Fueling Your 50s: Nutrition Tips for Women Over 50

Hey there. Ever feel like you have plenty of

gas in the tank in the morning, but by 2

PM, you're sputtering alone, ready to call

for roadside assistance. Girl, I hear you.

What we put in our bodies makes a massive

difference in how we feel, especially as we get

a little older. Today, we're going to discuss a topic

that's so important yet often overlooked,

nutrition for optimal energy and well-being.

Hey, friend. Ever feel like those old

fashioned ideas about aging just don't fit you? If you're

ready to own this incredible chapter with grace, style, and a touch

of sass, this is your space. Welcome to the aging

with grace and style podcast. I'm Valerie Hatcher, and I'm

here with empowering tips, inspiring stories, and a whole lot

of fun just for us, women over 50. So

grab your favorite beverage, turn up the volume, and

let's get started.

No matter how much sleep I got, I just couldn't seem

to shake that feeling of fatigue. I would have a smoothie for breakfast,

feel great for like an hour, then

crash. It wasn't until I took a closer look

at my diet and made some changes that I

started feeling like my vibrant energetic self

again. Turns out I wasn't getting enough

protein to keep me going. Adding a scoop of protein

powder was a total game changer. Just

that small tweak made me feel so

much better. Let me tell you, fueling your

body with the right nutrients can make such

a difference. As we get older,

our nutritional needs change Our

metabolism slows down. You know, I

always joke that my metabolism has just stopped, but

it does slow down as we get older. And our bodies may

not absorb nutrients as efficiently

as they once did. That's why

it's so important to pay attention to what

we're putting into our bodies. Proper nutrition

isn't just about maintaining a healthy weight.

It's about giving our bodies the energy

and the nourishment that they need to thrive.

Now that has really been a mindset shift for

me. I've pretty much mostly thought of food

as a way to lose weight, not as a way to fuel my

body. Good

nutrition can help us maintain our energy levels,

prevent chronic health issues like heart disease and diabetes,

and support our overall well-being.

When we we fuel our bodies with the right

nutrients, we're setting ourselves up for success,

both physically and mentally.

Now I'm not a nutritionist, but there are

a few key things that I've learned that are important for

us women over 50. I mentioned protein

earlier, so let's go ahead and start there. It's not

just for gym fanatics. Protein helps us

maintain muscle mass, which is crucial

for maintaining our strength and energy level as we

age. Did you know that we naturally

lose muscle mass as we age?

Protein keeps us feeling satisfied way

longer than a bagel and cream cheese.

Good sources of protein include lean meats, fish,

eggs, and dairy products.

Now speaking of heart health, let's clear

something up. Not all carbs are

created equal. There's this idea out there

that we need to cut them out entirely to be healthy.

And that's just not true. Trust me.

I have lived from this idea for

a long time. At one point, I totally

cut out carbs because carbs kept

me from losing weight. When I did so,

I actually dropped weight. And then we went to

Italy. Well, in Italy, you eat carbs. So

I ate carbs and then I kept eating

carbs because I started, and I didn't know how to stop. You

know, the good carbs like pasta and bread and

those things. Well, then the weight gradually started coming

back. I swear I am a carb and

sugar addict. But I've learned that we

should focus on complex carbs like whole

grains, fruits, and veggies. Complex

carbs give us sustained energy throughout the day,

not a sugar rush and crash like the processed stuff.

They're also, a great source of fiber,

which is important for digestion and overall health.

Another biggie is calcium.

We all know about bones, but did you know that

it plays a big role in heart health too?

After menopause, our risk of all sorts

of things increases, so getting enough calcium is

key. On a a recent trip to the gynecologist,

he reminded me that I needed to be taking a calcium

supplement daily. So I ended up buying a

gummy version because the cap calcium

tablets that I had bought previously, they were

way too big to take. Gummies are pretty good.

We also can't forget about healthy

fats. Healthy fats like those that are found

in avocados, and nuts, and

fatty fish are essential for brain function and

overall health. They help our bodies absorb

important vitamins and minerals.

Now speaking of vitamins and minerals, there are a

few key ones that are particularly important

for energy and well-being. So

vitamin b, for example,

they play a crucial role in converting the food

that we eat into energy. Iron is

important for carrying oxygen throughout our bodies,

and magnesium is involved in 100

of chemical reactions that keep us feeling energized.

Okay. Enough facts. So how do we make

this work in real life? 1st,

start noticing labels. Are you getting enough

protein at breakfast? Calcium rich foods

just, aren't just, dairy.

Think leafy greens, almonds, even some

fish. It's all about being aware.

I've mentioned before that I've lost weight. Trust me. I tried

for a long time or at least I thought I was

trying. But once it finally kicked in, here's when I realized,

small swaps make a big difference. Instead of

white rice, try quinoa or brown rice.

Snack on Greek yogurt with berries instead

of a granola bar. Now I love me some Greek yogurt

and I have it almost every day. I

now add some trader Joe's cookie

butter to my yogurt, along with granola, because it

helps me with my sweet tooth. You

don't have to overhaul your whole diet.

Just find ways to upgrade what you

already enjoy. One of my go to

lunches is a super simple salad.

It's spinach, chickpeas, which has protein,

a lit of little feta cheese, toss

it with some olive oil and vinegar, and it's packed with

protein, calcium, and it's actually

delicious. Another simple

tip is to stay hydrated. Dehydration

can zap our energy levels and leave us feeling sluggish.

So be sure to drink plenty of water throughout

the day. What I found, there are some afternoons

when I am sluggish and it's not really because I've eaten.

I haven't eaten right. It's because I'm dehydrated.

So if I put a package of electrolytes in my water,

it peps me right up. So it makes a difference. Try it.

If you ever experienced that energy

drop in the afternoon. And don't forget

about mindful eating. Paying attention to our

hunger and fullness cues can help us make better

choices about what and how much we

eat. Now, speaking of mindful eating, this is

such an important practice, especially as we get

older. Our bodies change and our

hunger and fullness cues can become a little

harder to tune into. That's why it's important

to slow down and really pay attention to

how different foods make us feel.

One tip for mindful eating is to eliminate

distractions during mealtimes. Okay. This is

a do as I say, not as I do tip.

Put down your phone, turn off the TV, and

focus on the flavors and textures of your

food. Notice how different foods make you

feel energized or sluggish, satisfied,

or still hungry. Now I'm usually always doing

something else while I eat. So while it isn't ideal,

it works for me. I do try to not be on

my phone though. If that's any kind of

consolation, it can also be helpful to

check-in with yourself before, during and after a

meal. How hungry are you before you start

eating? How full do you feel halfway through?

And then how do you feel after you finished your plate?

Mindful eating, it does take practice,

but it's such a valuable tool for

tuning into our body's unique needs. Well,

there you have it. The scoop on fueling your

fabulous body through proper nutrition. Remember,

it's all about giving your body the energy and

the nourishment it really needs to thrive. Focus

on nutrient dense foods, stay hydrated,

and practice mindful eating. Your body

and your energy levels will thank you. So here's a

challenge for you. For the next 3 days, take a

good look at your breakfast. Is it fueling you through

the morning, or is it leaving you hangry

by 10 AM? Remember, eating

well isn't about depriving yourself. I've

fallen into that trap many times. It's about

feeling energized, strong, and ready to take

on what ever the day throws at you. I'd

love to hear your thoughts on this topic. Share your favorite

energy boosting foods or mindful eating

tips with me in the comments or on social media

until next time. Remember you are

strong, capable, and resilient.

Thanks for hanging out with me today. I hope you're feeling

inspired and ready to own your awesomeness. I love

sharing this space with you. And if you love today's episode,

do me a favor. Share it with a friend who could use some

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Until next time, keep shining with grace,

style, and a whole lot of sass.