We all love a good plan - the hard part is figuring out what that actually is for us.

Resolutions may come and go, but nobody likes feeling adrift in a sea of options with no lighthouse in sight, so what are my other options?

Where’s the best place to focus my attention?

For many women in their 50s and beyond, navigating the challenges that come with this season of life — from shifting energy levels to changing health priorities— can make figuring out what to focus on feel even trickier.

Without the guardrails of a strict “New Year, New You” reset, (or any other plan) the real question becomes: Where’s the best place to focus your attention now?

How do you decide what will fill you up—literally and figuratively—and keep you feeling good through the colder months and beyond?

With so much noise and “shoulds” in the air, it’s completely understandable if you’re feeling overwhelmed.

The happy news is this: you don’t need a complete overhaul or a strict new regimen to start feeling like you’re back in the driver’s seat!

What you need is a clear framework that allows you to choose a path meets you where you are now and aligns with your goals and desires in this chapter of your life.

This blog is a long-ish one, but the information here is so valuable, I think it’s worth your time. I hope you agree :)

Introducing: The 5-S Framework for Practical Nutrition: Your guide to wellness in midlife

This framework isn’t about following rigid rules or making dramatic changes.

Instead of trying, yet again, to make yourself fit into someone else’s program, the 5-S framework is all about helping you evaluate what will work for YOU. In your life, today, exactly how it is right now.

While I’ve designed the 5-S Framework with nutrition in mind, you can easily apply the principles to fitness, new hobbies, or any lifestyle change you’re considering.

Let’s break these steps down (in no particular order):

1. Simple

At this stage of life, simplicity is more important than ever. With so many demands on your time and energy, the last thing you need is a complicated plan that adds more stress to your plate.

Begin by asking yourself: Is this straightforward, understandable, and uncomplicated enough that I will actually do it?

For example:

• Simple meals: Is there a focus on quick and nourishing recipes that require fewer ingredients and are easy to prepare?

• Planning: Instead of planning every meal, can you keep staples on hand like pre-chopped veggies, cooked grains, and lean proteins so you can effortless create meals on the go when life happens.

By keeping things simple, you’re making it easier to stay consistent and avoid decision fatigue.

2. Sustainable

This is a big one! The changes you make now need to work for the long haul. No quick fixes or crash diets allowed! Are you creating habits that feel comfortable and fit naturally into your daily routine?

Ask yourself: Is this something that fits into my life, and can I reasonably continue doing it regularly?

For example:

• Time-friendly: If you’re juggling caregiving, work, or simply enjoying your newfound freedom, do you have meal options that take under 30 minutes to prepare?

• Budget-friendly: Affordable, nutrient-dense options like beans, lentils and tofu can help you quickly nourish yourself without breaking the bank.

• Flexible: Some days you may feel like cooking, and other days you might not. Having options like batch cooked sides, store-made entrees or takeout for those busier times takes the pressure off of making every meal yourself.

When your choices are sustainable, they become part of your regular routine, instead of feeling like you’re constatly starting something new.

3. Satisfying

Gone are the days of deprivation. At all stages of our life, we want our foods to be both physically and emotionally satisfying. You deserve to eat meals that nourish your body and bring you joy.

Ask yourself: Does this satisfy me physically, emotionally, or both?
For example:

• Physically satisfying: Include a balance of protein, healthy fats, and fiber in every meal to keep you full, energized, and stable throughout the day.

• Emotionally satisfying: Make room for foods you love. Whether it’s a favourite dessert, a bowl of comforting pasta, or a cherished family recipe, enjoyment is part of the equation. And that includes enjoying your food in the company of others.

When your meals satisfy all parts of you, it’s easier to stay consistent without feeling deprived.

4. Supportive

Your nutrition needs to support the needs of your body in midlife and beyond, and give you the energy you need to do all the things. Your diet should be a tool that enables you to expand and do more, not to shrink and do less.

Whether you’re managing menopausal symptoms, aiming for stronger bones, or boosting your energy levels, how you eat should align with your goals. Restriction does not have any role to play in building strong muscles and bones or giving you the stamina you need to enjoy going on that hike, run after your grandkids or travel freely with friends.

Ask yourself: Does what I’m doing align with my health goals and dietary preferences?
For example:

• If you’re focusing on bone health, does it include calcium-rich foods?

• If you’re managing menopause symptoms, are you able to include foods rich in phytoestrogens (like soy)?

• Are restrictions holding you back from optimizing your energy? Focusing on whole, unprocessed carbs like sweet potatoes or oats and adequate protein are important.

Tailoring your choices to your unique needs ensures that your nutrition works with your body, not against it.

5. Shareable

Doing anything in isolation is rarely fulfilling and food is no exception. Bringing people together around food is one of the biggest joys in life. Whether it’s family meals, gatherings with friends, or dining out, your choices should fit into your life without making you feel like you’re on a separate plan.

Ask yourself: Can this be shared with others, or will I have to eat/do this in isolation?

For example:

• Family-friendly meals: Adapt recipes so they work for everyone at the table. For example, serve a base dish like grilled chicken or roasted veggies with customizable toppings or sides.

• Social-friendly habits: Dining out? Look for dishes that align with your preferences without overthinking it or feeling the need to adhere perfectly to your version of healthy eating. Having a sense of curiosity can make so many experiences more satisfying.

When your approach is shareable, it feels inclusive and supportive—not like you’re “going it alone.”

Final Thoughts

The 5-S Framework is designed to simplify the process of finding what works for you in midlife and beyond. It’s not about perfection or restriction—it’s about creating an approach that feels good, realistic, and empowering.

So as you navigate these next months, ask yourself these five questions to guide your decisions:

1. Is it simple?

2. Is it sustainable?

3. Is it satisfying?

4. Is it supportive?

5. Is it shareable?

Start small. Choose one meal, one habit, or one area of focus to apply this framework to and see how it feels.

Let me know which step is most important to you? Send me a note here

If you’re curious about how the 5-S Framework can fit with your unique needs in midlife, Send me a note – I’m here to help 🐝

Looking for more culinary tips and delicious recipes to help you navigate midlife without diets or restrictions? Join my newsletter here!

If you’re tired of worrying that you’re not doing food “right” and are hungry for a simpler approach to your plate, let’s connect for a free 30 minute chat and figure out what’s best for you.

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