Jana Beaudoin

Beautiful Boulder.

Part 2 Eat well (and a bit less) for optimal health after 50. So why less? Our caloric needs change as we age. Generally we need about 200 calories less a day after 50 to maintain our weight. To determine your caloric needs for maintenance or loss you can calculate your specific needs on calculator.net... We also want to optimize our health by choosing the right foods. We want to fight disease, chronic inflammation, have strong brain and bone health and maintain muscle mass. Food is medicine and can help you achieve all those goals while also giving you more energy to feel good every day! So in a nutshell here are some general guidelines on nutrition over 50. eat mostly plants - rich in antioxidants, fiber, vitamins and minerals. Plants are your friend, they are anti-inflammatory and help you to feel good. Be sure to have lots of variety, enjoy the dark rich pigmented colors, dark leafy greens, berries, broccoli, all the colors of the rainbow. we talked about muscle mass loss, so as we age we need to amp up lean protein. Be sure to spread out your servings for optimal benefit. Great sources: plain Greek yogurt, fish, beans, lentils, eggs, nuts, seeds, quinoa, lean meat and chicken, tofu and non-gmo soy. Fuel up on fiber- fiber helps to stabilize blood sugar and keep our insulin responsive. We need 20-30 grams a day, most adults are far below this number. Great fiber sources: plants (see ), whole grains, beans, flax/chia seeds and oatmeal are just some examples. calcium (esp for women) Dairy, green leafy vegetables, broccoli, almond milk- all great food sources healthy fats- important for our brain health, avocado, olive oil, salmon (omega 3’s), nuts, seeds. It is important to be aware of serving sizes as healthy fats are higher in calories. We want to avoid foods that cause inflammation, blood sugar spikes and those with little if any nutritional value such as sugar, refined carbs (white bread, pasta, white flour), processed foods (many include additives which are inflammatory). Next up: stress management #foodismedicine #healthyandhappy #smallchanges #progressnotperfection

What is with my changing body? I haven’t changed my diet, I eat the same as I did when I was 40 but I’m gaining weight and it’s so frustrating. Said anyone in their 50’s So what is going on? As we age our muscle mass diminishes, loss of muscle mass results in decreased metabolism. Simply put it we eat the same as we did in our 30’s and 40’s and don’t increase activity we are going to gain weight. Note, some weight gain is expected as we age, the trick is to keep it at a ...level that is healthy for you. Most importantly we want to optimize our hormonal balance and keep our insulin stable and healthy. Insulin is the hormone that moves sugar from your bloodstream into your muscle, fat and liver cells. When our blood sugar is consistently high (usually due to a diet high in sweets and refined carbohydrates) our cells don’t respond as well to insulin, leading to insulin resistance. This can lead to pre-diabetes or Diabetes ll in addition to weight gain. The good news! We can make small changes in our lifestyle that can keep us healthy and vibrant for years to come. Change is hard, so be kind to yourself and honor where you are today. Small steps for the win when it comes to change. Maybe start with one or two until it becomes habit and then add in another. This is about progress not perfection. Look for tips throughout the week. Today’s tip: Move more! Move more. 1) Aim to get 7500 to 10,000 steps a day. Get up every hour and stretch, walk around your office, get outside for a few minutes. 2) The CDC recommends we get 150 minutes of moderate exercise a week (brisk walking) or 75 minutes of vigorous activity (running) a week + 2 strength training sessions a week. This is critical to keep the muscle mass and metabolism healthy. Strength training can also do wonders in preventing injuries. Also keep your muscles flexible with yoga and/or stretching a few times a week. Try new classes, trails, mix it up to keep it fun! Tomorrow we will talk about nutrition in our 50’s and beyond. Have a great week! #healthandwellness #fabulousfifties #fitness #movemore #smallsteps #progressnotperfection #yesyoucan

Obsessed with these boho pants and jean jacket from @piccoloboutiquellc so comfy, so easy. If you haven’t checked out piccolo in Trappe or Phoenixville it’s a must for your spring wardrobe! #funfashion #springstyle #shoplocal #phoenixvillepa

Happy Sunday. #allthefeels #goodvibes #feelgood #peace #love #joy #faith #hope

Nighttime yoga sequence. Love this flow for setting the digestive system right and relaxing the nerves and limbs to rest well. Stress from the day is carried and felt in our neck, shoulder and feet. Releasing these stress points before bed can help you get a more comfortable night’s sleep. #sleepwell #yoga #stressless #feelgood #healthandwellness