33: Food & Fitness After 50 with Christine Rosenbloom, PhD, RDN
Today’s episode is all about aging gracefully. While it’s impossible to turn back the hands of time, through a healthy diet and regular exercise it is possible to slow things down a bit. Today’s conversation with Chris Rosenbloom, PhD, RDN offers tips for getting one stop closer to the fountain of youth with insights into which super foods to add to your diet and easy ways to add more fitness to your day.
Dr. Chris Rosenbloom is owner of Chris Rosenbloom Food & Nutrition Services, where she provides nutrition consulting, writing, and media work to a variety of clients. She's held various teaching, administrative, and sports dietitian positions at Georgia State University and Georgia Tech and has served on numerous boards and committees. Chris is the coauthor of Food and Fitness After 50, so she's my go-to for the latest research on healthy aging.
What you’ll hear in this episode:
- We answer listener questions from the Facebook Podcast Posse.
- How Chris and I met way back in the late 1980 when I worked s at CNN.
- Christine's story about buying a house in Atlanta for $1.
- What it means to be “functionally fit.”
- The signs of aging begin around age 40 and can’t be reversed, but aging can be slowed down.
- Normal aging: We lose muscle mass and strength as we age, but 10 to 15 minutes just twice a week can make a difference, and you need more exercise besides just yoga and walking.
- Since older adults spend up to 85% of the day being sedentary, it's important to find ways to be active.
- How to integrate “activity snacks” throughout your day.
- How to avoid weight gain during aging as metabolism slows down:
- Boost your metabolism with strength training
- While you don’t have to give up fats and carbs, you may want to cut back on portions and boost your usual exercise
- Balance refined carbohydrates with whole grains. 50% of your grains should be whole grains
- Don’t be too restrictive---enjoy your food!
- The role of omega-3 fatty acids and brain health and how healthy fats help with cognition and muscle strength and function.
- Why Chris recommends you weigh yourself every day to monitor weight gain.
- How the same fitness and nutrition rules apply for people in their 50’s, 60’s, and 70’s: eat a wide variety of foods for health, watch portion sizes, and consider your risk for chronic disease.
- Some of Chris’ favorite superfoods: salmon, tuna, walnuts, flaxseeds, fresh fruits and vegetables. Chris also loves watermelon. Check out my Hawaiian Punch Makeover.
- Some of the best Super Diets: Mediterranean, DASH, Flexitarian, and the MIND Diet, a combo of the Mediterranean and DASH diets. MIND stands for Mediterranean-DASH Intervention for Neurodegenerative Delay.
- Why we need MORE protein as we age. Chris recommends adults aim for 30 to 40 grams of protein per meal. Distribute protein throughout the day.
- Daily protein requirement: Body weight in pounds X .6 = daily protein need in grams.
- Breakfast protein options other than eggs: soy-based meat alternatives, protein powder, Greek yogurt, milk, soy milk, cottage cheese, peanut butter, and nuts.
- The most important supplement for older people is a multivitamin specially formulated for them.
- Chris’ tips for nutrition and fitness after 50: Focus on nutrient-intense foods, watch out for liquid calories, and beware of alcohol calories.
- There is no magic bullet for aging backwards.
- The ABC’s of fitness: those movements that increase agility, balance, and coordination.
- What Chris is making for dinner tonight: Homemade margherita pizza with fresh tomatoes, basil, and mozzarella---and a big salad.
Food & Fitness After 50 by Christine Rosenbloom