Hey beautiful ones, it’s Trina
Let’s talk about food in a way that honors our bodies, our time, and our joy. When we hit 50 and beyond, our bodies start whispering to us… then sometimes they start talking loudly. Hormones shift. Energy changes. What worked at 30 doesn’t always work now.
But hear me: we are not getting old — we are getting intentional.
And these foods I’m sharing today? They support our hearts, our blood sugar, our bones, our skin, our mood, and that everyday zest that keeps us glowing.
Think of this as your Eat to Stay Vibrant list.
Below are 10 powerful, everyday foods that you can work into meals you already love.
1. Chicken Breast
Lean, clean protein helps maintain strength — and sis, muscle is our friend as we age. Protein keeps us full longer and supports metabolism.
How to enjoy:
Grill, bake, or air fry with simple seasoning. Pair with veggies and quinoa for a balanced plate.
Lemon Herb Chicken + Warm Spinach & Quinoa Bowl
Sis, this one tastes like a spa day on a plate.
Ingredients
- Chicken breast (seasoned with lemon, garlic, salt, pepper)
- Cooked quinoa
- Fresh spinach
- Olive oil
- Greek yogurt (for drizzle)
How to Make
- Sear your seasoned chicken breast in olive oil until golden and cooked through.
- Sauté spinach in the same pan just until it wilts.
- Spoon spinach over quinoa and top with sliced chicken.
- Stir a spoon of Greek yogurt with lemon juice + black pepper and drizzle on top.
Optional Add-In: Toasted almonds for crunch.
2. Salmon
This is our edible beauty supplement. Salmon is rich in Omega-3 fats that support heart health, brain health, and keep skin moisturized from the inside.
Try: Lemon + olive oil + black pepper → bake → done.
Simple. Elegant. Nourishing.
Honey-Lemon Baked Salmon with Blueberry Spinach Salad
Beautiful, light, and full of omega-3 glow.
Ingredients
- Salmon fillet
- Olive oil + lemon + a touch of honey
- Spinach
- Fresh blueberries
- Almonds (chopped or slivered)
- Greek yogurt (for creamy dressing base)
How to Make
- Brush salmon with olive oil, lemon, honey, salt + pepper and bake at 400°F for 12–15 minutes.
- Toss spinach, blueberries, and almonds.
- Mix Greek yogurt + olive oil + lemon + a pinch of salt for a creamy dressing.
Serve salmon on top of the salad and drizzle with dressing.
3. Blueberries
Blueberries are rich in antioxidant pearls. They support memory, reduce inflammation, and satisfy sweet cravings gently.
I love tossing them into oatmeal, Greek yogurt bowls, or salads.
- Cooked quinoa
- Spinach
- Blueberries
- Almonds
- Greek yogurt
- Olive oil + lemon + honey
- Optional: Grilled chicken breast or salmon on top
- Layer quinoa → spinach→ blueberries → almonds.
- Stir Greek yogurt with olive oil, lemon, and honey to make a silky dressing.
- Drizzle it over.
- Add grilled chicken or salmon if you want extra protein.
4. Spinach
Sis, this is your iron, potassium, magnesium, and vitamin K superhero. These nutrients support bone density, mood balance, and blood pressure.
Tip: Sauté lightly in olive oil with garlic.
Just enough — not cooked to death like back in the day.
Sautéed Garlic Spinach with Olive Oil
This is that quick, everyday side that feels like wellness in a bowl.
Ingredients
- Fresh spinach
- 1–2 tsp olive oil
- 1 clove garlic (minced)
- Sea salt + black pepper
- Squeeze of lemon (optional)
How to Make
- Warm olive oil in a skillet.
- Add garlic and cook 30 seconds.
- Add spinach and sauté just until wilted.
- Finish with salt, pepper, and a squeeze of lemon.
Beautiful with: Salmon, chicken, or quinoa bowls.
5. Almonds
Almonds support heart health and give that perfect crunchy moment. They help balance blood sugar when eaten with fruit.
Snack idea: A small handful of almonds + blueberries = instant wellness snack.
Toasted Almond + Blueberry Greek Yogurt Bowl
Perfect breakfast or afternoon pick-me-up.
Ingredients
- Greek yogurt
- Fresh blueberries
- Honey or monkfruit sweetener
- A handful of toasted sliced almonds
How to Make
- Spoon yogurt into a bowl.
- Top with blueberries and almonds.
- Drizzle a little honey.
Sit down and enjoy it — no rushing.
6. Dark Chocolate (70% or higher)
Yes, chocolate made the list.
Because joy is a wellness practice.
Dark chocolate supports mood, heart health, and reduces inflammation.
Enjoy slowly. Treats are not the enemy — how we experience them matters.
Dark Chocolate & Blueberry “Glow Bites”
Simple. Elegant. A little indulgence that still feels nourishing.
Ingredients
- Fresh blueberries
- 1–2 squares dark chocolate (70% or higher)
- Pinch of sea salt
How to Make
- Melt dark chocolate in a small bowl (10–15 seconds at a time).
- Dip blueberries or drizzle chocolate on top.
- Sprinkle the tiniest pinch of sea salt.
- Chill 5 minutes in the fridge.
Perfect for: A quiet evening treat with herbal tea.
7. Quinoa
Quinoa is high in protein, fiber, and minerals — and it digests gently. It keeps our blood sugar smooth and our energy stable.
Swap it for rice, pasta, potatoes, or use it as a base for bowls.
Lemon Spinach Quinoa Bowl
Light, refreshing, and perfect for lunch.
Ingredients
- 1 cup cooked quinoa
- A handful of fresh spinach
- 1 tbsp olive oil
- Juice of half a lemon
- Salt + black pepper
How to Make
- While quinoa is warm, stir in spinach — it will soften gently.
- Add olive oil, lemon, salt, and pepper.
- Top with grilled chicken or salmon if desired.
- Add-In Option: Blueberries + sliced almonds for a pretty and delicious glow bowl.
8. Olive Oil
Sis… olive oil is a whole blessing.
It’s anti-inflammatory, heart-protective, and helps our skin stay supple.
Use:
- On salads
- For roasting veggies
- Mixed into yogurt for dressings
- As a finishing drizzle
This is elegance in a bottle.
Lemon Olive Oil Dressing
Perfect for salads, bowls, roasted veggies… everything.
Ingredients
- 2 tbsp olive oil
- Juice of 1/2 lemon
- Pinch of sea salt
- Black pepper
- Optional: tiny pinch of garlic powder
How to Make
- Whisk together and drizzle over spinach, quinoa, or salmon.
Light, bright, delicious.
9. Green Tea
Calming. Hydrating. Anti-inflammatory.
Green tea supports metabolism, reduces stress responses in the body, and offers gentle energy — not the crash.
My favorite moment: Sip in the morning before checking your phone.
That’s a daily love note to yourself.
Green Tea Ginger Wellness Tonic
Soothing and warm — perfect in the morning or evening.
Ingredients
- 1 bag of green tea
- 1 slice fresh ginger
- 1 tsp lemon juice
- Optional: tiny pinch of cinnamon
- How to Make
- Steep tea with ginger.
- Add lemon and cinnamon
Sip slowly. Breathe deep. Let your spirit settle.
10. Greek Yogurt
Protein-packed and gut-supporting.
It helps digestion, hormone regulation, and keeps us full longer.
Go-to breakfast:
Greek yogurt + blueberries + toasted almonds + a drizzle of honey.
Simple nourishment. Deep satisfaction.
Creamy Lemon Greek Yogurt Dressing
Perfect on salads, grain bowls, roasted veggies, or chicken.
Ingredients
- 1/2 cup Greek yogurt
- Juice of 1/2 lemon
- 1 tsp olive oil
- Salt + black pepper
- Optional: garlic powder or dill
How to Make
- Whisk everything until silky.
- Taste + adjust.
- Drizzle generously over greens or quinoa.
How to Start Today (Soft, Simple, Doable)
You don’t have to overhaul your kitchen.
Just add more of these foods to your weekly routine.
-
Start your day with blueberries and Greek yogurt.
-
Sip green tea in the morning instead of coffee (or before it).
-
Swap butter-heavy cooking for olive oil.
-
Add quinoa to meals you already make.
-
Enjoy dark chocolate in the evening — one piece at a time.
This is not about restriction.
It’s about replenishment.
We are nourishing joy.
We are nourishing peace.
We are nourishing longevity.
We are nourishing ourselves.
Because you deserve to feel good in your body every single day.
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