Smart Snacking, Smarter Moving: Fuel Your Body After 50!

When It Comes to Movement, Snacks Are Great!

Snacking is bad for you, right?

Well, not necessarily.

When we use the idea of “snacking” for exercise, or just movement, and other aspects of wellbeing, it can take us far on our daily goals to live better.

We still need our full, well-balanced “meals” of gym workouts, running, etc. But these little “sneak ‘em in” tactics can help us move more, improve our mobility, manage stress, and feel better.

But too often, we think of movement and healthy living decisions as strictly “all or nothing” options.

“I will work out 5 times a week and get in the greatest shape of my life” – or do nothing.
“I will eat only organic vegetables from local farms” or whatever is handy and tasty.
“I will manage my stress better than anybody ever, boy” – which really misses the point entirely.

Say no to the false choice and enjoy doing whatever you can for yourself, whenever you can.

Here are 10 ideas to get you thinking in the right direction.

Start the day with stretches. If a body in motion stays in motion, then why not roll out of bed and do a short, comfortable series of stretches to get the blood flowing and limber you up right away? Go crazy and toss in a few pushups.
Take a short walk. Yes, longer walks are better – but when you can’t plan your day around going around the block a couple of times, remember that you don’t have to. Just get up and out and moving.
Breathe deeply. You can do this anytime, no matter what you’re doing. Just pause and take a deep breath and slowly exhale three times, paying attention to nothing but the air going in and out of your body. If this leads to a longer, quiet period, that’s even better. (You don’t even have to call it meditation.)
Simple leg exercises. Can you do 10 squats during a TV commercial? Raise your heels a few times?
Park far from the store. The extra steps matter, and they add up quickly.
Take the stairs. Even better!
Unplug. Put the phone down. Pick up a book. Or your journal. For 10 minutes. You’ll be amazed.
Hydrate. Slowly sip a glass of water. You’re replenishing your body, lubricating your brain, and paying attention to what you’re doing.
Have some almonds. Or pecans or walnuts. This is smart snacking, literally, and much better than opening a bag of chips.
Dance, dance, dance. During housework. While folding laundry. During a commercial break (yes, you’re sensing a theme here).

Are you thinking of more ideas? Are you realizing how much more you sit on a daily basis? We’re here to help, so let’s talk. The point is to move your body, eat mindfully, manage your emotions, and sleep as much and as well as you should. Those are many of the components of wellbeing, after all.

We all need AT LEAST 150 minutes each week of moderate cardio exercise and two resistance training sessions, according to the World Health Organization and the US Centers for Disease Control and Prevention.

And every little bit helps. So, snack away.

Healthy Snacks for When You Need a Little Nibble

Everybody likes a bite between meals sometimes. And there’s nothing wrong with it, as long as you make healthy choices and don’t overindulge.

Highly processed foods tend to be high in fat, salt and empty carbohydrates, so avoid those. Get some fruits and veggies in there, protein, and a little healthy fat.

Here are 10 that are just as easy as a candy bar:

A hard-boiled egg packs protein but is low in fat and carbohydrates. They’re easy to make in advance for a convenient bite.
Toast with avocado or peanut butter gives you whole grains, protein, good fat, and not too much of anything bad for you. Just make sure you’re using good bread.
Veggies, pita bread, and hummus – a light and flavorful favorite.
Mix up a protein shake and toss in some berries.
Cheese and (clean) crackers. Again, make sure you get crackers that aren’t jacked up with salt, sugar and other ingredients.
Fruit, fruit, fruit.
Plain Greek yogurt. You can mix in berries or nuts.
Nuts and seeds are full of nutrients protein, fiber and good fat, and can reduce the risk of heart disease and other problems.
Slices of cucumbers, red peppers, and other vegetables.
Handy cheese snacks are available at your grocery store. Or buy blocks and slice of a piece.

See? You don’t need that candy bar at all! 😉

Meme: Still Snacking, Just Smarter

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