Brenna Parker Weight Loss and Wellness Coach

09/29/2024

Let’s talk about bone health for women.

As we age, keeping our bones healthy is crucial because our bones naturally lose density, making them more fragile. This happens especially after menopause, when lower estrogen levels speed up bone loss. Weaker bones increase the risk of osteoporosis, a condition where bones can easily break from minor falls or bumps.

Women are more prone to bone fractures after falls because they tend to lose bone density more rapidly in midlife than men. By age 50, 1 in 2 women will experience an osteoporosis-related fracture in their lifetime. Yikes!

By taking care of our bones, we can help prevent fractures and stay strong and active as we get older. Eating foods rich in calcium and vitamin D, doing weight-bearing exercises (like walking or strength training), and maintaining a healthy lifestyle all support strong bones. Healthy bones aren’t just about preventing breaks—they help us maintain balance, mobility, and independence in our later years. So, making bone health a priority is key to living a long, active, and healthy life.

I am going to bounce on my rebounder and get out for a walk with my weighted vest. What will you do to work on your bone health today?
❤️ Brenna

09/28/2024

Nearly 4 months spending all of my free time on weekends and evenings working on this and I just got it done! I loved this course and I am feeling even more equipped to help my midlife ladies and to tackle what may be to come for myself. Look out ladies, some really good peri to post menopause tips coming your way!

The industry's most comprehensive menopause certification

09/08/2024

Keeping our blood sugar balanced is key to feeling good and staying healthy. When our blood sugar levels spike or drop too much, it can lead to energy crashes, mood swings, and cravings for unhealthy foods.

When we eat foods that cause a rapid spike in blood sugar, like refined carbs and sugary snacks, our body releases insulin to help move that sugar from the blood into our cells to be used for energy. This is normal. However, if we're regularly eating foods that cause big blood sugar spikes, our body has to release more and more insulin to keep up.

Over time, our cells can start to become less responsive to insulin. This means they don't absorb the sugar from the blood as effectively, and the body has to pump out even more insulin to get the same result. This is what's called insulin resistance.

By eating balanced meals with a mix of proteins, healthy fats, and fiber-rich carbs, we help our body maintain steady energy throughout the day, avoid those crashes, and support overall health. Plus, balanced blood sugar helps with managing weight and feeling more focused and energized.

Another tip that I have used for years is fasting or “time restricted eating." This can help improve insulin resistance by giving your body a break from constantly having to manage blood sugar and insulin levels. When you fast, you’re not eating, which means your blood sugar stays stable and low. This gives your body time to reset and use up the stored sugar (glycogen) in your liver and muscles.

Incorporating controlled fasting into a healthy lifestyle can help your body become more efficient at managing blood sugar, improving insulin sensitivity, and supporting long-term metabolic health.

Allowing at least a 12-hour break between dinner and breakfast is ideal, and for some women, including those with PCOS 16–18-hour fasts can be beneficial.

It’s important to find the right fasting method that works for your body and consult with a healthcare professional, especially if you have any underlying health conditions.

If you have any questions, I am here to help.
❤️ Brenna

09/02/2024

It’s a holiday on Monday, and I felt inspired to whip up some protein pancakes today. So, of course, I had to share the recipe with you.

These are quick and easy to make, and my favorite part about making them is that you can easily double the batch and make extra for grab and go breakfast or snacks during the week. They heat up great in the microwave for about 20 seconds, or you can just eat them cold like my hubby does.

I don’t have unflavored whey protein powder, but I do have vanilla, and I think that will do nicely.

You can opt for a drizzle of organic pure maple syrup instead of honey if you like. They both taste great.

Let me know if you give this recipe a try and tell me what you think?

Enjoy!
❤️ Brenna

09/01/2024

This is a gentle reminder for you if you are still struggling with quality sleep and have not already seen my half a dozen other posts I have done on sleep.💤💤

 
The importance of sleep was drilled into me as I worked my way through my Holistic Weight Loss and Wellness Program and it is of course another big topic again as I work my way through my Menopause Specialist Certification.  Without consistent quality sleep, everything goes sideways.

I have practiced all of these tips for the past 4 years and I don’t want to brag but I did get a solid uninterrupted 8 hours of blissful sleep last night and always get 7 hours during the weekdays. So there really is something to them.

If I do get in bed and my brain is busy, reading a book (not on a backlit screen) is a sure way to put me out within 3 pages.
 
A helpful supplement for sleep before bed is Magnesium Glycinate.

How is your sleep these days? Do you have any tips that I missed?

Follow for more content loaded with midlife health, weight loss, and wellness tips for women. ❤️ Brenna

08/26/2024

As a Certified Holistic Nutritional Weight Loss Coach, a common thing I notice with the woman I work with is that they struggle trying to figure out what to eat, how much to eat, and the best way to put the foods together that will get them the results that they are looking to achieve. Whether that is weight loss, better health, or just wanting to feel good and strong in their body.

We are all different, and our bodies react differently to certain foods, so there is no one size fits all. Pick foods that you like from each list and pay attention to how your body reacts to them. (This is where a food journal comes in handy.)

Some women love to track using a scale with apps, and others just don’t have the time to fit that into their busy schedule. If you are on team “I don’t want to track my food” here is an easy visual guide to follow simply by using your hand.

For each meal, choose one item from each list:

For Protein – Portion out the size of your palm.

For Non-Starchy Veggies – Portion out the size of your fist.

For Carbs - Portion out the size of your cupped hand. (This portion size works for fruits and berries as well.)

For Healthy Fat – Portion out the size of your thumb.

The more colorful your plate, the better. Incorporating a combination of these foods together will help to keep you feeling full and satisfied while also keeping your blood sugar in balance.

If you need help figuring out how many calories you should be aiming for or some more individualized coaching with an accountability partner, this is my passion, and I love to help. Let’s chat. ❤️ Brenna

08/18/2024

Ok, I told myself I was not going to post this week so that I could focus my time working on my Menopause Specialist Certification. (I just hit the halfway mark!) But I just finished an entire chapter dedicated to the importance of self-care in midlife, so I felt inspired to share.

You don’t have to use my lists that I provided; you can make your own menu of things that resonate with you. Give yourself options that can work on days where you have less time and just focus on one or two things from each category per week. The important thing is that you are making time to do things for yourself. This is a time in life that we can tend to be overwhelmed caring for others, whether it’s kids, grandkids, parents, friends or household and work obligations.

All too often we put ourselves on the backburner and tell ourselves we will do it tomorrow or next week. This puts a lot of burden on your future self which is something that I will save for another post.

Self-care means taking care of your body, mind and spirit in a way that aligns with and honors YOUR best self.

Having these strategies in place will help to reduce the risk of disease, manage current health conditions, boost physical strength and build a foundation of wellness and resilience that will help you to weather any later storms.

Which ones will you try? I would love to hear.

Have a fabulous week.❤️ Brenna

08/12/2024

Grounding, also known as earthing, is all about connecting with the Earth’s natural energy. Think of it as recharging your body by connecting with nature.

Here’s why it’s amazing:👇

✅️Reduces Stress: Grounding can help calm your mind and body, reducing stress levels.

✅️Boosts Mood: Spending time in nature and feeling connected to the Earth can lift your spirits and improve your overall mood.

✅️Better Sleep: Grounding can help regulate your sleep patterns, making it easier to fall asleep and stay asleep.

✅️Reduces Inflammation: Direct contact with the Earth’s surface can help reduce inflammation and pain in your body.

✅Increases Energy: Gives you a natural energy boost by recharing your body's batteries.

5 Easy Ways to Ground Yourself:

1. Walk Barefoot: Kick off your shoes and walk barefoot on grass, sand, or even dirt. Feel the Earth beneath your feet and enjoy the sensation.

2. Sit on the Ground: Find a comfy spot outdoors, sit down, and let your body connect with the Earth. It’s a perfect excuse for a picnic!

3. Gardening: Get your hands dirty! Gardening is a fantastic way to connect with nature and enjoy the benefits of grounding.

4. Swim in Natural Water: Take a dip in the ocean, a lake, or a river. Natural bodies of water are great for grounding and super refreshing.

5. Use a Grounding Mat. If you’re stuck indoors, consider a grounding mat. It mimics the Earth’s surface and can be used while you work or relax.

I have been looking into getting some grounding sheets. My hubby has a homemade makeshift thing going on, and I would like to step things up a notch. Do you use grounding sheets or any of the above methods? I would love to hear if you have personally noticed the benefits?
❤️ Brenna