Part 5: Women and (Unwanted) Weight As “gracefully aging women,” we know there is much to discuss. However, we have reached our last topic in this series. What makes it so difficult to lose or maintain weight during this phase of life? As always, there are multiple factors to this struggle, and we aren’t going to address genetics here. We are not promoting diets or trying to be thin; rather, we are focused on strong, healthy bodies and minds. We are speaking to those in the audience who are peri-menopausal or currently in menopause who are struggling to lose extra, unwanted weight and keep it off. If you are that person in the audience in your 50s who has maintained the same weight as in your 30s or 40s, well…you know what to do…don’t read any further😌.

• Understand your stress levels. Who isn’t stressed these days🥺? When we experience stress, our cortisol — the body’s primary stress hormone- levels go up. This increase in cortisol produces extra glucose (the sugar in our blood), increasing blood sugar levels. Why does this extra sweetness matter? Well, it isn’t so sweet! When our blood sugar levels go up, so do our insulin levels. Insulin is our body’s storage hormone, which stores excess blood sugar in our cells so we can burn it off for energy. You know how you feel when you simultaneously put away your groceries while talking on the phone and making a delicious dinner, all at the same time😅? SUPER EFFICIENT! Well, insulin loves efficiency, too. However, that efficiency can lead to excess calories being stored away that may not get burned off…and we know where to find them (i.e., buttocks, thighs, abdomen😩). Some quick stress-reducing strategies: get outside and breathe in some fresh air, exercise, call a friend, and take a bath.
• Use your support system. Especially during this pandemic with higher levels of social isolation, we need our people! Research shows that people with high levels of social support may experience less stress. Feelings of sadness, anxiety, uncertainty, and hopelessness can sometimes cause us to lean away from others when this is the time that we need them the most. If you are feeling as though the stress levels are impacting your functionality, your sleep, and your mood regulation, and you just don’t feel like your usual self, consider making a telehealth appointment with your physician or a therapist. Moreover, and especially if you live alone, staying mindful about healthy eating and exercise can feel like a forever endeavor. Consider talking to friends and family about your plans and encourage others to join you daily — trade recipes, cook together over Zoom, challenge others to a contest (who gets in the most steps per week in your family?)
• It’s time to talk about your THYROID. Your thyroid produces three hormones: Triiodothyronine, T3; Tetraiodothyronine, thyroxine or T4; and Calcitonin. Try saying those 5 times fast🙃. Their names are not necessary, but T3 and T4 are serious control freaks, controlling how fast you burn calories and your heartbeats. Diseases of the thyroid cause it to make either too much or too little of these hormones. You may often feel restless or tired or lose or gain weight depending on how much or how little hormone your thyroid makes. Women are more likely than men to have thyroid disease. One in eight women will develop thyroid problems during her lifetime.

There can be several causes for thyroid disease, including autoimmune disease, hyperthyroidism treatments, radiation therapy, thyroid surgery, and certain medications. There are other less frequent causes, including iodine deficiency. The trace mineral iodine — found primarily in seafood, seaweed, plants grown in iodine-rich soil, and iodized salt — is essential for producing thyroid hormones. Too little iodine can lead to hypothyroidism, and too much iodine can worsen hypothyroidism in people who already have the condition. Now you know why your salt is “iodized,” as this has virtually eliminated the issue in the United States.

One challenge for women is that the symptoms of thyroid problems are mistaken for menopause symptoms. However, thyroid disease, especially hypothyroidism, is more likely to develop after menopause. Hypothyroidism is when your thyroid does not make enough thyroid hormones (underactive). This slows down many of your body’s functions, including metabolism. It usually happens relatively slowly, over the years, with many other symptoms, including feeling tired, cold for no reason, constipation, muscle weakness, joint pain, pale and dry skin, sadness, dry, thinning hair, and other symptoms. Hypothyroidism could explain weight gain, and it could increase your risk for heart disease and diabetes.

But the good news (there is always some!) is that if you are experiencing any of the above symptoms without a known cause, talk to your doctor. There are treatments out there!

In the meantime, let’s continue to focus on healthy eating :)—natural, plant-predominant foods that keep us feeling energized and smiling. At the same time, we surround ourselves with friends and family (at a social distance)! We will focus on speed in the kitchen, so we will spend less time cooking and more time socializing or taking the time to take care of YOU❤️!

SPICY SPEEDY SHRIMP
I continue to receive many requests for air fryer recipes. :). No doubt with good reason—they make cooking fun, tasty, crunchy, and speedy. I love this recipe, as there are so many options for what you can do with these spicy crustaceans.

INGREDIENTS
1 Tablespoon hot Mexican-style chili powder
1/2 cup whole wheat panko crumbs
1 large egg
1 pound medium shrimp, peeled and deveined
Nonstick cooking spray
Optional toppings:
avocado, sliced or guacamole
salsa, any style
fresh lime juice
cilantro
hot sauce

PREPARATION
Preheat the air fryer to 360˚F for at least 5 minutes. While preheating, place the prepared shrimp in a medium bowl. Sprinkle with chili powder and mix well. Crack the egg into a separate small bowl, mixing well with a fork. Place the panko crumbs into a separate small bowl.
Once preheating is complete, slide out the air fryer basket and coat it with nonstick cooking spray. Remove shrimp from the bag, one at a time, dipping it into the egg, then panko crumbs, and placing it in an air fryer basket. Once the basket is complete (not overfull, as the shrimp should not touch each other), spray the tops of the shrimp and slide them into the air fryer. “Fry” for 7–8 minutes at 360˚F, shaking halfway through to flip the shrimp. Remove and repeat until all shrimp are cooked.
Serve on top of salad, in a whole grain wrap, or in a bowl with brown rice. Top with any or all of the suggested toppings, and then some!

MISO LIME CHICKEN
Chicken can get boring sometimes, so I try to spark things with a tasty zing from the miso and fresh lime juice. This effortless and flavorful sauce also works well with fish or tofu!

INGREDIENTS
1 pound chicken tenders or chicken thighs, skinless, boneless
Rub:
1/2 teaspoon onion powder
1/2 teaspoon garlic powder
1/2 teaspoon freshly ground pepper
Sauce:
2 Tablespoons fresh lime juice (about the juice from one lime)
2 Tablespoons white miso paste
1/4 cup nonfat Greek yogurt, plain
1 Tablespoon honey
Nonstick cooking spray
Fresh cilantro or basil for garnish
​
PREPARATION
Prepare the rub by placing the onion powder, garlic powder, and pepper in a small bowl and whisking to combine them. Place chicken tenders in a medium bowl. Pour the rub evenly on top and mix well with clean hands, ensuring the rub is evenly spread onto the chicken.
Mix up the sauce: Place the lime juice, miso paste, yogurt, and honey in a small bowl. Mix well until miso is dissolved and set aside.
Place a large cast-iron skillet over medium-high heat. Spray with nonstick cooking spray. Add the chicken in a single layer. Cook 4–5 minutes, spray again with nonstick cooking spray, and flip to cook another 3–4 minutes on the other side. Remove from pan and place onto a serving platter.
Top with sauce, garnish, and add extra sauce on the side!

Looking for a quick veggie on the side? Go for fresh golden beets! Peel, slice, and mix with a touch of olive oil, a dash of salt, and freshly ground pepper. Microwave for a few minutes, then roast for 15–20 minutes at 400˚F. Garnish with fresh sage. Share the sauce here, too!

CRAB BISQUE
This recipe was originally a heavier chili. I lightened it into a bisque with calcium-packed ingredients, including crab meat for lean protein and beans. Although the sherry helps bring out a rich, mellow taste, it may be omitted if desired. There is some chopping here, but there is still a 20-minute or less prep time.

INGREDIENTS
3 medium shallots, minced
2 cloves of garlic, minced
1 yellow bell pepper, cored, seeded, and chopped fine
2 teaspoons olive oil
1 15-ounce can of kidney beans, rinsed and drained
2–3 Tablespoons chili powder
1 6-ounce can of tomato paste
1 1/2 cups vegetable broth, low sodium
8 ounces jumbo lump crab, shells removed
1/2 cup evaporated nonfat milk
2 Tablespoons dry sherry
salt and freshly ground pepper to taste
Flat-leaf parsley to garnish, optional

PREPARATION
Place a medium saucepan over medium heat. Add olive oil. Once the oil is hot, add the shallots, garlic, and bell pepper. Cook until softened, about 6 minutes. Add the beans, chili powder, and tomato paste. Stir and continue cooking for another 5 minutes. Stir in the broth and bring to a boil. Once boiling, reduce the temperature to a simmer and cook for about 8 minutes.
Stir in the crab, evaporated nonfat milk, and sherry, and heat through. Taste and adjust the seasonings (salt, pepper, and chili powder, if needed). This recipe makes 4 servings.

The Soup Bowl🍲~ ’Tis the season for soup! Whether looking for a meal in a bowl or a tasty starter, soup usually fits the bill. The natural goodness of homemade soup is warming to the heart and soul. Many veggies and whole grains create a high-fiber, high-nutrient, highly satisfying meal. Sometimes, a lengthier commitment to the kitchen is just not in the cards. Here are some tips when you need to create a quick-fix bowl and still do not want to go for the canned or boxed version:

• Use salsa as a base, adding chicken or vegetable broth until desired consistency. For lean protein, throw in some pre-shredded chicken, leftover lean ground beef or turkey, or beans.
• Leftover potatoes make an excellent chowder. They shave about an hour off the prep time as they are already cooked. You are ready for puree.
• Buy pre-washed, pre-chopped veggies to throw into a steamy broth quickly. Frozen veggies work well, too!
• Double your recipes when preparing soups. When you take a break from Zoom, freeze in single portions, microwave, and enjoy.
• Use low-salt tomato juice as a base. Add leftover cooked shrimp and douse with lemon juice, Worcestershire sauce, horseradish, and hot sauce. The speed and spice will warm you up.
• Leftover grains like brown rice, quinoa, and whole wheat pasta can be added and heated quickly to balance out a bowl of veggie—or protein-based soup.

Real soup is to the body what peace is to the soul

~Isabel Allende

For comments, thoughts, requests, or anything else you feel the need to share, please do: amy@rebelliousrd.com

SOURCE:

https://www.ncbi.nlm.nih.gov/books/NBK279388/https://www.womenshealth.gov/a-z-topics/thyroid-disease#27https://thyroidresearchjournal.biomedcentral.com/track/pdf/10.1186/1756-6614-6-2.pdf