Yay! I did it! After months of contemplating what I can do to better my life in the physical aspect. Since July of 2018, I’ve lost a total of 65 Ibs, with the help of my awesome trainer Jasmine Andrade, and God himself. I took a huge step and reached out on faith. When I say I'm GRATEFUL, I TRULY MEAN THAT!! Working on my fitness goals has helped me learn to care for my mind and my body.
I am more in tune with myself and have more energy to get things done, which has helped me to improve in all areas of life. Whether it is my career, side events, or even in my time with loved ones. Best of all, I am also inspiring others with their fitness goals. The confidence I get from exercise is not just vanity. Sure, I like how I look and enjoy making progress but the confidence I get runs deeper than that.
The better I am at running, the heavier weights I can lift, and the further I can push my body reminds me of how to better tackle other challenges outside of my workouts. Knowing I can reach my fitness goals gives me an I-can-do-anything attitude! That was much needed when I was feeling down. I am considerably MORE HAPPIER, AND MORE JOVIAL. SELF-PITY ran out and was replaced with SELF-CONFIDENCE.
I began to master my DESTINY. Over this year, my character changed into a stronger, more powerful, healthier version of MYSELF. I couldn't do any of this until Ashley faced her fears. It’s easy to ignore our fears and hope that they will go away. Unfortunately, it does not work like that. If you want to change your life, learn to master your fears so they can’t control you any longer. Accepting who you are and loving yourself helps you to move forward in your life.
Transformation, Mind, Body & Soul
Let Your Light Shine! Transformation, Mind, Body & Soul
Transformation, Mind, Body & Soul
If I have, I have a place for this. I would love to use this for you too. When you see that the light filtering through the clouds is also in you, you’ll know you can’t lose what’s inside. You can’t lose who you are. So, let your light shine. Be the sun in someone else’s storm. It’s part of why you’re here. There’s a light buried in your soul, the same light that gives life to everything around you.
When you see yourself in everything, in the light rising through the curtains and the stars studded in the sky, the world is a brighter place, and things are a little less dark. You remember how strong and resilient you are. Because of your life, you’re here, and you’ve got stardust in you. So, when life feels too hard and the world feels hopeless, take heart.
The best gift you can give everyone around you is your courage to shine, to help, to rise, to be true to who you want to be, and to love even still. Take heart because what’s inside is the most powerful force in the universe. Call it light, call it potential, call it whatever feels right to you, and let your light shine the way toward a life that feels like it’s meant for you. Transformation, Mind, Body & Soul!
When it comes to eating right, look at comfort foods like lobster and foie gras. It was expensive, right? Not unless you're rich you can't afford to eat like that every day. So why have junk/comfort food and unhealthy drinks every day? You can't afford to let it affect your health and body now, can you? No! So why not save it for holidays, special occasions, and cheat days? Never deprive and always reward yourself. Please see below some of my meal choices. Oh, and while you're browsing, forget about how it looks and think about how it will taste and how healthy it will be for you.
Rainbow Tofu Salad
I know this Rainbow Tofu Salad looks plain but it's oh-so colorful and delicious, so why not go for the more healthy, vibrant, and colorful option when it comes to eating clean? Replace your lunch or dinner with a salad. Get fancy with it and go for red cabbage over green cabbage, darker salad greens like kale or romaine rather than iceberg lettuce, and if you want to add a little natural sweetener; go for sweet tomatoes or sundried tomatoes, or try red grapes over green grapes.
For added variety, add green beans, corn, boiled eggs, scallion, and diced cucumbers, and then sprinkle your choice of low-calorie, low-sodium, and low-carb or fat-free salad dressing. When grocery shopping, challenge yourself to add a variety of vegetables to your shopping cart.
Research has shown that eating colorful veggies may be the latest secret weapon in fighting age-related brain changes such as confusion and memory loss. The secret ingredient is no longer a secret. Flavonoids, Flavonoids are considered to be powerful antioxidants that can protect cells from damage and disease.
Â
Ceviche All 3 For Lunch or Dinner
Ceviche All 3
Ceviche all 3 is one of the most healthy meal ideas and super delicious. There's no excuse for not wanting to taste this delectable dish! It has an amazing flavor and incredible ingredients, like fresh lime juice, cilantro, tomatoes, red onions, pepper, fish, shrimp, and squid. Also, this dish is not high in calories and is low in fat. If you want to lose weight and eat healthier, eat Ceviche. Oh and please avoid the crackers and try advocates and cucumbers as your side. Yummy!
​
FYI: Ceviche includes raw, uncooked fish as a base element. Please know that raw fish may carry pathogens that can make humans sick. Bacteria like Vibrio parahaemolyticus have caused outbreaks of gastroenteritis in many countries including the US. This is due to improperly cooked seafood. When preparing and storing this meal, use fresh ingredients and store leftovers in the fridge in a glass container. Not recommended for pregnant people or people with liver conditions.
Â
Those are some of my favorite healthy meal ideas, I hope you will try them and love them. When eating healthy, remember longevity is key, Don't you agree?
The Dreaded Beast Called Menopause. What Is Menopause? Menopause is the end of a woman’s menstrual cycle. The term can describe any of the changes you go through just before or after you stop having your period, marking the end of your reproductive years.
​
Menopause Causes: A woman is born with all of her eggs, which are stored in her ovaries. Her ovaries also make the hormones estrogen and progesterone, which control her period (menstruation) and the release of eggs (ovulation). Menopause happens when the ovaries no longer release an egg every month and menstruation stops.
Menopause is a regular part of aging when it happens after the age of 40, but some women can go through menopause early. It can be the result of surgery, like if their ovaries are removed in a hysterectomy, or damage to their ovaries, such as from chemotherapy. If it happens before age 40, for any reason, it’s called premature menopause.
​
Menopause Symptoms
​
Night Sweats
Hot flashes, night sweats, low sex drive, irritability, headaches, irregular periods, vaginal dryness, lack of sleep, emotional changes, mood swings, depression, physical changes, weight gain, hair loss, acne, trouble focusing, and learning.
My Dr. tried to prescribe me expensive hormonal drugs that could potentially cause cancer if I didn't follow the dosage correctly and he also informed me that my monthly would come back but then go away within about 6 months. I declined to take them until I did my research and I did just that but decided not to because of all the bad reviews. There were some good ones too but still not enough to convince me. I went back to my Dr. and asked if there was a better way. He suggested herbal supplements and said some women have found relief but it was only a temporary fix, I asked how long will it last. He replied, 2 to 12 years depending on the person. I thought my life was over, I didn't know what to do because I was so confused. In the meantime, while I took the time to figure things out, I continued to suffer. Constant overheating is like fire in your body, you have no control over it. For me, it lasts for about a good 2-3 minutes which seems like an eternity! With shortness of breath, flushed, sweaty face, and low energy, I felt down in the dumps and scared to go out in public. Yes, me a social butterfly.
Why? Because it was embarrassing having episodes in front of people, I just wanted to run and hide. I would be right in the middle of a conversation and then all of a sudden I could barely breathe and my face and body would be on fire. So needless to say I had to do something. I invested in a bunch of herbal supplements and various fans, all types from handheld Chinese fans and mini-portable rechargeable fans for my purse, mini-motorized desk fans for work and overnight stays, tall floor fan for my bedroom and luckily my house already has ceiling fans. LOL, an absolute must! The other thing that was difficult for me was going to the gym, Lord knows I love working out, it keeps me in shape. However, I sometimes dreaded it due to low energy and hot flashes but I kept pushing through. It's disheartening knowing that I don’t have the stamina I used to and I don’t feel as youthful as I did before it started but because I know that WORKING OUT IS ESSENTIAL TO EVERYDAY LIVING I try to fit it in at least 3-4 times a week, 15 min to an hour per session, even if I have to work-out at home. When you are over 40 and menopausal it’s important to manage your weight because trying to lose those unwanted pounds can be a struggle and where those pounds land, is your lower belly and thighs.
Ever since I was a teenager and into my early 40’s, I’ve been athletic and weighed between 120 to 130 no more than 135. In the 1990s, my highest was about 160 because I decided to just live it up and not worry about what I was eating or drinking. Not a good idea so I blew up but the good thing is, it didn’t take long for me to snap back. My metabolism was much higher back then. 160 was my heaviest ever and I swore that I would never blow up like that again. I didn’t feel good nor did I look good. Now that I’m over 50 and menopausal those skinny Minnie days are over! Before menopause I was 120 to 135, now I’m finding myself at a steady high between 140 to 145 with cellulite and more dimples than before. The good thing is, I can still have some muscle mass and I can still see my abs. People say I look good with weight on but I still would love to be smaller, that's just me.
I have, however, been able to get down to 132 to 135 but it’s not consistent and the weight comes back really fast. I wasn't overeating and as a matter of fact, I have great eating habits, anyone who knows me knows that. I eat healthy salads Monday through Thursday and on the weekends I eat within moderation, mostly veggies, seafood, steak, and chicken breast. On cheat days mozzarella sticks, pizza, mac and cheese, and calamari.
I have my occasional dirty martinis and skinny margaritas on the weekend as well. Every 6-8 months out of the year I forgo meat, bread, and any flour-based meals and snacks and snacks with sugar. I try to stick with all-natural sugars and carbs that come from fruit and veggies. I walk at least 3-5 days a week and as stated above, I work out as often as I can. I also take multivitamins but with all that, it still wasn't quick enough to lose those extra pounds and keep them off. It had nothing to do with gaining muscle, I know all about that. The struggle was and is still real! The weight gain, low energy, and hot flashes, also affected my sex drive. My sex drive has always been very high but now that I am menopausal, it’s medium and I’m doing everything to keep it from being low and I mean everything! LOL! On a serious note, when you suffer from menopause your partner suffers too. I’m thankful for my husband, he's loving, mindful, patient, thoughtful, and caring. He understands what I’m going through and he tries to help and encourage me through this process.
Even though he was always there for me, it was the last straw and I was desperate so I went back to my OBGYN and asked for the HRT, hormone replacement therapy drugs which consist of 2 prescriptions 2 times a day. One for estrogen/hormones and the other to prevent Cancer. I tried it and didn’t like it, it made me feel crazy, moody, and ill all at the same time. I just couldn’t do it and the fear of it causing cancer freaked me out so I went back to the all-natural route. I went back and did more research and I found my triggers and regulated what I was eating and drinking.
I’m not much of a junk food eater but I love my cheat days so I had to cut those things out of my diet and save it for the holidays or special occasions. Also, alcohol is a trigger, especially the surgery cocktails. That wasn't a real problem for me either because I only drink on the weekends and my choice of beverages are dirty martinis, skinny margaritas, and plenty of water. I did, however, cut back on my consumption. Also carbs in chips and mostly anything made of flour. When I’m not doing the 6-8 months no meat, sugar, and carbs diet; I love my tortillas, chips, pasta, and so on but even though I never binged on those, I had to cut back on them as well. I replaced them with whole foods like plant-based all-natural healthy foods containing soy like tofu, hummus, flax seeds, and anything that includes soy isoflavones. According to WebMD, soy products may be a sensible alternative to HRT drugs and are the safest according to research and studies. Many soy products are being marketed as nutritional fire extinguishers and again is a non-drug approach to managing menopausal symptoms.
Another alternative for me is all-natural supplements such as Black Cohosh, Maca, Soy Isoflavones, and Estroven Complete Menopause Relief. Another surprise I found that works best for me is oral antihistamines used for allergies that contain Loratadine and Pseudoephedrine. It helps my hot flashes and I only take them on the weekends. Lastly, the stress I had to cut the unnecessary stress out of my life, people, places, and things and I try to choose my battles wisely because when I was sad, mad, or depressed it brought on hot flashes and caused my energy levels to be very low.
I suffer from depression mostly all my life so for someone like me, it’s important to sleep well, stay focused, positive, prayed up, and most importantly take care of myself and put myself first. The things I’ve mentioned above help me to keep my symptoms under control, it doesn't make them go away completely.
I do feel way better than I did when I first was diagnosed however, every day is still a battle and I will continue to keep fighting this until I’m back to normal, whatever that normal may be. Please see below some information that I've compiled on how to control menopausal symptoms. Women Empowering Women!!
Hang in there Queen, it won't last for long! Here are some all-natural food suggestions to keep your menopause symptoms under control. Remember that your symptoms won't go away right away. It takes time and patience and most importantly you have to be consistent about your daily wellness routine. Before trying anything, you should always consult your Dr.
Estrogen-boosting foods can make a big difference. Studies have shown that it can naturally boost estrogen levels. Here are a few listed below.
​
Meal Prep For Estrogen-Boosting Foods
Tofu, Flaxseeds, Sesame Seeds, Soybeans, Hummus, Chickpeas, Garlic, Dried Fruits, like Apricots, Fennel, Alfalfa Sprouts and Avocado.
If you can, try to limit alcohol to only on the weekend, one or two drinks a day. Try wine spritzers, vodka tonic, or a skinny margarita, and drink plenty of water. Avoid sugar and carbs in processed foods like chips and cookies and replace them with low or sugar-free, and carb options like cheese chips and cauliflower chips, sugar-free candy, cookies, Jell-O, and pudding. Try to stay away from spicy foods, fast foods, caffeine, and fatty meats like briskets and bacon, instead go for lean meats like chicken, turkey, and ground beef which is 90 percent leaner or better.
MY TOP PICKS FOR MENOPAUSE HERBAL SUPPLEMENTS
Estroven Complete Menopause Relief for hot flashes & night sweats supports restful sleep, boosts energy, helps to manage daily stress, mood, irritability and menopause-related anxiety, and more.
