Ask Natalie!

A: The older we get, the harder it is to lose. As we enter menopause and our estrogen levels decline, weight gain is common. In fact, one study found that women gain an average of 12-15 pounds during this phase of life. My suggestion is to eat as well as you can and continue exercising. In regard to eating, if you are eating Points, make sure that the food is whole. You will definitely benefit from a more organic diet, or natural food program. Avoid the prepackaged products, no matter how good they look. Remember, they are filled with preservatives. Avoid refined sugars-, low-fat and sugar-free foods and focus more on fruits and vegetables, lean proteins, grains, etc. Limit your caffeine and alcohol, focus on water. And experiment in your exercise, but do both cardio and strength training. Maybe do two 30-minute cardio sessions on an empty stomach, walk for 30 minutes every evening in addition to your other exercise. Let me know how it goes…good luck!

A: I would recommend that you try spinning. Besides being a great form of aerobic activity (burning between 400-600 calories in 40 minutes), spinning increases your endurance levels and strengthens the muscles of the lower body, as it tones the quadriceps and hamstrings, and works the back and hips. I am not a runner. I’ve always been a polo player and swimmer. Recently, a student of mine asked me to do a half marathon with her. I tried running and was fine. I attribute it to my spinning. I suggest you strive for 3 spinning sessions [they last about 45 minutes] and build resistance as you go along. Remember: use common sense. In addition to spinning, do step-ups to strengthen the leg. If this exercise is too easy, grab some free weights. You want to feel the burn. The proper way to perform: stand next to an exercise bench, holding dumbbell in each hand at your side. Step up onto the bench with one foot and then bring the other foot up so that you are standing on the bench with both feet. To return to the floor, step backwards off the bench with the same foot you started with. Repeat the movement with the opposite foot first and alternate for 15 repetitions on each leg.

A: Foods that build lean muscle include lean protein [egg whites, fish, skinless chicken breast, lean cuts of red meat], almonds, peanuts, Brazilian nuts. I find egg whites one of the best sources. Foods that make them bigger are the carbs: bread, pasta, potatoes and sugar.

A: Congrats on your upcoming marriage! You have some big goals that you’ve set for yourself and I am sure you can and will do it. First, I want you to really take a look at what and how you are eating. If you haven’t been doing so, start journaling – write down everything you eat and the amounts and time you eat. You should be eating every 2-4 hours and those should be mini meals or snacks that include a protein and healthy carb, plus fruits and vegetables. Eat a colorful diet. The goal is to get away from the refined/packaged foods and sugar. So, after you take inventory, look for a better version of what you are eating. For instance, replace white potatoes or pasta for a sweet potato and whole wheat pasta. If you love the leg/thigh of the chicken, try the breast, but skinless. Replace butter and vegetable oil with olive and canola oils. Next, before you eat, think about what you are going to eat and how to make it better. Let’s say you have a salad for lunch. Skip the cheese, bacon, croutons and dressing. Instead, fill it with lean protein [shrimp, salmon, chicken, egg white], veggies and use oil and vinegar dressing. Another example is sushi. Order your roll with brown rice and opt for the vegetables and fish fillings, not the fried shrimp…sorry! Exercising more will decrease the pain and allow you to feel more energetic. Inactivity decreases joint motion and flexibility and can lead to weak muscles. Regular exercise helps reverse joint stiffness, builds muscle and will boost your overall fitness. You should do a combination of cardio and strength. Try low-impact cardio like stair climbing, swimming, walking, dancing and the elliptical. Strive to use the weights – machines and dumbbells 2 to 3 times each week to improve your muscle strength and mobility and decrease your joint pain. I highly recommend you speak to your doctor to let him know what you are planning to do.

A: To lose weight is adjusting to a healthier diet and increasing your cardiovascular training. You can’t target a specific spot on the body to make it smaller. But if you follow a sound food plan and incorporate exercise you will start to see your body change and get smaller. To tone abs try the reverse crunch. This move works the lower portion of the abdominal; regular crunches work the upper part. Lie on your back with your legs perpendicular to the ground; your knees are slightly bent and your feet are in the air, crossed at the ankles. Keep your arms on the floor next to you or place them comfortably behind your head. Rest your head on the floor and relax your shoulders; your back is straight. Now, slowly lift your hips 1 to 2 inches off the floor, which will raise your legs and feet a few inches higher. Avoid rolling your hips backward and bending your back. Hold the position for just a moment. Squeeze your abdominal muscles and keep your head and shoulders flat against the floor. Slowly lower your hips back to the floor.

For your inner thigh, try the plie squat is great because it targets not only the inner thigh but the quadriceps and glutes. Think of this move a ballet exercise. Form is important here.  Start by standing in a wide stance with your feet at a 45* angle. Your knees will need to stay aligned with your toes, so don't go out too far. Bend the knees and lower your body toward the floor in a squat, as if you were going to sit in an invisible chair behind you. Keep the back straight. Go down as low as you can and then push back to start position without locking the knees. For more of a challenge, hold dumbbells on the upper thighs, a single dumbbell in front of you or a barbell on your shoulders. Do this exercise 1 or 2 times per week, 12 to 15 reps, 2 to 3 sets.

A: Very simple: you need to increase your cardio and strength training and cut out the sugar and processed foods from your diet. If you haven’t been doing so, start journaling – write down everything you eat and the amounts and time you eat. You should be eating every 2-4 hours and those should be mini meals or snacks that include a protein and healthy carb, plus fruits and vegetables. Be sure to eat as many colors as you can.

A: Your body is going to decide where it wants to lose the fat. I promise you will see your body change if you eat right and exercise. You need to eat as much whole food as you can – fruits, vegetables, grains. Stay away from the processed foods, no matter how sugar-free, low-fat or fat-free they are. Exercise should be done 4 to 5 days a week and should be a combination of cardio and strength training. Your C-section was done a year ago. Provided there were no complications or problems, you should be able to perform any exercise.