Like many mothers, Carmen Beltran eats healthily not only for her sake, but also for the sake of her
children.
The Bowling Green mother of two had her sons in mind when she attended Wood County Hospital’s Battling
the Middle Age Spread event on Thursday, which outlined proper nutrition for women over 40 and healthy
ways to lose the extra weight women accumulate as they age.
"I personally have a family history of heart disease and suffer from high blood pressure, so I’ve
liked learning about healthier options for food and different snacks to try," Beltran said.
The event was part of the hospital’s Positively Pink Women’s Health program series, which Beltran has
attended for a year to learn about healthier choices she can make to better her life.
Carolyn Tienarend, dietician and diabetes educator, described a healthy diet women over 40 can adopt and
healthy habits they can follow.
"We need to get rid of that dirty little word ‘diet’ and make long-term lifestyle changes," she
said.
Women should avoid "fad diets" and weight gain factors such as eating on the run, stress and
nighttime eating, and focus on exercising and eating the appropriate amount of calories to fit their
needs, she said.
"All foods can fit into a healthy diet. What’s important is how much," she said.
While some golden rules of health still apply, like drinking 10 eight-ounce glasses of water a day and
following serving suggestions on the food pyramid, there are lesser known steps women over 40 should
follow when trying to lose weight and maintain lean muscle tissue.
These include paying attention to the nutrition label on food products, "coloring your plate"
with fruits, vegetables and whole grains and eating more fiber.
"Everyone is always looking for that perfect product that will save us all and fix everything.
Unfortunately, that doesn’t exist," she said.
However, exercising, portion control and having regular check-ups with a doctor can make a big
difference, said Dr. Nicholas Espinoza, director of medical services at the Falcon Health Center.
"I really think it’s important to go in armed with questions and if your doctor doesn’t do well with
this then it’s time to get a new one," he said. "You know your body best."
Sometimes family members can help keep each other be healthy, too.
Beltran’s son, Xavier Scott, 7, accompanies his mother to the Positively Pink programs, encourages her to
get her blood pressure checked regularly and helps her keep active by walking and riding bikes with her.

"I don’t want her health to fall apart," he said.
The next Positively Pink event, Feeling Beautiful Inside and Out, will be held in the Wood County
Hospital meeting rooms Sept. 18 at 6:30 p.m.
For more details, call 419-354-8887 or visit www.woodcountyhospital.org.