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Fit Strong Women Over 50

Author: Becoming Elli with Chris Brown and Jill McCauslin

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Welcome to the Fit Strong Women over 50 podcast where the cohosts from the Becoming Elli Community, Jill McCauslin and Chris Brown, interview experts and share their insights about losing weight, keeping it off, working out and becoming fit and strong. Hear from others who are making it work, become inspired and motivated. For more information find Becoming Elli on Facebook and Twitter or visit our website at http://www.becomingelli.com for more motivation, work-out ideas, recipes, tips and inspiration.
27 Episodes
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How to Crave Healthy Foods & Stop Dieting - Melanie Jatsek
In Podcast # 27, Jill McCauslin and Chris Brown interview Melanie Jatsek, a registered dietitian nutritionist who broke free from the dieting trap. Melanie holds a Bachelor’s of Science in Dietetics from the University of Akron and is the author of three books, including Missing Peace - Eleven Secrets to Restore Inner Harmony with Your Food, Body, and Health. She also created the Healthy YOU program. Melanie is passionate about helping people transform their relationship with food. During this podcast we discuss: How she was able to break free from dieting after years to stop struggling with food. Why many women struggle with diets and their relationship to food Dealing with emotional eating and how she overcame three years of struggling with a binge eating disorder How the food pyramid guidelines (with grains on the bottom and fat on the top) did a disservice to women over 50 with misinformation. "We know better now.” Why counting calories is not the way to go Why she switched from her 20 year vegetarian-based diet to more of a Mediterranean-based diet Melanie reveals some secrets for helping your body to crave healthy foods like: • “Your body gets full off of nutrients, not calories.” • “The body craves what you’re feeding it the most.” • “The bacteria in your gut is what is craving food.” Bad bacteria crave sweets and highly processed foods. Good bacteria crave whole foods. • “Low Fat and Fat Free – when we restrict fat we are always hungry, but we know better now.” • “Good dietary fat actually helps you to burn fat.” During this podcast you will learn why she roasts her veggies with avocado oil instead of olive oil, how she trained her body to crave raw vegetables, and how she avoids hidden sugars in food like peanut butter and chocolate. She helps people develop a healthy relationship with food and talks about: • The balance of good-for-you foods with a sprinkle of fun foods (ie chocolate.) • The outdated guidelines of 12 servings of grains and pasta a day. • The effect of heavy servings of carbohydrates makes on your body (easier to produce insulin, gain weight and store fat.) Melanie feels that no food is forbidden and believes that you will crave what you feed your body. To connect with Melanie, visit her website: www.melaniejatsek.com or her Facebook Page: Healthy You.
Group Exercise Instructor Diane Reuther
Group Exercise Instructor Diane Reuther talks with the Becoming Elli cohosts, Jill McCauslin and Chris Brown, about being fit as a woman over 50. Diane has been a group exercise instructor since 1986. She's seen a lot of changes in the fitness industry and how instructors are trained and credentialed. Today, Diane teaches: Pilates (certified through SCW Fitness Education) Silver Sneaker (certified https://www.silversneakers.com/) Step class We discuss why some of us like step class and why others don't.  Diane explains that step is a visual class and that we walk through the steps, repeating the motions into a routine so that the class feels like a dance class. Some of the questions that Jill and Chris ask Diane is how she defines fit and if we had only 15 minutes in a day to work out, what should we do. Diane says anything we do for fitness should be fun and safe. Also, she reminds us that the pool is our friend. Diane is an avid hiker. She and her husband hike a lot of trails close to home and Diane tells us about the wonderful sounding hiking vacation the two of them took.  Last summer Diane had a hysterectomy and discussed her recovery with us. Before the surgery, she was very active and in good physical shape, but she followed her doctor’s advice and took baby steps to recover. She had laparoscopy with four small incisions of thumbnail size. Her recovery was limited to what she could do without pain. Diane started walking two days after surgery. At first, she walked the length of her driveway because she was anxious to get moving outside. So, at first, she walked five minutes. The next day she walked for seven minutes and the next day nine minutes. She made sure her husband accompanied her on these walks. Disclaimer: Neither Diane nor us at Becoming Elli are doctors or physical therapists. We are not providing you with any kind of medical advice. The discussion with Diane was informative and enjoyable. She has some good advice for women over 50 who are trying to improve their fitness and health. Jill and Chris also talk a bit about healthy eating and finding new vegetables to try.
Eat Well to Live Well with Heather Lentz
In episode #23, Jill McCauslin and Chris Brown talk with Heather Lentz about her opinions about food, diets, her roles as a health coach and director of wellness at at a well-respected green grocery chain and as the founder and director of product development for KOI Gourmet Skincare. She is a certified holistic health practitioner, food wellness advisor and good food advocate. In episode 23, Heather discusses: Food as medicine: Selling food-based supplements, super foods, and proteins, is the pharmacy of the future. Veganism, Paleo/Keto and her belief that people should eat in the way that’s right for them, but there’s no one way of eating for everyone. She thinks that obsessing too much about food gives food too much power and she believes that a lot of it starts with body image. We think we have to look a certain way. She feels our society is in a nasty cycle because we eat to lose weight and then we stress about it and the stress releases hormones that make you unable to lose weight or to gain weight. Heather offers many tips on improving your food program in this episode. See our website article for all the show notes here. Bonus: We will be giving away a free Wheat Grass Beauty Bar from Heather's line. Call the Becoming Elli Voicemail by December 31, 2018  at 330-970-6662. Leave your name, that you're interested in the beauty bar and be sure to include a way for us to contact you.  
Inspirational Messages with Vicki Prussak
Chris and Jill talk with Vicki Prussak in episode 22 of the Fit, Strong Women over 50 Podcast for the Becoming Elli community.  Vicki is a life-long learner, the eternal optimist, a certified wellness coach, ACE Fitness Nutrition Specialist, animal lover, artist, retired belly dancer and jewelry maker. In her latest career, Vicki has developed a line of jewelry to encourage others to stay focused and positive. Vicki's previous careers have included wellness coaching and graphic design for various large corporations.  Vicki describes how she overcame the despair following an accident with her eyes and how she got the weight off after three years of sedentary life following that accident.  As part of that discussion, Vicki talks about eating naturally and how she uses intermittent fasting or, as she calls it, intermittent eating. Mainly, though, Jill, Chris, and Vicki discuss the power of words  and how focusing on the positive improve our self-esteem, increases our ability to make a change. Vicki explains how internal inspiration—those things we say to ourselves—is more powerful that external motivation. It’s this that allows you to use your strengths and natural abilities to excel. During the discussion of the power of positive affirmations, Vicki gives us the three words she uses for her inspiration: feel, focus and flow. Chris and Jill conclude the episode by discussing some healthy tips for the holidays, focusing mainly on how to work in some fitness and how to manage food and alcohol at social events. Links Carry Your Message is where you can find Vicki's jewelry Vicki suggests these sites for meditation: The Deepak Chopra and Oprah 21 day free app Headspace Vicki can be found at these social media locations: Facebook        https://facebook.com/carryyourmessage Twitter             https://twitter.com/wellcoachvicki Pinterest          https://www.pinterest.com/carryyourmessage/ Instagram        https://www.instagram.com/carry_your_message/ LinkedIn          https://www.linkedin.com/in/vickiprussak  
Janet Palcko - Pilgrim on the Camino de Santiago
In episode 20 of the Becoming Elli Podcast, Jill and Chris talk with Janet Palcko about her incredible journey through France and Spain on the Camino de Santiago. Janet hiked over 800 kilometers (about 500 miles) in about six weeks. In the spring of 2018, Janet Palcko took the epic journey of her lifetime when she walked the Camino de Santiago in Spain. The Camino is a pilgrimage to the cathedral of Santiago de Compostela in northwestern Spain, where it is said that the remains of Saint James the apostle are buried. The Camino de Santiago is not just one route. Thousands of people walking from their homes throughout the middle ages paved many roads all across Europe, but they all come together like branches of a tree and all arrive at Santiago. Today, thousands of people cover those same routes each year, some for spiritual reasons, others for physical or adventure challenges. But they are all considered Pilgrims along The Way. Janet reminds us that people have been making this pilgrimage for several centuries and today’s pilgrims follow the paths of earlier ones. One of the longest and most traveled routes is the Camino Frances, so named for the starting point in Northwestern France. Janet started her hike in France, crossed over the Pyrenees and then hiked across all of northern Spain.  She did this while carrying everything she needed in her backpack. Janet describes the different places she saw, the variety of people she met, and how she managed to eat, sleep, and adapt along the way. She also shares how she trained for this trip of a lifetime and how she prepared for it. Janet Palcko certainly embodies the Becoming Elli spirit. She’ll make you think that hiking for six weeks is a great idea and that we should all go on this pilgrimage. You can check out the whole trip and over 600 photos at www.polarsteps.com. Create an account (I used my Facebook account for a quick and easy login) and then search for Janet Palcko. It’s definitely worth checking out. You can also install an iPhone or Android version of the polarsteps app on your phone and check it out that way. Janet's description of her pilgrimage is fantastic. Enjoy it with us.
Staying Fit through Running with Loretta Harland
Loretta Harland has completed 21 marathons, qualified twice for Boston and was on a winning 8-person relay team (all women) for the Burning River 100. "Being fit and feeling healthy means everything as far as our happiness everyday and hopefully adding some longevity to our lives." She started running in high school, but it was in her 20's that she started challenging herself to run longer distances. Loretta ran her first marathon when she was in her 30's. Now that she is in her 50's, she is competing in triathlons (swim, bike, run.) In June, she won her age division, in her first Olympic distance triathlon (swim 1500 meters, bike 24.9 miles, run 6.2 miles) and in August, she completed the Ironman 70.3 in Delaware, Ohio, (more than twice as far.) "I learned this the hard way... you might think that after a half marathon or even greater distance like an ultra marathon, you should just rest, prop your feet up on the couch, but the best thing you can do is keep moving." In podcast #18 she shares: How she trains Why she keeps running What motivates her What steps she takes to keep her from getting stiff and sore How she keeps things fun Loretta plans to run long distances, play tennis and compete in triathlons into her mid to late 50’s and beyond. Her plan for aging gracefully is to keep active, eat as healthy as possible, challenge her brain by learning new things, and let go of stress. In the Quick Tips section of the podcast, Jill shares benefits of fermented food, why they are so important to incorporate into your diet and discusses various fermented foods like sauerkraut, miso paste, kambuchi and yogurt.
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