Women Over 50 Food Plan

nutrition

What I Strive to Eat Daily For Health

Struggling with weight gain, stubborn belly fat and figruing out what to eat to stay fit, keep your weight balanced and live a happy healthy life?

Let's talk about a healthy way of eating for age 50 and beyond. Toward the end I'll share some mneal planning combos and links are below!

Blueberries or Brain Berries as Jim Kwik Calls them!

Good source of fiber, feeds and nurtures good brain power, antioxidants and lower glycemic. Here's the facts:

Rich in Antioxidants: Blueberries pack a solid load of antioxidants, particularly flavonoids. These help protect the brain from oxidative stress and reduce the effects that aging can have on brain function.
Improves Memory: The flavonoids, as referenced above, can enhance memory by improving communication between brain cells.
Reduces Inflammation: Chronic inflammation can damage brain cells and impair cognitive function. Blueberries have anti-inflammatory properties.
Boosts Mental Clarity: Regular consumption of blueberries can lead to improved mental clarity and focus. This can be particularly beneficial for tasks that require sustained attention and concentration.
Protects Against Neurodegenerative Diseases: The antioxidants in blueberries may help protect the brain from neurodegenerative diseases like Alzheimer's and Parkinson's by reducing the buildup of toxic proteins and supporting overall brain function.

Avocados

A great source for Healthy fat, particularly oleic acid, which is heart healthy. This healthy fats, along with their high levels of potassium and magnesium, help regulate blood pressure, lower bad cholesterol (LDL), and increase good cholesterol (HDL), all of which contribute to better cardiovascular health.
Good fiber,which aids in digestion, helps maintain a healthy gut, and can contribute to weight management by being highly satiating so you won't feel so hungry so fast.
Great go to source to keep you out of the sweets and chips!

BulletProof Coffee

Fat Blaster Brain Booster Coffee, as I call it -

organic mold free coffee,

1 Tbs. Pasture raised butter,

2 scoops of collagen,

MCT oil,

cinnamon,

nutmeg,

Maca powder,

cacao powder,

coconut cream

coconut water.

All blended together for tasty treat, highly satiating and brain food.

Walnuts

Rich in Omega-3 Fatty Acids:
- Walnuts are one of the best plant-based sources of omega-3 fatty acids, particularly alpha-linolenic acid (ALA). Omega-3s are essential for heart health, reducing inflammation, and supporting brain function.
Supports Brain Health:
- Walnuts are often associated with improved cognitive function due to their high content of antioxidants, vitamins, and healthy fats, which help protect the brain from oxidative stress and support neurogenesis.
Promotes Heart Health:
- Regular consumption of walnuts has been linked to lower LDL cholesterol levels, reduced blood pressure, and improved blood vessel function, all of which contribute to better cardiovascular health.
Anti-Inflammatory Properties:
- The polyphenols and omega-3 fatty acids in walnuts have potent anti-inflammatory effects, which can help reduce the risk of chronic inflammatory diseases, such as arthritis and certain cancers.
Rich in Antioxidants:
- Walnuts are packed with antioxidants like polyphenols, which help combat oxidative stress and reduce the risk of chronic diseases by neutralizing free radicals in the body.
Supports Weight Management:
- Despite being calorie-dense, walnuts can help with weight management by promoting satiety due to their high fiber, protein, and healthy fat content.
Improves Gut Health:
- Walnuts are a good source of fiber, which promotes healthy digestion and supports the growth of beneficial gut bacteria, contributing to overall gut health.

Brazil Nuts:

High in Selenium:
- Brazil nuts are the richest natural source of selenium, a trace mineral essential for thyroid function, immune system support, and antioxidant defense. Just one or two Brazil nuts a day can provide the recommended daily intake of selenium.
Supports Thyroid Health:
- Selenium is crucial for the production of thyroid hormones and the proper functioning of the thyroid gland. Consuming Brazil nuts can help prevent thyroid disorders like hypothyroidism.
Powerful Antioxidant Properties:
- The high selenium content in Brazil nuts contributes to their strong antioxidant properties, which help protect cells from oxidative damage and reduce inflammation.
Supports Immune Function:
- Selenium in Brazil nuts boosts the immune system by enhancing the body’s ability to fight off infections and illnesses.
Promotes Heart Health:
- Brazil nuts contain healthy fats, fiber, and minerals that support heart health by reducing cholesterol levels, improving blood vessel function, and reducing inflammation.
May Reduce the Risk of Cancer:
- Some studies suggest that the selenium in Brazil nuts may help reduce the risk of certain cancers, particularly prostate, breast, and lung cancers, due to its role in DNA repair and apoptosis (programmed cell death).
Improves Brain Function:
- Selenium plays a vital role in brain health, and adequate selenium intake from Brazil nuts may help prevent cognitive decline and improve mood.
Anti-Inflammatory Effects:
- Brazil nuts have anti-inflammatory properties, which can help reduce inflammation in the body and lower the risk of chronic diseases, including heart disease and cancer.

Kombucha

I am all about the probiotics for Gut Health and it is a bit of a guilty pleasure I enjoy!

Pasture Raised Eggs

I eat about 1 a day! Love them in Breakfast Tacos with a Cauliflower Or Siete Almond Flour Tortilla

Lean Animal Proteins

I've been everything except a pure Vegan. Over time, I figured out that my body just performs and feels better with Animal Protein. I buy quality, humanely pasture raised from Butcher Box.

All things in moderation! I use meat as a "condiment" and you would be amazed - 1/2 loosely packed diced lamb, for instance, is 41g of protein.

Supports Muscle Growth and Repair, and provides needed amino acids
Helps with Weight Management - satiating so you aren't so compelled to keep snacking and eating.
Supports Bone Health and Heart Health
Improves Skin, Hair, and Nail Health, along with Hormones.

Olive Oil, Avocado Oil and Coconut Oil

Rich in Monounsaturated Fats:
- Olive oil, especially extra virgin olive oil, is high in monounsaturated fats, particularly oleic acid. These fats are heart-healthy and help reduce inflammation, lower bad cholesterol (LDL), and raise good cholesterol (HDL).
Powerful Antioxidants:
- Olive oil is rich in antioxidants, such as vitamin E and polyphenols, which protect the body from oxidative stress and reduce the risk of chronic diseases, including heart disease and cancer.
Supports Heart Health:
- Numerous studies have shown that regular consumption of olive oil can reduce the risk of heart disease by lowering blood pressure, improving blood vessel function, and reducing the likelihood of blood clot formation.
Anti-Inflammatory Properties:
- The polyphenols and oleocanthal in olive oil have potent anti-inflammatory effects, which can help reduce inflammation throughout the body and lower the risk of inflammatory diseases like arthritis.