Hey everyone, I'm SK here! People in their 50s often report a renewed sense of purpose and vitality as they let go of their earlier self-images and look ahead to the “next phase of life”. Me too of course!

I started to take care of my diet since 5 years ago and monitor my weight as I know being overweight could lead to diabetes, heart disease or even cancer at my age...When I was younger, I used to "invest" all my effort in taking care of my outlook . And now, I finally understand that to be at my best in my 50s, 60s and more, a healthy body is what I truly need.

SK 是Wise Crafters的忠实顾客，今年55岁。我们（SAM & SK）是在几年前一个市集上认识的。SK跟我说那是她刚决定要出来创业，也是刚开始照顾饮食的时间。SK的个性很爽朗，很活泼，不说你也不看不出原来她有两个快毕业的儿女。

“几年前，我有亲人患上骨骼疏松症要动手术，这件事的发生警惕了我自己-如果现在不”保养“好好照顾健康，很快就会碰上”治疗“。所以，我下定决心要改变生活，改变饮食习惯。大家都知道，这个年龄，如果一不小心，很容易地，就会惹上肥胖，糖尿病，心血管病等等。所以，真的不能拖了！“除此外，SK也给我们分享了一些她如何照顾健康的心得，现在就来看看吧！

Tips from Wise Crafters 健康饮食小贴士

Eating well when we age is more than just the diet. It’s also about the pleasure of enjoying the meals, which increases when a meal is shared among our friends and family. A happy social atmosphere stimulates our mind, makes meals more enjoyable and helps us stick to healthy eating plan.

健康饮食是必须的，但是进食的氛围也很重要。在这个年龄，我更享受能与家人或闺蜜坐在一起，好好用餐的时光。因为如果能与身边的人一起进行健康饮食，互相鼓励。有他们的支持，在改变饮食的开端也变得容易和有乐趣！

1) Celebrate our lives with wholesome meals 全天然的食物，全天然的生活能量！

Wholesome meals typically do not contain added ingredients, such as sugar, salt, or fat. In other words, they are foods that are as close to their natural state as possible which mean it gives you more energy and helps you look better, resulting in a boost to your mood and self-esteem. It’s all connected—when your body feels good, you feel happier inside and out to get a wholesome life~

全天然的健康餐里有我们身体所需要的丰富养分，当然，这当中不包括精致盐，糖和反式脂肪！要吃，就是吃原汁原味，给予味蕾以及心灵最大化的满足！让身体从中摄取当中的天然养分，细腻入微地滋润我们的五脏六腑，让我们越吃越精神，越吃越元气满满！试着闭上眼睛，都能感觉到有大自然与我们身体链接的气息与能量！

2) Protect Your Bones 保护骨骼

Maintaining bone health as you age depends on adequate calcium intake to prevent osteoporosis and bone fractures. Good sources include milk, yogurt, cheese or non-dairy sources such as tofu, broccoli, almonds, and kale can help you protect your bones. Don't make your body be like 50s if you're only 30s.

每天坐在椅子上坐久了都会觉得腰酸骨痛，身体反应真的没以前来的那么敏捷。这是因为骨骼会随年龄的增长而变得越来越脆弱。先别灰心，因为只要摄取足够的钙质，这个骨骼的问题还是能够得以改善的哦！钙质丰富的食物有：西兰花，奶制品，杏仁和豆腐。除了适量地摄取地把这些钙质丰富的膳食外，我们也应该注重体重管理，因为过胖的体重会为身体，尤其是骨骼带来负担和压力。另外，也提醒自己不要一直唠叨说“老了就是这样了”不要给身体这些负面的暗示! 我们不是也时常在网上看到一些五，六十岁的美模女明星也能身体健康，且时常运动吗？慢慢来，你也一样能！（量力而为）

3)Life saving nutrient, Fibre! 膳食纤维可救命！

Taking dietary fibre can lower the risk of heart disease, stroke, and diabetes, improve the health of your skin, as well as helping you to lose weight. As you age, your digestion becomes less efficient, so it’s important to include enough fibre in your diet. Women over 50 should aim to eat at least 25-30 grams of fibre per day.

Increasing the amount of soluble fibre such oat, wholegrain, fruits, vegetables, chickpeas and nuts in your diet may help to reduce your risk of heart disease, stroke, Type 2 diabetes and bowel cancer and improve your blood pressure and cholesterol levels. And oatmeal is one of the best foods that rich in natural fibre, every half cup of oatmeal contains 9 g fibre.

当年龄到了50岁后，就会特别担心“三高”-血压高，血糖高，胆固醇高。在这个时候，消化系统也开始“放慢了脚步”,容易肥胖。专家说“人每天应该至少吃25-30克的纤维，就能降低心脏病、中风以及二型糖尿病等终身不会治愈的疾病之风险。而且，它能帮助你将体重、血压和胆固醇控制在较低水平。最重要是，膳食纤维能避免便秘的问题。

富含纤维的食物有包括燕麦，谷类，水果、蔬菜，扁豆或鹰嘴豆等豆类，以及各种坚果和种子等等。而当中呢效果最为显著的就是燕麦餐，每半杯燕麦片＝9克纤维。