Have you ever stopped to think about the old saying, “You are what you eat”?
When I was younger, that advice brought to mind how my body looked, how much I weighed, how I felt in my clothes. Let’s dig deeper into what this really means for now, especially if you’re a woman over 50. How does what your eating impact your health, energy, and longevity? Let’s explore how adopting a plant-strong diet can transform your life.
Food Beliefs and Habits
From a young age, our families, the media, marketing, and government guidelines like the food pyramid shape our beliefs about food. These influences can create a mindset where we label foods as “good” or “bad” for you. You may have learned to use food for comfort, entertainment or a distraction.
Self-Discovery: Reflect on your current beliefs about food. Do you view some foods as inherently bad? How has this shaped your eating habits? Write your thoughts in a journal.
In regions known as Blue Zones, people live significantly longer and healthier lives. Their practices around food differ greatly from the typical American diet. Surprisingly, they eat much less meat and focus more on plant-based foods.
Why it Matters: For women over 50, the impact of “you are what you eat” extends beyond body shape and weight. What you eat affects your bone health and helps prevent chronic diseases.
Exploring a Blue Zone approach to food you eat
Growing up, meat might have been the star of your meals. While protein is essential, meat isn’t the only source. Vegetables, beans, and other legumes are also rich in protein. People in Blue Zones thrive on a diet rich in fruits, vegetables, whole grains, nuts, and legumes.
The Benefits:
- Weight Management: Plant-based diets are high in fiber, promoting satiety and reducing overall calorie intake.
- Bone Health: As bone density decreases with age, calcium intake becomes crucial. Incorporate calcium-rich foods like spinach, kale, and collard greens.
- Heart Health: Healthy Omega-3 fats found in walnuts and flaxseeds support heart health.
- Chronic Disease Prevention: Antioxidant-rich foods like berries, dark chocolate, pecans, and artichokes can help prevent chronic diseases.
Where to start?
- Reduce Meat Portions: Cut your meat portions in half and fill the remaining space on your plate with vegetables.
- Slow Down and Savor: When eating meat, slow down and savor each bite. Reflect on whether you truly enjoy it or if it’s just a habit.
- Experiment with Vegetables: Try new vegetables and add a few nuts to your meals.
- Plan Your Meals: Be more intentional with your meal planning to ensure you’re incorporating a variety of plant-based foods.
As you make these changes, journal your thoughts and observations. How do you feel after reducing meat? Do you notice any changes in your energy levels or overall well-being?
A Personal Challenge: 30 Days to a Healthier You
I’ve always believed I’d live to be at least 100 years old. But about 15 years ago, I started researching how to live with health and vitality until the century mark. That’s when I discovered Dan Buettner’s research for National Geographic, “The Blue Zones: Lessons for Living Longer from the People Who’ve Lived the Longest.”
I invite you to embark on a 30-day challenge. For the next 30 days, reduce your meat intake and increase your consumption of plant-based foods. And reduce your reliance on processed foods. Reflect on how you feel and the changes you notice in your health and vitality.
Why Now?
Many of us over 50 might not aim to live to 100, but we do want to avoid chronic diseases and their associated discomfort and inconvenience. It’s never too late to make changes that will benefit your health in the long run.
Changing your eating habits now is a long-term investment in your future health and vitality. Embrace a plant-strong diet, reflect on your journey, and enjoy the benefits of improved health and energy.
Start your 30-day challenge today. Journal your experiences, experiment with new foods, and savor the journey to better health. You have the power to transform your life, one meal at a time.
