How is everyone in the blogosphere? Healthy and happy, I hope! Yeah! 😊
So, the other day one of my best friends complimented me on my physique as we were slaving our way through a pretty challenging workout at my house. She asked me what I eat that keeps me so slim at my age! Haha! She’s 32, so yanno, as a woman of 40, apparently to her, I am what she likes to refer to as an “older woman!” 😝
After I smacked her upside her head, I went over to my computer and typed out a food list for her.
This conversation was relevant for us because as some of you may know, I lost approximately 40 lbs. of fat this past winter after having been bed-ridden from injuries for several looooooooooonnnnnnng months last summer and early fall.
When I was laid up, I did not take opioids, since I am allergic to them. I did imbibe on a bit of herb, which helped greatly with pain management. But, the pot also added to my waistline from the crazy munchies I had every night!
So, when my body was finally healed and I was ready to be active and begin working out again, I changed my food intake from easy junk food and unhealthy snacks to the foods listed below. I’ve hit weight loss plateaus during this past year, but I’ve never gained a single pound of fat since I started this eating plan late last August.
Today my BMI maintains at around 21% body fat.
This is in the ideal range for a 40 year old woman, since 26-31% body fat for women in their 40’s is acceptable.
It would be cool if my body fat was lower, honestly. But, as a full-blooded, Native American Indian, I’ve always been a curvy/voluptuous (and top heavy!) girl, so I’m satisfied with this BMI. The work that goes into lowering that percentage for me at age 40 is more than I am willing to put in and I feel super great about my body, so I’m gonna just keep doing what I’m doing, as long as my body fat does not increase.
I’m not a fitness junkie and I hate long hours in the gym. Some exercise and some weight lifting is insanely fun for me, but I do rely heavily on my food intake to keep my physique the way it is.
As a side note, I do allow myself about 2 or 3 “cheat” days per month where I go completely off my eating plan and eat whatever my heart desires. I mostly believe in the 80/20 method (80% healthy food / 20% not quite as healthy foods). However, I generally practice the 90/10 method because junk food makes me feel sluggish and sick. I get sugar hangovers if I eat too much bad food, so for my own well-being 90/10 works for me and encompasses about 2 to 3 cheat days per month.
I would recommend the following foods for anyone embarking on a weight loss plan. This is a food list only, not a menu plan. It’s up to you to create your own menus
Please enjoy! ❥
(2-3 servings per day, 1/2 cup cooked – steamed, stir fried, baked, boiled, roasted w/Pam):
Broccoli, arugula, asparagus, cauliflower, spinach, brussel sprouts, celery, beet root, kale, cabbage, parsley root, radishes, turnips, collard greens, mustard greens, bok choy, rutabaga.
Note: Limit raw intake to only 2-3 servings per week as too much raw cruciferous can actually contribute to hypo-thyroidism.
(1 serving per day)
1 orange (medium), 1/2 grapefruit, 2 tangerines, 2 lemons, 2 limes, 1-2 tangelos.
One 3/4 cup of 100% real fruit juice may be substituted 2-3 times a week, on alternating days.
(1 serving per day, which is 1/2 cup or medium size pieces, in addition to the 1 serving of citrus fruit)
Blue berries, strawberries, apples, pears, peaches, bananas, or avocados.
**Bananas make an excellent smoothie base, along with the 3/4 cup 100% real fruit juice! Yummy!
(2 servings per day, 1/2 cup cooked or raw)
Whole grains or whole wheat pasta, 1 slice whole wheat bread, barley, couscous, brown rice, whole grain cereal (kasha), wheat bran, pumpkin seeds, carrots, cucumbers, zucchini, 1 cup raw or 1/2 cup cooked celery, 1 tomato (medium).
(1 serving per day – 1/2 cup or medium size piece of fruit)
Oatmeal, oat bran, dried peas, beans, lentils, apples, pears, strawberries, blueberries.
(2-3 tablespoons per day on oatmeal, smoothies, yogurt, salads, or mixed with cottage cheese or used for salad dressings).
Ground or milked flax seed, sesame seeds, flaxseed oil.
(1 serving with every meal).
Fish – 6 oz. (steam, bake, grill, or stir fry in olive oil)
Poultry – 6 oz. (skinless breast meat).
Egg – 1 large (boil, scramble, poach)
Black beans – 1 cup (combine with rice for a complete protein!)
Veggie burger – 1 patty (find recipe)
Chick peas – 1 cup (Buy canned. Or, heat or soak dried chick peas for 24 hours before cooking).
Dry beans (lima, black eyed peas, lentils) – 1 cup (Buy canned. Or, heat or soak dried beans for 24 hours before cooking.
Tree nuts (almonds, pecans, walnuts, brazil nuts) – 1/4 cup (eat raw or roasted. avoid heavily salted or honey roasted).
Lean red meat – 4 oz. (limit to once per week).
Calcium (Food Sources)
Eat 2 servings per day and supplement if needed. Men and women generally need approximately 1200-1500 mg per day. Consult your physician for your specific daily dietary needs.
Yogurt, plain, low-fat – 8 oz.
Collards, fresh, frozen, steamed/boiled – 1 cup
Skim Milk – 1 cup
Spinach – 1 cup
Cheese – 1 oz.
Cottage cheese – 1 cup
Baked beans – 1 cup
Romaine or red leaf lettuce – 1 cup
Canned salmon – 3 oz.
Oranges – 1 cup
Almonds – 1 oz. (approximately 24 nuts)
Black eyed peas, boiled – 1 cup
Green peas, boiled – 1 cup
Extra virgin olive oil
Flax seed oil (i.e.: salad dressing, yogurt, smoothies)
8 – 8 oz. glasses per day
1 cup of coffee per day (less than 100 mg per day).
No more than 6-8 oz. red wine during any given week (occasionally!)
No more than 2-6 oz. single malt scotch during any given week (occasionally!)
Try to avoid drinking too much alcohol and when you do drink, be sure to hydrate and eat a fibrous snack and a protein source along with it.
Also, if you enjoy recreational pot, please be sure to hydrate, as THC dehydrates you, too. The munchies you feel could merely be dehydration, so try to get into the habit of drinking lots of water while enjoying a little herb. Avoid space cake, too, please! :o))
Foods and beverages that I avoid, except on the occasional cheat day:
Foods high in saturated fats:
Pork sausage, spare ribs, balogna, liverwurst, pork, bacon, ham, hotdogs, bratwurst, commercial salad dressings, french fries, potato chips, butter, margarine, lard, shortening, cookies, pastries, cream.
Sugar, white flour, white rice.
Caffeine – 2 or more cups of coffee per day, caffeinated sodas and teas.
Too much alcohol.
Hope you enjoy this food list and happy, healthy eating to everyone! ♥︎
💋 Just Me 💋