flashes. In Ayurveda, we believe that hot flashes are an imbalance, and there are herbs and treatments to bring back the balance. All Ayurveda treatments, as well as Chinese medicine treatments, include lifestyle changes and they can be very effective without negative side effects.

    Functional medicine

    You can also consult a functional medicine expert. In functional medicine, we look at the cause of the symptoms to treat them at the root level. However, functional medicine can be expensive and many practitioners order too many tests that many times are redundant. But if you are suffering from severe flashes and want natural alternatives this can be one of the best options.

    Easy ways to eliminate hot flashes naturally

    Some tips to eliminate or reduce hot flashes

    Keep a diary and write down what did you do or eat prior to a flash. After a week or so you will be able to identify some culprits.

    • Try to work out at least 30 minutes 3 times a week or more
    • Try some yoga to lower stress
    • Practice deep breathing
    • Talk to yourself kindly
    • Reduce or avoid coffee
    • Reduce or avoid alcohol
    • Lower sugar intake
    • Stop smoking
    • Keep your room temperatures on the cool side
    • Have an electric fan on hand (handheld or normal) in case you need it
    • Wear layers of clothes. This way you can easily add on or take off according to your needs.
    • Sleep with layers of blankets and/or sheets to adjust your temperature
    • Try to keep cold water at hand. If you feel a hot flash coming apply some water with a cotton towel or spray on your face and drink some cold water.
    • Use cold gel pack if water is not possible.
    • Avoid hot showers and baths. You can use lukewarm water instead

    If your hot flashes don’t improve with lifestyle changes, look for professional help; there are many therapies that can help you, including traditional hormonal replacement therapy and bioidentical hormonal replacement therapy. Read more about hormonal replacement therapy here  you can also take the natural path either with HRT or without, check out my program BLISS in Menopause.

  • Healthy bones and teeth with smoothies

    Our teeth and bones need vitamins and minerals to keep strong and healthy during menopause and perimenopause. Smoothies are a delicious way to eat those nutrients. As you know smoothies are in fashion. And there are good reasons for it. They make it easier to drink something healthy and consume some powerful foods in a delicious and convenient form.

    Smoothies for teeth and bone health in menopause and perimenopause

    We can use smoothies to strengthen, protect and even heal our bones and teeth. After 40, during perimenopause and menopause and beyond, we need to take care of our bones and teeth, because the hormonal changes that take place can weaken them.

    Sometimes when we think of good foods and nutrients for bones, we think of milk. But in reality we need more than milk, and in fact we may not need milk. We think milk, because of the propaganda. While it is true that milk has a lot of calcium, and calcium is great for teeth and bones, we also need other nutrients.

    Teeth and bones need vitamins and minerals during menopause and perimenopause. Bones can regenerate and strengthen, about 5 to 10% of all bone tissue is renewed each year.

    Teeth also need food, the same foods as bones. Your teeth are stronger if you eat the right foods. Dentists don’t teach patients to eat for teeth health, but it is fundamental. If you eat healthy your teeth don’t develop many cavities.

    Nutrients for teeth and bones during perimenopause and menopause

    The nutrients that strengthen our teeth and bones are the same at any age. However, at times of hormonal fluctuation we need to make sure we are having them. Some of the most important nutrients are:

    Calcium.

    The best and easiest calcium to absorb is from animal sources, but there are also many veggies that have it such as spinach and other green leaves as well as soy and white beans. (Read calcium in bone broth)

    Potassium.

    This mineral is needed for bone and teeth health as much as calcium. One study found that potassium reduces bone degeneration and increases the rate of bone formation in women. Bananas, sweet potatoes, oranges, cantaloupe, honeydew, apricots, grapefruit, prunes, raisins, dates, peas, cucumbers, etc. are wonderful sources of potassium.

    Vitamin K2.

    This one is difficult to add to smoothies. The richest natural source is a Japanese food called natto (fermented soy beans), which doesn’t taste that good. (I take a supplement of K2 every other day or so)

    Smoothies recipes for healthy bones and teeth

    Protein.

    This you are probably consuming enough in you meals

    Magnesium.

    You can find it in green vegetables, such as collards and kale, in some seeds such as poppy, sesame, chia etc., some nuts, legumes, whole grains and avocado. Avocados, seeds and nuts add a lot creaminess to the smoothies, but be careful because they have a lot of calories.

    Phosphorus.

    You can find them in soybeans, fish, meat, milk, eggs, in legumes and whole grains. You can add oats to your smoothies.

    Vitamins

    • Vitamin D. You can get it from the sun and supplements.
    • Vitamin A. You can find it in sweet potato, spinach, carrots, cantaloupe, mangoes, eggs and others.
    • Vitamin C. There are a lot of fruits with this nutrient such as, citrus, berries and many tropical fruits. You don’t need any specialty fruits to get your daily requirements of vitamin C.

    Zinc.

    You can find it in seeds, nuts and some grains. The most abundant sources are meat and shellfish. One powerful source is broccoli sprouts, and you can add them to smoothies or salads.

    Others.

    There are also other minerals that are required in small amounts. These are part of many fruits and veggies.

    Did you know?
    Sesame seeds are a good source of calcium, magnesium, copper, vitamin B1, zinc and dietary fiber. A quarter cup of sesame seeds has more calcium than a cup of milk. It also has a lot of calories, but you can add a tablespoon of tahini to your smoothie.

    Now some recipes

    Smoothies for teeth and bone health in menopause and perimenopause

    Collagen, anti-inflammatory smoothie

    Ingredients
    1 cup water
    1 scoop of powdered collagen or gelatin
    1 cup fresh mix berries
    2 teaspoons of seeds such as sesame, hemp, pumpkin, sunflower or others
    ½ frozen banana. For potassium, fiber and sweetness. It also makes the smoothie very creamy
    1 pitted prune. For boron, fiber and sweetness
    ½ tsp of turmeric powder
    A bunch of broccoli sprouts
    Optional: If you like more sweetness add stevia, date sugar, maple syrup or sugar.

    Instructions
    Put all ingredients in a blender until smooth. Drink right after. You can adjust to your preferred thickness adding more water. Don’t worry if you don’t have all the ingredients, use what you have.

    Very cherry

    Ingredients:
    1 cup of fresh or frozen pitted cherries
    ¼ cup of oats
    ½ tsp of turmeric powder
    1 cup of milk or water. It can be almond or full fat or 2% pasture-raised, grass fed, organic cow’s milk, or goat’s milk
    1/2 cup of organic Greek yogurt (full fat or 2%)
    ½ frozen banana
    Optional, pitted dates or prunes for added sweetness or stevia, maple sugar or sugar
    Optional, one scoop of powdered collagen or gelatin

    Instructions
    Put all ingredients in a blender until smooth. Drink right after. You can adjust to your preferred thickness adding more water. Don’t worry if you don’t have all the ingredients, use what you have.

    The smoothies can also be consumed as smoothie bowls. The only difference as you know is that you will eat them with a spoon/fork, instead of drinking them.

    Make your smoothies or bowls pretty and sit down and enjoy the flavors.
    Read: Recipes for infused water


  • The most important nutrient you need in menopause and perimenopause

    Do you know what is the most important nutrient your body needs during menopause and perimenopause? Take a guess. If you said water, you are correct.

    Water is fundamental to our lives, and to life in general. The easiest thing you can do to improve hormonal balance and with that all perimenopause and menopause symptoms is to drink the right amount of water every day. Easy!

    Water to improve menopause and perimenopause symptoms

    Water for hormonal balance

    In order to have hormonal balance we need to help our body work more efficiently with minimum effort. Lack of enough water, or dehydration, makes everything more difficult for our body. Dehydration can make perimenopause and menopause symptoms worse.

    Symptoms like lack of energy, mental fog, aches and pains, dryness everywhere, and others can feel worse, because those are also symptoms of dehydration. Dehydration can also contribute to toxin retention, makes our organs work harder and it can make nutrients more difficult to be absorbed.

    Some benefits of drinking water

    • Water helps deliver nutrients and oxygen to the cells
    • The right levels of water improve cardiovascular function. The heart works less
    • Water keeps your joints hydrated and avoids joint pain
    • Water helps eliminate toxins from the body. High toxicity is one of the reasons for hormonal imbalance.
    • Water keeps you regular. If you are constipated you are keeping more toxins in the body.
    • The right hydration makes your skin look and feel better. Lines and wrinkles are less pronounced and the skin looks supple. The vaginal tissues also benefit with the right amount of water.
    • Dehydration makes mental fog worse
    • Dehydration makes you tired
    • Dehydration can be confused with hunger, and therefore, it can make you fat
    • Dehydration has an effect on your mood. It can make you irritated

    importance of water for menopause and perimenopause hormonal balance

    How much water do you need?

    There are no studies showing us exactly how much water we need. You are probably thinking, what about the famous eight glasses of water a day? There is no evidence that we need eight glasses of water a day. The reasons are the following:

    • How much you sweat?
    • How many fruits and veggies you eat?
    • What is the weather like?
    • What medications are you taking?
    • What is your body size?

    Even with all these variables, the 8 glasses a day goal is a good place to start. It can be 6 glasses, it can be 12 glasses. The more veggies and fruits you eat, the less water you need.

    According to the Mayo Clinic, in general, you should try to drink between half an ounce to an ounce of water for each pound you weigh, every day. For example if you weigh 140 pounds, you should consume from 70 ounces to 140 ounces of liquids. Although we are calling it water, in reality we are talking of non-alcoholic, non-caffeinated liquids.

    Eat your water

    You probably had read that you can eat your water. This is according to Dr. Howard Murad, an associate clinic professor of medicine at the University of California, Los Angeles, and author of The Water Secret. He is also the founder of Murad cosmetics. He says that fruits and vegetables can hydrate the body twice as effectively as a glass of water. When we drink water it gets processed immediately and some is not absorbed.

    You eat water when you eat raw or lightly cooked fruits and veggies and cooked beans and lentils.

    The foods with less water are dried foods, such as processed meats, some breads, candies, cookies, potato chips, etc. In general many shelf stable processed foods have very little or no water.

    foods with water for hormonal balance

    The best water

    If your local water has fluoride, you need a filter right away. Fluoride is really bad for your health.

    What about chloride? Chloride is necessary, but it isn’t good either and it doesn’t taste that good. A filter easily eliminates it from the water.
    There are also a lot of contaminants in the municipal water, because of the pipes used (that are old and may have lead) and toxins that cannot be eliminated, such as pesticides and chemical residues. Again, a good filter can eliminate a lot of them.

    What is the best water?

    I have done a lot of research on water and my conclusion is that the best water in most places in America and Canada is from the faucet using a double osmosis filter. The regular filters don’t eliminate many toxins. Where I live, the water is not so bad, it doesn’t have fluoride and it has fewer toxins, but still a filter is a good idea.

    You don’t need bottled water. This water is terrible for the environment and for your pocket. It is best to carry a refillable bottle (keep it clean). Of course this doesn’t apply if you live or are in a place with terrible water.

    Do you need a filter?

    A filter could be a great addition to your home, but don’t wait to have a filter to start drinking more water. The most recommended filters are the reverse osmosis types.
    Reverse osmosis filters for under the sink installation cost from $100 to $400, plus $80 to $250 a year for filters. Filter for the whole house can range from $500 to thousands and installation costs can be high for the whole house.

    Easiest ways to add water to your life

    Drink more water. Just put a goal like 1 glass after waking up, 2 or 3 glasses of liquid during the morning, 1 glass during lunch, 2 to 3 glasses in the afternoon and early evening. Avoid drinking a lot of water two to three hours before going to sleep.
    Eat soups, fruits, salads and vegetables in your meals and beans and lentils.

    Water with meals

    In Ayurveda and in Chinese medicine it is believed that drinking too much water at meal time is not healthy, because it dilutes the stomach acids. I recommend my clients to drink no more than a small glass of liquid preferably at room temperature or warm; this is the Ayurveda recommendation.

    Summary

    Dehydration can make menopause and perimenopause symptoms worse and even produce some of them. A first step to improve hormonal balance is to drink more water.

    You can read some delicious infused water recipes here


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  • Are you addicted to sodas?

    Are you (or someone you know) addicted to sodas? I have a confession to make; a long time ago I was addicted to sodas. I wasn’t addicted to all sodas, only to Coke. In the beginning it was regular Coke and later on diet Coke. I didn’t care for Pepsi, only for Coke. I probably drank about 3 cans a day. Addiction to sodas or carboand other sweet drinks is common.

    How to stop soda addiction

    We are addicted to sodas, or carbonated drinks, because to their sweetness and in the case of colas, also to their caffeine. My addiction lasted many years, I kept stopping and returning after a year or so until I finally kicked it off for good.

    What worked for me? How did I stop my soda addiction? For me it was becoming conscious of how bad it was for my health and my looks. Now I have a soda once in a while usually while traveling by road and eating along the way. But you know what? I don’t like them anymore. I know a lot of people drink a lot of soda. We can even say that a lot of people are addicted to sodas, because of that today I want to share some strategies to stop soda addiction.

    Know your why

    Why to stop the soda addiction? There are a lot of good reasons to stop drinking a lot of sodas and other sugary drinks, let’s see some of them:

    1- Protect your bones and teeth

    Sodas are more than sugar or artificial sweeteners. Sodas are a cocktail of artificial ingredients that causes damage to our bodies and our looks, including teeth and bones.

    They have way too many calories and zero nutrients.

    Carbonated drinks are highly acidic and contain high levels of phosphoric acid and carbonic acid. This is terrible for your teeth and bones.

    How to stops soda addiction

    Phosphate affects calcium absorption debilitating bones and teeth. Other ingredients in sodas further affect the now weaker bones and teeth causing even more damage. For women who are at higher risk of osteoporosis, it could be even more damaging.

    Getting enough calcium is very important during childhood and adolescence, when bones are being built. Imagine the damage to those forming bones caused by carbonated drinks. They are also bad at any age, especially when we don’t have the protection of our estrogen after menopause.

    2- Beauty, health and happiness

    One word, sugar. The regular versions of soda have a lot of sugar. Sugar is bad by itself, combined with extra caffeine and all those acids and gas, it is even worse. This is a powerful reason to stop soda addiction.

    Regular sodas have a lot of sugar, and let me repeat, zero nutrients. Regular sodas (12 ounces) have between 7 to 10 teaspoons of sugar. The World Health Organization (WHO, part of the United Nations) recommends no more than 6 teaspoons of added sugar a day.

    Sugar is not bad only because of its calories, but for the cycle of high energy and energy slumps it produces and the inflammation it creates in the body. High sugar consumption is now thought to be the largest cause of heart disease, fatty liver disease, obesity and many other illnesses.

    Excess sugar is really bad for your skin. Excess sugar affects the pH of the skin and makes it more susceptible to damage that shows up as wrinkles, pimples and inflammation.

    3- Bad digestion

    Some people say we are what we eat. In Ayurveda we say, we are what we digest. Excess sugar or artificial sweeteners, gas in the form of carbon dioxide or CO2, and the acidity have a negative effect on our digestion.

    What about diet soda?

    Diet soda is even worse. Our gut bacteria gets affected by artificial sweeteners and this causes all sort of problems, from depression to hormonal imbalance issues.

    Really, is soda that bad?

    To drink one soda occasionally is not so bad. However one can every day or many cans every day will take a toll on your health sooner or later depending on your overall lifestyle. I know women who were addicted to soda and now have Osteopenia (the condition before osteoporosis), others have really bad teeth and have had extensive dental work. And others have digestive issues caused in part by the imbalance produced by sodas.

    Besides all the risks, sodas don’t have any health benefit. We may say that the pleasure they give is a benefit, and it is. But when people drink a lot of sodas, that pleasure goes down, especially when it is only a habit and the person drinks it unconsciously.

    Tips to stop the soda habit

    The first step to kick the soda habit is to know your why

    Know your why or your whys and remember them when you are choosing your drinks. This was the key to my success. Once you know why it is important to stop soda addiction you can pick how to stop it, let’s see some choices.

    How to stop soda addiction in midlife

    1- Make it special

    All sodas are bad, some worse than others. If you treat soda as a treat, it is okay to have it, you can have it once in a while. When you do have it, make it special.

    2- Cold turkey

    Some people prefer to quit sodas cold turkey, others prefer to do so slowly. Try quitting cold turkey first and if it doesn’t work, drink less and slowly cut it off or almost off.

    3- Have a plan

    Water is the best liquid you can drink. But it can lack flavor in the beginning. You can allow yourself to have one glass of soda a day (about 8 ounces). You can drink it at once or divide it during the day. The rest of the day drink other liquids. Remember those 8 glasses of water a day? This is the time to drink them. You can add flavor to your water with fruits (recipes follow) or drink herbal tea, green tea, some juice (only a little) etc.

    If you are having regular soda, you can add maple syrup or another natural sweetener to some of the liquids you drink in the beginning. Don’t overdo it; this is the time to also reduce sugar.

    After a while, cut the amount of soda to only a few times a week. Continue lowering it until you reach no more than once a week. You can reach zero if you like. However be careful not to aim for perfection; it is not necessary and it can create problems and frustration.

    If you create a system you are more likely to succeed. Let’s see some of substitutes you can have.

    Continue reading: Delicious soda substitutes

    I hope these tips can be helpful to you. Subscribe to our newsletter if you like these type of topics. If you have any other tips and recipes please comment below.

  • Delicious soda substitutes

    If you are trying to either drink more water, stop a soda addiction or just lowering your consumption of commercial drinks, there are a lot of healthy, delicious, options.

    These are some easy, healthy options to sodas and commercial drinks.

    Healthy, delicious alternatives drinks to soda

    Infused waters

    Try to take maximum advantage of the opportunity to create a healthy habit. You are trying to change a habit, so it is better to change it for something healthy instead of switching soda for other sugary drinks. Infused water is a great choice. Let’s see some infused water examples.

    Add zest

    You may add any citric fruits and a little of their zest to your water. Orange, lemon, lime, grapefruit and other citric fruits taste great on their own. Just cut the fruits in rounds (don’t peel it) and add the water. Let it absorb the flavor for about 30 minutes and it is ready to drink. You can use the same fruit by just adding more water, as the flavor goes down you will know it is time to make a new batch.

    Add Spice

    You can use many spices to add more flavor and benefits to your water. For example, to the citrus mix you can add even more flavor with ginger. Ginger and lime infused water is one of my favorites. You can also use ginger on its own.

    Ginger is great for flavor and health. It improves the immune system, helps with digestion and elimination, improves blood circulation and more.

    You can also use cinnamon. As you may know cinnamon is good for our metabolism. Cinnamon goes well with apple and some berries.

    Add cucumber

    Cucumber is so refreshing. You can just add cucumber slices to water or mix it with other flavors such as citrus and berries.

    Add herbs

    All minty herbs are great so you can also try basil. Use them on their own or mix it with fruit.

    You may store the flavored or infused water in your fridge for up to 2 days. If you want to store your infused waters for longer than a day, eliminate the fruit, spices or herbs.

    Some tasty infused water combinations

    Here are 10 of my favorite fruit, herbs and spice combinations to add flavor to my water:

    • Lemon and orange
    • Raspberry and lime
    • Pineapple and mint
    • Lime and mint (let’s call it mojito)
    • Lemon and cucumber
    • Grapefruit and orange
    • Watermelon and basil
    • Strawberry and basil
    • Lemon and ginger
    • Peach and ginger


    Herbal tea

    In addition to infused waters you can drink herbal teas. There are a lot of awesome herbal teas. You will need to make the tea in hot water and let it cool or drink it hot.

    Green tea

    Green tea has less caffeine that regular tea and much less than coffee and a lot of antioxidants. If you like the flavor, it is a good substitute for soda. Matcha tea is in fashion right not, but all types of green teas are great options. Prefer organic tea over regular tea.

    Viva Agua Fresca

    If you are not ready to kick off sugar, natural fruit drinks are a better choice. Agua Fresca is a Latin American drink made with a little bit of fruit, water and sugar. You can use small amounts of sugar or stevia. These are like diluted juices made in a blender.

    An example of this is, some pineapple, add all the water you want, ice if you want and sugar or stevia. Blend it and enjoy it. If you add sugar, try to limit these types of drink to one a day.

    Diluted juices

    You can buy regular juice and add 3 parts or more water and 1 part of juice. This will add flavor without adding too many calories.

    What about kombucha?

    Kombucha is a good drink if you make it at home. If you buy it, be careful with the amount of sugar. I personally don’t like the flavor, but some people love it. The advantage of kombucha is that it has probiotics. A glass of kombucha a day is healthy. However, don’t feel that you have to drink something, because everybody is talking about it. As you know today it is kombucha and tomorrow who knows what.

    Coconut water is also popular right now. It is healthy, but only one glass a day or so.

    Bad options

    Bottled teas, lemonades, and similar drinks are not good options because they are very acidic. Some of them are even more acidic than sodas. They are also full of sugar and/or artificial sweeteners and other ingredients. There are some better than others, so check the labels.

    Other bad options are coffee and sugary coffee drinks. They have too much caffeine, the coffee used in these drinks is low quality and full of mold and tend to have a lot of sugar. Coffee in moderation is OK.

    Water flavoring powders is another tricky option. Some of them maybe good, but they are still mostly artificial.

    Read the first part: How to stop soda addiction

    I hope these tips can be helpful to you. Subscribe to our newsletter if you like these type of topics. If you have any other tips and recipes please comment below.

  • Is your thyroid making fat and tired?

    You probably know about fast and slow metabolisms. In part this is the work of the thyroid gland. Facial hair, weight gain or loss, lack of energy and even hot flashes, the thyroid is mighty; it affects many aspects of our health and life.

    Thyroid and perimenopause and menopause issues

    Unfortunately, the thyroid tends to get out of sync and does not produce enough hormones during times of hormonal imbalances such as after having a baby, pregnancy, perimenopause and menopause. That is the reason we are talking about this gland. Many of the perimenopause and menopause symptoms are a result of thyroid problems.

    I am healthy but ….

    I have a few friends, including 2 MDs, who are otherwise very healthy and follow a healthy lifestyle, but they take thyroid medicine, because their thyroids are sluggish. In other words, they suffer from hypothyroidism. I also had the same issue when I entered perimenopause and my weight started to skyrocket although I followed a healthy lifestyle. I took the natural path and it worked.

    Hypothyroidism is very common in women over 35 and it contributes to lack of energy, lack of libido, weight gain and other symptoms. A healthy lifestyle does not always spare you from this condition, because stress and environmental toxins play a role in it.

    Now let’s see the other side of the coin: Hyperthyroidism. This is when the thyroid is too active and produces too much of the hormone. In this case the person tends to lose weight and facial hair may appear, among others symptoms.

    The table below illustrates the most common symptoms of both conditions.

    Hypothyroidism Hyperthyroidism
    Cold intolerance
    Constipation
    Dry skin
    Weight gain
    Puffy face and/or hands
    Hoarseness
    Muscle weakness
    Elevated cholesterol
    Muscle aches and stiffness
    Pain, or swelling in joints
    Heavy or irregular periods
    Thinning hair
    Slowed heart rate
    Depression
    Impaired memory
    Enlarged thyroid (goiter)
    Excessive sleepiness
    Thin, brittle hair or fingernails
    Decreased sweating
    Pins and needles
    Insomnia
    Decrease libido
    Unintentional weight loss
    Rapid or irregular heartbeat
    Increased appetite
    Nervousness amd anxiety
    Irritability
    Tremor in hands and fingers
    Sweating
    Changes in menstrual patterns
    Feeling hot easily
    Frequent bowel movements
    Enlarged thyroid gland (goiter)
    Fatigue
    Muscle weakness
    Difficulty sleeping
    Skin thinning
    Fine, brittle hair






    Why should you care for your thyroid?

    Well, it affects your energy levels, weight, libido, skin and hair and your total wellbeing. On top of that the thyroid gets affected by other important organs and by autoimmune conditions.

    We can say that the thyroid is the first one to make noise when something is wrong in the body. That is the reason why instead of just taking a pill (which is necessary in some cases) we need to look deeper at what else needs our attention.

    Causes of hypothyroidism

    • There are many potential causes including:
    • Autoimmune disease
    • Hyperthyroidism treatments
    • Radiation therapy
    • Thyroid surgery
    • Certain medications such as medications to treat certain psychiatric disorders
    • Congenital disease
    • Pituitary disorders. This is rare.
    • Pregnancy. Some women develop hypothyroidism during or after pregnancy
    • Iodine deficiency. This is more common than normal medicine reports
    • Hashimoto’s disease. This is the most common cause of hypothyroidism in the U.S. Hashimoto’s disease, is cause by autoimmune issues.
    • Thyroiditis. It can be caused by viral or bacterial infections, an autoimmune condition or following pregnancy.

    For women over 40 the most common causes are:

    • Weak adrenals due to excess stress
    • Liver issues
    • Excess accumulation of toxins
    • Nutrition deficits especially of zinc, iodine, selenium, copper, iron, essential fatty acids, tyrosine (amino acid), vitamins A and D
    • In natural medicine it is also believed that some emotions affect the thyroid
    • Autoimmune disease


    How to know if you have low or high thyroid activity?

    Check the list of symptoms and see if you suffer many of them. If you go to a regular doctor he or she may or may not find the problem. If your deficiency or excessive level of the hormone is way higher than the expected level, it will be found, but if it is small it probably will not be found. A functional practitioner will, however, find it.

    The discrepancy is that in functional medicine the range of normal levels is narrower than in conventional medicine and there is also more testing. In functional medicine, normal is not what the majority of people have right now, instead it is the optimal level for wellbeing and health.

    In my case I had many symptoms such as excessive hair loss, dry skin, weight gain, constipation, I had lost part of my eyebrows, and other symptoms. My regular doctor did not find anything wrong in my tests, everything was perfect. But I had the symptoms and I refused to accept that “that is how we age”.

    What can you do to have better thyroid function?

    If you feel that you have too many symptoms you should get tested first by your doctor, and then if nothing is found, you can go to a functional or natural medicine practitioner.

    The standard treatment for hypothyroidism is a synthetic hormone. For hyperthyroidism, there are medications. There are also many natural treatments if you want to try this path.

    With the natural treatments, that also require lifestyle changes, you will solve the problem and the roots of the problem. With the pills you will be taking them potentially for life, they don’t work for everybody and you will not be addressing the roots of the problem. Those roots may manifest later on in other ways.

    thyroid health in midlife

    Improving your thyroid function

    If you only have some symptoms you can try to improve your lifestyle and add some supplements to improve thyroid function. Some of the natural recommendations are:

    • Eat natural, unprocessed foods
    • Try to minimize environmental toxins such as normal cleaning products, normal skin care products etc.
    • Lower sugar intake
    • Increase omega 3 intake
    • Make sure you are eating enough proteins
    • Make sure you are having enough iodine
    • Make sure you are having enough zinc and selenium
    • Take a break from foods that causes allergies in many people such as gluten, dairy and soy. It is just a break to determine if you have an allergy.
    • Take probiotics
    • Eat a lot of vegetables
    • Lower stress
    • Sleep enough hours
    • Make sure you are having enough fats (I had this problem, I thought fats make you fat and I was not having enough fats)
    • Be active and workout. This eliminates stress and helps to eliminate toxins. You need a workout that doesn’t create more stress. Workouts that become too competitive or too intensive are not recommended. Swimming, walking, Pilates, yoga, strength training, HIIT, hiking, outdoor bicycle, dance type workouts and others are very beneficial.
    • You may take supplements for adrenal support and thyroid support if you think you have hypothyroidism.

    Thyroid support with supplements is tricky. If you buy one, pay attention that is does not have any animal gland parts of hormones added, check the ingredient list. Avoid taking thyroid support for more than a few months. Most thyroid support pills have a lot of iodine, it is better to follow smaller doses than the recommended in the bottle to avoid too much iodine.

    If you have hyperthyroidism you have to follow a gluten, dairy and soy free diet. But hyperthyroidism requires more care and a visit to your natural practitioner is better.

    If you need advice creating your perfect menus for thyroid support you may want to take our upcoming program for hormonal balance. Sign up to be informed of its release.

  • Healthy habits for life

    Do you want to sleep more, be more organized, eat healthier, drink more water, drink less soda, less alcohol, etc.? Changing habits is not easy for most people.

    Healthy habits for life in midlife

    Can you teach an old dog new tricks?

    When it comes to habits, most of us are old dogs and some people think that the older we get the more difficult it is to develop new habits. That is not my experience, people of all ages can learn new habits, if they want to.

    There are zillions of books on how to change your habits. They all have good advice, but not all advice works for everybody. There are books about different styles, different techniques, etc. What I have found is that what matters when we want to acquire healthier habits is:

    • Do you really want to do it?
    • Put systems in place

    If you want to eat healthier, workout, have a strict morning routine, control stress, etc. you really have to nail down your WHY.

    Why should you do it?

    Why do you want the results offered by healthier habits? We don’t want healthier habits, we want the results of healthier habits.

    We want to sleep more because it has health benefits such as: more concentration, it makes us happier, more productive, skinnier etc.
    We want to eat healthier because: we want to be healthier, control our blood pressure, blood sugar, look skinnier, put less pressure on our knees etc. and why do we want those effects? Because we want more energy to do what we want to do. We don’t want to spend money, time and effort going to the doctor, taking a zillion pills, lowering our quality of life, we don’t want aches and pains, we want to avoid the “side” effects of drugs etc. We want to keep our bodies young and strong.

    Find the root, why do you want healthier habits

    You have to nail it down, go to the root. For example: I want to lose 10 pounds. Why? Because I will look and feel better. Why will you want to feel and look better? Because I will feel happier and be healthier. Why do you want to feel happier and healthier? Because I want to be there for my children when they need me, I don’t want to be sick and become a liability.

    OK, that is your why. Your why is your children and your future self. That is huge. That is not feel better and look better as you initially thought. Now you have something tangible. Every time you don’t want to work out, picture your kids and you will feel the energy to workout at least a few minutes even when you don’t want to do it.

    If you have a strong why, you will have a strong will

    Sometimes you are going to discover that you don’t have a strong why for something and it will be your decision to do it or not. For example, running a marathon. It is mostly a badge of honor, but for some people it is about self-determination. This is something optional in life, but your health is not optional.

    how to create healthy habits

    Put your habit changing systems in place

    Now that you know your why you are totally convinced that you have to do it, then comes another important part: put your systems in place. Without systems it becomes difficult to change a habit. These are tips that help a lot of my clients:

    Begin with the end in mind.

    What is the goal? Imagine yourself at the end, how will you feel? Savor that moment, keep it in your mind.

    Plan the way.

    Every goal needs to be divided in small steps to measure success. When are you going to do it, how are you going to do it.

    For example, you plan to eat a healthier lunch, maybe a salad, but you don’t really like salads. What else can you eat? Instead can you bring soup and a healthier sandwich from home? You want to eat healthier snacks, you need to plan it, and in most places the snacks are not healthy.

    You want to sleep more. How can you do it? What do you need to do in order to go to bed earlier?

    Invest in yourself

    Invest time and put resources on it if you need to. Maybe an online fitness membership to workout at home, maybe once a month a meal delivery service or menu planning service, maybe a personal trainer, a health coach (contact me), maybe a life coach, a new pair of sneakers, a yoga class, etc. However be careful, as you know most people who buy gym memberships almost never go to the gym.

    Make it easy

    For example workout at lunch time, if you plan to work out in the morning leave everything ready the night before. If you plant to thoroughly clean your teeth, allow time for it, don’t wait until you are sleepy and tired.

    Take the path of least resistance

    Some people complicate their lives looking for exotic solutions. To start with something, do the easiest thing you can do.

    If you want to be fitter, move more in your daily life don’t wait to have everything you need to go to that famous Barre class. If you want to eat healthier, start by drinking more water and eating more vegetables don’t wait to find out which is the perfect diet for you.

    My niece and a friend wanted to do yoga. The friend spend a year reading about yoga, my niece started to do it right away with youtube videos. The friend goes to classes once in a while, my niece has been doing yoga at home few times a week since the first conversation. Guess who is better at yoga and fitter.

    Doing something always beats thinking about something. You know the term paralysis by analysis, this is a problem for me and for many people. Sometimes it is better to go Nike “Just do it”

    Don’t fear failure

    There is no bigger failure than never trying

    Make time

    We all have 24 hours a day. There is that saying, an activity stretches itself to the time allowed. We can limit the time of some activities in order to do others. We can also prioritize, for example no social media until this or that gets done.

    For some people the problem is not time, it is energy. In order to have energy you need good nutrition, sleep well, and have less stress.

    Eat the frog

    This means do what you dread more first thing in the morning. That way it will be out of the way and you will not be thinking about it.

    Be realistic

    You are wonderful, but you aren’t perfect. Life is beautiful, but it isn’t perfect. Always plan for more time, more effort and more energy than you think you will need. If you don’t do it you may be putting unnecessary stress on yourself and it will be more difficult to reach your goals.

    Find joy in the journey

    Life is a journey and the joy is in living that journey. Be present as much as you can and just smile at life. Tomorrow you can try again. Always be kind to yourself.

  • What no one tells you about skin care in perimenopause and menopause?

    The miracle cream that will erase your wrinkles. Or Better than Botox. The secret to beautiful skin after 50. Nobel Prize Winner Technology in skin care. You, like me, probably have read them all and more, much more.

    how to have youthful skin in perimenopause and menopause

    There are so many creams, potions, procedures and supplements promising us youth in a bottle, an injection, procedure or a pill. If they would work, we will not have wrinkles anymore. So is there a secret to beautiful, healthy skin at 50, during menopause and perimenopause? The pill is the closest from all those promises, the reason is that the secret is our hormones.

    The supple, radiant skin that we had in our younger years depends greatly on our hormones.

    The cream can put moisture, the procedure can force the skin to generate collagen and a more radical procedure can lift and iron out wrinkles, but the overall effect won’t give you beautiful skin. And, beautiful skin can make you look younger and prettier even with wrinkles and flaccidity. Beautiful skin has a characteristic called radiance. Radiance can go away during perimenopause and menopause. In Ayurveda, radiance is part of something called ojas and it means live, healthy tissues.

    Skin radiance comes from our hormones and health. It is affected by emotions.

    Have you seen the face of a bride? Happiness is visible. Audrey Hepburn was right:

    Happy girls are the prettiest

    If your estrogen is out of balance in earlier years then the skin maybe oily. Hormones out of balance in midlife in perimenopause or menopause can cause skin dryness, lack of luster, loss of volume and in some people, very reactive skin (that’s me). If the person has estrogen dominance, the skin is going to be oily. If your hormones, especially estrogen and T3, are not balanced your creams and treatments are not going to be as effective.

    If your liver is not working properly you may develop allergies, redness, discolored patches, etc. A lower thyroid functions will bring dryness, hair loss and eye brow hair loss.

    How do you get radiance?

    Well, this is part of what a healthy lifestyle with low stress, good nutrients and happiness brings to your life. There are a few things you can do.


    The main thing is to try to balance your hormones. This is a big topic and one of the main topics of this blog. In short, in order to balance our hormones we need to:

    • Eat enough good fat
    • Eat a diet rich in nutrients
    • Lower stress
    • Consume a low glycemic diet (low sugar)
    • Sleep
    • Eat a natural diet
    • Make sure you are having all the minerals your body needs
    • Be happy. Make yourself happy. Happiness is an attitude; it comes from within us, not from the exterior.

      If you would like to know more about how to balance your hormones with lifestyle changes read here about my program BLISS in menopause

    Help your organs

    We also need to help our liver and adrenals. The liver and adrenals are going to help the thyroid and are going to help us have more available estrogen, our own estrogen.

    The type of nutrition above will help you liver and adrenals. In some cases, we need to take supplements after a period of neglect. That is what I did and worked out very well for me. I will include a link to the products I took. If the imbalance is deeper, you need to go to a practitioner. I recommend an Ayurveda or functional medicine practitioner. The solutions for hormonal balance don’t give immediate results, you may need months before you see results, but the results are great if you keep trying.

    Other tips for healthy skin

    Follow a simple skin care routine. It should include cleansing, moisturizing and exfoliation once or twice a week.

    Use a star ingredient or a few of them. You don’t have to become an expert or a junkie. Certainly you don’t need to use expensive products. I will be publishing a series of articles on this topic. Star ingredients are retinol, alpha and beta hydroxy acids and many more.

    how to have beautiful, youthful skin in middle age

    Don’t overexpose to the sun

    I am not saying always use sunblock. Use a safe sunscreen when you are going to expose yourself for longer periods of time. But mostly use common sense, wear hats, stay indoors at the time the sun is stronger, don’t tan, etc.
    Take more precautions when you abruptly change to a different weather. For example, if you live in a cold place and take a winter vacation in the Caribbean. These changes are more damaging to the skin.

    If you eat healthy your skin is more resilient and the sun causes less damage.


    These are the products I used. These are affiliate links:

    Adrenal Health – To support the adrenal glands
    Liver support


  • You can eat healthier, cheaper, tastier and reduce waste

    As you know to eat healthier can be expensive. One way to lower the cost of healthy food is not to waste. We are talking here about food waste. Waste reduction is one of the buzzwords of the moment, just like kale was a few years back (sorry kale, you are out). However, waste reduction has its merits in many ways.

    reduce food waste, save money and eat healthier and delicious

    I always recommend the highest quality ingredients in our food for many reasons. In our age bracket (perimenopausal or menopausal goddesses) we are trying to balance our hormones, keep our bones strong and be healthy to avoid all the “illnesses” that plague people in midlife. The common complaint from my clients, and a valid one, is that healthy food is more expensive. Because of this, it is important not to waste it.

    How can you avoid food waste?

    These are the tips I practice and give good results.

    Plan your menus

    This will simplify your life, avoid recipe burnout or boredom, you will eat healthier and it will help you buy just what you need (and save money).

    Before going shopping, use what you already have

    Before heading to the supermarket, head to the refrigerator. This is an opportunity to do a light cleaning of the fridge and take inventory. Use most of what you already have or plan recipes to use them first, before shopping.

    When you bring in your shopping, use the first in last out system

    This is related to the previous point. Use the ingredients that you already have before the new ones. Also use first the ones that go bad quicker, such as greens.

    If you are not going to use something, freeze it (and put a date on the package)

    If you think you don’t want to use something, see if you can freeze it to use later. If you have tomatoes going bad, prepare a sauce and freeze it. If the meat is expiring, cook it and freeze it. They come out very handy when you are in a hurry. But don’t forget what you have in the freezer, plan when you will use it.

    Be creative with your leftovers

    This is fun. Mix and match, create new recipes. My favorite is tacos of different flavors, soups and stir fries.

    Use it all

    When you are not going to use a part of something think what you can do with it. Use the herbs’ stems or part of the veggies you will not typically use to make broth. For example with asparagus, you can use the tough parts to make broth or soup. The cilantro or parsley stems can be put in soups, broth, sauces or smoothies. With bones and small pieces of meat you can make bone broth.

    Store properly

    Make an effort to put everything in the right place. You may want to put dates on your meats and dairy.

    Be careful buying giant sizes

    Unless your family is big, be careful buying big sizes, especially condiments such as mayo and ketchup. Veggies and fruits tend to lose nutrients, the longer you keep them at home, the less nutritious they will be.

    Fresh always tastes better. Fresh animal products taste better. Fresh veggies taste better than frozen and canned ones. The fresher the better, so when it comes to flavor and nutrients it is better to buy smaller amounts more frequently.

    avoid waste and eat healthier and cheaper

    Keep an eye on the pantry

    Many times we forget what we have and don’t use it. Make it part of your routine to check your pantry every month or so and see what is about to expire. Find creative ways to use what you have before shopping.

    Use leftovers

    Leftovers are great for times when we don’t or can’t cook. Try to use them soon after storing them. If you plan your menus you will have less leftovers.

    Prefer dry beans and lentils

    Dry beans and lentils are cheap or cheaper than cans, don’t have salt, preservatives or contaminants, and they taste better. Lentils are easy to cook. Beans are not difficult if you leave them soaking overnight and/or if you use an Instapot or a pressure cooker.

    Should you buy organic?

    When possible, buy the highest quality; this is especially true for animal products. Milk, eggs and meat should come from animals raised in natural conditions. For cows (meat and milk) this is 100% grass fed, pasture raised, preferably organic. For chicken and eggs, pasture raised preferably organic. Fish from responsible sources and preferably non-farmed (but this depends on the species).

    Organic veggies and fruits are generally better if they are equally fresh. But it is better to consume veggies and fruits even if they are not organic than to avoid buying them because the organic ones are too expensive or too difficult to get. Try to buy organic leaves, such as spinach, kale, arugula, chard, lettuce, etc. Home grown is best, local and organic is second, local non organic is third, organic and fresh is fourth.

    Remember organic ingredients are cheaper, healthier and usually tastier than eating out.

    avoid waste and eats healthier ingredients

    Kindness and keep trying

    We are not perfect, we can only do our best and even with the best efforts sometimes we cannot save some food. But with prices increasing, it is a good idea to incorporate new ways to avoid waste.

    How do you avoid waste? Let me know in the comments.