5 tips to feel fitter at 50 than you did at 20

by CAITLIN MURPHY

Getting older doesn’t mean feeling older. In fact, you can feel healthier in your 50s than you did in your 20s.

Dr. Joseph Upton, medical director of Pro Sport’s Club’s Anti Aging Center, shares top five tips for feeling fitter in your 50s than you did in your 20s.

Exercise Regularly

As we age, we don’t have to give up our favorite hobbies like hiking, kayaking or taking spin classes. In fact, a regular exercise routine is crucial to feeling healthy and vibrant in any decade. Exercise also increases blood flow to the body and brain, so a regular workout schedule will also help improve your memory. 

As you age, incorporating strength training into your workouts becomes especially important, since strength training not only builds muscle it also prevents muscles loss. “People can build muscles well into their 90s,” said Upton. 

He also recommends yoga and Pilates classes to increase core strength and improve flexibility.

To prevent injury, make sure your muscles have adequate recovery time between workouts. Upton recommends not working the same muscles group two days in a row and scheduling days off.

Eat a Colorful Diet

Who knew looking and feeling 10 years younger is as easy as filling your plates with brightly colored foods?  Intensely pigmented fruits and vegetables like deep indigo blueberries and rich green kale are filled with antioxidants, and Upton says antioxidants are the best at stopping aging.

Antioxidant substances like Vitamin C, Vitamin E and beta-carotene fight oxidative stress. To illustrate this, Upton uses the example of an apple turning brown once you take a bite. Oxidative stress is linked to aging and disease, and to fight this process, eat a diet rich in fruits and vegetables along with legumes like red and kidney beans.

Upton’s other motto: “Eat foods that are closer to the earth and avoid chemicals which can make you age faster.” 

So along with plant foods, stick to lean meats like chicken and fish to build muscle and leave you feeling satiated. Upton is also quick to remind patients that our organs are composed of lipids, so make sure you get enough healthy fats like Omega 3s, fish oils and flaxseeds. 

Reduce Stress

“Our bodies were made to deal with acute stress like running away from a predator. Once the predator is gone, the stress was over,” said Upton. “Now we have stress that lasts 24/7.”

Between emails inboxes, family obligations and technology bombarding us all day and night, stress can be a large contributor to the energy zap we feel as we age. 

“Stress takes a lot out of our bodies,” said Upton.

Some of the adverse effects of stress include headaches, fatigue, depression, high bloods pressure, skin conditions, heart problems, irritability, sleep problems, lower sex drive and lack of focus. Reducing your stress levels can do wonders for your physical and mental health and help you feel younger. 

While this is understandably easier said than done, Upton recommends yoga sessions or just finding a few moments everyday for you. 

“It doesn’t have to be any expensive trip to the spa, it can be a walk in the park,” he said.

Get Quality and Quantity Sleep

“Sleep is the restorative time for the body,” said Upton, which is why getting both enough sleep and good quality sleep is important. 

Seven to nine hours per night will not only keep your memory sharp (and help you remember where you left the keys), enough sleep will also prevent brain fog and improve your mood. A good night’s sleep has even been proven to help you look younger and happier. 

To get more sleep, try going to bed and waking up at the same time every night and keeping your room as dark and as quiet as possible. 

If you find you are getting your eight hours every night but still feeling sluggish, you might have a sleep disorder like sleep apnea. Sleep apnea stops your breathing periodically throughout the night, which causes you to wake briefly, resulting in an unrestful night’s sleep. Upton recommends talking about sleep disorders with your physician.

Pay Attention to Health Risk Factors

Speaking of talking to your physician, Upton also stresses taking preventative and proactive steps for your health.

“Pay close attention to risk factors like blood pressure and high cholesterol so you can minimize your risk of chronic diseases,” said Upton. 

Make regular doctor’s appointments and get regular health screenings like mammograms, colonoscopies, dental exams, eye exams and osteoporosis screenings. 

Along with these five tips, Upton also recommends talking to your doctor your hormone levels, which decline as we age.   

“Testosterone can start declining in men in their mid 30s and perimenopause can start for women in their mid 30s,” he said. 

Upton also says the hormones in your thyroid can vary with age and affect your metabolism, energy and weight. Imbalances in your hormones can leave you feeling “less than optimal,” so he recommends speaking with your doctor or seeing an endocrinologist about hormones levels.  

Dr. Upton’s main message is that it’s possible to feel healthier in your 50s than you did in your 20s. In fact, through adopting a healthy lifestyle your 40s, 50 and beyond can be your best years complete with abundant energy, a healthy body and a sharp mind. 

Source: king5

Eight Health Tips for Those Over the Age of 50

By Selena Gerrish

Your risk of increasing chronic health conditions increases as you get older. The good news is that there are a number of things that you can do to keep yourself healthy after you turn 50. Below are some tips for maintaining optimal health as you age.

Stay Active
Your energy levels have a tendency to decrease as you get older, and you may not always feel like exercising. However, you should try your best to get at least 30 minutes of exercise in every day. Exercise will help keep you looking and feeling young. Walking and swimming are examples of two low-impact exercises that are ideal for people who may not have the energy or capability to run or lift weights. Only perform what you are comfortable with and be sure to consult with your doctor about any new exercise plans to make sure your body can handle it.

Sleep Seven To Eight Hours
Sleeping allows your body to repair itself naturally. That is why you should try to get seven to eight hours of sleep every night. If you have trouble falling asleep, then you should practice a soothing ritual, such as playing soft music, meditation, or taking a bath before going to bed. Reading is also a good technique for relaxation. Try to avoid tv, computer or cell phone use right before bed because the light from the screen affects your eyes and doesn’t prepare your brain for sleep. In addition to getting enough sleep, try to keep an everyday routine of going to bed and waking at the same time each day.

Eat Lots Of Fiber
Your digestive system slows down as you age, so you want to make sure that you get adequate amounts of fiber. Whole grains, fruits and vegetables are good sources of fiber. Fruits and vegetables also keep your eyes healthy. If you are having trouble incorporating enough fiber into your diet, you can try fiber bars or other ways of supplementing.

Visit Your Doctor Regularly
Keep in mind that your risk of health problems increases as you age. You’ll want to make sure you are seeing your primary doctor at least once a year to keep an eye on your cholesterol, blood pressure and any other problems that may run in your family. Keep in mind that as you age you may experience vision loss or other problems you never had before. You’ll want to visit a specialist such as Hunter Eye Hospital to treat any problems that may arise.

Limit Your Intake Of Sodium
High sodium intake may increase your risk of high blood pressure and cataracts. You can limit your sodium intake by avoiding canned and processed foods. Experts recommend that you limit your sodium intake to less than 2,000 mg per day. Read your labels and keep a journal of the foods you eat to make sure you are staying on track and getting the right amount of vitamins and minerals and limiting sugar and salt.

Keep Yourself Hydrated
You will need to drink eight to 10 cups of water per day. Keeping yourself hydrated will help your body function at its peak. Try to avoid sodas or other sugar beverages as these can have a negative impact on health.

Stay Social
Staying social becomes harder as you get older, but you should try to connect with family members and friends regularly. Spending time with people helps you stay positive and helps ward off depression. Plan a luncheon or book club with family members or other people in your age group.

Stop Smoking
If you are a smoker, then now is the time to quit. Smoking cessation will cut your risk of developing numerous illnesses, such as heart disease and lung cancer. You’ll want to avoid any type of tobacco or non-prescription drugs. It’s also a good idea to avoid too much caffeine or other unnatural stimulants. These can affect your overall health and energy levels. If you need a pick me up try natural energy bars, meditation, or exercise as these are all natural ways of building energy and de-stressing your body.

Staying healthy becomes more of a challenge as you get older. Your days of staying up late and living off junk food are long past. Fortunately, you don’t have to feel weak or low on energy. Try to follow these tips and you will stay rejuvenated and keep your body running at it’s optimum level.

Source: hopinghealth

Top 10 Health Tips for Seniors

Below are Top 10 health tips for Seniors to help them stay young at hearts

By Percy

Eat a well balanced diet. You have heard this before and you will continue encounter this in all health tips. No amount of exercise and vitamin supplements will keep you healthy if you take for granted a well balanced diet.

Seniors exercise together

Stay Hydrated. Be sure to drink plenty of water.  It cleanses your body (minimize possibilities kidney stones) and helps your heart in functioning well. Also, you will look young and active with a natural glow on your face. 

See your doctor and dentist – regularly. Most of those over the age of 50 have started experiencing some health problems but there are those who are stubborn and refuse to go to their physicians and dentist. You should visit and consult these professionals’ help regularly and try to implement all the suggestions and precautions given. You need to admit as a senior, your body isn’t as tolerant and enduring as you were in your teenage years.

Be happy. Loneliness and low self-worth may be prevalent for some of those in their retirement age.  You need to remind yourself that many did not get to see life beyond 50s. Looking back sadly at what you did before will not change things – knowing what to do with the years ahead is a better perspective. Stay connected with friends and family, and be contented with what you have.

Keep Busy. Keeping busy will stop you from getting bored as well as help with staying health both physically and mentally.  Whether you like to putter in the garden or look after the grandkids both will bring you some satisfaction which is really important. When you are bored you tend to dwell on the what if’s and the if only…

Help others. There are many ways that we can help others. You can become a volunteer at something that interests you where you can contribute to others. You can help out a neighbor or find someone elderly in your neighborhood that you can visit. It will not only help them but you too!

Make New Friends.  Even if you enjoy your own company it’s not healthy to be alone all of the time. We were not meant to be alone so be sure to stay in touch with old friends and meet new people that will hopefully become new friends. Again there are a number of ways to do this and sometimes you have to put yourself out of your comfort zone a bit. A great place to meet new people is at your local community/senior center.  Joining classes or groups for activities, volunteering and other things that get you off the couch could put you in touch with a new friend.

Find and interest or hobby.  When you find something that you enjoy doing it’s amazing how you can get lost in it and before you know it hours have passed by.  When you lose track of time doing something it is a good sign that it’s something that you really like to do. When you do something that is a chore often time seems to drag.  There are so may choices today for indoor and outdoor activities, some you can do alone and others you need a partner for.  Find what’s right for you.

Keep on Learning. Things are always changing and there is always lots of interesting new things to learn. Don’t become boring by not staying in touch with what’s going on. Lots of seniors are taking to the internet if you haven’t done so yet consider it. Don’t let it stop you going out or become a substitute for connecting with real people use it as a place to find information and to stay in contact with people that you cannot meet up with. There are classes available for seniors to learn more about using the internet.

Staying healthy as seniors is not that hard – follow some simple routines which can be easily included in your daily life without much effort. Most likely you know them already but now is the time to get started.  Remember health is not just about physical health it is also about emotional and mental health too! Keeping these health tips is your overall insurance policy against any future boredom and loneliness. You will be glad you did.

See more at: lifebydesignover50

5 Fitness Tips for Women Over 50

by Anne Prantel

With the ever increasing awareness of how extra pounds can hinder old age and health in multiple ways, women strive to maintain health through exercises, yoga, meditation and other related techniques. No wonder this has increased the demand of yoga centers, gyms and clubs and investors have filled the niche by creating them in every other street. But the fact is that all these centers are good as they add in the social life for women over 50 but most staying healthy ways can be adopted outside such centers. Here are some fitness tips for women over 50 that can be added in daily life easily-

1) Walk regularly

Walking is one of the best fitness secret that applies to almost all age groups. However, over 50 many exercises and fitness techniques are restricted to avoid side effects. Walking though is still recommended regardless of age and condition. It has various benefits such as movement in all body parts, cardiovascular fitness and improvement in mood levels due to exposure of outdoor environment. It is not necessary that one should put on walking shoes and then do the exercise. Keeping one active and performing some household chores, stepping out and walking instead of driving for outdoor chores that can be easily managed by foot are some of the ways of adding walking in life.

2) Weight lifting

From some of the best fitness tips for women over 50, this one is ranked on the top. Every fitness expert suggests this technique for quick weight loss. Weight lifting is done by women over 70 as well; the exercise is great to get all muscles moving. It is a great workout technique that stops any unwanted fat to return on tough spots of the body such as belly, hips, chin, neck and arms. Weight lifting is also beneficial in keeping bones active and steady, strength is added by physical activity and better feeling is instilled on a personal note.

3) Adjust diet and drink water as much as possible

When there is walking and exercise to be done, that means a lot of sweating would be happening too. To compensate the water level in body and avoid chances of dehydration, one should make sure that more than 8 glasses of water are consumed in a day. Moreover, diet should be extremely healthy. Carbohydrates cut down and healthy food rich in protein, calcium, fiber should be added such as fish, eggs, chicken, green leafy vegetables, milk, yogurt etc.

4) Add on core exercises to routine

Crunches and superman alternates may sound tough at 50 plus, but common one has to prove 50 is not an elderly age! With that note, the body at 50 is just what one wants to make it. Young and strong or old and crippled, it is High time to add walking and core exercises in the routine. By keepings abs and hips active, there will be lesser chances of lethargy and fat build up which becomes difficult to shed off with time. Core exercises also help in maintaining overall body stability and strength.

5) Join health related support groups

To join a group that has similar age recurrences is great as one need to have people experiencing the same physical, mental and emotional changes. Through this the best of social time is made and also a lot of beneficial information is obtained which helps in taking care of self in a better way and not feeling any negative vibe about oneself. Support groups also plan regular excursions, and when one does not feel like getting up and walking or doing exercise having supportive peers and group members is one of the best way to beat lethargy out and become active again.

Source: gymflow100.com

4 Exercise trends for older adults

Exercise can help ward off illness by boosting the immune system, as well as increase flexibility and range of movement, and improve mental acuity. 

Here are four exercise trends that are growing in popularity in the over-60 crowd.

Yoga

The sequences of stretching and posing that yoga uses to tone and build muscle have been increasing in popularity for the past five to 10 years. Further, the benefits of yoga include increased joint flexibility, less arthritis pain, relaxation that aids in sleep, and lower blood pressure.

Swimming

This water-based low-impact exercise has a host of helpful benefits, including better balance, lower stress levels and a reduced risk of osteoporosis. Swimming is also an excellent choice for seniors because it is easy on the body and places less stress on joints. Many gyms and fitness centers have senior swimming programs or water aerobics classes. Another place to look is community pools and organizations that may offer classes or programs.

Tai Chi

This meditative activity is great for building core muscles and relaxing tension in the body. The fact that it is low-impact makes it great for seniors who are just beginning an exercise routine. It's said to help with arthritis pain and lower blood pressure, as well as enhance mental acuity and concentration, making it a great option for patients with dementia and Alzheimer's.

Walking

Sure, walking isn't as buzzworthy as yoga or tai chi, but it's one of the best ways to keep in good total body health, increasing stamina, keeping the heart healthy and toning muscles.

There are even walking clubs that cater to seniors in many cities.

Getting fit and staying healthy doesn't have to get harder with age. By incorporating an activity or two into your weekly routine, your physical and mental health will benefit greatly.

Source: sheknows

5 Beauty and Fashion Tips Women Over 50 Should Ignore

BY Karlene Trudell

After reading some of the popular beauty advice for older women, a lady-of-a-certain-age can start feeling as if she needs to spend the rest of her life in beige polyester pantsuits and nude lipstick. Why should we have to dress like our grandma, though? While it's true you don't want to be that tacky middle-aged lady in the skin-tight leopard body suit with bright blue eye shadow and clownish red hair, there are some common beauty and fashion tips that women over 50 really can ignore.

Avoid bright colors

For some reason, beauty gurus seems to think that turning 50 instantly changes a woman's complexion to some mysterious, dull shade that is overwhelmed by vibrant colors. What exactly is an older complexion anyway? As in, "neutrals and pastels flatter older complexions." On the contrary, most women look pale and washed-out without at least a little color in their wardrobe, so don't be afraid of brights. There are women in their 50s, 60s, and beyond who look stunning in bright corals or lime green. If a color looked good on you 20 years ago, it probably still does.

Dress your age

Exactly what does that mean? Women over 50 are keeping themselves in better physical shape than ever before, so don't let some misguided fashionista tell you that you have to wear boring "age-appropriate" clothing. You might not want to go as far as wearing sweat pants with "Bootylicious" printed on the rear, but even if you have a few flaws to hide, you aren't doomed to muumuus and elastic-waist mom jeans. Plenty of trendy, fashionable clothing looks good on women of all ages. And if you have the legs to wear an above the knee skirt or the arms to wear a tank top, go for it!

Cut your hair

The style of your hair, not the length, is what is important. Many women over 50 look fantastic with longer hair. If you like your below the shoulder locks, keep them. Just find a style that that flatters the shape of your face and ignore what anyone else thinks.

Don't wear red lipstick

Really? There is nothing wrong with red lipstick as long as it suits your coloring. Just like women of any age, some women over 50 look great with bright colored lips, some don't. Wear what looks good with your complexion, whether it's soft pink or fire engine red.

Dye your hair a lighter shade

Stylists recommend you dye your hair a lighter color to hide gray and make you look younger. Unfortunately, in most cases all it does is make women look fake. Seriously, blonde hair and black eyebrows aren't fooling anybody. If you choose to dye your hair, you'll probably look best if you stay as close as possible to your natural color or just get some natural highlights. Nothing screams "I remember the 70s" more than platinum blonde highlights on a brunette.

Whether you are 20, 50, or 70, the best beauty tip of all is to wear the makeup and clothing that you are comfortable with, looks good on you, and flatters you. Who cares if it doesn't align with what the "experts" think you should do?

SOURCE:  voices.yahoo

Graceful Aging for Adults Over 50

BY Cheryl E Preston

Whenever I see celebrities, over age 50 giving their so called beauty secrets, I cry fowl. Iman, age 57 and other super models were recently on the Katie Couric show, telling us regular gals how to look great as they age. Do they really believe we are so gullible, as to believe that makeup alone is their success story?

Celebrities have the money and means to have a nip here and a tuck there. Plastic surgery and lifestyle lifts are not truly growing old gracefully. Many women on the website of of the 50 beautiful women over age 50, like Cher and Jane Fonda have admitted to having plastic surgery. Going under the knife is not the same as natural graceful aging.

There are many beautiful women, who through diet, exercise and good genes are indeed growing old gracefully. Kim Bassinger, Merl Streep, and Jodie Foster are three. While Kim Bassinger's ex, Alec Bal;dwin has said he is vain and will consider going under the knife, there are handsome men over age 50, who would not think of plastic surgery. One is Kevin Costner.

There are many suggestions,on how to grow old gracefully. Among them are, finding ways to help others, or seeking your heart's desires. My opinion is that as we age, we should maintain the youth that is within us. I do not feel 55. And do not dress or look like my grandmother did at this age.

As a baby boomer I am young at heart. I continue to watch cartoons, and I play hide and seek with my grand children on the playground. I love dressing stylish, and cannot imagine myself in the type of clothing that grandmothers wore years ago.

As we age we should not dress as if we are trying to look much younger. Mini skirts do not look well, with varicose veins. There is makeup that will cover leg discolorations. Aging women should also go easy on the make up, cologne and jewelry.

When we look in the mirror, we may see sings of aging such as slouching, pudgy stomach and sagging breasts and rear. Well fitting undergarments can uplift the breast and hips, while tightening the stomach. And improve posture. I find they make me feel 10 lbs lighter, and therefore I have more spring in my walk. Holding our heads high, and wearing a smile, will overcome sagging neck skin. A youthful attitude goes a long way.

I really love the attitude of Mick Jagger and the other members of the Rolling Stones. They continue rocking as if it were the 1960's. Even though they are visibly aging, their attitude makes them seem younger. It helps that attitudes towards aging are changing. Many older men, such as Sean Connery, Samuel Jackson, and Montel Williams, embrace their bald heads,and are considered sexy.

I often ask the opinions of my husband and children, in regard to an outfit, or hairstyle I desire to wear. I am fortunate to only have a few grey hairs, near my temples. There are women who dye their hair, and others wear the grey proudly. it is an individual choice.

Take your time, try to stay relevant to current styles, without dressing like a teen. Pay attention to which colors look best on you or get you complements. Growing old gracefully is a state of mind. When you are comfortable in your skin, you will glow and others will know.

Actress Jamie Lee Curtis,(now 55) sports her wrinkles and grey hair, and looks beautiful. Carmen DelOrifice is 81 and still a beautiful fashion model. 

SOURCE:  voices.yahoo

3 Best Exercises for a Flatter Stomach for over 50s

Article by Sarah Maxwell

I asked Sarah to share with us the best exercises to flatten our stomachs -these exercises are designed to flatten your tummy and improve your posture and core. They are small selection from the exercises in Sarah’s ebook  The Little Exercise Book for a Flatter Tummy. Looking forward to comparing notes!

The Plank Exercise

• Lie face down resting on the forearms
• Place forearms flat on the floor
• Push off the floor, raising up onto toes and resting on the
elbows.
• Keep your back flat, in a straight line from head to heels.
Pull in abdominals and pull up your pelvic floor.
• Start by holding for a few seconds and building up to 1
minute.

Abdominal Cycle Exercise

• Lie flat on the floor with your abdominals pulled in
• Support your head with your hands and raise up from the
floor to create a mild tension in the abdominals
• Bring your knees up to a 45-degree angle and slowly go
through a bicycle pedalling motion.
• To make this exercise more difficult, raise your head and
shoulders higher
• Aim to do 20 cycles and gradually increase as you become
stronger

Core Balance Rear Raise Exercise

• Stand with feet hip width apart
• Keep your hands stretched out (like a plane) at shoulder
level, fixing your right leg into the ground
• Slowly start lifting your left leg off the ground, keeping the
leg as straight as you can. Focus your attention on a point.
• Aim to get your upper body parallel to the floor and hold
this position for a few seconds. Make sure your abdominals
are pulled in.
• As you improve, you will gradually begin to increase your
hold time
• Lower the right leg and repeat on the left (you may find that
you can balance better on one side but this will improve with
practice)

SOURCE:  fabafterfifty.co.uk

What to Eat in Your 50s and Beyond

The challenge: Your body seems to be working against you.

Call this the Me Decade. For the first time in years you have more time for yourself. Freed

from the demands of raising small children, you're cooking less and eating out more.

On the inside you're experiencing major shifts too. Sure, there's menopause. But you may also start to notice a slower metabolism and digestive system. "Part of this is normal aging," Dr. Peeke says. "But how radically these things affect your body depends on how well you eat the right foods and get lots of physical activity."

Your Diet To-Do List

Eat your calories earlier. Can't figure out why the pounds are creeping on even though you've reduced your portions? "Eating less is only part of the equation. The other part is eating smarter," Dr. Peeke says. "Right now, every calorie has to be the highest quality you can find." And when you're burning only 1,400 to 1,600 calories a day (thanks to that slower metabolism), squeezing in all the nutrition you need can be tricky.

It gets even harder if you frequently skimp on breakfast and lunch so you can save room for dinner out. No matter how balanced that evening meal is, it can't possibly deliver a day's worth of nutrition. But it can pack a ton of fat and calories. And because you waited all day to eat it, you'll be starving and likely to consume more than you planned.

A smarter strategy: Rearrange your meals, feasting by day and nibbling by night. That means a 300- to 400-calorie breakfast and a 400- to 500-calorie lunch, with a 200- to 250-calorie afternoon snack. Eating those calories earlier will make it easier to enjoy a small dinner out -- an appetizer and a side salad, say -- without going overboard.

Get savvy about supplements."Starting in your 50s, your body doesn't use many nutrients as well as it used to," Sandon says. "Calcium and vitamin B12 become an issue because your stomach produces less of the acid needed to absorb them. At the same time, your skin becomes less efficient at synthesizing vitamin D." Without enough B12 you may end up feeling run down and lethargic, while insufficient calcium and vitamin D weaken your bones and make your body less effective when it comes to burning fat.

In a perfect world, you'd get all of your nutrients from food. But if you're scaling back portion sizes, that won't work. Ditto if you've recently ditched dairy -- a key source of B12, D, and calcium -- because you've suddenly become lactose intolerant, a condition that commonly happens to women in their 50s, according to Dr. Peeke. That's why a vitamin makes good sense. Instead of a standard multi, look specifically for one designed for women over 50. Not only will it supply extra B12 and D, but it's also low in iron, which is much less of a concern post-menopause. If your multi doesn't provide the full 1,200 milligrams of calcium you need, take a daily calcium citrate supplement.

Outsmart diabetes. Your hormones aren't the only things that are going haywire right now. Insulin, a hormone produced by your pancreas, may be out of whack as well. Normally insulin shuttles glucose (aka sugar) from your bloodstream to your cells, where it's used for energy. But as you age, your body often can't use the insulin it makes as effectively as it once did. When this happens, a condition known as insulin resistance can develop, causing glucose to hang out in your bloodstream instead of traveling to your cells, where it's needed. Trouble is, once insulin resistance starts, full-blown diabetes isn't far behind.

The right diet can help. First, steer clear of refined sugars. Eat plenty of whole foods like fruits and vegetables (aim for four and a half cups daily). Choose whole grains over processed ones; they slow the rate at which your body digests and absorbs carbohydrates. That means lower blood sugar and less demand on your pancreas to pump out insulin. People who regularly feast on whole grains are 20 to 40 percent less likely to develop diabetes and cardiovascular diseases than those who rarely eat them, according to a 2004 University of Minnesota School of Public Health review.

Your Recipes for Success

Breakfast
1 cup high-fiber whole-grain cereal (such as Bran Flakes) with 2 tablespoons flaxseed, 1 cup mixed berries, and 8 ounces 1% milk (or 1% lactose-reduced milk)

Lunch
White bean hummus pita pocket: In a food processor, blend 1/2 cup rinsed and drained cannellini beans, 2 teaspoons extra virgin olive oil, 2 teaspoons lemon juice, 1 teaspoon Dijon mustard, 1/2 tablespoon minced garlic, 1/4 teaspoon cumin, 1/8 teaspoon salt, and 1/8 teaspoon pepper until smooth. Stuff one 6-inch whole wheat pita with 1/2 cup arugula, 1/4 cup chopped yellow pepper, and 2 slices tomato. Top with hummus.
1 small oatmeal-raisin cookie

Snack
8-ounce container 2% plain Greek yogurt topped with 1 small diced pear and 1 tablespoon chopped walnuts

Dinner
4 ounces grilled tuna drizzled with soy-wasabi glaze (1 tablespoon low-sodium soy sauce whisked with 1/8 to 1/4 teaspoon prepared wasabi)
1/2 cup cooked brown rice
1 cup baby bok choy sauteed in 1 teaspoon canola oil

Nutrition facts (for the day): 1,502 calories, 87g protein, 199g carbohydrate, 46g fat (9g saturated), 39g fiber

Originally published in FITNESS magazine, October 2009.

SOURCE:  fitnessmagazine

Top 5 Fitness Tips for Women Over 50

As hopeless as it may seem, there are many simple and effective ways to stay fit after 50. Older women don't have to slow down, gain weight and become another statistic of the obesity epidemic. These five tips can help you get (and stay) fit at age 50 and beyond. 

• Lift Weights  Weight lifting may be the single best way for older women to maintain overall fitness and stop the slow creeping fat gain. Building strength with weight training is possible at any age, and some studies show women in their 70's building significant muscle by lifting weights 2-3 times per week.    

• Walk Regularly  Walking has consistently been shown to improve cardiovascular fitness, help keep weight under control and improve mood in those who maintain a regular walking routine. Any aerobic exercise (cycling, jogging, swimming) is great for maintaining lower levels of body fat and improving flexibility and overall body tone, but after age 50, walking has some advantages. The risk of injury is extremely low, so almost every women can get out and start walking right away. Walking can be done in most weather, there is no special equipment required. Perhaps the biggest benefit to walking is that it's useful. Walking for errands, to give your pet exercise, to socialize, or to get out in the fresh air are all added benefits of using a walking routine to maintain fitness. Combining walking with weight training and you will have a simple and effective way to get, and stay, in shape after age 50.

• Perform Some High-Effort Intervals Interval training is a great way to improve overall fitness. It's fast and effective, but can be challenging. To get the benefits of interval training and minimize the risk, start slowly and stop when you are winded. For example, if you are out walking, increase your pace for 30 seconds, and then return to your regular pace. Repeat this 30-second burst once every 5 minutes. Continue until you've completed five, 30-second bursts. As the days and weeks go by, you may find that you want to jog during that 30-second interval. The beauty of interval training is that you are in control of the effort and the number of reps. If you are already is great shape, you can add some high intensity interval training and kick it up a notch. When you start intervals, always pay attention to any warning signs that you are overdoing it.        

• Perform Core Exercises As we age and become less active, core strength is often one of the first things to suffer. Poor core strength can lead to a domino effect of other physical aches and pains due to poor body mechanics and poor alignment. Sore backs, hips, knees and necks can often be traced back to poor core strength. The core muscles include more than just the abs, so it's important to consistently perform a balanced core strength workout. Do the quick core workout (above) 3-4 times each week to maintain your core strength and stability.    
  Other great ways to maintain your core muscles are to perform simple body weight exercises that force the core to contract as you stabilize your body. Consider doing these exercises daily:
  • Push ups
  • Alternating Supermans
  • The Seated Press Up

• Eat Enough Protein Many older women aren't getting enough protein to maintain muscle mass. Protein is the major building block of the body, and because it isn't stored, it needs to be replenished regularly. Protein can be either complete (those containing 8 essential amino acids) or incomplete (lacking one or more essential amino acids). Complete proteins are found in most animal sources such as meat, fish, and eggs while incomplete proteins are generally found in vegetables, fruit and nuts. Vegetarian athletes often struggle to get adequate protein if they don't pay careful attention to the way they combine food sources. If you aren't getting enough protein, it may be difficult to build or maintain muscle. If you are a vegetarian, it's even more important for you to learn how to get enough of this essential nutrient. Getting, and staying, in shape after 50 is possible, but it does require consistent movement and a bit of knowledge to get the most out of your activity.  

Getting, and staying, in shape after 50 is possible, but it does require consistent movement and a bit of knowledge to get the most out of your activity.


Source: sportsmedicine