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.
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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.
“Nutrition and fitness go hand-in-hand to keep us fit as we get older.”
Chris Rosenbloom, PhD, RDN
COOKBOOK GIVEAWAY: We’re giving away a copy of Food & Fitness After 50 by Christine Rosenbloom, PhD, RDN and Bob Murray, PhD. (US only, please). To enter for a chance to win, post a comment at the end of this post and tell me what YOU do to slow down Father Time? What foods do you eat and what’s your exercise regime? Or, just tell me why you want to win the book.
Giveaway ends on August 8th, and I’ll pick the winner at random.
Show Highlights:
- 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.
Links:
My email: [email protected]
Christine Rosenbloom’s Website
Chris on Twitter
Chris on Facebook
Chris on Instagram
Food & Fitness After 50 by Christine Rosenbloom, PhD, RDN
Have a question about the show or a suggestion for a future show? Ask away by posting a comment below or joining my Podcast Posse.
I like to think I’m slowing down father time because I’m in complete denial I am getting older, Until my kids remind me Im 43 even though I feel like Im 25! I refuse to get old. I have 3 kiddos that keep me young. Almost 8 year old, 5 year old and my miracle baby who is 1 years old! I am a certified fitness instructor for over 12 years and I have always been into fitness. I love to do yoga on Sundays and sometimes my kids join in. Monday, Wednesday, Thursdays I work at a police department part time and lift weights at the gym were have here. Tuesdays I teach a muscle/tabata class at a gym. and on the weekends I go for walks with the kids. My two older kids ride their bikes while I push the carriage. We go on walking paths, parks, or in my neighborhood. I made an obstacle course on my driveway with chalk and the kids love that.
Fortunately, the baby takes a nice long nap in the afternoon. I have a gym set up in my basement with a treadmill, weights, fitness dvds and some old vhs!. For a hour I workout and the kids play with their toys or I let them do the wii. They love the wii fit.
I wanted them to know what a healthy lifestyle is. They are so used to mommy working out or teaching.
As for healthy eating. I do not believe in these fad diets or dieting at all. I eat real homemade foods. Fruits, veggies, healthy fats, whole grains, full fat dairy. I make and eat homemade pasta, pizza, and I will share an ice cream with my kids.
We have this one life to live. I want to be the healthiest I can so I can live a long healthy life with my kids. Im not the mother who is on the park bench scrolling on her phone, I am the mommy climbing and running around with her kids. enjoying life!
I think you are destined to age backwards! Keep up the great work and thanks for sharing your story. I am now going to do 10 pushups!! Must keep up with you 🙂
I am thrilled to hear this info as I asked you about it Liz. Thank you!! I walk my dogs 5 days weekly. 3 of the days I walk 3 miles and then do yoga. The other 3 days with a 2mile walk, I do 30-40minutes of a cardio and strength video. I would love this book!
This book sounds so helpful and sincere. It is neat to learn from someone who is practicing what she is preaching! I’d like to put this into action in my own life and this book would really help. 🙂
Hello
I would love to win your book because I am struggling with all the sudden weight gain and trying to figure out how the heck to get back on track!
As a four year cancer survivor, and a woman in her 50s, this book sounds like it is tailor made for me. I think diet and fitness are both vitally important in helping me to age gracefully and continue to survive cancer.
I’d like to win this book as I am almost 48 and have gained some weight. I’d like to have a sensible diet & exercise plan.
I would love to win this book because at 57, I want to not only read it after listening to the podcast, but have it as a resource to stay on top of what I need to be doing. Thank you!
Hi Liz! I love listening to your podcast! I have learned so much, especially from this episode. Currently I work as a personal trainer and all of my clients are over 50. I love functional fitness and keeping everyone healthy and moving! I love the idea of “exercise snacking”. I have used this method personally for years. I’m a busy homeschool mom and don’t always have time to complete a daily workout. Exercise snacking is the way to go!
Love your chat with Christine, as a 79 year old Granny, the 50 year old bit has long gone, but the advice about eating, and exercise is great. Walk at least 15 miles a week, yoga and crosswords, sudoku , and a particular wonderful work of the tongue with all my friends!! Super foods, fruit and vegetables , fish, but can’t stand mushrooms as well you know. However, much as you try, nothing can stop the general flesh moving south,everything drags,droops, and maybe drips,so maybe I will see another 10 years! Both of you look pretty good I must say, stay happy, Joy
You are awesome! 79 and going strong 🙂
I would love to win this book. I’m 58, and have listened to your podcast through all of our kids growing-up years. Now it’s time to focus on MY life and health! This book would be perfect for it.
When I retired, I did two things. First I decided to continue to get up at my regular time when working (5 am). I knew once I stopped I would never get back there! Next, I used that first early hour to exercise, and I exercise every day. When traveling I walk or use the hotel gym. Luckily my sweet husband decided to join me in the exercise regime (which also keeps me honest 🙂 I vary my workouts and some are harder and some easier, and I include strength training. Except for a small dreaded menopot I am in better shape than I have ever been.
Strength training, yoga, daily walks, eating my veggies, daily prayer and meditation, getting annual check-ups, and taking my vitamins are all helping me as I age.
Hi Liz, loved listening to this episode. I eat very well. I’ve been a vegetarian for over 20 years (I’m 48 now), I avoid processed foods and sugar. I just ran a marathon in June, and I do Boot Camp workouts 3x per week along with running. It’s definitely different at this age though- I’ve slowed down and get tired much more quickly. Getting enough sleep is the hard part! I’d love to have this book to see more ways to eat healthily at this age. Thanks!
Hi, I will be 50 in a year and would like to be prepared. There is so much disinformation out there. Would love to get trusted info.
I have some time before hitting age 50 but I know the healthier I am now will help as I get older.
I am in my 50’s now and trying to find a way to lose weight and fit exercise into my life. It would be a great addition to my books on nutrition.
I try to do Yoga 5 days a week.
I am in my mid 50’s and am a new “Gma” (Grandma), which makes me realize I am getting older. 🙂
I want to stay feeling as young as I can to be around for this new grandbaby for a long time and would live to win the “Food & Fitness After 50” book to gather any new tips to help me with this endeavor.
My husband and I do a brisk walk together every morning, even in the cold or hottest weather to help sustain our weight and health.
I am also a firm believer of at least 1 oz. of nuts and a 1 serving of berries daily in addition to at least 2 servings of fish high in omega 3’s /week to help slow the aging process.
I am interested in learning more information on slowing the aging process with this book.
I am in my 50s now and struggling to take better care of myself. So many things seem designed for younger, fitter people than I am (e.g., books, exercise dvds, etc) Also, I live in a very hot, buggy climate so it is hard to motivate myself to go out for walks and such. That’s why I’m interested in this book.
I need to get back to some weightlifting. I enjoy bike riding.
I play with my grandkids. My grandson (2) LOVES football and my granddaughter loves to dance (and tries to teach me her moves). I’m 66.
Thank you so much for providing direction in a world where dieting, eating healthy and age don’t mix. I would love a copy of your book!
I am 65 and try to shift activities every 20 minutes when I am working at home. I rotate from a sedentary to an strenuous activity and move to a different floor when the 20 minute timer goes off. This keeps me climbing stairs throughout the day and avoids hours in front of the computer.
Yesterday began my countdown. 50 days until I turn 50. I never, ever thought this was going to be as big of a deal as it’s become. I feel a bit overwhelmed and melancholy about it. But blessed just the same. I’d love to receive the book for the tips and insights.
Well, happy almost-50th birthday! I’m going to be 58 in a month, and just imagine how I feel!!
Age is only a number and we are only as young as we feel. We know more about how to slow the aging process than we did before. In that way, we can feel good! I am 56!
I’m interested in Prof. Rosenblum’s book because the overview shared in the podcast was a “call to action” and I’d like to dig deeper.
As part of my job, I provide weight loss counseling to adults over 50. This book would be an excellent resource!
Walking and incorporating more vegetables into each meal has helped me for the past few decades. Might have to add a few more tips from your podcast!
Nothing currently.