Read more about the article What are BCAA’s and do they help women over 50 build muscle?

You may have heard friends in the gym talking about BCAA’s and wonder if you’re missing out on the secret to building muscle.    BCAA’s are often assumed to be supplements, but before you rush off to your local supplement store it’s important to understand what they are and if they are really necessary.

What are BCAA's?

You’ve probably heard of BCAA’s.  Do you know what they are?

 

BCAA’s are branched chain amino acids. Ok, that may not mean a  whole lot. What’s important is that “BCAA’s” refers to  a combination of 3 essential amino acids.

 

Our bodies need 20 different amino acids.

 

9 of these amino acids are considered essential, meaning they cannot be made by the body.  You must consume them.

 

3 of these essential amino acids (Leucine, Isoleucine and Valine) make up the branched-chain amino acids (BCAA’s) which are considered most important for building muscle.

 

Now, when you hear someone talking about BCAA’s you know they are talking about Leucine, Isoleucine and Valine.  And, even more likely, they are referring to a BCAA supplement.

New here?   Thanks for stopping by or welcome back.  After you read this blog, be sure to check out some of my other articles for women over 50 who want to lose body fat, build muscle, create phenomenal bodies they love.

What are the benefits of BCAA's?

While more research is always needed, most research to date supports several benefits of consuming BCAA’s. 

  • Improved athletic performance
  • Increased muscle growth
  • Reduced muscle soreness
  • Slows muscle loss
  • Preserves muscle storage of glycogen (energy used by muscles)

Whether you are wanting to build more muscle or slow the muscle loss that occurs naturally as we get older, these are pretty important benefits to aid in your quest.

Primary role of each BCAA

Here are the primary roles of each amino acid within the branched chain amino acids.

  • Leucine is critical for protein synthesis and muscle repair.  It also helps regulate blood sugar levels.
  • Isoleucine is involved in muscle metabolism (consumption of energy so muscles can work).  It’s also important for  a healthy immune system.
  • Valine helps stimulate muscle growth.

The big question is...

Do you need to take BCAA supplements to get these benefits? 

I my opinion… No.  While BCAA’s do appear to play a role in building muscle, my recommendation is to get them from real food.

 

I, personally, get all of my BCAA from real food – ie. protein.

 

Let’s first take a look at Leucine, which is thought to be the most beneficial of the three amino acids due to it’s ability to stimulate muscle growth.

BCAA: Leucine

Leucine: how much do you need?

The recommended daily intake is 17.7 milligrams per pound of body weight. For a 130-pound woman wanting to build muscle that would equate to approximately 2- 2.5 grams of leucine.

Foods highest in Leucine

Here are a few common foods that provide leucine.

  • 20-25 gram scoop whey protein – 2 – 2.5 grams
  • 3 oz chicken breast – 2.25 grams
  • 1/2 cup 1% Cottagecheese –  1.3 grams
  • 1 oz Pumpkin seeds  – .7 grams
  • 1 extra large egg – .6 grams
  • 1c cooked oats – .5 grams
  • 1/3c canned navy beans – .7 grams
  • 1c cooked lentils – 1.3 grams
  • 1 oz peanuts – .5 grams

As you can see, one whey protein shake or a 3 oz  chicken breast provides the recommended amount of leucine for a 130-pound woman. 

The above list is only a sampling of the foods with leucine. 

If you’re eating enough protein, you are almost assured of getting enough leucine.

BCAA: Isoleucine

Isoleucine: how much do you need?

The recommended daily intake is approximately 9 milligrams per pound of body weight. For a 130-pound woman wanting to build muscle that would equate to approximately 1.2 grams of isoleucine.

Foods highest in Isoleucine

Here are a few foods high in Isoleucine:

  • 3 oz lean chicken breast – 1.3 grams
  • 1 cup cooked lentils – .7 – .8 grams
  • 1 oz pumpkin seeds – .3 grams
  • 6 oz pork chop  – 2.5 grams
  • 1 cup firm tofu – 2.1 grams

By eating one serving of lean chicken breast, you’ve consumed plenty of isoleucine for the day.

BCAA: Valine

Valine: how much do you need?

The recommended daily intake is approximately 11 milligrams per pound of body weight. For a 130-pound woman wanting to build muscle that would equate to approximately 1.4 grams of valine.

Foods highest in Valine

Here’s just a sampling of foods high in valine:

  • 3 oz lean chicken breast – 2.8 grams
  • 6 oz pork chop – 2.7 grams
  • 1 cup firm tofu – 2.2 grams
  • 1 cup low fat yogurt – 1.2 grams

Eating one serving of chicken breast provides the recommended allowance of all three amino acids, making a BCAA supplement unnecessary.

NOTE: The BCAA levels within the foods listed above are estimates.  The foods listed are a very small representation of all the foods that contain these 3 amino acids. 

 

If you are not eating these specific foods, it does not necessarily mean you are not getting enough BCAA’s.   I recommend you check with a registered dietician for more detailed analysis of your specific diet.

Why BCAA supplements are not necessary for building muscle

  • If you are eating enough protein, you are most likely getting plenty of the 3 amino acids making up BCAA’s.
  • There doesn’t appear to be any added benefit to getting more than the US daily recommended allowances.
  • While FDA regulations do not require BCAA supplements to show calories for amino acids. That does not mean there are no calories.  A  good estimate is 4 calories per gram.
  • If you’re not low in BCAA’s, a BCAA supplement is just an expensive flavored water.
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Read more about the article 5 fail-proof ways to immediately stop your emotional eating

Do you eat to relieve stress? Out of boredom? Or for any other reason outside of hunger?  Emotional eating is one of the most common reasons women struggle to lose body fat.

Do you ever feel like you have no control?  You know you aren’t hungry, but you keep eating anyway.  It makes you feel better until…

 

it doesn’t.

 

Instead, you just feel worse.  

 

Feeling bloated, stuffed and wondering “why did I eat all of that?!?

New here?   Thanks for stopping by or welcome back.  After you read this blog, be sure to check out some of my other articles for women over 50 who want to lose body fat, build muscle, create phenomenal bodies they love.

What is emotional eating?

Keeping it simple, emotional eating is about eating for any reason other than in response to hunger.

We all eat for reasons other than hunger from time to time.  It’s normal.   Occasionally eating to relieve stress or celebrate and even just because IT TASTES GOOD is normal and it isn’t harmful to your fitness goals.

 

What if it happens every day or several times a week?

What are common signs of emotional eating?

  • Eating to deal with a stressful situation
  • Using food as a reward.  Thinking “I deserve this for completing the big assignment at work” or “I deserve this for getting through this rough day”.
  • Eating to fill a void, like to soothe feelings of loneliness or boredom.

How can you stop emotional eating before it starts?

Do you know what triggers your emotional eating? 

Is it more likely to be brought on by stress, boredom, loneliness or even feelings of happiness? 

 

Once you know your triggers, you can devise a plan that can help  you “stop” emotional eating before it starts.   

Know your trigger

For most of us the same triggers send us on this rollercoaster of eating to feel good which only ends in…

us feeling bad (often physically and emotionally).

For me, two situations are almost sure to send me to the pantry looking for something to eat.

  1. a stressful situation
  2. lack of sleep

What are your triggers? Knowing what those situations look like and when they are likely to strike is the first step to stopping them from taking control.

Have a plan

Now that you know when you are most at risk of that uncontrollable urge to eat, you can create a plan so you are prepared.

Let’s take a look at an example. 

Karen eats when she is stressed

Karen knows stress is a major contributor to her emotional eating.  She has a big project due at the end of the week.  She also knows she’ll be up late working diligently to meet that deadline. 

The combination of stress and late nights (ie. lack of sleep) is sure to turn into an emotional eating scenario…

if she doesn’t prepare for it. 

Karen's plan

Karen decides to:

  1. prepare healthy grab and go snacks that she can eat throughout the day so she doesn’t get too hungry.  With a lack of sleep, she knows she will not have the willpower to say no to those quick “junk food” snacks in her panty.
  2. prepare several dinners for the week in advance so all she has to do is heat and eat.
  3. keep all junk food out of sight and out of reach – no temptations!
  4. do her best at getting 7 – 8 hours of sleep.   She knows she’ll be more productive if she is well-rested.  She’ll also be able to control those urges to eat “junk” better when she is more rested.
  5. ask her family for support

What if emotional eating sneaks up on you?

You may be thinking, “Well, these are all great if you can really plan for that stressful situation.  What if you don’t see it coming?”

 

You’re right.  More times than not, we don’t know we are going to be stressed tomorrow.  So how do we plan for those days?

 

In these cases, your plan is more general. 

 

For example, think about what you can do if you feel stressed NOW. 

The leftovers from dinner, still warm in the refrigerator, and you’re already reaching for that bowl of chips. Sound familiar?

 

You may even say to yourself, “I’m not really hungry.  I just want this.”

 

Stop.  Do something else. If we can walk away from the situation, we have a better likelihood of not turning to food when we aren’t hungry.

  • Walk to the mailbox.
  • Do a load of laundry.
  • Read a book for 15 minutes.
  • Call a friend or family member.

Even things as simple as brush your teeth, or wash your face can help.  The more you can establish a routine or habit the easier it gets.

I hope some of these ideas make you better prepared for the next time you find yourself about to embark on an emotional eating binge.

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Read more about the article Top 10 easy tips for eating healthy at restaurants

Is eating healthy at restaurants possible?

 

You made the commitment to eat healthy.   You’ve been following your healthy nutrition plan all week. It’s Saturday night.    You’re excited about an evening with friends, an amazing meal, and one you didn’t have to cook, except…

you wonder,  “Is eating healthy at restaurants even possible?  Will I blow all my progress in one meal?  

 

Eating healthy at home has its own set of obstacles; however, the most challenging part of living a healthy lifestyle is eating out.

New here?   Thanks for stopping by or welcome back.  After you read this blog, be sure to check out some of my other articles for women over 50 who want to lose body fat, build muscle, create phenomenal bodies they love.

You could avoid eating out, but healthy eating is a lifestyle for life. Can you commit to never eating out again?  I know I can’t (or, at least don’t want to).  Eating out is social.  It’s fun.  And, let’s face it – the food tastes good!

 

It’s also loaded with hidden fats, sugars and salt and therefore, excess calories that probably are not part of your healthy eating plan.

 

With that being said, let me share with you easy and sustainable tips on how to enjoy eating out while keeping your calories in line.

1. Eating Healthy at Restaurants - Check the menu

Check the menu before you go. Most restaurants provide the nutrition for their menu online.  Be sure to take a look at calories, total fat, saturated fat, sodium, sugar and protein.

 

It may be difficult to find the “perfect” meal that fits into your nutrition plan.  Don’t stress about it.  Just do the best you can.  Some meals will be lower in calories, and have enough sodium for a week!

2. Choose a meal high in protein

Protein is filling and with the right cuts of meat, like sirloin, chicken and fish, they can fit well into your healthy meal plan.  I would recommend 20 grams of protein at a minimum, which will be easy to do if your meal includes meat.

3. Eating Healthy at Restaurants - Watch for key words

Eating healthy at restaurants can feel a bit like detective work.   Usually, the name of the food or the description will offer hints as to just how healthy or not it is. 

 

Look for words such as “broiled”, “grilled”, or “steamed”—this means that the food is cooked with less fat. Beware of dishes with descriptions such as “alfredo”, “breaded”, “crispy”, “creamy”, “dipped”, “fried”, and rich”.

4. Add veggies for your sides

You can even ask for a double order of veggies.  Grilled veggies are going to be your best option.  The chef’s goal is to make these as absolutely delicious as possible and that usually means loads of butter.  Those calories are going to add up quickly and your healthy veggies are no longer so healthy.  Just ask if you can get them without butter.

5. Eating Healthy at Restaurants - Decide before you go

Make your decision before you get there.  Once you see the food on other’s plates or smell the aroma, making a healthy choice just got ten times harder.

6. Consider skipping the extras

This may be a special occasion and you’re not holding back.   That is fine.  Go for it and enjoy!

 

If you dine out frequently, then you may want to consider skipping the extras.  By that I mean, skip the appetizer, bread basket, and dessert.  Have a nice entree and be done! 

 

You’ll save hundreds and maybe even thousands of calories, literally. 

Just as an example…

  • A blooming onion is approx 1700 calories.  Assuming you share this with 3 other friends, that’s still 425 calories. 
  • The bread basket is deadly (at least for me), one warm dinner roll will cost you upwards of 200 calories.
  • And, then there’s dessert… If you like the warm, chocolatey brownie type desserts, this will be well over 1000 calories. Definitely, one to consider sharing at a minimum.

7. Eating Healthy at Restaurants - Order first

 Once you start hearing everyone else order, you are more likely to start thinking “oh, that sounds good!” Order your healthier meal and then switch your focus to the enjoyable evening and conversation with friends.

8. Don't starve yourself

This is a big no-no.  If you don’t eat all day as a way to “save” calories, you’re likely to eat even more at dinner. 

 

You’ll be super hungry AND will likely have convinced yourself it is ok because you “saved” calories.  Usually we end up eating more calories than we “saved”.

 

So instead of skipping meals, eat light meals during the day. Or eat something light before you head to the restaurant.  You do not want to enter the restaurant super hungry.  Trust me! Grab a piece of fruit, some veggies or nuts.  

 

And, by all means, enjoy the dining experience. Eat slowly. Fast eaters tend to eat more whereas slow eaters tend to eat less and are still satisfied. Remember the 20-minute rule: It takes 20 minutes for your brain to acknowledge your stomach’s signal that it’s already full.

9. Make healthier choices

While some restaurants provide some nutritional info on the menu, most do not.  There will undoubtedly be more calories in restaurant recipes than the ones you make at home.  In addition to looking at the key words, noted in tip 2 above, here are some additional tips to keep your calories in check.

Eating Healthy at Restaurants - Appetizers

Personally, I recommend skipping the appetizers; however, if you are going to order appetizers choose the ones that are primarily light, satisfying and nutritious like lettuce cups, shrimp cocktail, or fresh fruits. Avoid high-calorie appetizers, especially the ones that are breaded or fried.

Healthy appetizers - tomato soup

The best soups are those that are broth-based or tomato-based.  This is another extra that I personally would skip.

You may ask the waitperson not to serve the bread basket. Or you may ask for a whole-grain bread, breadsticks, and crackers. Say no to muffins, garlic toast, or croissants as these are high in calories.

Eating Healthy at Restaurants - Salads and Entrees

Choose a low-fat dressing and a bowl of lettuce or spinach salad. Beware of high-caloric add-ons such as cheese and croutons as well as chef and taco salad. Remember, just because it’s called “salad” does not make it low-calorie or healthy.

Skip creamy and pasta dishes. Go back to my second tip: check the key words before ordering.

Eating Healthy at Restaurants - Desserts

Top off your meal with fresh fruit, sorbet or sherbet. Or consider sharing with your companion(s).  Only order dessert after you’ve eaten your meal.  Once you’ve enjoyed a delicious meal, you will likely be full and have no desire for dessert.

10. Share an entree

Restaurant meals are often enough for 2.   I love the idea of sharing.  You can have a higher calorie meal without feeling stuffed or like you had to sacrifice taste to eat out.  On occasion, I love a great burger.  Burgers usually have enough calories for my entire day’s allotment. BUT, if I share the burger with a friend, I get to enjoy my burger with absolutely  NO GUILT!

As you can see, with a bit of planning, you can eat out and stick to your healthy eating plan.

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Read more about the article How to determine calories needed for women wanting to gain muscle

Eating to build muscle is different from eating to lose body fat.  Muscle requires nutrients to repair and get stronger after challenging workouts.

As a woman, it is likely that you think of food in terms of how it relates to your ability to lose or maintain your weight.    Eating the right calories to gain muscle often requires a mind shift.

First, forget about the fad diets that restrict calories.  Muscles need a balance of protein, carbs and fats.  Healthy carbs give your body the energy it needs for your strength training sessions.  Healthy fats deliver nutrients and amino acids throughout your body and to your muscles. Protein contains amino acids that help repair and build muscle.

New here?   Thanks for stopping by or welcome back.  After you read this blog, be sure to check out some of my other articles for women over 50 who want to lose body fat, build muscle, create phenomenal bodies they love.

Step 1: Understand the criteria used to calculate calories to gain muscle

The number of calories your body needs depends on your:

  1. Goal, which in this case is to build muscle
  2. Current  weight & height
  3. Age 
  4. Activity level

While you have the first three at your fingertips, your activity level may require a bit of explanation.

Step 1: Sample calculation: Linda's calories to gain muscle

As I share each step in determining the calories needed to gain muscle, I’ll use the Linda as an example.  Linda is 59 years old, weighs 130 pounds and is 5’5″ tall.  Linda is following a strength training program 5 times per week.  Her goal is to build more muscle.

Step 2: Assess your activity level

Your activity level is assigned a numerical value based on the intensity and frequency of your exercise routine.

physical activity levels

Step 2: Sample calculation: Linda calories to gain muscle

Since Linda is following a strength training program 5 times per week, her activity level is rated at Moderately active with a numerical value of 1.55.

Step 3 : Calculate Basal Metabolic Rate (BMR)

Your Basal Metabolic Rate (BMR) is the rate your body burns calories when you’re at rest and this is the starting point in determining overall calorie needs.

While there are numerous formulas to calculate BMR, I recommend using this online calculator.  It’s quick and easy and as accurate as any formulas you could calculate yourself.

Step 3: Sample calculation: Linda's calories to gain muscle

Using the online calculator, Linda’s BMR is 1166.

4. Calculate Total Daily Energy Expenditure (TDEE)

Total Daily Energy Expenditure includes the number of calories you burn at rest and during exercise.

To calculate TDEE, multiply your BMR, the calories you burn during rest (step 3) by your activity level (step 2).

The online calculator will also give you your TDEE so no math needed.

TDEE represents the total calories you need to maintain your current body weight.

Step 4: Sample calculation: Linda's calories to gain muscle

To calculate Linda’s Total Daily Energy Expenditure, we’ll take her BMR (1166) times her activity level of 1.55. Based on this calculation, Linda needs 1807 calories to maintain her current weight.

5. Calculate additional calories needed to gain muscle

In order to gain muscle, you need to eat more calories.  I know that can sound scary. Maybe you’re even thinking “I don’t want to gain fat!”

Start by increasing calories slowly.  A good rule of thumb to use is “10% more calories” or somewhere  around 200 – 250 calories.

And, eating more calories does NOT mean you should eat anything you want. This isn’t the time to start loading up on  junk food etc.  

Step 5: Sample calculation: Linda's calories to gain muscle

Since Linda needs 1807 calories in order to maintain her current weight, an additional 10% (1807 x 10%) or 181 calories  would be added to her daily calorie intake to enable her to build muscle. Linda plans to eat approximately 1988 calories.

Here’s a quick summary of Linda’s calorie calculation so that she can optimize her muscle gains. 

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Read more about the article 5 astounding facts you need to know about plant-based diets

Talk of plant-based diets is unbelievably common, but what exactly does that mean?

You may be surprised to know that the interpretations of “plant-based” can be extremely different.

In this post, I’ll share a variety of definitions, and how they are different so  you can make an informed decision on which one might be most appropriate for you.

New here?   Thanks for stopping by or welcome back.  After you read this blog, be sure to check out some of my other articles for women over 50 who want to lose body fat, build muscle, create phenomenal bodies they love.

What are plant-based diets?

The general definition of plant-based is basically to eat “primarily” plant based foods.   We often associate plant-based with the extreme, Vegan diet.  However, there are a variety of diets that are less extreme, but plant-based none-the-less.

Comparing plant-based diet options

Now, let’s take a quick look at some of the most common “plant-based” diets.

Vegan diet consists strictly of plant foods only… no animal products.  That means no dairy, meat, eggs, fish, poulty or honey. 

Vegetarian diet allows eggs and dairy, but no meat, poultry, fish or seafood.

Pescatarian diet allows eggs, dairy, fish and seafood, but no meat or poultry.

Mediterranean diet is the most balanced approach and often the easiest to follow. It allows fish, poultry, eggs cheese and yogurt a few times a week.

The controversy between each of these diets is extensive.   I believe it is a personal choice regarding what and how much of the non-plant foods you include in your diet.

One thing everyone does agree on… plant foods are a must in every diet.

What are plant foods?

Plant foods are any foods grown in the ground. This includes fruits, vegetables, whole grains, nuts, seeds, legumes, beans and plant-based oils.

These are the same foods included in all healthy meal plans.   The differences are found in the other foods that are “allowed” within the diet plan.

Health benefits of plant-based diets

So, if plants are a must, you may be wondering… why?

  1. Plant foods are high in fiber. There are two types of fiber – soluble and insoluble.  Fiber is good for reducing your risk of certain cancers, like colon and breast cancer.

Soluble fiber (dissolves in water) may improve digestion, lower total cholersterol, as well as LDL (ie. bad cholesterol). It can also help lower blood glucose levels. 

Insoluble fiber (does not dissolve in water) is known for helping move food through the gastrointestinal track, making it good for your gut health.

2. Plant foods are loaded in vitamins and minerals which your body needs for overall health.

3. Strengthens your immune system to help fight germs.

4. Eating a variety of plant-based foods reduces the risk of type 2 diabetes.

5. Plant-based foods contribute to a reduced risk of many diseases, such as heart disease, high blood pressure, digestive diseases, some cancers and obesity.

Potential risks of plant-based diets

Are there any risks of following a plant-based diet?  Well, potentially. 

Most risks are seen with those following the vegan diet, since it eliminates all animal foods.  However, even on a vegan diet, you can add supplements to fill in any nutritional gaps.  Always discuss this with your doctor or nutritionist.  

Sample list of plant foods

To list all the plant -based foods would take pages.  Instead, I’ll share a few of my favorite plant foods.

Fruits: berries, citrus fruits, bananas, apples, grapes, melons, avocado (also a great healty fat)

Vegetables:  broccoli, spinach, asparagus, cauliflower, peppers, kale, tomatoes, zucchini

Root vegetables: sweet potato, potatoes, butternut squash, beets

Whole grains: oats, brown rice, whole-grain bread, whole-grain tortillas, quinoa

Plant-based milk: almond, coconut

Nuts, seeds & healthy fats: almonds, walnuts, cashews, pistachios, macadamia, olive oil, avocados, pumpkin seeds, chia seeds, flax seeds

Legumes: chickpeas, lentils, peas, kidney & black beans

Foods to avoid ... common for all healthy eating

This list will come as no surprise as these foods are  less healthy regardless of what type of diet you are following.

    • highly processed foods
    • high sugar foods, like cakes, cookies, pastries
    • refined white carbohydrates, like white bread
    • foods high in sodium
    • fried, fatty foods

I hope you found this information helpful.  Now, you get to choose which plant-based diet is right for you.  I personally, like a flexible diet that doesn’t exclude any foods completely.    A good rule of thumb is to consider would be to fill your plate:

    • 50% vegetables and fruits (leaning more heavily toward veggies)
    • 25% whole grains
    • 25% protein
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Read more about the article 4 critical things women need to know about chronic inflammation

How much do you know about chronic inflammation? 

In this blog, I share four critical things every woman should know about chronic inflammation, including the foods to eat and those to avoid to reduce chronic inflammation.

New here?  Thanks for stopping by.  After you read this post, check out my other blogs for the woman over 50 who wants to lose body fat while building muscle  and creating their ideal body.

1. Inflammation can be good and it can be bad.

The good…  Inflammation is part of the body’s natural defense system.  It occurs when our body recognizes some sort of trauma (ie. a skinned knee, a bruise) and begins the healing process.  This is referred to as acute inflammation.

The bad… However, chronic inflammation occurs when the body is unable to repair or heal from the trauma.  There are several reasons for this, including autoimmune disorder, which are outside the depth of this article and require a visit to your doctor. 

Chronic inflammation is often brought on by or made worse through lifestyle choices such as our diets and physical activity, or lack thereof.  It can also increase the risk of other diseases such as diabetes, cardiovascular disease, arthritis and even Alzhiemer’s disease.  

 

The good news…

 

Although you don’t have control over every risk, such as aging, you do have significant control over some major lifestyle choices. These lifestyle choices include smoking, your diet and physical exercise.  

2. Foods that contribute to chronic inflammation

It will probably be no surprise that the foods that contribute to chronic inflammation also contribute to obesity and many other diseases. Just one more reason, to limit these foods in your diet.

Added Sugar: sugary beverages, such as sodas and fruit juices are some of the biggest contributors when it comes to added sugar.  

 

Study after study confirms that excess added sugar contributes to chronic inflammation.   As little as 40g of added sugar, which is equivalent to one can of regular soda (ie. Coke/Pepsi) consumed on a regular basis may be all it takes.

Refined carbohydrates:  white bread, pasta, white rice, crackers, sugary cereals.  Refined carbs have a similar effect as added sugar.  They lack fiber and are processed quickly within the body causing an increase in blood sugar which creates the inflammatory response.

Fried foods: french fries, fried chicken, egg rolls, mozzarella sticks. Often prepared with saturated fats, which should be limited to 10% or less of your daily calories.

Processed meats: deli meats, beef jerky, bacon, hot dogs, smoked meat.   Processed meats are often high in saturated fat. 

 

A serving with more than 4 grams of saturated fat is considered “high” in saturated fat.  Small amounts of saturated fat can be incorporated into your diet.   It is highly recommended that saturated fat be 10% or less of your daily calories.

Trans fats: shortening, partially hydrogenated vegetable oil, margarine.  Trans fats have no nutritional value and have been deemed unsafe at all levels of consumption.  They are officially banned in the United States.

3. Foods that reduce chronic inflammation

The following foods have been found to help fight inflammation.  If you’re like me, you’ll be happy to see this list of anti-inflammatory foods is a lengthy one.

Berries have antioxidants that have anti-inflammatory effects.  They can also boost immunity and reduce your risk of heart disease. The most common are blueberries, strawberries, raspberries, and blackberries.

Fatty Fish like salmon, sardines, mackerel and anchovies contain high levels of omega-3 fatty acids that can reduce inflammation that leads to metabolic syndrome, heart disease, diabetes and kidney disease.

Broccoli is rich in an antioxidant that fights inflammation.

Avocados are loaded with potassium, magnesium, fiber and monounsaturated fats (ie. good fats).  They’ve also been linked to a reduced risk of cancer.

Green tea has been found to reduce inflammation related to heart disease, Alzheimer’s and some cancers.   Green tea can interfere with some medications so check with your physician before adding green tea to your diet.

Bell Peppers and chili peppers are loaded with antioxidants that reduce inflammation.

Mushrooms include antioxidants that can reduce inflammation; however, one study found that cooking them may lower the anti-inflammatory benefits.

Grapes contain several compounds that can reduce inflammation.

Extra Virgin Olive Oil is one of the healthiest fats.   It also provides powerful anti-inflammatory benefits.

Dark chocolate and cocoa are packed with antioxidants that lower inflammation.  Make sure it contains at least 70% cocoa.  The higher the better.

Tomatoes contain antioxidants that lower inflammation.  You can also cook tomatoes in extra-virgin olive oil for even better benefits.

Cherries also contain antioxidants that lower inflammation.

Here’s a summary of the anti-inflammatory foods you should eat more of and the inflammatory foods you’ll want to limit as much as possible to avoid chronic inflammation.

4. Best exercises for reducing chronic inflammation

Aside from eating a healthy diet, working out is also an effective way to reduce inflammation. Just two and a half hours of exercise per week has been shown to decrease inflammation by up to 12%. You may be wondering which types of exercises work best with chronic inflammation.  If so, here are 4 types of exercise for you to consider.

Walking. A consistent 20-minute walk helps significantly in reducing inflammation. It’s also great for muscle recovery and reducing stress.

For tips on how to start a walking program, click here.

Yoga is also a great way to reduce chronic inflammation since it combines deep breathing exercises and gentle movements. It also helps in lowering blood pressure, reducing anxiety and improves flexibility.

For additonal benefits from improved flexiblity, click here.

Resistance training is the best way to build strength.  You can start with bodyweight exercises to limit the stress on joints and add additional resistance with bands and weights if and when you are ready. Furthermore, research shows that resistance training can improve inflammation in middle-aged to older adults.

For free at-home workout plans, click the images below.

3-day 15-minute workout
7-day at-home and gym training plan

Cycling is a great way to diversify your workout routine. This is a good choice for people with joint pain or arthritis since it’s low impact. It also promotes a range of motion for both the knee and hips.

Pulling it all together ...

  • Eat a variety of anti-inflammatory foods.
  • Limit foods that are known to cause or worsen inflammation
  • Keep moving.  Find the exercises that work best for your personal situation.

Remember, the benefits are far more reaching than just reducing chronic inflammation.   To remind you of just a few of those benefits:

  • Maintaining a healthy weight
  • Reduced risk of heart disease, alzheizmer’s disease, some cancers
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Reduce chronic inflammation naturally
Read more about the article 17 Best High Protein Smoothies

As women over 50, we frequently do not get enough protein.  One of the easiest ways to significantly increase your protein intake is with high protein smoothies.

High protein smoothies

Whether you’re a chocolate lover or you like fruit-flavored shakes, in this blog I share 17 high protein smoothies recipes.  You’re bound to find one you love.

You may be wondering “How do I know if I’m getting enough protein?”

Check out these previous blogs for more info:

 

 

 

 

Experiment for even more high protein smoothie options

A protein smoothie generally includes 2 or more of the following:

  1. a source of protein 
  2. a liquid base
  3. fruit, healthy fat or a vegetable
  4. ice

 

Protein

The most popular sources of protein in skakes are:

  • protein powders
  • greek yogurt
  • cottage cheese 

 

There are many flavored protein powders to pick from.  I like to have vanilla and chocolate on hand so I always have lots of options.

 

When using greek yogurt, you’ll want to check the nutrition label as some are loaded with added sugar.   I prefer to use Greek, plain yogurt.  It is higher in protein and lower in added sugar than other varieties.

 

Cottage cheese is another great option.  In most cases, you’ll probably want to go with a low-fat or fat-free version.

Liquid base

I primarily use unsweetened almond milk in my smoothies.   For some fruit based smoothies, I  often use 1/2 water and 1/2 unsweetened juice.  You can use water; however , I find those to be runnier and I prefer a thicker smoothie.

Secret to thicker high-protein shakes

There are several ways to make your shake a little thicker.

  1. Ice works good; however, I have found my shake still doesn’t get very thick and as the ice melts it’s often like drinking a flavored water.
  2. Yogurt and cottage cheese will both add some thickness
  3. Raw oats work great!  I know it sounds weird (or at least it did to me when I first hear of it), but it works great and I actually really like the taste.  You will want to drink the shake fairly soon ( like within an hour or so).  
  4. Xantham gum is the best thickener I’ve used so far and it doesn’t change the taste of the smoothie at all! Just add 1/4 – 1/2 teaspoon.  I was amazed at how thick and creamy my watery shake become.

High-protein smoothie "extras"

Not only are high-protein shakes great for getting more protein in your diet, they are also great for getting an extra serving of fruit or vegetables.

 

Experiment to see what you like.  Here are some of my favorites.  These can be added to most shakes depending on how many calories, carbs, fats etc you want.

 

Spinach is my absolute favorite add-in.  I get an extra serving of vegetables, which I can never get enough of and it doesn’t change the tast of the smoothie (especially if  you have 1/2 a banana in the smoothie).

 

I like 1/2 banana or 1/3c cooked sweet potato or 1/4 avocado in shakes to make them more creamy.   I alternate between them depending on what I have at home.

Banana Smoothie

Banana Protein Smoothie

This high protein smoothie is great for breakfast or snacks.
Print Recipe Pin Recipe
Prep Time 1 minute
Cook Time 1 minute
Total Time 2 minutes
Course Snack
Cuisine American
Servings 1
Calories 365 kcal

Ingredients
  

  • 1 cup unsweetened almond milk
  • 1/2 cup plain full-fat greek yogurt
  • 1 scoop vanilla protein powder
  • 1 banana
  • ice

Instructions
 

  • Blend almond milk, greek yogurt, protein powder and banana in blender.
  • Add ice, blend until you can no longe hear the ice in the blender.

Notes

Approximate nutrients per serving:
  • Calories 365
  • Total Fat 9g
  • Saturated Fat 4g
  • Sodium 411mg
  • Carbohydrates 44g
  • Fiber 11g
  • Sugar 18g
  • Protein 33
 
Keyword high protein

Pumpkin Pie Smoothie

Print Recipe Pin Recipe
Prep Time 1 minute
Cook Time 1 minute
Total Time 2 minutes
Course Snack
Cuisine American
Servings 1
Calories 269 kcal

Ingredients
  

  • 1/4 cup water
  • 3/4 cup unsweetened almond milk
  • 1/2 cup canned pumpkin
  • 1 t maple syrup
  • 1 T pecans
  • 1 t pumpkin pie spice
  • ice

Instructions
 

  • Blend all ingredients (except ice) in a blender
  • Add ice. Blend until you no longer hear the ice in the blender

Notes

Approximate nutrients per serving
Calories 269
Total Fat 10g
Saturated Fat 2g
Sodium 335mg
Carbohydrates 25g
Fiber 12g
Sugar 7g
Protein 24g
Chocolate Peanut Butter Smoothie

Chocolate Peanut Butter Smoothie

Great for chocolate cravings!
Print Recipe Pin Recipe
Prep Time 1 minute
Cook Time 1 minute
Total Time 2 minutes
Course Snack
Cuisine American
Servings 1
Calories 247 kcal

Ingredients
  

  • 1 scoop chocolate protein powder
  • 2/3 cup unsweetened almond milk
  • 1 T all-natural peanut butter
  • 1 cup raw spinach
  • ice

Instructions
 

  • Blend all ingredients (except ice) in a blender
  • Add ice. Blend until you no long hear the ice in the blender

Notes

Approximate nutrition per serving
  • Calories 247
  • Total Fat 11g
  • Saturated Fat 2g
  • Sodium 380mg
  • Carbohydrates 16g
  • Fiber 11g
  • Sugar 2g
  • Protein 27g
Pineapple Banana Smoothie

Pineapple Banana Smoothie

A refreshing mid-day snack
Print Recipe Pin Recipe
Prep Time 1 minute
Cook Time 1 minute
Total Time 2 minutes
Course Snack
Cuisine American
Servings 1
Calories 303 kcal

Ingredients
  

  • 1/4 cup pineapple chuncks
  • 1/2 cup greek vanilla yogurt
  • 1/2 banana
  • 1/2 cup orange juice, low sugar
  • 1 scoop vanilla protein powder
  • 1/4 t coconut extract
  • Ice

Instructions
 

  • Blend all ingredients (except ice) in a blender
  • Add ice. Blend until you no longer hear the ice in the blender

Notes

Approximate nutrients per serving
  • Calories 303
  • Total Fat 2g
  • Saturated Fat 1g
  • Sodium 263 mg
  • Carbohydrates 44g
  • Fiber 9g
  • Sugar 25g
  • Protein 33g
Pina Colada Smoothie

Pina Colada Smoothie

Perfect combination of coconut and pineapple
Print Recipe Pin Recipe
Prep Time 1 minute
Cook Time 1 minute
Total Time 2 minutes
Course Snack
Cuisine American
Servings 1
Calories 207 kcal

Ingredients
  

  • 1 scoop vanilla protein powder
  • 1/2 cup water
  • 1/2 cup 100% pineapple juice
  • 1/2 t coconut extract
  • Ice

Instructions
 

  • Blend all ingedients (except ice) in a blender
  • Add ice. Blend until you no longer hear the ice in the blender

Notes

Approximate nutrients per serving
  • Calories 207
  • Total Fat 2g
  • Saturated Fat 1g
  • Sodium 200mg
  • Carbohydrates 28g
  • Fiber 7g
  • Sugar 16g
  • Protein 21g
 

Groovy Green Smoothie

A full serving of vegetables and tastes great too!
Print Recipe Pin Recipe
Prep Time 1 minute
Cook Time 1 minute
Total Time 2 minutes
Course Snack
Cuisine American
Servings 1
Calories 249 kcal

Ingredients
  

  • 1 banana
  • 1 cup green grapes
  • 6 oz vanilla greek yogurt
  • 1/2 apple, cored and chopped
  • 1 scoop vanilla protein powder
  • 1 1/2 cup spinach
  • Ice

Instructions
 

  • Blend all ingedients except ice in a blendefr
  • Add ice. Blend until you no longer hear the ice in the blender

Notes

Approximate nutrients per serving
  • Calories 249
  • Total Fat 1g
  • Saturated Fat 0g
  • Sodium 66mg
  • Carbohydrates 41g
  • Fiber 7g
  • Sugar 25g
  • Protein 21g
Chocolate Salted Caramel Smoothie

Chocolate Salted Caramel Smoothie

Perfect afternoon pick me up!
Print Recipe Pin Recipe
Prep Time 1 minute
Cook Time 1 minute
Total Time 2 minutes
Course Snack
Cuisine American
Servings 1
Calories 171 kcal

Ingredients
  

  • 1 t caramel extract
  • 1 scoop chocolate protein powder
  • 1/4 t salt
  • 1 cup unsweetened almond milk
  • Ice

Instructions
 

  • Blend all ingredients except ice in a blender
  • Add ice. Blend until you no longer hear the ice in the blender

Notes

Approximate nutrients per serving
  • Calories 172
  • Total Fat 4g
  • Saturated Fat 1g
  • Sodium 992mg
  • Carbohydrates 14g
  • Fiber 9g
  • Sugar 2g
  • Protein 22g
 
 

Chocolate Chip Cookie Dough Smoothie

Perfect High Protein Shake for an afternoon snack
Print Recipe Pin Recipe
Prep Time 1 minute
Cook Time 1 minute
Total Time 2 minutes
Course Snack
Cuisine American
Servings 1
Calories 314 kcal

Ingredients
  

  • 1 cup unsweetened almond milk
  • 1/4 cup raw oats
  • 1/4 t vanilla extract
  • 1/4 t imitation butter flavoring
  • 1 scoop vanila protein powder
  • 2 t mini chocolate chips
  • Ice

Instructions
 

  • Blend all ingredients (except Ice) in blender
  • Add ice. Blend until you no longer hear the ice in the blender
  • Top with a few extra mini-chocolate chips (optional)

Notes

Approximate nutrients per serving.
  • Calories 314
  • Total Fat 11g
  • Saturated Fat 3g
  • Sodium 340mg
  • Carbohydrates 32 g
  • Fiber 8g
  • Sugar 10g
  • Protein 24g
Almond Butter Cup Smoothie

Almond Butter Cup Smoothie

Print Recipe Pin Recipe
Prep Time 1 minute
Cook Time 1 minute
Total Time 2 minutes
Course Snack
Cuisine American
Servings 1
Calories 324 kcal

Ingredients
  

  • 1 T almond butter
  • 1 cup unsweetened almond milk
  • 1/2 banana
  • 1 t maple syrup
  • 1 scoop chocolate protein powder
  • ice

Instructions
 

  • Blend all ingredients (except ice) in a blender
  • Add ice. Blend until you no longer hear the ice in the blender

Notes

Approximate nutrition per serving
  • Calories 324
  • Total Fat 13g
  • Saturated Fat 1g
  • Sodium 441 mg
  • Carbohydrates 34g
  • Fiber 13g
  • Sugar 14g
  • Protein 26g

Cinnamon Sweet Potato Smoothie

Print Recipe Pin Recipe
Prep Time 1 minute
Cook Time 1 minute
Total Time 2 minutes
Course Snack
Cuisine American
Servings 1
Calories 340 kcal

Ingredients
  

  • 1/3 cup cooked sweet potato
  • 1/2 banana, frozen
  • 1 t maple syrup
  • 1 scoop chcocolate protein powder
  • 1/2 cup unsweetened almond milk
  • 1 T almond butter
  • ice

Instructions
 

  • Blend all ingredients (except ice) in a blender
  • Add ice. Blend until you no longer hear ice in the blender

Notes

Approximate nutrients per serving
  • Calories 340
  • Total Fat 10g
  • Saturated Fat 1g
  • Sodium 202mg
  • Carbohydrates 35g
  • Fiber 6g
  • Sugar 14g
  • Protein 31g

Chocolate Mint Smoothie

Print Recipe Pin Recipe
Prep Time 1 minute
Cook Time 1 minute
Total Time 2 minutes
Course Snack
Cuisine American
Servings 1
Calories 199 kcal

Ingredients
  

  • 2/3 cup unsweetened almond milk
  • 1 t cocoa powder
  • 1/2 frozen banana
  • 1/4 t peppermint extract
  • 1 scoop chocolate protein powder
  • ice

Instructions
 

  • Blend all ingredients (except ice) in a blender
  • Add ice. Blend until you can no longer hear the ice in the blender

Notes

Approximate nutrients per serving
  • Calories 199
  • Total Fat 3g
  • Saturated Fat 1g
  • Sodium 167mg
  • Carbohydrates 18g
  • Fiber 3g
  • Sugar 8g
  • Protein 26g

Cinnamon Oats Smoothie

Print Recipe Pin Recipe
Prep Time 1 minute
Cook Time 1 minute
Total Time 2 minutes
Course Snack
Cuisine American
Servings 1
Calories 196 kcal

Ingredients
  

  • 3/4 cup unsweetened almond milk
  • 1/8 cup raw oats
  • 1 scoop vanilla protein powder
  • 1/4 t cinnamon
  • 1/2 t maple syrup
  • ice

Instructions
 

  • Blend all ingredients (except ice) in a blender
  • Add ice. Blend until you no longer hear the ice in the blender

Notes

Approximate nutrients per serving
  • Calories 196
  • Total Fat 5g
  • Saturated Fat 1g
  • Sodium 320mg
  • Carbohydrates 20g
  • Fiber 9g
  • Sugar 2g
  • Protein 23g

Pina Banana Smoothie

Print Recipe Pin Recipe
Prep Time 1 minute
Cook Time 1 minute
Course Snack
Cuisine American
Servings 1
Calories 253 kcal

Ingredients
  

  • 1/2 cup unsweetened pineapple juice
  • 1/2 banana, frozen
  • 1/2 cup water
  • 1 scoop vanilla protein powder
  • ice

Instructions
 

  • Blend all ingredients (except ice) in a blender
  • Add ice. Blend until you no longer hear the ice in the blender

Notes

Approximate nutrition per serving
  • Calories 253
  • Total Fat 2g
  • Saturated Fat 1g
  • Sodium 201mg 
  • Carbohydrates 42g
  • Fiber 9g
  • Sugar 23g
  • Protein 22g

Raspberry Cheesecake Smoothie

This protein shake is loaded in fiber.
Print Recipe Pin Recipe
Prep Time 1 minute
Cook Time 1 minute
Course Snack
Cuisine American
Servings 1
Calories 209 kcal

Ingredients
  

  • 2/3 cup unsweetened almond milk
  • 15 raspberries, frozen
  • 2 T Sour cream
  • 1 scoop vanilla protein powder
  • Ice

Instructions
 

  • Blend all ingredients (except ice) in a blender.
  • Add ice. Blend until you no longer hear the ice in the blender.

Notes

Approximate nutrition per serving.
  • Calories 209
  • Total Fat 8g
  • Fat 4g
  • Sodium 318mg
  • Carbohydrates 17g
  • Fiber 10g
  • Sugar 4g
  • Protein 23g

Very Berry Smoothie

Print Recipe Pin Recipe
Prep Time 1 minute
Cook Time 1 minute
Total Time 2 minutes
Course Snack
Cuisine American
Servings 1
Calories 362 kcal

Ingredients
  

  • 2/3 cup unsweetened almond milk
  • 1/2 banana, frozen
  • 1 cup mixed berries, frozen
  • 1/2 cup Greek vanilla yogurt
  • 1 scoop vanilla protein powder
  • ice

Instructions
 

  • Blend all ingredients (except ice) in a blender
  • Add ice. Blend until you no longer hear the ice in the blender

Notes

Approximate nutrition per serving.
  • Calories 362
  • Total Fat 4g
  • Saturated Fat 1g
  • Sodium 402 mg
  • Carbohydrates 49g
  • Fiber 14g
  • Sugars 22g
  • Protein 37g

Blueberry Smoothie

Print Recipe Pin Recipe
Prep Time 1 minute
Cook Time 1 minute
Total Time 2 minutes
Course Snack
Cuisine American
Servings 1
Calories 325 kcal

Ingredients
  

  • 2/3 cup unsweetened almond milk
  • 1/2 banana, frozen
  • 1/2 cup blueberries
  • 1/2 cup Greek vanilla yogurt
  • 1 scoop vanilla protein powder
  • ice

Instructions
 

  • Blend all ingredients (except ice) in a blender
  • Add ice. Blend until you no longer hear the ice in the blender

Notes

Approximate nutrition per serving
  • Calories 325
  • Total Fat 4g
  • Saturated Fat 1g
  • Sodium 383mg
  • Carbohydrates 43g
  • Fiber 11g
  • Sugar 21g
  • Protein 37g

Chocolate Spice Smoothie

Print Recipe Pin Recipe
Prep Time 1 minute
Cook Time 1 minute
Total Time 2 minutes
Course Snack
Cuisine American
Servings 1
Calories 233 kcal

Ingredients
  

  • 2/3 cup unsweetened almond milk
  • 1/3 cup cooked sweet potatoes
  • 1/2 t nutmeg
  • 1 cup fresh spinach
  • 1 T powdered cocoa
  • 1 scoop chocolate protein powder
  • ice

Instructions
 

  • Blend all ingredients (except ice) in a blender
  • Add ice. Blend until you no longer hear ice in the blender

Notes

Approximate nutrition per serving
  • Calories 233
  • Total Fat 4g
  • Saturated Fat 1g 
  • Sodium 214mg
  • Carbohydrates 22g
  • Fiber 5g
  • Sugar 6g
  • Protein 28g

Cherry Cheesecake Smoothie

Print Recipe Pin Recipe
Prep Time 1 minute
Cook Time 1 minute
Total Time 2 minutes
Course Snack
Cuisine American
Servings 1
Calories 291 kcal

Ingredients
  

  • 1 1/2 cups frozem cherries, pitted
  • 1 cup fat-free cottage cheese
  • 1/2 cup unsweetened almond milk
  • ice

Instructions
 

  • Blend all ingredients (except ice) in a blender
  • Add ice. Blend all ingredients until you no longer hear the ice in the blender

Notes

Approximate nutrients per serving
  • Calories 291
  • Total Fat 2g 
  • Saturated Fat 0g
  • Sodium 868mg
  • Carbohydrates 39g
  • Fiber 4g
  • Sugar 26g
  • Protein 33g

Pineapple Mango Smoothie

Print Recipe Pin Recipe
Prep Time 1 minute
Cook Time 1 minute
Total Time 2 minutes
Course Snack
Cuisine American
Servings 1
Calories 315 kcal

Ingredients
  

  • 1/4 cup pineapple chuncks
  • 1/4 cup mango slices
  • 1 banana, frozen
  • 1/2 t coconut extract
  • 1 scoop vanilla protein powder
  • 1/4 cup orange juice, low sugar
  • 1/4 cup water
  • ice

Instructions
 

  • Blend all ingredients (except ice) in a blender
  • Add ice. Blend until you no longer hear ice in the blender

Notes

Approximate nutrients per serving
  • Calories 315
  • Total Fat 3g
  • Saturated Fat 1g
  • Sodium 205mg
  • Carbohydrates 52g
  • Fiber 11g
  • Sugar 28g
  • Protein 23g
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Read more about the article You need to know how to avoid these top processed foods

What are processed foods?  Are they all bad?  No, but…

You need to know how to avoid these top processed foods.  Or at least, limit how much you eat of them.

Processed foods range from frozen fruits and vegetables to bacon, frozen meals, and hot dogs.

New here?  Thanks for stopping by.  After you read this post, check out my other blogs for the woman over 50 who wants to lose body fat while building muscle and eating foods you actually want to eat.

What are processed foods?

Unless you’re eating it out of your own garden or perhaps a farmers market, the food you are eating is most likely processed in some form.

The amount of processing can vary from minimally processed to ultra processed.

Minimally processed

Minimally processed foods are whole foods that contain all of their natural vitamins and nutrients. They may be slightly modified by removal of any inedible or unwanted parts, drying, pasteurization, refrigeration, freezing, placing in containers or vacuum packing.

The primary goal is to lock in freshness and nutritional quality while the food is at it’s peak.

This would include foods like bagged spinach, pre-cut and/or frozen fruits and vegetables.  

Ultra-processed

High or ultra-processed foods have added sugar, salt, fats or other substances, including artificial colors and preservatives.

This would include frozen meals, soft drinks, hot dogs, packaged cakes, cookies and salty snacks.

According to a study published in BMJ, ultra-processed foods represented 57.9% of the calories consumed and almost 90% of calories we get from added sugar.

What to watch for on the food labels

Trying to avoid all processed foods is nearly impossible.  We do have some tools to help us make informed decisions.

If the food you are eating comes in a package, it is processed.  Not sure how much it’s been processed?  Best place to look is the food label.

Let’s start with ingredients.  Generally speaking, the longer the list of ingredients the more the food has been processed. 

Let’s take this can of frosting.  I think we can all agree this is a processed food.  At first glance, we see a long ingredient list, 20g of added sugar.

Processed foods: the ingredient list

Looking at the ingredients list, I see: sugar, palm oil, water, corn syrup, corn starch, canola oil, and then a long list of other ingredients with amounts less than 2%.  Sugar is the first ingredient listed which tells us it is the most prevalent ingredient by weight.  I also see corn syrup which is another added sugar.

Processed foods: added sugar

Our can of frosting shows 20g of added sugar for a 2T serving.

A general guideline to follow is: 10% or less of your daily calories should come from sugar. 

To put this in perspective, if you’re eating 1500 calories a day, this would equate to 38g of added sugar per day.  You will have eaten more than half your daily amount of sugar with one serving of frosting (assuming you ONLY eat 2T).

Processed foods - added fat and sodium

Many processed foods will also have added fat and /or sodium.

 

In the case of our can of frosting, we know fat has been added based on the ingredient list which shows palm oil and canola oil.   Looking at the nutrition label can give you more info regarding the significance.  You’ll then need to compare that to your own personal goals and what else you’ve eaten for the day.

Why are processed foods bad?

The more a food is processed, the more nutrients are removed or destroyed.  Generally speaking, the highly processed foods will also add excess sugar, sodium and/or saturated “bad” fats.  They are usually low in fiber as well.

 

Processed foods are often designed to create a hyper-rewarding food experience. In other words, they are “designed” to trigger you to eat more.

 

Eating an excess of these foods is a common indicator for a poor nutrient dense diet, which can lead to obesity, high blood pressure and heart disease.

What are the benefits of processing foods?

Not all processing is BAD.  It’s all about finding the right balance.

 

Some foods are fortified with vitamins and minerals.  These could be nutrients that were removed from an earlier processing step or they may be added due to being a nutrient that has been found to be lacking in the diets of most individuals.

As mentioned above, minimally processed foods may include steps like cleaning, cutting, freezing foods to lock in nutrients and freshness while making them more convenient for us to cook and eat.

Top processed foods to avoid

I will also suggest that NO foods need to be avoided completely (unless you have a specific health condition requiring the elimination of a certain food).  There are foods that offer minimal to no nutritional value so these should be eaten in moderation.

Are you eating the food for the nutrition or for pure enjoyment?  If you’re going for nutrition, some foods to limit are:

  • processed meats, like bacon, sausage, pepperoni and hot dogs.  According to the World Health Organization’s International Agency for Research on Cancer, processed meats can be classified as carcinogens due to the amount of nitrates they contain.
  • frozen dinners, loaded in sodium.  Check labels and look for organic or low-sodium dinners.
  • cereal bars.  These sound healthy; however, most are loaded in added sugar so they digest quickly and leave you hungry.

How can you limit the amount of highly processed foods in your diet?

Here are some easy steps to consider as you begin to limit the amount of highly processed foods you eat.

  1. Spend the majority of your grocery shopping around the perimeter of the store.
  2. Eat more vegetables
  3. Drink more water
  4. Read the food labels so you can make informed decisions
  5. Replace ultra/highly-processed foods with minimally processed foods

Pulling it all together...

  1. No foods need to be eliminated completed.
  2. Make informed decisions by reading the nutrition label, including the list of ingredients
  3. Watch for added sugar, sodium and saturated fats.
  4. Limit your consumption of highly processed meats like bacon, sausage, hot dogs and pepperoni
  5. Fewer ingredients generally means less processing
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Minimally processed foods
Read more about the article What are the best healthy fats for women over 50?

What are the best healthy fats for women over 50?

If you’re approaching or over 50, you may be noticing extra weight gain or stubborn fat that just won’t go away.  Sound familiar?

Can you lose weight eating fat? What are the different types of fats?  Does eating fat make us fat?  What fats should you eat more of?

Best healthy fats for women over 50

Healthy fats are an essential part of our diets.  Fat was really demonized back in the 80’s.  The craze was all about fat-free everything.  I still remember thinking I could eat all the Snackwell cookies I wanted because they were FAT-FREE!

We’ve learned a lot over the years and yet it can still be confusing.

In this blog, I cover all you want to know about healthy and unhealthy fats so you can lose weight, have more energy, be healthier and LOVE your body.

New here?  Thanks for stopping by.  After you read this post, check out my other blogs for the woman over 50 who wants to lose body fat while building muscle and eating foods you actually want to eat.

What are the types of fats? Healthy vs Unhealthy Fats

Healthy Fats

The American Heart Association recommends that most of the fat we eat be polyunsaturated or monounsaturated fats; therefore, these are the best healthy fats for women over 50 too.

All foods with fat have more than one type of fat.

What are polyunsaturated fats?

Without being overly technical, a polyunsaturated fat is a fat molecule with more than one unsaturated carbon bond. Oils with polyunsaturated fat tend to be liquid at room temperature.

Polyunsaturated fats are essential fats your body needs and cannot produce. You must get these from the foods you eat.

What are the two types of polyunsaturated fats?

There are 2 types of polyunsaturated fats that are considered essential fats (ie. our body needs and cannot produce.)  As mentioned above, these fats must come from the food you eat.

  • Omega-3 fats are important for brain, nerve and eye development in infants.  They also help to strengthen our immune system and may lower the risk of heart disease and stroke.
  • Omega-6 fats also support our immune system and are important for blood clotting.  Some research indicates omega-6 may help with rheumatoid arthritis and dermatitis; however, more research is needed.

What are monounsaturated fats?

Monounsaturated fat is a fat molecule with one unsaturated carbon bond.

Like polyunsaturated fats,  monounsaturated fats are essential fats your body needs and cannot produce. You must get these from the foods you eat.  They are also liquid at room temperature and can come from plant and animal sources.

Monounsaturated fats can help lower LDL “bad” cholesterol, which helps lower your risk for heart disease and stroke.

And now, let’s dive in to those unhealthy fats. The ones you definitely want to eat in moderation (saturated fats) or not at all (trans fats).

Unhealthy Fats

A diet high in Saturated Fats has been shown to increase risk of heart disease and raise cholesterol.  Our goal should be to keep saturated fat intake low.  The American Heart Association recommends keeping saturated fat below 10% of total calories.

Trans Fats  can be found in natural and artificial forms.  They naturally can occur in meat and dairy.   Natural forms of trans fats are believed to be safe and may even be beneficial. 

Artificial Trans Fats are the worst type of fat.  There are no health benefits and there is no safe limit of consumption.  These are considered hazardous to your health.

Most trans fats are the result of a process called hydrogenation.  This process was created to turn healthy oils into solids so they would last longer.  They have been banned in the US due to increased risk of heart disease, diabetes and stroke.

Best Healthy Fats for Women Over 50

Below is a quick reference comparison of foods high in healthy fats.

Healthy Fats from Oils

Extra Virgin Olive Oil

  • Serving size – 1T
  • Calories per serving – 120
  • Total Fat -14g
  • Monounsaturated Fat – 10g (71% of fat)
  • Polyunsaturated Fat – 1.8g
  • Saturated Fat – 2.2

Canola Oil

  • Serving size – 1T
  • Calories per serving – 120
  • Total Fat – 14g
  • Monounsaturated Fat – 8g (57% of fat)
  • Polyunsaturated Fat – 3.6g
  • Saturated Fat – 1.1g
  • Trans Fat -.2g

Healthy Fats from Nuts

Walnuts

  • Serving size – 1 ounce/approx 14 halves
  • Calories per serving- 185
  • Total Fat – 18g
  • Monounsaturated Fat – 2.5g
  • Polyunsaturated Fat – 13.5g (75% of fat)
  • Saturated Fat – 1.7g

Almonds

  • Serving size – 1 ounce/approx23 almonds
  • Calories per serving- 165
  • Total Fat – 14g
  • Monounsaturated Fat – 11g (80% of fat)
  • Polyunsaturated Fat – 2g 
  • Saturated Fat – .7g

Healthy Fats from Nut Butters

Almond Butter

  • Serving size -2T
  • Calories per serving – 198
  • Monounsaturated Fat – 10g
  • Polyunsaturated Fat – 4.4g
  • Saturated Fat – 1.4g

Peanut Butter

  • Serving size -2T
  • Calories per serving – 188
  • Monounsaturated Fat – 8g
  • Polyunsaturated Fat – 4.4g
  • Saturated Fat – 3.3g

Healthy Fats from Fish

Wild Salmon

  • Serving size -155 grams or appox 5.5 ounces
  • Calories per serving – 261
  • Total Fat – 10g
  • Monounsaturated Fat – 2.2g (22% of fat)
  • Polyunsaturated Fat – 2.3g (23% of fat)
  • Saturated Fat – 1.4g

Mackerel

  • Serving size -136 grams or appox 5 ounces
  • Calories per serving – 415
  • Total Fat – 34g
  • Monounsaturated Fat – 11g (32% of fat)
  • Polyunsaturated Fat – 8g (24% of fat)
  • Saturated Fat – 10g

Healthy Fats from Seeds

Sunflower Seeds

  • Serving size -1 ounce
  • Calories per serving – 166
  • Total Fat – 14.5g
  • Monounsaturated Fat – 5.3g (37% of fat)
  • Polyunsaturated Fat – 6.5g (45% of fat)
  • Saturated Fat – 1.2g

Pumpkin Seeds

  • Serving size -1 ounce
  • Calories per serving – 126
  • Total Fat – 5g
  • Monounsaturated Fat – 1.7g (34% of fat)
  • Polyunsaturated Fat – 2.7g (54% of fat)
  • Saturated Fat – 1g

Healthy Fats from 2 other Popular Foods

Regular Whole Egg

  • Serving size -2 large eggs
  • Calories per serving – 156
  • Total Fat – 10g
  • Monounsaturated Fat – 4g (40% of fat)
  • Polyunsaturated Fat – 1.4g 
  • Saturated Fat – 3.2g

Avocado

  • Serving size – 1/3 avocado; approx 50 grams
  • Calories per serving – 80
  • Total Fat – 7g
  • Monounsaturated Fat – 4.8g (69% of fat)
  • Polyunsaturated Fat – .9g
  • Saturated Fat – 1g

How much fat should a woman over 50 eat ...

To Lose Weight?

Some studies have shown that diets high in monounsaturated fat have been effective with weight loss. Keeping your total calories at a healthy level, consider increasing your monounsaturated fats to 20% of total calories.

 

In other words, if you’re eating 1500 calories per day, you would want to consume 33 grams of monounsaturated fat, while keeping total fat below 58 grams.

To Gain Muscle?

Your body uses fat to provide energy during strength training.  As a guideline, you should eat between 20 – 35% of your total calories in fat, with 10% or less in saturated fats.

Side note: If you’re looking to build muscle, you may be interested in my FREE 7-day at-home workout plan.

For more tips on meal planning so that your protein and carbohydrates are also within healthy guidelines, grab my Step-by-Step guide to Planning Healthy Meals you Actually Want to Eat.

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What foods are high in unhealthy fats?

Saturated Fats

Saturated fats should be limited to 10% of your total calories.  For example, if you’re eating 1500 calories per day, your saturated fat would ideally be 16g or less per day.

The primary sources of saturated fat are:

  • Red meat – not all red meat is high in saturated fat.

5 oz ribeye steak packs 76g of saturated fat. Whereas a, 5oz sirloin steak comes in at 8g saturated fat.

  • Whole milk – 1c contains approximately 4.6 grams of saturated fat
  • Whole fat cheese – 1 oz slice provides approx 5 grams of saturated fat
  • Butter – 1T will give you approximately 7 grams of saturated fat
  • Ice Cream – 1/2c equates to approximately 4.5 grams of saturated fat.  Have you ever measured out a 1/2c of ice cream?  It’s not very much!

Side note: you don’t have to avoid saturated fats.  However, you do want to eat them in moderation.  Like in the example above, it doesn’t take much to add up to the 16g per day.

Trans Fats

Trans fats not only raise LDL “bad” cholersterol, but they also lower HDL “good” cholesterol.

The primary sources of trans fats are:

  • commercially-baked cookies
  • doughnuts
  • muffins
  • packaged snack foods, like crackers and chips
  • stick margarine
  • vegetable shortening
  • fried foods, like french fries, fried chicken

Pulling it all together... Best healthy fats for women over 50

  • All fats contribute 9 calories per gram so calories quickly add up.
  • Total fats should be 20 – 35% of total calories
  • Goal is to keep saturated fats at 10% or less of total calories
  • Avoid all artificial trans fats
  • If you’re consuming 1500 calories per day, ideally your total fat would be 33 – 58 grams, with saturated fat at 17 grams or less.
  • Foods high in monounsatured fat are Extra Virgin Olive Oil, Canola Oil, Almonds, Almond Butter, Peanut Butter, Mackerel, Sunflower seeds, Avocados, Eggs
  • Foods high in polyunsaturated fat are walnuts, wild salmon, mackerel, sunflower seeds
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Following are some of the frequently asked questions I hear most often.  If you have addtional questions, be sure to leave a comment or send me a message.

FAQ

Most frequent questions and answers

Yes, it is recommended that you keep total fat to 20 – 35% of total calories with saturated fat at 10% or less.  All fats contain 9 calories per gram.

The appropriate number of calories will differ by person.  Factors to be considered include your current weight, your activity level, whether you are focusing on losing weight or gaining muscle.  In general, most women over 50 would need to consume 1400 – 1800 calories.

Yes, See the section above that refers to the best healthy fats from nut butters.  Peanut butter is an excellent source of healthy fats.

Healthy fats  provide energy.  They are needed to absorb fat-soluable vitamins – A, D, E and K.  Healthy fats support a strong immune system, help lower bad cholesterol “LDL” and raise good cholesteral “HDL”, which lowers risk for heart disease and stroke.

No, eating fat will not make you fat. Excess calories from any source, including fats, will cause you to gain weight. 

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good fats vs bad fats
Read more about the article Top foods to eat to build lean muscle
You want to build lean muscle, right? In other words: tone flabby arms, flatten your stomach, have lean hips and thighs! You’re here.  So I know that means you want to work hard AND you want to see the RESULTS of your hard work.
top foods to eat to build lean muscle

In this blog, I’m sharing what foods you need to eat to get the most benefit out of your strength training routine.

Knowing the top foods to eat to build lean muscle is key.  No-one wants to waste time exercising and NOT seeing results.

New here?  Thanks for stopping by.  After you read this post, check out my other blogs for the woman over 50 who wants to lose body fat while building muscle and eating foods you actually want to eat.
Food by itself won’t build muscle.  You first need to follow a strength training program. Check out last weeks post on Top 16 Exercises to Eliminate Flabby Arms.
For daily tips, inspiration, motivation and camaraderie, join our free Facebook group.  The group is for women approaching or over 50 who want to build muscle, lose body fat and have more overall energy.   I can’t wait to see you in the group.
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Why is nutrition important to build lean muscle?

If you’re building muscle, then you’re following a strength training program.  The right nutrition will assist your muscles as they repair themselves from a hard workout and as a result get stronger. Without it, you aren’t going to see the lean muscle gains you will with proper nutrition that includes an appropriate mix of protein, carbs and fats. When you eat a variety of proteins, carbs and healthy fats in the right portions you will also you lose body fat which makes your RESULTS (ie. lean muscle) more visible.

What you need to know about Nutrition to build lean muscle.

I won’t spend a lot of time on this, but I think it’s important to have some basic nutrition knowledge as a foundation.

Protein, Carbohydrates and Fats are the backbone of nutrition. You’ll also hear them called “macros” or macronutrirents.  These are nutrients that we need in large quanities in order for our bodies to function at their peak. AND, we need all 3!

For more info on macronutrients and the importance of tracking them if your goal is to lose weight, check out this blog.

General guidelines for each macronutrient as a percentage of total calories are:

  • Protein 10 – 35%
  • Carbs 45 – 65%
  • Fats – 20 – 35%

For more information about how to create a simple meal plan using macros and more protein, carb and fat recommendations, grab my Step by Step Guide to Meal  Planning with Macros.

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High protein foods to build lean muscle

Protein is by far the most critical macronutrient when building muscle. Side note:   That does not mean you can ignore the carbs and healthy fats though. Although this list in not all-inclusive, here are my favorite protein choices.

1. Chicken breast

Chicken is one of my absolute favorite proteins.  It is loaded with protein.  A 3-ounce serving has approximately 26 grams of protein and 140 calories.

2. Eggs

Another one of my daily staples.  We all think of eggs for breakfast, but I also love them for a quick dinner when I’m short on time.

A serving of eggs would be either 2 whole eggs or 8 egg whites.  Pesonally, I like to have 1 whole egg and 4 egg whites.  This is approx 135 calories and 22 grams of protein.

3. Wild Salmon

For some, salmon may be acquired taste.  Others love it.

Salmon is an excellent source of protein as well as omega-3 fatty acids.

One thing to keep in mind when you’re shopping for salmon- not all salmon is created equal.

The best choice for salmon is wild.  Shop carefully as most salmon in the grocery store is farm-raised.  Wild is also more expensive, but worth the extra money (in my opinion).

4. Greek Yogurt

Greek yogurt is a fantastic high-protein food.  A couple things to keep in mind:

  1. not all yogurt provides the same nutritional values
  2. check nutrition lables specifically for protein and sugar
  3. regular yogurt will be much lower in protein than greek yogurt
  4. sugar content will vary significantly
I prefer plain greek yogurt.  Protein is usually around 16-18g with sugar around 6 grams.  For added sweetness, I like to add blueberries.

5. Lean Beef

Beef often gets a bad wrap, but that doesn’t mean you can never eat beef again. 

The question to ask is “how lean is the beef you are eating?”

For example, a 70% lean ground beef delivers 28g of fat; whereas, a 95% lean ground beef has approximately 5 grams.

AND, more fat also means more calories.

6. Lean Turkey Breast

Turkey breast is an excellent souce of protein with nearly no fat.  Definitely a great option with 25g of protein in a 3 ounce serving.

7. Cottage Cheese

Cottage cheese has a unique texture and that can be a turn-off for some.  Personally, I love cottage cheese.  It comes in a variety a fat levels – from high fat to fat-free.  It really depends on how many calories you can afford.  I generally go for fat-free.

The big thing I look at with cottage cheese is sodium.  It is higher in sodium than most of the other proteins.  Again, it just depends on whether you’re already getting a lot of sodium from the other foods you’re eating or not.

A cup of cottage cheese has approximately 28 grams of protein.

8. Protein Powders

I’m frequently asked if protein powders are necessary.  My opinion is no; however, I drink a protein shake every day.  For me, it is a convenient and delicious way to get a healthy snack and more protein.  Protein powders vary considerably so you really need to check labels and know what you are eating/drinking.  You want a high quality protein powder that doesn’t have a lot of fillers.

I also add other foods, like spinach, sweet potato, banana, almond milk, cocoa, to my protein powder.  A protein shake does not need to be something you just swig fast to get it done. 

For years, I drank protein shakes merely to get the protein I needed, but didn’t necessarily enjoy it. No more.  Now it is an afternoon snack I look forward to.  Make it a treat you enjoy.

9. Fish

There are a variety of fish to pick from.  First, I’d say, pick a fish you like.  Tilapia is a great choice, but I also like flounder and cod.   Fish is a lower calorie protein, but packed with protein.  A 3-ounce serving of Tilapia has 21 grams of protein. 

How much protein do you need to build lean muscle?

This is a balance between getting 10 – 35% of your calories from protein and approx 1g per pound of body weight.  It also depends on how hard and how often your’re exercising.  By looking at these two metrics, you should be good.

For a 150 pound women who eats 1800 calories per day, and completes intense strength training 4 or more times a week, her recommended protein would be:

  • based on macros would be approximately (10 – 35%) – 45 – 158 grams
  • based on her weight, her protein would be approx 150

If building muscle is your goal, you’ll want to be on the higher side of the 10 – 35% range.  

Complex carbs to build lean muscle

So, why exactly do you need to eat carbs to build lean muscle?  Carbs are the primary source of energy and when you are following a strength training program, your muscles need energy.

If you aren’t eating carbs, then your body is forced to find energy elsewhere – like using protein or breaking down muscle tissue.

You may have noticed I’m saying “complex” carbs.  We’ve all heard “carbs are bad”, “don’t eat carbs” etc, right?  Well, not all carbs are created equal.  We’re going for carbs higher in fiber and low in sugar.

1. Quinoa

Although quinoa is a carb, it also has a fair amount of protein at 8 grams per cup.  1 cup of quinoa has 40 grams of carbs.  You may be thinking “wow, that’s a lot”, but it also has 5 grams of fiber! Side note: we need 25 – 30 grams of fiber per day.

2. Brown Rice

Brown rice is another complex carb that provides great energy for your workout.  More energy generally means you can workout harder and that means improved strength and more lean muscle mass.  1/2 cup of brown rice is about 25 grams of carbs

3. Sweet Potatoes

Sweet potatoes are another great complex carb.  It’s best to forego the brown sugar and butter.  I like to sprinkle cinnamon on my sweet potatoes. 1/2 cup of sweet potatoes is about 14 grams of carbs.

4. Oats

Oats are a staple in my diet.  I eat oatmeal every single morning for breakfast (along with my eggs).  Oats are a great energy source to start the day. A cup of cooked oats has approx 27 grams of carbs.

5. Blueberries

Blueberries are one of those “superfoods” that offer so many nutritional benefits.   They are packed with antioxidants and potassium.  Not only can they reduce your risk of heart disease and cancer, but they are also anti-inflammatory.

6. Bananas

I love bananas. Did you know that 1/2 a banana is 1 serving?  Bananas also make your protein smoothy extra smooth and creamy.  And you only need 1/2 banana to do the trick.  Bananas are loaded in vitamins and an excellent source of energy.

7. Vegetables

I’ve yet to meet anyone who over eats on veggies.  Veggies are an excellent complex carb loaded with tons of vitamins and minerals.  My favorites are:

  • Spinach
  • Broccoli
  • Bell Peppers
  • Green Beans
  • Asparagus

Fill your plate with colorful veggies and Enjoy!

Side note:  If you find it difficult to limit your carbs, especially specific carbs, then your best option may be to skip that particular food.  For example, whole grain bread is a good complex carb; however, for me, I LOVE bread.  I know that it is difficult for me to have just one slice.  So, I limit how often I even buy it.  I will have it occassionally.

Healthy Fats to build lean muscle

So, why are healthy fats needed to build muscle?  

Fat is a source of energy which you definitely need when you’re incorporating a strength training routine.  

It’s also important you don’t eat too much healthy fat.  Fats provide twice the calories of protein and carbs so those calories can add up fast.

This one of those “a little goes a long way” moments to keep in mind.

1. Almonds

2. Extra-virgin olive oil

3. Avocado

4. Walnuts

5. Fatty Fish

Are there foods to avoid when building lean muscle?

This probably won’t come as a big surprise.  If you want the best results meaning you are building lean muscle and you aren’t hiding that muscle under layers of fat, then yes. 

With that said, I don’t recommend avoiding your favorite foods to the extent you feel deprived.  Once you start feeling deprived, it will be much more difficult to stick to your nutrition plan. 

Remember, whether you’re eating to lose weight or to build muslce, everything in moderation.

Here are some of the foods I personally avoid (most of the time):

  • alcohol
  • excess added sugar
  • fast foods
  • fried foods
  • heavy cream sauces
  • processed foods

What if you're a picky eater?

Well, I’ve got you covered on this one.  I’m one of the pickiest of eaters, but getting better… slowly. You probably like at least a few of the foods I’ve listed.  Start there. For more tips, check out my blog Picky eaters guide to eating healthier. No matter how picky you are, you can still find high-protein foods you enjoy and build lean muscle.

Pulling it all together

How about a quick and simple meal plan to pull it all together?
  • Breakfast: Eggs (either 2 eggs or 1 egg and 4 egg whites), oatmeal.  Bonus: add spinach or mushrooms to your eggs.
  • AM Snack:  Low-fat cottage cheese (or plain greek yogurt) and blueberries (maybe even a small handful of almonds or walnuts)
  • Lunch: Grilled chicken, brown rice and broccoli
  • PM Snack: Protein shake – chocoloate protein powder, 1c spinach, 1/2 banana ( or 1/2c cooked sweet potato) and almond milk
  • Dinner:  Wild salmon, quinoa, green beans (or asparagus)
Feel free to make tweaks to match your likes.  Hopefully, this gives you an idea of what a healthy protein-packed high energy meal plan looks like.

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Read more about the article Your body’s reaction to caffeine

What is your body’s reaction to caffeine?  Is caffeine good or bad?  How much caffeine is ok?  Should you swear off caffeine or are there actually health benefits from consuming caffeine?  In this post, I’ll share my research and answer these questions and more.

New here?  Thanks for stopping by.  After you read this post, check out my other blogs for the woman over 50 who wants to start living and aging in a healthier manner so she can can have more energy and feel great for years to come.

What is caffeine?

Caffeine is a central nervous system stimulant.  That sounds bad, huh? 

Before you start worrying about how you’re going to get through the morning without your cup of coffee, let’s look at both the benefits and risks of drinking or eating foods with caffeine.

There are limits to how much caffeine is recommended.

Staying within those limits could provide some health benefits.

Your body's reaction to caffeine: how much caffeine is safe?

Mayo Clinic recommends keeping your caffeine consumption at 400mg or less.  That is equivalent to 4 cups of coffee.

Your body's reaction to caffeine: health benefits of caffeine

Most of us who drink caffeine (be it your morning cup of coffee, tea, soda or an energy drink) appreciate the boost of energy that helps get our day started or perhaps the boost in mid-afternoon, but there are other potential benefits. If you’re an athlete or just wanting to give it your all for your daily workout, caffeine has been shown to boost athletic performance. According to healthline.com, caffeine has also been linked to a 45% lower risk of suicide.  Have you ever noticed feeling more upbeat when you drink caffeine?  I definitely have!! In addition, the mayoclinic.org article “Does coffee offer health benefits?”, states  that coffee (which is the most popular form of caffeine) may protect us against Parkinsons Disease, Type2 Diabetes, liver disease (including liver cancer), heart attack and stroke.

Your body's reaction to caffeine: risks of too much caffeine

So, how does your body react if you have too much caffeine? Some of the most common symptoms and risks are:
  • headaches, insomnia, nervousness, irritability, fast heartbeat, muscle tremors, diarrhea
  • temporary increase in blood pressure
  • prevents absorption of of calcium in the bones which could lead to osteoporosis
  • may worsen hot flashes
If you have any pre-existing heart issues, check with your doctor before consuming caffeine since it is known to elevate heart rate.

Not necessarily a benefit or a risk; however, I wanted to mention that caffeine is a diuretic and caffeine isn’t stored in the body, so you may notice an increase in urination.

How much caffeine is in the foods we eat/drink?

  • 8oz decaf coffee – 2-15mg
  • 1oz dark chocolate – 23mg
  • 8oz green tea – 28mg
  • 8oz iced tea – 25-48mg
  • 12oz soda – 34-54mg
  • 8oz black tea – 47mg
  • 8oz brewed coffee – 96mg
  • 2oz double shot espresso – 126mg
  • 2 tablets over-the-counter pain medication – 130mg
  • 16oz energy drink – 140 -350mg
  • powdered caffeine – 1t = 28 cups of coffee (avoid)
NOTE: not all food labels will show if it contains caffeine.   So, just because it isn’t listed doesn’t mean there is no caffeine.

Whether you drink/consume caffeine is a personal choice.  As with most topics regarding health, there is still much research to be done. 

Although caffeine appears to be safe for the healthy adult as long as you keep conumption at or below 400mg, check with your doctor when deciding whether caffeine is appropriate for you and your circumstances.

Steps for reducing caffeine consumption

If you decide to reduce your caffeine consumption, a gradual reduction may be your best approach.

Stopping caffeine cold-turkey could result in symptoms such as headaches, fatigue, irritability, and difficulty focusing.

A gradual reduction should minimize the withdrawal effects.

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Read more about the article Picky eater’s guide to eating healthier
Adult picky eaters

Let this blog be your Picky Eaters guide to eating healthier as I share what has worked for me.

The title of “Picky eater” is not restricted to children.  I’ve been a picky eater my entire life.  As an adult, I have found ways to still eat heathy despite my status as a “picky eater”.

 

New here?  Thanks for stopping by.  After you read this post, check out my other blogs for the woman over 50 who wants to lose weight while eating foods you actually want to eat.

Defining Picky Eater

I’ll define picky eater this way.  You might be a picky eater if you:

  • are very particular in the types, textures, color, smell of foods
  • are unwilling to try new foods
  • have a large list of foods you won’t eat
  • dislike a food before you’ve even tried it
  • don’t want any foods mixed or even touching on your plate

Is it possible for picky eaters to eat healthier?

Absolutely.  First, there are no “healthy” foods you MUST eat. 

Most of us picky eaters have a few healthier foods we like.  You may not be preparing it in the most healthy way, but if you like the food in general you’re off to a good start.

Picky Eaters Guide to Eating Healthier - Focus on what you like

Take inventory of any healthier foods you do like. 

Think about fruits and vegetables, lean protein like chicken, turkey, fish, eggs, greek yogurt, even beef can have a place on the healthy eating list.

Picky Eaters Guide to Eating Healthier - Eating more vegetables

Let’s start with vegetables because that is the most common disliked food group of picky eaters, me included.

If you have one or two vegetables that you do like, start with those.  For me, it was green beans.

If you’re like I was and really only like one vegetable, you’re probably going to get sick of it quickly.

Here’s what I did to start eating more vegetables:

I found that I actually like many “raw” vegetables.  Iceberg lettuce was the only lettuce I ate.  So, I started with iceberg and began adding just a little bit of spinach.  I gradually increased the spinach until I no longer needed or wanted the iceberg lettuce.

You may also find that how the veggies are prepared makes a huge difference.  Do you like your veggies soft or with a crunch?  I need mine to have a crunch. Over-steamed and I’m not likely to eat them.

Steamed vegetables for picky eaters
Hiding vegetables in your green smoothy
  • Hide them in a fruit smoothy. Hide is relative especially if you’re “hiding” spinach or kale in your smoothy.  You won’t be able to hide the “green” color. 
  • When it came to my green smoothie, I started with a small amount of spinach and piled on the banana, and grapes.  Not quite the “perfect” healthy smoothy yet, but making progress.
  • If you have a problem with the green color, like I did, close your eyes the first time you drink it.  Once you realize how good it is, you probably won’t mind the “green” any more.  At least I don’t.

Picky Eaters Guide to Eating Healthier - Cover them up

When I’m going to try a new food that I’m a bit apprehensive about trying, I will start with”covering them up”. 

For example, add a cheese sauce to steamed broccoli.  Not the most healthy dish with the cheese sauce; however, you can slowly use less cheese sauce as your taste buds  adjust to the new food.

You can do the same thing with breadcrumbs.  Breadcrumbs were the perfect coverup when I  tried eggplant for the first time.

Picky Eaters Guide to Eating Healthier - Pair with foods you like

Another idea is to pair the “new” food with something you know you like. 

Let’s say you love a pizza loaded with meat toppings -hold the veggies.

You can keep your pizza as is with the meat toppings and add some peppers or onion.  Just a little to start.

Picky Eaters Guide to Eating Healthier - Gradual changes to existing recipes

Have a favorite recipe that could be made healthier?  I like to make changes to the recipe gradually.  That way if it doesn’t turn out like I wanted I know exactly what caused it. Changes to the recipe may result in a different texture and or a slightly different taste.  Remember, our taste buds will adjust if we give it a try. Mayo Clinic has a great list of healthier substitutions for recipes in their article “Healthy Recipes: A guide to ingredient substitutions”.

So, hopefully you now know, even picky eaters can eat healthier.  If you’d like some tips on creating a healthy meal plan, grab your FREE copy of my Step-by-Step Guide to Meal Planning with Macros.

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Read more about the article Basic meal planning with foods you actually want to eat
meal planning basics

In this post, I will share my tips for basic meal planning with foods you actually want to eat.  We don’t all have the same reason for wanting to meal plan.  Some common reasons are:

  • avoid the stress of that last minute decsion of “what’s for dinner?”
  • plan healthier meals to support health and/or fitness goals
  • allow for meal prepping in advance
  • save time running to the grocery several times a week
  • reduce the number of meals eaten out

This is just a start of the potential reasons you may be interested in meal planning.

New here?  Thanks for stopping by.  After you read this post, check out my other blogs for the woman over 50 who wants to adopt healthy living.

I’ll be sharing many of my tips and some general guidelines for getting started with basic meal planning.  For even more info, grab my FREE Step-by-Step-Guide to Meal Planning with Macros.

It’s important to realize, no one plan is perfect for everyone.    Take what works for you, and adjust what you need to adjust.  If you have any health concerns, always consult your physician.

OK, Let’s jump in.

How many calories should be in your basic meal plan?

This is tricky enough if you’re planning meals just for you.  If you’re planning for a family, you’ll need to consider that everyone probably has different calorie needs.  For this post, we’ll focus on creating a meal plan with one person in mind, You.

There are tons of calorie calculators available online.  They will all give you a different answer.  It doesn’t really matter.

I know that doesn’t make sense, but hear me out.  You just need a starting point and you’ll be adjusting as you learn what works for your body.

If you are anything like me, you want a calculation to get you started.  The Mayo Clinic Calorie Calculator is a great one.  Super simple to use.  Click the button below to get an estimate of the calories you need to maintain your current weight.

Calorie Calculator

How do you determine what foods to put in your meal plan?

Now that you know how many calories you’re going to use for your basic meal planning, you’ll  want to pick the foods you like and actually want to eat.

Sound good so far?

In order to keep it super simple, pick 3- 4 foods from each food group below.  You’ll find a list of options for each food group here.

Protein

Sources of protein

Carbohydrates

Complex Carbohydrates

Fruit

Vegetables

You’ll also want to pick some healthy fats.  These are foods like avocado, extra-virgin olive oil, nuts and seeds.

Basic Meal Planning with Macronutrients

How many servings of each food group you want in your meal plan will depend on several factors:

  • how many calories are you using in your meal plan
  • are you wanting a specific distribution of macronutrients
  • your health and fitness goals

What are macronutrients?

Macronutrients, often referred to as “macros”,  are the nutrients our bodies need a significant amount of daily, like protein, carbs, and fats. For more info on macronutrients and why you should care about them, check out my recent blog “5 reasons you want to start counting macros today”.

Creating a Basic Meal Plan

As I mentioned earlier, there is no one perfect meal plan.  This is just one way to create your baseline plan.  As you see what works for you, you can adjust.

As an example, let’s create a sample meal plan for Karen.  She wants approximately 1700 calories in her plan and likes to eat 3 main meals with 2-3 snacks.

Karen's picks from each category

Chicken, fish, eggs, greek yogurt

Sources of protein

Oatmeal, sweet potatoes, whole grain bread

Complex Carbohydrates

Bananas, apples, berries,                  

Carrots, bell peppers, green beans, jicama

Let’s take a look at what a meal plan might look like for Karen.

Using foods Karen likes to eat, I filled in the template with those foods.  This meal plan comes out to appoximately 1600 calories, giving Karen a little wiggle room if she’d like to have an extra snack.

This is a starting place, you can move foods around between meals to suit your preferences.  Increase portion sizes, add in a low-calorie dessert or another snack to increase calories.

Play with it.  Adding in recipes with lots of ingredients adds a layer of complexity.  If you’re just starting, try to avoid fancy recipes and keep it simple.

How do you know the calories and macros of the foods in your meal plan?

I recommend using a calorie/macro tracking app.  There are several to pick from.  One of the most popular is Myfitnesspal. I, personally use Loseit. Apps are easy to use and a quick way to judge if your meal plan is giving you the calories and nutrients you need.

If you haven’t grabbed my Step-by-Step Guide to Meal Planning with Macros, you can do it now.  Just click the button below. It’s completely free.

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Read more about the article Top 5 Grocery Store Protein Bars
Top 5 Grocery Store Protein Bars

Protein bars are great for a quick snack when you’re on the go.  There are literally hundreds to pick from so how do you know which one’s are the best?  In this post, I share my Top 5 Grocery Store Protein Bars.

 

Check back for future posts on more protein bars.  I just couldn’t review them all at one time.

 

Which bar is right for you will depend on many factors, such as your nutrition goals, reason for eating a protein bar, personal taste perferences.

 

Note: I am not affiliated with any of these companies.  These are purely my personal opinions.

If you haven’t grabbed my FREE Step-by-Step Guide to Meal Planning with Macros, you can grab it here. With the guide you can quickly estimate how many calories you should be eating, how much protein, carbs and fat you should be eating each day and so much more.

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New here?  Thanks for stopping by.  After you read this post, check out my other blogs for the woman over 50 who wants to lose body fat, gain muscle and have an amazing body.

I looked primarily at the nutritional values and taste for determining my top 5 grocery store protein bars.  As you know, taste is highly subjective.  I’ll start with number 5 and work down to my #1 grocery store protein bar.  Click here if you want to skip to #1.

Grocery Store Protein Bar #5 - Think! Creamy Peanut Butter

Top 5 Grocery Store Protein Bars

Think! made the top 5 primarily due to it’s high protein content of 20g and no sugar.  It does have 11g of sugar alcohol.  Sugar alcohols are a type of sweetener.  

 

On a scale of 1-5 for my personal taste test, I gave this one a 3.  It was just ok.  

Grocery Store Protein Bar #4 - Almond Butter Chocolate Brownie

Larabar Protein made the top 5 primarily due to it’s low saturated fat, a decent amount of fiber and minimal added sugars.  The protein was on the low end at 11g.

 

My personal taste test rated the Larabar as average at a 3.

Top 5 Grocery Store Protein Bars - Larabar Protein

Grocery Store Protein Bar #3 - Quest Chocolate Chip Cookie Dough

Top 5 Grocery Store Protein Bars - Quest Bar

Quest made the top 5 due to it’s high protein content of 21g, low saturated fat of 3g, only 1g of sugar and a high fiber content of 14g.   

 

On a scale of 1-5 for my personal taste test, I gave this one a 4.  I really like the taste of this bar.  

 

However, my stomach did not.  I’m not sure what ingredient my body didn’t like.  I had a reaction similar to my lactose intolerance – bloating and cramping.

 

So, why did this bar rate so high on my top 5?  It’s still a great protein bar.  Just doesn’t work for me.

Grocery Store Protein Bar #2 - Nature Valley Protein - Peanut Butter Dark Chocolate

Nature Valley Protein made the top 5 primarily due to it’s low saturated fat, 6g of fiber.  The protein was on the low end at 10g.

 

My personal taste test rated the Nature Valley Protein bar at a 5.

Grocery Store Protein Bar #1 - Pure Protein Lemon Cake

Top 5 Grocery Store Protein Bars - Pure Protein Lemon

My number 1 favorite.  The Pure Protein bar has a lot going for it.

 

Low sodium, low saturated fat, 4g of fiber, low sugar and high protein.

 

And the taste, a definite 5!  This is one I have to remind myself to only have ONE.

Here’s a quick overview of the nutrition in all 5 bars.

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Read more about the article 5 Reasons you want to start counting macros today
If you’re wondering “What the heck is a macro and why should I care?”, stay with me.  Want to speed up your weight loss?  What to feel more energetic?  In this blog, I share 5 Reasons you want to start counting macros today.

If the thought of counting macros has you a little weary, no worries.  With a little practice, it will become second nature. 

New here?   Thanks for stopping by or welcome back.  After you read this blog, be sure to check out some of my other articles for women over 50 who want to lose body fat, build muscle and create fit and strong bodies.

What is a macro?

Macro is short for macronutrients which consist of Protein, carbohydrates and fats. Each macro has multiple jobs and we need all 3 of them.

Protein

Protein is needed to help build and repair muscle. However, eating protein and sitting on the couch won’t build muscle. But, how much do you need and how do you know if you’re getting enough? Check out the recommendations below.  The only way to know how much protein you’re eating is to start counting macros.
Our bodies are naturally losing muscle every year. By adding strength training to your routine, you can slow or stop the loss of muscle. For tips on building muscle, check out Secrets to a Strong, Healthy Female Body.

Carbohydrates

Oh, the dreaded carbs! Carbs have gotten a bad wrap in my opinion. Maybe, because we tend to eat way too many carbs. When you start counting macros, you may be surprised.  But completely ditching them isn’t the answer either. We need to find a happy medium. We also need to eat more of the complex carbs and limit the simple carbs, like sugary treats.

Carbs give us energy.  So, whether you need energy to think or energy to train for your first half marathon, complex carbs are your friend. See below for general guidelines on how many carbs to eat.

Fats

Do fats make you fat? Should you avoid them? Does it matter what kind of fat you eat? 

Fats in and of themselves don’t make you fat. Too many calories and not enough exercise does that. Do you remember the fat-free era? Well, I was all over that. If it said fat-free , it went in my grocery cart.    So, we’ve learned a lot over the years.

 

Fat-free isn’t necessarily good or bad. I eat some food that are fat free, but I also don’t avoid healthy fats. We need healthy fats so our bodies can absorb fat soluable vitamins like Vit A, D, E and K. You can easily get plenty of healthy fats from salmon, nuts, avocados and olive oil.  For just how much you need, check out the guidelines below and then start counting macros.

Do I need to start counting macros? I'm already tracking my calories.

If you’re counting your calories,  you are doing great.  Knowing how many calories you’re eating is where most of us start.  Calories count the quantity of food you eat and we all know that eating too many calories can cause us to gain weight.  Macros count the quality of the food you eat.  To illustrate,  an average plain donut has approximately 260 calories.  So does a breakfast of 2 eggs, a slice of whole grain bread with peanut butter.

Yes, we all know that the breakfast of eggs has more nutrition than the donut.  What if you  want to have that donut?  How do you know how to adjust the rest of your day to account for it?  When you’re tracking, you’ll know exactly what you need to do.

There are no bad foods; just foods we eat in moderation.

How does counting macros help with weight loss?

The simple answer – Yes!

Counting macros helps with portion control

Even healthy foods have calories.  If you feel like you’re eating healthy and the scale still isn’t budging, it could be due to your portion sizes.

If you’ve never measured or weighed the food you’re eating, it is likely that your one serving is closer to 1 1/2 or 2 servings.

When you are counting macros accurately, you’ll want to know your portion size.

Counting macros helps you make more informed food choices

Sometimes you will want to eat that not-so-healthy food.  Go for it.  Track it.  Eat it and enjoy.

Other times, you will want to make the healthiest choice so that you can reach your weight loss goal faster.  By counting macros, you can easily see the difference between foods.

I have found that when I track the food BEFORE I eat it, I may change my mind and opt for a healthier option.

Either way, you’re making an informed choice.

Counting macros guides you to eat more nutritious foods

Counting macros is the most effective way to lose weight.  When you can see how a food impacts your macro plan, you will end up eating more nutritious foods.

You always have a choice.  Once you have set a plan in motion to eat 30% of your calories in carbs and you see the pasta dinner is going to move the needle closer to 40%, you’re be more likely to skip the pasta tonight.

Counting macros helps keep you accountable to yourself

There’s something about writing it all down – whether with pen and paper or on your phone in an app that helps keep us accountable to the goal we set.

Are you going to let yourself down or will you save the cookie for tomorrow when you can fit it into your macros?

It’s always a choice.

Hit a plateau in your weight loss? Counting macros can help.

If you’ve hit a plateau, now is the time to take a good look at your macros.  You may be eating more calories, more fat, more carbs than you think.

Or maybe, your body just needs a change.  Sometimes the smallest change can make all the difference.

How much of eat macro should you eat?

There are guidelines to follow regarding each macro.   However, there is no one-size fits all.

Below, are the general guidelines.

  • Protein - 10 - 35%
  • Carbohydrates - 45 - 65%
  • Fat - 20 - 35%

Now that I’ve given you the general guidelines.  I want to offer a couple recommendations.  As we get older, we need more protein, so I like to keep mine on the upper end of the range and up to 40% or more.

When your goal is weight loss, women tend to do better with carbs on the lower end of the spectrum.  You may want to consider 30 – 35%.  I keep mine around 40%.

I follow what is commonly referred to as the 40-40-20 macro plan.  This is a good place for anyone to start and then adjust from there.

If you’re a woman approaching or over 50 and you’d like to be part of a community of supportive women all on a journey to lose weight, live a healthier lifestyle and challenge the aging process, I invite you to join our Facebook community.

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