NEWSTART is an acronym for Nutrition, Exercise, Water, Sunlight, Temperance, Fresh Air, Rest, and Trust. With NEWSTART you can get to your ideal weight. It is a Free, Simple, feel-full Lifestyle change.
My name is Dr Purity Carr, GP and Menopause Doctor. I run a menopause Clinic in Harvey Western Australia. Because of my Social media presence, women reach out to me for advice on weight management. One of the most common frustrations of Perimenopause and Menopause is unwanted weight gain. We get a stubborn roll of fat in the abdominal area; you know what I'm talking about! I'm sure you've heard of or tried weight loss medications or injections. The use of medication to lose weight has its place, but to achieve long-term sustainable weight control, we need to delve deeper; if you do, you will find that the answer is simple as it is profound!
The NEWSTART BLOGS will help show you the beauty of a simple natural way of eating. In fact, I will use my experience on how, as a perimenopausal woman (yes I'm 46yrs old), I maintain a steady healthy weight. So, let's get started! I start the day with 2 X 750ml flasks of hot or warm water (depending on the season). I get the water ready before bed. To fit into my morning routine, I go to bed early and get up early (430am). Over the years, I've learnt to create time for what is important to me; my health is clearly a priority so early to bed, and early rise sounds like a wise move for me. While I drink the water, I usually read something uplifting and meditate on it. I go for Psalms, a devotional or any such material. Then I do my simple 30 minutes exercises (more on this in a later blog).
Tip #1 - Breakfast
For me, Breakfast is the most important meal of the day. But I Keep It Simple Stupid (KISS). KISS is a design principle that states that systems should be as simple as possible. Go simple and don't overcomplicate your lifestyle with unnecessary steps. For my breakfasts, I don't go for anything fancy or needs much prepping; I also stay away from the processed boxed cereal aisle, instead I go for dried fruits, dried nuts, and super powders. And they last long! So, It's good value for money, especially after all the festivity spending.
Tip #2 - Commitment and sticking with the plan are absolutely crucial
So, we've decided to keep it simple and go for a lifestyle change rather than crash dieting. Here's where commitment comes in. Remember, we do not gain weight overnight, so the weight loss will not be overnight. However, as you adopt this way of eating, biochemically positive changes will be happening in your body within 24 hours. Whereas the biochemical response is immediate, the physical or outward change has a bit of a lag. This is where we get discouraged and quit. This time, promise me not to quit and I promise you, you will see the results you've always dreamt of.
Decide that this is a long-term game plan and stick with it. Write a contract with yourself if you have to, and tell your friends, neighbours and enemies about your lifestyle change. Believe me, they will keep you on your toes! It is good to have an accountability partner in something like this.
Tip #3 - Have a little bit of everything in your breakfast collection. See photos of my breakfast mix.
Organise your time so you have time for breakfast
Typically, I would go for
2almonds
2 brazil nuts
1.5 - 2 TBS organic oats
1/2- 1 tsp of super powders
6 dates (I love dates)
a handful of raisins (yum)
one dried peach
1/4 dried fig
1 tsp chia seeds
1/2 tsp goji berries
1/2- 1 Piece dried apple
1 tsp sunflower, pumpkin seeds, 2 walnuts
3-4 prunes
You get it, whatever dried nuts or fruits and super powders you can lay your hands on will do. Don't forget your banana, I top mine up with half a banana. I then pour in Soya milk and add apple cider vinegar to the point the soya milk becomes youghurty creamy and thick. I like a dash of cayenne pepper on mine! It's so yummy and filling!
Tip #4 - Enjoy- It's simple, but has the right notes! Avoid snacking
Yep, you've heard it from your mum before, chew your food properly, chewing is like a counter that works to signal satiety.
Yummy, I look forward to my breakfast! I have the same breakfast every single day and I never get tired of it. It is filling, therefore I do not snack. In fact, I only have 2 meals a day. Breakfast and an evening meal. In between my meals I drink plenty of water (not tea or coffee). The clear the fluids you take, the more cleansing the effect. After all, you wouldn't have your morning shower with coffee or tea, would you?
I leave at least a 5 hours gap between my meals. On the occasions I have lunch, "I don't waste my lunchtime". This means that If I'm having lunch, I will eat enough so that I'm not going to need an evening meal. You may call it intermittent fasting, the point is, it works! I've done it for 17 years and I feel great throughout the day, I'm full of energy and my immune system is robust. (Disclaimer, if you are diabetic on insulin or any diabetic tablet that works by stimulating the production of insulin, speak to your doctor about the best meal schedule).
Tip #5 - Stick with it! It's a lifestyle, not a diet.
It takes 3 weeks to form a habit and 2 weeks for your taste buds to change. And remember, It is a lifestyle change! So commit to your new lifestyle and enjoy watching your weight drop off!
There you have it, Ladies! NEWSTART. Good nutrition is crucial to maintaining a healthy weight. Keep it simple, read food labels and remember to do away with snacking! Go for simply dried fruits and nuts. Don't go for the oil-roasted or sugar-coated or salted varieties of nuts. Get the healthiest version you can get from the grocery store. Yep, take your reading glasses or use your phone to magnify the label. You wouldn't put sand in your car's fuel tank, so put only the best in your body tank! Start the day by getting your micronutrients right.
