Sure, there are the issues almost all of us have to deal with; from the hot flashes to the temper flairs to feeling like you left your brain somewhere outside your body.

There’s the bloating and weight gain.

And a myriad of other things. 

They can usually be mitigated and it doesn’t necessarily require medication. (more on that later.)

Society tells us menopause means we’re old and it’s now downhill from there.

We are steeped in that view so much that it affects everything; from our sense of what it means to be women to our willingness to keep showing up and striving in our work, relationships, communities, and more.

I want to call BULLSHIT on all of it!

Who’s with me?

It seems like I woke up one day, in my late 50’s, looked around the room, and found a (now X-) spouse who was retired and had the attitude to go with it. Yawn.
I looked around networking meetings and found I was suddenly the oldest woman. WHAT???

I looked at people my age and found all they were talking about was their next doctor’s appointment, procedure, the side effects of their meds or not being able to take a crap! Yawn & GAG!

Suddenly, I was one of the few people my age participating in LIFE. 

One of the few who gets regular vigorous exercise, eats healthfully and creates new goals and a vibrant future. 

As you can see from the photo, my early 50s hadn’t started that way.

I could go on & on but you get the point.

Here’s the thing: chronology isn’t optional but what we make it mean about what we can do certainly is. 

And ultimately, we will create what our attitude dictates. It will affect every aspect of our life; physical, mental-emotional, and even spiritual. 

Change is hard. Yes. You can read more about my change here and here.

But staying the same is impossible. 

Time stands still for none of us. If we don’t advance, we will deteriorate.

So, maybe you’re peri-menopausal. Let’s ask a tough question:
What do you want your life to look like at 70? Paint the picture. What about 80?!

And don’t forget to include your sex life in the picture either! (I recently added some libido formulas to my store!)

What if you could wake up every morning at 80 and say, “I LOVE my life.” What would THAT look like?

Do you want to get to 80 by intention or by default? Intention will make all the difference in the world. And remember, you don’t get to choose if you make it to 80 (or way beyond, for that matter).

5 sense-orize it. Choose what you want it to look, smell, taste, feel, and sound like.

Here’s the good news. You have a lot more control over all that than you think.

And it doesn’t require you to be a tea-totaling, card-carrying vegan monk.

Like everything else in life, 20% of what you do will dictate 80% of your results.

Let me help you discover and tweak that 20%.

I’ve got new programs starting soon.

Let’s talk. Set up a time here.

The post Peri-Menopause and Getting Old: They Don’t Have to Go Hand in Hand appeared first on Dr Leslie K. Empowered Wellness.

As we step into the New Year, it’s the perfect time to reflect on our habits and set intentions for a healthier, more vibrant life. This year, let’s forget the ‘resolutions’ and instead keep it simple. Embark on a journey of living and eating more healthfully and embrace a holistic approach that nurtures not just your body but also your mind and soul. One step at a time. 

I’m keeping it simple today so that you’ll take the first step. Each suggestion below has one simple actionable step to further your progress.

Mindful Eating:

In the hustle and bustle of daily life, it’s easy to overlook the importance of mindful eating. Take a moment to savor each bite, appreciating the flavors, textures, and nourishment your food provides. This simple practice can lead to better digestion and a heightened awareness of your body’s needs. 

Then carry it one step further by tuning into how you feel an hour later, both physically and emotionally. This simple step can help you tune into which foods are optimal for you.

Embrace Whole Foods:

The key to a nourished body lies in the foods we choose. Opt for whole, nutrient-dense foods that fuel your body with the essential vitamins and minerals it craves. Incorporate a rainbow of whole unprocessed or minimally processed foods into your meals. Your body will thank you with increased energy and vitality.

Fill your plate at least half full with fruits, vegetables, beans, whole unprocessed grains (like quinoa, wild or brown rice, millet, barley, and more), and/or nuts and seeds. 

These foods can positively impact your mind and your emotions as well as your body.

Stay Hydrated:

Water is the elixir of life. Make a conscious effort to stay hydrated throughout the day. Whether through herbal teas, infused water, or simply good old H2O, adequate hydration is vital for overall well-being. It supports digestion, enhances cognitive function, and contributes to glowing skin.

The biggest positive change in my own well-being happened last year when I started beginning each day with a full glass of water. Just try it!

I know your bandwidth is likely to be short getting ready for New Year’s weekend so I’ll just invite you to take it further by joining me for my upcoming (free) program: 

The Keys to Lifetime Mobility & Clear Thinking

Thursday, January 11, 2024 at 4pm
Location: Live on the Central Coast

RSVP for location

The post A Fresh Start: Nourishing Your Mind, Body, and Soul in the New Year appeared first on Dr Leslie K. Empowered Wellness.

However,  I can’t help but notice that there’s still much missing in the discussion.
This article exemplifies it. It details a writer’s frustration and shame as she has a meltdown followed by a hot flash when put on the spot in public.  Then there’s her answer, which, typical for our society is a medication.

I’m hearing that a lot.

Here’s how horrendous it all is; the hot flashes, the night sweats, that brain that refuses to process a succinct thought, and more. It’s affecting women’s lives and well-being.
The attention is timely and valid.  The solution, in our society, is obvious: a magic pill (or a variation thereof.)

Not everybody wants to take medication   Not everybody can take medication. Still missing from the discussion is what can you do besides take medication or just suffer?

Oh, yes people will talk about breathing and acceptance. I can’t help but wonder what good that does when you’re standing in the front of a room with sweat dripping down your body. At that point, you can barely remember your name, let alone what you’re there to talk about. I’ve been there.

Fortunately, there are answers beyond medication that work. Because, like it or not, medication, by its very nature ALWAYS leaves you open to adverse effects (those effects may be more or less likely but they always exist.).

Natural approaches, (the ones that involve diet and lifestyle, that is,) seldom do. But they are more likely to need dialing in.  and so they become much like the numbers in a combination lock; a very precise solution to a very individual problem.

But the answers, when you find them, help make your life healthier. What a refreshing concept. A solution that can help make you healthier; not subject you to more issues.

Diet and lifestyle changes allow your body to heal itself.  Thus the change often addresses several symptoms and can help you live a healthier life.

Well, all that sounds great, you say but what do I do and how do I get started? The answers are somewhat individualized. But, there is an overarching theme.

Eat more real whole plant food. Get more movement. Live more in alignment with your body’s rhythms and the way God & nature intended. Decrease stress.

Now, eliminate some offending foods (let’s start with processed foods). And add some therapeutic foods (like broccoli and soy). That’s a good start and may begin to make a real difference.

Want more info beyond the generalities? Let’s talk.

The post Menopause: Getting Time in the Lime Light appeared first on Dr Leslie K. Empowered Wellness.

Then comes the question: How do you allow the struggle to be real, accept it but not go down the tunnel and become anxious or depressed about the things you can’t control?

It’s all about choosing your thoughts which, by its very nature, is a lesson in mindfulness.

Recently I fell & broke my wrist. As in broke my radius (forearm bone) into 4 pieces, necessitating surgery; three screws and a plate!
For a couple of weeks I couldn’t do ANYTHING with that arm or hand (fortunately it was my left hand and I’m right-handed).
But… can’t cut food to cook it.
Ever try to cut a root veggie or peel an orange with one hand? It doesn’t work!
Can’t open a jar, a bottle, or a can.

Now when you live alone and you don’t eat the things most other people do, it makes things even more difficult.
I do have one friend that made me (cheeseless) veggie enchiladas. Thanks, Gina!

Not only that, I can’t do the one thing that helps keep me centered… Ride my bicycle. AND I have to postpone the European bicycle trip I was in the process of planning!
And have you ever tried getting dressed with one hand?
So, I took on the attitude that it was ok to struggle.

• It was ok to go anywhere I needed to in sweats or leggings with no make-up (or bra!… layers!)
• I could read more and take time to watch some of the Olympics.
• It was even ok to eat a little (more) chocolate and less veggies.
• And It was ok to do less work or no work.

Thus this is the first blog I’ve written in over a month.

But within the struggle, I found some victories.

Victories that looked like acceptable alternatives allowed me to stay out of the tunnel.
So, the aerobic exercise isn’t as great but I’ve been walking the beach instead of riding my bike.
And I’ve been preparing more smoothies and eating more apples, carrots, and bananas; things I can manage.

I’ve also been buying a lot more prepared foods. I’m becoming more of an expert on the acceptable frozen foods list available at Trader Joe’s, California Fresh, Lassen’s, and Sunshine Health Foods. (You’ll notice the corporate ‘health food store’ that isn’t mentioned here because I don’t shop at it.)

My dog has also had far more attention than she’s used to.
And I did allow myself to just ‘be’ when I started feeling overwhelmed.

So what’s the point here?

Just to say that self-acceptance and allowing are the first steps.
A few days after my injury, I had surgery and I mostly slept for about 4 days.
But after that, my desire to feel better kicked in.

For me, feeling better emotionally is tied to being better physically.
I’m not one for covering up the pain with drugs. That only makes me feel worse.
So I started doing some stretching & got on the bicycle that now sits on a trainer in my living room. I’m not riding it much. But anything is better than nothing.

And at this point, I’m back to doing most of my stretches and the core work I can do that doesn’t involve my hands or arms.
Now, a month after my injury and 3 weeks after surgery, I’m feeling more resilient. I know that rehabilitating my arm and my upper body will take some time but I’m strong in my conviction that I will be able to continue to do the things I love.
And I’m beginning to re-plan that bicycling trip.
Stay tuned!

The post Resiliency and Recovery appeared first on Dr Leslie K. Empowered Wellness.

• If you have 40 (or especially if you have 100 pounds to lose), you certainly don’t want a healthy weight coach telling you to eat carrots and go for a 6-mile run! 
• If you’re taking meds for a condition and just having an awful time with the side effects, you certainly don’t want someone telling you it’s easy to change your life, become a whole food plant-eater and get off all your meds in 6 weeks!
• And if you’re in throws of peri-menopause, you don’t want someone who is already beyond that telling you how easy it is to get through because it’s not. (You also don’t have to “just live with it.” But that’s another conversation for another time.)

So today I want to talk about some simple routines that can easily become habits. Routines that will benefit your overall wellness whether you’re in the prime of life, you’re 90, or anywhere in between.

Now whether you adopt these simple routines or others is on you. I’ll tell you why I’ve adopted them and that may spur you on.

These are 5 simple routines, parts of my morning ritual. I adopted them because they give me a routine in the morning that I can easily knock out without even thinking about it. A routine that isn’t difficult or long. It gets me up and moving, just a little. So, no matter how sedentary the rest of the day turns out, I’ve gotten in both some stretching and some strengthening.

It gets some important nutrients & anti-inflammatory foods into me. So it starts my day out right before I can ruin it by deciding to eat something I’d be better off without. 

So what are these 5 simple routines? And more importantly, how do I adopt into my day in a way that’s simple and effective at making them routine?

1. Water: More than any other habit, drinking enough water is one that I’ve always struggled with. Lately, I’ve adopted the routine suggested by a friend (who is NOT a health care person, go figure!) that really works for me.
   In the evening before bed every night, I fill a jar (mine is 1.5 quarts but if you’re buying one, I suggest 2 quarts) with water & I throw in a lemon sliced up. And it goes in the frig. In the morning, the first thing I do when I go to the kitchen pulls that out of the frig., pour a full glass & down it. Then I leave the jar on the counter. My “job” is to finish that by 3 pm. And preferably refill it & continue drinking.
2. Maca: Maca is a root plant, native to the Andes Mountains, that has some adaptogenic properties to it. An adaptogen is a naturally occurring substance that provides a wide array of nutrients that help your body’s overall balance. Maca is thought to help the reproductive organs of older people balance. After my water, I add 2 teaspoons of maca powder to a small amount of diluted pomegranate juice (it has additional nutrients) along with #3 below.
3. Ginger & turmeric: These are both anti-inflammatory & have an array of antioxidants & other nutrients. I keep a container mixed 50:50 of these powders on the counter. Everyday, I add a ½ teaspoon to my juice/water/maca mix & whisk it to dissolve. I drink this & take my other morning supplements with it.
4. Stretching: I have a routine that involves 4 different hip stretches (all directions to get all muscles) and a couple of torso stretches. These, when done daily, really help me feel like I am much more youthful, limber, and energetic than what my chronological age would usually indicate.
5. Strengthening: Now I don’t do a lot of strengthening! Most who know me know I HATE exercising indoors. I don’t have a gym membership. But I know core strength is one key to balance. And I know that balance becomes an issue as we age. (though the truth is, most often seniors fall because the drugs they are on affect their balance) So, I do 25 crutches and am starting to add other core work to that. I also do some push-ups. I literally started with 10; on my knees; not even full push-ups. I tell you this because the point is you start with what you can do. Can’t do crunches? Start by just lifting your head & shoulders as high as you can & doing 10-15 of them. It’s still engaging your core. Then build from there.

The point here is simple:

Whether it’s with your diet, exercise, or any other aspect of your well-being, simply begin by doing a little better each day.

Thinking that someone to guide you & hold you accountable might be helpful?
You can take the first small step with 30 days of my inspirational texting service for FREE!

Simply text the word “wellness” to 41259 from your phone and follow the prompts.

Or if you know you need more, set up a time to talk.

The post Simple Routines to Promote Wellness appeared first on Dr Leslie K. Empowered Wellness.

Let’s face it, there are too many shouldn’ts that are pushed on us all the time about our food choices: shouldn’t eat this, shouldn’t eat that. 

What about a new attitude of what you can eat?

Adding a little bit of inventive deliciousness?

Some foods that work magically in your system?

Foods that feed your body; your brain and your gut (AKA your second brain) what they need to keep you happy and thinking straight!?

Are you pre-menopausal and known to have PMS?

Or are you peri- or post menopause and having mood issues?

Maybe you’re a guy concerned about your own issues.

You might benefit from some intentional eating. 

All these issues are related to hormones. And the foods we eat can have remarkably positive effects, if we eat the right foods more often. 

The addition of medicinal foods can make a huge difference.

Now this isn’t a magic pill, it’s not going to cure a thing because regardless of what the issue is, it’s not caused by just one thing! Make sense?

Good.

But it can help. It can put you on a better path..

Looking at foods as medicinal means eating good-for-you foods regularly, like you’d take a pill. 

So you’ll need a few recipes. Ones that you can use often. 

Here’s one. 

Do you like barbecued food?

Use you favorite barbecue sauce here:

This is a great one to add if you want to balance your estrogens; if you’ve got PMS, mood swings or hot flashes for example. (It also could help, especially when combined with decreasing dairy if you’re a guy who is losing his hair!) It would be more helpful if you ladies cut back on the cheese too. Just so you know.

Barbecued braised tofu
Ingredients: 1 lb. organic tofu & your favorite barbecue sauce.

Place the tofu on a cutting board and put a heavy object on top of it to squeeze out the excess water. (A cast iron frying pan works really well for this.) Let it sit for 10-20 minutes. (Check it and rebalance the weighted object if necessary) Then drain it & discard the water. 

Slice the tofu into slices ¼-½ inch thick. Cover the bottom of a glass container with barbecue sauce and then a layer of tofu. Layer with more sauce & continue layering. Cover and refrigerate for at least 2 hours. (Overnight is better.)

Put the tofu directly on a rack in a preheated 375 degree oven. Place a drip pan under it. Bake for up to an hour; turning after 30 minutes. (Be very gentle when turning it. It will have a tendency to break or stick. You can also brush the rack with oil first if desired) Add additional sauce when you turn it if desired. The longer you bake, the chewier it will get. It will also get even chewier if you let it cool. 

You can serve this as part of meal, or as a snack or appetizer. So, I’m not telling you to replace your steak; just add this for now. 

I find it makes a great mid afternoon snack when my concentration is waning. I just eat cold straight out of the frig.

Over the next few weeks I’ll be featuring more medicinal foods. Over time, decreasing animal foods and other pro-inflammatory foods would be great additional steps. 

You’ll want at least 2 or 3 more recipes with high phytonutrient foods.

You can find more recipes here

Need more help or want quicker results?
I’m starting to open a few spots for both my Private Coaching programs and my “Buddy-up for Health” programs (you and you partner or BFF) for 2022. Set up a time to talk here: 

Let’s get you on my calendar.

The post Medicinal Foods and Intentional Eating appeared first on Dr Leslie K. Empowered Wellness.

The trick is in quieting down your hormones.

And the magic is in combination of addressing what’s on the end of your fork, your gut microbiome, and more.

Included in the more is also addressing the things in your life that are stressing you out. Surprise. Surprise.

SImply said, it’s not one thing because it’s not caused by just one thing.

In working with clients (and back when I was making my own personal changes as well), I’ve found that addressing those 3 issues, food, the gut microbiome and controllable  stresses are the keys for most women.

Working with these issues together, a woman can often see some change in a matter of just a few weeks. Though it does take longer to relearn the patterns of eating, behavior, and response that will bring about a long term permanent change.

And for some, we do need to go deeper. For others, it can take longer because other health issues can complicate matters.

But this is just to let you know that there is a natural approach that doesn’t involve just waiting for it to go away. There is a natural approach that doesn’t involve slathering hormone creams over your body or taking a handful of pills. 

It’s an approach that’s about being intentional with how you eat, how you take care of yourself and how you deal with stress.

You can read a little tongue-in-cheek of my own experience here https://www.drlesliek.com/2020/12/30/resolve-menopause-madness/

And set up a time to talk: http://callDrLeslie.com 

The post Menopause & Mental Health: A Natural Approach appeared first on Dr Leslie K. Empowered Wellness.

By the time Monday came around (my birthday was on a Thursday), I was feeling just a bit bloated and sluggish.

So I returned my clean whole food plant-based eating.  In a couple of days I felt much better.

And I realized I should probably do a little cleanse before the holidays.

That got me thinking about you. And getting you to join me.

Many people throw their healthy eating habits out the window over the holidays.

The average American gains 7 or more lbs. Between Thanksgiving and New Years!

All that effort all year, wasted! Back to square #1.

You can change that for yourself this year by joining my 30-Day Wellness Challenge for the month of October.

Up the ‘ante’ on that healthy eating habit. Or, at least, take the first step.

Maybe you want to: 

• get a handle on that salt or sugar craving    
• address the mood swings    
• reduce your blood pressure or HbA1C    
• find simple answers to hot flashes  
• get some resolve with an ever-expanding midline 

The 30-Day Wellness Challenge will help you go into the holiday season with a fresh lease on your health. You’ll have a new level of awareness & confidence. It’ll be far easier to keep a healthy attitude through the holidays.

You’ll be much more likely to bring that yummy but healthy artichoke dip to the party instead of the cheese and mayo one!

And I’ll provide you with the recipe! It’s not on my website. ; )

30 Days of healthy eating. Simple clean whole food, cleansing smoothies, and tasty salad recipes in my e-book.

Learn the basic what and why of cleansing. 4 short lessons (audios) covering food, exercise, gut health, and your environment over the first week.

Get your questions answered. Meet other health conscious women. Live group Zoom meetings in the Facebook private group weekly. 

Challenges! Weekly workout challenges (competitive and noncompetitive divisions)!

Stay motivated. My texting service  will deliver diet, exercise & inspirational messages to you 3 times per week. 

And more.

The program runs October 4-November 3.

Registration starts on September 15, 2021. Guarantee your spot by contacting me now. 

The post Birthday Celebrations followed by Wellness Challenge appeared first on Dr Leslie K. Empowered Wellness.

You know, one of THOSE birthdays where you look back & wonder, “How did I get here?” Where you look ahead and wonder, “What does the future hold in store?” and “What do I have left that I’m still committed to doing?”

Those who know me well know I’m not slowing down any time soon.

I did a 620 mile un-assisted bicycle tour this summer.

I’m still running a health coaching practice & contributing to the world that way.

I’m still an active member of Rotary International; giving back to the world in other ways.

I’m a Board Member of our local NAWBO (National Association of Woman Business Owners); giving back to women in business both locally and nationally.

And more.

All of that is to point out that life is what you make of it.

When you take good care of yourself, you have the energy and the audacity to continue to look ahead with anticipation.

So, for me, I still anticipate my long delayed European Bicycle Tour.

I still plan many firsts & I’m still adding items to my bucket list.

So, how does one take care of themselves in order to live healthfully till the end?

Here are a few ideas:

1. Remember that it’s a marathon. Actually it’s an Ultra! (Me… I’m committed to another 40 years!)
2. Take care of your emotional wellbeing: relax, play, meditiate, love, do meaningful things.
3. Remember there are 4 kinds of exercise: strength, endurance (aerobic), flexibility (stretching) and balance. Be sure to work ALL of these multiple times per week. You need to keep flexible, balanced and stong. 
4. Eat a predominantly whole food plant-based diet.
5. Remember that God (or Nature) made FOOD for nutrition, not pills.

Understand that the body is self-healing and self-correcting. If you’re not well, find the source of the dis-ease and correct it so you can heal. (The source of the problem is never a shortage of medication!) 

Be cautious about allowing doctors to do standard tests on you solely because you are a certain age or certain gender (or combination). Sometimes these tests can cause complications or injury and not yield valuable data. 

Continue to contribute to others and society.

Set and achieve new goals until the day you die.

You can, indeed, continue to live powerfully throughout life. However, like everything else, it only happens with intention and planning.

If you have concerns that your health & your body won’t support you to get there, let’s talk.

The post Live Fully Till the Day You Die appeared first on Dr Leslie K. Empowered Wellness.

It’s all about living my best life.

So the obvious/sometimes not-so-obvious connection comes in.
You know, the one where people say, “You’re so lucky you’re still healthy enough to do that.” 

And I gently say, “No, it’s not luck, it’s 60+ years of mostly taking good care of myself. 

But we all learn lessons the difficult way and I’ve had my health challenges too. Perhaps the “luck” was learning my lesson when I had some serious health challenges in my 30’s.

Where’s this going?

Just like myself and my clients, you can accept the challenge part of your health challenge and change.

The fact of the matter is that diet and lifestyle account for 7 of the top 8 causes of death in the U.S. but we all have the power to choose to change.
Stats show genetics cause less than 15% of all diseases and death.

Disease reversal can often come with lifestyle changes. Diabetes and heart disease are 2 prime examples.

So, I won’t be-labor the point any further.

My philosophy is that we all can strive to be able to do whatever it is that we love until the day we die. Put the pieces in place. If you need some help, here are some ways to work with me.

You can also keep track of my postings about my journey on my Vibrant Health Over 40 Facebook Page.
And donate to my fundraiser for Dig Deep. Pedal on!

The post Live Your Best Life Regardless of Age appeared first on Dr Leslie K. Empowered Wellness.