​Perfect Macros at:  100 calories, 11 grams of protein, 4 grams of fiber and PACKED with nutrients! 

Photos ©copyright SheDo50Too

​I love finding new on-the-go snack options to include in my rotation.  It’s a huge bonus when one meets caloric, macro, nutrient, taste and midlife needs all at once.  Roasted edamame is one such find!  Recently, I revisited this small pre-packaged, 100 calorie, snack because it packs perfectly for my family’s busy lifestyle.  This tiny package - seen here - fits perfectly in a purse, lunchbox, backpack or even a pocket.  

And as you can see from the nutrition panel at 100 calories it packs a punch in the nutrient area!  11 grams of protein, 4 grams of good fat, 6 carbs, 4 grams of fiber and only 2 grams of sugar - along with calcium, iron and potassium make this crunchy, salty snack just perfect for anyone. 


Edamame is simply young, immature, soybeans.  It is a member of the legume family.  According to Healthline, edamame contain a whole list of vitamins and minerals including:  magnesium, phosphorus, potassium, folate, vitamin k1, thiamine, riboflavin and copper.  And..we are not just talking about small percentages of these nutrients.  Edamame is packed!  A true powerhouse.  Because of the macro makeup it may be healthier for blood sugar levels than other snacks.  Additionally, edamame and soy in general, are believed to alleviate some menopausal symptoms.  That’s a major plus to me!  The high calcium content may help with bone health as well.


My whole family is enjoying this snack lately.  Everyone loves that it’s pre-portioned so they know exactly what they are consuming.  This is a shelf stable item, so it travels very well.  This works as a stand-alone snack straight from the pack.  Recently, we have enjoyed the small crunchy legumes on top of salads, in savory yogurt and rice bowls.  The options are endless.  If you would like to give them a try, these particular packs of Edamame can be found at the link below.       


Happy Snacking

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.  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.   I only share items that I use regularly and truly love.  You may experience different results from me.  I recommend that you speak with your own healthcare provider prior to incorporating my routines into your own.  


You can view all of my favorite things on my Amazon Store Front:
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Here’s shortcut  to all my social media, links and sites
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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

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
​

This latest snack discovery is a new household favorite.  Collagen and Greek yogurt (especially the 2 products featured here), mix together for the taste and texture of chocolate pudding.  This is a creamy, satisfying snack that feels more like a decadent dessert.  If you are searching for healthy foods and love dessert you should read on.
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Collagen has been a health craze over the last several years.  It is a building block in our bodies.  Collagen is an made from amino acids that we consume; and it is an important component in the organs, muscles, joints, cartilage, skin, hair and nails.  Our body’s ability to produce collagen naturally, diminishes as we age.  This is why supplementing with it may be beneficial.  Collagen, as a food additive, (like the powder I feature in the photo above) adds a significant amount of protein, iron and potassium to whatever food or drink it compliments.  My personal favorite is the Sports Research Dark Chocolate Collagen.  This has a very rich chocolate flavor, even mixed alone into water.  It is slightly sweet, which is perfect to satisfy a sweet tooth. I have supplemented with this powder for several years now.  I use it in hot and cold coffee, with a little milk, to make a mocha.  I mix it in almond milk for hot and cold chocolate milk; and now I have discovered this wonderful Greek Yogurt “Pudding” that is simply Delicious!  I am not a healthcare expert.  It is recommended that you speak with your own healthcare professional about any supplements that you use.  I can say that for myself, I have not noticed any negative effects only improvement in my skin, hair and nails as well as lean muscle mass over time.  Of course everyone is different and may have varying results.  I am simply sharing something that I truly love.  Here is a link to this fantastic Sport Research Collagen.

The mixture is so simple.  There is no need for any additional dishes.  Simply mix one scoop of dark chocolate collagen powder into a yogurt cup and voila…..decadent, rich and creamy  dessert is served.  I will say, it blends quite well with yogurt. Making a very smooth cup. The collagen blends nicely into hot drinks too.  If mixing into a cold drink I recommend blending for smooth consistency, as it can be a little lumpy.   Our family has mixed this collagen with vanilla for chocolate pudding.  Mix with strawberry yogurt for a chocolate dipped strawberry vibe.  Coconut is fantastic.  Cherry flavored yogurt and even cheesecake are so tasty.  We have not tried one flavor mixture that we do not like.  Really any flavor of collagen and yogurt will work based on individual tastes and since the collagen acts as a thickening agent, it should all have a pudding consistency.    


The nutritional value is fantastic too:  at 130 calories,  23 grams of protein, 7 sugars, 11 carbs, and 0 fat.  Our family specifically likes to eat the Dannon Light n’ Fit Greek Yogurt.  We find it to be the best caloric amount for the nutritional content.  The taste is great and there is a zero sugar option available too.  Here’s the full breakdown of nutritional value from My Fitness Pal App.   

See making the yogurt at the link here.  No mess, No extra dishes.  Fast and decadent.  Give it a try and let me know with a comment if you like it.  

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  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