Gathering lessons from weight gain, aging and healthy food
(Apr. 3, 2025) — I am responsible for what happens to my body.
I’ve had to relearn that lesson recently with a stress fracture of a little bone on top of my foot. It has slowed me down as I clump around with an orthopedic walking boot.
I’ve gradually put on 30 pounds since the COVID pandemic, combined with a high level of exercise: lots of pickleball, golf and walking. Carrying extra pounds while pounding away at physical pursuits is a recipe for inflammation of joints. When you’re overweight or obese, there’s more stress on your joints and particularly your ankles and feet, contributing to issues like flat feet or plantar fasciitis.
The pounds start adding up when I nibble a cookie. Suddenly one nibble turns into five cookies wolfed down. I’ve been eating treats like that despite learning over the decades that my intake of sweetness is best coming from fresh fruit.
The aging process is a contributing factor, too. I’m at the tail end of my 60s. You speed the aging process when you eat sugar and drink alcohol.
As you get older, it’s even more important to keep your weight moderate. If you build muscle by lifting weights, you can support it by consuming more calories – but a healthy portion of those calories should come from fresh fruits and vegetables, not from sugar and processed food.
With an emphasis on good nutrition, this recipe for Oven-Roasted Tofu and Seasonal Vegetables is low in calories and chock full of vitamins and antioxidants. Plus, it makes the most of fresh, locally available produce.
Oven-Roasted Tofu and Seasonal Vegetables
2 servings
- 14 oz. firm tofu, drained and cubed
- Cornstarch and nutritional yeast (optional)
- 2 c. mixed seasonal vegetables (Brussels sprouts, carrots, cauliflower)
- 1 T olive oil
- 2 T balsamic vinegar (optional)
- 2 tsp. dried Italian herbs (like oregano and basil)
- Salt and pepper to taste
Preheat oven to 400 degrees.
Optional: Toss tofu with a little bit of olive oil. Then toss in a little bit of gluten-free cornstarch and nutritional yeast to coat.
In a large bowl, combine the tofu and vegetables.
Drizzle with olive oil and balsamic vinegar, if using, then sprinkle with dried herbs, salt and pepper. Toss until everything is evenly coated.
Spread the mixture into a large glass baking dish. (Veggies roast well in glass pans – you get better browning and they cook faster.)
Roast 25-30 minutes, stirring halfway through, until the tofu is golden and the vegetables are fork tender.
Serve hot as a main dish or alongside a grain like quinoa or brown rice.
Send your questions and comments for Cindy Gershen to cindymgershen@gmail.com.
Cindy Gershen
Cindy Gershen is an educator, nutritionist, chef, and co-author of “Fat Chance Cookbook.”