Tracking food consumption:  calories, macros and even water is a huge game-changer in fitness of any form.  Knowing what is consumed in a day is important wether on the path of losing weight, gaining muscle or staying healthy in general.  So many of us think we are exercising enough and eating right.  I can say, first hand, I was shocked when I started, actually, logging everything I consumed.  In fact, most individuals that have incorporated my methods for their own fitness journey have told me that were were genuinely shocked as well.  Initially, thinking my food intake was perfect for my needs, I wrote down what I was eating or drinking as I finished it.  After the first few days I realized, not only was I eating too much for my activity level, but I was eating the wrong types of foods too.  I was consuming far too many calories, too much fat & sugar and not enough protein and fiber.  Not even close.  All of the little bites and tastes I snacked on all day really added up as much as my meals.  I was also able to see on paper that most of my diet was processed.  I learned so much about this along the way.  Processed foods wreck havoc on hormones and the bodies ability to absorb proper nourishment.  Avoiding processed is best.  
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Seeing everything on paper was eye opening.  This lead me to find a fitness app.  I use My Fitness Pal.  I am not affiliated with this app at all, just sharing what I have found to work for me.  It’s a free app and I use it every day.  I log each thing I consume before I ever have a bite or a drink.  (There’s a database and virtually everything imaginable is already in the app, along with the coinciding nutritional information.)  I find it to be very accurate.  Wen I say I log everything, I mean if I have a piece of candy, take my gummy vitamins, have one slice of apple - I put it all in the app.  This gives me very accurate information, not only about what I am eating as far as calories, fat, fiber etc., but in addition to these macros, there are some of key vitamins and minerals tracked too.  So, I get a realistic view of my nutrition as well.  This app takes it another step and has an area to enter water consumption and exercise.  This enables an accurate view of the whole picture. Nutritional need factored in with exercise level can help to optimize whatever results your attempting to achieve.   Perhaps I seem a little off topic of “What I Eat in a Day”.  I am not.  I wanted to share background of how I actually know what I eat every day and why I believe it to be so important. If you are on any type of fitness, weight-loss, health journey I do believe that tracking everything will prove to beneficial.  Just try it!  It takes a little time to get in a habit.  According to research, habits take about 2 weeks to form.  My recommendation is do it for at least 2 weeks. 


Now, on with the meat.  No pun intended.  When I first started working out my goal was to lose weight.  I put all my specs in the app and found that I should consume about 1200 calories with light to moderate exercise.  As my exercise intensity picked up and weight dropped, I adjusted the app to get more accurate numbers.  Now, my goal is to consume about 1500 calories a day.  I have a very small frame and am 5’2”.   I am not a health expert, I am simply sharing my experiences.  Keep in mind, everyone is different so individual caloric intake and exercise needs may be very different from mine.  I recommend speaking with your healthcare practitioner before staring an exercise plan and changing your eating habits.  Everyone’s results differ too.  We all have different bodies and shapes.  


This is what my typical day of meals looks like.  I divide it into breakfast, lunch, dinner and 2 snacks usually.  I consume at least 8 - 10 glasses of water per day.  I like to start my morning with hot lemon water followed by an apple and my coffee with my breakfast of choice.   I take hair and skin multivitamins daily (which I believe are important to women in menopause as hair loss can begin).  I like to have consistent small snacks as illustrated below.  Usually, I include collagen as an extra protein that’s great for joints, skin and hair as well.  I will link the vitamins and collagen that I use below.  On this particular day I had 6 small meals.  (I am able to judge how much I need because using the app tells me if I ate too little or too much each day.)  I attempt to keep my meals very colorful incorporating lots of fresh fruit and vegetables.

Now that I provided the visual of the meals, I’ll share my app screenshots for the nutritional breakdown as a reference.  Notable in the photos, I had about 90 calories left to consume on this day.  If it’s a day that I didn’t exercise I would not worry too much about this.  On a day with exercise I would finish off my last 100 calories with something like cottage cheese, protein shake, collagen or a small piece of tofu, chicken or fish.  Additionally, if I am doing something very strenuous, I consume more.  I am not trying to bulk-up to compete in body building.  I personally like being slim but having defined muscle, so my exercise and eating work perfectly for me.  Everyone has different goals and tastes.  This is why I believe an app to be so helpful.

I’m Sheryl of SheDo50Too, a lifestyle blog about being over 50 and staying fit, healthy and fashionable.  My motto is a healthy, beautiful and vibrant life at any age.  Please Subscribe, like, and follow me if you want all of my inspiration and tips for life over 50.  I am an Amazon Associate and the fitness apparel, equipment, supplements and more, that I use - are available in my Amazon Storefront.   As an Amazon Associate I do earn commissions off of purchases through my links.  This has no effect on the cost to you.   


The collagen (new packaging) and vitamins can be found at the link here: 

You can view all of my favorite things on my Amazon Store Front:
https://www.amazon.com/shop/sheryldhealthinallthings


Here’s shortcut to all my social media, links and sites
https://linktr.ee/shedo50too


Find me @SheDo50Too on social media to see more content, reels  and videos on: workouts, recipes, meal prep and healthy eating; as well as style and beauty inspiration for the active over 50 life. I wish you health in all things and success in your own fitness endeavors.


© Copyright, 2023, All content is created, displayed and owned solely by SheDo50Too and rights retained herein
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With rising temperatures and summer right around the corner, many of us are thinking about swimsuit weather, our waistlines, and possibly even a fitness routine and low calorie meal plan.    A Delicious and nutritious way to meal prep and stay on track with any diet is lettuce wraps.  I have been making these for my family and friends for years.  It doesn’t matter if you are counting calories to lose wight, packing in the protein to gain muscle, if your vegan, gluten-free, no mater what your tastes.   These delightful rolls are sure to please.


One of the most beneficial things I do for my family is meal prepping.  Lettuce wraps, of all types, have been a cornerstone of our prepped meals for some time.  At the onset of my fitness journey, I was trying to lose weight and counting every calorie.  Meal prepping made it very easy for me to track exactly what I was eating and the nutritional value of the foods I was consuming.  Lettuce wraps replaced sandwiches for me, cutting out 2 slices of bread and over 150 calories along with the sugar and carbs, (that I was limiting at the time).  To top it off, My daughter and I have food allergies and I am gluten free so this is a perfect option.  By prepping and logging everything I am able to stay on track and know exactly what to eat and when.  Lettuce wraps are the perfect, quick and easy meal-prep for this.  Even now, I do a lot of meal prepping for my family.  We make breakfast and lunch to grab and go.  When I achieved my weight-loss goal, I shifted my focus from weight-loss to gaining more muscle, maintenance and overall health.  By continuing to prep and track everything I am able to ensure that I’m consuming plenty of protein and all the rest of my macros each day.  Still, lettuce wraps work perfectly, just by slightly switching up the filling.  Here are just a few of our variations

I found that lettuce wraps make a hearty meal and hold up well as a packed lunch.  My version are full of vegetables and lean proteins so they are packed with nutrition too.   Literally, anything works for this meal.  Iceberg lettuce leaves, romaine lettuce leaves, steamed cabbage, collards, mustard or any large green leafy vegetable form a perfect wrapper.  The fillings are endless too.  I use fish, tofu, any leftover meat and even lunch meat and eggs, alongside cheese or hummus, yogurt, fresh and cooked vegetables, coupled with some fresh herbs and sometimes even grains.  Any combination and any flavor works.  Simply, use up what you have on hand.  Lettuce wraps, often, utilize my leftover meat and cooked vegetables.

I highly recommend giving lettuce wraps a try in place of an ordinary sandwich.  They are real, unprocessed food. They make a great alternative to salad bowls too and really add variety to the lunch mix.  The whole family will enjoy these tasty handheld rolls.     

Let me know if you give this a try or have a favorite recipe, with a comment.  

I’m Sheryl of SheDo50Too, a lifestyle blog about being over 50 and staying fit, healthy and fashionable.  My motto is a healthy, beautiful and vibrant life at any age.  Please Subscribe, like and follow me if you want all of my inspiration for life over 50.  

Here’s a shortcut to all my sites
https://linktr.ee/shedo50too


Find me @SheDo50Too on social media to see more content, reels  and videos on: workouts,  recipes, meal prep and healthy eating; as well as style and beauty inspiration for the active over 50 life. I wish you health in all things and success in your own fitness endeavors.


© Copyright, 2023, All content is created, displayed and owned solely by SheDo50Too and rights retained herein

Detox teas have been around for centuries.  These elixirs date back to the Silk Roads of China, Ancient Egypt and other civilizations.  When something has sustained the test of time, I believe there has to be some substance to it.  It’s worth it to me, to give it a try.  
One of my favorite homemade detox teas is hot water with fresh lemon juice, cinnamon, cayenne pepper and honey if desired.  I have been drinking this tea in the mornings on an empty stomach and at the end of the night before bed for years.  I have used this to aid in weight-loss and maintenance.  I drink this any time I start feeling under the weather too.  It seems to aid with colds, allergies and other ailments.  I can’t promise that its working, but I can tell you it is not hurting anything, for sure.  This mixture is readily available in the form of immunity shots at most major grocers in the produce section.  The juice and herbal mixture alone work great to boost the immune system.  As a hot tea, this combination is so soothing to the mind, body and digestive system.  Supposedly, it’s great for glowing skin too.  I’ll share with you some of the reason that I found supporting the use of this tea.

Many health sources tout lemon as a great support for the body in general.  It is full of vitamin C and antioxidants, known to fight against cancer and other ailments like high cholesterol and heart problems.  The citrus may help with kidney stones and overall digestion. The vitamins and antioxidants in citrus fruit are great for the skin too.

Cayenne pepper is full of vitamins and minerals as well.  The capsicum properties of the pepper cause it to aid in digestion and inflammation.  This medicinal pepper is believed to reduce cholesterol, help blood sugar, and boost the immune system.  It is also believed that cayenne will boost the metabolism, possibly aiding in weight loss.

Cinnamon is also a medicinal and aromatic spice.  Cinnamon adds antioxidants to the diet, it boosts the immune system due to its antiviral properties and it is touted to help with blood sugar, heart health and cholesterol as well.  Additionally, there is some evidence that cinnamon could help with brain health during aging.  

All three of these ingredients for my detox tea offer health, immune, digestive and skin benefits.  The three ingredients, combined, prove to be a bit of an appetite suppressant for myself.  Possibly just from consuming extra water and feeling more full, but I truly believe it’s all in the ingredients.   I am no health expert and am not promising this all works. Of course everyone is different and has different needs.  This is simply something I enjoy and I thought I would share.

Give this hot tea a try.  Simply mix in a cup:
Hot water
The juice of 1/2 to 1 lemon (I wash my lemon well and place the squeezed lemon rind in the cup too - this adds lemon oil to the drink & makes it even more potent) 
1/2 teaspoon cayenne pepper 
1/2 teaspoon of cinnamon 
Honey to taste as desired
If you would like an extra zing try adding fresh ginger to taste as well (I often add this if I am ill)

I consume a lot of tea everyday and I have a hot water pot & dispenser that I absolutely love.  My Mother-in-Law gifted me this years ago.  It keeps 3 liters of water boiled and at a steady temperature at all times, perfect for teas, soups, and instant mixes any time. You simply keep it full and leave it.   We always have hot water ready.  As a family that loves tea this is wonderful!  I will share the one I’ve had for years, here in my video and link it below.

Find the hot water pot by clicking here 

I’m Sheryl of SheDo50Too, a lifestyle blog about being over 50 and staying fit, healthy and fashionable.  My motto is a healthy, beautiful and vibrant life at any age.  Please Subscribe, like, and follow me if you want all of my inspiration and tips for life over 50.  I am an Amazon Associate and the fitness apparel, equipment, supplements and more, that I use - are available in my Amazon Storefront.   As an Amazon Associate I do earn commissions off of purchases through my links.  This has no effect on the cost to you.   

You can view all of my favorite things on my Amazon Store Front:
https://www.amazon.com/shop/sheryldhealthinallthings

Here’s shortcut all my links and sites
https://linktr.ee/shedo50too

Find me @SheDo50Too on social media to see more content, reels  and videos on: workouts, recipes, meal prep and healthy eating; as well as style and beauty inspiration for the active over 50 life. I wish you health in all things and success in your own fitness endeavors.

© Copyright, 2023, All content is created, displayed and owned solely by SheDo50Too and rights retained herein

Here’s a video making the tea, CHEERS…..

This is the perfect jumpsuit for almost anything.  It’s true to size.  I am 5’2” and 110 pounds, I am wearing the small and it’s very roomy.  Wear it to work with a blazer and accessories.   Wear it for travel.  It’s so soft and comfortable, very stretchy, and doesn’t wrinkle.  Lounge at home in the jumpsuit, as is.  I have 2 of these, the khaki and black.  It’s available in 17 colors and sizes small - extra large.  

The shoes are equally as comfortable and very true to size.  They are breathable, stretchy and washable, with a padded sole.  So, they are extra comfortable too.  the earrings I paired for this look are lightweight and fashionable.  

​You can find them at the link here, I am an Amazon Associate and do earn commissions.  This does not affect the cost to you.

Recently there’s been lots of buzz about using the inside of a banana peel as a face mask.  I’ve seen it everywhere.  So many TikTok's, Vlogs and posts touting this virtually “free” beauty aid.  I eat bananas almost every morning.  I use them for baking and smoothies too.  Typically, I finish up an toss the peel in the trash.  So eating my banana, I stopped short of the trash can and decided to do a little research.  As far as background knowledge, I have been using mashed banana for years as a hair mask to soften and add shine to my color treated hair.  Banana works wonders on my locks when used every few weeks.  For the hair mask, I mix the mashed banana with honey and argon oil. I allow the mixture to remain in the hair for at least 20 minutes. Knowing that this hair mask already works for me adds to my optimism about using the peel on my face.    

In doing my research for the face mask I found a number of sources, including The Cleveland Clinic, Health Shots & various beauty bloggers, all, acknowledge that the basis for this technique.  Although there is no documented evidence, that specifically tracks the use of banana peel for skincare, there are a few substantial facts that seem promising.  Here’s what I found.

1. Bananas are full of nutrients, vitamins and antioxidants.
2. Antioxidants are proven to be of value to the body and the skin.
3. Antioxidants can aid in repairing and preventing sun damage.
4. Sun damage causes age spots and wrinkles making the skin look old.
5. Bananas contain fatty acids which may help with concerns like eczema. 
6. The vitamins and minerals in banana could potentially fight off inflammation.
7. Bananas are full of potassium, powerful in fertilizing plants & may enrich skin care.
8. If nothing else, the moisture alone, in the fruit can work beneficially as a mask.

Numerous sources recommend the use of banana peel as skin care, and all recommend these steps:

     1.    Take the fresh banana peel and rub it on a clean face, neck and décolleté.
     2.   Leave the residue on the skin anywhere from 10 - 20 minutes.
     3.   Wash the area with warm water and cleanser.
     4.   Gently pat the skin almost dry.
     5.   Follow with normal skin care regimen of moisturizer and sunscreen for day.  


Other sources recommend mashing the banana flesh and mixing it with a facial oil like argon oil, sweet almond oil, olive oil or vitamin E and then following the same procedure as above on clean skin.

Either method is said to offer plumping, hydration, gradual lessening of dark spots, improvement in wrinkles and soothing of skin irritations like acne, eczema or psoriasis.  Some enthusiasts say it’s like nature’s botox.   After all the reading I’ve decided to give it a try.  It’s virtually free and can’t hurt (I’m not allergic or sensitive to bananas.  Do not try this if you are.)  I eat bananas almost daily.  That’s a lot of peels if this works.  And, if nothing else, this technique is extra TLC and extra moisture packed on my aging face.  All sound like benefits to me.  I plan to save my banana peels in a container in the refrigerator. Just using a cold peel will offer some anti-inflammatory benefits too.  I plan to give it a month of daily banana peel masks and I’ll revisit the topic with my results.  I am not recommending this technique, just sharing what I am trying at the moment.  Is this something you would try?  Leave me a comment and let me know, and if it is something you’ve tried, I’d love to hear your results.  

I’m Sheryl of SheDo50Too, a lifestyle blog about being over 50 and staying fit, healthy and fashionable.  My motto is a healthy, beautiful and vibrant life at any age.  Please Subscribe, like, and follow me if you want all of my inspiration and tips for life over 50.  I am an Amazon Associate and the fitness apparel, equipment, supplements and more, that I use - are available in my Amazon Storefront.   As an Amazon Associate I do earn commissions off of purchases through my links.  This has no effect on the cost to you.   

You can view my favorite things on my Amazon Store Front:
https://www.amazon.com/shop/sheryldhealthinallthings

Here’s shortcut all my links and sites
https://linktr.ee/shedo50too

Find me @SheDo50Too on social media to see more content, reels  and videos on: workouts, recipes, meal prep and healthy eating; as well as style and beauty inspiration for the active over 50 life. I wish you health in all things and success in your own fitness endeavors.


© Copyright, 2023, All content is created, displayed and owned solely by SheDo50Too and rights retained herein