WHAT SHOULD YOU EAT!?
You’ve accepted 40 (well somewhat). You are still watching what you eat, still trying to stay active. But you find that your body composition is not staying on track with what you are doing. It worked ten years ago, but now?
Not so much.
What is going on? Well, actually quite a bit. Your body goes through so many changes as you hit 40 that it can throw us for a loop and we are left wondering if we are going crazy. Don’t worry it’s normal!
And that’s the first step to know that your body is changing and your hormones are changing. So it would seem normal that we have to change some things up in how we eat and workout right?
When it comes to our eating, things that we used to enjoy may now cause issues. For instance foods like dairy, carbs, chocolate, caffeine, and even alcohol can interfere with your gut health and hormonal balance.
But it’s not all bad news, we can do things to help.
First off if you find a food that is causing you problems, steer clear of it, at least for a while.
But what DO we eat? For starters, most of us don’t consume enough protein. At this point in life, we are losing muscle, it’s just a natural occurrence as we age.
But we can reverse this by lifting weights and by eating right (More on lifting weights here). Aim to eat more protein and make sure you are getting some at every meal. It’s important, and many of us miss protein at our breakfasts and lunches and usually just have it at dinner. (You could also try our supplements...just sayin')
Before you think that you have to cook chicken for breakfast, there are a lot of great sources of protein, tree nuts, Greek yogurt, non-fat cheeses, low-fat or non-dairy milk (such as Almond milk), and eggs can aid us in getting our protein up (don't forget our blends!) The reason we need to increase our protein intake is that it will help slow the degenerative process taking place in our muscles.
The reason this is important if you are looking to help keep the pounds off, is our muscles burn calories for us when we are at rest, so the less muscle we have the fewer calories we begin to burn. This is the reason why what you used to do may not be working anymore because your body is burning calories slower than it used to.
In addition to the need for protein, try shrinking your portion sizes slightly. Small changes go a long way. Aim to have the majority of your plate filled with fresh veggies, then a lean protein like fish, chicken, or turkey that is about the size of your hand, the remainder of your plate should consist of a complex or whole grain carbohydrate. Something like brown or basmati rice, a sweet potato (go light on the butter), quinoa, or a small helping of whole wheat pasta.
If you are struggling to get enough protein in, try doing protein shakes in between meals. Not only is this a great way to curb hunger and keep you from snacking on something you shouldn’t, but it gets that protein intake up.
In addition to the need for portion control and extra protein, the hormonal changes in our body can cause issues with the way our stomach feels. Foods that didn’t use to affect us can make us feel bloated, or cause inflammatory issues.
There are several foods that aid in the reduction of these issues such as garlic, turmeric, tea, and berries. All of which are anti-inflammatory foods. Adding these into your current meals is easy, throw some berries in a shake or on top of your Greek yogurt. Season your food with garlic and turmeric, and ditch one of your high caffeine coffees for a hot cup of tea.
Need a Little Extra Support?
Join our Private Facebook group! We have challenges and programs right around the corner to support your fitness journey!