What I Eat To Stay Lean & Healthy After 50 | 6 Simple Tips
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- čas přidán 6. 06. 2024
- 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.
If you are stuck on your weight loss journey, check out my FREE masterclass 5 Holistic Shifts To Naturally Lose Weight, Burn Belly Fat, And Feel At Least 10 Years Younger… (without tracking calories, eliminating carbs, or sweating it out in the gym) watch.sophieuliano.com/s/j8Pi...
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 amzn.to/2z6Ukwa
Yacon Syrup (a fantastic sweetener) amzn.to/2MlfgrT
B12 Supplement (Aim for about 1000 mcg of B-12 daily) - that's 2 of these caps amzn.to/2Zf76r3
Vegan Vitamin D (I recommend 2,000 - 5,000 iu daily depending on your age and where you live) amzn.to/2KP4XJs
Who Shouldn't Eat Soy nutritionfacts.org/video/who-...
A Presidential Advisory From The American Heart Association on Reducing Intake Of Saturated Fats To Prevent Disease www.ncbi.nlm.nih.gov/pubmed/2...
Meat-based diet and inflammation www.ncbi.nlm.nih.gov/pubmed/2...
Why Eating complex carbs may be vital for good gut health nutritionfacts.org/video/gut-...
Health Benefits of Flax Seed • Health Benefits of Fla...
How To Kick Your Sugar Addiction • How To Kick Your Sugar...
High Protein Meal Prep • Easy Vegan Meal Prep T...
#weightloss #menopause #whatieatinaday
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Finally someone is saying carbs should be present in your diet. I am 53 and i need to lose belly fat and 10kg. I am still in search of a healthy way of eating
THIS is EXACTLY what I have been searching for...thank you!!
So glad to have found you. I have been following some other whole food planted based people, but all on the young side. I love that this is more for us mature women. I have been eating (or at least trying to) whole food plant based for about a year and feeling 100 percent better. Definitely can do better so looking forward to more of your videos.
Thank you again Sophie! Great information! You're a great speaker and I love listening to you! Lots of love xx
I'm thrilled to have found you as well. I am 56 year old nurse, I went plant-based about 2 months ago. Having a harder time sticking with it now that we're so busy and not going out to get fresh produce as much. Excited to hear and see more of your videos! Thank you
Am 56 am very lazy lost my husband 1 years ago and it's take a hold on me ,l need to take care of me but l don't have the energy r strength
Great video Sophie! I’ve started my pre-course and am learning so much!
Sophie, you are a true blessing! 😊🙏
I appreciate your video. It had great advice filled with lots of wisdom and depth !
Thank you Sophie, you are a wealth of knowledge. When you mentioned cooking with oil and I too cook daily, you mentioned you sauté in broth vs. oil. That is Brilliant!! Thank you for sharing that with us. You’re so genuine. Thank you so much.
Just found your video today and love it how you clearly have explained
Love it
Really good, helpful information. Thank you Sophia
Really long and really helpful! Thank you!
Yes, this video was long, and so so good! I’m so grateful I stumbled on your channel!! God bless you and thank you for sharing!!!
Very helpful! Thanks Sophie
This is such a great video. I've realized I'm in peri-menopause and at 45 things are changing. I've plant based for 4-5 years now but these tips are very helpful to get my nutrition dialed back in. I love the idea of a smoothie for breakfast. Thanks for the info. Looking forward to watching and learning more.
Thank you for a video full of great information! It's so easy to listen to you 😊
That is the greatest compliment. Sometimes I worry I talk too much, and it's just so important to me that I get the info out in a way that's easy to understand. So, you made my day!
Very informative!! Thank you so much.
Great video!! Thanks for the info.
Thanks for sharing. Great content.
Thank you,Sophie! I realize this is an older video but it was incredibly helpful and informative!!❤
Thank you Sophie! I am so glad I stumbled on here by chance.... 💞💞💞
Very informative and inspiring video...
Me too
great video, lots of info. I am just starting to go through peri menopause and noticed my little buddha belly growing. Have to get it under control before it gets out of control. TX for your videos.
I love your personality! I'm tweaking my eating habits all the time to be as healthy as possible. I'm 57 yrs of age and while I'm pretty good I could be even better. Thank you!
Wonderful. Welcome to my channel!
Incredible! Informative. I so appreciate this. I learned so much. I love nuts, but never knew what the chia seeds and that type of seeds were for. Also, thought soy was bad, but learned differently here. Also appreciate the lesson on how to customize smoothies to get exactly what I need and that it can contain over 50%of my nutrients for the day. Everything you said was helpful. Great video. Thank you.
Excellent video Sophie!!
Thanks Donna :-)
Wow. So glad I found your videos. Really amazing!!!
Thank you Gina! I love that you're part of this community!!
Thank you for your informative tips.
Great video, thanks a billion Sophie. You rock !
Thanks so much!
Great video Sophie thank you. I did your last challenge and it is very good for someone starting outt as plant based. I need to learn more as I am almost 2 and 1/2 years plant based now. You are wonderful xx
Yayyyyyy Lorraine. So happy you did it, and congrats on your 2.5 years of healthy eating!
Great Video ❤️ thanks for Sharing ❤️
Loved this video so helpful 😘
Rosalind -thanks so much for watching. And welcome to my community.
Fabulous Sophie! Thank you!
Thanks Lori!
Thanks for sharing.💖. Great info .👍🌹🌹🌹
So happy I found you!!! I am a middle aged woman who just last year decided to eat a more plant-based diet (the word “vegan” scares me) after eating animal flesh & dairy 50+ years. I have so many questions! Most videos about this are done by 20-somethings, whose dietary needs are completely different than my own. I can see you have made videos on most things I’m curious about so of course I will subscribe & stay tuned. Thank you so much for all the info!
❤ Happy I found someone that is in my age group. The information is awesome
Loved loved loved this video!!!! I'm 51 and just committed to a whole food plant based, vegan diet. I love smoothies in the morning, but the oil and caffeine are my issues. I have not lost weight and I suspect neither are doing me favors.
Thank you for this video!
Celia - welcome to my tribe. Thanks for taking the trouble to comment!
Amazing information 😁
You are a smart lady, with all of the good and accurate information (i know this as i am a serial researcher, albeit a procrastinating self saboteur). Good video. 💕
Glad it was helpful!
I just found you today and I'm so glad. You're right up my alley! :) I'm 57 and trying to live/eat as healthy as I can. You are truly beautiful! Thanks so much.
Pam - welcome! So glad you joined the tribe:-)
You make so much sense to me and you are a great communicator. I look forward to following your sage advice. A little late to the party, but I am a fast learner😊
Hi Sophie! LOVED this video, very inspiring and informative. Was wondering if you would ever consider doing one on Bone Health for women, what supplements are most effective, calcium - which form?, exercise, and any other wellness tips to promote strong bones.
Katharine - what a fantastic idea. And such an important topic. Consider it done.
Thank you so much for the information about soy. I am a 50 year old nurse and new vegan (2 weeks🙂) and I really appreciate your channel. Thank you.
So glad you are here!
Thank You this is helpful 😊❤😊
Great video
Such a great video!!! Almost 40 here so things are changing. Can’t seem to eat anything I want these days without gaining. Great tips!
You got this!
Thank You very great advice , 59 and everything is changing in my life right now , literally!
I am 59 and determined to make changes once and for all... I have slim limbs and blubber round the middle😩👍good luck!
@@sallypaulinska5720 in my case I need loose tummy and through walking and although doing different abs I try to burn extra calories but I am cutting carbohydrates and fats more as Sophia suggested too! Cleaned my flat for 6 hrs! Had a great arm and shoulder workout!
Hello:) new to your channel and am absolutely thrilled to have found you! Thank you for sharing all of your excellent knowledge. During the winter months, it is difficult for me to have a cold smoothie (which really is the only way for me to enjoy them). Do you have any suggestions for a warm daily substitute? A quick soup w fruit after...? Thank you again for sharing and of course, your kind and generous personality 😀
Hi Audra - great question! And you are so right. In fact, I plan another video on what I eat for breakfast, and I will include "winter options". In the meantime, warm oats, quinoa porridge etc, which I load with blueberries, flax, amla powder etc. You can't get your greens into that, but you can eat plenty of gently cooked dark leafy greens later in the day. Also, you might want to consider a warming breakfast, and then a smoothie later in the day (on cold days).
Thank you Sophie for the super quick response 😁great suggestions and I will definitely stay tuned! You are lovely!
Just found you and love your info!
Thank you so much - and very glad we found each other:-)
Thank you,Thank you
I've learned so much 🤗 ❤️❤️❤️❤️❤️❤️
You are so very welcome!
Thank you for this information. My question is, let's say you have a smoothie for breakfast, grain-bowl for lunch, what would your typical dinner look like?
Excellent video, thank you. I add probiotic, collagen powder and avo to my smoothie. ☺️
Oh I love that you customized!!
Glad I came upon your channel. I’m 52, have been a Pescatarian for over 35 years.
Have a 14 & 11 year old, they still eat meat, have them figure it out on their own. ☺️😎🙄
@ThompsonSmith-cg4cd , Great, how about you?
Hi, Sophie I too recently found your wonderful videos and I have also just discovered Dr. Brooke Goldner and I saw the episode on the super green smoothie you two did together. I do not eat breakfast but have been having a high vegan protein smoothie in the mornings as I am trying at the age of 54 to go Plant-Based, is it ok to purchase a product for example like 'Organifi' Green Juice powder supplement? Different Health gurus have products they are saying cover all your nutrients required for the day without having to drink a lot of Green Juices etc. Would you agree or disagree with that? I have an autoimmune disease and would love to change my health and of course, lose weight. Thank you you are incredibly inspiring and informative, I love your lovely energy.
Thank you. I did your challange this spring. 🥰 love your tips and tricks. I have fibromyalgi and I got exema and it helped me to go glutenfree and vegan. 🥰
Marina, that is wonderful. May I suggest adding meditation to your daily regiment. Maybe consider the Virtual At Home Retreat coming up in October, where I teach you this (don't know if you already did this or not). On this "retreat", we go totally gluten-free, plant-based for 21 days, but there's also the stress reduction of simple daily yoga and meditation, which may be helpful for your painful conditions. You are doing so well:-)
You have an awesome demeanor. I am a pescatarian, but eat mainly a vegetarian "diet" for the last 6 years. I am an endomorph and I lost almost 80 pounds over a few years and this eating lifestyle, combined with exercise and eating more protein rich foods, helped a lot. I did uncover that I am allergic to whey protein this year, where I wasn't before, so that has changed my protein options ( i.e. no more whey/casein powder, Greek yogurt or cottage cheese). Thanks for the video.
Ahhhh - hello Ashley, thanks so much for sharing. And well done for the healthy weight-loss!
Lovely video ❤
Such amazing research and information. Thank you for dispelling the tofu/soy myth. I have disagreed with a colleague regarding watermelon and diabetes. I eat the whole fruit and know it is amazing for lycopene but lowish in fiber. So is it a bad fruit?
Nooooooo - watermelon is not a "bad" fruit at all.
Very sensible tips. I am almost there, about to 80 percent vegan! It does work! Thanks very much for these tips that truly are effective!
In great info I appreciate u
Sophie thank you for sharing all your insights and experience with us! What's your thoughts on eating at night? When do you usually stop eating for the day? Thank you!
I have an intermittent fasting video coming out this wednesday - make sure you're subscribed and click on the gray bell icon so you'll be notified when it goes live!
Thank you Sophie for your helpful video. Please make a video on Histamine Intolerance. Low histamine diet and the causes of high histamine. All the best.
What a great idea. And histamine is a big topic. Note: low histamine needs to exclude tea (which would be devastating for me!!!)
Great video! I love your food videos and recipes. I've been vegetarian over 25 years and plant based the last 10 years. Can you talk about your fitness and exercise routine? I turned 55 this year and it gets harder every year to keep extra pounds off.
Yes Eileen - so many have asked for this. Videos on its way.
Very informative, I loved the photographic food examples.
Thanks Jacquie - I am so glad you appreciate the photos. I realize that it's important when chatting about food.
Hi Sophie do you know anything about lectins and how they may wreak havoc or cause further auto immunity in people with auto immune disease?
This was a terrific video! I am 50 yrs old and this is all great information for me. I also love your video on high protein vegan meal prep. I love it because they look terrific and super easy. I need more of those type of recipes as I have M.E./CFS and easy meals like that are great and I've been trying to work on getting my protein up. Is that 31 day challenge just for new plant based eaters. I've been vegan for over 10 yrs
Hey Kathy - thanks for your comment. Well done you for being vegan for 10 years. The Plant-Based challenge is for both oldies and newbies. If you want to change things up a bit and get a refresher, it might be fun for you to do!
Thanks
Thank you Sophie, this was so helpful! Please can I ask , since being whole food plant based have you had any issues with your teeth ? I have been 80% whole food plant based for the last two years and recently had problems (previously my teeth had been very stable) .Any advice would be appreciated as I feel very strongly that a whole food plant based diet is the way forward ( particularly after reading " The China Study " by T Colin Campbell ) but am worried it could be having a negative effect on my teeth. Looking forward to hearing your comment on this, thank you ! x
AWESOME VIDEO! More, please! 👏🏻👍🏻. (One correction: you said “Vegan Vitamin B-12” up above in a link, but it should be Vitamin D-3!) Such good information you gave. Perfect timing as I’m embarking on the whole food plant-based way of life for health reasons! Thank you!!
I will correct this now, thanks for flagging.
Thank you xx
Sophie I just came across your videos - they are chock full of truly helpful info. I have a question - I LOVE coffee. I need one cup a day with my creamer and I use 1 tsp honey in it. Is it possible to drink coffee and well, I guess, make it somehow healthier to set off the bad effects of it? Thank you!
8:19, mmmmm, apple crisps are my favorite!
They're like sweet chips, without all that heavy oil :)
great post - interesting about the .36 g protein x body weight (or ideal body weight), I always found it difficult to get in the amount of protein recommended by others with regards to preserving or adding muscle to the body is much higher and I am not able to get that protein in usually somewhere in the 150g per day.
Hi Sophie. Your an inspiration to all women. I am a 45 year old female and I'm gaining belly fat. I eat healthy and work out but I get confused what to eat. Some say detox excess estrogen and others say increase progesterone or eat foods high in estrogen and others say no due to breast cancer and so on. What should we eat to balance hormones. And what about flax seeds. I also eat a carrot a day as I read it detoxes excess estrogen. Thankyou.
Ooooh you guys ask such great questions - I think I need to do a video on eating for hormone health. I'm not a doctor, but I will say that you want to detox excess estrogen for sure. And yes to increasing progesterone. It's the balance ratio between these 2 hormones that's important.
Love your channel! Aren't fruits very high in sugar? so many mixed messages about fruit !
check the glycemic index. Green apples are better than green grapes, etc.
Please share a specific recipe for daily smoothie
Hi Belen - there should be one in the description
Hi. I love yr videos. It's just what I needed, good info. I am going to get the 3 hormone blood test straight away.
I am a 57 menopausal woman. I am from the uk who now lives in Ethiopia as a nurse. I am frustrated bcoz i cant get some of the foods and grains which i am use to what you mentioned. I use to be in the fitness industry as a instructor, Personal trainer, holistic therapist, pilates instructor, everything to do with health, plus a nurse.
Two months ago, I isolated for 2wks being around people who had covid (I did not no at the time). I stopped my workout regime for that time, to take a break from everything, now my weight has increased, lost my mojo, can't seem to get back on track. Not much food variety in Ethiopia. Every thing I eat bloats me now. I tied all the time. Help!! 😔
What are your thoughts on collagen? I put it in my smoothie in the morning.
What are your thoughts about plant based protein shakes?
Thank you very much Sophie ! One quick question, would you still recommend vitamin B12 supplement if you already supplement with spirulina and chlorella tablets on a daily basis ?
Thanks !
Marianne
Yes I would, but I also recommend not to have too much Spirulina. Stick with chlorella as this contains the usable form of B12. Try to see my video on best green supplements where I compare spirulina and chlorella.
Please do a video on the date syrup
Okay - easy!
I am glad that I found you. Give you my love.
So glad you are here Phoebe!
Thank you, Sophie! I have a question about "giving up sugar." I know from your other video you have a small square of dark chocolate each day, but do you ever partake in desserts that you make for your family (like birthdays or holidays), and if so, do you find you can pretty successfully substitute either date sugar or date syrup or bananas as your only sweeteners? Or for those special occasions (like Christmas) do you use more refined sweeteners like maple syrup or coconut sugar to get the dessert to come out well? I don't eat sugar on a regular basis either, but would still like to provide desserts for myself and my family on special occasions. Oh, and I'd love your recipe for date syrup (ratio of dates : water, type of dates, how long to boil, etc) if you could please share that. :)
Xylatol Chocolate health food shops, sugar free
💚 I like the protein bowls but I am wondering if you use lettuce as a base for lunch? Or do you add it in the 2 cups of the morning smoothie? I have had to rearrange my greens and I found it difficult to put it in the smoothie. It is better now but at first it seemed not what I liked in the morning time. Do you do any changes seasonally when it comes to smoothie making?
I sometimes add lettuce and leafy greens to the bowls, and sometimes pop them in my smoothie. It depends on the season. And yes, I tend to favor more fruit smoothies in the Summer, and go with a hearty and warm breakfast and a smaller smoothie in the winter.
Just found your channel. Loving it. You do exactly the same things as me so it will be nice to compare.
Sophie, this is great information but I was wondering what is the plant based protein powder that you recommend, I have seen so many, a lot have sugars. Please let me know. All the best, A
There are a few. Off the top of my head, I like one by Amazing Grass (vanilla and Kale) as it contains 20 grams of protein per scoop.
@@sophieuliano7955 Sophie, thanks so much
Great info. I’ve been WFPB for 10 years and will never eat any other way. Question: what are your thoughts on intermittent fasting?
I am a fan Kathleen, and I have a video coming out shortly.
Video coming up on Monday on this very topic!
Thank you love from India
Hello to India - you are very welcome, and thanks for watching Tresa!
What is Amla powder and why do you use it? This is the first time I've heard of it.
Hi Sophie, what do you think of xylatol? As a sugar replacement. Sally
Many people use it when on ketogenic diet! Monkfruit is good too or swerve!
I recently came across your video it's very interesting my question is how many milligrams of vitamin D and B12
What do you think about a raw vegan diet ??
I am following this kind of diet but, my problem is, it can be restrictive?
Dear Sophie
Does bananas increase weight. Thanks for your tips.tc stay safe
Resend research is questioning B12 check vegsource. There learning there are issues. 25 year old vegan stopped taking b12. Please check it out.. let me know. Thanks
what kind of plant based protein powder do you use ?
different ones, and sometimes I make my own, but one I like is by Amazing Grass (Kale and Vanilla) - it contains 20 grams of protein per scoop.
Berries and apples and pears as you indicate, would absolutely clobber my blood sugars as I have type 1 diabetes. An apple has over 30g of carbohydrates. I am all for whole foods, particularly leafy greens, but a carbohydrate based diet would up the amount of insulin I have to take which then would increase fat storage.
Look into "Mastering Diabetes". Great info for you! 🙂
Then do the green smoothie with a small amount of berries.
I am a 56 year old, trying to lose the last 12kg. I have been considering trying plant based whole food and try to eliminate meets because of health reasons. The passed few days I have eaten nuts, legumes and lentils instead meet, chicken or fish but my gastritis has become worse. What should I do?
Great information
Thank you so much Angeliki
Good information, thank you! Do you have any video about how to lose belly fat after menapoz?
Love all your videos! Question: I am vegan and I take a vegan multi-vitamin daily and recently read that taking supplements (everything but B12) is toxic to your body. This came from a very famous vegan MD. Also, is taking any supplement with acidic foods (berries) depleting the B12? Thank you!
Hmmmm - I'm not a doc, so maybe this MD knows better than I. But I don't always recommend a multi, because I like to target what I need specifically. I do know that it's important to take a B complex and/or B12 that is the Methyl form because some of us have a gene mutation whereby we cannot process B vitamins as we should. I believe the B that I mention in the description is methyl form. As for eating with acidic foods, not sure what that means. It could refer to foods such as coffee and grapefruit. Would need more specifics to answer your question. Hope this helps!
I eat unfortified nutritional yeast as it contains lots of b vitamins in a natural form!
Great video! I am 47 and have noticed this bloating after I eat! Would you do a video on why we need digestive enzymes and what to take and how? Also, are B12 capsules better than tablets, my Dr gave me sublingual tablets.
I have a video lined up on how to prevent bloating and gas after eating. And in this video I cover digestive enzymes. I like B12 sublingual - just easier to take!
I am quite caffeine-sensitive, but I do enjoy a little boost from a cold brew green tea. At night, I put a loose organic Sencha green tea in a tea basket in a mason jar with 2 cups of filtered water and some grated fresh ginger. In the morning, I simply remove the tea basket and add ½ tsp of fresh lemon juice, stir and enjoy. I love the lemon and ginger with the green tea...It is so refreshing! What is your favorite loose green tea? :)