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Thrive After 50
Longevity tips and healthy habits to help you live your best years yet.
Why Water Matters: Your Everyday Hydration Guide + Free Tracker
Why Water Matters: Your Everyday Hydration Guide + Free Tracker
by Dr. Diane Price | Published on Aug 9, 2025
Build a daily water habit that sticks. Discover how much water you really need, simple ways to drink more, and grab your free hydration tracker.
A Family Habit That Stuck
A Family Habit That Stuck
When I was growing up, my mom always had a glass of water on the kitchen counter. All day long. No fancy bottle, no lemon wedge—just plain ol’ water within reach. Back then, it was all about simplicity.
Turns out, that little habit stuck.
To this day, I’m rarely far from my water bottle. When Gary and I are at home or camping with the pups 🐶🐶🐶 and our kitty 🐱 (not pictured - camera-shy that day!), I find myself constantly filling up their bowls to keep them hydrated. And every time I refill theirs, I refill ours too. Because whether you’re covered in fur or just a sweaty human trying to enjoy the outdoors, hydration is essential.
Cinder, Theo, and Roca—our always-hydrated camping crew and always ready for adventure.
Is It Hot or Sweater Weather? Yes.
Is It Hot or Sweater Weather? Yes.
Even here in the Pacific Northwest—where the weather can’t seem to make up its mind—it’s easy to fall behind on fluids. We can get dehydrated even when it’s chilly out. And when it is hot? Game over.
Add in physical activity, altitude (yes, it makes a difference!), illness, or extreme temps, and your water needs only increase. That’s why staying on top of hydration isn’t just a summer thing—it’s an everyday thing.
How Much Water Do You Really Need?
How Much Water Do You Really Need?
Yes, about 20% of your fluid intake comes from food (hello, juicy fruit and leafy greens). But the rest? You’ve gotta drink it.
Here’s a breakdown from the National Academies of Sciences:
Citrus + mint = instant spa vibes.
Let’s Talk Euhydration
Let’s Talk Euhydration
Euhydration is the state of having optimal water levels in your body. It’s when everything is working just right.
Your body thrives when it's well-hydrated. Think: minimal physiological stress, maximum function. Yes, please.
Special Considerations
Special Considerations
Some groups have different water needs:
Pregnant and breastfeeding women
People with congestive heart failure or kidney issues
Those living at high altitudes or in hot climates
How to Track Your Intake ✏️
How to Track Your Intake ✏️
Measure your water bottle or favorite glass
Count how many times you refill it in a day
Do the math—are you hitting your goal?
Simple Ways to Drink More Water 💧
Simple Ways to Drink More Water 💧
Carry a bottle with you
Freeze a few for on-the-go chill
Choose water over sugary drinks
Ask for water at restaurants (save $$!)
Serve water with meals
Add a wedge of lemon 🍋 or lime for taste
My Favorite Water Bottles 🥤
My Favorite Water Bottles 🥤
Bottom Line? Hydration isn’t trendy. It’s foundational.
It doesn’t have to be perfect—just consistent. Aim to turn to water first before reaching for coffee, tea, juice, or anything sweetened (yes, even diet sodas).
Your body will thank you. Your brain will function better. Your energy will rise.
And your fur babies 🐾 might just raise a paw in approval. 😉
📌 Ready to take action? Download your tracker, grab your favorite bottle, and start sipping!
P.S. Some of the water bottles I’ve mentioned here are affiliate links, which means I may earn a small commission—at no extra cost to you—if you make a purchase. When possible, I encourage you to shop local. Your body, your community, and your favorite small businesses will thank you.
Note: This blog is for informational purposes only and is not a substitute for professional medical advice. Always check with your healthcare provider regarding your individual needs.
Note: This blog is for informational purposes only and is not a substitute for professional medical advice. Always check with your healthcare provider regarding your individual needs.
Sources:
National Academies of Sciences: Dietary Reference Intakes for Water — Comprehensive U.S. guidelines on daily water and fluid needs.
Nutrition Reviews: Water, Hydration & Health — Research on how hydration impacts body systems and health.
CDC: Water & Nutrition — Practical tips for meeting daily hydration needs.
How to Enjoy Super Bowl Sunday Without Sacrificing Your Health
by Dr. Diane Price | Published on Feb 7, 2025
Winning Strategies for a Healthier Game Day
Super Bowl Sunday is one of the most highly anticipated events of the year.
Whether you're a die-hard football fan or just tuning in for the commercials and halftime show, one thing is certain — Game Day often means indulgent snacks, hours of sitting, and a disrupted routine. Studies show that people consume thousands of extra calories, often leading to bloating, sluggishness, and next-day regret.
BUUUUT…
What if you could enjoy the excitement of the game without impacting your health?
Pre-Game Strategy: Laying the Foundation for Victory
1. Kickoff Fuel: Energize for the Big Game
Kick off your Super Bowl Sunday with a nutritious breakfast that fuels your body and mind. Opt for a balanced meal with plant-based protein, healthy whole fats, and complex carbohydrates. Consider a Berrylicious Choco-Peanut Paradise Oatmeal, veggie-packed tofu scramble with whole grain toast, or a smoothie with spinach and berries. This will provide sustained energy and keep you feeling full.
2. First Play: Start Strong with Movement
Before the game, kick off your day with a morning walk or do your regular workout to get your body in motion. Just like a great game plan, starting your day with movement helps boost your energy, keeps you feeling sharp, and sets you up for a successful, health-conscious Super Bowl Sunday.
3. Water Break: Hydrate for Peak Performance
Hydration is key to maintaining energy levels and aiding digestion. Aim to drink at least 8 glasses of water throughout the day.
If you’re planning to enjoy some alcoholic beverages, try alternating them with water to stay hydrated and avoid overconsumption.
4. Game Day Prep: Plan Your Meals Like a Pro
Preparing a meal ahead of time gives you convenience and control, allowing you to enjoy Super Bowl Sunday without the temptation of unhealthy snacks.
Try making Vibrant Veggie Power Chili with Cashew Tangy Sour Cream, Crisp & Zesty Southwest Slaw, and Golden Harvest Cornbread. These wholesome dishes will keep you satisfied and energized, making it easy to stick to your health goals.
5. Winning Snacks: Fuel Your Game Day Right
One of the biggest challenges of Super Bowl Sunday is making nutritious food choices. Traditional game-day favorites like wings, nachos, and chips are often loaded with unhealthy fats, excess sodium, and refined sugars. However, with a few swaps, you can still enjoy tasty snacks that align with a whole food, plant-based eating, free from salt, oil, and sugar.
Prepare a variety of nutrient-dense snacks that will keep you satisfied without the guilt. Some ideas include:
✔️ Veggie Platter with Hummus: Fresh vegetables like carrots, celery, and bell peppers paired with a delicious hummus dip.
✔️ Guacamole and Whole Grain Chips: Avocados are packed with healthy fats and fiber.
✔️ Mixed Nuts: A handful of raw, unsalted almonds, walnuts, and cashews can provide a satisfying crunch and a boost of healthy fats and protein.
6. Create a Winning Game Plan for Your Eating Area
Next, give yourself a winning edge by organizing your eating area to make mindful choices a breeze:
✔️ Use a salad or appetizer plate instead of a dinner plate
✔️ Fill half your plate with vegetables first
✔️ Take smaller portions of higher-calorie foods
✔️ Keep healthy options within arm's reach
✔️ Position less healthy foods further away
7. The Second Half: Light and Lean Dinner Choices
After a day of snacking, opt for a light and easy-to-digest dinner.
If you're still hungry, a bowl of vegetable soup or a simple salad with lean plant-forward protein can be a great way to end the day without feeling overly full.
8. Big Game Recovery: Rest for the Win
A good night’s sleep is essential for overall health and well-being. To ensure you sleep well after the excitement of the game:
✔️ Wind Down: Create a calming bedtime routine. Dim the lights, listen to soothing music, or practice deep breathing exercises.
✔️ Limit Caffeine and Alcohol: Both can interfere with your sleep, so try to limit their intake, especially in the evening.
✔️ Create a Sleep-Friendly Environment: Ensure your bedroom is cool, dark, and quiet.
9. Team Spirit: Connect with Your Fellow Fans
Super Bowl Sunday is also an opportunity to connect with family and friends. Whether you're hosting a small gathering or joining a virtual watch party, social connections are vital for emotional well-being. Enjoy the camaraderie and cheer for your favorite team together.
Post Game Recap
Super Bowl Sunday doesn’t have to derail your health. With mindful eating, healthier snacks, movement, and good sleep hygiene, you can enjoy the game while staying on track with your wellness goals. By planning ahead and making conscious choices, you’ll feel energized and ready to tackle the week ahead.
It’s not about perfection — it’s about making choices that support your long-term health vision. Start with a few strategies that resonate most with you and remember that every healthy decision counts. Whether you’re cheering for the Chiefs or the Eagles, you can enjoy the big game and feel great afterward.
Here's to a healthy, happy, and exciting Super Bowl Sunday!
Ready to score big on your health and wellness goals?
The Big Game is just one day, but your health and well-being are a lifelong season. If you want to keep your energy high, digestion smooth, and sleep restful, let’s strategize your next winning move.
🏈 Schedule a free Change Chat (free) Consultation today and discover how small, sustainable choices can keep you feeling vibrant—on game day and beyond!
by Dr. Diane Price | Published on Dec 5, 2023
Flourishing Amid Festivities: Illuminating the Path to Holiday Joy
Flourishing Amid Festivities: Illuminating the Path to Holiday Joy
The holiday season, with its festive decorations, delicious treats, and gatherings with loved ones, is a time of joy and celebration. However, it can also be a period of stress, overindulgence, and disrupted routines. As a lifestyle medicine health coach, I understand the importance of maintaining well-being during the holidays. In this blog, we'll explore practical strategies to not only survive but thrive during this season, striking a balance between health and enjoyment.
Plan and Prioritize: Create a Balanced Schedule
Carefully plan your schedule to ensure a balance between festive activities and personal time. Prioritize events that align with your values and bring you joy. Learn to say no when necessary and be mindful of overcommitting. This approach allows you to enjoy the season without feeling overwhelmed.
Set Realistic Expectations: Manage Stress Effectively
The pressure to create the perfect holiday experience can be overwhelming. Instead of striving for perfection, set realistic expectations. Prioritize self-care, practice stress-reducing techniques such as deep breathing and meditation and be willing to adapt when unexpected challenges arise. Remember that the true spirit of the holidays is about connection and joy, not perfection.
Mindful Eating: Nourish Your Body and Soul
The abundance of tempting holiday treats can make it challenging to stick to a healthy eating plan. Rather than depriving yourself, practice mindful eating. Savor each bite, listen to your body's hunger and fullness cues, and choose nourishing, whole foods whenever possible. Consider bringing a nutritious dish to gatherings, ensuring there's a healthy option available.
Prioritize Sleep: The Gift of Restful Nights
Amidst the hustle and bustle, don't compromise on sleep. Lack of sleep can lead to stress, impaired immune function, and overeating. Create a sleep-friendly environment, establish a consistent bedtime routine, and aim for 7-9 hours of quality sleep each night. A well-rested body is better equipped to handle the demands of the season.
Stay Active: Incorporate Festive Fitness
Maintaining an exercise routine during the holidays is vital for physical and mental well-being. Invite friends and family to join you in festive activities like holiday-themed walks, group workouts, or even a friendly game of touch football. Staying active not only helps with weight management but also boosts your mood and energy levels.
Mind-Body Connection: Cultivate Gratitude and Positivity
Incorporate mindfulness practices into your daily routine. Cultivate gratitude by reflecting on the positive aspects of your life and the holiday season. Consider keeping a gratitude journal to capture moments of joy. Engage in activities that bring you joy and fulfillment, whether it's spending time with loved ones, enjoying nature, or pursuing a creative hobby.
Connect with Others: Foster Meaningful Relationships
The holidays are an excellent time to strengthen connections with friends and family. Foster meaningful relationships by engaging in heartfelt conversations, expressing gratitude, and participating in shared activities. Social connections contribute significantly to emotional well-being and can provide much-needed support during stressful times.
Hydration: Cheers to Water for Health
Amidst the festivities, it's easy to forget the importance of hydration. Opt for water as your primary beverage to stay adequately hydrated. Limit sugary drinks, artificial-sugared drinks, and alcohol, which can contribute to dehydration. Proper hydration supports digestion, cognitive function, and overall well-being.
Give Back: Spread Joy Through Acts of Kindness
One of the most rewarding aspects of the holiday season is the opportunity to give back. Volunteer your time, donate to charitable causes, or engage in random acts of kindness. Helping others not only brings joy to those in need but also enhances your sense of purpose and fulfillment.
Reflect and Reset: Embrace the New Year with Intentions
As the year comes to a close, take time to reflect on your achievements and challenges. Set intentions for the coming year, focusing on holistic well-being. Consider creating realistic goals related to nutrition, physical activity, stress management, and personal growth. Approach the new year with a sense of optimism and a commitment to your overall health.
The holiday season is a time to celebrate, connect with loved ones, and create cherished memories. As a lifestyle medicine health coach, I encourage you to approach this festive time with a holistic perspective. By incorporating mindful practices, maintaining a balance between health and enjoyment, and nurturing meaningful connections, you can thrive during the holidays and embark on the new year with vitality and purpose. Cheers to a season of well-being, joy, and fulfillment!
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