Staying Fit Over 40

Stick to a routine: Routine is a key player in weight loss. So, try to eat oatmeal for breakfast every morning during the workweek. Make a big batch of whole oats (more fiber than instant oats) and add almonds, walnuts, raisins, and cinnamon. Measure everything, so your portions (and calories) are controlled and consistent. And, then divide it into 6 bottles so in the morning all you have to do is heat it up and go. It’s tasty, and the best part is you will be full until lunch!

Cut back where you can: Most of us are coffee drinkers. But there is trans-fat in the creamer, and that's is big enough factor to stop cold turkey and cut out the creamer (and sugar!). It is going to take a little while to get used to it, but you will learn to love black coffee! Never go back. 

Bring your lunch:  Bring your lunch from home, and try to eat a green salad every day plus a bean or lentil dish, or whatever food that you prefer that is loaded with fiber and protein.

Variety at dinner: While most of us are pretty regimented and routine with our meals during the day, we need variety during dinner with the family. There are so many tasty recipes originating from around the world. It's good to have a formula for the ingredients you choose when making your weekly meal plan. Every weeknight doesn't have to be, but can be a different protein – either red meat, poultry, seafood, or a bean/lentil dish. And for carbs you do the same – it’s either rice, a pita or roti; a pasta (high fiber!); or a starchy vegetable like peas, corn, and potatoes. And, of course, every night try to have a colorful veggie side. Of course, some weeks, schedules are crazy and the formula goes out the door – but you should still try!

Think Mediterranean: It's good to look to the Mediterranean diet for all the various food ingredients to add to your diet. A lot of your focus over the years has been to add nuts/seeds, beans/lentils, and fish to your diet. Always try to increase the quantity and variety of vegetables you eat. And cut down on red meat as well (once a day)! It is OKAY to not have dairy in your diet, you don't need it anyway!

Save restaurants for special occasions: Don’t eat out at restaurants often, and when you do, do it only if it’s a social event – not because you don’t have any food at home to cook. To be honest, we all have a tough time ordering healthy when we are out – I’d rather you just order what you want to eat, BUT get a half portion with a salad, rather than the full sandwich with chips. Like I said earlier, it’s about small changes.