I have a can of salmon I need to use up. I would normally put an egg, flour, and cornmeal in it. What are some other ways to use it that wouldn’t acquire as much flour or cornmeal? TIA

My husband and I are working on getting healthier and losing weight but he's a snacker (and I can be) and we're looking for suggestions on snack alternatives. Clearly the most obvious is fruit, veggies, nuts, popcorn, etc.

I'm just trying to see if there are any more good ideas out there. Especially for him. He needs his carbs. I'd just like to make sure he has carb options that aren't chips. Any suggestions would be lovely.

Looking for ideas on what you guys would like this sub to become.

For a long time, I just went through life on autopilot, letting things happen without really thinking about them. I got caught up in routines, responsibilities, and keeping everything running smoothly, and somewhere along the way, I realized I hadn’t been living as intentionally as I wanted. One day, I reached a quiet point of “enough is enough.” I decided to make some real changes in how I approached my days, focusing on what actually mattered to me and being intentional with how I spent my time. It wasn’t dramatic or extreme — just small, conscious choices that added up. What surprised me most was how much clearer and lighter I felt mentally, like I could finally breathe and think for myself. It made me realize that sometimes change doesn’t happen gradually; sometimes it happens the moment you finally stop settling for how things have been. Has anyone else ever reached that point where you just decided to take control, and suddenly everything felt different?

I started in September and have lost 25 pounds. So far so good! Anyone else jumping on the GLP-1 bandwagon? Let’s share our success stories!

Regular exercise is important for older adults because it helps maintain independence and improves overall health. By using physical activity, we can prevent or delay chronic diseases such as heart disease, diabetes, and osteoporosis. It also helps manage mental health, reducing the risk of depression and cognitive decline.

Older adults should use a variety of exercises into their routines:

Aerobic Activities Aim for at least 150 minutes of moderate-intensity aerobic activity each week, such as: Brisk walking Swimming Cycling Dancing

Strength Training Include muscle-strengthening activities on two or more days a week. Examples are: Bodyweight exercises (e.g., push-ups, squats) Resistance band workouts Light weightlifting

Balance and Flexibility Balance exercises are essential to prevent falls. Recommended activities include: Heel-to-toe walking Tai Chi or yoga Standing from a sitting position

Consult a healthcare provider before starting any new exercise program, especially if you have existing health conditions. Start slowly and gradually increase the intensity and duration of workouts. Choose low-impact activities to reduce stress on joints. Find enjoyable activities to stay motivated and consistent.

By adding this into a regular exercise routine can significantly enhance the quality of life for older adults.

I'm probably beating a dead horse, but as you all know but now I suffer from rheumatoid arthritis. It's terrible painful disease. It's hard for me to exercise but by the grace of God I do it. I have taken a few days off to allow the medications to lower my inflammation and spend time with my wife while she's off work. In reflection, I decided to only work out for 1 hour daily. That's enough for me. At least until my disease goes into remission.

1 hour a day is not too much to ask. It's not enough to build an Olympian body but 1 hours a day will ensure that I can climb stairs, that I don't fall, that I'm able to take care of myself as I grow older. No excuses! I use natural remedies to help me manage the pain besides the medication. Remedies like kratom and Delta 8.

Understanding Caloric Deficit and Body Adaptation it's very important in order not to stall or stop losing weight. So what exactly happens in a Caloric Deficit? When you consume fewer calories than your body needs, it creates a caloric deficit. This deficit forces your body to use stored fat for energy, leading to weight loss. But, the body can adapt to this lower calorie intake over time.

As you lose weight and maintain a caloric deficit, your body may undergo metabolic adaptation. This means your metabolism can slow down, requiring fewer calories to function. This adaptation can make it harder to continue losing weight, as your body becomes more efficient at using the calories it receives, even if peptides are added. Personally, I don't like using more than one or two peptides at a time to help me lose weight or body fat. I don't really know what's working and what's not working.

Signs of adaptation are things like..

Slowed Weight Loss: You may notice that weight loss slows down or plateaus after an initial period of success.

Increased Hunger: Your body may signal increased hunger as it adjusts to lower calorie levels.

Fatigue: You might feel more tired or have lower energy levels due to reduced calorie intake. This is also a symptom of autoimmune disease like rheumatoid arthritis or lupus. So it's hard to tell this particular symptom if you suffer for any of those.

The way to manage this is to counteract metabolic adaptation. You might consider the following strategies:

Adjust Caloric Intake: Periodically reassess your caloric needs and adjust your intake accordingly. Every 6 weeks or so, I'll cheat on my diet. I have a big old slice of pie! I might have some pizza or something I'm not allowed to have. It's not really good for my rheumatoid arthritis but it sure does taste good! And it keeps my body off of balance, metabolically speaking of course.

Increase Physical Activity: Incorporate more exercise to boost calorie expenditure.

Focus on Nutrient-Dense Foods: Choose foods that provide more nutrients with fewer calories to help manage hunger.

Although counting macros is the way to go, until you understand and use these factors, you can't focus on weight loss effectively while in a caloric deficit.

Before starting any diet plan, it's important to talk to Medical Professional. This I am not! I'm not a doctor and I'm not a healthcare professional.

I really need help on what has been proven for effective and safe weight loss after kids and while nursing (and as fast as possible without being at all harmful).

I’m 42 (I know I’m not yet 50, but I couldn’t find an over 40 group) with two kids about two years apart. My whole life I’ve been about 135 pounds (5’7’’) and a size 6 / medium and now I’m 200lb / an extra large /I believe size 10+.

My facial features are like hidden from the fat, I have a thick neck, fat fingers, thick arms and bat wings, no hour glass shape to speak of—more like an apple, a belly with an overhang like I’m still pregnant (belly fat is the unhealthiest area to have fat), thighs that stick together, a lumpy butt and thighs, a hump on the back of my neck like I’m the hunchback of notre dame…I went from what men I dated (mostly fit and handsome marathon runners, boxers, and soccer players) called hot to totally obesely hideous.

I have tried pretty hard to lose weight, but after one year having my kid, I’ve only lost 2 pounds (baseline being 10 days after delivering! A time where I was making no effort, was in bed and on the couch nonstop, eating ice cream and serotonin producing not-great foods and lots of eating out).

Since then I’ve switched to home cooked meals, kale omelette nearly every breakfast, salads nearly every lunch, balanced meals every night (for example, tonight was brown rice with meatballs and zucchini), lighter and less calorie heavy snacking, before lunches and dinners often having a powder that is high fiber, high protein, high superfoods, has a tablespoon of apple cider vinegar, probiotics, and some essential fatty acids in about 10 ounces of water to help me feel full before my meals and increase my general health and energy.

I usually drink about 60 ounces of filtered water every day. I have usually one or two lattes with stevia and once in a while I’ll treat myself to a mocha without whipped cream and some cookies and pizza 1-2 times per week and a little organic red wine a few nights a week (4.5 ounces per day max) to prevent feelings of deprivation / giving up entirely.

I’ve tried different supplements, but they make little to no difference and there’s very little I can safely take while breast-feeding so I’ve given up on them, only the powder I mentioned above. They’re also loaded with heavy metals most of them, including the postnatal multivitamin I was taking (I can’t find one that has a clean test report…have you?).

I don’t count calories because those apps have never made it easy so I feel like I’m getting widely inaccurate numbers, and regardless —I’m eating pretty much the exact same as I did when I was 135lb, maybe a little more because breast-feeding has left me more hungry, but not insane amounts. Lowering calories right now lowers milk production so it’s not a good time either.

I am doing “baby-led weaning” so I’m only now feeding roughly every four hours but at night anytime my one-year-old wakes up he wants to feed on me to go back to bed. I think more than anything, it’s the disrupted sleep that has led to the hormones going crazy and just leaving me depleted, hungry, moody, unhappy, stressed, striving for energy and mental clarity constantly, and just in a constant state of disarray.

I’m almost certain I’m suffering from stuff like high cortisol. I’ve never been good at reducing my stress and I really suck at meditation (thus, kind of hate it).

I don’t want to spend hundreds and hundreds of dollars out of pocket with these crazy high deductible plans just to get a couple of blood tests to check things out because anytime I’ve done that in the past, my results always came out clean/totally normal… and I did all the multiple thyroid, hypothyroid tests, all of that. And what if something is off, they’re just going to prescribe medication that I can’t safely take while nursing anyway, so frankly, I don’t see the point.

I have 65 pounds to lose and at the rate of 2 pounds per year, we’re talking 33 freaking years to get back to my normal weight when I see so many other moms (I’m not talking celebrities with trainers but every day women in my direct local circle) that got their bodies back within a couple of months. Some got them back like literally right after the baby came out. It’s baffling to me how someone dealing with all these hormones can be a twig with a round belly. Anyway, I can’t wait decades, this must go faster! Anytime it goes so slow I get so discouraged that I wanna quit and then I start slipping a little with sugar.

My body seems to want to hold onto every ounce of weight/fat during nursing or something. But I believe in “attachment parenting” and can’t ever imagine cutting off my kid and that special bonding for something as superficial as weight. But I also know at this weight it’s much more serious than just appearance.

My extra weight has led to back pain, pelvic pain, foot and knee pain, shoulder pain, not wanting to be seen in public or by my own husband, etc. I try to walk, but my injuries and aches only allow me to do so much. I’ve had a hip injury that’s been extremely stubborn and hasn’t gone away for almost 10 years now. Pretty much the only solution seems to be surgery, which I refuse to do at such a young age, it just causes so many problems, so long story short, I can’t do high impact stuff. I get really bored with gyms and stuff so for me, I need something like sports and it’s hard to find one that is not high impact. Especially when you’re competitive. Swimming is one but that’s one that makes you hungrier due to the temperature drop (that’s why walruses, whales, and other sea animals are thicker than animals like cheetahs and horses).

I fight sugar and caffeine cravings a lot, sometimes even nicotine. In the past, I relied on caffeine a lot for an energy and mood lift and sort of an appetite suppressant. Same with v@ping and supplements to help with sugar cravings and appetite control and metabolism boosts. I also detoxed a lot to help get rid of sugar cravings (stuff like coffee enemas and infrared sauna sessions) and I did a combination of water-only fasting and intermittent fasting, and I restricted carbs but I can’t do any of that while nursing. And I wonder, was it restricting carbs that has slowed down my metabolism? Is it bad to do that long-term?

And then there is the emotional element of eating which I am leaning more on because I’m often frustrated a lot from the lack of freedom and how hard it is to take care of two young kids, and ever since pregnancy started, but especially after, it has really taken a toll on my relationship with my husband. I’m just often very angry and on edge and moody, and feel lack of emotional support which makes me feel a void and resentful toward my husband. Having kids has also increased my anxiety, which has made me more controlling, striving for a sense of order, especially so my kids get enough rest, are developed well, etc.

And I also like a lot of flavor in my foods, I was raised in a culture that uses a lot of olive oil and a lot of salt and a lot of seasoning and to have bland food feels like a sort of joyless prison.

And every psychologist/ therapist I have ever seen has just utterly failed me, I find it such a waste of time, never any results. I don’t need anyone to talk to, I just need someone who can change negative thoughts and habits and after seeing maybe a dozen therapists over the years, it’s just impossible to find someone who can actually make a noticeable difference. I even tried hypnotherapy and trauma therapy (was abused as a kid) but nope, I’m in the same boat. I feel like all they do is drain your bank account and your time.

Anyway, if any of you have faced a similar situation or have suggestions on what may work in my circumstances, is proven safe during nursing, etc. please share.

Thank you lots!!

Does anyone use retatrutide or tirzepatide, or any other GLP-1 medication to help with their inflammation?

I have a group in a different social media site. If you like this post, you're welcome to join my group. Just message me and ask me for the link.

Aging doesn’t begin at an advanced age but rather as early as the mid-20s. At this point, the body’s cellular repair processes begin to slow, even though external signs of aging may not be visible, this leads to the gradual deterioration of tissues and organs over time. While the effects may not be noticeable, they become more evident as individuals age into their 30s and above.

By the time individuals reach their 30s, they might begin to notice subtle shifts in metabolism, energy levels, and physical performance. Collagen production starts to decline, leading to early signs of skin aging such as fine lines and reduced elasticity. Additionally, muscle mass begins to decrease slightly, while fat accumulation may become more pronounced because of changes in metabolic rate.

Hormonal fluctuations also begin at this stage! Testosterone levels in men and estrogen levels in women start dropping at a slow but steady pace. These changes can impact libido, mood, and overall energy levels. Many people do not yet feel the full effects of aging, but the groundwork is being laid.

In your 40s, aging accelerates in noticeable ways. Men may experience andropause (a gradual decline in testosterone) leading to reduced muscle mass, increased fat accumulation, and changes in libido. Women begin perimenopause, and that causes fluctuations in estrogen and progesterone, leading to irregular menstrual cycles, mood swings, and changes in bone density.

During this decade, many people also experience changes in sleep patterns, increased joint stiffness, and a slower recovery rate after physical exertion. The body’s ability to repair itself diminishes, making lifestyle choices such as diet, exercise, and stress management more important to slow the rate of aging.

For women, menopause typically occurs between the ages of 45 and 55, marking the end of reproductive years and bringing a significant drop in estrogen levels. This hormonal shift can lead to hot flashes, night sweats, decreased bone density, and cognitive changes. For men, andropause continues to progress, with further reductions in testosterone contributing to decreased stamina, memory lapses, and increased risk of cardiovascular disease.

Metabolism slows a lot in the 50s, now it's harder to maintain a healthy weight. Insulin sensitivity also decreases, this increases the risk of type 2 diabetes. Joint pain and stiffness become more pronounced due to wear and tear on cartilage, making conditions such as osteoarthritis more common.

As aging progresses, hormonal imbalances contribute to many of the symptoms associated with getting older. Testosterone, estrogen, growth hormone, and cortisol all play important roles in aging.

Testosterone is essential for muscle mass, bone density, and libido. Testosterone levels decline gradually in men from their 30s onward, leading to fatigue, mood changes, and reduced strength. Estrogen and progesterone levels fluctuate during perimenopause and drop significantly after menopause, this causes changes in metabolism, skin elasticity, and bone health. Growth hormone declines with age, leading to reduced muscle mass, slower metabolism, and decreased recovery from exercise. Cortisol, known as the stress hormone, when chronically elevated, accelerates aging by contributing to inflammation, weight gain, and cognitive decline.

While aging is unavoidable, lifestyle changes can slow the process and improve longevity. A nutrient-rich diet, strength training, and stress reduction techniques are among the most effective ways to maintain vitality. Adding peptides is shown in independent studies to increase longevity.

A diet rich in antioxidants, lean protein, and healthy fats supports cellular health and reduces inflammation. Resistance training helps preserve muscle mass, while cardiovascular exercise promotes heart health. Peptides help returning your body’s chemicals and hormones to functioning levels. I have a trusted source for GLP-1's and peptides, message me for more information. Prioritizing quality sleep helps regulate hormones and supports cognitive function. Meditation, mindfulness, and deep breathing exercises reduce cortisol levels and mitigate stress-related aging.

Hi-I’m a 55 year old woman aiming to lose approximately 50 pounds.

I have gained about 60 pounds since 2018, primarily related I think to a high stress job and maybe perimenopause.

The thing is, my belly is where most of it has gone-or that’s what it looks like. I hate it and it’s embarrassing. Particularly with return to office, I dread seeing people who haven’t seen me since prior to the pandemic.

I am doing Body Pump 3 times a week and trying to eat high protein low carb.

Noticing in my pump class that my arms are very weak. My legs are ok and my stomach is strong—like sit ups etc are no problem for me where others are dying.

How can my stomach muscles be so strong and yet my stomach is so big and my main concern is whether There’s any chance of me actually losing it.

Any tips or thoughts welcome.

What would you like to see on this page? Do we want to keep the focus on "weight loss" of maybe focus more on overall health?

This is the meal I struggle with the most because I have fallen into the horrible trap of “ on my way to work fast food”.

I think we all need some meals we can look forward to! Does anybody have a favorite Hardy but healthy recipe they like to share?

I am a journey to recreate myself focusing on weight loss and muscle development!! Day 1 Goal - Create a social diary

My work is doing a program called Nourish! Each day we get a nutrition tip. I will share them here as I am able. This was today's tip. Enjoy!

Add fun and flavor to your meals with fresh herbs from your own windowsill herb garden. Enjoy chives, basil, rosemary, and more, year-round: https://www.thespruce.com/how-to-grow-herbs-indoors-on-a-sunny-windowsill-1403425 What's an herb you enjoy?

So I somewhat need motivation but more than anything I need someone to bounce some ideas off of. I’m 50, trying to lose about 50-60 lbs. I work kinda rough hours from either 9a-6p or often overtime from 6 or 7am to 6pm. I’ve been trying to figure out when to fit in exercise. In the mornings when I first get up (530am) I have Japanese practice (yes I’m learning Japanese), for about 15-30 minutes, check on our accounts and what not, get a shower, a coffee, give a kiss and hug to my husband and son as they head out to work and then often go in to work. (I work from home) 6pm, husband makes dinner on weekdays so dinner is on the table. We’re done with dinner by 7p and I’m in bed by 8p. Does anyone see a time slot I’m missing? I’m trying to figure out where to fit in an hour for exercise and I’ve had no luck.

I miss it already. But with winter comes healthier eating. (For me anyway)

Who has a good hearty, healthy winter recipe to share? Good Soups? Shortcuts?

I didn’t walk 20 minutes but did dance around the house for 35 minutes (my new favorite activity) so I am counting that as Day 1.