East West Information

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Sharing a themed Ratatouille family dinner and movie night + what we’ve been up to lately.

Hi friends. I hope you had a lovely weekend. Thank you so much for your outpouring of love and sweet comments, DMs, and emails about Bella’s diagnosis. Even though she’s had a very long and happy life, surrounded by people who love her and just want to feed her the chicken she desires, I’m still gutted by the news. I talked to her wonderful vet tech for for a while on Friday and he gave us an idea of how this will progress and things to look out for. (Basically I need to make her food as appetizing as possible so she’ll keep eating.)

It was a rough week and to add to the fun, I threw out my back. I saw a chiropractor hoping for sweet relief but she only used the little hand clicky thing and it didn’t help. I’m seeing another chiro tomorrow with hopes that she’ll hold me like a baby, pop everything into place, and I can be normal again. (I throw my back out maybe once every 2-3 years and it’s horrible. I’ve been hobbling around since last Wednesday and crying over Bella. I’m a hot mess, let me tell ya.)

One of the few things to get me out of this funk was a family movie night that we’d planned a while back. Before you think I’m creative and crafty, I cannot take credit for this cute idea. One of my friends (a real-life Pinterest mom) has been hosting themed movie nights for her kiddos each week. I thought the girls would love this, so I planned a movie night around Ratatouille – a light-hearted movie that we all enjoy.

I created a menu and movie tickets,

(just made these on Canva)

Ordered some chef hats from Amazon,

and we feasted on grapes, cheese, and homemade sourdough, Remy’s potato soup (recipe is here and it was AWESOME. I used almond milk instead of the cream), classic ratatouille (my first time making it) and movie candy. It was such an easy at-home activity and a fun way to switch up the usual movie night. The girls have already requested their next selections. We’re going to do Princess and the Frog this week!

Over the weekend, we had our usual girls’ weekend fun (the Pilot was out of town). P had horseback lessons (she’s getting so good and loves it!), Liv had dance, we met up with friends for dinner at the pool, and Saturday was my dad’s birthday.

We love hanging out over there and the girls always have a blast swimming and playing in the playroom. We feasted on Mexican food, sang, “Happy Birthday” to my dad, and ate volcano for dessert.

This week, we’re back into the swing of things. It’s nice to have a little bit of a routine and predictability even though distance learning has still been a bit tricky. How are you guys doing with the distance learning thing? Any tips or things that are working well for you? I just feel like it’s not a lot of actual instruction and a lot of work/assignments.

Any fun weekly things you’ve done with the kiddos to give everyone something to look forward to? The girls loved weekly “sleep in a tent” nights until the novelty wore off a few months later. Family movie night is taking the place for now.

Happy Monday and I’ll see ya in the am with a post on how to set up your Peloton or any spin bike.

xo

Gina

The post Family movie night + latest adventures appeared first on The Fitnessista.

U.S. cases of the novel coronavirus are approaching six million as many states in the Midwest report increasing infections, according to data from Johns Hopkins University. Here's a look at what's happening with the coronavirus around the world.

Canada's federal government has signed an agreement in principle to acquire up to 76 million doses of a potential COVID-19 vaccine being developed by an American company.

Sending kids back into classrooms as schools reopen during the COVID-19 pandemic is a decision many families are grappling with, but child care both before and after school is another complicating factor in the equation.

Nunavut's top RCMP officer responds to the high rate of police-related deaths in Nunavut with an emphasis on mental health needs.

Health professionals warn that delaying opioid agonist treatment, which keeps withdrawal symptoms at bay, increases the chance of an overdose. But data show the wait list for treatment has increased in federal penitentiaries since March.

Your NEW Running Workout Calendar is here! Print out the September Calendar for Runners to join us. And be sure to follow @RunEatRepeat on Instagram for check-ins to help you stay motivated and accountable. Let’s go!! Running for Fitness Calendar September 2020 Since we still don’t really know when races, running clubs and all that ... Read More about Running for Fitness Calendar – September 2020

The post Running for Fitness Calendar – September 2020 appeared first on Run Eat Repeat.

Manitoba's COVID-19 numbers were once the envy of most other provinces, but after several outbreaks in recent weeks, the government is having to alter its six-figure ad campaign.

The Canadian Food Inspection Agency has issued a recall on a type of Taylor Farms brand salad kits that may contain undeclared gluten, sesame and wheat allergens.

Does your kid have a headache, a sore throat, sniffle or tummy ache? Parents have found symptoms like these might mean pulling kids and siblings out of camp or daycare, getting a COVID test and waiting for results before things can go back to normal. So what does that mean for school? Here’s what you can expect.

Mouth shields look cool, but do they work? Is dancing at weddings allowed? And what’s the safest way to hug? We’re answering your pandemic questions.

Canada's chief public health officer Dr. Theresa Tam says officials are looking into whether it's practical to test people for COVID-19 when they enter Canada instead of requiring them to quarantine.

A record 124 new cases of COVID-19 have been confirmed in the last day in B.C. but no new deaths, Provincial Health Officer Dr. Bonnie Henry and Health Minister Adrian Dix announced Friday.

Dr. Kathy Georgiades, pediatric psychologist with the Offord Centre for Child Studies at McMaster University and Hamilton Health Sciences and Dr. Martha Fulford, infectious diseases specialist at McMaster Children’s Hospital and Hamilton Health Sciences offer advice on getting kids back to school.

Fast Girls – NEW book out now about three FAST female runners who made history, interview with author Elise Hooper. Plus the ONE time my mom told me to go to the doctor. Follow @RunEatRepeat on Instagram for daily updated and check-ins! And today’s question for IG = Book Suggestion Swap – chime in with ... Read More about Fast Girls – 131

The post Fast Girls – 131 appeared first on Run Eat Repeat.

Hi friends. I hope you’ve had a wonderful week and that you’re enjoying the morning.

I’m sorry that I don’t have the usual Friday Faves post this morning, but we received devastating news this week. I mentioned last week that we took Bella to an ophthalmologist because her eye has been extremely swollen and inflamed. He put her on some meds and said he’d like to eventually get a CT scan to see what was going on. The meds hadn’t helped, and Sunday morning, her eye looked even more swollen and now had a bubble on the lens. I called the doctor again Monday morning, he saw her that afternoon, and was very concerned that it was worsening. He got her in for a CT scan and biopsy the following day.

After the CT scan, he called with the results: it’s a large tumor behind her eye and has invaded her eye, the bones in her face, and her nasal cavity. He didn’t remove the tumor or the eye because the tumor is so large, and it would require extensive bone surgery. Because the tumor was so vascular, they had a hard time stopping the bleeding from the biopsy. He said he’d call me back once the bleeding was under control, and we drove down there so we’d be right outside if she didn’t make it. We were sick with worry when it had been almost an hour, but thankfully, the technician was able to tell Tom at the door of the office that Bella had made it through the procedure and was recovering.

I feel like with all of the ‘Rona stuff, I’ve handled it fairly well. Our lives have been turned upside down but in the grand scheme of things, we’ve been alright. So many times during quarantine, I would tell the Pilot, “Thank God Bella is here” or “Look at how much time we get to spend with the dogs!” I’ve been sad/stressed about the school situation for the girls, but knew in my heart it would all be ok.

In the past three days, I’ve cried until I was sure I had no more tears left. I’m ok for a little while and then before I know it, tears are once again streaming down my face uncontrollably. My heart is literally broken and this feels like something too cruel and unfair even for 2020. I can’t imagine life without Bella and it’s a horrible reality I’ll have to know sooner rather than later. She’s been there with me my entire adult life: through our wedding, four deployments, the birth of our babies, moves, traveling, sickness, deaths in the family, everything. She’s slept in bed, curled up next to me, for the past 14 1/2 years. She’s always been more of a person than a dog… my person. The only thing that’s brought me a tiny bit of comfort during this week has been the fact that I’ve never taken her for granted. I’ve always told her and shown her how much I love her and how much she means to me.

Baby Bella:

I keep reminding myself that the incredible grief that I feel is a small price to pay for the endless love and joy she’s brought into our lives.

We’re making the most out of the time she has left by spoiling the heck out her. (Caro is also really enjoying this new “eat whatever they want” thing.) I’ve been making them salmon, chicken for days, and showering her with belly rubs and kisses. We’ll also take the dogs on some outdoor adventures and walks when she’s had a little time to recover from the procedure. We’re determined to not let her suffer, so we’ll be watching her carefully for quality of life. For now, she’s still wagging her tail and begging for food, so that’s a good thing. <3

I’m sorry this post is the opposite of my usual Friday fare, but just wanted to share an update of what’s going on. Bella has always been a part of the blog and so many of you have said that you feel like you know this sassy chicken-loving gal. Thank you so much for those of you who have sent heartfelt and kind DMs and emails. I hope you know how much it’s meant to me this week.

Hope that you have a relaxing weekend ahead and I’ll see ya soon.

xo

Gina

The post a Bella update appeared first on The Fitnessista.

The South Korean government ramped up efforts to end a strike by thousands of the country's doctors on Friday, as Seoul took the unprecedented step of restricting eateries in the capital in a bid to blunt a surge in coronavirus cases.

Fears of a resurgence in COVID-19 cases in Ontario after bars and other indoor spaces were reopened have not panned out — at least so far.

WestJet says it's prepared to remove passengers who refuse to wear a mask on flights. In addition, the airline will put those passengers on a year long no-fly list. They're two of the tougher COVID-19 measures the airline will take beginning in Sept. 1.

Students in some remote First Nations in northwestern Ontario will talk to their teacher on a landline and get their lessons through a fax machine next month in an effort to keep their learning on track and keep them safe during the pandemic.

Thousands of students in Quebec returned to school today — including kids in Montreal, who are heading back to class for the first time since the pandemic shut down schools in the spring.

I just finished the Running Workout Calendar for next month and was scrolling through Instagram. I keep seeing runners feeling lost and sad about all the marathons, half marathons and other races that have been cancelled. I hear you. I’m deeply disappointed and sad about so many people and things I miss. It’s hard to ... Read More about Do Your Best (Even When It Sucks)

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Canadians believe the COVID-19 crisis has brought their country together, while Americans blame the pandemic for worsening their cultural and political divide, a new international public opinion survey suggests.

Hippocrates, the father of modern medicine, once said, “Walking is man’s best medicine.” I believe this holds true. Walking is a great way to start, improve, and maintain a basic level of fitness. Although, on its own it lacks the strenuousness required to improve muscle mass, core strength, and bone density. Once you have accomplished a basic level of walking fitness, the next step is to put on a backpack and add some weight! This form of backpacking for fitness is called ‘rucking’ which originates in the military.

Rucking is one of the best ways to improve your conditioning. By adding a weighted backpack to your walks you are greatly increasing the amount of work your cardiovascular and muscular systems have to do. This increases your cardiovascular fitness while improving whole-body strength (particularly the core and back). By increasing the load, you are also increasing the amount of impact your skeleton takes. This helps improve your bone mineral density, and is a great option for older individuals as it is accessible for all fitness enthusiasts.

How to Begin Backpacking for Fitness and Weight Loss

The only equipment you need to get started is a backpack and something to put in it! To start off, choose a route you want to walk. Start with an easy distance and walk it with the empty backpack. Next time you go for a walk, maintain the distance and add 10-pounds to your pack (anything can be added to make the weight: books, weights, rocks, logs, etc.). Every time you go for your walk, add a little more weight. If you are struggling to complete the walk at a certain weight, maintain the weight and keep walking the same distance until you can accomplish it with ease. As with any training, you should always strive to make it challenging to keep reaping the benefits. As you become adapted to the challenge, you can keep progressing your rucks in one of two ways: you can increase the distance with lighter weights, or you can decrease the distance while greatly increasing the weight. When you go for shorter, heavier rucks, you will be helping to improve your strength and muscular conditioning. When you go for longer, lighter rucks, you will be improving your cardiovascular conditioning more. Ideally you would alternate between the two styles, two to three times a week.

Rucking is a great way to burn calories as well. The average person will burn between 400 and 600-calories an hour when walking with a full backpack. This a great advantage if you are trying to lose weight while maintaining muscle mass.

Where Can I Backpack?

The beauty of this style of training is its versatility. You can train on the pavement while walking around your block, or you can take your training into green spaces. Using your training to get into nature will also reap the benefits of nature exposure. Just remember to follow the Best Practices for Hiking when you head out.

The post Backpacking for Fitness and Weight loss appeared first on Total Gym Pulse.

More than two months after a Toronto dentist was charged with multiple counts of sexual assault allegedly involving patients and children among the victims, Ontario’s dental regulator has imposed conditions on him.

The UN children's agency says at least a third of children couldn't access remote learning when the COVID-19 pandemic closed schools, creating "a global education emergency."

The gamut of skills that we currently ask police officers to incorporate is totally unrealistic, writes Yvonne Sam.

Hi friends! I’m so excited to have Dr. Melina Roberts on the podcast this morning. She was so knowledgeable and I really enjoyed our conversation. I hope you love this one!

Here’s what we chat about on today’s episode: 

Tips for promoting a healthy immune system, especially with everything going on and as we head into the winter months

Go-to supplements

Alkaline water or regular filtered water?

Importance of digestive health and tips for promoting healthy digestion

Her experience with cancer therapy and things we can do to protect ourselves as we continue to age

And so.much.more.

Here’s a little bit more about Dr. Melina Roberts:

Dr. Melina Roberts is a Naturopathic Doctor, Author of Building a Healthy Child and Founder of Advanced Naturopathic Medical Centre in Calgary. She is recognized as one of the top Biological Medicine practitioners in North America and is a lecturer for the Paracelsus Academy. She is a leading authority in the field of naturopathic medicine specializing in Biological Medicine effectively treating digestive issues, chronic disease and cancer. Dr. Roberts is a graduate of the University of Waterloo and the Canadian College of Naturopathic Medicine in Toronto. She did a 2 year post-graduate study in Biological Medicine with Paracelsus Klinik in Switzerland. She was selected to be a TEDx speaker for 2020.

You can connect with her on her website or on Instagram. 

Check out her book, Building a Healthy Child here. 

Resources:

Check out Daily Harvest for quick and delicious meal options, especially when we’re crazy busy. They’re vegan, gluten-free, and so so good. I love the smoothies, scoops, bowls, and flatbreads! Use the code FITNESSISTA for $25 off your first box.

CBD has changed my life. It helps so much with my anxiety and sense of calmness. You can read more about my experience with CBD here and use the code FITNESSISTA here to get an extra 15% off your first order. (I love the flavored drops!)

Thank you so much for listening and for all of your support with the podcast! Please leave a rating or review if you enjoyed this episode. If you leave a rating, head to this page and you’ll get a little “thank you” gift from me to you.

You can listen and subscribe to the podcast on iTunes, Stitcher, and Google Play.

xoxo

Gina

The post 057: Digestive health and building a healthy immune system with Dr. Melina Roberts appeared first on The Fitnessista.

Northern British Columbia now has the province's highest overdose death rate per capita, leading to calls for more services such as safe consumption and overdose prevention sites.

Since the start of the COVID-19 pandemic, all of Windsor's 18 outdoor, public drinking water fountains have remained closed, along with nearly 200 others located inside city buildings and facilities.

A Victoria man says he will fight the $2,300 fine he received this weekend for hosting a party in his one-bedroom apartment that police say was so packed the windows fogged up. The police however have a different opinion.

A Victoria man says he will fight the $2,300 fine he received this weekend for hosting a party in his one-bedroom apartment that police say was so packed the windows fogged up. The police however have a different opinion.

A collaboration between a Chinese vaccine manufacturer and a Halifax research team to test a potential COVID-19 vaccine has been abandoned after China would not approve the vaccine candidate for export to Canada.

There’s a risk you might read only one sentence and then leave this page, but it’s worth the risk to make sure this point is clear: you will not gain weight from eating too few calories.

If there’s nothing else you learn from this post, let it be that. But, there’s so much more that explains why (and how) under-eating can seemingly lead to weight gain. 

One of the hardest parts of dieting — which happens to almost everyone — is that moment where you get frustrated with weight loss and you try to reduce calories, even more, to make the scale drop lower again.

And what happens? You appear to be gaining weight.

It’s incredibly frustrating and you insist your body must be broken, or maybe it’s the gluten…or dairy…or artificial sweeteners that are making you fat. But, artificial sweeteners are not to blame, and your body isn’t broken.

3 Reasons You Gain Weight (When You Least Expect It)

So what’s going on? Precision Nutrition outlined many reasons why it seems like under-eating can lead to weight gain, even though it’s not the case.

In our experience with online coaching clients, we’ve seen everything. But, when it comes to weight loss, there are three common reasons you might continue to struggle with weight loss, even if it seems like you’re doing everything right. 

All of them, ultimately, deal with the ways that it’s easy to misunderstand calories. As we already mentioned, you can’t under-eat your way to weight gain. But, you can appear to be under-eating and still gaining weight.

We want to make sure you can easily identify all of the sneaky ways you can be tricked into following a diet that only leads to added frustration (and a scale that won’t move).

Foods With Hidden Calories

Whether you’re a dieting pro or don’t know the difference between a carbohydrate and protein, hidden calories suck and they are everywhere. The Precision Nutrition article shared the following example, which we’ve witnessed hundreds of times:

I once had a client discover he was using ten tablespoons of olive oil — 1200 calories — rather than the two tablespoons — 240 calories — he thought he was using in his stir-fry. Oops.

It’s frustratingly simple for hidden calories to pile up quickly day-over-day, and week-over-week, and that’s all it takes to keep you in a plateau or even gain weight, despite your best efforts. 

Rather than worrying about counting calories, it’s important to easily recognize where most hidden calories are typically found. 

See the graphic below, so you can think twice when you eat. What makes all of these hidden-calorie foods so difficult is that they are calorically dense. That means, even if they are healthy for you (which several of them are), just a small serving packs a big punch of calories, which is why it’s so simple to eat much more than you thought. 

How Much Is A 2,000-Calorie Diet

Because very few of us spend our time measuring and weighing food (and rightfully so), it can be shocking to learn just how much we underestimate the number of calories we consume a day.

And the research backs it up. On average, people will underestimate their caloric intake by 30 percent, and sometimes they can estimate by as much as 45 percent. That makes a big difference.

And, to be fair, a lot of people will make it seem like this is an education issue, but even pros can’t tell how much food is in a meal. Case-in-point:

A few years ago Dr. Berardi (JB, as he’s known around here) went out to eat with some friends at a well-known restaurant chain. He ordered one of their “healthier” meals that emphasized protein, veggies, and “clean” carbs. Then he finished off dinner with cheesecake. Curious about how much energy he’d consumed, he looked it up.

Five. Thousand. Calories.

I’ve had the same issue. And it can be minor things. Like how my “1 spoonful” of Justin’s Maple Almond Nut Butter is closer to eating half a jar, but I could count 1 spoonful. You might not keep track, but your body does.

Calories-In, Calories-Out Is Confusing 

Yes, this law of thermodynamics is still the #1 determinant of weight loss or gain. But what counts as “calories in” or “calories out” is not that simple.

For instance, all of the following factors can influence your “calories in” equation: the composition of your meals (protein, carbs, fats), your body type, the amount of muscle/amount of body fat, hormones, genetics, your environment, how you slept last night, levels of stress, and much more.

Let’s just take one small example. When you eat a meal, each type of food has a different “thermic effect of food” or TEF. This is the rate at which your body metabolizes a meal. Or, in other words, it’s how many additional calories you’ll burn when you eat a specific food.

Protein has the highest TEF, which ranges from 25 to 35 percent.

Comparatively, carbs are only 6 to 8 percent, and fats are the least metabolically active with a TEF of about 3-5 percent.  

That means if two people each eat a 500-calorie meal, but one person has more protein and the other person has more fat, the “calories-in” model will look different for each individual, even if they are having the exact same number of calories.

All of which is to say, many factors matter in determining how your body stores (and burns) calories. So, when frustration kicks in, don’t give up on yourself, don’t try to be perfect, and remember that there’s no use in trying to outsmart the system. 

It’s not that we’re lying (though we can sometimes deceive ourselves, and others, about our intake). More than anything, it’s that we struggle to estimate portion sizes and calorie counts. This is especially difficult today when plates and portions are bigger than ever. And energy-dense, incredible tasting, and highly brain-rewarding “foods” are ubiquitous, cheap, and socially encouraged.

Instead, search for a diet you think you can follow. And when you start following it, add checks and balances to keep you accountable, and support to remove the need for “perfection.” And then other systems that ensure you won’t be overeating without your own knowledge.

If you need help with finding the right diet, or someone to help you with those checks and balances, our online coaching program may be right for you. Every client is assigned two coaches — one for nutrition and one for fitness. Find out more here. 

Have questions? Share them in the comments below.

READ MORE: 

Should I Cut Out Alcohol To Get Rid Of Fat?

Why Am I Hungry All The Time?

The Beginner’s Guide To Fat Loss

The post Can You Gain Weight From Eating Too Little? appeared first on Born Fitness.

The marriage of a Nova Scotia couple has splintered over the wife's attempts to thwart her husband's request to die with the help of a physician. An appeal court judge heard the case Wednesday afternoon and reserved her decision.

Last time we talked about the 3 Best Ways to Carry Water While Running. But if you don’t have new running gear or just HATE carrying water on the run – here are 3 hacks to help! 3 Hacks to Get Water While Running – that don’t require you carrying it! 3 Hacks to Get ... Read More about 3 Hacks To Get Water While Running

The post 3 Hacks To Get Water While Running appeared first on Run Eat Repeat.

Drugstores in Alberta will offer in-store coronavirus tests at hundreds of locations by next month and are pushing to provide them in other provinces as pharmacies expand their health-care presence amid the pandemic.

People are living longer. Those in their 60s and 70s are enjoying a late “middle age” rather than settling in as senior citizens. They want to look and feel good as they take advantage of the increase in free time and decrease in family and work responsibilities that come with retirement. That’s why so many people in their 60s and 70s are trying to lose weight. But as our bodies change with age, so does weight loss. That’s why our nutrition experts have put together a list of weight loss tips for those living in their golden years.

Achieving a healthy weight is very important for older adults because there are many risks associated with belly fat, says Current Obesity Reports. However, they explain, “approaches to weight loss must be considered critically given the dangers of sarcopenia (a condition that occurs when muscle mass and quality is lost), the increase risk of hip fracture with weight loss, and the association between reduced mortality and increased BMI in older adults.” Always speak with your doctor before starting a new diet, exercise routine or weight loss plan.

10 Ways to Boost a Slowing Metabolism

Read More

Here are 10 tips for losing weight in your 60s and 70s:

1. Go to sleep.

If you’ve been rising early for work or staying up late watching TV for most of your adult life, you might find it hard to spend more time in bed. However, don’t underestimate the power of sleep. According to Current Opinion in Clinical Nutrition & Metabolic Care, lack of sleep disrupts your metabolism and interferes with the natural production of the hormones that regulate hunger and appetite. Plus, it increases the body’s production of cortisol, a stress hormone. Many studies have demonstrated that chronic lack of sleep significantly increases your risk of obesity. The Centers for Disease Control and Prevention (CDC) recommends getting seven to eight hours of sleep every night.

2. Stay hydrated.

As you get older, you might move less and perspire less throughout the day. However, your need for hydration doesn’t go away. According to Cleveland Clinic, sense of thirst “diminishes” with age. That means that you can be dehydrated without even feeling thirsty.

Dehydration can slow down your metabolism so that you burn fewer calories. “Staying hydrated also helps your body eliminate waste more efficiently, keeps your temperature in a normal range, lubricates and cushions your joints and protects your spinal cord and other sensitive tissues in your body,” says Carilion Clinic.

On Nutrisystem, we recommend drinking at least 64 ounces of water daily. A good rule of thumb is to try to drink eight 8-ounce glasses of water spread out throughout the day. If you get bored of plain water, you can enjoy sodium-free seltzer with fresh lemon or lime juice for the same benefits.

3. Limit your coffee.

Plain black coffee is calorie-free, so it can be a fine choice when you’re trying to lose weight. Just make sure to avoid added sugar, sweet syrups and high-fat creamers, which load you up with extra calories.

We also recommend sticking with decaffeinated coffee varieties. According to AmericanBoneHealth.org, “Some studies link caffeine consumption with negative effects on calcium metabolism, possibly related to caffeine increasing loss of calcium in the urine, and decreasing calcium absorption in the body.” This could eventually lead to bone loss. Calcium is an essential mineral for maintaining bone strength as you get older and it plays a key role in regulating your metabolism.

10 Simple Hacks to Help You Drink More Water

Read More

4. Choose nutrient-dense foods.

With your metabolism naturally slowing with age, you may need fewer calories than you did in your younger years. But don’t be fooled: Less calories doesn’t mean less nutrition. You still need to get the vitamins and minerals your body relies on to stay healthy.

The solution is to focus on eating nutrient-dense ingredients: Foods that are packed with nutrition, not calories. The Nutrisystem Grocery Guide is filled with healthy options to choose from. Stock up on lean sources of protein (PowerFuels), such as chicken breast and fish. Fill up your pantry with high-fiber carbohydrates (SmartCarbs), which include whole grain rice, pasta and cereals. Make sure to also grab some fresh, frozen or canned produce to get in your fruits and veggies. Nutrient dense foods like these deliver more benefit per bite as you age.

5. Eat more often.

It may seem counter-intuitive but skipping meals can actually hamper your efforts at weight loss, says Women’s Health. That’s because when your body is deprived of food, your metabolism slows down, something you’re already dealing with as you age. Instead of skipping meals, try eating healthy between-meal snacks every three hours. The best snacks contain lean protein for energy and fiber to help you feel full long after you finish eating.

How to Cut 700+ Calories without Skipping Meals

Read More

6. Beware of empty carbs.

According to the American Diabetes Association, over 25 percent of Americans over 65 years old have diabetes. Your lifestyle and diet can play a major role in the prevention of this disease. In addition to physical activity and weight loss, Mayo Clinic recommends filling up on fiber and sticking with whole grain products.

Many of the most popular snack foods are simple carbohydrates that are full of calories yet low in fiber and other valuable nutrients. We’re talking about chips, crackers and other salty snacks, as well as baked goods, candies and sweets. Nutrisystem offers a wide selection of delicious and perfectly balanced snacks that are healthier alternatives. You’ll love our Chocolate Chip Cookies, Cheese Puffs and Butter Popcorn. Not only are they delicious but they’re absolutely packed with fiber and protein. Yum!

7. Dine out wisely.

People in their 60s and 70s often have free time and the financial resources to socialize while eating at restaurants. Meeting up with friends is healthy at any age, but restaurant meals tend to be high in fat and salt. Not to mention the oversized portions!

To stay on track with your healthy diet, consider sharing an entrée with a friend or family member. You can also ask to substitute an extra serving of vegetables in place of the greasy French fries or other unhealthy sides. And do yourself a favor and skip dessert! (Grab a Nutrisystem dessert instead!) Get some tips and tricks for dining out while on a diet in The Nutrisystem Dining Out Guide! >

10 Tips for Dining Out on Nutrisystem

Read More

8. Go outside.

According to the Central European Journal of Immunology, vitamin D deficiency is associated with obesity. Low vitamin D levels may also lead to higher amounts of belly fat, says Medical News Today. If that’s not enough reason to get your daily dose of the sunshine vitamin, remember that it’s essential for proper bone health.

“Vitamin D is provided by skin synthesis by UVB-irradiation from summer sunshine and to a small extent by absorption from food. However, these processes become less efficient with age,” says the peer-reviewed journal Aging and Disease. Stock up on ingredients that contain the nutrient, such as wild oily fish, egg yolk and fortified foods like orange juice, milk and some breakfast cereals. You should also make a habit of spending a little time outdoors during midday to soak up some sun.

If you think you may be at risk of a vitamin D deficiency, you should consult your physician, who may order a blood test to check your levels or may recommend supplementation.

Are you getting enough vitamin D? Click here to learn more! >

9. Build muscle.

As we get older, we gradually lose some of our muscle mass and gain fat mass, says Current Obesity Reports. According to Harvard Health Publishing, “Age-related muscle loss, called sarcopenia, is a natural part of aging.” After age 30, people can lose three to five percent of their muscle mass for every decade of life. Less lean muscle means fewer calories burned.

Walking is a healthy, low-impact form of exercise that you can do every day to keep your metabolism active. You also want to do some strength-building exercise to help maintain as much of your muscle mass as possible. If you don’t belong to a gym where you can lift small weights, you can pick up basic ankle and hand weights at a sporting goods store or online. You can even use cans of food or water bottles!

“To build muscle, the exercises must be challenging, but they shouldn’t be stressful,” says Harvard Health Publishing. “The idea is to lift a weight you can comfortably manage for eight repetitions and try to keep going until you reach 15 repetitions.” Always speak with your doctor before starting an exercise routine.

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