Heather's primal wellness, 875 prairie Gardens, Kewaskum, WI (2026)

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http://heatherprimalwellness.com/

06/29/2022

Why exercise is important during pre menopause and menopause
Information from mayo clinic and my american nurse
Most women don’t realize how important it is to exercise at any age, but during preimenopause and menopause its even more important. Of course as you age you should adjust your workouts. Your workout could help relieve some of the symptoms you may have with menopause. Also at this stage in your life you are most likely still working and you don’t want to have an injury occur at work. The main point to exercise is that you keep moving.
Some Benefits to working out include preventing weight gain because as you age it becomes harder to lose weight than putting it on. With working out it helps to maintain muscle, muscle decreases as you getyour older. Your bone density decreases as you get older so exercise will help you to strengthen your bones. Exercise can help reduce risk for cancer and other diseases. With menopause you can get mood swings, so exercise can help boost your mood and help to stabilize your mood.
There are many different activities for you to choose from. Pick something that fits you and that you will stick with. You should do a combination of cardio and strength training, even if your cardio is a fast walk. You could do something like yoga to help strengthen and to help your balance. There are many beginner yoga classes out there. Sometimes it’s best to at least try something to see if you like it. You never know what you might like if you never try it. Doing something like water aerobics can be easier on the joints but you still get your heart rate up. Strength training could be anything from using free weights to machines or even your body weight, doing pushups and squats. If you are unsure of where to start, find a personal trainer. We can help get you a place to start. If you haven’t worked out in a while, it's best not to just jump right in.
You want to work your way up. Otherwise you may get really sore a few days after your workout and give up. Also set realistic goals for yourself and work your way up to the way you want to be. No one gets there overnight. It may take a while. It helps to have a workout buddy to help you stay motivated and keep you accountable. Remember it’s never too late to get started.

I am a hard working mother who has always been into fitness and health. I love helping people. Now I'm putting what I love to do into a career. I'm here to help coach you to get you to a better state of wellbeing. You need start with your mindset and group to a positive relationship with food.

06/15/2022

How you should change your diet with menopause
Information from very well health and wiki how

Have you ever wondered why it is as you get older that you can’t eat the same or you gain weight? Do you feel it was easier to lose weight when you were younger? As you age your body changes. Your metabolism starts to slow down and you can’t out muscle in the same way you use too.
As women age they start going through perimenopause and menopause. In this transitional time you begin to change physically and mentally, so your nutrition needs begin to change as well. You still need to make sure you have a balanced diet and exercise. But of course there are some changes that need to take place nutritionally when you begin this time period.
Some things that you need to take into consideration are your calorie intake should go down. You need to have more calcium in your diet. A few reasons for this are calcium helps your blood to clot, it helps nerve and muscle function along with the normal like helping your bones and teeth. At this time in your life you need less iron. You don’t have to cut back on iron, but once your period stops your body doesn’t need as much iron. Also you need more vitamin D. You should increase your vitamin B-6 intake. This helps with lymph node function and helps with a healthy immune system.
So improving your diet, if you're not on a healthy diet, can help. It can also help with symptoms that come along with menopause. Some ideas would be to have a healthy balanced diet with whole grains, lean protein, healthy fats, fruits and veggies. Try to get at least 5 servings of fruits and veggies a day. Go for healthy sources of proteins. Stick with fats from a good source as well. And just as much as choosing the right foods are good for you, not going for the processed foods are just as important.
If you're not sure how to improve your diet, see a nutritionist to help you. Over time, with the right diet you will notice you feel better with more energy. At this time in your life you could have mood swings, so you might notice that those aren’t as bad either. Your sleep might improve as well. So even small changes could make a big improvement. Make sure you have people to help you on your side. There is so much information out there that is good, so sometimes you need help going through it. If you ever have questions feel free to reach out. I would love to help!

I am a hard working mother who has always been into fitness and health. I love helping people. Now I'm putting what I love to do into a career. I'm here to help coach you to get you to a better state of wellbeing. You need start with your mindset and group to a positive relationship with food.

06/08/2022

How to mentally cope with menopause
Information for an article from harvard health

There are certain times in a woman's life that we have major transitions we go through. One of the would be menopause and an even longer one is premenopause. Lot of the time you hear negative effects of menopause, if you are ready all of this is easier to handle. This may be a time in your life when you start to get anxiety even if you have never had it before. You may take some of this out on the people around you because of the mood swings you may have. You need to know the signs before they start to help get a handle on this.
There are reports of women who do experience mood changes and anxiety. Hormone production can have a direct link as well as management of neurotransmitters to the brain. So with the shift of the neurotransmitters in the brain it can lead to problems coping and mental stress. But with anxiety, hormones are not the only factor.The body goes through many changes with perimenopause. So with the changes going on in the body, it can be very stressful. The more stress that you have in your life at this time, the more of a chance you could start having anxiety. With you having such a strong mind and body connection, the stress and anxiety can actually create more changes in the body. So this can become a revolving cycle.
Since this is a major time in a woman's life the stress and anxiety can also come from the fear you have. Finding stability in your life can really help you cope. It helps to monitor your symptoms and take note of them so you are more aware. Being aware can be very helpful to rid yourself of some of the fear and anxiety. Just remember that all of this is temporary, even though as you are going through it it doesn’t seem temporary. There is a lot of help out there nowadays and people with experience. Contacting the right people or your doctor can give you some relief.

I am a hard working mother who has always been into fitness and health. I love helping people. Now I'm putting what I love to do into a career. I'm here to help coach you to get you to a better state of wellbeing. You need start with your mindset and group to a positive relationship with food.

06/01/2022

Coping emotionally with premenopause and menopause
Information from OSFhealthcare.org and marcellepick.com

Have you ever felt something is wrong with your body because its changing and you don’t know why? Sometimes your motivation is affected and you lose drive to do things that you have always done with no problems. It’s unpredictable with how each woman will go through the process of menopause. Of course you start with premenopause which can start as early as your early 30s then going to menopause which can start in your early 40s or sooner. Everyone is different so there is no telling when you will start with these symptoms. With hormone imbalance occuring your emotions can start to take over and get out of whack. Of course you never know how long this process will last, each individual is different. Some women have more problems than others.
Depending on the types of symptoms and how it affects your day to day will depend on if you should seek medical care due to menopause. Treatment you need is determined by the symptoms that you have. You should consult your doctor if you feel you need treatment. Some symptoms are easier to treat than others. This can be a very emotional time for women not just because of hormonal imbalance but because changes are occurring and sometimes you can feel lost. You could be on an emotional rollercoaster at times. This can be a complex process you’re going through. You should be dealing with your emotions and putting them off. Go through it and don’t carry around the baggage. With our emotions directly affecting our physical health, paying attention to your emotions is one of the most important parts. You need to be aware of how you feel and what is affecting you. Don’t hold on to the past or negative feelings, they dang you down.
Pay close attention to your eating habits and your health. This is a good place to start to keep you going down the right path. Key to keeping you feeling great is getting the nutrients that you need. Eating unhealthy foods for a long period of time can make you feel worse and affect your day to day life. The right foods could help cut back on stress as well. Also find an exercise you love, it will help you stay motivated.
Dealing with premenopause and menopause can be a long road to deal with. From the time you start premenopause until you hit menopause could be 10 years or so. Use this time to find out what makes you feel like the best you and makes you feel great. This road can lead to something amazing if you let it.

http://Heatherprimalwellness.com

I am a hard working mother who has always been into fitness and health. I love helping people. Now I'm putting what I love to do into a career. I'm here to help coach you to get you to a better state of wellbeing. You need start with your mindset and group to a positive relationship with food.

05/18/2022

What happens to your body during premenopause and menopause
Information from very healthy life

During premenopause leading into menopause your body with go through more than one change. This can make things difficult if you’re not prepared for what lies ahead. You might hear people around saying that you're not the same person you used to be. These changes could be coming from your body changing as you age. There are times with this fast paced world that you may put things like these changes on the back burner.
Some changes your body will go through in premenopause into menopause are irragular periods and then they will stop all together. You may loose s*xual drive, this is where your partner may notice it more than you. Vasomotor symptoms may start as well, this is where you may get a warming feeling throughout your body, like hot flashes. You may start experiencing insomnia with the changes that are going on in your body. There may be an increase in body fat around your waist area. You could have changes in breast size and shape because of the hormone imbalance that goes on. You may get an increase in heat beats from the changes in monthly cycle and weight gain. You may have a loss in memory and difficulty focusing on things. You may get Psychological Instability that could create feelings of depression. You may have times when you feel more fatigued. This may last for a few hours or could last days.
These are some symptoms you may experience but doesn’t mean you will. It gives you an idea on what to look for. As you get older your body will go through these changes, it happens to every woman. Some women don’t have the symptoms as severe as others. Remember you are not alone and the older women in your life may have already experienced something like this. Having people in your corner to turn always helps.

I am a hard working mother who has always been into fitness and health. I love helping people. Now I'm putting what I love to do into a career. I'm here to help coach you to get you to a better state of wellbeing. You need start with your mindset and group to a positive relationship with food.

05/11/2022

What is early menopause and how does affect your body
Article information from smarter women
Do you ever feel like something isn’t right with your body? Maybe you are having changes that don’t seem right because we should all know our bodies, right? Some women go through something called early menopause, also called premature menopause or premature ovarian failure. This occurs when women start having symptoms of menopause before the age of 40. Some symptoms that may occur with this are hot flashes, irregular periods, loss of libido, vaginal dryness, headaches, and fatigue. This could impact your self esteem and be a very confusing time.
Early menopause is a time in your life when your body starts producing less estrogen and progesterone, the main hormones involved in female reproduction. When these hormones reach a low enough level, a woman will permanently stop having a menstrual cycle. Usaully menopause starts about 12 months after your last period. If you haven't had your period in three months you should see your doctor. Some symptoms you may get are irregular periods, absence of periods, hot flashes, night sweats, vaginal dryness, moodiness, mental fogginess, and decreased s*x drive.
There are some ways that could help you make this time in your life a little easier to transition to. Make sure you’re informed, there are plenty of websites out there with information. It will give you information on possible treatments and help. Explore your options, make sure you talk to your doctor and get the right information. They will be able to guide you. Don’t give up on your youth. You may be going through the uphill struggle of early menopause, but does not mean you are on the way down the other side. Although menopause symptoms may be confusing, tiring, and stressful, don’t let them think you are older than you really are. Youth can be a mindset as well. Make sure you treat yourself. You may be experiencing low self esteem and self doubt, but don’t let these feelings take over. This can be all mental, get in the right mindset.
Some reasons this could be happening to you are follicle depletion or follicle dysfunction. When these occur, eggs don’t mature or get released, causing a woman’s period to stop. These processes are considered normal when they occur later in life. If they occur early, your doctor will likely check for an underlying cause. Your doctor would be the one to diagnose you with this. They would take a few different things into consideration including family history.
You’re not alone in this, there are many women out there that experience these symptoms every year. There are many ways to deal with this time in your life. If you feel this could be you, talk to your doctor. Remember changing a few things in your life, including your mindset could change how you feel and your mental state.

I am a hard working mother who has always been into fitness and health. I love helping people. Now I'm putting what I love to do into a career. I'm here to help coach you to get you to a better state of wellbeing. You need start with your mindset and group to a positive relationship with food.

05/04/2022

Change in body composition in premenopause and menopause women
Information for article from https://www.hormonely.com

Many women don’t realize the change that actually happens with pre-menopause and menopause. Even myself, I didn’t realize what happens during this stage in life. The decline in hormones can affect your body composition. Low progesterone and estrogen tend to show up as weight gain around the abdomen. Sometimes, the scale doesn’t even shift for you to notice differences because the abdominal fat is deep within. To ward off stress, get stronger, and feel healthier, being active is a great way to start. If you have any chronic conditions there are things you need to consider before starting a new workout and getting your doctor's approval is always important. As we age, it’s more likely we’re taking at least one type of medication or have at least one chronic health condition. If this is the case then getting the go-ahead is even more important.
Working with a personal trainer for strength training or cardio, it's recommended an exercise regimen be put in place that includes strength training, steady-state cardio, and flexibility components combined with balance. Whether you use body weight, resistance bands, or weights, including strength training in your workout is vital. After age 30, you lose between 3–5% of muscle mass with each decade. To maintain bone density and minimize weight gain, building muscle mass is a huge help. Most women can safely aim for at least 30 minutes of aerobic exercise daily that gets their heart rate elevated, even some strength training can get your heart rate up as well. With low estrogen decreases bone density, ask your provider about high-impact cardio exercise. Some activities that can be turned into low impact would be biking, swimming and walking with doing intervals that are fast and slow. HIIT workouts are great for fat loss, building muscle, increasing endurance, improving thyroid function, and promoting positive gene expression. Another important factor to consider is consistent yoga can boost estrogen levels in menopausal women and help with symptoms. Along with the benefit of flexibility, yoga helps with balance, which is a good way to improve strength and stability. Many yoga poses engage the abdomen and pelvic floor muscles, which naturally weaken as we age. Pelvic floor disorders cause pain and other symptoms and affect nearly 27% of women between the ages of 40 and 59.
During this time in many women's lives, life tends to be very hectic with raising kids and having a career. So trying to make time to exercise can seem impossible. But making a schedule and asking for help can make it possible. Remember you need to make time for you as well. As you pick exercises and activities make sure you go with workouts that are right for you and that you enjoy. If you don’t enjoy it you won’t stick with it.
http://Heatherprimalwellness.com

I am a hard working mother who has always been into fitness and health. I love helping people. Now I'm putting what I love to do into a career. I'm here to help coach you to get you to a better state of wellbeing. You need start with your mindset and group to a positive relationship with food.

04/27/2022

Carb cycling what it is and how to do it

If you are like me, you like carbs but notice those carbs go to all the wrong areas on your body. So I do something called carb cycling. Now this doesn’t work for everyone. And I don’t recommend overdoing it. But like calories, you can up your carbs on the days you workout. Make sure you are being mindful of the carbs you are eating. Don't go eating a bag of chips, but you could eat more whole grains or some extra fruits or veggies. When you eat your carbs throughout the day can make a difference. But of course everyone is different. I do recommend testing yourself. See what makes you tired or how you feel a few hours after your meal. There is no cut and dry method. Your body is different from mine, and it reacts differently to food than my body.
What carb cycling is, is you eat more carbs on your workout days and less carbs on your rest days. Of course your workout intensity makes a difference as well. If you are just walking then I would still take in less carbs than a day where you are running or doing intense strength training. The amount of calories that come from carbs can drastically change from a low carb day to a high carb day. So this is where planning out your week is a good thing. I know logging your food can be a pain, but don’t you want to control what you can and know how much you're eating? I use MyFitnessPal and it will keep the foods in there so you don’t have to go looking for everything all the time. I like to control what I can and food intake is one that you can control.
A high carb day might look like having carbs at all 3 meals. For breakfast you could have oatmeal and then add stuff to it. Then for lunch you could have a sandwich with whole grain bread. And finally for dinner, have rice with your meal. Now on a low carb day, breakfast might look like having a banana for your carbs, then lunch having more veggies. Finally for dinner, have sweet potatoes for your carb source.
Now everyone is different so you will need to play around with your food and meals. See what works best for you. You shouldn’t deprive yourself from carbs because your body does need them. Just not from processed foods like some of us get them from. Stick with whole grains, fruits and veggies to get your carbs. Of course you still want to have the foods you like so adjust your day to it. If you know you’re going out to eat for dinner, then try to get less carbs for breakfast and lunch. Also make it a priority that day to workout as well. You can still keep to a schedule and enjoy foods you love. Just be mindful.

I am a hard working mother who has always been into fitness and health. I love helping people. Now I'm putting what I love to do into a career. I'm here to help coach you to get you to a better state of wellbeing. You need start with your mindset and group to a positive relationship with food.

04/20/2022

Marcos and why it’s important to keep track of them
You always hear people talking about macros but what are they and why are they important? Macro is short for macronutrients, so macronutrients are important to keep you healthy. Fats, proteins, and carbohydrates are the three macros that provide you with the energy that’s gotten from food. So when counting macros that means you are counting the grams of each one that you are eating. These three are also what your body needs most of. Protein, fats and carbohydrates all are different. Keeping track of your macros can be similar to keeping track of calories, which can help lead to healthy food choices that you stick with. You can understand better where your calories are coming from by keeping track of macros.
Now with each macro is worth a different amount of calories. For example proteins are worth 4 calories so you can consume more, then fats are 9 calories and carbohydrates are 4. A side note, alcohol is 7 calories and are just empty calories.
Everyone is different so when someone asks, “how many macros you I eat?” The answer will vary. You can go off what is recommended, but you need to take in account your height, weight, if you want to lose or gain weight and if it is a workout day or not. So on an average your daily percentage of calories and where they come from should be this: anywhere from 40-60% carbs, 20-35% fats and then the remaining from proteins. For me I do 40% carbs (I might up it on a workout day), 25-30% fats and 30-35% protein with that I normally take in about 1600 calories but it will go up on workout days. On a workout day it would be a high carb day taking in 55% or high. On a non workout day or low carb day you would take in about 35%. This is something like carb cycling. Now depending if you are doing something like the keto diet your macros may look different. Every person is different and responds to food differently. You have to do what feels good for you and gives you the energy you need.
For someone who doesn’t feel comfortable counting your own macros, there are many different websites and apps you can find to help you, some are free and others aren’t. I use MyfitnessPal. I can adjust my macros to what I want them to. You can connect a smart watch and it will up your calorie intake with workout.

I am a hard working mother who has always been into fitness and health. I love helping people. Now I'm putting what I love to do into a career. I'm here to help coach you to get you to a better state of wellbeing. You need start with your mindset and group to a positive relationship with food.

04/13/2022

Connection between diet and mood
Information from Cleveland clinic article and active beat article

Most of us know that we get most of our energy from the food that we put into our body. So our food affects everything from the way we move to how our brain functions. It can also affect the way we think, then in return affecting your mood. We need to use food as our fuel source just as you would filling up your car. You make sure to put the right gas in your car, so we should be putting the right foods in our body. If you are getting healthy organic foods, drinking plenty of water and getting your protein in for the day you most likely feel pretty good. Now if your diet consists of fast food, junk food and sugary drinks you are depriving yourself of the nutrients you need and probably don’t feel the greatest.
Food plays a role in how we feel. Eating the right kinds of food can be great and in a good mood, others can bring us down and release hormones that can make you feel depressed. For example if you have the midday munchies its easy to research for something fast like candy, crackers or soda. Things that are sugar and carb filled. It may taste great at the time, but the sugar buzz can crash you fast and make you feel fatigued leading to tiredness and even slightly in a bad mood. It's best to reach for something that has protein like eggs, greek yogurt, beef jerky or some fruits or veggies. This will help you sustain energy and keep your blood sugar stable. Of course the more energy you have, the better mood you will be in. Foods that are high in omega-3, like fish, can provide dopamine, which provides pleasure and enhances a positive mood. Foods high in fiber and vitamins also provide mood enhancements. Foods with Vitamin D could help the counter effect of feeling depressed. When you live in an area like me, Wisconsin, in winter you have a lack of Vitamin D because of the lack of sunlight. So you need to eat more foods that have vitamin D. Nowadays they have a lot of fortified foods to help get your vitamins.
So when you understand the relationship with what you eat to your mood, it is easier to take control of your diet and mood. You need to make sure you are eating healthy meals and snacks. You can be prone to mood swings depending on your diet.
Some bad mood causing foods to avoid are: coffee because of the quick rush from the caffeine, potato chips- of course you know these are bad for you, processed lunch meats and hot dogs- the nitrates and additives can cause your mood to crash and suck your energy, margarine because this is mostly processed with no nutritional value, french fries and soda, snack peanuts because of the added salt and additives can bring you down and cause a headache, bagels and baked goods- these are mostly addifical ingredients and no nutritional value, and last sugar free drink mixes- these mostly contain additives and aspartame which can cause a roller coaster of bad moods.
So you want to choose your food wisely. Understanding your relationship with food, even your snacks, plays a big part in how you feel every day. It could make or break your day. If you are having a low energy day you might want to make different food choices for the rest of your day.

I am a hard working mother who has always been into fitness and health. I love helping people. Now I'm putting what I love to do into a career. I'm here to help coach you to get you to a better state of wellbeing. You need start with your mindset and group to a positive relationship with food.

04/06/2022

How to eat healthy on a budget
Information found in healthline.com

When I decided to start my own business and quit my day job to focus on business, my husband was in as well. But we went from 2 incomes down to one. I was not willing to sacrifice my family’s health or my own. So I learned how to eat healthy on a budget. There are four of us in my house and two of them are teenagers and teens don’t eat just a little, they eat everything in your house. So today I want to help any of you who are struggling with eating healthy on a small budget.
I always start by making sure I have my meals planned out. I only go to the store once a week, so I need to make sure I have everything planned or I would end up at the store every other day and spend way too much money. I do allow my kids to write down two snacks, other than fruits and veggies, that they would like for the week and once they are gone you get fruits and veggies. You won’t be healthy 100% of the time but if you can do 80% you're doing great. Before finishing my list for the store I check the fridge and cupboards to make sure there are no extras that I can take off my list or something that needs to be added. I try not to leave the house when I’m hungry because I will buy more food and stuff not needed if I go to the store when I’m hungry. Once I am at the store I always stick to my list. I try not to bring my kids with me or I end up with more in my cart than needed. I also try to stick to the outside isles as best I can because that’s where most of the healthier foods are. Do most of your cooking at home and cook larger portions to have leftovers. This way you have lunch for the next day. Also I tend to have one to two dinners a week where we make something with the leftover food in the fridge. Stick to buying whole foods. If you go with a block of cheese that tends to be cheaper than shredded cheese. It doesn’t add that much time to meal prep if you have to shred your own cheese. Buying whole grains like oats tends to be cheaper than buying boxed cereals. Buy generic brands. Most of the time there is no taste difference. Most of the time the store brand is the same quality. Stock up on sales items. If you have a favorite staple item that you use often, buy an extra one or two when it's on sale. Shop for produce that is in season. It tends to be cheaper and more nutritious. You can always freeze what you don’t eat. Having a food saver has been great for me. If I buy too many strawberries that don’t get eaten then they go in the freezer. I will use them for shakes or smoothies.
As you can see it is possible to eat healthy on a budget. It may take a little long, especially if you use coupons, which is a great idea. But it really does save you money. No one in my house noticed our grocery bill go down but me. This is a good habit to get into because it will be a good life lesson for your kids and maybe help get you to the vacation you're saving for or whatever else you are saving for.

http://Heatherprimalwellness.com

I am a hard working mother who has always been into fitness and health. I love helping people. Now I'm putting what I love to do into a career. I'm here to help coach you to get you to a better state of wellbeing. You need start with your mindset and group to a positive relationship with food.

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