Over 40

Beautiful over 40 couple enjoying in the dinner.

Resveralife Eat Well: Recipes for Over 40

Resveralife would like to present you with some healthy, delicious options in terms of food and recipes that you can eat over 40 years of age, and will thoroughly enjoy. Just because something is healthy and good for you, doesn’t mean it won’t taste delicious! We understand how important it is to get your health and fitness under control, and that’s why we have developed these simple, easy to make recipes which will leave you feeling satisfied, happy, and healthy.

Spicy scrambled eggs with leftover veggies Spicy Veggie and Eggs Scramble
Ingredients:

  • 2 whole eggs, scrambled
  • 2 additional egg whites, scrambled into 2 whole egg mixture
  • Leftover vegetables in the fridge such as asparagus, kale, cabbage, peppers and onions – whatever you have works
  • ½ tsp coconut oil
  • Sriracha sauce

How to:

  1. Sauté the veggies in the coconut oil.
  2. Add scrambled egg mixture and scramble with veggies.
  3. When done, top with sriracha sauce. Serve with some whole wheat toast topped with reduced fat peanut butter for an extra kick of protein, or with reduced sugar jam.

Beautifully arranged plate of chicken salad Low Fat Chicken Salad
Ingredients:

  • 2 chicken breasts, grilled or poached
  • ¼ C Fat-Free Greek Yogurt
  • 1/3 C Grapes, halved
  • 1/3 C apple, diced
  • 1/3 C celery, diced
  • Walnuts, optional

How to:

  1. Dice chicken breasts into small pieces. Add greek yogurt to the chicken, coat evenly.
  2. Add grapes, apples, and nuts, if desired. Add in celery and give a quick toss.
  3. Serve on a whole wheat English muffin, halved, and toasted, or serve on a bed of lettuce.
  4. Enjoy!

Salmon fillet with pesto and herbsQuick and Easy Oven Baked Pesto Salmon

Ingredients:

  • 1 large salmon filet, cut into four pieces
  • Coarse sea salt
  • Ground black pepper
  • 1 jar pesto sauce, for ease of use
  • Lemon, if desired

How to:

  1. Preheat oven to 450 degrees.
  2. Season salmon with salt, pepper, and apply 1 teaspoon of pesto to each salmon filet. Brush on to coat.
  3. Arrange salmon in a shallow baking dish or on a cookie sheet. Spray pan with olive oil spray before baking, or brush lightly with olive oil.
  4. Bake anywhere from 12-15 minutes until done.
  5. Serve with wild rice, and a side salad, or steamed seasonal vegetables.

 

Roman Style Chicken with Fresh Tomatoes and Herbs

Ingredients:

  • 4 skinless chicken breasts – bone in (ribs)
  • 2 skinless chicken thighs –bone in
  • 1½ TSP of sea salt
  • ½ TSP fresh ground pepper
  • 1 15 oz. can diced tomatoes
  • ½ C white wine (important – not white cooking wine, just white wine)
  • 1 TBSP fresh thyme leaves – fresh is desired as dried won’t produce same taste
  • 1 TSP fresh oregano – again, fresh is desired
  • ½ C chicken stock, low fat or low sodium, if possible
  • ¼ C olive oil – good quality, any type
  • 1 each of red bell pepper, yellow bell pepper, sliced or diced
  • 3 oz. prosciutto, cut into small pieces –Look for Boars Head brand, if possible (high quality)
  • 2 cloves garlic, minced

How to:

  1. Season chicken with ½ TSP salt and pepper.
  2. Heat olive oil on medium high, add chicken. Cook until browned on both sides. Remove from pan and place on a dish; set aside.
  3. In same pan, add prosciutto and peppers to pan. Cook for about 5 minutes until prosciutto is browned and crispy. Add garlic and sauté for about one minute.
  4. Add tomatoes, wine, and herbs, stirring with wooden spoon. Return chicken to the pan and add in the white wine and chicken stock. Bring to a boil.
  5. Reduce heat, simmer while covered for about 20 minutes or until the chicken is cooked through.

Serve with a side salad. You will love the intermingling flavors and so will your guests!

Over 40's couple stretching outdoors

Resveralife Live Well: Over 40 Fitness

With aging comes the need to take better care of ourselves. Though you may have lived a carefree young life, ate pretty much whatever and however you wanted, not exercised nearly enough, and maybe you didn’t even drink enough water. When the time comes for your forties to roll around, it’s definitely the time to re-consider your life style and incorporate more fitness into your daily routine.

With age, comes increased risk of heart disease, diabetes, and other undesirable conditions which can, for the most part, be avoided. Through proper diet and exercise, one can truly change and turn their health around – providing you with more self-confidence, better health, and a life lived to the fullest. Believe it or not, exercise can become quite addicting if you find a routine you really like, and food low in calories and carbs can also be quite tasty if properly prepared. Only you can take charge of your fitness and health. Nobody else is going to do it for you – and there is no better time than now with the New Year coming right around the corner.

Resveralife would like to provide you with a few different tips as to how you can increase your fitness, develop a routine, and be a better you in your 40’s.

A mature couple holding their yoga gear outside with broad smiles

Develop a Fitness Routine And Eat Well

Be sure to walk, jog, and really get your heart pumping. The heart is a muscle, and therefore needs to be worked to be at its optimal health and in the best shape possible. When your blood pumps faster through your veins, you have better oxygen flow, skin cells are regenerated at a healthy rate, diseases are curbed due to lack of exercise and sedentary lifestyle, and you can even sleep better at night. You begin to develop a self-confidence you may not have had before, and realize you are beginning to set goals and limits for yourself. Something like, ‘Today, I will walk around the block three times,’ and actually meeting that goal is a great accomplishment. Track your fitness in an online fitness diary which can be shared with friends and family, and will also make you feel as though you are being held accountable. You can receive an immense amount of support this way as well.

Try out a new fitness class and if you don’t like it, try another. There is certainly something for everyone! Be sure to change up your diet and consume more raw, fresh vegetables and fruits, and more whole grains. Cut out the ‘baddies’ such as sugars, fats, oils, and salt as much as possible. You will see it will complement your fitness routine and also make a world of difference in how your skin  looks and feels, as well as in your overall health.

Portrait of a happy mature couple in workout gear

Work Out at Least Twice a Week

If you can squeeze in three to four times per week for a workout – fantastic! If you are pressed for time due to family or work constraints, try to opt for a two day a week workout, for at least one hour per day. This will allow you to stay on schedule, develop a routine, and keep yourself fit. Be sure you drink plenty of water, and stay as hydrated as possible. Avoid foods and drinks which can dehydrate you, such as salted food, sugary food, caffeine, and chocolate. Although it may be hard, cutting back on these foods is better than nothing – and if that’s all you can do – you’ve done yourself a favor!

 

Hitting 40 has its ups and downs, but you don’t need to let your fitness be one of the downs. It should be an exciting new chapter in your life where you strive to get into the best shape you’ve ever been in – and it can be with a little work and effort. As always, discuss your exercise routine with your doctor to gain their approval if you suffer from any medical conditions, and be sure you aren’t over doing it.