Fueling Your 50s: Nutrition Tips for Women Over 50

Show Notes:

Summary:

Valerie dives deep into the importance of nutrition for maintaining vitality and wellness. Valerie reflects on personal experiences with diet-induced fatigue and reveals the pivotal dietary adjustments that rejuvenated her energy levels, including the simple addition of protein to her breakfast. She guides listeners through the changes in nutritional needs as we age, highlighting the significance of protein, complex carbs, calcium, healthy fats, and essential vitamins and minerals. By sharing relatable anecdotes, Valerie translates nutritional facts into actionable, everyday tips for enhancing energy and promoting overall well-being for women over 50.

Timestamps:

00:01 Intro to the impact of nutrition on energy and aging

00:57 Welcoming listeners and setting the tone for women over 50

01:54 How tweaking diet improved personal energy levels

02:54 The importance of nutrition for well-being and aging

04:09 The role of protein in preserving muscle mass and energy

04:50 Cutting through carb confusion and making smarter choices

06:32 The significance of calcium and healthy fats

07:34 Implementing practical nutrition in daily life

09:08 The benefits of hydration and electrolytes on energy

10:26 Mindful eating’s impact on hunger cues and satiety

12:20 Challenge to listeners: Assess your breakfast for better energy

13:08 Closing thoughts and invitation to continue the conversation

Key Takeaways:

  • Re-evaluate your diet to ensure it’s giving you the necessary energy and nutrition, especially as your body changes with age.
  • Incorporate protein into your breakfast for sustained energy and muscle maintenance, and don’t shy away from healthy fats and complex carbs for overall well-being.
  • Pay attention to your intake of calcium, iron, and vitamins, like B and magnesium, which are crucial for energy production and heart health.
  • Make small, thoughtful dietary swaps to improve your nutrition without overhauling your entire eating habits.
  • Practice mindful eating by tuning into your body’s hunger and fullness cues, staying hydrated, and eliminating distractions to enhance your dietary experience.

 Connect with me:

  • Leave me a message at pod.agingwithgraceandstyle.com
  •  Facebook, Instagram, and Threads @iamvaleriehatcher.  
  •  Email at hello@agingwithgraceandstyle.com

Join Us Next Time:

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Stay tuned for more inspiring chats, tips, and stories about the midlife journey.

See you soon! Let’s continue to age with grace, style, and a touch of sass.

Transcript
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Hey there. Ever feel like you have plenty of

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gas in the tank in the morning, but by 2

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PM, you're sputtering alone, ready to call

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for roadside assistance. Girl, I hear you.

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What we put in our bodies makes a massive

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difference in how we feel, especially as we get

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

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that's so important yet often overlooked,

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nutrition for optimal energy and well-being.

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Hey, friend. Ever feel like those old

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

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

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

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

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

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of fun just for us, women over 50. So

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grab your favorite beverage, turn up the volume, and

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let's get started.

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

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

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feel great for like an hour, then

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

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at my diet and made some changes that I

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started feeling like my vibrant energetic self

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again. Turns out I wasn't getting enough

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protein to keep me going. Adding a scoop of protein

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powder was a total game changer. Just

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that small tweak made me feel so

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much better. Let me tell you, fueling your

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body with the right nutrients can make such

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a difference. As we get older,

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our nutritional needs change Our

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metabolism slows down. You know, I

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always joke that my metabolism has just stopped, but

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

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not absorb nutrients as efficiently

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as they once did. That's why

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it's so important to pay attention to what

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we're putting into our bodies. Proper nutrition

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isn't just about maintaining a healthy weight.

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It's about giving our bodies the energy

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and the nourishment that they need to thrive.

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Now that has really been a mindset shift for

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me. I've pretty much mostly thought of food

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

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body. Good

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nutrition can help us maintain our energy levels,

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prevent chronic health issues like heart disease and diabetes,

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and support our overall well-being.

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When we we fuel our bodies with the right

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nutrients, we're setting ourselves up for success,

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both physically and mentally.

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Now I'm not a nutritionist, but there are

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

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us women over 50. I mentioned protein

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

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just for gym fanatics. Protein helps us

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maintain muscle mass, which is crucial

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for maintaining our strength and energy level as we

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age. Did you know that we naturally

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lose muscle mass as we age?

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Protein keeps us feeling satisfied way

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longer than a bagel and cream cheese.

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Good sources of protein include lean meats, fish,

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eggs, and dairy products.

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Now speaking of heart health, let's clear

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something up. Not all carbs are

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created equal. There's this idea out there

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

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And that's just not true. Trust me.

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I have lived from this idea for

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a long time. At one point, I totally

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cut out carbs because carbs kept

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me from losing weight. When I did so,

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I actually dropped weight. And then we went to

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

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I ate carbs and then I kept eating

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

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know, the good carbs like pasta and bread and

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those things. Well, then the weight gradually started coming

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back. I swear I am a carb and

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sugar addict. But I've learned that we

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should focus on complex carbs like whole

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grains, fruits, and veggies. Complex

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carbs give us sustained energy throughout the day,

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not a sugar rush and crash like the processed stuff.

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They're also, a great source of fiber,

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which is important for digestion and overall health.

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Another biggie is calcium.

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We all know about bones, but did you know that

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it plays a big role in heart health too?

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After menopause, our risk of all sorts

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of things increases, so getting enough calcium is

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key. On a a recent trip to the gynecologist,

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he reminded me that I needed to be taking a calcium

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supplement daily. So I ended up buying a

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gummy version because the cap calcium

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tablets that I had bought previously, they were

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way too big to take. Gummies are pretty good.

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We also can't forget about healthy

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fats. Healthy fats like those that are found

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in avocados, and nuts, and

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fatty fish are essential for brain function and

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overall health. They help our bodies absorb

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important vitamins and minerals.

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Now speaking of vitamins and minerals, there are a

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few key ones that are particularly important

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for energy and well-being. So

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vitamin b, for example,

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they play a crucial role in converting the food

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that we eat into energy. Iron is

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important for carrying oxygen throughout our bodies,

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and magnesium is involved in 100

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of chemical reactions that keep us feeling energized.

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Okay. Enough facts. So how do we make

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this work in real life? 1st,

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start noticing labels. Are you getting enough

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protein at breakfast? Calcium rich foods

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just, aren't just, dairy.

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Think leafy greens, almonds, even some

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fish. It's all about being aware.

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

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for a long time or at least I thought I was

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

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small swaps make a big difference. Instead of

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white rice, try quinoa or brown rice.

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Snack on Greek yogurt with berries instead

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

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and I have it almost every day. I

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now add some trader Joe's cookie

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butter to my yogurt, along with granola, because it

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helps me with my sweet tooth. You

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don't have to overhaul your whole diet.

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Just find ways to upgrade what you

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already enjoy. One of my go to

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lunches is a super simple salad.

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It's spinach, chickpeas, which has protein,

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a lit of little feta cheese, toss

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

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protein, calcium, and it's actually

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delicious. Another simple

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tip is to stay hydrated. Dehydration

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can zap our energy levels and leave us feeling sluggish.

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So be sure to drink plenty of water throughout

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the day. What I found, there are some afternoons

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

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

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

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

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If you ever experienced that energy

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drop in the afternoon. And don't forget

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about mindful eating. Paying attention to our

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hunger and fullness cues can help us make better

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choices about what and how much we

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eat. Now, speaking of mindful eating, this is

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such an important practice, especially as we get

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older. Our bodies change and our

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hunger and fullness cues can become a little

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

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to slow down and really pay attention to

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how different foods make us feel.

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One tip for mindful eating is to eliminate

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distractions during mealtimes. Okay. This is

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

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Put down your phone, turn off the TV, and

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focus on the flavors and textures of your

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food. Notice how different foods make you

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feel energized or sluggish, satisfied,

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or still hungry. Now I'm usually always doing

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

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

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my phone though. If that's any kind of

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consolation, it can also be helpful to

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check-in with yourself before, during and after a

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meal. How hungry are you before you start

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eating? How full do you feel halfway through?

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

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Mindful eating, it does take practice,

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but it's such a valuable tool for

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tuning into our body's unique needs. Well,

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there you have it. The scoop on fueling your

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fabulous body through proper nutrition. Remember,

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it's all about giving your body the energy and

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the nourishment it really needs to thrive. Focus

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on nutrient dense foods, stay hydrated,

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and practice mindful eating. Your body

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

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

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good look at your breakfast. Is it fueling you through

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the morning, or is it leaving you hangry

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by 10 AM? Remember, eating

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well isn't about depriving yourself. I've

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fallen into that trap many times. It's about

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feeling energized, strong, and ready to take

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

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

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energy boosting foods or mindful eating

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tips with me in the comments or on social media

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until next time. Remember you are

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strong, capable, and resilient.

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

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inspired and ready to own your awesomeness. I love

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

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

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extra inspiration. A quick rating and review

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really helps too. Don't forget to subscribe so

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you never miss an episode. Let's keep this conversation

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going. Head over to pod dot aging

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with grace and style.com to sign up for my newsletter.

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Until next time, keep shining with grace,

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style, and a whole lot of sass.

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