Marlene and Kathie Donovan invite Kathy Smart for this week's episode of Coffee Talk, giving us the skinny on eating and caring for our changing bodies.
Kathy Smart is a multi-award winning nutritionist, best selling author, keynote speaker, Huffington post writer, Healthy body advocate, TV Personality and - most importantly - a chocolate enthusiast! We've jotted down some very important notes from our segment to help us all live a better life.
Tip 1: Strengthen your muscles
From the moment we are born, our bodies constantly change. But women more often note the huge body changes at 45 years - unexplainable weight gain and slower metabolisms. Kathy Smart weighs in on the power of our muscles and how age effects out metabolisms - it's true, as we age our metabolisms slow down because we loose muscle. For every pound of muscle we carry on our body, we burn anywhere between 50 to 100 calories. For every pound of fat we carry, however, we only burn 4 calories. Despite being told to do more cardio, women must preserve their muscles by engaging in more strength training during their workouts. Always include sources of protein in your meals to sustain and nurture that muscle mass.
Tip 2: Sleep!
While you can always exercise and eat perfectly all week, nothing is more crucial than letting your body rest. Author xx discusses her personal experience with a lack of sleep, when she burned out in the end.
Tip 3: Shake the Sugar
Insulin is a big factor in how our bodies change over time and how we regulate our own hormones. Sugar that comes from simple carbs like rice cakes or white breads spike your insulin levels momentarily, then yield a sugar crash in the body. What happens is we begin to store all kinds of belly fats due to this insulin rollercoaster. Instead of opting for low fat high sugar products, eat fats that are as close to nature; nuts, seeds, avocado and butter (yes, butter!). Fats not only feed our body with good nutrients, they also feed our brains to keep us alert.
Tip 4: Drop the Fad Diets
They are simply unsustainable! Healthy eating is really about going back to the basics - eating close to nature, balancing your nutrients and always asking yourself, "Where's my protein? Where's my fats?"
Easy Smart Grabs for the Busy Bees:
1/2 cup of cottage cheese and a handful of berries
A handful of nuts or seeds and a fruit
2-3 tablespoons of hemp seeds and a banana
1-2 ounces of cheese paired with some whole grain crackers or fruit
1 protein pancake from Kathy Smart:
Easy to freeze, easier to store and even easier to pop in the toaster for the morning rush. These pancakes pack a punch into every bite, combining delicious cottage cheese and oatmeal which just a touch of vanilla and cinnamon. Whether you’re working a 9-5, heading to (or from) your superwoman workout or just need a little pick me up, these protein pancakes energize your day - no matter what that looks like.
- ½ Cup Cottage cheese (2%)
- ½ Cup Oatmeal (quick cooking)
- 2 Whole Eggs
- 1 Tsp Vanilla Extract
- ⅛ tsp of cinnamon
- 1-2 tsp coconut oil or olive oil
- Add all ingredients to blender and blend on high for 1-2 minutes, or until smooth
- Using a nonstick frying pan, heat oil on medium heat.
- Pour ½ of the pancake batter from blender onto the frying pan
- Cook on medium heat until bubbles form.
- Flip pancakes over once bubbles appear to cook other side.
- Serve with whatever floats your boat - maple syrup, fresh berries or pair it up with a banana and nut butter as a mid-day snack.
Nutrition (Serving size: 2 5-inch pancakes)
- Calories: 157
- Calories from fat: 17
- Fat: 2 grams
- Cholesterol: 2.3 mg
- Sodium: 341.8 mg
- Potassium 236.7 mg
- Carbohydrates: 16.5 g
- Fibre: 2.4 g
- Sugar: 2.5 g
- Protein: 17 g
Have a nutrition tip you picked up recently? Let us know!