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Super Foods for Seniors | Fitness Fare

Hello Friends and Happy Monday

Yesterday afternoon as I sat writing this post we were anxiously awaiting another major snowstorm, hopefully the last one of the season.  People were out in the grocery stores stocking up on food as if they needed enough to last for the entire week.  

In 17 days it’ll officially be the first day of Spring, we won’t be eating as much and most likely will be looking for ways to shed a few of those snowstorm pounds. We will be outdoors more and adding exercise to the mix so here’s a list of Super Foods that will help us shape up safely.

Super Foods Fitness Fare

Your body thrives when you stay in shape, you feel healthier, live longer and resist diseases better.  Exercise and eating right combined is the best way to take off and keep off unwanted pounds.  Exercise burns calories, protein and carbohydrates, so these foods will provide the proper amount of replacement fuel for your body.

 

  • Whole Grain Bagels – breakfast bread filled with complex carbohydrates

  • Pork and Beans – full day’s supply of iron and zinc

  • Honey – add a spoonful to water before exercising for a boost of energy and after a workout to help muscles regenerate

  • Peanuts – but hold the salt, exercise burns proteins, peanuts puts it back and provides fiber and satisfies hunger

  • Energy Bar/Nutrition Bar/Diet Bar – replaces the energy after a workout

  • Whole Wheat Bagel
  • Lean meat – after you exercise, it replaces protein and helps sore muscles heal and rebuild

  • Banana – Complex carbs and potassium

  • Sunflower Seeds – Full of Vitamin E and good treatment for muscle cramps

  • Milk – Calcium not only build bones, it keep your muscle moving to prevent cramps

  • Water – prevent dehydration which is the most common cause for muscle cramps

  • Almonds – Replaces minerals lose due to dehydration

  • milk and water Pumpkin Seeds – Magnesium helps with cramps and fatigue

  • Pink Grapefruit – Protection against breathing problems – especially for asthma

  • Broccoli – Good source for almost all nutrients you’ll ever need

  • Caffeine – a cup of coffee or a can of cola can prevent asthma attacks if you are prone to them while exercising pumpkin seeds

  • Oranges – Vitamin C eases aches, pains and swelling you get from workouts

  • Mustard – mix a little mustard with water and drink to stop muscle cramps

  • Grape Juice – relieves legs cramps, makes blood vessels more elastic and blood flow better

coffee

 

 

 

It doesn’t matter what exercise you chose to do, remember to check with your physician before starting a new regiment – better to be safe than sorry.

exercise safely

Be Blessed – No Stress in 2014!

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Super Foods for Seniors – Chapter 5

Hello Friends and Happy Monday

I hope you all had a wonderful weekend and was able to get outside to enjoy the beautiful warm weather, it was definitely the best Saturday since the new year began.  Spring is right around the corner so it’s time to start thinking about ditching the bulky sweaters for more body revealing clothing which makes Chapter 5 of Super Foods for Seniors ~ Body Slimming Secrets perfectly timed. Super Foods for Seniors - Chapter 5 body slimming secrets

Menopause is making it very difficult for me to lose weight, even though I try to eat the right foods and limit my wine consumption, I know I need to increase calorie burning exercises.  However, in addition to exercise the following foods can help tame the fat and fight the flab.

  •  Tomatoes – tomato based foods to replace fats like gravies/sauces i.e. salsa
  • Barley – this grain has been listed as a Super Food in every chapter, it swells to make you full for longer periods of time

  • Black Beans – High in Fiber – eat more foods with high fiber to lose weight faster

  • Squash – Sweetened it up by sprinkling with cinnamon

  • Lemon Juice – Replace butter with lemon juice on veggies to rev up the flavor lemon juice

  • Spices – Rosemary, garlic, nutmeg, cinnamon, mint, etc. are taste boosters for low-cal dishes

  • Oats – nonfattening foods can improve your mood and stop you from overeating.

  • Brown Rice – healthy fiber to fill you up

  • Water – no explanation needed

  • Turkey – use ground turkey instead of ground beef

    #SwitchToTurkey

    #SwitchToTurkey

  • Green Tea – rejuvenates metabolism which helps burn more calories

  • Chestnuts – perfect lo-cal snack available September through February

  • Olive Oil – use instead of other fats and oils

  • Salmon – high in Omega-3 fatty acids aids in weight loss

  • Apples – a crisp apple to satisfy a craving for sweets

  • Creamy Yogurt – with fruit or as a veggie dip or potato topper

  • Turnip Greens – use in soup yogurt

  • Orange Juice – drink 1/2 hour before you eat

  • Applesauce – unsweetened as a substitute for butter or oil in baking

  • Popcorn – mid-afternoon snack topped with a dash of olive oil

  • Pear – high in fiber snack to make you feel full longer popcorn

  • Cottage Cheese – low fat or no fat to replace ricotta in your Italian recipes

  • Cayenne – spice up your dish with this fat burning spice, hot peppers or small amounts of Tabasco Sauce – which is great on popcorn as well

Smart steps to safe weight loss:

  • Eat only what you can burn

  • Control your portions

  • Eat more plant than animal foods

  • Exercise regularly

  • Keep a food diary

  • Set realistic goals

  • Don’t DIEt – just eat healthy

Most people want to lose a few pounds but eating the right foods alone won’t make it happen, it must be combined with some form of exercise.  Check with your health care professional before starting any new exercise regiments to stay safe and healthy.

ellipical machine

 

 Stay Blessed ~ No Stress in 2014!

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