Age, Eating & Food Choices
Wednesday, May 20, 2009
I know people that look at my pics are always curious about what I do for exercise and what I eat. I covered a general outline of my workout in this post, Fit at 51's Workout Program. My workouts change constantly but that is one look at it. I also covered what foods are in my house for me here, What Fit at 51 Eats.
Today I want to address, again the need to constantly be aware of your body & how it is handling your food choices. Oh Yes, that is me in the pic except I am not in menopause YET (my poor hubby)! I know many of you are younger than me BUT I see that some of you are up close to my age range. When we were younger, SOME of you may have had more leeway with your food (not me .. I had to always fight it!). That "time" when age catches up with you & the food starts to settle everywhere had not hit yet. BUT, for most of us, it will..... and it will hit many times through the years so that the need to change up the food program during our 30's, 40's 50's and above is pretty much inevitable.. unless you are the one blessed with perfect genes!!!! Are you out there???
What I thought I would tell you about is the changes I have made throughout the past 3-4 years as my body and hormones changed & continue to change in hopes that it may help you when it happens to you... OR just how to work through a need to change your "diet" or food program to get past a sticking point.
First, I can not emphasize enough the need to be in tune with your body! This is how you will know when your body "is asking" for minor or major changes. My "change of life & hormone changes" started about 4 years ago. It was a drag because I had finally figured out the food part so that I could eat more than ever before (healthy stuff most of the time & room for my treats too!). BUT before I go on, I want to remind you all that I am one that will work out more so I can eat more. I don't want to do the 1200 calorie a day thing for my 5'1" bod. I did that too many years.
So, I had start changing things. The first thing I did was change the carb/protein ratio & eating well, we can eat more "good" carbs & be fine. That was OK for a year or so & then the bod changed again. This time around, I slightly reduced my calories but kept the ratios of protein/carb/fat about the same .. not too drastic a calorie cut though. I did up the intensity of my workouts too as if they were not intense enough!!! :-o
About a year ago, things really started to change & seem to every 3 months or so now.. UGH!
So, at the beginning of this big change, I was eating 2 pieces of whole grain toast with power PB on one of them & a protein bar after my workout (my hubby is still sleeping so no blender drink then). My "second breakfast" was a protein drink with the MetRX meal replacement packet & a banana/blueberries in there too. From there, I still had my mini meals thru the day of veggies, protein, Greek yogurt with blueberries or banana, etc. But, OFTEN I had oatmeal with protein powder in it at dinner time not only because I LOVE that meal but it stuck with me for my very early workouts.
The bod was not accepting this anymore SO, TIME TO CHANGE AGAIN. I cut out one piece of bread in that after the gym workout. I also changed the 2nd breakfast from the MetRx meal replacement packet that had carbs in it to an all protein powder, their Protein Plus. In addition, I started to not eat my oatmeal/protein meal as much at dinner & I cut out 1 very small mini meal in the afternoon that amounted to about 100-150 calories. I also cut back on the portion size of my dry Kashi Go Lean cereal when I would eat that as a snack & started to add in more dry/roasted/unsalted almonds in place of some of the higher carb mini snacks.
Lately, my bod seems to be changing every 3 months or so.. in fact, right now, I feel another change coming on. OH NO!!!! BUT, what I am doing now is: I have that 1 piece of bread/power PB & protein bar after the workout. For my 2nd breakfast, I have had to cut out the protein shake every day & make it less than more. Instead, I may have a piece of dry whole grain toast & my homemade protein bar that does have oatmeal, almonds & 2 kinds of all protein powder in them (the oatmeal earlier in the day). My mini meals after that still consist of the same foods but slightly less of them. I tend to have less carbs later in the day & eat more of my chicken/turkey type protein meals rather that fav oatmeal at dinner time. I still have it occasionally at night but maybe 2-3 times a week at most. I also have changed up the protein/carb ratio to be eating more protein to carbs than I use to but I still have plenty of carbs... I am not a no carb gal! So, changed the protein/carb stuff & reduced the calories but not drastic. AND, YES, I had to up the intensity of my workouts even more!
Listen, I know it sucks that this happens to us but it is life. The lesson learned here is that stay in tune with your bod & if it ain't working, change it!!! I made small changes along the way. I DID NOT DO THESE CHANGES ALL AT ONE TIME!!!!! I did one at a time so I knew what was & was not working! What works for me may not work for you BUT the premise behind it should help you. Find what works for you & then make changes as needed. Take small steps so you know what is & is not working. No matter what, don't give up! I still eat more calories than many people my age, just not as many as I used to.
I am always listening. If you have specific questions, let me know & also let me know what you do to fight the changing body!
I know people that look at my pics are always curious about what I do for exercise and what I eat. I covered a general outline of my workout in this post, Fit at 51's Workout Program. My workouts change constantly but that is one look at it. I also covered what foods are in my house for me here, What Fit at 51 Eats.Today I want to address, again the need to constantly be aware of your body & how it is handling your food choices. Oh Yes, that is me in the pic except I am not in menopause YET (my poor hubby)! I know many of you are younger than me BUT I see that some of you are up close to my age range. When we were younger, SOME of you may have had more leeway with your food (not me .. I had to always fight it!). That "time" when age catches up with you & the food starts to settle everywhere had not hit yet. BUT, for most of us, it will..... and it will hit many times through the years so that the need to change up the food program during our 30's, 40's 50's and above is pretty much inevitable.. unless you are the one blessed with perfect genes!!!! Are you out there???
What I thought I would tell you about is the changes I have made throughout the past 3-4 years as my body and hormones changed & continue to change in hopes that it may help you when it happens to you... OR just how to work through a need to change your "diet" or food program to get past a sticking point.
First, I can not emphasize enough the need to be in tune with your body! This is how you will know when your body "is asking" for minor or major changes. My "change of life & hormone changes" started about 4 years ago. It was a drag because I had finally figured out the food part so that I could eat more than ever before (healthy stuff most of the time & room for my treats too!). BUT before I go on, I want to remind you all that I am one that will work out more so I can eat more. I don't want to do the 1200 calorie a day thing for my 5'1" bod. I did that too many years.
So, I had start changing things. The first thing I did was change the carb/protein ratio & eating well, we can eat more "good" carbs & be fine. That was OK for a year or so & then the bod changed again. This time around, I slightly reduced my calories but kept the ratios of protein/carb/fat about the same .. not too drastic a calorie cut though. I did up the intensity of my workouts too as if they were not intense enough!!! :-o
About a year ago, things really started to change & seem to every 3 months or so now.. UGH!
So, at the beginning of this big change, I was eating 2 pieces of whole grain toast with power PB on one of them & a protein bar after my workout (my hubby is still sleeping so no blender drink then). My "second breakfast" was a protein drink with the MetRX meal replacement packet & a banana/blueberries in there too. From there, I still had my mini meals thru the day of veggies, protein, Greek yogurt with blueberries or banana, etc. But, OFTEN I had oatmeal with protein powder in it at dinner time not only because I LOVE that meal but it stuck with me for my very early workouts.
The bod was not accepting this anymore SO, TIME TO CHANGE AGAIN. I cut out one piece of bread in that after the gym workout. I also changed the 2nd breakfast from the MetRx meal replacement packet that had carbs in it to an all protein powder, their Protein Plus. In addition, I started to not eat my oatmeal/protein meal as much at dinner & I cut out 1 very small mini meal in the afternoon that amounted to about 100-150 calories. I also cut back on the portion size of my dry Kashi Go Lean cereal when I would eat that as a snack & started to add in more dry/roasted/unsalted almonds in place of some of the higher carb mini snacks.
Lately, my bod seems to be changing every 3 months or so.. in fact, right now, I feel another change coming on. OH NO!!!! BUT, what I am doing now is: I have that 1 piece of bread/power PB & protein bar after the workout. For my 2nd breakfast, I have had to cut out the protein shake every day & make it less than more. Instead, I may have a piece of dry whole grain toast & my homemade protein bar that does have oatmeal, almonds & 2 kinds of all protein powder in them (the oatmeal earlier in the day). My mini meals after that still consist of the same foods but slightly less of them. I tend to have less carbs later in the day & eat more of my chicken/turkey type protein meals rather that fav oatmeal at dinner time. I still have it occasionally at night but maybe 2-3 times a week at most. I also have changed up the protein/carb ratio to be eating more protein to carbs than I use to but I still have plenty of carbs... I am not a no carb gal! So, changed the protein/carb stuff & reduced the calories but not drastic. AND, YES, I had to up the intensity of my workouts even more!
Listen, I know it sucks that this happens to us but it is life. The lesson learned here is that stay in tune with your bod & if it ain't working, change it!!! I made small changes along the way. I DID NOT DO THESE CHANGES ALL AT ONE TIME!!!!! I did one at a time so I knew what was & was not working! What works for me may not work for you BUT the premise behind it should help you. Find what works for you & then make changes as needed. Take small steps so you know what is & is not working. No matter what, don't give up! I still eat more calories than many people my age, just not as many as I used to.
I am always listening. If you have specific questions, let me know & also let me know what you do to fight the changing body!
MAAAAAN, got your email. so no PB2 yet?
love the product but that service is leaving a LOT to be desired.
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Nothing yet MizFit.... giving me more time to think of things to do with it!!!
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Great post Jody. It is so true that our body constantly changes and recognizing when those changes are needed is key. When I was younger I could eat what ever I wanted when ever I wanted. But in the past 6 years I have noticed that I can't eat the way I used to. And frankly, I don't want anymore. When I eat healthier, I feel healthier! Thanks for the info!
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Have you been reading my diary?!? Seriously, Jody, your post sounds like my life (and I am about the same age-52)! Over the past 12 months my weight has crept up by 4 pounds and so I have broken out my Calorie King SW again. Ugh! And I plugged in my old goal-net calories per day and found after about 10 days that I was NOT losing any weight and perhaps even gaining still. What!! So, I realized that my caloric needs have decreased, due to age and lack of strength training. Oh man! Just what you were saying...things be a changing. So now that I have backed down to 1200 cal/day net I am seeing some results. Not fun but at least the scale needle is moving in the right direction
Keep up the great posts---I love your blog!
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I've had to really reduce carbs in order to keeping losing weight. My beloved oatmeal is now a treat - maybe once or twice a week instead of daily. Also, no bread for me right now. Once I'm in maintenance, I'll see if these foods can be re-integrated.
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Me too--have had to remove the bread and most carbs from my (personal) menu. I miss them and find it difficult at mealtime as my husband and my 22 yr-old daughter still want them for dinner!
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Love the cartoon Jody!! I'll have to show that to a few of my clients that are going through 'the change'.
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Thx to all for reading! I found some typos & corrected them! I am not the best proof reader! A friend caught one in my yesterday post.. thx M!
Terri.. HI! Can't wait to see you soon when you visit! So it is hitting you. UGH! You know my background of being heavy & then losing the wrong way from high school so you know I am always going to try to stay away from that 1200 a day stuff. Too many years of that! BUT, I do work out a lot to make up for that & I know you have things that prevent you from doing certain things. I hope you get it all figured out!
To both you & Lee, that protein/carb/fat ratio is the manipulation I use but since my fat is under control, it is mostly the protein/carb ratio. I definitely have not cut out carbs completely or to a minimum... it is the TYPE of carbs that I eat that has changed along with some decrease but not HUGE. I eat mostly veggies & less rice/potatoes & things like that. I am not a rice fan anyway & not a pasta fan at all. I still have my sweet potatoes or yams in there just more veggies. I also refuse to cut out my bread right now so I have found great whole grain & seed breads that are lower in calories, have fiber & protein & I can work into my daily food!!!! I eat them dry though except for the after workout one with my power PB!
Amanda & Shauna, glad you enjoyed!
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First, the fact that you are 5'1" blows me away...you look so much taller! And I have to imagine what you have achieved was even that much more difficult being so petite. I love you carb choices because they are so nutrient dense. But every time I try to add a little bread in, it seems to stop me in my tracks with the weight loss. Of course, I am not working out like you do! Thanks for all of the great info!
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Hi Patty . Thx so much for the kind words! A lot of people think I am taller even in person. I guess it is that I am equal from top to bottom, meaning I don't have a long or short torso.. plus I do tend to stand up straight so I guess that helps.. any little bit at my height helps!
Such a hard thing with bread! I do eat it toasted & dry except for my after the workout with the power PB. I don't want to set you back but you can check out the Ezekiel bread. They have it at Trader Joes for the best price & the calories, fat, sodium is low... fiber & protein are good for bread. I also LOVE this Alpine Valley organic multi grain bread at Costco. It is a 2 pack & it is low in calories as well.. good fiber & protein, less carbs. You can label read & see what you think & if it is even possible to fit in your food program.. maybe at breakfast or something if you really miss bread... BUT, as always, do what is right for you & I know you will too! It is tough always & especially as we age!
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