Fitness and Nutrition

[MileyBaird]

Don't need the back story? Don't want to read my blathering? I don't blame you. Give us some advice and tips for good nutrition and fitness that have worked for you. Discuss/debate however you like.

Long post alert.

I am not an expert. As always, don't embrace advice about your health given to you by strangers in the interwebz until you check with your doctor.

So, MY doctor threatened me with blood pressure meds about 2 months ago. I'm 48 years old. She gave me six weeks to get it down or I was going on meds. It was 145/105 that day. At the time, I weighed 205 (6'1" tall). I certainly wasn't overweight. But I was out of shape as far as strength and fitness. I ate "OK". Some meals were fantastic. But the totality of my food intake was not amazing. But my blood pressure has been high for a while. I even posted a thread at some point about it.

This kicked off my journey into research, reading, and listening to podcasts. I have learned a lot. But I am still very much a novice. You guys think there is conflicting information out there regarding bass gear? You ain't seen nutn! When it comes to fitness and nutrition, you'll find one article from a PHD who says one exercise or food will save your life. He/she will quote research and experts for thousands of words. The next day you'll read an article or listen to a podcast from another expert who says the SAME FOOD OR ECERCISE will KILL you. He/she will quote other experts and research to back up THAT position.

I'm trying to keep an open mind. I know what I don't know.

So far, it's working. This morning I weighed 189 pounds on the bathroom scale. My blood pressure at the same time was 120/85.

So, what have I changed? Everything.

What did/do I do?

Diet. I changed everything. Of course, I reduced sodium. I have become a label reader when it comes to that. This is harder than you think. Sodium, in HUGE quantities, is buried in many "healthy" options. Become a label reader.

Sugar. It's all but gone. Don't confuse this with carbs. I'm eating plenty of carbs via fruits and veggies. But sugar is RARE. Yes, I cheat. Our female singer runs a bakery out of her house. I'm eating whatever she brings to rehearsal. My youngest loves nothing better than sitting in my lap and sharing a bowl of ice cream. One look in her eyes, and my only answer is "Of course we can." But I have historically had a HORRIBLE nighttime sweet tooth. That's gone. Period. Candies and cakes and anything packed with sugar is out unless I am totally cheating, which is no more than twice a week, and never in a large quantity. Sodas do not exist in my world. Not regular. Not diet. Not any.

Whole foods. I eat mostly whole foods. Fruits, veggies (many raw), beans, nuts, seeds, etc. I still eat meat but a lot less these days. Poultry and salmon occupy the spots where a lot of beef used to live. I eat a lot cleaner. I don't count carbs or calories. But I eat the things my body needs, not what my tongue craves. What's fascinating is that these days I actually would rather have carrots and guac than a pack of Nabs or even a Cliff bar. I eat very little processed foods. I have acquired, and continue to acquire, a taste for healthier foods. Junk food appeals to me less and less every day.

Water. Other than a couple varieties of teas (not black tea) it's about all I drink. And I drink a lot of it. You can get lost in a sea of various teas. Try some. I use valerian tea to help me drift off to sleep. Rooibos tea is a good stress buster with zero caffeine. And green tea is great for a boost with less caffeine than coffee, and has been shown to help with fat burning as well. Sweeten any of these with LOCAL honey if you like sweetness. The local honey will help with your allergies as well. Try to find honey literally produced within 10 miles of your house if you can.

Healthy fats. This is a topic I knew little or nothing about until recently. And I'm still not completely an expert. But, it turns out that SOME nutrients are fat soluble. This means that your body literally can't absorb all that much of them without some healthy fats to go along with the nutrients. (Some are water soluble.) Almonds (or almond butter), olive oil, fish oils (salmon), walnuts, etc. are great sources of healthy fats. Incorporate a little of one of these or other sources into every meal. Your body will be able to absorb more nutrients. I am using olive oil and lemon or lime as a salad dressing these days. Squeeze a lime into a bowl and drizzle the oil in a stir. Dump it on the salad and go to town.

Some foods I eat virtually every day are blue berries, carrots, sweet potato (tons of potassium and fiber), almonds or almond butter, olive oil, greens, beans, a green smoothie, spinach, and light Greek yogurt.

[MaxSanford]

After trying an elimination diet to figure out what was going on, I discovered that gluten, sugar, and red meat are bad choices for me, so I don't eat them any more.

[HughPierce]

It's awesome that you're thinking ahead and aiming for a balanced approach to fitness and strength training. Keeping yourself in check and focusing on maintaining strength and mobility as you age is really smart. Plus, your goal of being able to play with your kids and stay active sounds like a fantastic motivation.
As for nutrition, I've been experimenting with my cooking and trying to add organic coconut milk powder. It's been a great addition to my meals, adding a creamy texture and a subtle coconut flavor. Plus, it's a convenient way to incorporate healthy fats into my diet.