Fueling your Fitness - at every age ! (And not like this! 😂… see that donut… ya not like that!)

It’s no secret that your health requirements change as you age - so might your activity level!!!

20 somethings to child bearing age, to your fabulous forties to the WTF 50s… (hey, wasn’t I just 22??! )

Maybe you decided, like me, that I am not going down without a fight, so now at 51 (almost 52 years old), I FEEEEL better than I ever did in my 30s!

As we age, it doesn’t mean we start to give up and give in- you‘d actually be making it harder for yourself in the long run. So, here are some suggestions as to what is best to fueling that Bootyfull body!

(Trainer disclaimer - before you change or begin any program, nutritionally or with exercise, be certain to consult your primary care physicIan!)

20s or the ”Why are groceries so expensive and now I know why my Mom bitched so much. Shit, I’ll just DoorDash” age 😂

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Skin, bone, metabolism and immune/gut health is important in your 20s. Also being broke and poor and trying to figure how to adult is important.

• Carrots and sweet potatoes are rich in vitamin A and are important in preventing skin breakouts. ( and pretty cheap:)

• Fermented foods like sauerkraut promote gut health and can decrease breakouts. Don’t put it on a hot dog though. That was when you were a teen.

• Almonds are rich in healthy fats, which support weight loss, and are high in phosphorus, which help build strong bones and teeth. (Not chocolate covered ones 😉)

• Kale is a nutrient-dense food low in calories, high in calcium and high in vitamin C, which supports the immune system and metabolism. Tik tok has made kale chips famous.

• Strawberries and kiwi are one of the foods with the highest concentration of vitamin C, which supports the immune system, metabolism and skin health. Eat them OUT of the sugar filled grande strawberry kiwi mocha choco frappachino with skinny milk and three heapings of whipped cream…

• Salmon is rich in omega-3s and supports healthy hormones.

• Sesame seeds are important for bone and teeth health and are high in calcium. (And sesame Chicken from the corner Chinese place doesn’t count.)

• Chicken is an inexpensive source of protein that is low in calories and fat! (He is your new best friend- he won’t ever get you wasted and put you in an Uber at 2am… facts. 🐓)

30s or “The OMG I have to cook meals EVERY. SINGLE. DAY.?????“ age

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In your 30s, it’s important to maintain a healthy weight, to improve conception and to avoid being overweight later in life. It’s also when you realize that yes, you have to go to work EVERY day and work can’t start at 10am like Lit 101 did in college.

• Complex carbs like oatmeal are low on the glycemic index and high in fiber, perfect for regularity and to reduce stomach bloat. Avoid large amounts of rice and pasta because they will spike your insulin levels, and high insulin levels decrease ovulation.

• Oysters are rich in zinc, an important mineral for hair and skin health. Zinc is also essential for male fertility and to maintain testosterone levels in the optimal range. Oysters??? Who eats these at 30?? I certainly didn’t. Cant coconut shrimp do this??? (Just suck the oyster down. Its like doing a bad shot at that college bar a few years ago.)

• Flaxseeds are rich in omega-3s and fiber, and they also promote GI healing.

• Red beans are high in antioxidants, making this protein-rich food a great anti-aging powerhouse. “Beans, beans, the magical fruit, the more you eat, the more you…“ UMMM we are 30 now, stop it.
  

• Bone broth supports a healthy gut, immune system and joint health. It also helps decrease cellulite. And who doesn’t love that idea??
  

• Walnuts are a great source of omega-3s, which improve cholesterol and reduce inflammation.

• Oranges are rich in vitamin C, fiber and folate. They also help reduce the risk of kidney stones.

• Quinoa’s complete protein helps build and maintain muscles and keep blood pressure in the normal range. Thirty somethings love Core Life. Core life has quinoa.

• Bok choy is low in calories, making this vegetable a winner for weight loss. It keeps blood pressure in the normal range, improves digestion and is rich in folate — an important nutrient in pregnancy and breast-feeding. Leafy greens are important for conceptions and are rich in iron, folic acid and B12.

• Avocado and pine nuts are rich in vitamin E and increase male fertility, reduce the risk of miscarriages and help regulate the menstrual cycle.

40s or the “I swear to God my boobs never touched my stomach before“ age and also the “If have cook one more meal that these people don’t eat…” age

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In your 40s, the trick is to promote eye health, reduce inflammation and fight cancer, and basically maintain sanity. One day, you were 30 and cool and now you are your mom and you look for wayward gray hairs and you found a whisker near your nipple that resembled a cactus spike.

Anyway, ward off weight gain and future whiskers with these foods (and a good pair of tweezers…)

• Artichokes increase bile production and purify and protect the liver. (You also need to protect the liver in case your kids and partner make you want to drink a lot of margaritas with your girlfriends and open a chic compound so you never have to go home and cook and do laundry again…)

• Artichokes also have a mild diuretic effect on the kidneys, which aide in toxin removal once the liver breaks them down. Some studies have shown that artichokes may actually regenerate liver tissues. Thank god cuz those margaritas were soooooo good.
  

• Seaweed is rich in iodine, which is important for thyroid function. (This is why you need a girls trip to the ocean. Tell your family you are going for the seaweed.) ☀️👙🏖⛱☀️
  

• Sunflower seeds are rich in vitamin E, folate, selenium and magnesium, making these delicious seeds fantastic for cardiovascular health, mental health and thyroid health. Bring floss though because that shit sticks in your teeth.
  

• Sesame seeds promote a healthy blood pressure and are linked to a reduction in the risk of cancer.

• Brown rice is rich in fiber and can help reduce cholesterol and improve digestion.

• Spinach is rich in vitamins, chlorophyll, beta carotene, lutein and zeaxanthin. Spinach is essential for eye health, reducing inflammation and fighting cancer. That’s why Popeye always ate it. Doesn’t explain his weird squint though.🤨

• Coconut is rich in fiber and helps fight fungi viruses and bacteria. The fatty acids in coconut also can boost brain function. Coconuts are also found in warm, tropical places. Again, girlfriend tropical vacation. (Can you see how I’m helping your persuasive essay?)

• Sardines are high in omega-3s and are a good sources of calcium. They also reduce the risk for heart disease and inflammation. Fish = ocean = girls trip. Three great reasons to book that girl trip. You’re Welcome.

50s or ”OMFG when did this happen and whoooooo did this to my body” age

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In your 50s, focus on making sure your thyroid and gut are working to their optimal potential. Because holy shit, life is half over.

• Chia is high in calcium and fiber, which is good to maintain regularity. Remember the chia pet plant you wanted every Christmas so you could practice your cosmetology skills on his green little curly head? Same guy. Same seed. Eat it.
  

• Eggs are low in calories and are a complete protein, making this food great for building muscle and losing weight. Additionally, eggs are rich in omega-3s and choline — important for nerve function and a healthy metabolism. (Every resort in Cancun has an omelet station…eggs.)

• Lentils are high in fiber, which promotes regularity 💩 and healthy cholesterol levels. When you are 50, people talk about poop a lot. A LOT. Lentils are also rich in potassium, magnesium, selenium, iron and calcium. These nutrients help maintain healthy blood pressure, fight cancer and decrease fatigue. (This might be an embellishment - I’m 51 and I’m always tired. There is no decreasing fatigue at 50. The Lentil marketing guy is just fibbing … maybe.)

• Onions are great to slow down bone reabsorption. ( also gives you stinky breath so you can go to bed before your partner with the dogs and he won’t want to kiss you. #puppysnugglesforthewin)

• Fennel is high in minerals, making this delicious vegetable great for improving bone density and digestion.
  

• Grass-fed red meat is lower in saturated fat and higher in healthy fat and omega-3s. Also means your partner should take you to Russells for that steak because you deserve grass fed red meat. Just ask for extra onions on your salad when you are there. 😉

• Carob contains polyphenols selenium and calcium — making this cacao alternative good for thyroid function and cholesterol levels.

• Turmeric is a powerful anti-inflammatory, perfect for people with rheumatoid arthritis, lupus, fibromyalgia cancer and any inflammatory conditions. Additionally, turmeric is rich in iron, manganese, vitamin B6 and potassium. It also helps detox the liver. This is the wonder supplement of the 2020s. For real.
  

• Basil is rich in vitamin K, which is important for strong bones, and helps reduce the risk of atherosclerosis, osteoporosis, diabetes and cancer.

• Brazil nuts contain selenium, calcium, iron, copper, magnesium, manganese, potassium, phosphorus, zinc and fiber. This exotic nut helps support healthy cholesterol levels that prevent blood clotting, consequently reducing the risk of heart attacks and strokes. Brazil nuts also contain vitamin A and E, which can reduce wrinkles and increase skin collagen. Brazil nuts will help reduce the wrinkles from the girls trips last decade.🤪

Just my trainer two cents on some things I think are essential to fueling as we age. Because we all want to age like a badass and have our grandkids say, “My Grandma can beat up your Grandma cuz she’s really cool and strong.“

Well, someday, if I ever have grandkids, I want to be cool and strong. But definitely not encouraging any ONE of our 5 kids to make me Grandma at this point. Hell, being a mom of 2 20 something daughters and 3 teenagers, makes me feel like I should plan to find some seaweed, sardines and coconuts. Anyone care to join me??

Happy Fueling! Shannon