It is a cruel fate that as we age our metabolism slows down. When I was young, I could eat whatever I liked, whenever I wanted (I always thanked being built like my fathers side of the family, who had petite frames, and a lean build. My mothers side of the family was blessed with a heavier bone structure and fuller figure through the hips- I did get some of that). But as I approach 40, and had just had my third child , my metabolism took a turn for the worse. Every year since then ( I'm 44 now), it's gotten worse by what seems like 20% every year. Sugars seem to filter through my system like pure fat anymore ( including the sugars in wine). I keep hoping that spiral downfall slows down soon...but I highly doubt it. That is why about 2 years ago I began to implement the plan of three smaller meals and 2-3 snacks per day of primarily natural foods that I refer to as clean eating.
The updated food models show to eat 15 calories per pound of body weight. You need to alter that model based on how your body reacts to food, your age, your activity level, impacts of medical issues, and stress.
According to Jordana Brown in the August 09' issue of Oxygen Magazine, she recommends:
Breakfast- Eat at least 30% protein at breakfast, 40% carbs and 30% fat
Lunch- 30 % protein, 40 % carbs, 30 % fat
P.m. snack- 45% protein, 45% carbs, 10 % fat ( this balances off workout so if you do your workout in a.m., switch these recommendations)
Dinner- 30% protein, 40 % carbs, 30 % fat
Bedtime snack (optional)- 10% protein, 20% carbs
These are just guidelines for nutritional food makeup. See how your body reacts to carbs, and different types of proteins. Re-evaluate your plan periodically.
11/07 Workout Diary:
Recumbent bike- 30 min
11/07 Food Diary:
Breakfast-
Pancakes ( homemade)( 300 cal)
A.M. Snack-
1/2 cup non-fat vanilla yogurt, 1/4 cup blueberries( 80 cal)
Lunch- Restaurant
Chicken/Pecan salad- 1 1/2 cup mixed greens, 3 oz chicken, 1/4 cup craisons, 2 tbls pecans(260 cal)
P.M. Snack-
Small homemade popcorn( 75 cal)
1 apple(70 cal)
Dinner- Restaurant
2 glasses wine (200cal)
5 oz. sashimi tuna
1/2 cup[ seaweed salad
non-rice vegetable sushi(460 cal)
Dessert-
Grapes( 30 cal)
2 oz. chocolate (120 cal)
TOTAL CALORIES-1572
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