Food & Fitness After 50: Assessing Your Weight

midlifeweightgain-smallManaging your weight after 50 brings some challenges, but not obstacles that can’t be overcome. It’s true that as we age there are changes to our body composition, including:

  • Increase in abdominal fat (the dreaded “belly fat”)
  • Increase in  fat deposits in muscles, heart, and liver
  • Increase in body weight until about age 70
  • Redistribution of fat with more fat in the trunk and less in arms and legs

But, before you jump on the latest popular diet, take stock and assess your weight. In Food & Fitness After 50 we offer assessments in every chapter to get you thinking about where you are and where you want to go with your diet, your strength, your endurance, your weight, and many other health and lifestyle issues. And, on our new web page for the book we’ve added the “Assess Your Weight” for you. So, take the quiz!

  1. Do you have a scale that is accurate and reliable?
    • Yes
    • No
    • If yes, how do you know?
  2. How often do you weigh yourself?
    • Daily
    • Weekly
    • Monthly
    • Periodically
    • Never
  3. How do you usually feel when you see the number on the scale?

_______________________________________________________

  1. Compared with when you were 25 years old, do you weigh:
    • The same
    • More
    • Less
  2. Do you know your Body Mass Index (BMI)?
    • Yes
    • No
  3. Do you know how to interpret your BMI?
    • Yes
    • No
  4. What is your waist size (circumference just above the hip bones and below the belly button)?

___________ inches

  1.  Have you ever been on a weight-loss diet?
    • Yes
    • No
    • If yes, which one(s)?
  2. Did you lose weight on the diet?
    • Yes
    • No
    • If yes, how much, and how long did you keep the weight off?
  3. What do you think is a healthy weight for you?

__________________ pounds

Review Your Answers

  1. The first step to managing your weight is knowing your weight, an accurate weight, not a guess. If you have a scale, check its accuracy by using a known weight on the scale (like a 5-lb dumbbell) and recalibrate the scale if necessary. If you don’t have a scale, buy one!
  2. We suggest weighing yourself every day or every other day. Don’t worry about fluctuating a couple of pounds up or down from day to day; that is simply a normal change in water weight. But, by regularly weighing yourself, a pattern will emerge if you are maintaining, gaining, or losing weight.
  3. The numbers on the scale aren’t good or bad; they are just numbers to help you assess your body weight.
  4. As we age, weight-creep can happen. Many adults gain a pound or two each year, but after 20 years that can add up to an extra 20 or 40 pounds. By comparing your current self to your younger self, you might find that the extra pounds have been accumulating through the years.
  5. If you don’t know your body mass index (BMI), accurately measure your height and weight (for tips on accurate measurement, see Chapter 8 of Food & Fitness After 50).
  6. Enter your height and weight into an online calculator to determine and interpret your BMI at this website.
  7. Measure your waist just above your hipbone and below your belly button. For women, a waist size of 35 inches or greater, and for men, 40 inches or greater, often indicates storage of excess belly fat.
  8. There are hundreds of weight-loss diets and many people have tried them all. You can lose weight on any diet that restricts calorie intake; the hard part is keeping it off. We slowly lose weight whenever the calories (energy) we consume are less than the calories we expend.  For example, if we expend 500 calories more each day than we consume in food and drink, we will lose about a pound of weight each week.  The goal is to lose mostly fat weight rather than water or muscle weight.  Rapid weight loss is often comprised of mostly water and some muscle. Gradually losing fat weight is the best way to ensure that the weight stays off because gradual weight loss helps us establish new lifestyle habits that are easier to maintain over the long haul.
  9. If you lost weight on the diet, congratulations, but if you gained it back, that can be defeating. Read more about weight loss and maintenance here: from an international obesity researcher in this interview.
  10. Be honest in your assessment of a healthy weight; let the BMI numbers guide you in your assessment. As we age, it is normal to gain a little weight. We suggest focusing on good overall health instead of a number on a scale.

More information, tips, and personal insights into managing your weight is found in Food & Fitness After 50 available on Amazon and from other booksellers.

Copyright © 2019 [Christine Rosenbloom]. All Rights Reserved.

 

Food & Fitness After 50: Applying Lessons as a Diabetes Educator to Healthy Aging

Recently retired, Idie, age 65, spent 25 years as a Certified Diabetes Educator (CDE). She became a Registered Nurse in 1986. While working at an Atlanta area hospital a newly opened diabetes program was interviewing for a nurse-educator. “At the time I was working what is called a “Baylor Plan,” working 12-hour shifts on the weekends so I could be at home with my 8-month old son during the week. I never thought I would get the position, but I did and quickly learned all I could about diabetes. I took a national examination to become a CDE in just the second year the certification was offered, and I guess the rest is history.” After nine years in that position, she transferred to the Piedmont Atlanta Diabetes Resource Center where she worked for 15 years.

I asked Idie some questions about her career and how she applied what she learned to her own life.

What did you like most about being a diabetes educator?

“While I enjoyed clinical nursing, the opportunity to teach patients about the prevention

idie and twins
With son and daughter-in-law twin granddaughers

and management of diabetes was rewarding. When it comes to diabetes management, the patient is solely responsible for his or her health outcome and helping coach patients to better management is something I enjoyed.”

Lessons Learned

Many heath educators learn lessons for their own lives along the way, and Idie is no exception. “I don’t think I ever appreciated the impact of what you eat on diabetes management as well as overall health in general. When I became a nurse, food wasn’t much talked about as a management tool. But, as our understanding of diabetes has increased we’ve learned that diet and exercise are cornerstones of treatment.”  Today there is more information than ever about nutrition and exercise, but as we’ve written about before, some of it is good information and some is not so good. “Many people want to live at the extremes when it comes to diet….no fat, high fat, no carb, low carb. Not only are patients confused, but many health care workers are too!” We’ve included some reliable resources on diabetes at the end of the post to cut through the confusion.

Path to Healthy Aging

We often talk about 3 components to healthy aging…eat well, move well, and be well, and Idie echoes those notions. “I think nutrition and food is critical to feeling good and as we age, we figure out what works for us. Everyone is different so what works for me might not work for you. But, for me, I don’t feel well when I eat a very high carbohydrate diet. So, I try to reduce carbs, but I don’t eliminate them. I eat a lot of vegetables, snack on fruit, and aim for balance in what I eat and feed my family.” She also enjoys cooking and trying new recipes and is a big fan of Ina Garten, better known as the Barefoot Contessa; I’ve been the beneficiary of many of those delicious meals, so I speak from experience!

As for activity, Idie used to be runner, but running and mild dehydration triggered migraines, something she’s suffered with her entire life. Add aging and knee pain, and running is in the past. But, she walks every day, enjoys cycling with her husband and friends, and has been a lifelong devotee of callanetics. And now that she is retired, she is taking a yoga and body sculpting classes.

idie and lila
Idie with 87-year old mom

Being well is a special challenge for those who are caretakers. Idie has six granddaughters and enjoys spending time with them and helping when duty calls. She also cares for her 87-year old mother, putting her in the sandwich generation for sure. “Being newly retired is allowing me time for me, managing my time and prioritizing what is important is my goal for 2019.” She also enjoys knitting as an activity that “is relaxing and occupies by brain!”

Facing Challenges

idie with grandkids
Idie with 3 of her 6 granddaughters

“Acceptance” is the word that first came to mind when asked about challenges to healthy aging. “It is helpful to tone down your expectations and accept aging, but it is equally important to not fall into the trap of thinking, ‘well, I’m 65 so I deserve to let myself go.’ That is exactly the opposite of what we should do to achieve optimal aging!” So, despite the challenges, eating well and moving well is good advice at any age.

Resources

For more information on diabetes, check out the American Diabetes Association and the National Institute of Diabetes and Digestive and Kidney Diseases.

For a good resource on prediabetes, see this post on what to do if told you have pre-diabetes at this link.

Copyright © 2019 [Christine Rosenbloom]. All Rights Reserved.

 

Food & Fitness After 50: Fathers After 50

One of the joys of writing Food & Fitness After 50 is the correspondence with those of you who are eating well and moving well. One day I opened my email to find a request from Greg, age 59, asking me to be a guest on his podcast, Fathers After 50. After our interview, which was more like a conversation with an old friend, I asked Greg to let me interview him! You can find Greg’s podcast here.

Why did you start FathersAfter50?

greg fathers over 50I’m the father of two boys, ages 6 and 8. I got married for the first time a bit later than the average marriage age…. I was 50! My boys were born during our second and fourth years of marriage. Next year I’ll turn 60. Wow, time flies. I didn’t realize it at the time, but FathersAfter50 originated when I was single in my late forties. I was hoping to get married and have children at that late stage in life so for encouragement, I tried to find others who had children after 50. Those I could find were famous or wealthy, often both. A few years into my marriage other “After 50” hopes and desires came to mind and that led to the mission of the FathersAfter50.com podcast… to improve our health, longevity, relationships, and reach personal and financial goals. I personally want to improve in all those areas and believe others do, too. And I feel it is especially important for older men (and women) with young children!

What do you do to stay active and has it changed as you’ve gotten older?

Since my teens I have worked out with weights two to three times a week.  I have a lean athletic build, but I’ve never been very muscular. In my twenties I did of bit of long distance running but, like Forrest Gump, one day I ran about 15 miles from home and stopped. I turned around, walked home and pretty much gave up regular running, except for an occasional 10K.  I took up cycling which is much more exciting than running and it gave me a chance to enjoy the scenery.  When my two boys got older, we like to bike together in the summer.

To stay in shape, I work out with weights three times a week and do some aerobic activity a couple of times a week.  As I’ve gotten older I’ve experienced shoulder problems and two years ago I had a frozen shoulder (for those who don’t know what a frozen shoulder is, well, neither did I, but I could barely lift my arm over my head to change clothes and sleeping was next to impossible due to the pain.) Thankfully, I found a wonderful physical therapist who “fixed me.” Well, “fixed” is a relative term because it took a little over six months to fully recover and I now do regular shoulder strengthening exercises to keep it away. I avoid bench pressing heavy weights and work out with lighter weights with higher repetitions.

What motivates you to stay active? 

Habit.  Although there have been times in my life that I stopped working out, the feeling of malaise pushes me back to physical fitness.  And, now that I have two young active boys, I want to stay fit to be able to keep up with them!  But even if they were much older, I’d still be motivated to stay fit simply to enjoy life.  Couch potatoes rarely have the energy and fun that active people do!

Do you follow any special diet, or do you have any tips for healthy eating that work for you? 

I don’t follow any special diet, but my blood pressure was starting to creep up as I got older. I wanted to control it with diet, so I cut out “junk” foods, especially those high in sugar and added sodium. I gave up the chips, cut back on highly processed prepared foods, and cut down on eating out. I learned the benefits of eating healthy fats; I used to think a low-fat diet was best, but I’ve learned that healthy fats, like those found in avocado, are a great addition to my diet.

If you had to name 3 things you do to age well, what would they be? fountain of youth

  1. Exercise.  I believe exercise is the secret to the “Fountain of Youth.”
  2. Diet. Eating real food gives me the nutrition to I need.
  3. Attitude. We can be physically fit and eat well but without a great attitude, our life will still be mediocre, at best.

What are your biggest challenges to aging well?

Being disciplined to do what we know we should do.  And, being curious enough to read books, attend seminars, or ask good questions of those who are ahead of us in life and experiences.  Listening to those who are ten to twenty years ahead of us who are in great shape and good health probably have great advice! (For an inspiring read of on older man who is in good health and amazing shape, check out my interview with Clarence Bass.)

Do you have any words of wisdom for others?

Follow your heart, pursue your dreams, and never forget that you can improve your health, happiness and relationships at any age!

 

 

 

 

Food & Fitness After 50: Embrace Life’s Challenges

This post was written by Dr. Bob Murray, co-author of Food & Fitness After 50.

Karen from Boise“I’m not going to get younger, so my goal is to maintain or improve what I have,” said Karen when asked about her food-and-fitness goals for the future.  At age 71, Karen leads an active lifestyle, although one that is far less active than when she was younger and trained to compete in a couple half-marathons every month.  In those days, Karen would run 6 miles before work, usually by herself so that she wasn’t beholden to someone else’s schedule.

Karen from Boise 1Karen has spent her life in Boise, Idaho and has always enjoyed being active outdoors.  After she remarried at age 50, Karen reduced her running and took up tennis, only to injure her knee and ankle.  Two back surgeries followed a few years later (one to remove a benign tumor, the other to stabilize some vertebrae), putting an end to Karen’s running and skiing, but not her desire to keep moving.  Injuries and surgeries often become excuses for inactivity, but Karen saw those setbacks as just unforeseen detours to work around.  Karen now enjoys 3-mile walks almost every day, along with 18 holes of golf with her husband twice each week when the weather allows.  They walk the golf course; no golf carts for these two.  Also twice each week, Karen tries to get to the university fitness center for strength training and time on a stationary bicycle.

“I’m happy with my overall strength,” Karen reported, “because I am still able to gradually lift more weight on the machines at the fitness center.  But I can tell that my hand strength has fallen off and I’m going to work on that.  My doctor told me that I have osteopenia in my wrists (low bone-mineral density), so that’s another reason why I have to strengthen my wrists and forearms.”Karen from Boise 2

Karen said that her diet has improved over the years as she’s learned more about nutrition.  Her meals usually include fresh vegetables, fish, and chicken, and she has yogurt and milk almost every day.  Karen limits foods that are high in fat and sugar because they make her feel uncomfortable, as though she’s eaten too much.  “Over the years, I’ve become much more aware of what I eat and how it makes me feel, and that has really helped me find a diet that suits me best.  Whenever I stray from what I’ve become accustomed to, I can definitely feel it.”

When asked what advice she would give to others who want to improve their approaches to food and fitness, Karen said, “There’s something out there for everyone, so find activities you enjoy to keep you moving.  It’s amazing the improvements that can occur with just one or two simple changes in what we eat and how often we move.  Those improvements can happen quickly and that’s a great incentive to keep going.  We shouldn’t be afraid to challenge ourselves because the longer we wait, the harder it is to develop new habits.”

Although Karen realizes that there are always little ways to improve her diet and physical activity, she has developed a lifestyle that reflects the health and longevity benefits of eating and moving well.  “I just want to be as healthy and happy as I can for as long as I can.  And if I continue to do things right, I won’t have to always rely on doctors to achieve that goal.”

For more inspiring stories of eating well, moving well, and being well, follow our blog Fit to Eat.