​Are you taking Ozempic, Wegovy, or another form of Semaglutide for weight loss?  Well, I’m not here to shame you.  Weight loss is HARD.  These drugs are making it possible for people who feel like they have tried EVERYTHING ELSE to finally lose weight.  I do have some advice for you, though:

Am I encouraging everyone to take these meds?  Absolutely not.  First and foremost, I’m not a doctor.   Plus, these drugs have side effects and come with risks, just like all treatments do.  They can be expensive.  And for some people, they don't work at all.  But I don’t think there’s any shame in getting help with something that you have struggled with for so long, especially if your doctor agrees.   Just don't wait to start lifting weights.

​I keep a KIND bar in my purse for emergencies.  I will usually eat half of it when I’m driving between clients just to get me through until the next meal.  I like KIND bars because they have simple ingredients and they taste good.  I usually get the non-coated ones that are less likely to melt and create a mess because I don’t want to show up on a client’s doorstep with chocolate all over my face.  That’s not a good look.  

I started eating KIND bars many years ago when they were the best option in the bar aisle and honestly, haven’t taken the time to discover what’s new out there.  Plus, KIND bars typically have less than 5 grams of protein, which isn’t much, and it would be nice to have some extra protein just to keep me satiated longer.

​Recently, a client was raving about a new protein bar that has sixteen grams of protein, so I thought it was time to try some new ones (new to me, at least). 

​This is the one my client raved about.  I have to say it was delicious.  I could taste the protein a little bit, but I don’t mind that taste.  What I didn’t love was the aftertaste due to the 9 grams of sugar alcohols used, but it did taste really good going down.  

​It has 16 grams of protein (a mixture of whey and soy), which is a good amount for such a small bar.  I didn’t love that it has 8 grams of saturated fat, though.  That is too much for one bar.  That’s 40% of the recommended daily allowance!   (A Snickers bar only has 4.5 grams. In fact, the highest amount I could find in a candy bar is 7 grams in a package of Twix.)  

​This bar also has 1 gram of fiber and 3 grams of added sugar and a very long list of ingredients that I didn’t love and apparently, they didn’t love me back either.  I only ate half of the bar, and my stomach was upset for about 24 hours after that.  My client did not report this effect, so it must have been a personal problem for me, or maybe it was completely unrelated.  Just in case, I didn’t eat the other half.

​I had never heard of this brand before.  This bar had good chocolate flavor, which I appreciated, but the texture of a Power Bar, which I didn’t love.  However, that type of texture stands up to the heat well, and that’s a factor I have to consider in the summer.

It has 14 grams of protein (a plant-based mixture of brown rice protein and pumpkin seed protein), 6 grams of fiber (mainly due to tapioca starch), 3 grams of added sugar, and 7 grams of saturated fat, mostly from the coconut.  It still seems high for a so-called “health” food.  The ingredient list is reasonable, and I didn’t get any stomach issues with this one.  I probably won’t buy this particular flavor, though, just because of the saturated fat content.  I’m not trying to clog my arteries with this thing;  I’m just trying to alleviate my “hangry” state because no client deserves that.  

​This bar has all simple ingredients.  The front of the package says it contains 3 egg whites, 5 almonds, 4 cashews, 2 dates and No B.S.  However, in the ingredients list on the back side, dates are listed as the first ingredient, which means although there are only 2 in the bar, those two dates weigh more than the other individual ingredients, which also lists chocolate, natural flavors, sea salt and coconut.  It has 12 grams of protein, 5 grams of fiber, and 2 grams of saturated fat.  While it has no added sugars, it does contain 13 grams of sugar, which come entirely from the dates.  

The texture reminded me of the old-school Pemmican bars that I would buy at Sun Harvest Farm in the 90’s to take hiking.  It was very sticky & chewy.  I think it would hold up to the heat well, but it made me want to brush my teeth immediately.  I won’t try this one again.

​Of all the bars, this one had the taste and texture most like a candy bar.  This bar has 10 grams of protein, 5 grams of fiber, 4 grams of added sugar and 2 grams of saturated fat.  The protein source is a mixture of soy and whey.   I ate half of it between clients one day, and that only seemed to make my hunger worse.  I’m guessing it caused quite the insulin response in my body, which is NOT something I need at this time of life.  I ended up eating the other half for dessert the next day because it just felt better to eat it on an almost-full stomach than on an empty one.  

​While I would eat this again, it’s not useful for my purpose here.

​This bar was almost too easy to eat.  It tasted like a bar version of the Girl Scout Thin Mint cookies, and we all know how addictive those are!  This bar has 13 grams of protein, 2 grams of fiber, 15 grams of added sugar and 3.5 grams of saturated fat.  The protein source is soy, which I could barely taste, but that didn’t stop me from eating the whole thing in one sitting.   I don’t love that it has almost 4 teaspoons of sugar (1 gram = 4 teaspoons), especially since the recommended maximum is 6 teaspoons (24 grams) a day for adult women.  I’d rather have the real thing.

Out of all these, I’m going to try some of the other Aloha flavors.  That brand was my favorite.  How often will I eat these?  Probably half a bar once a week.  I really try to plan my meals ahead and take fresh snacks in the car, but it’s nice to have back-up available.  

​What’s your favorite protein bar?  What should I try next?

​Summer in Texas is not my season.  My goal is simply to survive it.  I do that by continually telling myself that fall will be here eventually.   This can’t last forever.  And I have a few tools that save me from complete misery.

This is the best fan I have come across.  It was one of many fans on display several years ago when I was shopping for one.  I turned all of the fans on, and this was the strongest.  SOLD.  I use this fan whether I'm exercising indoors or in my garage.  I even bring it with me when I’m training clients in their garages.   It is currently my most prized possession.  I love it dearly.  If you, too, are suffering in this heat, get yourself a strong, powerful fan.  

​While the fan helps immensely, some days I need more armor.  I use this cooling towel when it's so hot that the fan feels more like a hair dryer.  You just get it wet and wrap it around your neck.  I like to take it a step further and put a few ice cubes in the center, wrap them up, then place it around my neck.  It feels great!  You can also place the ends of your towel down into your bra, then put ice on top!  The bra holds the ice in place and the towel protects your skin from freezer-burn.  Keep a cup of ice handy so you can replenish your bra ice once it melts. 

When I’m planning workouts, writing blog posts, cooking, eating, or just sitting, I use this small desk fan.  This one has 3 speeds and doesn’t need to be plugged in (although I keep mine plugged in at all times for fear of it running out of battery when I need It most.  Texas problems.)

I love a cup of hot coffee in the winter, but in the summer it makes me feel like I’m going to spontaneously combust when I step outside.  In these temps, I drink cold brew coffee.  This allows me to get my caffeine fix without overheating.  This brand is sold at HEB and is the best tasting one I have found that doesn't have any additives.  It’s concentrated, so add water (I use a ¼ to ¾ ratio of concentrate to water, but you figure out what works best for you).  I top it off with some soy milk and add a few ice cubes.  Delicious!

​Hot food doesn’t even sound good right now, so I’m eating a lot of cold food.  Salmon salad, cold chicken, raw veggies and fruit.  This recipe for watermelon soup from Bon Appetit is one of my favorites.  For simplicity’s sake, I don’t bother with the toppings, with the exception of the feta crema and sliced almonds.  Those two additions elevate it to a whole new level.  

​How are you coping with this heat?  Have any tips to share?

Looking for a fun beach read this summer?  Well, I have something better for you.  It will give you useful tips as well as make you laugh out loud.  Personal Trainer Amanda Thebe recounts her horrific perimenopause experience in Menopocalypse: How I Learned to Thrive During Menopause and How You Can Too.  Amanda does not hold back in this book.  She is brutally honest about her lived experience and also her very real feelings about it.  If you haven’t yet gone through the menopause transition, this book might scare the hell out of you.  Amanda’s symptoms were quite terrible.  If you have already gone through the transition, then you might be relieved that yours wasn’t so bad, at least in comparison.

​In the first half of the book, she defines the different stages of menopause and lists the common symptoms one might have.  These range from the well-known hot flash to the lesser-known burning tongue. (Why must so many things in menopause make us feel like we're on fire?)  She also discusses Hormone Replacement Therapy (HRT), both her personal experience with it and what to watch out for, like compounded hormones and pellets.  This was refreshing to read since there is so much misinformation out there directed at women in menopause.  It made me happy to know that she takes a science-based approach in her menopause management.

​By this point in the book, I hadn’t really learned much that I didn’t already know about menopause, but I’ve been studying this in depth for the past several years.  It was, however, quite validating to read her first-hand account to make me feel like I wasn’t the only one experiencing these less common issues.  She reveals some very personal details of her life, and in doing so, makes you feel like you can trust her.  This is important, especially because the second half of the book consists of her advice.  We don't usually take advice from those we don't trust.

​In the second half of the book, she outlines what she calls her menopause “hacks.”  Her chapter about how to eat wasn’t revolutionary, but that’s what made it so great.  It was solid, reasonable advice.  It’s what I recommend to my clients when asked.  She doesn’t promote low calorie diets or intermittent fasting or avoiding carbs.  She does suggest prioritizing protein, complex carbs, healthy fats and limiting alcohol.  She seems to subscribe to my philosophy:  Live the healthiest life you can enjoy!  I can respect that.

She has several pages of workouts that she calls “Menopause Metabolic Resistance workouts.”  There are pictures of each exercise, as well as a prescribed set and repetition range.  Her workouts  incorporate the basic movement patterns that I outlined in my blog post “The 6 Most Important Exercises.”  If you’re in need of a strength training starter workout, this is excellent.  If you’re a client of mine, these moves will look very familiar to you.  

No self-respecting book about how to take care of yourself during menopause would be complete without a chapter on sleep and stress-reduction.  Sleep is just as important as nutrition and exercise.  61% of postmenopausal women suffer from insomnia, which is a damn shame.  Estrogen and progesterone play a huge part in helping us fall asleep and stay asleep, so without them, we struggle.  

Will this book cure your insomnia?  You might find some helpful advice in there, but it won’t do so by putting you to sleep.  It’s quite entertaining, actually.  Amanda is funny, irreverent and doesn’t hold back.  If you need a good read to know what’s coming or to learn more about what you’re in the thick of, I recommend Menopocalypse.

I frequently get asked, “What do you eat at breakfast for protein?  Eggs?  Bacon?  Sausage?”   You certainly could eat these typical-American breakfast staples to get your protein.  But since I aim for about 30 grams of protein at each meal,  I would have to eat either 5 eggs or 10 slices of bacon or 8 sausage patties to get to 30 grams of protein.  That’s way more fat (and salt) than I want to eat on a daily basis.   I don’t think my heart and arteries would make it very long if I ate that way all the time (vacations don’t count).  

​I love oatmeal in the morning, but my 1/3 cup serving only yields about 4 grams of protein.  To boost the protein content, I tried adding hemp hearts because they’re a good plant source of protein, but I discovered I’m allergic.  Sunflower seeds were my next best option.  While not as protein dense as hemp hearts, they added a good crunch, so I kept them in.

​I considered other nuts that have a decent amount of protein (peanuts, almonds, pistachios), but since I often eat those nuts later in the day, I didn’t want to overdo it on the nuts just trying to get more protein.  Maybe a protein powder would work?  Whey protein is the most widely available.  It’s a complete protein, meaning it contains all of the essential amino acids.  It blended right into the oatmeal, making it creamy and smooth.  I used an unflavored version, so it didn’t negatively alter the taste.  The drawback was… it made my nose run like a 4 year old’s.  (Dairy products can do this to some people.)  Next, I tried soy protein powder.  It turned my oatmeal into cement.  Then I tried pea protein powder.  It elevated my oatmeal somewhat from cement to gruel, but I still didn’t want to eat it.  

​Then I thought maybe I would ditch the American-style breakfast and just eat lunch and dinner foods in the morning, like they do in other countries.  Nobody says you have to eat breakfast foods for breakfast.  You could eat chicken, steak, fish, etc.  But I didn’t want to do that.  I like breakfast food for breakfast, so I kept looking.  

​I finally found an unflavored pea protein-brown rice blend that didn’t make my oatmeal taste bad or turn it into concrete.  The pea protein is mixed with the brown rice to provide a complete amino acid profile.  It blends right in and thickens the oatmeal but not too much.  Between a scoop of that (20g) plus the protein naturally occurring in the oats (4g), flax seeds (1g), sunflower seeds (2g) and walnuts (1g), my oatmeal comes in at about 28 grams of protein.  Add to that the soy milk I put in my coffee, and my total breakfast protein count is just over 30 grams.   I also add cinnamon and raisins for flavor.

​My breakfast is not a low-calorie meal, but that is not my goal.  Calories = energy.  I wake up hungry, and I need energy to start my day.  Also, I don’t bother counting calories because I obsessed over those in my younger years and have since realized that’s no way to live, but I do try to hit around 125 grams of protein every day.  Once I figured out my breakfast, I only had to count my protein grams once and now I pretty much have it down.  I don’t like to obsess over numbers because life is short, so some days I reach that goal and some days I just come close.  It’s not a big deal.  

​I am not a Registered Dietician Nutritionist (RDN), so I do not tell my clients what to eat.  I’m just telling you what works for me – what I eat to maintain my lean mass, healthy bones, a functioning digestive system, and what makes me feel my best.   And just as important, what tastes good!

​Do you eat protein at breakfast?  If so, what’s your favorite?

​Do you follow Dr. Mary Claire Haver, author of The Galveston Diet?  She is an OBGYN in Galveston who specializes in menopause.  I love what she is doing to promote awareness of what really happens to women during the menopause transition.  She is a breath of fresh air on social media where she frequently posts reaction videos to young male trainers touting their advice to women in menopause.  Dr. Haver is smart, likeable, and very good at promoting her message.  I haven’t yet read The Galveston Diet, but I plan to, even though I absolutely hate the word “diet”.  (I’m sure her publisher pushed for that word to be in her title to sell more books.)

Dr. Haver is currently offering the 28-Day Spring Belly Fat Challenge to her followers.  Since I know many of my clients follow her and would be interested in this, I downloaded the challenge to see what it was all about.  Here are the basic guidelines:

1. Consume more than 25 grams of fiber per day.
2. Consume less than 25 grams of added sugar per day.
3. Do cardio exercise in 30-45 minute increments in your “fat-burning zone” for at least 150 minutes total per week.  (That’s about 30 minutes 5 times a week.)
4. Reduce stress.
5. Avoid alcohol.

​All of these are great things to do!  My main problem with this challenge (and challenges in general) is that this is a LOT of change to tackle all at once.  Some of you will make all 5 of these changes and endure this lifestyle for the entire 28 days.  And probably more of you will last a week or two, or not even start.  It’s not because you’re a failure.  It’s because this challenge requires you to make several new habits and give up old ones, all at the same time.    

As a former challenge-runner myself. I saw people lose a lot of weight quickly.  Unfortunately, it very rarely stayed off because it was too much, too fast.  I have since learned that long-term behavior change happens best when we try to change one habit at a time.  To make this challenge realistic and do-able, I would recommend starting with #1.  Try to eat more than 25 grams of fiber per day for 28 days.  It’s usually easier to add more food than to subtract it.  And maybe after 28 days, by eating all that fiber, you will feel fuller and less likely to crave sugary foods.  Then, #2 will be easier to tackle.  

​Maybe your food intake is already on pointe, but you’re not exercising.   Try her suggestion of 30-45 minute cardio sessions, 4-5 times a week.  If you get that going, after a while you may find that the exercise reduces your stress.  (Although in my experience, during a very stressful time in life, focusing on strength training and minimizing the cardio works better for most.  And takes less time - you only need to strength train twice a week to see the benefits.)

And what about those who immediately balk at this because you can’t have alcohol?  Many will think, “Well, I can’t do this challenge because I’m going on vacation next week, then it’s my birthday, then it’s girls weekend, then it’s… etc, etc.”  There’s a large swath of people who will not even start practicing the other healthy habits because they don’t want to give up alcohol right now.  That’s why starting with one habit and getting it to stick is so important before moving on.  (Of course, an argument could be made that if you’re afraid of giving up alcohol, that might be the one you need to start with.  No judgment here.)

​I know my alternative method to this challenge isn’t sexy.  It won’t burn your belly fat off in 28 days.  But if you make healthy incremental changes that you can live with (and still enjoy life!) then you can reduce your belly fat over time and keep it off, all without suffering.