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WOMEN over 40 generally find it harder to lose weight and stay in shape. Hormonal changes, plus poor eating habits, accentuate the problems of slower metabolism, thicker waistlines and creeping weight gain.

Though hormonal changes are inevitable for women over 40, there are healthy eating tips which women over 40 could follow to lose weight and stay in shape.

Here are five healthy eating tips for women over 40:

Healthy Eating Tip 1 – Do Not Skip Breakfast

Breakfast is the most important meal of the day. It is needed to rev up the body's metabolism (after a night of fast) so it can start burning calories at the next meal. Skip breakfast – and the body's metabolism slows down throughout the day; thus
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, burning less calories and making it harder to lose weight and stay in shape.

No matter how busy you are preparing in breakfast for the kids or family, do not skip breakfast. Grab a fruit if you are in a hurry.

Healthy Eating Tip 2 - Cut Down On Sodas And Sugary Drinks

Families eating out often end up in fast-food joints because of the children's clamoring for fries and soda.

Soda drinking is bad for women over 40 who want to lose weight and stay in shape because of its very high sugar content (there are 10 teaspoons of sugar in one ounce of soda!) Soda does not contain any fiber or nutrients; causes rapid spikes in blood sugar and insulin, resulting in subsequent lows in blood sugar. Hunger returns and guess what, more soda and more sugary foods.

Sugar in foods is a major contributor to rising obesity in America and around the globe. Substitute sodas with water, soya milk, an occasional fruit juice or unsweetened black or green tea.

Healthy Eating Tip 3 - Drink Water, Water, Water!

The awareness of thirst diminishes with age. Make it a habit therefore, to drink at least 8 glasses of still water every day.

Older women also tend to drink less water to avoid going to the bathroom, especially when they are out. The body needs water to burn calories and convert the carbohydrates we eat to glycogen, the stored fuel in our muscles.

Simply put, without drinking sufficient water, you cannot lose weight and stay in shape.

Healthy Eating Tip 4 - Eat The Right Carbohydrate Foods

Poor carbohydrates cause weight gain. Good carbohydrates promote weight loss as they are slow release energy foods.

The LOW GI DIET is a comprehensive guide to good carbohydrates. Low GI foods such as wholemeal breads, wholegrain rice, lentils, chickpeas, red beans and vegetables do not cause blood sugar spikes; and because the body digests them slowly, you feel full longer and are less tempted to binge.

For older women over 40, eating more good carbs and low GI foods will help them lose weight and stay in shape.

Healthy Eating Tip 5 - Eat Healthy Snacks

Many women love to snack. For women over 40, it is particularly important to eat healthy fat-busting snacks in order to lose weight and stay in shape.

Make it a habit to keep jars of nuts, seeds and dried fruit in the house or at your work desk.

Eat two to five servings of healthy snacks such as almonds, sunflower seeds, figs, apricots and fruits every day to stave off hunger pangs and keep the body's metabolism steady and burning calories throughout the day.

These are just some healthy eating tips to help you and women over 40 lose weight and stay in shape.

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Teresa Cheong

Eating healthy does not mean having to eat bland tasteless foods or throwing out some of your favorite foods. It does not mean having to spend a fortune on specialty organic foods either. In fact, people can learn to eat healthier by making small simple modifications to their current eating habits.

Healthy eating should be considered a lifestyle modification and not a short term diet. Rather you want to eat healthy in order to lose weight or just improve your health these quick and easy tips will get you started.

Eating Healthy Tip #1 ? Reduce Sugar Intake

Refined sugar is a processed item that gives you zero nutritional benefit. These empty calories can mount up fast and can risk you go over your total daily calorie intake maximum. Too many calories will create weight gain. Try to limit snacks high in sugar or seek out the sugar free versions of your favorite sweets.

Look for the sugars in your beverages as well. A regular flavored pop has up to or exceeds 100 calories and 10 teaspoons of sugar. Drink diet drinks, or better yet, water. Statistics show that people who switched to diet pop and water instead of regular flavored drinks lost up to 20 pounds in just one year with just this alteration in their lifestyle. Fruit juices can also be high in sugars and calories so minimize these to just one 8 ounce glass a day.

Eating Healthy Tip #2 Protein with Every Meal

You should have protein with every meal. Protein requires more energy to digest which means you can burn more calories to process your meal. Protein can come from eggs, beans, lean cuts of meats, fish and even tofu.

Eating protein not only helps burn more calories but helps to build lean muscle mass. The more lean muscles you have the higher your basal metabolic rate. This is the rate at which your body burns calories during the day with normal activities including sleeping. Your metabolic rate is responsible for 60% to 70% of the total calories you burn in a day.

Eating Healthy Tip #3 ? Go Natural

Eating foods in their most natural state will give you the most ?bang for your buck?. Meaning you will get a higher nutrient value from the foods in their natural state. When foods are processed they lose a lot of their health benefits and often raise the fat and/or calorie content.

As an example, a large apple has 110 calories, 0 fat grams, 29 carbohydrates, 5 grams dietary fiber and 1 gram of protein. However a large glass of apple juice has about 150 calories, 0 fat grams, 36 grams of carbohydrates and 0 grams of dietary fiber and protein. So you can see that the processed item there are more calories and carbs and less dietary fiber and protein.

Eating Healthy Tip #4 ? Make it Whole

While eating foods in their most natural state is the best, there are moments when you will need processed foods. Breads and pastas are good examples of foods that cannot come in a natural state as they don?t grow on trees or in the ground. When choosing these processed foods you should find whole grain versions.

When foods are made with 100% whole wheat you are getting more vitamins and minerals than foods made with processed flour. Wheat in its natural, unrefined state has many nutritional value including dietary fiber and is a great addition for your healthy eating habits.

Eating Healthy Eating Tip #5 ? Add Variety

Consume a variety of nutrient rich foods. There are more than 40 nutrients that you should consume each day. No individual food item can provide all of these nutrients, so make your meal plan varied and rich with nutrients. Be sure to eat the fruits and vegetables with all your meals. You need to get protein with every meal. Protein requires more energy to burn than fat so foods high in protein are also great for burning fat.

Make sure to get your calcium needs also with milk, cheese and other dairy products. Opt for fat free or reduced fat products like skim milk or fat free yogurt. Statistics have shown that people who get 3 to 4 servings in a day of low fat dairy items lost more weight than those who did not add dairy in their daily diet.

These are just a handful of tips to help you make minor changes to your lifestyle. By adopting these easy modifications you are on the path to eating healthy for life and losing weight.

Gen Wright

alwayseatingbooks.blogspot.com In this episode Dee discusses strategies he uses for eating on a budget. These strategies include: (1) buying wholesale clearance bananas and freezing them; (2) learning local wild edibles and picking them (in this video Dee picked dandelions and clover flowers); (3) and blending all these ingredients into smoothies. I buy my bananas from a small produce place. They don't always have such amazing sales, which is why I always keep an eye on the place and buy such large quantities when the prices are smash'n :) My suggestion is to systematically check all the prices for bananas in your area to find out the best deals. Talk to workers, owners, and suppliers and good things can happen. All the best in your quest for bananas :)

I love the end of the year. Why? Because of the holidays? Of course. But also because it's an opportunity to reflect on the previous year, pull learning and have it support the next year.

Whether for myself or my clients, I find that the more reflective we can be at the end of the year, and the more intentional we can be going forward, the stronger our foundation for what's next. Of course this isn't limited to just year to year reflection, this also can apply to project to project, client to client, event to event, etc.

In fact, we can even take the big challenges, lost opportunities and fears of the previous year, pull the learning, and convert them into "Best Practices and Intentions" to help create a powerful New Year.

Why is this important? It enables us to come from a place of growth and power, to build deeper relationships and to create better results moving forward. It puts us in a self-responsible and intentional mindset that creates results, vs. an unintentional mindset tha
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t regrets (or avoids) "failures" or mistakes and waits for results.

Done individually, it honors ourselves and who we've been in our business, life and leadership the last year. Done with our team (or spouse/ partner/ etc.) it honors what we've done together, where we've grown, and what we'll do next. It basically sets us up for greater success and yes, of course, greater engagement.

There are many ways to do it. Here's one way:

1.         Reflect on this last year.

2.       Identify the most challenging events of the year for you (could be in your business, life, leadership, relationships, children, etc.)

3.       Pull the learning: What do you know now from that situation, that you didn't know before? Where is the gift in that situation (as hard as it may have been)?

4.         What high level (or very specific) thing will you do differently moving forward as a result? What can be done better? What do you want to make sure you remember? What system may you need to create/shift? What does your mindset need to be? (I call this creating "Best Practices" (BP) for action or mindset.)

5.         Optional: For those of you who like structure, make a nice "Reference Sheet" with your Best Practices. (Years ago, I had a client who had theirs laminated and shared it with the team, years later, they still practice this.)

Of course you want to honor and identify the best things that happened as well. The successes, the wins, the delights, all of it (after all you can also capture best practices and mindset from what works!) [This is huge, by the way: don't leave this out. This can actually be trickier to do than focusing on the challenges, but that's a whole other article!]

Sound like a plan? Here's the beauty, you don't have to do it alone. Do it with a coach, a friend, your spouse or your team, you're likely to unfold even more learning.

I did it myself and have posted some of my high level learnings (for myself, my team and my clients) that will serve us in 2009, on my blog. If you'd like more on this topic, simply follow the link below!

Here's a quick taste of 4 of them:

1.         Creating white space in our calendar is essential for keeping a clear, creative, healthy and engaged mind. ("BP" Result: Monthly "White Space" Blocks - offsite, out of my normal element.)

2.       Taking care of our well-being is essential to our success and being able to be in full service of those around us. ("BP" Result: Clean eating, regular workouts and sleep are non-negotiable.)

3.       Matters of attitude, heart and spirit are contagious, so be responsible for impact and attitude. ("BP" Result: Honor the opportunity for practicing conscious engagement. Be aware of and response-able for impact, and do best to help things go right.)

4.       Gratitude makes the world go round, no matter how scary, uncertain or stressful life gets. (Result: Challenging or frustrating situation, relationship, project or feedback? Ask: What am I grateful for in this situation? What is the gift? Where is my opportunity for growth?)

These are some of mine, they're also common themes I see with others. Can you see how pulling the high level learning and themes, and putting a "best practice/reminder" in place can turn a challenging situation into a productive one moving forward? See one that fits you? Feel free to integrate it. Nothing here for you? Create your own in a way that resonates for you.

The bottom line is this: Who knows what's going to happen in 2009 with the economy, our businesses, our relationships, etc., who knows? BUT, there's an opportunity to contribute to helping things go right for yourself and your organization and it's amazing what can happen when you fully engage and take the reigns.

So, have you given yourself the space to reflect on this last year yet? Challenge: Between now and 12/31/08, set aside a couple of hours to give yourself the gift of reflection and intention. Most people do New Year's Resolutions (and are disappointed when they're off track by 1/20), what if you did New Year's Reflections & Intentions and created best practices that could stick? What if?

Anese Cavanaugh

A recent study isn't shy about suggesting regular consumption of small amounts of dark chocolate as part of a healthy heart diet could be good for your circulatory system.

Note the words small and dark. And forget about nugat and rich creamy centers. Instead we're talking pure chocolate... as close to its natural, rich, intense taste as possible.

Nutritionists have long known that since chocolate is derived from plants it potentially has many of the same health benefits as dark vegetables do - In fact it has almost 8 times the antioxidants of strawberries.

The reason for this high level of anti-oxidants is because they are packed with "Flavonoids" which are a natural part and parcel of cocoa (the main ingredient of dark chocolate). Once these little powerhouses get into your body, they work to gobble up dangerous free radicals that can cause the inflammation that brings on cardiovascular disease and cancer.

A large, well controlled Italian study, to be published in the Journal of Nutrition, has shown that dark chocolate can significantly reduce the inflammation that leads to heart disease.

The data came from the Moli-sani Project, one of the biggest epidemiological studies in Europe and involved the random selection of people 35 and older, in good health with no risk factors for heart disease.

The researchers looked at the levels of a protein (C reactive protein) in the bloodwork of the subjects while also noting their chocolate intake and adjusting for factors that normally are known to impact heart disease such as high cholesterol and high blood pressure.

Out of 11,000 possible participants, researchers identified 4,849 subjects in good health and free of risk factors for heart disease. Among them, 1,317 did not eat any chocolate, while 824 had the treat regularly, but only the dark variety.

The work, a collaborative effort between Research Laboratories of the Catholic University in Campobasso and the National Cancer Institute of Milan, found that those who ate moderate amounts of dark chocolate had significantly lower levels of the C-reactive protein in their blood, indicating their inflammatory state was considerably reduced.

And though the 17% reduction seems small, in terms of cardiac disease it's still enough to cut the risk of cardiac disease for one third of women and one quarter of men. That's a pretty significant reduction.

So just how much dark, delicious chocolate do you need to eat to get the effect?

Remember the emphasis on dark chocolate... in fact, the darker the better. You'll want to look for chocolate with 70%, or more, cocoa solids and little or no added sugar.

The product should also be made with cocoa butter instead of palm or coconut oils, and avoid "hydrogenated" or "partly hydrogenated" oils as much as possible.

Of course, a moderate intake is also key... as you might expect.

Start by looking at the total weight of the bar you're considering. The ideal amount, according to the Italian research, is 6.7 grams (.23 ounces) a day. You might try to break a typical bar into 6 pieces and eating one each day... or enjoy a larger piece every couple of days. By the end of the week, you'll want to have taken in no more than 47 grams (about 1.7 ounces) of dark chocolate. Not even a full candy bar. Eating more doesn't add to the anti-inflammatory effect.

And milk chocolate (white chocolate too) doesn't, sadly, have the same effect on inflammation. It seems that the milk dilutes the antioxidant effect of the substances in the dark chocolate. The same holds true for a glass of milk you might have with your indulgent treat... be sure to choose a different drink so as not to defeat the healthy heart diet benefits to your body of the dark chocolate.

Kirsten Whittaker

Part 4. Classic Literature VideoBook with synchronized text, interactive transcript, and closed captions in multiple languages. Audio courtesy of Librivox. Read by Mark F. Smith. Playlist for The Life and Adventures of Robinson Crusoe by Daniel Defoe: www.youtube.com