Tag Archives: mid life

Diet Tips for 2019 with NurseChrisP

Sharing Pizza is a good thing

Diet tips for the New Year For Fitness After 40

 

If you have decided to improve your health in 2019, no doubt this has included some thoughts about ways to improve your diet.  While it is true, health and obtaining a healthy weight is 80% diet and 20% activity, it is a bit more difficult  as we age, especially for middle aged men and women. This is due to hormone changes and natural aging, and it is far less easy to out exercise our poor food choices.  Here are my top diet tips to integrate into your eating plan starting today.

1. Drink adequate water.

Ideally your urine should be pale yellow to clear. Relying on your thirst level to guide your thirst may be too late, especially if you are taking a diuretic for blood pressure management. A good rule of thumb is to consume ½ of your body weight in ounces of water. Adjust according to your activity level and your environment.

2. Eat an apple a day.

Apples provide astonishing benefits is their tiny packages and should be included in eating plans for people of all ages. If you struggle with constipation eat an apple daily. The fiber and pectin will alleviate the constipation. If you struggle with loose stools eat an apple a day, the pectin will improve the consistency. Apples improve the gut biome which can improve digestion and mood. No need to eat a monster apple, the huge ones are about 2 ½ servings, instead aim for the small ones, eat the peel and consider eating the whole apple, seeds and all. Many cultures do this, however apple seeds contain cyanide which can be toxic if too much is consumed. Purchase organic apples if possible, and if you cannot, then wash the fruit to remove the waxy coating before eating.

3. Share.

Sharing entrée’s when you go out to a restaurant, or getting a doggy bag and putting half of the meal away before you start eating is a simple way to manage serving size and calorie intate. Restaurant meal portion sizes are double or more and can exceed a day’s calorie portion in one dish. Sharing the meal with your dinner date will save you calories and money. That is a win/win right there.

4. Start Intermittent Fasting.

Begin practicing intermittent fasting during the week, or at least 5 days out of the week. Intermittent fasting has been shown to aid in weight control, blood sugar management, and more. To incorporate intermittent fasting into your day, make lunch your first meal and dinner your last meal. The old adage that “breakfast is the most important meal” is not, in my opinion, the best way to manage weight or health at mid-life.

5. Limit alcohol consumption to the weekends.

6. Eat no processed snacks.

If you must snack, make them yourself. For example, if you are a cookie fiend, then mix up your favorite recipe, roll the dough into a log and place it in the freezer. Slice off a couple of cookies when you want them. This limits you from eating the whole batch, but can still enjoy the deliciousness of a fresh cookie without preservatives and chemicals.

7. Eat vegetables daily.

This one is very difficult for me to do as I do not readily like to eat them. Blue Apron has been my salvation in this area, as their menus rely on a good serving of veggies with every meal preparation.

8. Do not eat in front of the TV, or on the run.

Try to eat at the table with a real plate and utensils. Reclaim eating from something that is done in a hurry to something that is enjoyed.

9. Drink no sugary drinks.

Avoid pop/soda/cokes (I have covered all of the names for Americans right here ), sweet tea and Gatorade. Limit your consumption of diet sodas to 1-2 times per week.

10. Put good fats back into your diet.

Good fats are ones like nuts, chia seeds, nut butters, oils like avocado, sesame, olive oil, coconut, eggs, and fish like salmon, sardines, and tuna.

Those are my top 10 dietary improvement suggestions. When you incorporate these suggestions into an energy balanced diet, you will see weight loss and improved sense of health. There are many experts out there, and amazing people want to help you. Thank you for reading my suggestions. Here is to your improved and continued health.

We are all going to die, but the goal is to die being as healthy as possible.

If you want assistance in discovering your best diet and exercise plan for 2019, order my book Second Chance at Health-Learn to Love Active Living and Clean Eating.

This is a condensed version of the counselling that I do with my own patients who come to me for health and wellness assistance. I am a guide and you are the hero. I can help.