Middle Age is Knocking – Should You Open the Door?

“Thoroughly unprepared we take the step into the afternoon of life; worse still,

we take this step with the false presupposition that our truths and ideals will

serve us as hitherto. But, we cannot live the afternoon of life according to the

program of life’s morning—for what was great in the morning will be little at

evening, and what in the morning was true will at evening have become a lie”

(Jung 1933, p. 108).

Midlife, the afternoon of life, as Jung (1933) called it in his essay on “The Stages of Life,” has become of great interest to me of late, possibly because I have reached it.  The term midlife conjures up images of reading glasses, thinning or grey hair, sagging boobs and backside, hot flushes, back ache, loss of libido and a multitude of other changes in the physical, psychological and social realm. I wonder if these experiences are typical of midlife or are misconceptions promoted and exaggerated by magazines, popular talk show hosts, late night comedies and greeting cards.  At middle age do new challenges or unexpected events trigger a midlife crisis or does it stimulate growth, adaptation and/or renewal. Are those people older than 40 “over the hill” or does “life begin at 40”?  These are the questions I think we all ask ourselves as we reach this life transition point.

So what is midlife really?  Does it begin when the kids finally leave home or with a birthday that ends in zero? According to the online Oxford Dictionary (2000), the word midlife first appeared in Funk and Wagnall’s Standard Dictionary in 1895.  So it’s not a new concept by any means. According to current experts Midlife is a normal developmental phase usually falling between ages 35 and 65. It is also now recognized as a period of life similar to adolescence, where important identity adjustments, transitions and a new self-awareness take place. During adolescence the task is to separate from our families and define who we are as individuals as we a just to significant physical changes.  At midlife, we have the task of reevaluating our values and beliefs – likes and dislikes and defining who we are NOW not who we should be or use to be. We also have to adjust to physiological changes.

Researchers on Midlife transitions suggest it is characterized by the following tasks:

•  Adjusting to Physical Changes – health and physical well-being come to the fore front with significant changes to our bodies and our activity level.  This includes hormonal changes, loss of hair or new hair in new places, need for bifocals, loss of bone density, fatigue etc
•   Reviewing our life to date - what have I achieved in my personal and professional life? Have I accomplished the goals I set for myself?  What haven’t I done I thought I would by now?  Am I satisfied with my achievements and life in general?
• Searching for Meaning – Who am I really and what is really important to me as opposed to what society says should be important.  What is my place in life and society? What connections and relationships is a priority for me now?
• Awareness of own Mortality – the clock is ticking and time is running out.  What goals haven’t I reached and are they still important?  Do I have any new goals I want to set? What will happen when I die to me and to my loved ones? Is there a God/afterlife?

Today I intend to focus on the task of adjusting to the physical changes. According to a national survey conducted by the American Board of Family Practice (1990) the most predominant issue faced by those in midlife are the changes in our physical condition and appearance.    It seems the spiritual, mental and emotional challenges of midlife are less obvious and can be more easily ignored (by some) …then physical changes which are “in your face” so to speak. Just one look in the mirror is sufficient to remind us we aren’t as young as we use to be.  For women these physical changes can be quite confronting as we are constantly bombarded with images of youthful feminine beauty – on TV, in magazines and in movies.  In midlife we begin to see that we are unable to live up to those idealized images – if indeed we ever could.   

My own midlife challenges began when I hit about 48 and knew that menopause was just around the corner.  Initially I was quite frightened as my mother had told me stories of women going mad and her own transition had been quite traumatic both emotionally and physically.  My own transition to and through menopause mirrored my mothers with heavy mensuration before fading away after several years, hot sweats (mainly at night) also lasting several years, weight gain, mood swings, reduced flexibility and energy levels, poor sleeping patterns and hair loss and new growth (in all the wrong places).  I struggled with these changes initially, but eventually realized it was like fighting a tidal surge.  I found that while there are measures we can take to reduce or delay the impact of physical changes they are mostly inevitable and unavoidable.  We can’t turn back time but we can make the minutes count by implementing some strategies to adjust and adapt to our new bodies.   

Strategies to help you age gracefully.

1.  Know your Body  – Learn all you can about what to expect during peri menopause and menopause through books, magazines and dedicated internet sites.  Find out how it will impact on the various areas of your body and what actions you can take to reduce any negative responses.  For example, perform pelvic floor exercises to increase vaginal muscle tone to reduce incidence of bladder leakage and use lubricants during sex to prevent irritating the vaginal wall which thins during menopause. Take note of the changes in your body; acknowledge any losses then make any necessary adjustments to your activities, clothing, routine etc. I know that a lot of women struggle emotionally with the loss of their reproductive capacity around menopause.  If this is you, please discuss it with someone and get support (menopause support group or therapist).  Other physical changes can impact on flexibility, strength, endurance and recovery times. I found these very difficult as I have always been a sporty person.  More recently I have had to adjust my exercise routine from a 30 minute jog (which I love to do) to a 45 min walk.  At first I stubbornly refused to adapt and stopped training altogether but eventually realised that if I didn’t accept and modify my routine then my fitness level would decrease and then I wouldn’t even be able to walk.  I learnt that I needed to adapt to the changes in my body if I wanted to stay fit. Note: Ensure you have Regular Medical Check-ups including mammograms and pap smear tests
   
2. Regular Exercise – Exercise is effective at influencing the levels of total body fat and abdominal fat. The more active you are, the less weight you are likely to gain. A National Institutes of Health review showed that people who participated in aerobic activities every day for 10 or more minutes had 6 fewer inches around the waistline compared to people who did not exercise. It's also protective against disease conditions associated with the menopause - like cardiovascular disease and osteoporosis. Performing exercise also helps mitigate the physical (menopausal symptoms) and physiological changes associated with menopause.  Here are some tips for starting an exercise regime (from Women's Health Queensland Wide Inc):

·         choose a range of activities that include different types of exercises;

·         start slowly and gradually build up the activity level (check with your doctor);

·         do warm up and cool down exercises and stretches

·         to keep motivated, choose activities that are enjoyable, exercise with others or keep an exercise diary;

·         incorporate exercise into everyday routines like walking or cycling to and from work, taking the stairs instead of the elevator, and walking to the shops instead of driving.

1. Maintain a Healthy Body Weight  - About 30% of women aged 50 to 59 are not just overweight but obese. Many of the risks of weight gain are well known: high blood pressure, heart disease and diabetes to name a few. Extra fat at your waistline increases these risks still more. Unfortunately, a bigger waistline is more likely after menopause. As women age, reduced oestrogen increases appetite and reduces the metabolic rate, the rate at which the body converts stored energy into working energy. Many other changes occur at this time that also contributes to weight gain. For example: you are less likely to exercise, you lose muscle mass, which decreases your resting metabolism, making it easier to gain weight and aerobic activity declines. Some dietary advice includes:
   

·         If you are overweight then slim down – It will minimize menopausal symptoms, reduces the risks of heart disease and breast cancer (both of which go up after menopause). Any balanced diet that cuts calories—and that you can stick with in the long run—will do the job.

·         Aim for two servings of fish (preferably those with healthy fats like salmon or trout) as heart disease risk is likely to rise after menopause. There is also some evidence that fish oil reduces the risk of breast cancer.

·         Increase your Calcium intake (choose low-fat products) - Your calcium needs go up after age 50, from 1,000 milligrams per day to 1,200 mg.

·         Cut the amount of salt and processed carbohydrates in your diet as these lead to bloating

·         Rethink the drink – while red wine gets good press research suggests that one drink a day has been linked to an increased risk of breast cancer and it may bring on hot flashes as a result of the increase in blood-vessel dilation caused by alcohol. Drink plenty of water and swap hot drinks for cool and decaffeinated.  Hot drinks tend to increase hot flushes

·         Say yesto Soy - Soy foods like tofu, soy nuts, and soy milk may offer relief from mild hot flashes and are not thought to increase breast cancer risk. 

·         Researcher Marjo Eskelinen from the University of Eastern Finland, has found that eating plenty of vegetables, fruit and fish between the age of 40 and 50 slashes the risk of developing Alzheimer’s  by 90 per cent.

If you want more on this topic have a look at : Learn how your diet at 40 & diet at 50 can lead to a healthy & longer life

Read More at Healthy Midlife 

54.  Healthy Sleep Patterns -Sleeping well is vital to your physical, mental and emotional well-being. A good night's sleep helps improve concentration, memory function, cognitive abilities, as well as allows your body to repair the cell damage that occurred during the course of the day. Resting properly also re-energizes your immune system, which assists you in preventing and combating diseases. Global research strongly points at a strong correlation between poor sleeping patterns in midlife and an accelerated memory loss in the later years. It is important to note here that poor sleep hygiene refers not just to getting too little of sleep but also too much of it. Some tips for improving your sleep patterns
● Limit alcohol, nicotine and caffeine intake

6.      ● Do not sleep on a hungry stomach but at the same time never overload your digestive system
● Limit fluid intake a couple of hours before you sleep
● Work out your sleeping environment to eliminate disturbances like noise, light, etc
● If your schedule does not permit 7 to 8 hours of nighttime sleep and you have some time in hand during the day, go for a short (30 minutes to 1 hour) afternoon nap
● Begin your day with a fitness routine - exercise promotes the release of sleep-benefiting hormones
● Develop relaxing bedtime rituals like breathing and meditation
● Follow a consistent sleeping schedule with respect to the time you go to bed and the time when you wake up
● Expose yourself to sunlight for about an hour or two during the day - this will lead to higher melatonin levels, leading to a reduction in sleep fragmentation

Read more at Life Hacker 

7    5. Healthy Sexual function and Activity - The physical transformations your body undergoes as you age have a major influence on your sexuality. Declining hormone levels and changes in neurological and circulatory functioning may lead to sexual problems such as impotence and vaginal pain. Such physical changes often mean that the intensity of youthful sex may give way to more subdued responses during middle and later life. Educate yourself on the crucial physical and emotional elements that underlie satisfying sex so you can better navigate problems if they arise. Medications we take, such as antidepressants and blood pressure medication can also impact on our sexuality. And then, of course, there are the ubiquitous relationship and lifestyle issues that can hit in middle age. If you've been in a long-term relationship, it might be getting stale. If you've let your body go and gained weight, you might have some self-image issues. Conversely, if your partner is the one with the weight gain, you may not find your partner as sexually attractive as you once did. So one of the keys to maintaining a healthy sex life through middle age and beyond is maintaining a healthy you! Remember - You deserve a dynamic, exciting sex life (if you want it) no matter what your age.  Read more at Healthy Women 

Note: If you and your partner are experiencing difficulties in your sex life then explore the reasons for changes together and consult your health care professional.

The more we care for and about ourselves, the less bothered we will be by the natural physical changes of midlife.  Sure…if you want to pluck those chin whiskers or take Viagra to enhance your sex life,…go for it.  But ultimately, the goal in the midlife transition is to make peace with our changing bodies and love it exactly as it is…..cellulite and all!

How are you embracing your changing body? 

Clothing choices – what it says about you

 'If a woman is badly dressed, it's the dress we'll notice; but if she is impeccably dressed, it's the woman herself we'll notice.'  Coco  Chanel 

“Your bum looks the size of a barn door in those jeans” said my mother as I modeled the outfit I intended to wear to the long awaited school reunion celebrations.  “Gee, thanks Mum for the feedback – not” I huffed and walked back to my room to sort through the myriad of outfits I have packed, just in case, the weather was unpleasant. Instead it was my mother who was unpleasant.  I knew there was a good reason we all had to leave the nest sooner rather than later. I suppose I should be thankful she didn’t say I looked like “mutton dressed up as lamb”, another of her favourite criticisms of wardrobe choices either my sisters or I have made in the past.

 I eventually decided on an outfit I have had for several years but is simple and quite flattering on my mature figure, if not up to date with current fashion trends.  At the reunion a number of people who knew me as a teen commented that I had not changed a bit despite the 15kg (approx. 37 lb.) increase in weight.  I took this as a compliment and a confirmation that I had chosen wisely in my attire. This got me thinking about the clothing in my wardrobe and why I chose particular items.

What the Research says:

Clothes are the visible clues to our personalities and influences the way people treat us.  A study just published¹ by our Psychology Today  in the UK and Turkey shows some of the very subtle ways in which clothing influences all kinds of impressions about us. People make their assessments in the first few seconds of seeing another; assessmentts that go way beyond how well you are dressed and how neat and tidy you might look.   For example a person with dingy sloppy clothes may convey the message of ‘I don’t care’ even when it’s unintentional. On the other hand, a woman who wears a low cut, high slit dress above her knee may be looked at as, ‘I’m available any time’. Our mode of dress may also reveal anger, aggressiveness, uncertainty or depression,” according to  Dr. Shirley A. White, MBA, EdD. Karen Pine, who is the coauthor of Flex: Do Something Different and a professor in the School of Psychology at University of Hertfordshire states that research results suggest there is a possibility that wearing certain clothes can affect emotional states. According to the research he strong link between clothing and mood state suggests we should put on clothes that we associate with happiness, even when feeling low.  

The first thing people notice when they meet you is your appearance and you want to convey the right ‘you’ behind the outfit your wear. Choosing the right outfit that fits your personality is important because if your outfit doesn't work for you, you won’t feel good wearing it. An outfit is supposed to bring out your personality not take away from it. Your personal style and taste is at risk if your wardrobe doesn't fit who you are. In “You Are What You Wear,” Dr. Baumgartner states “The worst clothing is the kind that tries to undo, ignore or hide where or who you are, or the kind that shows you didn’t pay attention to your body/age/situation…”: Clothing helps you to get into the mind set of who you are and what you want to be.

5 STYLE CATEGORIES

1.      Dramatic - They opt for clothes that get them noticed and have a strong definite image and are not afraid of making bold statements. They tend to gravitate toward designer labels but most express their individuality by going to second hand shops. They want to be the centre of attention. Style icons: Anne Hathaway, Monica Bellucci

2.      Classic - Classics appear self confident and reserved.   Their choice of clothing tends to be conservative and reflective of their personality. They will more than likely purchase more expensive traditional clothing that will last many years. They opt for clean lines, well-cut clothes and blended colours. Dominated by wardrobe basics such as shift dresses, striped tops, ballet flats. Clean and straight lines, neutral colours such as black, gray and white. Style icons: Coco Chanel, Victoria Beckham, Angelina Jolie

3.      Romantic - Romantics love to express their femineity.  They are attracted to soft luxurious fabrics, beading and detailing, and to anything that communicates luxury and expense. A love for everything pretty and nice. Delicate jewellery. Ruffles, lace, pleats, soft fabrics. Style icons: Marilyn Monroe, Scarlett Johansson

4.      Casual - Their personality is easy going, down to earth, and friendly.  They are the girl next door type. They see formal clothes as too restrictive and fussy accessories as pointless.  A casual’s wardrobe is minimal and practical and many live in jeans or tracksuit bottoms. They tend to be physical people and may lead very active lifestyles. Style icons: Jennifer Aniston, Cameron Diaz

5.      Trendy—Conscious of the latest fashion trends and cutting edge designs . Style icons: Kim Kardashian, Paris Hilton

Read more: Lifestyle Inquirer 

Of course, these descriptions of clothes and personality are stereotypical representations of many different types of dressers; most of us wear a mixture of one or more of these style types on a regular basis and our personalities are a mix of those described as well.

Discover your Clothing Personality

Knowing what you like and what looks good on you are two different things.  Your wardrobe can either attract or detract from your personality. Choose clothes that reflect the person you are inside or the person you want to become. Whatever way you choose, make sure it is you. Hallie Berry is an actress that is never on the worse dressed list. Her secret is that she knows her body well and she knows which style of dress looks good on her.   So how do you discover your clothing personality?  Here are some tips to help you get started:

1. What type of clothes do you like? —An important aspect of dressing and style is knowing what you like.  The way you dress should reflect your tastes, interests and desires.  I love Japanese inspired blouses /dresses and tailored trousers.  I also love jangly bracelets (gold or  costume or leather).   Understanding yourself is crucial to making style choices consistent with your personality and lifestyle.
2. Look for some inspiration—Find a individual, someone you know personally or a celebrity you can identify with. Observe the clothing choices and combinations they make and incorporate them in your wardrobe.
   
3. Regularly review your wardrobe —Take an honest look at your closet. If you haven’t worn something in 12 month time frame, regardless of how much it cost, give it away as you will probably never wear it. 
4. Know your body shape and size — The key is to highlight what you like most about yourself. This will help you know which part to focus on when shopping and putting together an outfit.  A big no no is wearing clothes that are too tight as they show every extra ounce of fat. 
5. Shop Alone — Friends are great but they may influence our purchase choices.  I have several clothing items in my wardrobe curtsey of helpful friends that I have never worn as they just don’t reflect the image I have of myself.
6. Find your special item or style of your own — Find something that works with your personality whether it be a boots, a stack of gold bangles, or lace blouses.  A woman I use to work with adored vintage clothing and always wore the 50’s look. 
7. Be creative — Spend some time mixing  and matching various items in your wardrobe  to see which combinations you feel most comfortable in. Try on something totally different sometimes  and see where it leads.

So what do your clothes say about you? 

To discover the hidden meaning in the way your dress, answer these questions, put together with help from two non-verbal communication specialists Eric Pestel and Nathalie Delhoume from the Lookadok agency in Paris.
https://psychologies.co.uk/tests/what-do-your-clothes-say-about-you.html

Want to help in pscyhofashhion research then start by  clicking this link or visit Personality and ClothingResearch  

10 Tips on Building a Winning Mindset.

Thoughts about my upcoming school reunion are taking up way too much real estate in my head space.  Almost 40 years on and the assorted memories (both positive and negative) are as fresh as daises in spring time, even though the season is autumn both in nature and in my life (middle age).   I’m wondering if any of my previous class mates will recognise me after the ravages of time and child rearing have taken their toll on my face and body. The other biggy, is will they ask the dreaded question – “What have you done with your life?”  In real speak – Are you a winner or loser in the lottery called life? 

I’m not sure why I’m letting this worry me.  Other people’s opinion does not define who I am.  Also, we will have all aged, some more gracefully than others, but our outer body is not a true reflection of who we are and what we have made of life’s journey.  As for success – it is a subjective thing. It can only be defined by what is important to you and in relation to a particular point in time.  The most important question we should all ask ourselves is – are we content with our life right now and see ourselves as successful?  If yes, then we should pat ourselves on the back and celebrate; if no, then we should be asking why not and what am I going to do about it?   Going for Gold on Goal Setting outlines my current change quest.

How do you define success?  There are countless answers to this question, but they all boil down to whether you define success as impressing yourself:: that is you’re contented, feel fulfilled and experience love. Or impressing others: that is – you have fame, status, money or top of the career ladder or have an assortment of big boys/girls toys.   It’s a judgment call made by you or about you.   We get to decide though, whose option we value - our own or other peoples. The choice is ours whether we see ourselves as winners or losers.

An old proverb says:

“As a man thinks in his heart so he is”

Success or failure is not an event, it is a process. It is the end result of thoughts and attitudes that have been processed on a daily basis. It is not external, but rather an internal reality.  Attitude determines whether an event is an opportunity or obstacle or a mountain or a molehill. When you build a positive attitude you are consciously making a choice to live on the bright side of life and you literally build a better day. 

Some tips for Building a Winning Mindset:

1. Focus on the things that really matter to you – live your dreams  
2. Take control of your life and plan for the future.  Life is not a dress rehearsal – you only get one chance so make each day count.
3. Act like a winner and celebrate the small steps you make each day towards your goals
4. Take ownership of the choices you make including the decision not to choose. Choices no chances determine our destiny.  Tomorrow is determined by the decisions and choices of today.
5.  Don’t blame yourself or others when things don’t go as expected. The blame game distracts you from learning from mistakes. It’s also prevents you  from moving forward.
6. Educate your Attitude and see the potential, not the problem. We cannot always control the circumstances but we can control our response to them.
   
7. Let go of past hurts and losses – You cannot possess the future until you let go of the past. Anger, resentment etc eat up your energy and keep you from moving forward.  
8. Invest time and energy in supportive relationships: “When others see through you a friend will see you through. When you make a mistake others will rub it in, a friend will rub it out”. ( Building for Success, Gray, M. The Winners Choice, 200, p.70)
9.  Practice developing a “spirit of generosity”: We live in a society that encourages individualism and consumerism.  It’s all about us and about now.  But in life sowing always precedes reaping. If you want to receive you first have to give of yourself.

“A champion’s life is often short lived, and trophies are no substitute in the end for a shared commitment to something beyond oneself”

(Charles Handy is a writer, broadcaster and lecturer)

10.  Relish the journey – Life is meant to be full of Joy

“I slept and dreamt that life was joy,

I awoke and saw that life was service

I acted and behold – service was joy”

(Rabindranath Tagore - Indian Poet)

Do you celebrate all your victories, even the small ones?  I'd like you to think of all your accomplishments.  It might be easier to make a list of a few major ones, but what about all those little successes that add up to a happy life? . Do you have a family? Do you love them? Do you help your neighbour or volunteer in the community? Do you service your clients well at work. There is plenty to be proud of. . Revel in your accomplishments.  Be your own cheer squad. Big wins might be thrilling but a winning mindset is built on the thousand of little successes we achieve each and every day.  So at the reunion I will hold my head high and be proud of who I am and the life I am leading right now.

Does coffee assist with weight loss?

 

One of the best aromas in the whole wide world is fresh ground black coffee.  I love to wake up in the morning to the delicious smell of freshly brewed coffee.  Yes, this is a great way to start the day or is it?  If you browse the recent literature, you'll find over 19,000 studies examining the various benefits and downsides of ingesting caffeine. If you Google it there is a massive amount of information on both the positives and negatives health impacts of drinking one of Australia and the world, for that matters, favourite drink. Protective health benefits include reducing the risks of diabetes, stroke, some forms of cancer, mental illness, and overall mortality. If you’re interested in finding our more about the pros and cons in regards to your health then have a look at the Coffineinformer web page

I enjoy a variety of coffee types including peculated and instant. I enjoy it so much I have several cups a day. The thing is I've been wondering whether or not this habit is having a negative impact on my weight loss and fitness goals for the year.  (If you haven’t been following me then take a look at my blog Going of Gold on Goal  Setting and other posts.) In an endeavor to find I have again turned to some Women's Health magazines and my good friend Google.  

A closer examination of the information revealed the following:

Weight Loss

Pros

1. Decreases Appetite: Research currently being conducted at the Griffith University’s Centre for Health Practice Innovation is finding that study participants are reporting decreased appetite when drinking regular coffee as opposed to decaf or caffeine tablets as part of an ongoing study. Drinking coffee during the afternoon or after dinner can help to reduce cravings for snacks or sweets, by filling the stomach and suppressing the appetite, without the addition of calories.
   
2. Boosts Metabolism: Coffee might stimulate your metabolism by increasing your rate of thermogenesis (how your body burns calories to create heat and energy). However, this is only a slight increase and studies have not shown it to have a very large effect on weight loss. Also ingesting caffeine jumpstarts the process of lipolysis, which is when your body releases free fatty acids into the bloodstream. This occurs when your body is breaking down your fat stores to convert it into energy. In other words, caffeine boosts your metabolism sightly and helps you burn fat.
3. Low in Calories: A cup of black coffee contains 5.4 calories and it is also known as a calorie free drink. 
   
4. Coffee is a diuretic:  Coffee is often claimed to be a diuretic.  Some people are heavy due to  excess water content in their body. Drinking black coffee reduces high water content as it eliminates the unwanted waste water and fluid accumulation in the body through urination. A significant number diet pills are high in caffeine.

 Cons

1. Increase in stress hormones: A new book by Eugene Wells’s, titled The Decaf Diet, based on recent research suggests that drinking coffee, tea or caffeinated diet beverages can cause you to pile on the pounds. According to Wells, when we drink coffee, our bodies produce the hormone cortisol — the same chemical that we produce when we’re stressed or scared. This increases blood sugar levels, and it’s this that is turned into fat. He cites a U.S. study that suggests if cortisol is raised for a prolonged period, the body also relocates fat deposits from other parts straight to the abdomen. You end up with what Wells calls ‘coffee belly’.

The recommended daily limit of caffeine is 400mg and there is up to 94mg of caffeine in one cup of coffee. Therefore, the moderate coffee connoisseur will consume 3-4 cups/day providing 300-400 mg/day of caffeine)

The amount of caffeine in a particular coffee drink depends on the brew and beverage size:

·         Restaurant espresso (1 oz.) 40-75 mg

·         Instant coffee (8 oz.) 27-173 mg

·         Typical brewed coffee (8 oz.) 95-200 mg

·         McDonald's brewed coffee (16 oz.) 100 mg

·         Starbucks brewed coffee (16 oz.) 330 mg

Source: Mayo Clinic

How many mg are you consuming each day and is it giving you a coffee belly?  I consume on average around 500mg/day and switch to Decafe coffee after lunch as caffeine interferes with my indigestion and sleep patterns. Might have to reconsider my total intake of coffee after all. 

1.  Caffeine interacts with some medications, Studies show that drugs like antidepressants, thyroid medication and osteoporosis drugs can be affected by coffee.  Also interfere with absorption of the antibiotic Cipro and the heartburn drug Tagamet. In my case, I take thyroxime, and I will need to ensure that I delay my first cuppa for the day  for ½ hour after taking my medication. Check with your doctor or pharmacist about whether coffee can interact with your medication. With some drugs, you may need to take your pills with water and wait awhile to have that cup of coffee.  With others, drinking decaf or cutting back on your coffee habit may be in order.
   
2. Coffee Plus: Coffee itself has very few calories and no fat, but people rarely drink it without something added to modify the taste. Even a shot of flavoured syrup can add calories to a coffee, and some of the more creamy and elaborate concoctions can have as many calories as an entire meal. Milk and cream are also very high in saturated fat, which not only contributes calories but is also dangerous for your health. Plus, there’s also the ‘little treats’ we have with coffee such as biscuits or a sugary breakfast.
3. Caffeine Use Disorder: Coffee is on of Australia and America’s favourite drugs with millions using it to jump start their day, including me. It is an addictive substance that many people associate with increased energy and alertness. However, over time, many of us we find ourselves having more and more of it and at some point, many people, find they can’t quit even if they want to or if they had to for other health reasons ( pregnancy, or  heart condition).  Anyone who's ever quit cold turkey knows it can trigger pounding headaches, mental fuzziness and fatigue for a couple of days until the body adjusts. Researchers have named the condition “Caffeine Use Disorder,” which characterizes people who find it difficult to quit to the point it interferes with their daily routine. Caffeine is so socially acceptable that people’s unreasonable dependencies often slide under the radar. (Caffeine dependence was even named as a new mental disorder this year.) http://www.healthambition.com/substitute-coffee-caffeine-withdrawal/

 Exercise

Pros

1. Reduces post workout pain: The University of Georgia has found that a moderate dose of caffeine (about two cups of coffee) can reduce post-workout pain by up to 48%.
2. Increase performance during exercise: A cup of coffee will increase your performance and endurance during training and boost muscle recovery afterwards (Women’s Health magazine 2011).  A little shot of caffeine can give you the energy you need to give 100% during your workout. And giving 100% in the gym means you'll get the results you want more quickly.Ensure you drink coffee an hour or so before a workout as the acid coupled with the agitation from exercise may lead to an upset stomach.

Cons

1. Dehydration. The caffeine in coffee is a mild diuretic and can increase urine excretion. To stay hydrated and keep your stomach fuller, drink a cup of water for every cup of coffee you drink. More if you are exercising or if it’s hot, humid condition
2. Bone Loss: Caffeine potentially leads to some spinal bone loss in postmenopausal women if they typically drink more than three cups, or 300 mg of caffeine, a day, but don't get enough calcium in their diet. Counter act this with increase in vitamin intake .

 Conclusion

After considering all the pros and cons it seems that caffeine may slightly boost weight loss or prevent weight gain, but there's no sound evidence that increased caffeine consumption results in significant or permanent weight loss. The bottom line: Make sure you are staying within the healthy range of use  (400 milligrams or less) . Also keep in mind that some caffeinated beverages, such as specialty coffees, are high in calories and fat. So instead of losing weight, you might actually gain weight if you drink too many of these. 

So, it looks like i'll have to make a few changes to my coffee consumption, especially around how it impacts on my medication.  Also, because a love a milky coffee (no sugar) I know I'm consuming more calories in my beverages than I originally thought. So it looks like i'll have to cut down on my intake somehow (either number of cups or amount of milk in each cup). 

I'd love to hear from you with any hits or tips on how to make the most of your coffee habit. 

Not loosing weight at the gym: 7 solutions to common pitfalls

Been going to the gym for what seems like ever but your have not lost weight or changed body shape!  I know a number of people who fit this description. They religiously attend a set number of gym classes (eg Monday aerobics, Tuesday Pilates etc), on set days for  a duration of 60 minute per session almost every week  of the year but are still overweight and out of shape.  It seems to be a paradox really -  regular exercise but not weight loss, increased muscle tone or fitness level.  How could this be the case? 

Common mistakes that reduce the effectiveness of your gym workout. 

I know form my own experience there could be several contributing factors. These are:

1. Social Outing - The gym visit has become a social outing by proxy: the attendee meets up with  like minded gym attendees who have a similar view.  Lots of time is spent walking on a treadmill at low speed to enable maximum talking time.  
   
2. Increased Food Consumption - Gym class is followed by a social visit to the coffee shop where the attendees reward their hard effort with a latte and carrot cake ( kidding themselves this is a healthy option compared to the slice of chocolate mud cake).   The other mistake is following the exercise class your appetite is elevated which can inadvertently lead to the consumption of high carbohydrate/calorie foods. 
3. Same work  out different days - While it can be comforting to perform the same routine each time your go to the gym, particularly if your unco like me, your muscles adapt to the exercise and you're  likely to reach a plateau. 
4. Cardio but no strength training - Women tend to avoid free weights and the weight machines in the gym fearing they will develop large muscles 
5. No workout plan-
   
   Just going to the gym and using what ever machine or equipment is available means your workout is probably all over the place and missing the aim all together. Half the time your are probably standing around doing nothing.
6. Lack of intensity in the workout -Do you see your gym time as the perfect way to catch up on your reading? Are you leaning on the machines? in addition, most big gyms tend to have a series of TVs all around. It is easy to get in the mode of just watching them and lose complete focus of the workout. Same goes for using your mobile phone while walking on the treadmill or exercise bike.  Some people are just going through the motions, even though they may look like they’re working out. They think that as long as they’re moving, they’re going to lose weight, but if the intensity is not at the level that it needs to be at, it’s almost a waste of time.
7. Timeout - After vigorous exercise at the gym some people spend the rest of the day on the couch in front of the TV or performing minimal incidental exercise.  

Solutions

Buddy Up:  Ask someone who has a similar goal and commitment to improving their fitness to be your exercise buddy. You can provide each other with encouragement and motivation.  In addition, you can help each other stay focused and on track.

Diet and Exercise:  While your body does need some extra carbohydrates post workout, throwing a sugar and calorie bomb in your body is not ideal and not helpful. People tend to consume more calories in general, following a gym session in the mistaken belief they can get away with it as they do exercise. Unfortunately it’s not the case for most of us.  For best results combine your exercise with a balanced healthy diet and weight loss program. (Diet tends to be the major aspect of weight loss rather than exercise alone).

Mix it Up :  Keep your  body guessing by mixing up the equipment you use and the order of the exercises you do. Also try out new fitness classes, and work different body parts on different days. It'll not only challenge your muscles, but you'll get a more effective workout, which translates to a leaner, more sculpted body. Try upping the stakes a bit. Increase the weights you are using or introduce new exercises. Interval kind of training tends to provide variety and intensity so why not give it a go. You could still be working the same muscles but with a different exercise. If you are the type to go for a run instead of the gym then try a different route or try introducing some side stepping/running, stop on the side to do a couple of squats or a couple of arm exercises. Why not have one day of doing some resistance instead of going for a run. You can do as much in your living room as in a gym. This will also improve your running and provide variety and challenge.

Strength Training: A good fitness program should incorporate one to two strength training sessions per week. Strength training can reduce overall body fat since muscle burns more calories than fat. And don't forget the after burn: after an hour-long strength training session, the average woman burns an extra 100 calories over the next 24 hours. But if you're lifting weights that are too light than you're not building muscle mass effectively. You'll know your weights are heavy enough when your muscles fatigue after 10 to 12 reps. The same goes for strength training moves like push-ups or crunches—do enough reps to feel the burn.  Make suer you use good form. Check yourself in a mirror or meet with a personal trainer because if you're doing the moves incorrectly, like using momentum instead of your muscle strength, it can lead to injury and not getting as good a workout as possible.

  

 A Workout Plan: Some experts advocate that a short high intensity workout may be as good as or even better than long medium intensity workouts. If in doubt have get the assistance of a personal trainer to devise a workout plan that meets your fitness goals, then stick to the plan  in terms of what you doing, how long and in what intensity.

Focus: If you've paid your gym membership and your goal is to get firm and fit then make that your focus (otherwise you've wasted your money).  You don’t need an expensive gym membership to socialize, watch TV or read your favourtie magazine (this includes social media).   Whether at home or at the gym avoid the TV stations and leave your mobile phone in your locker or room. Concentrate on putting maximum effort into your exercise routine. That way you will maximise the return in calories burnt and fitness gained.

Sustain Activity: A gym session should only be part of your health and fitness regime.  If you go home and become a lounge lizard for the rest of the day then you have either overdone it or reduced the effectiveness of the workout.  Incidental activities like vacuuming, cleaning and gardening all contribute to your overall activity level and calorie burn. Other activities could include a regular sporting activity or yoga session. Also, following your gym session make sure you reflect on and record the progress you've made towards your fitness goals to keep you motivated.   

 

Finally remember the any exercise is better than none.  If you are happy with what you are doing - then just keep doing it.  Have a great workout.