When it comes to midlife, it’s even more important than ever for us to fuel our bodies in the right way. If you are a midlifer, you know that things just don’t work the same as they used to. What once was an easy 5 pounds off, now seems to be a way too easy 5 pounds on. It is so frustrating, isn’t it? I hear this from my clients all the time. But you know what, once we have worked together for a while, this reverses itself again.
There are so many theories and ways we can rev up our metabolism and lose weight, but this week we are talking about the nutrition portion of our lifestyle.
Eating a balanced diet is one of the most important ideas to remember when it comes to nutrition. It is also the healthiest way to think about food. If you look at how food is treated in popular culture, you might think about food as a reward, an obsession or a temptation. How many times have you fallen into this trap? I know I have countless times. You have a stressful day and so you go home to grabs that glass of wine or eat that chocolate to help you feel better. Still, fundamentally, food is the fuel your body uses to think, work and play. In order for your body to function at its best, there are some basic nutrients that are part of a balanced diet.
Carbohydrates
Carbohydrates have been viewed with suspicion for the past few years with the advent of low-carb diets. You have no idea how many people I speak with who want the low carb option when it comes to their way of eating. Yet carbs are the basic source of energy for everyone. When you eat carbohydrates, your body breaks them down into glucose and fructose for immediate energy needs. Unused glucose is then converted into glycogen for short-term storage. Beyond those needs, unused carbs will be turned into fat for long-term energy storage. To maintain a healthy body weight, you want enough carbohydrates to fuel your daily activity, but not so much that you are storing excess fat.
Proteins
Proteins are made up of amino acids. They are the building blocks of your muscles, organs and every other cell in your body. Having enough protein is especially important after a workout for muscle repair and recovery. Your body can only get the necessary amino acids for health from food. The nine essential amino acids can be found in animal protein sources. For vegetarians, it can be a little more challenging. Often vegetarian foods need to be eaten in combination to fulfill protein needs. For example, a plate of rice and beans is considered a complete protein, with all nine essential amino acids.
Fats
Fat is not a dirty word!! Fats are another nutrient that has received a bad reputation in recent years, yet the body requires fat for proper functioning. Fats play an important role in long-term energy storage. They also offer insulation and protection for vital organs. The goal for a balanced diet should not be the elimination of fats but consuming the right fats. You want to eat polyunsaturated or monounsaturated fats such as those found in fish, nuts, olive oil, and peanut butter. You want to limit the amount from saturated fats such as those found in dairy products and red meats. You should stay from trans fatty foods such as many baked goods, fried fast foods, and vegetable shortening.
Vitamins and Minerals
Vitamins and minerals are substances in foods that the body uses as part of many important processes like cell repair and energy conversion. Although you can find many bottles of vitamin supplements in the store, your body is designed to get vitamins from the foods you eat. When you walk in the produce section, notice the vast array of natural colors. The more colorful your diet, the more vitamins you are getting. Eat your greens, but be sure to get your reds, yellows and a few purples as well.
You can get all the nutrients you need from a healthy, balanced diet. Focus on minimally processed foods with an emphasis on fruits and vegetables. The food you eat is a delicious fuel.
So how will you balance out your meals and fuel your body this week?
Still need help determining what types of foods are best for your body and how you can lose weight and feel energized even through midlife? I invite you to get on a free call with me so we can discuss how you can change your life, lose weight and feel healthy. Schedule >>HERE<<
Snow Pea and Cashew Stir Fry with Brown Rice
Ingredients
- 1 tbsp coconut oil
- 1 large onion chopped
- 1 inch piece of fresh ginger grated
- 1 tbsp turmeric or 1/2 " fresh
- 1 clove fresh garlic chopped
- 1 large bell pepper chopped
- 1 lb snow peas
- 1 cup shredded carrots
- 2 tbsp tamari
- 1 cup cashews
- 2 cups brown rice
Instructions
- Add coconut oil to a large sauté pan. Once the oil has melted, add onion, ginger, turmeric, garlic, and bell pepper. Sauté for about 3 minutes until soft. Next, add snow peas and carrots. Sauté for an additional 3 minutes. Season with tamari then sauté for 3 minutes. Turn off the heat, then fold in the cashews. Serve over brown rice.