#EatingHealthy Archives - Becoming Elli

#152 – Adapting for Health with Maria Molvin

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In episode 152 of the Fit Strong women Over 50 Podcast, Jill and Chris speak with Becoming Elli member, Maria Molvin about how she finds strategies to stay healthy and fit as she ages.

Balancing work, family obligations, focusing on healthy eating, prioritizing sleep, and finding time to be active can be challenging. Maria lives in Northeast Ohio with her husband. She takes advantage of all the great local metro parks and the Cuyahoga Valley National Park to walk and hike.

We discussed:

How Maria relies on habits over willpower and discipline
How she uses her home gym. She has an elliptical. treadmill, stationery bike, and a weight bench.
Why she gets on her stationary bike for 10 minutes each morning
Her full workout routines and how they help her reduce stress after from working from home all day
Strength training with bicep curls and skull crushers
Overcoming a sleep disorder by prioritizing sleep. Maria makes sure she sleeps in a dark room, puts away her phone before bed, listens to yoga Nidra recordings, takes CBD and goes to sleep at about the same time each night.
What she does to offset her joint hyper mobility. Although she became a Yoga Instructor, she does not work on flexibility. Maria focuses on functional movements, like standing on one foot to increase her balance.
How she considers herself an “all-weather walker” and dresses for the conditions.
Why taking belly dancing lessons was such a fun way to exercise
Looking into the FODMAPS diet – the elimination diet where she found out about sensitivities to onions, garlic, beans and legumes
Big salads at lunch, chicken breasts in the air fryer and grilled chicken/shrimp with steamed or roasted vegges for dinner
Her advice for women who want start adapting for health: pick one thing you want to change and get good at adding that habit (or eliminating that bad habit.)

Links mentioned during the podcast:

Book: Why We Sleep
Chris demonstrating a Monster walk using a resistance band
FODMAPS diet
The Complete Low FODMAP Diet by Sue Shephard and Peter Gibbon
Episode 151: Get More Fit with Kathy Murray
Episode 47: Tap Dancing to Fitness

In Episode 46, Jill and Chris discuss the importance of protein for women over 50 from an earlier recording with personal trainer, Brian Kennell. They also discuss the challenges of eating healthy during the holiday season and offer tips.

Limited time, free special bonus: Downloadable food planner and tracker PDF for eating healthy during holiday feasting with 20 tips.

In this podcast we discuss:

Ways of eating healthy during the holidays
How many grams of protein a day women over 50 should eat
Why cutting calories to lose weight and exercising to lose weight at the same time can be a problem.
3 reasons why women over 50 don’t always get enough protein
Strength training to build muscle
Sources of lean protein
Why changes in body composition toward more muscle and less fat are a lot slower than losing just weight on the scale
Thanksgiving food preparation ideas
Getting enough protein and exercise
Gluten free and vegan ideas and options

(Along with eating healthy during the holidays, you may be interested in hearing more from Brian. Here is a link to our earlier podcast with Brian Kennell when he talks about how women over 50 can stay Healthy, Fit and Active.)

Tag: #EatingHealthy

Adapting for Health with Maria Molvin

Eating Healthy During the Holidays