Just read a great article about how certain foods have proven to be excellent mood elevators.

With the mood swings that are often part of menopause, this is a simple yet effective way to take charge of your feelings and keep your attitude lively.

As a sage once remarked, “Food is a drug.”  What we eat has an immediate and lasting impact on every part of our body at the cellular level.  And since our minds and bodies are so closely linked, it stands to reason that the right foods will help us feel better emotionally too.

And the good news is the foods that are most helpful are not of the “twig and berry” type at all.  They’re good solid things you’re probably eating already.  Adding this awareness to your eating will help you make even better choices, especially on stressful days or when you get a case of the menopause “blues and blahs.”

The most helpful combinations are those that are high in complex carbohydrates and protein.  No, that’s not the doughnuts and candy bars: it’s whole grains, fruit, sweet potatoes, beans and other vegetables, combined with fish, lean meat, chicken, cheese, or tofu.

The healthy fats and omega-3 fatty acids in fish, olives, olive oil, nuts and avocados are great for your brain and also give your skin a boost.  These foods can help stave off depression, especially if you do a few minutes of exercise before eating.  Getting your endorphins going is always a help to your moods, and eating the right foods along with it dramatically increases the positive effect.

Some other quick mood-enhancers include fat-free or low-fat milk, eggs, dark chocolate (a square or two melted slowly in the mouth makes a great dessert!), and cocoa.

We always knew chocolate was good for us, didn’t we?

It is, just watch the amounts and stick to pure dark chocolate on most occasions.  Eating a pound of bon-bons may give you a temporary high, but the resulting depression when your pants don’t fit will NOT improve your mood over the long run.

These foods and more are part of the basic common-sense eating plan in my Fit and Fabulous for the Fifties and Beyond program.  You can take charge of your health and your weight, and get into better shape than you may imagine, menopause and all.

If you haven’t seen it yet, please visit my website by clicking here.

Eat right and be happy!

Susan Blais
http://susanblais.com

A twelve-year study of 8,700 middle-aged men and women was recently completed by the Atherosclerosis Risk in Communities study.

Researchers found that all participants who increased their exercise by one hour PER WEEK of mild or 30 minutes PER WEEK of moderate exercise showed marked decreases in their risk for heart disease and stroke, including significant decreases in their triglycerides and increases in their “good” or high-density cholesterol.

However, only the menopausal women showed a marked decrease in the “bad” or low-density cholesterol as well.

This is hugely significant and verifies what I’ve been saying for years: that you can  make tremendous improvements in your health and your looks by small amounts of the right kind of exercise, when done on a consistent basis.

Taking just a few minutes a day to do some bodyweight exercises that use every muscle from head to toe, that give you strength, flexibility, cardio and coordination training all at once, will make all the difference in how you feel for the rest of your life.

You do NOT need to spend hours and your hard-earned money in a gym.  You do NOT need equipment, weights, or any of the gizmos seen on infomercials, now collecting dust in garages around the globe.

All you need is you, a few feet of floor space, and some comfortable clothing and you’re good to go.

My Fit and Fabulous for the Fifties and Beyond program is helping women everywhere get into great shape, in the stolen minutes of their day between their many other activities.

You can check it out for yourself and sign up for my free report by visiting <$merchanturl$>.

Don’t give in to inertia: take charge of your health and make the menopausal years the best of your life.

To the Fit and Fabulous You,

Susan Blais

http://susanblais.com

As we enter our midlife and menopausal years, it is sometimes difficult to maintain a positive self-image.  I know this from my own experience and from the many emails I get from women on this subject.

Because of the hormonal changes that can affect our moods and our sense of well-being, keeping our spirits up and our self-image intact presents some special challenges for us, but it is far from impossible.

Especially if you’ve gained some weight, feel a little flabby and/or creaky in the joints, or get tired easier than you used to, you may be tempted to throw in the towel and resign yourself to being just another “overweight, middle-aged woman” as a friend once described herself.

You’re certainly free to do so, but if you’re reading this my bet is you’re not going to settle for that, and you don’t have to.

I cannot overemphasize the importance of regular exercise in helping overcome these feelings.  If you take a few minutes each day and exercise intensely enough to get a little out of breath, you’ll soon notice a big change in the way you feel.

You don’t need to spend hours every week in a gym.  You can get tremendous benefits by working out in the privacy of your own home, without weights or equipment of any kind.

Learning how to move your own bodyweight around effectively is worth a hundred times more than those machines they have at the gym, which isolate a few muscles and don’t give you enough intensity to make a real difference.

Also, taking a few minutes to use your imagination and picture the way you WANT to look and feel will help point all your faculties in the right direction.

Your wonderful mind can become your best friend or your worst enemy during these years – it all depends on how you train and discipline it to move you toward what you want.  Just like a child, it can be trained and will produce much better results if you direct it instead of letting it run wild.

My Fit and Fabulous for the Fifties and Beyond program combines some easy and fun mental exercises, that help you see yourself the way you want to be, plus physical exercises and healthy eating that get you there, and in a hurry.

You will see results in days, not weeks, which motivates you to keep going and to live a healthy lifestyle, which paves the way for you to feel Fabulous for the rest of your life.

But don’t take my word for it, listen to what Lyn of Australia recently wrote:

“I now have this picture in my head of how I want to look, what I’m wearing and how I feel.   I’m doing everything I can to make this happen in a calm relaxed way that I actually enjoy. I still cannot believe what your plan has done for me Susan!!!

I think the exercises have been the key factor in turning everything else around for me.  I was so pleased with myself that I was at last doing some daily exercise and sticking with it because it was so simple, quick and very enjoyable.  I didn’t have to go anywhere or pay for anything and before I knew what was happening I could feel my body responding, and the energy I have gained from this is incredible.”

So there you have it.  Don’t give in to inertia and see yourself as an overweight, burned-out or done-in woman.

Take charge of your health and start feeling Fit and Fabulous, so what you see just gets better and better.

To the Fit and Fabulous You,

Susan Blais

http://susanblais.com

The condition of Madonna’s arms is big news today on American TV.

Apparently she’s been working out and dieting so extensively, that her biceps are bulging and her body appears devoid of any fat whatsoever.  Her veins are popping out and personally I don’t find the look very attractive.

I know a young female bodybuilder who told me that those who engage in bodybuilding competitions often dehydrate themselves for several days beforehand to get that highly defined, stringy look – the “hard-body” you see on the covers of magazines.

Obviously I don’t know the details of Madonna’s physical or psychological health, but she appears to be engaging in some extreme activity to look the way she does.  And she’s now 50 years old.

Since I’m neither a bodybuilder nor a rock star, I have no interest in engaging in extreme behavior such as working out for two hours every day, or dehydrating myself to attract attention for my bulging muscles.  Behavior like this can be damaging to one’s health if carried on for any length of time.

I prefer to be fit, toned, and flexible, with a little definition in my arms and a ton of energy to get the things done that are important to my life.  My lab results speak for themselves, as all my vital signs are right where they need to be. And I’m 57.

This type of fitness can be accomplished by eating a sensible diet and by exercising a mere few minutes a day, as long as it’s done consistently.

The bodyweight exercises I teach in the Fit and Fabulous for the Fifties and Beyond program produce strong, flexible muscles which propel you through life and help you enjoy other activities such as hiking, biking or traveling without stress and strain.

Your arms and your whole body will lose their flabbiness and begin to tone and tighten, without getting over-defined.  You’ll be able to wear sleeveless tops with confidence, and you’ll have a bounce in your step and a twinkle in your eye that others will notice.

These are the rewards for eating and exercising in a sensible, consistent manner you can live with for the rest of your life. You can do the exercises in the privacy of your home, without a gym, weights, equipment or a personal trainer.

Just you and a few feet of floor space are all you need.

If you’d like to take a look at the program that’s helping women in their 50s and beyond all over the world get into great shape, please visit my website at http://susanblais.com.

Take the common-sense road to health and fitness, and your arms will look better than Madonna’s.

To the Fit and Fabulous You,

Susan Blais

The condition of Madonna’s arms is big news today on American TV.

Apparently she’s been working out and dieting so extensively, that her biceps are bulging and her body appears devoid of any fat whatsoever.  Her veins are popping out and personally I don’t find the look very attractive.

I know a young female bodybuilder who told me that those who engage in bodybuilding competitions often dehydrate themselves for several days beforehand to get that highly defined, stringy look – the “hard-body” you see on the covers of magazines.

Obviously I don’t know the details of Madonna’s physical or psychological health, but she appears to be engaging in some extreme activity to look the way she does.  And she’s now 50 years old.

Since I’m neither a bodybuilder nor a rock star, I have no interest in engaging in extreme behavior such as working out for two hours every day, or dehydrating myself to attract attention for my bulging muscles.  Behavior like this can be damaging to one’s health if carried on for any length of time.

I prefer to be fit, toned, and flexible, with a little definition in my arms and a ton of energy to get the things done that are important to my life.  My lab results speak for themselves, as all my vital signs are right where they need to be. And I’m 57.

This type of fitness can be accomplished by eating a sensible diet and by exercising a mere few minutes a day, as long as it’s done consistently.

The bodyweight exercises I teach in the Fit and Fabulous for the Fifties and Beyond program produce strong, flexible muscles which propel you through life and help you enjoy other activities such as hiking, biking or traveling without stress and strain.

Your arms and your whole body will lose their flabbiness and begin to tone and tighten, without getting over-defined.  You’ll be able to wear sleeveless tops with confidence, and you’ll have a bounce in your step and a twinkle in your eye that others will notice.

These are the rewards for eating and exercising in a sensible, consistent manner you can live with for the rest of your life. You can do the exercises in the privacy of your home, without a gym, weights, equipment or a personal trainer.

Just you and a few feet of floor space are all you need.

If you’d like to take a look at the program that’s helping women in their 50s and beyond all over the world get into great shape, please visit my website at http://susanblais.com.

Take the common-sense road to health and fitness, and your arms will look better than Madonna’s.

To the Fit and Fabulous You,

Susan Blais

I have been thrilled to hear of the progress a number of my students have been making with their weight loss and fitness goals, even women who are just starting out.

Listen to what Sally of the UK writes: “I must let you know that I have had a really good week with my exercise programme and every morning I get up and look forward to my exercises. I am also really proud of the way I have altered my eating habits and I have had a really successful week. Looking forward to going to work and meeting my mates as already I have received so many compliments that I am looking well, even my granddaughter Sienna said ‘you look pretty Grandma Sally’ and I honestly feel fit and fabulous in just one week.”

Keep up the good work, Sally, you’re doing great and you’re an inspiration to women everywhere!

Sally’s great report is an example of how quickly you can make a difference in the way you look and feel, if you take the right steps each day to improve your health and fitness. My Fit and Fabulous for the Fifties and Beyond program was developed especially for women in their pre- and menopausal years, to do just that.

One thing you can do to feel better right away is to start the day off with the right kind of fuel. Despite my busy schedule and daily exercise routine, I have found that eating fresh fruit for breakfast is my best bet to have a fabulous day.

Why is this?

Fruit is chock-full of vitamins, minerals, enzymes and anti-oxidants that give your body the nutrition it needs. It is highly digestible for most people, so you get the nutrition into your bloodstream very quickly. Also, fruit is sweet and delicious, and not very calorie-dense, so you can eat a big bowl of it which is satisfying, yet you won’t feel stuffed and bloated as you might if you ate a comparable amount of toast or bagels, for instance.

You can have one fruit by itself, such as papaya (my favorite) or melon, or mix several kinds into a fruit salad. Or, you can toss some into the blender with ice and make a delicious smoothie. If you don’t have much fresh fruit available in your location, frozen is the next best choice. Dried fruit is great also but much more calorie-laden than fresh, so watch the quantity.

You’ll find that eating fruit for breakfast gives you lots of clean energy that gets you started on the right foot. It keeps your head clear and your muscles ready to spring into action.

So give it a try and let me know how it works for you. I love hearing from you, especially with progress reports.

To the Fit and Fabulous You,

Susan Blais

http://susanblais.com

Copyright 2009 by Susan Blais

I just got back from eight days on the road and it’s sure good to be home.

I managed to exercise every day during my travels, which can be a challenge when you’re staying at different places every night.

One day we stayed with friends at their condo at Lake Tahoe. I always prefer to exercise outdoors, to soak in the fresh air, but they don’t have a yard and the parking lot was quite inhospitable for a workout.

They have a pretty small patio on the second floor, so I moved a few chairs around that and got the job done.  At one point I was doing the scissors exercise, and had only a few inches to spare between my feet and the patio railing.

The air was so crisp and cool in the morning though, and the tall pines gave off such a great scent, that I had a great workout which set me up for a terrific day.

That’s one of the things I appreciate most about the bodyweight exercises that are part of my Fit and Fabulous for the Fifties and Beyond program: they can be done just about anywhere.

You don’t need weights, equipment, or even gym shoes.  I pack a sports bra, a tank top, and a pair of light pants and I’m good to go.  I’ve even exercised in the cabin of a cruise ship, and you know they’re not known for their spaciousness.

So don’t let travels or the lack of a home gym keep you from feeling and looking your best.  With a little determination, you can turn a very small space into your own personal workout room.

Lyn of Australia exercises in her kitchen while waiting for the tea water to boil.

You’d be amazed how fast you can change the way you look and feel, by squeezing a few minutes of exercise into the small spaces and stolen moments of your day.

Start looking for those small places in space and time, and make the most of them.  Your health and your energy level will quickly show you the wisdom of that decision.

To the Fit and Fabulous You,

Susan Blais

http://susanblais.com

A Special Kind of Fast

I heard from a friend the other day who described herself as “a mess” because she’s the mother of a Marine who will be deployed to Iraq in a few months.

As a military mom myself, I certainly understand the feeling.  Our son spent 15 months in the worst part of Baghdad a couple of years ago, and is currently stationed in Afghanistan along with his wife.

I told my friend a simple secret that helped me get through that first deployment and is also helping me with this one: go on a mental fast.

What do I mean by this?

Just as we can fast from foods to help detoxify and strengthen our bodies, we can go on mental fasts to do the same thing for our minds.

When my kids are deployed, I absolutely refuse to let myself think about the bad things that could happen.  I don’t indulge in dark fantasies.  I don’t worry or paint pictures in my mind of what could go wrong.  And I refuse to watch any type of military movie or documentary that involves scenes of soldiers on a battlefield.

If one of those negative thoughts tries to creep in, I immediately say NO to it and replace it with a picture of my son and daughter-in-law smiling, happy and in the peak of health.

What does this do for me?

Keeping my mind away from negative thoughts keeps me in a stable and calm frame of mind.  It prevents me from getting off center and indulging in negative fears that won’t help me or my son. It is not denial, it is simply refusing to buy in to a mindset of fear and anxiety.

And, most importantly, it keeps me in a place of strength so if bad things do happen on the battlefield, my son can count on me to be there for him as a sounding board and a source of comfort.  He doesn’t have to worry about keeping things from me because he might send me over the edge.

He has needed this comfort a few times and it’s been a blessing to be able to provide it.

This process of mental fasting can be applied to many areas of our lives as well.

With food, fitness, our self-image or relationships we’re nurturing or ending, keeping our minds firmly disciplined by picturing the results we WANT versus those we DON’T want goes a long way to helping achieve our goals.

Am I saying I think we control everything in life by our thoughts?  Not at all – that is obviously untrue, but I am saying we can control our responses to what happens by keeping our thoughts focused in the right direction.

This process gets easier over time and becomes a habit that will help you have better and better days.

A whole section of my Fit and Fabulous for the Fifties and Beyond program is dedicated to helping you form these positive mental habits.  If you’d like to take a look at it, please click here.

Have an excellent weekend, and keep looking up!

To the Fit and Fabulous you,

Susan Blais