How do you eat smart and lose weight as a midlifer?
Well, the old saying is you are what you eat.
Does that mean you're an egg white omelet or just a big bowl of your child's Frosted Flakes cereal?
I asked top nutritionist and author Peggy Kotsopoulos who wrote the must read book "Must Have Been Something I Ate."
I don't know about you, but when I read a book about nutrition, I just want to cut to the chase and know what to eat for breakfast, lunch, dinner and a snack.
Peggy was happy to give midlifers healthy, diet conscious choices that will help you lose weight and feel great.
EAT SMART BREAKFAST
Peggy says her pick is eggs.
"They're high in protein and you should eat the yolks. A lot of time, people throw the yokes away. Yes, they have saturated fat, but the protein is also in the yolk. It you throw the yolk away then you're tossing away half the protein. There is also vitamin E and antioxidants in the yolk."
Peggy says, "Yolks stimulate a hormone in our bodies that actually help burn fat."
Make It: Peggy suggests making an omelet in the morning packed with mushrooms and onions. "You can also do a nice soft boiled egg or a poached egg." She will actually boil half a carton of her eggs earlier in the week. "It's good to have them as a portable snack, especially if you're in a rush in the morning. Eggs will help you curb cravings later on." She suggests a side of fruit with your eggs.
EAT SMART LUNCH
Peggy says her pick is a salad with a protein.
"I'll do a salad with tuna, fish or even a poached egg. It's great if you have a leftover protein from last night's dinner to put on your salad."
An alternative lunch choice for Peggy is a wrap. "Use a sprouted grain wrap with tons of veggies and beans as a protein. Top it with a little healthy salsa."
EAT SMART 4 P.M. SNACK
Peggy says her pick is almonds. You can still lose weight, but get rid of hunger pains.
"If you eat lunch at noon, it's normal to be hungry at 4 p.m.," she says. "If you wait until six to eat dinner, you will be starving and will probably overeat. That's why I think a 4 p.m. small snack is a great thing."
She will grab a small handful of almonds. "Nuts are a great snack," she says. "I also love Savvy Seeds They are one of the highest sources of protein and a source of Mega 3 fatty acids. They're also high in fiber. A great snack."
EAT SMART DINNER
Peggy picks a protein and a veggie.
"Salmon is a great protein. I love fish, so I'll make sea bass, too," she says. "I even have a great stove top recipe for sea bass.
"Basically, I sauté onions and garlic and then add tomatoes, and kalamata olives. I cook the fish in the mix and it's done in six or seven minutes," she says. "Add some steamed broccoli on the side and a little salad. Your whole meal is done in under ten minutes."
EAT SMART AFTER DINNER SNACK
Peggy picks the rest of your dinner.
"I'll save a small portion of my dinner and have the rest of my protein and veggies as a snack. It's a better job than having a sweet treat."
Another option is a shake.
"There are times I do a protein shake in the morning or do one as a snack," she says. "It tastes like dessert, but it's healthy because I make it with vanilla unsweetened coconut milk and blueberries if I want something sweet. I also make popsicles out of these shakes as a snack."
EAT SMART FOR BEAUTY
Peggy picks drinking a lot of water, antioxidants, and healthy fats.
"You're throwing your money out buying expensive skin care products," she says. "Beautiful and younger looking skin comes from what you put on the inside.
"You need to eat healthy fats to make your skin glow. Omega three anti-oxidants prevent wrinkles and aging. If you eat foods with vitamin C or strawberries or parsley it will help strengthen your collegian and prevent aging.
"Eating plant based foods will really hydrate your skin," she says.
You also need to stay hydrated from the inside out by drinking water."
As for beauty products, Peggy looks to her kitchen.
"I use coconut oil as a moisturizer. I also use coconut oil as one of my healthy fats that I eat, so you're nourishing your skin from the inside out."