The Day I Wanted to Punch My Doctor . . .
Way back, when I began writing and sharing here, I talked a lot about fitness and food. I also shared a lot of recipes. One thing I loved was getting random emails or texts from readers asking about tips to a recipe, suggestions and even those texts from some frantic friends who were in the grocery store asking in real time what ingredient they needed for a specific recipe. If you are new to this space you likely have no idea what I’m talking about because these days I rarely write about food and recipes.
First of all, I’m in a different season and not cooking for a family of five and constantly working to create those simple, healthy meals. Another reason is because, at my age, what I used to know to be true, to be effective and to work for my body, is changing. So, I’m back to being my own science experiment to figure it out. And one thing I know for sure . . . is what I DON”T know so I don’t want to pretend to be able to provide any expertise in the nutrition space during this season of life. Let me stop right here and say for the ONE MALE reader out there . . . . you may want to come back another day.
Hitting that darn M time has been an aggravating gamechanger for my regular “non-diet lifestyle”.
A lot of the hormonal changes and random unexpected “stuff” that comes along with M, for me, have also forced me to be even more intentional with my foods, workouts, sleep and stress. Which brings me to very recently wanting to punch my doctor right in the nose. . .
I had a tele health appointment to go over bloodwork, questions, you know the normal things you need to go over with your doctor. That’s when she said it. “Maybe you need to add more cardio to your routine.”
Honestly, I couldn’t even respond to her. Hadn’t I just told her about the workouts I lead, my own exercise schedule, daily walks, and that I’d added swimming back to my routine?
And I will have to say (since I know she is NOT in my audience) that she’s likely young enough to be my daughter. So, I had to sit on that for a bit.
Then I got honest with myself and thought that maybe I had gotten a little “soft” on the cardio, in that I wasn’t really challenging myself as regularly as I had in the past. Maybe I wasn’t getting my heart rate up enough. Maybe I could do a better job at making myself get a little more uncomfortable - not in a crazy all cardio Queen way (because I’d much rather use my time in the gym resistance training), but a couple of more intense HIIT workouts. I’m making this tweak and experimenting with how I feel.
Another thing I know to do, but honestly sometimes stray away from, is getting enough of the right kind of protein at the right times. Yes, she also brought that up at the appointment and I had to admit I’d gotten off track lately.
The recommendations are to get approximately .8 grams per body weight. It takes intentionality and planning. When I’m on point I can tell in several different ways and when I’m not , I can also tell in several different ways.
If you are in a place like this, and what you did in your 20’s, 30’s and even your 40’s doesn’t work anymore, I think it’s always good to shake it up. Be your own science experiment. You have to be in charge of your body, know how you want to feel and try and test until you find what works for you. And then it may change again . . .sigh.
I have a couple of cheat sheets, plant based and non-plant based, to help guide you with getting the protein you need. (As you can see I can’t take credit for creating these but they are good to share) I have them printed just as a reminder.
I have a couple of “go to” small bites that are easy to have on hand and are also good for getting in the protein:
1. Oikos Triple Zero Greek Yogurt (15 grams of protein and tastes like dessert)
2. My Turkey Rollups - 2 Slices good deli turkey - Place a few pepperoncinis down the middle of the turkey slice, add a tad of Tessamae Jabenero dressing, roll up and that’s it!
3. Wasa Cracker Snack - Light Wasa Cracker, top with cottage cheese, slice of avocado and sprinkle with Everything But the Bagel Seasoning. You can also add a slice of turkey. (and sometimes a pickle! hits the spot) Whatever is good for you. . . These can be good as a snack of lunch.
If you have ideas of your own, I’d love to hear them.
Paying attention and being super intentional about each area — sleep, rest and recovery, exercise, on point nutrition, and what we are reading, consuming and thinking are all equally important. They all work together for wellbeing. Be honest with yourself, I bet you can also tell when one area is off and you need to get a little more intentional. Remember, too, that being consistent and making the little tweaks here and there can do wonders for how you feel.
Keep Living Well!
M-D💚