5 to Thrive- 5 Tips for Healthy Nutrition

Title: 5 Tips for Healthy Nutrition for Women Over 50

Host: Valerie Hatcher

Episode: 4

Release Date: 06/13/23

Duration: 10 min

Show Notes:

On this episode of 5 to Thrive, Valerie shares five practical tips on maintaining healthy nutrition as we age. She emphasizes the importance of drinking enough water, eating nutrient-dense foods, and getting essential vitamins and minerals like calcium and vitamin D. Valerie also suggests meal prepping and mindful eating as ways to make healthier choices and avoid stress. Tune in to learn more about aging with grace and style.

Episode Highlights:

1. Nutrient-dense Foods

2. Hydration & Vitamin Supplementation

3. Meal Prepping & Planning

4. Mindful Eating & Portion Control

5. Small Changes for Maximum Impact

6. Share Recipes & Social Media

7. Skincare & Beauty (previewed for next episode)

Key Takeaways:

Practical Nutrition Tips for Women Over 50

– Meal prepping can help save time and avoid stress.

– Mindful eating and paying attention to hunger and fullness signals are important.

– Plan portions and make small changes that add up over time to achieve goals.

Connect with Valerie:

* Follow Valerie on Facebook and Instagram @iamvaleriehatcher. Comment or DM her and say, “I’m aging with grace and style,” so she knows exactly who you are.

* Reach out directly by email at valerie@valeriehatcher.com

Join Us Next Time:

Stay tuned for more inspiring chats, tips, and stories about the midlife journey. Subscribe on your favorite platform so you never miss an episode! See you soon as we age with grace, style, and a touch of sass.


Valerie Hatcher [00:00:23]:

Hello, beautiful ladies. Welcome back to another episode of Five to Thrive. Our mission is to provide empowering tips for women over 50, which will help us navigate this vibrant stage of life with grace, style, and a whole lot of fun. Each week, I will bring you five practical and engaging tips on a specific topic. Now, last week we talked about staying active, and I hope that you've been finding ways to move your body and stay fit. Today, we're going to move to our second pillar of healthy nutrition. So let's jump right in. Tip number one is nutrient-dense food.

Valerie Hatcher [00:01:12]:

So as we age, the quality of our food becomes even more important. We want to make every bite count by choosing foods that are packed with vitamins, minerals, and antioxidants. So think colorful fruits and veggies, lean proteins, and whole grains. And remember, the more color on your plate, the better. Tip number two is hydration. Now, this one is so simple but so important. Drink more water! I could easily change this to say, drink more water, Valerie, because I really struggle with this.

Valerie Hatcher [00:01:56]:

Although I'm getting better, proper hydration helps with digestion, skin health, and even energy levels. If you find water to be a bit boring, like I sometimes do, try adding a slice of lemon or a splash of fruit. Just add some flavor. Herbal teas and water-rich foods like cucumbers or watermelons when in season can also contribute to your daily hydration. Tip number three is calcium and vitamin D. Now, these two nutrients are crucial for bone health as we age. Calcium-rich foods include things like dairy products, almonds, and leafy greens, while vitamin D is primarily gained from sunlight and fortified foods. So if you're not getting enough vitamin D from your diet, then you might want to consider speaking to your doctor about supplements.

Valerie Hatcher [00:03:00]:

According to my doctor, oftentimes African Americans don't get enough vitamin D from natural sources, so some of us take supplements. So for me, I take a vitamin D three supplements every day to ensure that my vitamin D level stays where it needs to be since I don't get enough vitamin D from natural manners such as the sun. Tip number four is meal prepping. Meal prepping at the beginning of the week can really help us make healthier choices, reduce the stress of wondering what we're going to eat, and even save some time. Now, I found that I do so much better when I prep on Sundays. So what I do is I pick a day like Saturday to kind of plan out my meals, and then I spend Sunday prepping. It really helps me from trying to figure out what to eat at the last minute, being tired at the end of a workday, and thinking I hadn't planned anything, I hadn't taken anything out. So we're just going to pick up something or grabbing the first thing that I see from the pantry or the refrigerator, which usually is not healthy, and eating this.

Valerie Hatcher [00:04:26]:

So if you don't already meal prep, then just think about picking a day that might work for you and plan your meals. And then spend a few hours either prepping the ingredients or actually cooking the entire dish in advance. I may cook two or three dishes, like for the week, and then we can have leftovers. I'm not trying to cook five days a week, so this usually works for me. Now, what is it they say? Failing to plan is planning to fail. That's what happens to me when I don't meal prep. Last but not least, tip number five is mindful eating. So this involves paying attention to the food as you eat it, savoring each bite, and listening to your body's hunger and fullness cues.

Valerie Hatcher [00:05:17]:

It can actually even help us enjoy our food more and avoid overeating. So I've recently started weighing and measuring my food, and I've realized, one, that my portions were way out of control. So I am trying to really be more mindful about the amount of servings or the serving sizes that I'm eating. And there you have it, ladies. Five to thrive each and every week. As always, remember, the goal here isn't to be perfect. It's to make small changes that add up over time. Next week, we're going to discuss skincare and beauty, so you don't want to miss it.

Valerie Hatcher [00:06:00]:

Now, let's keep the conversation going, share your favorite recipe or even meal-prepping tips that might help us all on social media channels. You can reach me on Instagram and Facebook @iamvaleriehatcher. Until next week, stay healthy, stay happy, and remember, we're aging with grace, style, and a touch of sass.

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