Оглавление
Debra Waterhouse. Menopause Without Weight Gain: The 5 Step Solution to Challenge Your Changing Hormones
Menopause without Weight Gain. The 5-step solution to manage your changing hormones. DEBRA WATERHOUSE, MPH, RD
Dedication
Contents
Attention All 35- to 55-Year-Old Women: Why You Should Read This Book
Chapter 1 So That’s Why I’m Gaining Weight
The Life Cycle of a Female Fat Cell
When Fat Cells Turn 35
When Fat Cells Turn 45
When Fat Cells Turn 55
Fat Cells Are Your Menopausal Helper
Taking the ‘Men’ Out of ‘Menopause’
Chapter 2 What Type of Midlife Fat Cells Have You Got?
Fat Cells Prematurely Forced into the Menopause
Postpartum Fat Cells Entering the Menopause While Breastfeeding
Genetically Overactive Fat Cells
Fat Cells on Hormones
Unfit Fat Cells Under Stress
Fat Cells with a Long History of Dieting
Chapter 3 The Meno-Positive Approach to a Trimmer Transition
Teaching 35- to 55-year-old Fat Cells New Tricks
The Seven Habits of Highly Successful Menopausal Women
Repeat After Me: I Am Not on a Diet
Throw Away Your Scales, But Not Your Common Sense
A Tale of Two Menopausal Women
Chapter 4 Acquiring Meno-Positive Attitudes
The Menopause Is Not a Disease to Be Treated; It’s a Transition to Be Experienced
The Placebo vs The Nocebo Effect
Managing Your Midlife Weight Crisis
ACKNOWLEDGE THE IMPOSSIBILITIES, ACCEPT THE REALITIES
DEVELOP A BROADER SENSE OF BODY IMAGE
WALK THE WALK
TALK THE TALK
Diet Humour: Gaining a Whole New Perspective
In the Menopause We Trust
Chapter 5 Mastering Meno-Positive Fitness
Starting with a Clean Exercise Slate
Take a Break from Walking
It’s All in the Timing
Hustle to Build Muscle
Exercise Smarter, Not Harder
How About a Little Floor Play?
Chapter 6 Embracing Meno-Positive Eating Habits
Tap into Your Body of Knowledge
Neither Starve nor Stuff
Downsize Your Meals, Upgrade Your Snacking
Emotional Eating vs Eating Emotionally
It’s Mind Over Platter
Chapter 7 Maximizing Meno-Positive Food Choices
Do You Have a Fat-Free Chip on Your Shoulder?
Mind Your Menopausal Food Cravings
Eat Your Oestrogen
Wet Your Appetite
Eat Well for ‘A Change’
Chapter 8 Living A Meno-Positive Lifestyle
Live Today Less Stressed
DO NOT DISTURB: I’M HAVING A MENOPAUSAL MOMENT
EAR PLUGS AND VOLUME CONTROL
TAKE A MINI MIND HOLIDAY
IS THIS GOING TO MATTER A YEAR FROM NOW?
M AND MS – MASSAGE, MUSCLE RELAXATION, MEDITATION AND MIND CONTROL
Mindful Menopause: New Age Medicine for Middle Age
MASSAGE
MEDITATION
DEEP BREATHING
LIGHT THERAPY
HYDROTHERAPY
AROMATHERAPY
ACUPUNCTURE, ACUPRESSURE AND HERBS
The Pursuit of Hormonal Happiness
Your Midlife Check-up
Lifestyles of the Relaxed and Fearless
Chapter 9 It’s Not Over til the Fat Cell Sings
What Does a Healthy Midlife Woman Look Like?
Patience, Perseverance, Perspective
Principle 1: Acquiring Meno-Positive Attitudes
Principle 2: Mastering Meno-Positive Fitness
Principle 3: Embracing Meno-Positive Eating Habits
Principle 4: Maximizing Meno-Positive Food Choices
Principle 5: Living a Meno-Positive Lifestyle
When the Transition Is Over
Thank You, Fat Cells
Appendix A: Meno-Positive Eating Records
Meno-positive eating records
Appendix B: Additional Resources. Eating Journals and Other Publications
Seminars and Workshops
Appendix C: Suggested Reading
Menopause
Cookbooks for the Menopause
Fitness
General Nutrition and Women’s Health
Body Image
The Non-Dieting Approach
Mind-Body and Alternative Medicine
Newsletters
Organizations
Biblography
Index
Acknowledgements
Also by the Author
About the Author
Praise for Menopause without Weight Gain:
Copyright
About the Publisher
