10 Health Benefits of CBD for Women Over 40

CBD is the non-psychotropic part of the cannabis plant and when there is less than .3% THC – it is called the hemp plant. CBD can come from the hemp plant or the marijuana plant. Everything at GreenAlley.org is from the hemp plant and cannot get you high and is legal in all 50 states and will not fail a drug test.Green Alley is here to teach you about CBD and its many benefits. It is a significant anti-inflammatory, a stronger antioxidant than vitamin C, and a neuro-protectant, which means that it protects the neurons in the deep brain and is helpful for brain injuries, mood disorders and neurodegenerative diseases. Fit Women Over 40 (or 20 or over 90) -will find that CBD helps sports performance, recovery and injury. Stay tuned for segment # 2, we will be covering inflammation, pain and how to offset inflammation and decrease your pain all the while increasing your sports performance, work out or physical therapy sessions. Go to GreenAlley.org for more information and stay tuned to Fit Women Over 40 for more.

Your Heart is the Most Amazing Muscle in Your Body

Your Heart is the Most Amazing Muscle in Your Body

Did you know that your heart beats about 40 million times a year?

Think about that. By the time you are 70, your heart will beat approximately 2.5 billion times. Keeping our heart healthy as we age is key to aging well. Considering that Cardiovascular disease is one of the top 3 causes of death, we need to work harder to stay heart healthy.   

 

 

 

Here are some stunning Heart Health Information and Statistics:

• Nearly half of US adults have some form of cardiovascular disease.
On average, someone dies of cardiovascular disease every 38 seconds. This is roughly 2,303 deaths from cardiovascular disease every day.
• Cardiovascular disease is responsible for roughly 1 in 3 deaths.
• Cardiovascular diseases claim more lives each year than all forms of cancer and Chronic Lower Respiratory Disease combined.
Nearly 30% of adults do not engage in leisure-time physical activity.
• More than a third of adults in the US are obese.

This post was sponsored by Let’s Be Well. All opinions are from the Staff at Fit Women Over 40.

NEW PRODUCT REVIEW:

The Let’s Be Well Healthy Heart Box

AARP has teamed up with the American Heart Association (AHA) to bring you The “Let’s Be Well” Starter Box [ $29.99 ].

I was pleasantly surprised when I opened the Let’s Be Well Box I received to see how beautifully designed it is.

It contains five lifestyle products, some resources and a fun cookbook that feel like a good array of products and information to help us all be more aware of heart disease and how to keep healthier.

The Let’s Be Well Healthy Heart Box can empower those who are newly diagnosed with a heart condition (i.e. high blood pressure, high cholesterol, etc) to take care of themselves on their own terms and it focuses on five key areas:

1. Eat Better

2. Relieve Stress

3. Be Active

4. Manage BP

5. General Heart Health Education

The Let’s Be Well Healthy Heart Box Contains:

1. Eat Better – Cooking in color Cookbook. Life Is Why. Adding Color Is How. This cookbook is full of fun, heart-healthy recipes, with insight into the proven technique of cooking with color!

2. Relieve Stress – Lavender Eye Mask  Get deeper relaxation and into your meditation with the Gaiam Relax Restorative Eye Pillow. This soft and soothing satin-covered eye pillow has a lavender scented fill that provides natural calming aromatherapy to help relieve tension and stress. The ideal tool for relaxation, meditation, and yoga.

3. Be Active – Walking Weights  Add light resistance to your workout with these Walking Weights. The sand-filled weights come in a 2lb set that are soft and moldable for a secure hold.

4. General Heart Health Education – Let’s Be Well Content Booklet and Journal, Grocery Store Map. Our Let’s Be Well journal brings two great benefits in one! Comprehensive, yet easy-to-understand content, plus a thoughtfully designed daily journal. The book is designed using simple prompts to inspire you or offer you an idea of what to write about.

The Grocery Store Map is your guide to navigating the grocery store, efficiently and effectively, with insights and tips to make healthier choices in every aisle.

The Let’s Be Well Healthy Heart Box will provide you practical and simple tools to manage your heart health delivered directly to your doorstep.

The Cooking in Color Cookbook

The Cooking in Color Cookbook can help people find ways to incorporate more fruits and vegetables into their diets.

1. Eating a healthy diet rich in fruits and vegetables is directly linked to a longer, healthier life.
2. Eating more fruits and vegetables offers a variety of health benefits, improves your quality of life and lowers your risk for heart disease and stroke.

3. Most people don’t eat enough fruits and vegetables. Only about 1 in 10 U.S. adults eat the recommended daily amounts. On any given day, 27% of 2 and 3-year-olds do not eat a vegetable and among those who do, fried potatoes are the most common.

4. Just 2.5 cups of fruits and vegetables daily could reduce the risk of heart attack and stroke.

5. If Americans ate just one more serving of fruits or vegetables per day, this would save more than 30,000 lives and $5 billion in medical costs each year, according to one estimate.

5 Reasons to eat more fruits and vegetables

1. Full of the good – Fruits and vegetables provide many beneficial nutrients, including vitamins, minerals, healthy fats, protein, calcium, fiber, antioxidants and phytonutrients. Add fruits and veggies to meals and snacks for a nutritional power boost.
2. Free of the bad – Fruits and vegetables typically contain no trans-fat, low saturated fat and very little or no sodium. The natural sugars they contain don’t affect your health the same way added sugars do, especially if you eat the whole fruit or vegetable and not just the juice.
3. Won’t weigh you down – Fruits and vegetables tend to be low in calories, so they can help you manage your weight while still filling you up, thanks to the fiber and water they contain. Replacing higher-calorie foods with fruits and vegetables is an easy first step to a healthier eating plan.
4. Super flexible superfoods – All forms of fruits and vegetables – fresh, frozen, canned, dried and 100% juice – can be part of a healthy diet. They can be eaten raw or cooked, whole or chopped, organic or not, and alone or in combination with other foods. They are among the most versatile, convenient and affordable foods you can eat.
5. A whole-body health boost – A healthy eating plan rich in fruits and vegetables can help lower your risk of many serious and chronic health conditions, including heart disease, stroke, obesity, high blood pressure, high blood cholesterol, diabetes, kidney disease, osteoporosis and some types of cancer. They’re also essential to many daily functions of a healthy body.

The Walking Weights can help people get the most out of their workout.

1. Being physically active improves length and quality of life.
2. About one in three adults participate in no leisure time physical activity at all.
3. Getting recommended amounts of physical activity (at least 150 minutes of moderate-to-vigorous activity, 75 minutes of vigorous activity, or a combination of those activities per week) is linked to lower risk of diseases, stronger bones and muscles.
4. Adults who are active typically pay less in healthcare than those who are inactive. One study estimated physical inactivity accounts for up to 3% of total direct health expenses in the United States.
5. According to one study, just 25 minutes of brisk walking a day can add up to seven more years of life expectancy. Regular exercise reduces the health effects of aging and increases the average lifespan.

Why walking is the most popular form of exercise:

1. For every hour of brisk walking, life expectancy for some people may increase by two hours.
2. Research has shown that walking at a lively pace at least 150 minutes a week can help people:
a. Think better, feel better and sleep better.
b. Reduce your risk of serious diseases like heart disease, stroke, diabetes and several types of cancer.
c. Improve your blood pressure, blood sugar and blood cholesterol levels.
d. Increase your energy and stamina.
e. Improve your mental and emotional well-being and and reduce risk of depression.
f. Improve memory and reduce your risk of dementia.
g. Boost bone strength and reduce your risk of osteoporosis.
h. Prevent weight gain.
3. If 150 minutes sounds like a lot, remember that even short activity sessions can be added up over the week to reach this goal. And it’s easy to fit in a few minutes of walking a several times a day.

The Lavender Eye Mask

The Lavender Eye Mask can help people get a good night’s sleep, which can impact one’s overall health.
1. Short sleep duration and sleep disorders are associated with negative health factors and cardiovascular risk.
2. Seven to nine hours of sleep per night for adults is generally recommended to promote optimal health.
3. Stress is often an underlying factor contributing to unhealthy habits. According to a 2012 report from the American Psychological Association, 39% of Americans reported eating unhealthy foods or eating too much to deal with stress, and another 13 percent of Americans report drinking alcohol to manage stress.
4. Getting the recommended amount of physical activity can help improve mental health, cognitive function and lower the risk of depression.

Order Your Healthy Heart Box Today

It’s Not Just Your Body That Needs Attention

It’s Not Just Your Body That Needs Attention

This post may contain affiliate links, read my disclosure for more info. Purchasing from these links helps me create more epic blog content for you. Thank you for your support!

I love the ocean.

As a lifelong outdoor enthusiast my passion is to be in, on or under the water. The salty sea has a way of rejuvenating my psyche and putting my entire body back into balance. But all of those years of wind, waves and sweat have taken their toll on my skin and mostly my face. Quite frankly, my face has taken a beating. I’ve used sunblock of course but I still have accumulated sun damage, hyperpigmentation and dark spots. So, I decided to up my game in the anti-aging skin care arena and try some new products.

There are so many products to choose from though that I need to minimize my choices by having some personal product requirements. So, to reduce my product selection I decided on some major “must haves”. The first things I look for are products whose ingredients are ethically harvested, cruelty-free, and used and tested by dermatologists. Also they should NOT contain parabens, allergens or other potentially dangerous chemicals or microbes such as those plastic ocean polluting microbeads. I also love companies that stand behind their products with a no risk guarantee.

The Kanapa Skincare line from Xtend Life products includes all of these elements. Kanapa is a New Zealand Maori word which translates to “bright” or “glowing”, the perfect namesake for the Kanapa™ range.

Start with Cleansing

Most skin care routines, suggest that you first wash your face with a gentle cleanser. Cleansing is important for removing any skin care product or makeup that you’ve applied during the day. Cleansers also remove natural skin oils, pollutants, and bacteria that’s accumulated. Cleaning your face first means your skin care products will be able to enter your skin and work more effectively as well.

So I tried the Foaming Facial Cleanser from Kanapa which is made with manuka honey and kiwifruit from New Zealand. It has a sweet and silky consistency when applied to my skin and a fresh feeling after I wash it off. I use it in the shower as part of morning bathing ritual. Promo Code: FWOF10 – good for 10% off your order starts 8/6

Replenish your Skin

Next, I decided to add an exfoliant to replenish my skin. Our skin slows down replenishing itself as we age. Dead skin cells aren’t replaced by fresh cells as quickly, which means your skin starts to look dull and uneven. Exfoliants help get these dead cells off your skin. I avoid the physical exfoliants, such as sugar scrubs and cleansers with beads, because it makes your skin more susceptible to sagging. And instead I use the exfoliating Konjac sponge with activated charcoal.

Anti-aging Serums and Moisturizers

Even though up to 60% of the human adult body is water we still need to keep hydrated inside and out. Skin is our largest organ and adults carry around some 8 pounds (3.6 kilograms) and 22 square feet (2 square meters) of it.

Our skin protects us in many ways by acting as a waterproof, insulating shield, guarding the body against extremes of temperature, damaging sunlight, and harmful chemicals. It also exudes antibacterial substances that prevent infection and manufactures vitamin D for converting calcium into healthy bones.

Still as we age, we need higher concentration of anti-aging ingredients in our skin care regime. The best ones to look out for are vitamin A derivatives known as retinoids (retinol, tretinoin, and tazarotene) and vitamin C (L-ascorbic acid and magnesium ascorbyl phosphate). As well as increasing collagen in your skin, they also act as antioxidants to soak up the biological and environmental oxidative stress that builds up to cause aging. The Luminous Facial Serum from Kanapa has really provided me with that extra boost of hydration I needed, as well working to reduce my sun spots and rosacea. It’s lightly scented so see if you can try a sample before you buy.

I branched out and tried Luminous Day and Night Cream as well. Both are moisturizing creams that are very different from all the ones I’ve used until now. They are quickly absorbed into my face and are perfect for someone like me who is outside a lot. My skin doesn’t feel weighed down but smooth and a bit plumped up.

The feeling is not unlike a dip in the sea.

Hi, My Name is Impossible

Hi, My Name is Impossible

Hi, my name is Impossible.

Susan Niebergall

Not too long ago,

I was sent a message though Instagram from a follower who was asking me questions about my diet and workout regimen. She proceeded to tell me that she showed her certified nutritionist pictures of me saying she wanted to look like me

What came next was not only interesting, but eye opening. Her nutritionist told her that results like that at my age are “impossible”.

I would just like to shake her hand and say, “Hi, my name is Impossible”

The Nutritionist proceeded to tell her client:

  • I obviously adhere to a very strict diet
  • I probably do an extremely low carb diet
  • I see the word “sugar” every time I even look at a bagel, so I never eat them
  • I spend 2-3 hours in the gym

All of that from a picture. A picture on Instagram

The truth?

My diet is not very strict at all. I include foods I love all the time (helloooo chocolate and wine!)

  • Low Carb? Haha. My middle name is Carb.
  • I eat bagels, bread, and (gasp) even some chocolate cake
  • I spend about an hour on my program at the gym 4 days a week. If I am there longer, it’s because I talk to people. (I can talk too much )

And you want to know the supplements I take?

  • A multi vitamin for old people (literally for “seniors”)
  • Fish Oil
  • Vitamin D
  • Protein Powder

That’s it. Oh, and you know what else?

I work fucking hard.

Don’t let anyone ever tell you you can’t do something or that it’s impossible just because of your age. Because that’s just bullshit.

Is it easy? No, it’s not easy. Some days are easier than others. It takes work, but it is possible.

Look, I am no one special. I don’t have “good genes”. I am not a gifted athlete. I am just someone who got her head on straight, made some changes and works super hard.

Susan Niebergall Before and After

 

So to that nutritionist out there who seems to know me so well from a picture on Instagram, I invite you to come on my podcast and let’s chat.

In the meantime, I think I will change my name to “Anything’s Possible”

Susan Niebergall @Susan Niebergall Fitness

Website: susanniebergallfitness.com

IG: @susanniebergallfitness

FB: Susan Niebergall Fitness

Twitter: Susan Niebergall Fitness

YouTube: Susan Niebergall Fitness

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Invaluable Secrets to Success by Two Leading Ladies Over 40

Invaluable Secrets to Success by Two Leading Ladies Over 40

(image: Coach Magazine)

Hitting your 40’s is no reason to give up an active lifestyle.

This transitional age is when the body’s ability to convert food into energy slows down significantly. Having a sedentary lifestyle coupled with poor nutrition will aggravate that process, making it even more important to shape healthy habits around your changing body.

(image: Eat This)

Lena Headey and Sofia Vergara are testament that age is just a number. Headey currently plays Cersei Lannister, one of the most conflicting characters in Game of Thrones. She also played a number of film roles including Queen Gorgo, the Spartan queen in the two 300 movies. Meanwhile, Vergara is known as Gloria Pritchett in Modern Family. Although, her first TV appearance was in a Pepsi commercial when she was 17.

The two TV stars are well over 40 but it seems neither have passed their prime thanks to a combination of a balanced diet and exercise. Here are five secrets to staying young and healthy from these leading ladies.

Endurance exercises are optional

Like many other women, Sofia Vergara is not a big fan of cardio. Her trainer revealed to Marie Claire that walking at a high incline on the treadmill or spinning for a few minutes is how she primes her muscles. The truth is endurance exercises, such as running, are just an option for fat loss but not a necessity. The body can adapt to repetitive stresses caused by endurance exercises, and reduces the ability to burn fat the more you get used to it. You may be able to run longer, but that doesn’t mean you can go at a faster pace while muscles get more defined the heavier you lift. If burning fat and getting stronger are your goals, you don’t always have to spend torturous hours hitting the treadmill or the pavement.

Drop the barbie weights

(image: Pexels)

Many women at any age fear the weights room because they don’t want to get too bulky. But Headey and Vergara know that lifting heavy weights is one of the most effective ways to encourage fat loss and build strength. Fit Women Over 40 previously mentioned that building strength actually has to do with muscle breakdown. Lifting 10 pounds is perceived by the body as a stressor, which causes microtears in the muscles. After each session, your body goes through a process of recovery and adaptation. Eventually, 10 pounds becomes easier to bear and your muscles grow much stronger to protect your bones.

Shake up your routine

It would be hard to deny that Lena Headey has one of the most impressive physiques seen on screen. In 2014, the star spoke to Coach Magazine about her intense training sessions for 300: Rise of an Empire, which consisted of 300 reps of a variety of exercises that target the whole body. Varying your workouts ensures that you don’t hit a plateau, get too comfortable, bored, or lose motivation.

Her training was vital to living up to the role, as Spartan women are the embodiment of power and strength who are deemed equals by their male Spartan counterparts.

In fact, Spartan strength has long been a central theme in their representation in modern media, and this quality is also showcased in other titles based on the franchise. Foxy Casino’s 300 Shields game draws its narrative from the first movie, and players can relive the action-packed scenes that display visuals of the strength of the famous Greek battalion. This emphasis on peak fitness stems from using early forms of Calisthenics that actually has roots in Grecian concepts and they were largely influenced by Spartan methods, which you can incorporate in your routine. Spartans were already lifting weights, enhancing their core, and developing lower body strength before anyone else even knew how advantageous these methods were.

Needless to say, Headey’s intense workouts paid off, as she succeeded in playing the Spartan queen.

Balance your macros

(image: Pexels)

For decades, carbs and fat have been vilified as the culprits for weight gain. However, in addition to protein, those two macronutrients are essential for a balanced diet. It is better to count your macros than restrict your calories for a sustainable weight loss/muscle building plan, especially since whole food provides a lot of fiber that the body requires more as you age. Whole grains, fruits, vegetables, and root crops provide carbohydrates; leafy greens, legumes, lean meats, eggs, nuts have plenty of protein; and healthy oils, avocados, seeds, nuts are high in healthy fat. The ideal ratio for sculpting a lean body is 30% carbs, 40% protein, and 30% fat. Both leading ladies abide by healthy diets while also allowing themselves to indulge every once in a while.

Rest when your body calls for it

Vergara told SELF that even though she doesn’t like working out, it is how she takes care of her body especially as she gets older. For many, exercising can be very exciting, especially if you’re seeing the results of your hard work. Like most things though, too much of it is also unhealthy. When you’re trying to build strength, it’s important to allow your body time for recovery so you don’t get injured or burnt out. That being said, don’t rest for too long as consistency is even more important in your 40s.

Why this is the number one way to get rid of belly fat

Why this is the number one way to get rid of belly fat

Why this is the number one way to get rid of belly fat

Have you ever wondered why – despite all your dieting efforts – you keep gaining belly fat?
As you age, it becomes more challenging to keep excess inches off your abdomen and abdominal fat is fat you don’t want hanging around, literally.

Your body has two types of fat. Subcutaneous fat is found just under your skin and is very noticeable fat in that it jiggles, dimples, and causes cellulite. Visceral or “Belly” fat is fat on the inside of your body, under your abdominal muscle, typically what we refer to as having a “Beer Belly”. It is more dangerous than subcutaneous fat because it can surround vital organs like your liver and heart, plus you can even have this fat if you are thin. Visceral fat is linked to heart disease, Type 2 diabetes, strokes and other chronic diseases.

Leptin is a protein hormone that plays a key role in regulating energy intake and energy expenditure, including appetite and metabolism. Leptin resistance causes an increase in the visceral fat & contributes to the development of obesity & in determining your risk for Type 2 diabetes and other serious diseases. Leptin signals to the brain that the body has had enough to eat, producing a feeling of satiety.
Since belly fat can be resistant to many of the best diet and exercise programs and the most difficult fat to lose, there are several things you can do to help promote your cells’ ideal sensitivity to leptin.

“Belly fat can be resistant to many of the best diet and exercise programs and the most difficult fat to lose.”

How to Get Rid of Belly Fat

Exercise is one of the best ways to get rid of belly fat, which will lower your insulin levels and visceral fat production.
Exercise was found to take the fat away quickly. Those who jogged for 17 miles each week had significant decreases in visceral fat, and subcutaneous abdominal fat.
A combination of a regular exercise program with a healthy eating program is best, plus:

  • Avoid processed foods
  • Avoid high fructose corn syrup, sugars, ( refined sugar has been shown to be more addictive than cocaine) grains, fruit juices, and sweetened and diet drinks
  • Supplement with high quality omega-3 fatty acids (Krill oil is a good, highly absorbable form to use)
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Measuring Your Belly Fat & Diabetes Risk Instantly

Your waist size is the best indicator of insulin sensitivity. Take a tape measure, and measure the distance around the smallest area of your abdomen below your rib cage and above your belly button.
For women your ideal waist measurement should be between 28 and 33 inches.
You are overweight if your waist is between 33 and 37 inches, and Obese if your waist is over 37 inches.

Nutritional Typing

One of the most important steps in helping your cells is to choose foods that are right for your body type. ( See our article: Feel better by modifying your diet based on your body type ).

By determining your unique Nutritional Type (Dr. Mercola video link ), you can then select foods that work best for your body. Dr. Mercola believes it’s clearly one of the most critical things you must do to support good health. Nutritional Typing is one of the only systems that customizes nutrition based on the way your body reacts to food.
This can help to explain why certain foods make you feel bloated, sluggish, and generally not great after you consume them, even if they are so-called “healthy” foods.

Once you start using Nutritional Typing I’ll bet you’ll soon start to notice:

  • Greater meal satisfaction
  • Less desire for between meal snacks
  • Food cravings diminish
  • And less belly fat….

Click here to Take the Nutritional Typing test for Free Now.