Archive for FMM Memberships


Skin Care Tips for Menopausal Women

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How do you care for your skin? What problems do you have now that you did not have before Menopause? What Tips would you add to these?  Please look at this short video and then let me know what you think.

Tips on Skin care for the Menopausal Woman

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Comments on Videos

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If you are signed up through the form on the main page here, you are receiving a weekly video now. You should have received a video on memory, muscle pain and anxiety when you receive the link to this post. I have several more for you coming once a week. Right now they deal with the symptoms of menopause. I have a few on YouTube, search my name there or Female Menopause Mentors to find them. There some on my Facebook page – Female Menopause Mentors also. They are exclusive to each area and of course you can find them in the membership area. Login, click on the membership category and they will appear there.

I would love to know what you think so I created this post just so you could leave me comments. Please, the membership is free, encourage your friends to join and partake. They will automatically begin receiving these same videos when they do. They will also be able to sign up for my teleseminars. Most of the audio interviews I have done here are teleseminars I did with listeners but only my guest and I spoke. Please, let me know what you think and want to know in the comments section. Only other members will be able to see them and no one will see your email or other info you leave when you comment. Those requirements are to sort out real people from spam. We receive 30-50 spam comments everyday.

Thanks so much. I look forward to a conversation with you here around these topics.

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Menopause and Stress Part 6

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Here is Video #6 in the series on stress. All 6 are available here on Female Menopause Mentors, 1,2 &3 are on the Blog, 4, 5 & 6 are in the membership area and you can find them on my YouTube channel AnneVPAC. In the future, I will not be mixing these mediums so content here will be exclusive to here, YouTube only on YouTube and Facebook only on Facebook. As a member you will also receive video links via email that only members with receive. Enjoy part 6 of Menopause and stress

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Coaching Videos Session #2

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In session one we looked at 12 areas of our lives. I had you represent the amount of light in each are graphically on a labeled circle. I showed you one from Jean in color. Now You need to choose one “Area of Focus” from the 12. Which one do you want to illuminate more. By improving the light in one, you make all the others brighter too. They are not independent, but are interdependent and interconnected. So which of the 12 have you chosen? OK, get the work sheets you downloaded last time and lets move through a Readiness for Change Assessment.

Video one:

Video two:

Video three:

Video four:

Video five:

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Coaching Video #1

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This is the first coaching session of the 5 week Menopause Guide to an Active Healthy Life. You should have seen two videos from Anne and now have #1 from Bruce. This will be 3 parts as seen below. Each video is less than 5 minutes with a work sheet you will be using to complete it. Simply follow the instructions in each video and use the contact form to send us questions or comments. There is one change. I want to send you reminders and the worksheet pages via email. Every 7 days you will receive a reminder of new material and with the reminder the workbook pages you need to do the coaching assignments. Ignore the instructions to print forms from the page and instead sign up to have them mailed to you using the form at the bottom of this post.

Video #1

Video #2

Video #3

Jean's Circle

Use the form below to sign up for the email notifications and work sheet deliveries for the next 5 weeks.

First Name *
Last Name
E-Mail *
Mail Format HTML Text

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Menopause Guide to an Active Healthy Life, P6

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What does a healthy diet cost?  It depends on what you eat where and how much you eat.  Anne talks about eating organic foods in this video. If you are going to eat organic but have limited funds, what foods should you eat from organic sources? A source we use is The Daily Green. You can find foods you should eat from organic sources and a list of foods you don’t. One thing about the list is the cost of transportation and climate effects of the use of shipping foods from the tropics to North America. Here is a list of no worry fresh foods grown locally in NC where we live:

Onion, Sweet Corn, Sweet Potatoe, Asparagus, Sweet peas, Tomato, Cabbage, Eggplant, Watermelon and Brocchoi. Other foods on the list are Avocado, Pineapple, Mango, Kiwi, Papaya.

Foods you should always buy organic are:

Celery, Apples, Bell Peppers, Cherries, Peaches, Spinach, Potatoes, Strawberries Imported Grapes and Leafy Greens

Others that may matter are Meats (pesticide residue in the fat), Milk, Coffee, Carrots Blue berries and Kale

Here is my video on this topic:

Here are some rules to help you eat healthy:

1. You were never intended to eat and eat, regularly without a break. At the least vary your meal times. If you don’t have a reason your Doctor says not to, skip a meal a different times. Going 12 hours on just water at irregular intervals makes the body use all available energy stores. It keeps insulin low and doesn’t allow your metabolism to get in a rhythm. You body needs and craves variety. Feasting needs some short periods of fasting following it. Went out for a great meal last night – then eat very light today or maybe not at all for one meal.

2. Quit doing other things when you eat. Sit, quietly, eat, talk, listen to some soothing music but don’t stand, drive or look at any kind of a screen like TV or a computer. Once a week eat with friends, in courses, for 2 hours or more. When you shop, take a “to go box”with you and put in all the samples you want to try and then when you have time, sit and sample them and decide if you would buy them. If you know you are not going to buy, then don’t eat them!

3. Download a PDF copy of our 30 tips to avoid Menopause weight gain.

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Menopause Guide to an Active Healthy Life, P5

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Part 5 of my series Menopause Guide to an Active Healthy Life is about implementation and getting support. I want you to watch the video and then look at the links to support materials I provide.

Watch this brief Video first:

Lets look at places where you can learn more:

  1. Dr. James Prochaska wrote a book called Changing for Good based on his ground breaking research into human behavioral change.  If you really want to change for good, you need a copy and you need to read it. Once you have done that, you can contact me about what to do next. I have a Squidoo lens (don’t worry you don’t have to know about it, I’ll show you) entitled “Improve Your Health during Menopause”. I recommend books, programs including my own and give some tips on menopause there. Click on the link and make you book purchase though my lens. I get paid a little and it helps support this work.
  2. My Coaching and Support Program – no I am not cheap. If I were it probably would mean I don’t offer much worth paying for and everyone would use my time cheaply. They would not appreciate it and derive no benefit from it. I have 20 years experience encouraging people to change behavior. If you have had your “wake up call” then call me. What is a “Wake up call”?  It is information about you or your genetics that motivates you to change. I have heard it call your “MOTIVE ACTION”. It might be a diagnosis your doctor made or something that happened to a friend or sibling that you don’t want to happen to you. It might be something you want to do that you might lose the ability to do if you don’t change. I can help you with a plan and with accountability.
  3. Hook up with me on Facebook. I have a page on Facebook for FemaleMenopauseMentors. There I am still giving a free membership signup if you “like my page”. I would love to connect with you there and provide you with some support through that medium.
  4. Link up with me on Twitter – follow @FemaleMenopause
  5. Vibrant Nation – this is an online community that you can become a part of. It is a good site, solid information generally. They do sell stuff and I do not get paid anything for this recommendation. I suggest you follow the link, scroll to the bottom, look at the free reports and maybe get their email alerts for a while.
  6. The Doctors Channel – this is intended for Doctors but seems better for patients. The link is to a video
  7. The Menopause Goddess – This is a funny but for some all to real video. The blog is just the opinion and experience of one woman but she is very insightful.
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Menopause Guide to a Healthy Active Life, p4

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Is will power enough? Probably not!  There are genetic forces in our brain driving our appetite for high fat and high carbohydrate foods. It is called “Conditioned Hyper-Eating”. I explain it in the video. Below are links for ideas you should consider.

Here is the video for this segment(this is the 4th post in the series but the 5th video):

Now let me introduce you to more information on this subject and suggest a few things you might do about it.

You may want to view the things you can purchase that I recommend on this topic by visiting my Squidoo Lens called Health during Menopause. (disclaimer: if you purchase on my squidoo lens, I do receive a percentage per sale as a referral fee. It helps me pay for the costs incurred in keeping up the free parts of this site.)

First let me introduce you to the author who coined the term Conditioned Hypereating – Dr. David A Kessler M.D.

You may want to read more about this in a review of Dr. Kesslers book and theory. Here is an excerpt from the article:

Kessler lays out how sugar, fat and salt stimulates the reward centers of the brain in much the same way as cigarettes, alcohol and illicit drugs. By eating food that is extremely palatable, we keep wanting more, whether or not we are hungry. Since highly palatable junk food is socially acceptable, and often cheaper than the healthy stuff, we keep going back for more. The food industry knows this better than anyone. Kessler quotes an industry consultant who says that food manufacturers try to hit the “three points of the compass”:

You can find the article on the Bloomberg BusinessWeek website.

Another review of Kessler’s ideas is found on The Dana Foundation site. Lisa Merlo Ph.D. and Mark Gold MD review the book in a long article.

In the video I mentioned that this drive was to protect us during periods of famine, but we don’t have those times unless we have an “intended famine”. Here is a link to the blog of Dr. Mike Eades MD and his wife Mary (called MD by Dr. Mike). Mary is an M.D. also who has the initials M.D. Eades also. It confused me until I figured it out. Here is the first paragraph of what Dr. Mike wrote:

How would you like it if I told you there was a way to eat pretty much anything and everything you wanted to eat and still maintain your health? Or better yet, what if I told you that you could eat pretty much anything and everything you wanted and even improve your health? Would you be interested?

I bet you are as interested as I was. Here is the link to that article on The Blog of Michael R. Eades, M.D. I think before you institute fasting as part of your diet, you should know you do not have a contraindication to doing it. See your health care provider face to face and ask them if it would be dangerous for you before you begin. Then read what Dr. Mike has to say before you start anything like this.

Have any questions? Leave them in the comments section for me.

Categories : FMM Memberships, Video
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Menopause Guide to an Active Healthy Life #3

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This is section 3 and Video #4.   The focus of this section is planning. Effective use of your time will be helpful in accomplishing your health goals. Weight change is the desired end, but the real effort is in taking better care of yourself.  Putting your needs last or not addressing them at all leads to lost love. By that I mean loving yourself to think you are worth the time and effort. It means becoming more efficient and developing a plan that leads from what you are going to eat to a shopping list to stocking the pantry and executing your plan.

You may be very pushed for time and need to prepare meals that sort of fix themselves. In this section we will provide you with suggestions, some resources and examples. You will have to look upon this as an experiment. In this experiment, you are going to make sure you eat enough calories, the right kind of calories  – meaning the correct ratio of protein, fat and carbohydrates – prepared in a way you can eat them.

You are going to need some containers and some way to carry food to work with you each day. Begin now by watching my brief video and then working through the issues I bring up in the video. If you need my help, use the coaching tab at the top of the page and schedule some one on one time with me.

Video #4:

Lets work through the issues here.

#1 – an eating plan. You need 3 meals a day. Snacks are foods you eat if you miss a meal, not extra food while watching TV or using the computer or driving. Snacks are a late 20th century phenomenon of American culture. We Americans think we are OK if we can work 50 hours a week and sustain busy, busy schedules. We equate effective business with “HEALTH”. It isn’t true but that is how we have been taught to think of it since we were born. We have observed and understood our role – health = movement, activity, busy. Take the time now to pull out your journal and write a new entry.

At the top of a new page write: What does being healthy mean to me?  Then brain storm!  Write short points like the ones below.

  • being active to old age
  • not being sick
  • not taking any medication,
  • using science to keep my mind and body strong even if I have to take some medication
  • not being afraid
  • keeping my mental faculties sharp until I die
  • dieing at what I think is old age – for me that is after age 85

So, you see what I mean here.  Then I want you to write about how you feel you are doing with being healthy as you define it.  If you look at my list above the pattern is a clear mind and sound body until I am old. I want to be independent. That is my cultural imprint. I want to be able to “work for myself” meaning make decisions, wash, dress, handle my financial affairs, and be independent until I lie down and don’t wake up one day.  That is me, I share that as an example. In your journal, decide what health means to you. Write a short letter to yourself about what health is for you.  Feel it! Don’t think it. Write what you feel. If you aren’t sure, write what scares you about not having your health. Then you can look at that and know what you think health is.

OK, ask yourself, will you create a habit of planning, shopping and preparing food that will sustain you but not fatten you. If you like me, feel health is tied up with some activity, will you then move more to build up a reserve for your elderly years. Using the brain and the body for work and social activity sustains you in later years with a reserve you can draw on and a health safety net that will allow you to function effectively even if you have degenerative problems in your bones, joints and nervous system later on. It is like building jettys and seawalls to preserve the coast. The sea hammers it relentlessly. But if it is well built, it will preserve the coast line during the life of the builders. Build bones, joints, muscles and a nervous system that will sustain you throughout your life, even if those systems get battered.

If there is one rule for you to obey, it is to eat foods in as natural a state as possible. The less a company has processed the food, the more truly nutritious it will be. Try to eat it locally grown, fresh, and organic. I like Jack LaLanne’s philosophy – eat the best you can afford but better to eat unprocessed but not organic than processed food. It will never be perfect, but you can improve slowly. First get in a habit.

Remember there are not diseases that result from not eating grain and other simple carbohydrates. Carbohydrates can be assembled inside the body from fats and proteins. The only deficiency diseases of macro nutrients are from lack of protein and fat. Fat is more calorie dense than protein so we need less volume. The fat needs to be mostly monounsaturated and a little saturated. Avoid Transfats and polyunsaturated fats. Remember there is no Cannola plant! That stands for Canadian Oil – Low Acid and is made from low acid rapeseed. Rape seed oil when low acid is edible but the unprocessed oil is slightly toxic and high acid oil is harmful to fetuses, infants and children. I would just avoid it -it is highly processed food. So is “Vegetable oil”. What is that? Soy oil, again highly processed but not as processed as the Protein from soy. In the orient soy is processed for 30 to 200 days for human consumption. Here we extract it with HEXANE. Google that and see if you want to eat food prepared with it.

OK, Recipes. Besides hiring me to help you, you can find great information in the following places:

All Recipes USDA Meal Planning Plan to eat

Here is one that provides you with lots of resources and a plan but if you click here and buy, we will be paid a fee for sending you. We have subscribed ourselves for over 2 years now.  The Diet Solution Program

From SquawkFox here is a  printable_grocery_list_template

The last thing you need is a planner to schedule meal planning, exercise, and time to sit and eat. Hopefully you have downloaded our 30 tips for weight control. One of those tips was to only eat while seated. Find time to build your reserves now, not during a crisis.

Your comments, suggests and resources are most welcome!

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Menopause Guide to an Active Healthy Life #2

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In this video I refer to my e-book available thru Amazon. It sells for .99 cents and reviews pros and cons of various diets I mention in the Video. It is intended to help you choose one that would be good for you. Just click on the orange link to go to the Amazon page to buy it. If you buy it I do make a few cents on the purchase which I use to fund this site. At the very end you can download my PDF of Healthy Tips that is intended to accompany these and the next set of Videos in Production now.

Here is the Video:

I mention reading nutrition labels. I will show you some screen shots of nutrition labels below. The first one deals with the parts of the labels. The second with the serving size. A package may be small, but it may contain more than one serving. Read carefully to know how many calories it contains per serving and how many servings in the package.  At the end of this post, I have links to more information.

Learn to read Labels on food packages

Understand Serving Sizes

You are going to need some recipes and cook books. Each diet I reviewed in my e-Book has its own site and literature. You may want to look at those or you may want to compose a list of your own favorite recipes. You can find them all over the web. I like Mark’s Daily Apple for this boneless grilled chicken recipe.

Aromatic Whole Grilled Chicken

Then there is the “No S Diet”. A very simple plan and inexpensive book.It isn’t a diet really, it is a plan for what you will and won’t eat.

No S Diet

Get more information on Labels from the FDA Consumer Information site.

Zone Diet Recipes

Weight Watchers Recipes

Atkins Recipes

South Beach Recipes


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