"Healthy Eating Habits for Vibrant Living: A Guide to Nourishing Your Body in Your 50s"
My Book of the Month!
A Must Read for Women’s Health.
Taking care of your body, boosting your energy levels, and promoting longevity should be everyone’s motto!
However, many people still need to acknowledge the importance of proper nutrition. In this post, I want to share the significant changes I have made to my approach to nutrition. Instead of following diets, I have shifted my focus towards a more holistic view of my nutritional lifestyle. This change resulted in sustainable adjustments that improved my health. I lost 10.2 lbs and 2 points of visceral fat a little over two months after committing to my health.
Prioritizing a healthy lifestyle
Although I always knew the importance of eating healthy, I used to be lazy and thought working out harder or more often would be enough. However, as I went through menopause, I realized that I needed to make changes to my approach to health. I came to understand that the food I eat plays a significant role in maintaining my health. A healthy and balanced diet can alleviate menopausal symptoms and help promote general well-being.
Beginning my Journey
When I first began my journey towards better health, I initially focused on weight loss. However, after extensive research, I shifted my mindset and prioritized becoming the healthiest version of myself. I started tracking various metrics such as visceral fat, muscle mass, skeletal muscle, body water, bone mass, and total body fat. Although my weight wasn't my primary concern, the scale revealed that my visceral fat was alarmingly high, and I knew I needed to take action. As I continued to learn, I discovered that reducing visceral fat alone wasn't sufficient. I required a comprehensive approach to my overall health.
Let's Start by Talking About Carbs!
We must understand the difference between good and bad carbs to manage our health effectively. Good carbs, or complex carbohydrates, are high in fiber and nutrients. They provide sustained energy, regulate blood sugar levels, and promote digestive health. These benefits are significant, especially during menopause, when metabolism may slow down. In contrast, bad carbs, simple or refined carbohydrates, are found in sugary snacks, white bread, and processed foods. These can cause rapid spikes and crashes in blood sugar levels, leading to mood swings, weight gain, and fatigue, which can be even more challenging during menopause. By choosing good carbs over bad ones, we can better manage our energy levels, mood, and weight.
What Are Good Carbs?
It is essential to include complex carbohydrates and good carbs to maintain a healthy lifestyle. These carbs provide sustained energy, fiber, and essential nutrients without causing rapid spikes and crashes in blood sugar levels. The chemical structure and fiber content of complex carbs require our bodies to work harder to digest, and energy is released over a more extended period, resulting in a slower rise in insulin.
Below are some examples of good carb sources:
- Whole grains such as whole wheat, brown rice, quinoa, oats, barley, bulgur, and whole-grain pasta.
- Legumes like lentils, chickpeas, black beans, and kidney beans are rich in protein and fiber.
- Vegetables like leafy Greens, avocado, Broccoli, Celery, Cauliflower, Cucumber, zucchini, Mushrooms, Asparagus, Peppers, and beets contain essential vitamins and minerals.
- Berries like strawberries and blueberries and fruits like apples, oranges, bananas, kiwi, and pears are delicious and nutritious.
- Finally, ensuring that all dairy products are 100% grass-fed is essential, including plain Greek yogurt, whole milk, unsweetened nut milk (check for added sugars), heavy cream, and sour cream.
What Are Bad Carbs?
Carbohydrates can be classified as simple or refined, and they are often referred to as bad carbs. These carbohydrates undergo heavy processing, which removes natural fiber and nutrients. They have smaller sugar molecules that are quickly digested in our bodies. They lead to a rapid increase in insulin and can be converted to fat if not burned soon. Simple carbohydrates are low in nutritional value and can lead to weight gain, energy crashes, and an increased risk of chronic health issues like type 2 diabetes and heart disease.
Here are some examples of bad carb sources:
- Sugary Beverages: Soda, fruit juices with added sugar, and energy drinks.
- Candy and Sweets: This category includes candy bars, pastries, cookies, cakes, doughnuts, and ice cream.
- White Bread: White sandwich bread, white bagels, and white rolls are examples of avoiding refined grains.
- Processed Cereals: Sugary breakfast cereals and instant oatmeal with added sugars should be avoided or consumed in moderation.
- White Rice: Brown or whole-grain rice is healthier than white rice.
- Refined Pasta: Regular white pasta should be avoided in favor of whole wheat or whole grain pasta.
- Fast Food: Most fast food items, such as burgers, fries, and fried chicken. (Almost anything with a drive-through)
Now What?
When transitioning to a diet that includes good carbs, it's essential to do it gradually and thoughtfully to ensure long-term success in improving your health. Start by identifying the sources of bad carbs in your diet, such as sugary snacks, processed foods, and refined grains, and gradually replace them with healthy options. Increase your nutrient intake and promote better digestion by introducing a variety of colorful vegetables and fruits rich in fiber. Choose complex carbohydrates that release energy slowly, such as sweet potatoes and legumes, to stabilize your blood sugar levels. To avoid overeating, be mindful of portion sizes and listen to your body's hunger and fullness cues. Making gradual and consistent changes to your diet can help you shift from bad carbs to good ones, paving the way for a sustainable and healthier dietary lifestyle. This is precisely how I did it: I changed my initial diet over a couple of months and then followed a nutritional gut health program. If you need more information, feel free to reach out to me.
These are the top foods I have incorporated into my diet.
Nuts and seeds such as walnuts, pecans, almonds, pumpkin seeds, flax seeds, and chia seeds have been proven effective in managing hot flashes and night sweats. They are an excellent source of omega-3 fatty acids, which can help reduce inflammation and promote heart health. These foods are rich in healthy fats, fiber, and protein, making them an excellent choice for managing appetite and promoting heart health. Additionally, they benefit bone health due to their calcium and magnesium content.
Foods rich in omega-3 fatty acids, such as fatty fish (like salmon and mackerel), can help alleviate joint pain and inflammation. These healthy fats are also beneficial for brain health and mood stability.
Lean protein sources like 100% grass-fed lean beef, chicken, lean pork, and turkey are good options for a well-rounded diet.
Greek Yogurt, Heavy Cream (only 100% grass-fed), Nut Milks (Only no added sugar Oat milk): A good source of calcium and probiotics for gut health.
Leafy greens such as spinach and kale, celery, cauliflower, cucumber, zucchini, and asparagus are rich in calcium needed for bone health and vitamins and minerals for overall well-being.
Berries like blueberries, blackberries, and raspberries are rich in antioxidants that combat oxidative stress and inflammation, which can be exacerbated during menopause.
Avocados are high in healthy monounsaturated fats, which can help maintain cholesterol levels and support cardiovascular health. They also provide fiber and potassium.
Ginger is known for its anti-nausea and anti-inflammatory properties. It can help alleviate digestive issues and muscle and joint pain often associated with menopause.
Turmeric contains curcumin, a powerful anti-inflammatory compound. Incorporating turmeric into your diet may help reduce joint pain and inflammation.
Mushrooms: Rich in vitamin D and can support bone health.
Bell Peppers: A rich source of vitamin C and antioxidants.
Broccoli is a cruciferous vegetable that contains phytochemicals known for their anti-cancer properties. It's also an excellent calcium and vitamin K source, promoting bone health.
Eggs: A good source of protein and various vitamins and minerals.
Fats: Olive Oil, Coconut oil, Avacado Oil, Ghee, 100% Grass-Fed Butter.
Garlic May help with heart health and immune support. (I love Garlic)
Women experiencing menopause can benefit from specific foods offering nutritional advantages. Here are some examples:
- Hormone Regulation: Foods like soy and flaxseeds contain phytoestrogens that can help balance hormone levels.
- Bone Health: Consuming calcium-rich foods such as leafy greens and dairy products can support bone health and reduce the risk of osteoporosis.
- Heart Health: Consumption of fatty fish and nuts promotes heart health and reduces the risk of heart disease, which becomes more common post-menopause.
- Weight Management: Foods high in fiber and protein can help manage weight and prevent unwanted weight gain.
- Emotional Well-being: Ginger and turmeric can positively impact mood and reduce symptoms like anxiety and depression.
Conclusion
Altering your nutrition or navigating the menopausal journey can be pretty challenging. However, maintaining a wholesome and balanced diet that comprises the foods listed above can remarkably enhance your quality of life during any phase. It is crucial to keep in mind that everyone's requirements may differ. Therefore, it is essential to consult a healthcare professional or a nutritionist before starting a new program. By making conscientious food choices, you can embrace your life with vitality and overall well-being.
I am dedicated to sharing my knowledge and expertise in managing fitness, nutrition, mindset, and menopause. You'll find helpful advice and perspectives here that I have used and developed to cope with the unique challenges of this phase of life. With my guidance, I hope you'll feel empowered and equipped to tackle the obstacles of living your best life!
All opinions are always 100% honest and my own and are based on what I have been through in my 50s with Perimenopause, Menopause, Post-menopause, and Cancer. I am not an expert or claim to be one.
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