eating with grace after 40
When it comes to food many of us have experienced the roller coaster of diets trends, skipping meals, eating low fat, no fat and eating on the go. But as we age, how we eat, when we eat and what we eat has an affect on how we age. When we deprive our bodies of nutrients, especially in the morning after a long night sleep, we are depriving it of the energy it needs to properly function. As our bodies age, we lose muscle mass, bone density and collagen in our skin.
According to nutritionists, we should be receiving 30% of our daily calorie requirements from a healthy breakfast within the first few hours of waking. When planning morning meals, I always start with fruit, preferably simmered with spices to awaken my digestive system. This coincides with the Ayurvedic theory of morning eating. Think in terms of easing into meals and incorporating foods that will provide sustained energy and curb cravings. *See below article for meal ideas.
When we eat meals the same time every day our body is able to to feel balanced, stable, avoid blood sugar crashes and avoid unwanted weight gain, especially in our mid-sections.
Eating with grace daily tips:
Eat within 1 hour of waking
Eat every 3-4 hours to avoid blood sugar spiking
Eat sitting down
Eat in a calm environment
Avoid eating on the go
Take a few moments before eating to thank your food
Holistic meals ideas
Breakfast:
Overnight oats with berries & seeds
Boiled eggs with Olive oil , sprouted toast and avocado
Protein powder smoothie with oat milk, spinach & hemp seeds
Lunch:
Lettuce or sprouted wheat wraps with hummus and veggies
Quinoa with roasted veggies, tahini and balsamic vinegar
Green soup with avocado & toasted seeds
Dinner:
Miso glazed salmon with bok choy & rice noodles
Green soup with avocado & toasted seeds
Roasted cauliflower with tahini and pomegranate
References:
https://healthybeet.ca/breakfast-for-women-over-40-why-its-important-not-to-skip
https://www.webmd.com/food-recipes/breakfast-lose-weight#1