Here’s what I eat to stay lean and healthy after 50. But honestly, you may be better off eating like this way before menopause hits! My big focus is on disease-prevention and inner health after menopause. The weight-loss and the “lean” thing is often a by-product of eating in a way that will keep you healthy for years to come.
Okay – I mention a bunch of links to check out in this video. So here goes. Hope I get them all in!
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How to calculate how much protein you need in a day (this is a very rough approximation – you may need more depending on your activity level and age): Multiply your weight in pounds by 0.36
Basic Smoothie Recipe that I love:
2 cups dark leafy greens
1/2 banana (frozen)
1/2 cup organic frozen blueberries
1 tbsp flax seed
1/2 tsp Amla Powder *
2 tbsp hulled raw hemp seeds or 1 scoop plant based protein powder
Water or coconut water
Place all ingredients in your blender (I add the water or coconut water so it comes up just past the greens). Blend. Add crushed ice if needed.
*Amla Powder to add to smoothie https://amzn.to/2z6Ukwa
Yacon Syrup (a fantastic sweetener) https://amzn.to/2MlfgrT
B12 Supplement (Aim for about 1000 mcg of B-12 daily) – that’s 2 of these caps https://amzn.to/2Zf76r3
Vegan Vitamin D (I recommend 2,000 – 5,000 iu daily depending on your age and where you live) https://amzn.to/2KP4XJs
Who Shouldn’t Eat Soy https://nutritionfacts.org/video/who-shouldnt-eat-soy/
A Presidential Advisory From The American Heart Association on Reducing Intake Of Saturated Fats To Prevent Disease https://www.ncbi.nlm.nih.gov/pubmed/28620111
Meat-based diet and inflammation https://www.ncbi.nlm.nih.gov/pubmed/23865797
Why Eating complex carbs may be vital for good gut health https://nutritionfacts.org/video/gut-dysbiosis-starving-microbial-self/
Health Benefits of Flax Seed https://www.youtube.com/watch?v=N9BmXzX2mOw
How To Kick Your Sugar Addiction https://www.youtube.com/watch?v=gTbOdQaOw0s&t=95s
High Protein Meal Prep https://www.youtube.com/watch?v=kMqMLjaY_dc
