#FITFABFEB2019 Health & Wellness

#FitFabFeb2019 Week 2 Smart Eating Over 50

February 10, 2019
#FitFabFeb2019 Week 2 Smart Eating Over 50

It’s Week 2 of #FitFabFeb2019 and it coincides with Smart Eating Week 11 – 19 February. I recently interviewed Erin O’Neill an Accredited Practising Dietitian. We discussed what smart eating is and Erin shares her tips for smarter eating over 50. I have included the video below in the ‘Keeping Your Body Healthy on the Inside’ section.

#FitFabFeb2019 Week 1 In Review

During the first week it was very encouraging that many of you sounded so determined and focussed on your goals. I also appreciated you sharing your Non Negotiables on my website and social media. What a fabulous way to start and I appreciate everyone taking the time to share and comment.

You don’t realise but when you are feeling inspired and motivated that makes me feel inspired and motivated!

Before we start Week 2 we need to review Week 1. Remember this is not a quick fix but a lifestyle change so progress may not be as fast as you want it or expected it to be.

Keeping A Daily Accomplishment Journal

I read during the week about keeping a Daily Accomplishment Journal. A place to

  • reflect on our goal(s)
  • what went well – we need to celebrate the wins no matter how small
  • where you struggled and how you can learn from the experience for next time
  • any positive feedback you may have received. Don’t forget we are all in this together, so leaving comments on the Sizzling Towards 60 & Beyond – Let’s Thrive Facebook Group helps others to support you and also to congratulate you.

Week 2 will still comprise our Non Negotiables and if you feel comfortable add one more. If not, no problem just continue on from last week. Your Non Negotiables might change each week or remain consistent throughout the month and beyond. It all depends on your goal and your planning.

The key is to keep completing the Non Negotiables you have set for yourself each week.

These are what you have determined in your planning phase to be the most important areas you want to change in your life so they need to come first.

Now to Week 2.. Moving, Mental Health, Healthy on the Inside and Learn & Grow.

#FitFabFeb2019 Week 2 Smart Eating Over 50

Keeping your body Healthy on the Inside

Smart Eating, what does it actually mean? Listen to my interview with Accredited Practising Dietitian, Erin O’Neill and find out her tips for Smart Eating Over 50.

Just click on the image below.

Smart Eating Tips for Women Over 50

Let’s Move

Did you try the video ‘I am Strong’ from Peta at Strong Healthy Women which I shared with you last week? I did 5 repeats in one session which gave me a great strength workout.

This week I’m sharing another with you. This one is titled ‘I am Willing’ which fits perfectly with your desire to move forward and the willingness to try and make the changes to your lifestyle that you want to make.

Just click on the image below

Recipe of the Week

I asked Erin O’Neill what her quick ‘go to’ healthy recipe is when we are ‘time poor’ or just don’t feel like cooking.

Salmon with roasted potatoes and creamy kale coleslaw

My go to recipe for my family when I need something quick, easy, nutritious and most importantly – something that everyone will eat – is Birds Eye Atlantic Salmon Fillets with roasted potatoes and a bagged salad (we are all keen on Kaleslaw).

The reason I love this little meal is because it is so easy to put together and I don’t need to spend much time in the kitchen to prepare it.

I arrive home, turn on the oven, chop up the potatoes, put them and the salmon (from frozen – I don’t even need to think ahead to thaw it out) in the oven, get some jobs done while it’s all cooking, come back and throw the salad in a bowl and dinner is done!

Learn & Grow

Try one new thing this week.

Last Wednesday I shared 10 new things to try in 2019 but you may have something that you have always wanted to do so if you can – go for it this week!

Remember, trying new things may take you out of your comfort zone but that increases self confidence and brings new experiences to your life.

Keep up the good work for Week 2 and let’s start introducing some smarter eating into our lives.

Don’t forget to join me for the Mid Week check-in at Facebook Live in the Sizzling Towards 60 & Beyond – Let’s Thrive Group. Click HERE if you want to join the group and the FB Live session.

Let’s Keep Sizzling!

Women Living Well After 50

Living Life Your Way

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  • Reply Nancy Dobbins February 11, 2019 at 01:13

    Hi Sue,
    I listened to your interview with great interest.
    As someone who follows a Whole Food Plant Based diet as much as possible, I totally am on board with her recommendations to increase plants in our diet as a way to increase fiber with all of those benefits. I can personally attest to improved gut health as a result of eating this way.
    Many plants are excellent sources of calcium . We focus on “eating the rainbow” which delivers all the nutrients we need, including protein.
    Recently Canada changed it’s official dietary guidelines to reflect the importance of fruits, vegetables, grains and nuts to our health. Read about it here https://food-guide.canada.ca/en/
    Proteins are displayed not just animal products but mostly grains, beans, and the like. In fact, animal products are clearly downplayed in their new “plate”.
    Just another perspective.

    • Reply Sue Loncaric February 14, 2019 at 08:43

      Hi Nancy thanks for your information and the link for Canada’s dietary guidelines. It is always good to get other perspectives and I know I have to decrease the amount of meat I eat and increase the nuts and seeds. I’m fine with the vegetables and fruit so just need to tweak my diet a little. xx

  • Reply Natalie February 11, 2019 at 09:54

    Thank you, Sue, for sharing your interview with Erin and her quick go to healthy recipe. Listening to our body and be kind to ourselves while maintaining a balanced diet are all very good advice. Have a fit and fabulous week!

    • Reply Sue Loncaric February 14, 2019 at 08:45

      Hi Natalie, I enjoyed interviewing Erin and hearing her thoughts which I wanted to share. I know we are preaching to the converted to you people like you because you are living the fit and active lifestyle already. x

  • Reply Janet Mary Cobb February 11, 2019 at 11:36

    I loved the 5-min workout with weights from last week. I didn’t follow it exactly, but it inspired me to pick up my weights and fit in little weight lifting stints between my client calls. Thank you. I also love the idea of having quick and easy healthy foods on hand – I keep black bean burgers in the freezer for myself — full of protein and fiber. I can eat them as patties, chop them into brown rice, serve them under an egg, etc. Also, I think keeping certain packaged foods (like coleslaw) on hand helps. My go-to’s are baby spinach and baby tomatoes. Such great ideas you and your guests are sharing. Thank you!

    • Reply Sue Loncaric February 14, 2019 at 08:46

      Hi Janet, I’m so happy to hear that you felt inspired by my guests. I’m trying to provide other points of view and also from people who are working in the fitness and health field. I love you idea of black bean burgers and yes baby spinach is a favourite of mine. Keep up the good work with the weights it is surprising even just doing them between clients will show results. x

  • Reply Vanessa February 11, 2019 at 12:21

    I’ve totally let exercise slip in the past 2 months and now have an injury that means I probably can’t even start up again for a few weeks. I’d like to maybe do some water classes as they should be gentle enough for my injury but sadly they always seem to be scheduled when I’m at work.

    • Reply Sue Loncaric February 14, 2019 at 08:48

      Hi Vanessa, water classes or even just walking in the pool would be so good for your injury. It is hard to fit it all in when you work but maybe as I said just going when you can and walking up and down the pool will help. x

  • Reply Debbie February 11, 2019 at 19:58

    You are doing such a good job with this monthly focus Sue and introducing us to other inspiring people. You are such a caring and encouraging person sharing your wisdom with us. Thanks so much. #lifethisweek

    • Reply Sue Loncaric February 14, 2019 at 08:52

      Thanks Deb, sometimes I wonder if I go a little over the top but I am passionate about providing information to my readers which may be useful. It has been great having some professional guests to give their input and I’ve learned a few things as well. You are so kind with your supportive words and I truly appreciate your friendship. xx

  • Reply Leanne | www.crestingthehill.com.au February 11, 2019 at 20:30

    It’s really interesting “meeting” all these new women Sue – they’re so passionate about healthy living and bring different focuses to the table. It’s lovely that you’ve found the time to interview them and to share their tips and hints through February. I’m sure it’ll make a difference in your readers’ lives as they take little bits here and there on board.

    • Reply Sue Loncaric February 14, 2019 at 08:53

      It has been something different Leanne and hopefully the information can be useful to readers and make a difference to their lives. x

  • Reply Candi Randolph February 11, 2019 at 23:55

    Thanks for sharing your interview with readers, Sue, I found it quite interesting. I need to incorporate more calcium into my diet. I also love Erin’s quick go-to meal…think I’m going to try that one! Have a great week. xo

    • Reply Sue Loncaric February 14, 2019 at 08:55

      Hi Candi, yes I need to increase my calcium as I used the app Erin was promoting and I need to increase my calcium and fibre intake. Glad you enjoyed the interviews and yes we had Erin’s ‘go to’ meal last night and it was quick and delicious. x

  • Reply Sydney Shop Girl February 12, 2019 at 03:28

    Hi Sue
    Thanks for sharing these tips from Erin. The recipe is a great bonus and I’ll be adding it my rotation this week!

    SSG xxx

    • Reply Sue Loncaric February 14, 2019 at 08:55

      HI SSG, I tried the recipe last night and it was quick, easy and delicious. Have a great week! xx

  • Reply Sammie @ The Annoyed Thyroid February 12, 2019 at 06:08

    That recipe looks great – I’m actually a big fan of kale, it makes the best pesto! I’ve really been slack in the exercise department, I’m hoping that I can get my act together when I’m overseas!

    • Reply Sue Loncaric February 14, 2019 at 08:57

      Hi Sammie, I’m not really a kale fan I have to admit but am going to try putting it in a smoothie. I hadn’t thought about the pesto idea so thanks for mentioning that. We all can go through phases with exercise because life has a habit of getting in the way. Are you going overseas for business or holiday?

  • Reply Donna February 12, 2019 at 15:12

    HI, Sue – I totally agree. Inspiration and motivation usually breed further inspiration and motivation. Great tips and awesome series. Thank you for sharing this with us.
    BTW – I loved your recipe of the week!

    • Reply Sue Loncaric February 14, 2019 at 09:00

      Hi Donna, yes the recipe is delicious and so quick and easy to make. I made it last night as it was so hot we didn’t really feel like eating. Glad you are enjoying the series and thank you for your continuing support and friendship. x

  • Reply Min @ Write of the Middle February 13, 2019 at 15:28

    Fit, Fab, Feb is going along fabulously Sue. I thoroughly enjoyed listening to your interview with Erin. Nutrition is an area where we can get so confused as there is so much conflicting advice out there. I really like her approach and will watch it again actually to be sure what she said sinks in properly. Unfortunately I wasn’t very well last week so my non-negotiables fell by the wayside. I had to cancel out of 2 of my 3 pilates classes and I couldn’t do my walks. However, this week I’ve been to pilates twice and I walked yesterday afternoon. So a better week this week! 🙂

    • Reply Sue Loncaric February 14, 2019 at 12:35

      Hi Min, yes I’ve known Erin for years and she is a lovely girl. I’m happy to encourage her and her new business. Don’t worry about last week, we all have weeks like that. That is why I’m trying to get the message out that sometimes life gets in the way and it is all about a change in lifestyle which takes time. If you aren’t well and can’t do something you just have to accept it and then get back on track when you are feeling better – just like you have done. xx

  • Reply Denyse Whelan February 13, 2019 at 17:28

    Always good to see how much you are into helping others to find their best life.

    My life has been made ‘better’ in many ways since my oral cancer diagnosis.

    I have had to learn how to feed myself for both nutrition and pleasure. I admit, in my very overweight days it was more about the latter. I was given the services of a dietitian in hospital and also have caught up with her since (accidentally) when she told me how great I looked! Nice.

    However, in my quest now to eat for my healing body and to listen to it more, I found what for this long term dieter/off the diet person (me!). I am learning about both mindful eating and mindless eating. Both books (and I have them to listen to as well) speak to me and the eater I am that I know I have others like me but that I can ask myself more about the what of what I want to eat better now.

    I am really curious too about my eating and in some ways being my own observer is helping me more than I know.

    Thanks for sharing on Life This Week. Next week’s optional prompt is: 7/51. Self-Care: Share Your Story. #1. 18/2/19. Denyse

    • Reply Sue Loncaric February 14, 2019 at 12:39

      I’m trying Denyse. I don’t have all the answers but I do like to make people aware of their health and well being and pass on any information I feel might be useful.

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