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Creating Healthy Habits to Keep the Weight Off for Women Over 40 Podcast Episode 26

Do you struggle with maintaining a healthy weight? Many women find it easy to keep their weight, but heavier than they want. They can also lose the weight, but then it creeps back on.

What's going on? Why is it difficult to maintain the weight you want to be?

Dr Orlena reviews "the basics" of weight loss and thinks about how to move past these obstacles.

An African American woman eating a healthy meal #healthy #healthyliving #wellness #healthylife #healthyhabits #weightlosshabits #middleagewoman

A woman smiling at the camera after exercising outdoors #healthy #healthyliving #wellness #healthylife #healthyhabits #weightlosshabits #middleagewoman

A woman over forty out on a hike #healthy #healthyliving #wellness #healthylife #healthyhabits #weightlosshabits #middleagewoman

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How to Retrain Your Brain to Lead an Amazing Life. Interview with Dr Jay LaGuardia. Podcast Episode


Dr Jay LaGuardia chats to Dr Orlena and  explains how to retrain your brain and use your thoughts to create an amazing life, increase your wellness, health and happiness.


Show Notes

We become addicted to our thoughts and the way we think

Dr Jay's 8 Steps to Retrain Your Brain

  1. Dreaming
  2. Mentors
  3. Authenticity
  4. Gratitude
  5. Values
  6. Meditation
  7. Affirmation
  8. Goal Setting

Kids find it really easy to dream. Adults become jaded and more cynical. Dr Jay recommends spending a bit of time each day to create new thoughts about how we’d like our lives to be.

Surround yourself with people in inspire you and help you create positive thoughts. Mentors include books, podcasts, coaches, teachers.

The One Minute Mindset Shift

We can chose to life intentionally. Or we can live in a reactive way. The one minute mindset shift helps you to shift from reaction to intentional.

Start by asking yourself what you’re feeling. Where are you feeling? Think about both your thoughts and your...

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9 Easy Healthy Living Tips that will Transform Your Life Podcast Episode 23

It can often feel like healthy living is a huge mountain to climb! An unachievable task. As with all journeys, we need to make changes one small step at a time.

Please Welcome Dietician Tami Ross

Today I'm excited to welcome Dietician Tami Ross, author of "What Do I Eat Now?".

Cliff Notes from Today's Show

  1. Swap out sugar sweetened beverages for infused water. Try orange, lemon and mint or cucumber and lime. They sound delicious and I can’t wait to try them! (Dr Orlena’s other favourite is a drop of peppermint oil in a glass of iced water. It does wonders to lift your energy levels, particularly in the hot sticky months of the summer.)
  2. Focus on non starchy vegetables such as leafy greens, tomatoes, cucumber. Fill half your plate with colourful non starchy vegetables. Think of meat as a condiment rather than the “main deal”.
  3. Stick close to nature. Avoid refined foods.
  4. Eat a plant based diet.
  5. Eat healthy, plant based oils, such as olive oil and canola oil.
  6. If...
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How your Identity Affects your Happiness. Interview with YogiMD. Podcast Episode 22.

Our sense of "who we are", aka our identity plays a big role in our emotional lives. Our identity is one of the keys to a happy life.

Dr Orlena chats to Dr Nadine Kelly who tells her story of how she struggled with her identity and she changed her identity and found greater happiness.

Connect With YogiMD



Dr Orlena's meal plan:

A woman walking through a field of sunflowers at sunset #health #happiness #mentalhealth #healthyliving

A woman enjoying the sun #health #happiness #mentalhealth #healthyliving

Photo of a woman enjoying the sun in the woods #health #happiness #mentalhealth #healthyliving

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Being Grateful for Now. Podcast Episode 21

Creating a gratitude habits is a fantastic way to improve our mood. In turn, this helps us to achieve our goals and feel fit and fabulous.

Come and join the Fit and Fabulous FB group:

A photo of a journal #gratitude #grateful #mindset #healthy #wellness #healthyliving #healthylife

A photo of a person giving another person a heart cutout #gratitude #grateful #mindset #healthy #wellness #healthyliving #healthylife

A woman enjoying the sun outside #gratitude #grateful #mindset #healthy #wellness #healthyliving #healthylife

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Healthy Fats to Support Your Weight Loss Goals. Podcast Episode 20


If you grew up in the "low fat era", it can be difficult to retain yourself to eat fats. But eat healthy fats not only helps your weight loss goal, it also has other health benefits.

Dr Orlena chats about which fats are healthy, why they help you lose weight and tasty ways to easily incorporate them in your diet.

Dr Orlena's Healthy Family Meal Plan Sample:

Avocado with healthy topings #healthyfats #healthyfatsfoods #heatlhyfatssnacks #healthyfoods #heatlhyeating

A bottle of olive oil which is a good source of healthy fats #healthyfats #healthyfatsfoods #heatlhyfatssnacks #healthyfoods #heatlhyeating

Avocado, nuts and olive oil are foods that are a good source of healthy fats #healthyfats #healthyfatsfoods #heatlhyfatssnacks #healthyfoods #heatlhyeating

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How to Create an Exercise Routine You Love Podcast

The secret to exercising without thinking is to create habits. Once you're in a habit, you do it automatically. But creating the habit can be a bit of a challenge. Here are some tips to help you create an exercise habit that you'll love.

A woman doing a yoga pose #exercise #exerciseroutine #loseweight #weightloss #easyweightloss #healthy #healthyliving #healthywoman

A few short notes on creating an exercise routine you love

  • Habit is the key to “not thinking”.
  • Why? To feel good, not to lose weight. (If you want to lose weight, make changes to how you eat.)
  • Exercise benefits bones, muscles, flexibility, heart and lungs. And mind!

Questions to ask yourself when thinking about your routine

  1. How to make it more fun/ doable
  2. Exact times (within your routine. E.g. "After finishing washing up the dinner plates, I'll walk around the block.)
  3. How realistic are your goals?
  4. What obstacles are you going to face?
  5. What will you feel after your exercise?
  6. What will you feel like if you "fail"? (Remember not to be judgemental.)

Last thoughts on your exercise routine.

You’re doing it for you!

On line Exercise...

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Rethinking Hunger to Help you Lose Weight Podcast Episode 70

Your brain and body are giving you different hunger signals. How you respond to it is important in building healthy habits that lead to a long and healthy life.  A lot of times, eating is not the answer. 

In this episode, YOU WILL LEARN:

  • What hunger really is?
  • What happens if you ignore hunger?
  • How can you trick your brain not to be hungry?
  • 3 steps to losing weight 

Transcript of Rethinking Hunger To Help You Lose Weight

Hello and welcome to Fit and Fabulous with me, Dr Orlena.  Welcome to another week of total lockdown. I hope you are doing well wherever you are today.

What's Hunger For You?

I want to talk about hunger.  We'll explore some ideas surrounding hunger. I hope that I can help you shift the way that you think about hunger. 

I see quite a few people who say to me, “I only eat when I'm hungry yet I'm still putting on weight.”  "I'm not losing weight."  "I'm plateau-ing with my weight."

Eating When Say You're Hungry Is...

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Keeping Your Spirits Up Podcast

As we settle into our new way of life, it can be easy to 'spiral down the negative plug hole". 

It's important to keep our spirits.

A woman holding a cup #healthy #wellness #healthylife #emotions #emotionalwellness #mentalwellness #mindfulness #healthyliving

A woman holding white flowers #healthy #wellness #healthylife #emotions #emotionalwellness #mentalwellness #mindfulness #healthyliving

A woman opening the curtains in the morning #healthy #wellness #healthylife #emotions #emotionalwellness #mentalwellness #mindfulness #healthyliving

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Take Dr Orlena's "Why Do I Overeat Quiz?"

 Take the fun quiz to get clarity on why you overeat.

What's really going on for you?