Why This One Nutrition Shift Gets Results for Women Over 40

Here’s a truth I wish more women heard sooner: just because something used to work for your body doesn’t mean it still should.

If you’re in or heading into perimenopause or menopause and have been eating “healthy” but notice your body changing in ways you'd rather it not, it might be time to step back and really listen to your body.

Hormonal shifts in midlife can bring on subtle (or not-so-subtle) symptoms:

• Weight gain, especially around your midsection

• Low energy or trouble sleeping

• Digestive issues

• Mood swings or anxiety

• Cravings you never used to have

• Feeling inflamed or puffy, even when you're “doing everything right”

These are signals, not failures. When we ignore them or keep pushing forward with outdated nutrition habits, things tend to get worse, not better.

One of the most effective and immediate shifts you can make? Moving away from processed foods and embracing whole food nutrition.

Whole foods support your hormones. They help regulate blood sugar, reduce inflammation, and give your body the raw materials it needs to function well. In contrast, processed foods, even the ones labeled as healthy, often contain hidden sugars, seed oils, and additives that stress your system, especially during this hormone-sensitive phase of life.

When you shift to meals built around protein, fiber-rich carbs, and healthy fats, your body starts to recalibrate. You’re more satisfied. Cravings fade. Digestion improves. Your energy actually lasts.

If you’ve been noticing changes and brushing them off, consider this your sign to tune in and make adjustments sooner rather than later. The earlier you support your body through the transition, the better you’ll feel long term.

It doesn’t have to be complicated. It just has to be consistent and focused on what your body needs now, not what used to work years ago.

If you'd like a roadmap to get you through peri and menopause, let's work together. Learn more about my coaching program here.

This Festive Acai Bowl Is the Healthy Holiday Treat You’ll Actually Look Forward To

Every time a USA-themed holiday rolls around - Memorial Day, the Fourth, Labor Day - I love leaning into the red, white, and blueberry vibes with a refreshing, hormone-friendly treat that feels just as fun as it does nourishing.

Enter: the festive acai bowl. It’s cool, creamy, antioxidant-packed, and totally customizable. And yes, I made mine into a little fruit flag because why not make it cute and good for you?

Here’s why I love it (and why my midlife clients do too): acai is rich in antioxidants, supports energy, and delivers that summer-sweet flavor without the blood sugar crash. The spinach adds fiber and nutrients you’ll never taste. The protein keeps it balanced and satisfying. It’s the kind of thing that looks like a treat but fuels like a meal.

If your mornings have been heavy, your energy is dragging, or you’re just tired of the same old protein shake, this is a fun way to mix things up without sacrificing your goals.

Here’s how to make it:

Acai Base
1 frozen acai packet
½ cup Unsweetened Almond Milk
1 scoop vanilla protein powder - I use FASTer Way Hydrobeef
1 cup frozen wild blueberries
1 handful organic baby spinach

Fruit Toppings (pick your faves):
Sliced bananas, strawberries, blueberries, mango, pineapple, kiwi

Optional Extras:
Vanilla granola, coconut flakes, chia seeds, flax seeds, cocoa nibs, mini chocolate chips, peanut butter, honey

Instructions:
Blend the acai packet, milk, protein, blueberries, and spinach until smooth. Pour into a bowl, top with fresh fruit and any extras that make you smile. Serve immediately.

This is one of those easy wins that hits all the marks: fun, functional, and full of feel-good ingredients. Let me know if you make it...and tag me in a pic if you go for the flag version -> @amycainefitness

Feeling Sluggish and Stuck? A Simple Spring Reset Could Be Just What You Need

Let’s be real for a minute...if you’ve been feeling bloated, tired by 2 p.m., and caught in a cycle of sugar and caffeine just to keep going, you’re not alone. This time of year always brings a fresh sense of motivation, but it can be hard to harness that when your body is feeling off.

That’s where a simple spring detox comes in. Not a crash cleanse or a week of nothing but green juice. I’m talking about a realistic, food-first reset that gives your digestion a break, supports natural detox pathways, and helps you feel like yourself again.

I know this because I’ve been there. Last spring, after months of feeling puffy and bloated, I finally decided to do a gentle detox. Nothing extreme, just focusing on whole foods, hydration, removing a few common toxins, and supporting my body with the basics. Within days, I noticed my energy coming back, my cravings easing up, and my digestion feeling more regular. That reset helped me feel like me again, and it reminded me how powerful those small, intentional shifts can be.

Here’s the thing: when your body is overloaded, it shows up as fatigue, brain fog, cravings, poor sleep, stubborn weight, and just feeling blah. And for my midlife clients, those symptoms can hit even harder thanks to shifting hormones. It’s not about punishment, it’s about tuning back in. When we clean up what we’re putting in, we start craving better things. Energy goes up. Bloating goes down. Skin clears. Sleep improves.

This kind of detox is really about nourishing, not depriving. Think real food, targeted support, hydration, and a little extra intention for a short stretch of time. It’s amazing what a few days of dialing things in can do, not just physically, but mentally too.

I can help you start your detox with this free Spring Detox Guide. You’ll get 12 simple strategies to support your metabolism, tips to reduce toxins in your daily routine, bonus smoothie and mocktail recipes, and hydration and movement tips to get things flowing.

If your body’s been asking for a reset, this could be your sign. Let’s get you back to feeling energized, clear-headed, and craving the good stuff.

The Surprising Reason You're Always Hungry (Even When You're Eating “Healthy”)

Let’s talk about hunger. Real, nagging, mid-afternoon snack-drawer kind of hunger. If you’re someone who feels like you’re doing everything right (eating clean, watching portions, skipping dessert) but you’re still hungry all the time, I want you to know: you’re not broken. You’re just underfed in the one way that matters most.

When I first started trying to “eat healthy” in my 40s, I did what most women do: I cut calories, skipped snacks, and tried to rely on willpower. And I was always hungry. I’d finish lunch and still find myself poking around the kitchen an hour later. I told myself I needed more discipline. What I actually needed was more protein.

This is where something called protein leverage comes in. It’s the idea that your body has a set threshold for how much protein it needs in a day, and until you hit that target, your brain will keep signaling hunger. Yes, even if you’ve already eaten a full plate of food. Your body is smart. It knows that protein is essential for building muscle, balancing hormones, and supporting metabolism. And it’s going to keep nudging you until you get there.

What happens when you don’t hit your protein goal? You keep eating. Usually carbs and fats, because those are easier to grab. That’s when cravings kick in and it becomes harder to feel in control of your choices. It’s not about willpower...it’s about strategy.

Once I shifted my focus to adding more protein, not restricting more calories, I finally stopped feeling out of control around food. My cravings didn’t magically disappear overnight, but I stopped chasing the next snack because my meals actually satisfied me. It was a game-changer.

So if you’re trying to lose fat, feel better, and stop thinking about food all the time, don’t start by cutting calories. Start by adding more protein.

You might be amazed what shifts.

Learn more about my coaching program here.

Meal Prep Hacks for Busy Women Who Want to Eat Well Without Stress

Let’s have some real talk about meal prep for a minute.

I used to think meal prep meant spending my entire Sunday stuck in the kitchen, covered in Tupperware lids and chopping onions until I didn’t even want to eat anymore. 🙃

But thankfully, I’ve learned it doesn’t have to be that way.

Meal prep can be simple, flexible, and a massive stress-saver — especially if you’re working toward fat loss, strength goals, or trying to balance hormones in midlife (aka navigating that magical combo of cravings, fatigue, and not knowing what your body wants from you anymore).

Let’s break it down.

Why Meal Prep Actually Matters (Especially in Midlife)

Here’s the thing: the less you have to think about food during the week, the easier it is to eat in a way that supports your goals.

And when you're trying to build muscle, lose fat, or just feel good in your clothes again — that matters.

Meal prep helps you:

• ✅ Stay consistent with energy (no more afternoon crashes and emergency snack runs)

• ✅ Hit your macros — in other words, get the right balance of protein, carbs, and healthy fats your body needs to feel good, build muscle, and burn fat

• ✅ Reduce decision fatigue — so you’re not staring into the fridge at 6pm thinking, “Ugh. Now what?”

My Favorite Meal Prep Hacks (That I Actually Use)

You do not need a spreadsheet or 17 matching containers to meal prep. You just need a few go-to strategies that make eating well easier during the week.

Here are my top hacks — real-life approved:

1. Prep protein first.

Grill, roast, or slow cook 2–3 types of protein at the start of the week. Think: shredded chicken, ground turkey, salmon filets. Mix and match with veggies, wraps, bowls, salads — done.

2. Wash and chop your veggies.

You don’t have to cook them all — just prep them. Have them ready to roast, stir-fry, or toss into salads or omelets. Trust me, future you will be grateful.

3. Make one big breakfast option.

Try overnight oats, egg muffins, or Greek yogurt parfait jars. Breakfast on autopilot = one less thing to think about in the morning.

4. Snack boxes are your friend.

Pull together a couple of grab-and-go high-protein snack packs. Cottage cheese cups, beef sticks, hard-boiled eggs, fruit, protein bars — done.

5. Don’t overcomplicate it.

You don’t need to prep every single meal. If you have 2–3 meals and a few staples ready, that’s a win. Progress > perfection.

Meal Prep Is an Act of Self-Respect, Not Restriction

I know a lot of women who have a love/hate relationship with food prep.
They want to eat well, but they don’t want their life to revolve around it. And that’s exactly why a simple meal prep system is such a game-changer.

It’s not about control. It’s about having options that support your body, your goals, and your energy — especially when life gets busy.

Meal prep is just one way you can show up for yourself. Not with perfection, but with preparation.

Want Help Making This a Habit? I’ve Got You.

Inside the FASTer Way program, I teach women how to make simple, sustainable nutrition work — with macro tracking that isn’t overwhelming and meal prep that makes life easier (not more complicated).

If you’re ready to finally have a system that helps you feel energized, strong, and confident all summer long…

👉 Join my next coaching group — we’re keeping it real, keeping it doable, and yes... keeping it delicious.

How ‘Healthy’ Eating Kept Me Stuck

For years, I thought I was doing it right.

I was buying all the things the packaging told me to: low-fat yogurts, high-fiber protein bars, gluten-free snacks. I skipped meals, sipped green smoothies, and tried every “clean” eating trend I could find.

And still… I felt stuck.

Tired. Bloated. Gaining weight despite doing all the “healthy” things. I kept wondering:
What is wrong with me?

The truth?

It wasn’t me. It was the outdated advice I was following and the ultra-processed “health” foods that were silently sabotaging my progress.

💡 Here’s what I wish I had known:

Gluten-free doesn’t mean better.
It just means it’s free of gluten. And often full of fillers, starches, and sugar to make up for it. Many GF snacks spike blood sugar and leave you even more fatigued.

Low-fat foods = high-sugar traps.
When fat is removed, flavor has to come from somewhere. That “light” yogurt? It might have more sugar than a donut. And without fat, your hormones (especially estrogen and progesterone) can’t function well.

Protein bars are not meals. 

They’re often glorified candy bars with a sprinkle of protein powder. I was eating them on-the-go, thinking I was fueling myself, but I was just feeding cravings and crashes.

Once I started learning how to actually support my midlife body - through whole foods, protein, healthy fats, and fiber from real sources - everything started to click.

More energy. Better sleep. Fewer cravings. And finally…progress on the scale that didn’t require starving or overexercising.

Want to try this for yourself?

Start with something simple: brunch.

I have a free Brunch Recipe Guide packed with satisfying, hormone-friendly ideas to help you feel full, fueled, and happy (no food guilt required). It’s perfect for Easter weekend - or any weekend, really.

💌 Just click here to download the guide today!

 

The #1 Grocery Swap for Midlife Weight Loss (You’ll Wish You Did Sooner)

If you’ve been doing all the “right” things...eating healthy, working out, tracking macros...but still feel stuck with stubborn weight, sluggish energy, or inflammation, it’s time to take a closer look at your grocery cart. One of the biggest culprits hiding in your everyday foods? Seed oils.

These highly processed oils (like soybean, canola, and sunflower oil) sneak into everything from salad dressings to so-called “healthy” snacks, wreaking havoc on your metabolism, hormones, and overall health. For midlife women, this is especially frustrating because hormone shifts already make fat loss trickier. The last thing we need is something actively working against us.

Seed oils are loaded with omega-6 fatty acids, which, in excess, contribute to chronic inflammation, making it harder to lose weight, recover from workouts, and feel your best. They can also disrupt insulin sensitivity, leading to energy crashes and cravings. If you’ve been feeling constantly bloated, puffy, or just “off,” your body might be waving a red flag.

Ditching seed oils doesn’t mean giving up delicious food. Instead, swap them for stable, hormone-friendly fats like:

• Extra virgin olive oil for salad dressings and cooking
• Avocado oil for high-heat cooking
• Grass-fed butter or ghee for rich, satisfying flavor

Not only will these swaps support your metabolism, but they’ll also help balance hormones, reduce inflammation, and keep you feeling full and satisfied...without the blood sugar rollercoaster.

Small swaps add up, and this one is a game-changer. If you’re tired of spinning your wheels with weight loss and energy dips, start here. Next time you’re at the store, flip those labels and swap the seed oils for fats that actually fuel your body. Your hormones (and waistline) will thank you.

How to Beat the 3 PM Slump with Simple Nutrition Hacks

If you find yourself crashing mid-afternoon, reaching for a sugary snack or another cup of coffee just to keep going, you’re not alone. That 3 PM slump is real, but the good news is, you don’t have to just push through it. With a few smart nutrition tweaks, you can keep your energy steady all day long -> no caffeine overload required.

Your afternoon energy dip is often caused by a mix of blood sugar crashes, dehydration, and poor meal timing. If your lunch was too carb-heavy or lacking in protein, or if you haven’t had enough water, your body is going to let you know.

FASTer Way Hacks to Stay Energized

1. Balance Your Macros – A well-balanced lunch with protein, healthy fats, and fiber-rich carbs helps prevent that post-meal energy dip.
2. Hydrate, Hydrate, Hydrate – Dehydration can make you feel sluggish, so keep a water bottle nearby and aim for steady sips throughout the day.
3. Time Your Meals Right – If you’re intermittent fasting, make sure you’re fueling properly during your eating window so you’re not running on empty later.
4. Choose Smarter Snacks – Instead of a sugar rush, go for a protein-packed option like Greek yogurt with berries, almonds, or a protein smoothie to keep your blood sugar stable.

I swear by keeping my meals protein-rich and making sure I hit my macros for the day. If I feel that afternoon slump coming on, I check in with myself...have I eaten enough protein? Have I had enough water? A little extra movement, like a quick walk or stretching, also works wonders.

Your energy levels don’t have to crash every afternoon. A few simple nutrition tweaks can keep you feeling strong, focused, and ready to power through the rest of your day.

Ready to work together? Learn more about my next coaching session here.

The Truth About Intermittent Fasting (And Why It Works for Midlife Women)

If you’ve ever been told that intermittent fasting slows your metabolism, makes you lose muscle, or is just another fad diet, it’s time to set the record straight. These myths keep so many women stuck in an endless cycle of frustration, chasing results that never seem to last.

Intermittent fasting isn’t about starving yourself or skipping meals. It’s about giving your body time to reset, burn fat efficiently, and work with your hormones instead of against them. And for midlife women, that’s a game-changer.

What You Need to Know

• It won’t slow your metabolism – In fact, fasting can boost metabolic function and improve insulin sensitivity, making fat loss easier.
• You don’t have to skip breakfast – It’s all about choosing an eating window that works for your lifestyle.
• It supports lean muscle retention – Paired with strength training and proper nutrition, fasting can actually help preserve and build muscle.
• It’s not a fad – There’s solid science behind intermittent fasting, and it’s been used for centuries to support overall health and longevity.

The key is finding the right fasting window for your body. Some women feel amazing with a 16:8 schedule (fast for 16 hours, eat within an 8-hour window), while others thrive on a shorter fast. The best part? You have control. Take an intermittent fasting quiz and discover your perfect schedule!

If you’re tired of feeling sluggish, battling cravings, or struggling to see progress despite doing all the things, intermittent fasting might be the missing piece. When done right, it’s a simple, sustainable way to improve energy, balance hormones, and finally see results. 

Craving Chocolate Without the Guilt? Try This Chocolate Protein Mug Cake!

If you’ve ever found yourself staring at a cookie jar, trying to resist the temptation, you’re not alone. But what if you could satisfy that chocolate craving and fuel your body with protein at the same time? Enter: Chocolate Protein Mug Cake. It’s the perfect sweet treat that won’t derail your health goals.

Before I learned how to fuel my body, I thought enjoying chocolate meant sabotaging my progress. I used to think that to feel and look my best, I had to give up the foods I loved. But I’ve learned that it’s all about balance and choosing better ingredients. Now, I enjoy treats like this Chocolate Protein Mug Cake that fit perfectly into my plan - and I feel better than ever!

Recipe: Chocolate Protein Mug Cake

Ingredients:

• 1 tbsp. Coconut milk or non-dairy milk
• 1 scoop FASTer Way protein powder
• 1 tbsp. Dutch processed cocoa powder
• 1 tbsp. Fine coconut flour
• 1 tsp. Maple syrup
• 1 pinch Sea salt
• 1 Egg
• Avocado oil spray, for greasing the pan
• 1 tbsp. Dairy-free chocolate chips (optional)
• 1 tbsp. Non-dairy whipped topping or coconut cream (optional)

Instructions:

1. In a coffee cup or ramekin, combine the egg, salt, maple syrup, and non-dairy milk. Mix until well combined.
2. Add the coconut flour, cocoa powder, and protein powder. Stir until smooth.
3. Sprinkle chocolate chips on top or fold them into the batter.
4. Microwave for 90 seconds. Let sit for 2 minutes before enjoying.
   • For a brownie texture, microwave an additional 30 seconds.
   • For a molten chocolate cake consistency, microwave for 70 seconds.

This isn’t just a quick and delicious dessert...it’s a reminder that eating well doesn’t mean missing out on the foods you love.

3 Steps to Feel Strong, Lean, and Energized in Midlife

If you’re tired of trying every diet, every workout trend, and every quick fix out there without seeing real results, you’re not alone. So many women in midlife feel stuck - doing “all the right things” but still feeling drained, frustrated, and unsure what to do next.

Here’s the truth: it’s not your fault. Hormonal shifts, outdated diet advice, and one-size-fits-all fitness programs often work against your body instead of with it. But here’s the good news - you don’t need to settle for feeling “off” or out of balance. There’s a better way, and I’m here to walk you through it.

Step 1: Eat Real, Whole Foods (and Yes, Carbs!)
Forget cutting out food groups or obsessing over calorie counts. Instead, focus on fueling your body with nutrient-dense whole foods while balancing your hormones with intermittent fasting. This step alone can help reduce inflammation, stabilize energy levels, and reignite your metabolism.

Step 2: Dial in Your Macros
Macros are the game-changer you’ve been missing. Learning how to eat the right balance of protein, carbs, and fats for your body and goals can help you burn fat, build lean muscle, and feel incredible. The best part? You’ll feel full and satisfied - no crash diets here.

Step 3: Build Strength and Confidence with Workouts You’ll Actually Stick To
Workouts shouldn’t leave you dreading the next session or feeling totally wiped out. Instead, focus on simple, effective strength training designed for your stage of life. Combine that with the right support system, and you’ll not only see results but stay consistent - because consistency is where the magic happens.

This isn’t just another plan. It’s a system designed to work with your body, not against it. It’s about creating a sustainable lifestyle that helps you feel like the best version of yourself, no matter your age.

Are you ready to take the first step? Learn more about how my coaching can help you feel strong, lean, and energized in ways that last.

Cozy White Bean Chicken Chili for Hormone Balance and Detox

When winter hits, comfort food often feels like the enemy of our health goals. But what if you could have a cozy, satisfying meal that not only feels indulgent but actually supports your health?

Enter my White Bean Chicken Chili - a simple, one-bowl wonder that’s high in protein, packed with flavor, and loaded with detox-friendly ingredients to support your liver and gut health.

This recipe is perfect for midlife women navigating hormonal changes. It’s made with hormone-friendly ingredients like northern white beans, which are rich in fiber to support digestion, and a blend of warming spices that promote circulation and detoxification. Plus, it’s so easy to make that you can whip it up in under 20 minutes - because I know your to-do list is already full.

White Bean Chicken Chili Recipe
Serves 1

• 1 cup northern white beans
• 1 cup organic vegetable broth
• 4 oz diced organic chicken breast
• 1 cup finely chopped onions
• 1/2 tsp crushed red pepper
• 1 tsp cumin
• 1 tsp garlic powder
• 1 tsp oregano

Instructions:

1. Combine all ingredients in a medium-sized pot.
2. Heat on medium-high until it begins to boil.
3. Reduce heat and let simmer for 10–15 minutes, allowing the flavors to meld.
4. Serve topped with fresh parsley and enjoy.

Whether you’re on a detox or just looking for a nutrient-dense meal, this chili delivers the nourishment you need without sacrificing taste.

Why You Shouldn’t Skip Breakfast Before a Holiday Feast

With holiday gatherings and big meals in full swing, it’s tempting to skip breakfast to “save room” for the main event. But here’s the thing: skipping that first meal can set you up for overeating and feeling less than your best later on.

If you’re like many women navigating the holiday season, you’re trying to find balance - enjoying the moments without feeling sluggish or overly full. A balanced breakfast is your secret weapon for feeling energized, making mindful choices, and avoiding the post-meal regret.

Here’s why breakfast is a must before a big meal:

1. A Balanced Plate Keeps You Satisfied
   Starting your day with carbs, fats, and protein helps stabilize your blood sugar, keeping hunger in check. You’re far less likely to arrive at dinner ravenous, which can help you enjoy your meal without overdoing it.

2. Avoid Overindulging
   When you skip breakfast, hunger can take over by the time you sit down for a big meal. This often leads to snacking on appetizers and piling up your plate, leaving you feeling overly full and uncomfortable.

3. Make Better Food Choices
   A balanced breakfast helps you stay mindful. When you’ve nourished your body earlier, you can savor your holiday favorites in moderation, without feeling the need to go overboard.

What does a balanced breakfast look like?

• Carbs: Sourdough toast, oatmeal, or fruit for energy
• Proteins: Eggs, Greek yogurt, or lean meats to keep you full
• Fats: Avocado, nut butter, or seeds for long-lasting satisfaction

Here’s a festive idea: Try sourdough toast with almond butter and a sprinkle of cinnamon. It feels indulgent but keeps you on track.

If you’re ready to enjoy holiday meals without the guilt or discomfort of overindulging, it starts with one simple step: don’t skip breakfast!

Want more tips on navigating holiday eating? Let’s chat. My program is designed to help you enjoy the season while staying on track with your goals.

5 Simple Tips for Mindful Holiday Drinking

The holidays are here, and with them come festive drinks, parties, and plenty of opportunities to indulge. But guess what? You don’t have to feel like you’re sacrificing your health to enjoy the season.

Here are a few simple strategies to help you sip smart and stay on track:

1. Set a Limit for Yourself

Decide ahead of time how many drinks you’ll have, and stick to it. Creating a boundary allows you to enjoy the moment without going overboard.

2. Alternate Alcohol with Water

For every alcoholic drink, have a glass of water. This keeps you hydrated, slows your pace, and helps you feel great the next day.

3. Try Mocktails or Light Drinks

Skip the heavy, sugary cocktails and opt for lighter options like a vodka soda or wine spritzer. Or, explore festive mocktails for all the flavor and none of the alcohol.

4. Be Present in the Moment

Focus on the people, the laughter, and the memories—not just the drink in your hand. Mindful drinking is key to truly enjoying the season.

5. Savor Every Sip

Drink slowly, enjoy the flavors, and listen to your body. You’ll find it easier to stop when you’ve had enough.

Take Action This Holiday Season

If you’re ready to make lasting changes in your health, let’s chat! Click on email, and we can schedule a one-on-one call to see if my program is a fit for you.

Looking for a festive way to celebrate without the alcohol? I've got you covered! Download my FREE Mocktail Recipe Guide here.

The Guilt-Free Guide to Thanksgiving Leftovers

Thanksgiving might be behind us, but those leftovers are staring at you from the fridge, calling your name. For midlife women who want to stay on track while still enjoying the holiday vibes, there’s no need to feel stuck between indulgence and your health goals. Let’s talk about how you can make the most of those leftovers - deliciously and guilt-free.

First things first: balance is your best friend. Instead of loading your plate with just stuffing and pie, try mixing in fresh sides. Pair those hearty leftovers with crunchy veggies or a crisp salad. This not only lightens the meal but leaves you feeling energized, not sluggish.

Portion size matters, too. Smaller servings let you savor every bite without overdoing it. Focus on truly enjoying the flavors - you’ll be surprised how much more satisfied you feel when you slow down and make each forkful count.

And let’s get creative! Leftovers don’t have to feel like reruns. That turkey can transform into a protein-packed salad or a cozy soup. Roasted veggies? Toss them into a nourishing grain bowl. It’s all about keeping your meals fresh and avoiding that post-Thanksgiving slump.

By taking these simple steps, you’ll feel proud of your choices, stay on track, and be ready to tackle the week ahead. Who says leftovers can’t work in your favor?

Satisfy Your Sweet Tooth with These Low-Sugar Fall Treats

As the weather cools down and fall flavors start calling, many of us find ourselves craving comforting, seasonal treats. But if you’re trying to keep your sugar intake in check, finding options that feel indulgent without the sugar overload can be a challenge. That’s why I’ve rounded up a few of my favorite low-sugar fall treats that are both delicious and family-approved. These recipes bring all the cozy flavors of autumn without the added sugar spike, making them perfect for anyone focused on balanced eating - especially during a season known for sugary temptations.

Here are a few treats that taste indulgent but keep the sugar to a minimum. These recipes are simple, wholesome, and packed with ingredients that nourish, so you can feel good sharing them with your family (or saving a few for yourself!).

Pumpkin Oat Cookies

If you’re a pumpkin lover, these cookies are a must-try! Made with pumpkin puree and oats, they’re full of fiber and nutrients while still tasting like a treat. You can sweeten them with a bit of honey or maple syrup for that hint of sweetness without overdoing it. They’re perfect for lunchbox treats or a quick afternoon snack, especially when you want something that feels like a classic fall dessert.

Apple Nachos

This one is so easy, yet so satisfying! Slice up some crisp apples and drizzle them with nut butter (almond and peanut butter work well here). Sprinkle a little cinnamon on top, add some crushed nuts for a bit of crunch, and you have yourself a delicious, nutritious snack that feels like a treat. It’s a fun way to make fruit feel special and flavorful, and it’s a hit with kids and adults alike.

Sweet Potato Brownies

Yes, you read that right - brownies made with sweet potatoes! Mashed sweet potatoes add a natural sweetness and creamy texture to these brownies, making them rich and fudgy without a lot of sugar. They’re the perfect answer to a chocolate craving, with the added benefit of extra fiber, vitamins, and minerals from the sweet potatoes. This is one recipe you’ll want to keep around when you need a healthier chocolate fix.

These recipes are great for anyone looking to enjoy the flavors of fall without the sugar crash, and they’re proof that you don’t have to sacrifice taste for health. 

So, if want more low sugar treat ideas, click here for these and more tasty recipes that your family will love delivered to your inbox!

Fall Veggies That Boost Your Mood, Muscles & Metabolism

Fall Veggies to Boost Your Mood, Hormones, and Fat Loss!

Fall brings some incredible seasonal veggies that aren’t just tasty - they also pack a powerful punch for your mood, metabolism, and muscle health. Adding these to your diet can help keep you balanced and energized as the days get shorter. 

Pumpkin muffins

Here are three must-have veggies to enjoy this season:

🎃 Pumpkins: For a Boost in Mood and Energy

Pumpkins aren’t just for carving! Packed with Vitamin A, they help support both your immune system and your mood - just in time for the cooler months. Pumpkins are also high in fiber and low in calories, which promotes fullness without spiking blood sugar. The Vitamin A in pumpkins supports thyroid health, which is essential for maintaining energy and a healthy metabolism, both key to feeling your best. Try roasted pumpkin cubes as a cozy side or add pureed pumpkin to smoothies for a creamy, nutrient-packed treat.

🍠 Sweet Potatoes: Nutrient-Dense and Great for Fat Loss

Sweet potatoes are another fall staple that’s rich in fiber and Vitamin C, helping to manage cravings and steady blood sugar while boosting your immunity. With natural carbs and antioxidants, they provide sustained energy and can even assist in fat metabolism, as Vitamin C helps produce carnitine, a compound that aids in fat burning. Enjoy them baked, mashed, or in a warming fall soup for a satisfying, energy-supporting dish.

🥗 Leafy Greens: Relax and Recharge

Fall greens like spinach and kale are ideal for relaxation and muscle health. Rich in magnesium and calcium, they support muscle relaxation, improve sleep quality, and help manage cortisol levels (the stress hormone), which is vital for keeping mood and energy stable. These greens also support muscle function and bone health, crucial for staying active and strong. Add them to soups, stews, or sauté with garlic for a quick, nutrient-rich side.

Take advantage of fall’s bounty to fuel your body and lift your spirits 🍂

Want More Ideas?

From roasting to blending, fall veggies are versatile and nutrient-dense. If you're looking for simple, delicious recipes to include these seasonal superfoods in your meals, check out my Free Fall Dinners Guide, sign up for my weekly newsletter and follow me on Instagram!

Spiced Apple Protein Baked Oats

Fall mornings call for something warm and nutritious! My Spiced Apple Protein Baked Oats are perfect for fueling your day while keeping you cozy. Quick, easy, and packed with protein!

Here’s the recipe:

1️⃣ Mix 1/2 cup rolled oats, 1/2 diced apple, 1 scoop vanilla protein powder, 1 tsp cinnamon, 1/4 tsp nutmeg, 1/4 tsp baking soda, pinch of salt and 1/3 cup almond milk in a baking dish.
2️⃣ Bake at 350°F (175°C) for 18-20 minutes until golden and set.
3️⃣ Top with maple syrup, nuts, or seeds if you like!

✨ For an extra protein boost, stir in one egg before baking!

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Why You Should Be Adding Pumpkin to Your Meals (Hint: It’s Not Just for Fall!)

Pumpkin isn’t just for spicing up your fall decor - it’s a nutrient powerhouse you can enjoy all year round. Whether you're trying to add more fiber to your diet, boost your vitamin intake, or simply switch up your meals, pumpkin has got you covered. It’s packed with vitamins A and C, fiber, and antioxidants, which help boost your immune system, support healthy skin, and keep you feeling full longer. Plus, it adds a natural sweetness to recipes without the extra sugar.

Here are three simple ways to incorporate pumpkin into your meals:

1. Pumpkin Protein Pancakes (or Waffles!)
   Pumpkin adds a great texture and flavor to pancakes, making them the perfect fall breakfast. If you're like me and find flipping pancakes a little tricky, use a mini waffle maker instead! These Pumpkin Protein Pancakes are packed with nutrients and will keep you feeling full and energized throughout the day. Check out my recipe below!

2. Add Pumpkin to Smoothies
   If you’re looking to switch up your usual smoothie, add a scoop of pumpkin puree for extra fiber and creaminess. It blends perfectly with vanilla protein powder, cinnamon, and almond milk for a tasty and filling post-workout treat.

3. Pumpkin in Soups
   Pumpkin’s smooth texture and natural sweetness make it a great base for hearty fall soups. Add some pumpkin puree to your favorite soup recipe to thicken it up while sneaking in extra vitamins and antioxidants.

How do you like to add pumpkin into your meals? Let me know in the comments!

Pumpkin Protein Pancakes Recipe

Here’s my go-to pumpkin pancake (or waffle) recipe:

Ingredients:

• 1/3 cup All-Purpose Gluten-Free Flour
• 1/2 tsp Baking Powder
• 1/3 tsp Pumpkin Pie Spice
• 1/3 cup Unsweetened Almond Milk
• 2 2/3 tbsps Pureed Pumpkin
• 1/2 Egg
• 2 tsps Maple Syrup
• 1/8 tsp Ghee (melted, divided)
• 1/2 scoop FASTer Way Vanilla Protein Powder

Instructions:

1. Mix flour, baking powder, pumpkin pie spice, and protein powder in a bowl.
2. In a separate bowl, whisk almond milk, pumpkin purée, egg, maple syrup, and 2/3 of the melted ghee.
3. Combine wet and dry ingredients until smooth.
4. Heat a pan over medium-low, brushing with ghee. Scoop 1/4 cup batter per pancake and cook for 2-3 minutes, then flip and cook another 1-2 minutes.
5. Repeat and enjoy! (Or, use a mini waffle maker like I do for an easy twist!)

Setting the Record Straight on Nutrition for Women Over 50

If you’re like many women over 50, navigating the world of nutrition can feel like swimming through a sea of conflicting advice. With hormone changes affecting everything from energy to weight, it's important to know what really works - and that’s what I’m here for. I want to be your go-to source of truth in a world full of noise.

Let’s clear up some common myths once and for all:

Carbs make you gain weight.
🍞 Carbs have gotten a bad rap, but they’re essential for energy - especially as we age. When paired with whole food nutrition, they can absolutely be part of a healthy, balanced diet that supports fat loss and muscle maintenance. It’s all about choosing the right kinds of carbs (hello, whole grains and veggies!) and timing them to work with your body, not against it.

❌ Eating fat makes you fat.
🥑 This one has been around forever, but it's time to debunk it. Healthy fats are actually crucial for hormone balance, brain function, and overall health. Not only that, they can even aid in weight loss by keeping you satisfied and helping your body burn fat more effectively. Avocados, nuts, and olive oil are your friends!

❌ You need to eat every 2-3 hours to boost metabolism.
⏰ This is a popular one, but the reality is that your metabolism isn’t like a fire that constantly needs stoking. What matters more is listening to your hunger cues and eating when you’re truly hungry. Intermittent fasting can even help reset your metabolism and optimize fat burning, a strategy many of my clients find empowering as they move through perimenopause and menopause.

As women, especially in midlife, our needs shift. Hormones, metabolism, and muscle mass all play critical roles in our ability to feel strong, maintain a healthy weight, and live with purpose. My goal is to provide simple, effective strategies that fit into your lifestyle. No crazy diets, no endless cardio - just real food, smart movement, and sustainable changes that work for you, not against you.

Whether you're struggling with fatigue, stubborn weight gain, or frustrating hormone shifts, know that you're not alone. Let’s navigate these changes together and focus on what truly works to help you thrive.

Ready to learn more about how you can thrive in midlife with balanced nutrition, movement, and a supportive community? Join my upcoming program and start feeling your best today!