Women’s
100th Dublin City Liffey Swim race winner Sinead Delaney with her mother Joan #LiffeySwim #Liffey100
Muscles in your body are a use-or-lose proposition. You need to use them to keep them strong!@ClevelandClinic
Cleveland Clinic
Muscles in your body are a use-or-lose proposition. You need to use them to keep them strong!
You may not realize it, but we all start losing 1 percent of muscle mass each year after age 30. That’s why your diet in later years should not look the same as it did when you were younger, says endocrinologist Susan Williams, MD.
Skipping breakfast, eating fast food and being inactive in your 20s and early 30s might not hurt your health in the short term. However, poor nutrition and lifestyle habits take their toll over time.
People who embrace good habits early on really get ahead of the game, Dr. Williams says. But it’s never too late to start eating better and taking better care of your body.
Whether you’re 30 or 50, Dr. Williams offers three important tips to get started in eating right when you are thinking about your long-term health.
RELATED: Do You Know How Much Exercise You Really Need?
1. Keep your weight in check
A roller coaster of weight gain and loss can change your body composition and leave you with more fat mass and less lean muscle mass.
2. Eat three balanced meals a day
You also want to limit your snacks in between. The word “balanced” is especially important because eating a wide variety of foods will help you prevent nutritional deficiencies.
Dr. Williams suggests this simple shopping list:
- Lean proteins. Choose chicken, white fish, oily fish like salmon, eggs, tuna fish and red meat (less frequently than other protein).
- Whole grains. This includes multigrain breads, and long-cooking rice or oats.
- Veggies. Go for fresh or fresh frozen. Choose what’s in season and enjoy a variety to get the vitamins and minerals your body needs.
- Fruit. Fresh fruit is best, followed by frozen. Canned fruit can be OK, but choose options in light syrup or water. Check the label and avoid added sugar.
- Dairy. Choose milk, yogurts, cheeses and cottage cheese that are low-fat or fat-free.
Steer clear of cookies, cakes, pies, ice creams, juices and rich desserts. If that sounds like no fun, Dr. Williams advises treating these foods as treats. Save them for dining out or special occasions, but don’t make them part of your daily diet.
RELATED: Which Bread Is Best For You — Whole-Grain, Multigrain or Whole Wheat?
3. Use your muscles
Eating protein and being physically active are equal partners in the quest for maximum health, Dr. Williams says. Muscles are made of protein, but simply eating protein is not enough to save them.
“Muscles in your body are a use-or-lose proposition,” she says. “You need to use them to keep them strong.”
Can’t carve out time for the gym? Try this daily routine:
- In the morning, stretch for 10 minutes.
- At lunch, eat and then walk for 10 minutes.
- After dinner, spend 10 minutes with stretch bands or light weights.
Even a half hour of physical activity can make a world of difference, especially if you make it a habit in your 30s. “Don’t let your weight creep up while your muscle mass creeps down over your 30s and 40s,” Dr. Williams says. The longer you wait, the harder it will be to get started — and the more muscle you will have already lost.
Physiotherapists rarely get a mention, but they improve the lives of millions of people every single year and so many of us would struggle without them.@NHSMillion
NHS Million
@NHSMillion
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Physiotherapists rarely get a mention, but they improve the lives of millions of people every single year and so many of us would struggle without them. Huge thanks to every single one of you.
Recipe: Garden Omelet @ClevelandClinic
Full of superfoods to power your day
Ingredients
2 large kale leaves, stemmed and halved lengthwise
4 Brussels sprouts, trimmed and halved
3 large pasture-raised eggs
5 large pasture-raised egg whites
freshly ground black pepper and sea salt, to taste
2 tablespoons extra-virgin olive oil
6 crimini mushrooms, sliced
1/4 cup chopped fresh cilantro
1/4 cup chopped fresh dill
2 (1/2-ounce) packages roasted seaweed snacks (see note*)
2 cups baby spinach
1 avocado, peeled, pitted and sliced, for garnish
1 teaspoon white truffle oil (optional, for garnish)
Note: If you can’t find roasted seaweed snacks, you can substitute 1 ounce plain nori. Before using nori, brush it with a tiny bit of oil and toast it in a lightly oiled skillet over medium-heat for 10 to 15 seconds on each side. Cut into 3-inch squares before using in the omelet.
Directions
Bring a large pot of water to a boil over high-heat. When it boils, add a large pinch of sea salt. Drop in the kale leaves and Brussels sprouts and blanch just until they turn a brighter shade of green, 2 to 3 minutes. Drain well.
Crack the 3 eggs into a medium mixing bowl, and then add the 5 egg whites. Whisk the eggs together and season with salt and black pepper, to taste.
Heat the oil in a large nonstick pan over medium-heat. Add the eggs and immediately turn the heat down to low. Stir to scramble the eggs, tilting the pan to distribute them in an even layer.
As soon as the eggs are no longer runny, arrange the Brussels sprouts on one side of the omelet and scatter the mushrooms over them. Add the kale and sprinkle the cilantro and dill on top. Cover the herbs all with the seaweed snacks and top with the spinach.
Cover the pan and cook over the lowest possible heat for 5 minutes.
Fold the omelet in half and then cut it into 4 sections. Garnish each portion with a few slices of avocado and a drizzle of truffle oil, if using. Serve immediately.
Nutritional information
Each slice of omelet contains:
Calories 248
Fat 18g
Saturated fat 3g
Cholesterol 123mg
Fiber 6g
Protein 14g
Carbohydrate 12g
Sodium 120mg
Physiotherapists rarely get a mention, but they improve the lives of millions of people every single year and so many of us would struggle without them.
NHS Million
@NHSMillion
·
Physiotherapists rarely get a mention, but they improve the lives of millions of people every single year and so many of us would struggle without them. Huge thanks to every single one of you.
The Boat House @LoughRynnCastle Co.Leitrim
Lough Rynn Castle 🏰 and Gardens, Ireland
#Stretching studios are trending. But you’re more likely to benefit from regular, moderate physical activity at home:@HarvardHealth
Harvard Health
@HarvardHealth
·
One recent fitness trend is the #Stretching studio, providing assisted stretching sessions marketed as a way to improve flexibility & ease chronic pain. But you’re more likely to benefit from regular, moderate physical activity at home: https://bit.ly/359rz5a #HarvardHealth
One recent fitness trend is the #Stretching studio ….@HarvardHealth
Harvard Health
@HarvardHealth
·
One recent fitness trend is the #Stretching studio, providing assisted stretching sessions marketed as a way to improve flexibility & ease chronic pain. But you’re more likely to benefit from regular, moderate physical activity at home: https://bit.ly/359rz5a #HarvardHealth
Way to go, Hannah! 🎉🎉 #ClevelandClinicChildrens!
Verified
Way to go, Hannah! 🎉🎉
3-year old Hannah, born with cerebral palsy, has fun while learning to walk with our pediatric physical therapists at #ClevelandClinicChildrens!
We couldn’t think of a better way to celebrate National Physical Therapy Month than a walk around campus. Our therapists use play to work with children and their families on developmental skills, strength, flexibility, mobility and more!
Way to go, Hannah! 🎉🎉 #ClevelandClinicChildrens!
Verified
Way to go, Hannah! 🎉🎉
3-year old Hannah, born with cerebral palsy, has fun while learning to walk with our pediatric physical therapists at #ClevelandClinicChildrens!
We couldn’t think of a better way to celebrate National Physical Therapy Month than a walk around campus. Our therapists use play to work with children and their families on developmental skills, strength, flexibility, mobility and more!
Healthaware 