Beautiful, Nutritious, Delicious Food
As someone who spent her career as a health educator helping people make healthier choices, I have found that healthy food really can be beautiful, delicious, and nutritious.
Whether your goal is to lose weight, increase your heart health, manage your diabetes, or to practice mindful eating, or you just need help in navigating your way through the countless fads that come and go, I would love to be that support for you.
My goal as a coach/consultant in nutrition is to provide my clients with reliable, research-based information and guidance that will create results.
This webpage on my Daily Spiritual Tools site will provide you with some of that general information. If you would like more information specifically designed to meet your needs, I am available by phone or in person. You can visit the Clairvoyant Readings and Healings page to get more information about my intuitive services and nutritional consulting or you can contact me by email at email@example.com
Just the Facts for Middle Aged and Older Females (we'll talk about other groups later…)
Our daily calorie needs vary depending on our gender, height and weight, and activity level.
In general, older women need about 1,400 calories/day, with the range being 1,200 calories/day for shorter/smaller women and 1,600/day for taller/larger women.
Tip: Be aware of how many calories are in foods. Try monitoring your calorie intake on myfitnesspal.com or LoseIt.com for more specific information.
To calculate how many teaspoons of sugar are in a product from the number of grams listed on a food label:
Divide the total number of grams by 4
Example: 17 grams / 4 = 4.25 teaspoons of sugar in ½ cup of Cultive vanilla frozen yogurt
Tip: Aim for no more than 100 calories or 6 teaspoons of added sugar per day. (For men, the goal is less than 150 calories or 9 teaspoons of added sugar per day.)
Protein needs vary depending on our calorie intake and certain health conditions.
In general, older women need around 75 grams/day; 50 grams/day would be a minimum.
Tip: Try to get 20 grams of protein at each meal.
Most people get far too much sodium, mostly in restaurant food and packaged foods. Don’t add salt in cooking or at the table.
Try to stay under 2,400 mg per day or 800 mg per meal. Any single food that is under 140 mg is considered low sodium and a good choice.
Tip: Choose foods that are less than 140 mg per serving as much as possible.
Quick and Healthy Black Bean Soup
Slightly puree beans in a blender or food processor, leaving some chunky. Place beans, broth, salsa and cumin in a medium pot and cook until heated through. Ladle soup into bowls and place a dollop of yogurt on top; swirl gently. Sprinkle with green onions; add 2 to 3 crushed tortilla chips.
Just the Facts (continued)
Too much saturated fat is not good for the cardiovascular system, the heart or the brain.
Replace bad (saturated) fats with good (unsaturated) fats as part of a healthy diet!
Love It! Polyunsaturated and monounsaturated oils lower rates of death from heart disease and other causes, lower bad cholesterol and triglyceride levels and provide essential fats that your body needs but can’t produce itself.
Eat more fatty fish like tuna, salmon, herring, lake trout and sardines; nuts and seeds like walnuts, flax seeds and sunflower seeds; avocado; olive oil, canola oil, peanut oil, safflower and sesame oil.
Limit It! Saturated fat increases risk of heart disease and stroke and raises bad cholesterol levels.
Eat butter, bacon, cheeses, and heavy cream only occasionally.
Lose It! Artificial trans fat, hydrogenated and tropical oils increase risk of heart disease and stroke and raise bad cholesterol levels.
Avoid coconut oil, stick margarine, store-bought baked goods like donuts and cakes, fried foods like French fries (and use healthy oils in home cooking and baking).
Tip: Heart disease is by far the biggest cause of death in our country.
*****Really limiting saturated and trans fats and tropical oils is an important thing you can do to protect your heart.*****
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