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!

Road Trip: Cape Cod Hydrangea Festival

Back in July we took a two day road trip for the Cape Cod Hydrangea Festival. The festival was in many places on the Cape, but since we wanted to stay in Hyannis, we focused on events in the Upper and Mid Cape area.

After crossing the Sagamore Bridge, our first stop was at the Heritage Museums and Gardens in Sandwich. This looked like the place to be to see the most hydrangeas and it did not disappoint.

We saw fun artwork like this throughout the gardens.

Bonus feature was a Carriage to Classic car exhibit, which made mrC very happy! He used to have a car like this.

Our next stop was the village of Sandwich to do a historic walking tour of showpiece yards and gardens. We were given a map to do a self guided tour of featured homes we could visit in the village Sandwich. There was also the option to join a group, but we wanted to go at our own pace.

After the walking tour, we grabbed smoothies and a gluten free sandwich at a local place called Beth's (so good). Then we walked all the way to Sandwich Boardwalk - we were last here Summer 2016. It was quite crowded with beach-goers and kids jumping off the bridge.

For dinner we went to Anejo Mexican Bistro for dinner, a place we knew well from our summers in Falmouth, and was a nice, easy walk from our hotel. On the way back we stopped for Katie's homemade ice cream.

The next day we planned to take a Hyannis sight-seeing boat cruise, but the weather was too windy to go out and they cancelled. Our plan B for the day was walking the Kennedy Legacy Trail. I do not recommend walking this in flip flops!

The trail had ten different spots for us to explore and learn a little bit more about the Kennedy family and their life in Hyannis. The JFK Memorial Park had a fountain that is reminiscent of the eternal flame reimagined on water. We also got to see where JFK made his acceptance speech at the Hyannis Armory, where they went to church and the museum.

We enjoyed some good food, keeping it clean and healthy leaning into gluten free and dairy free options which was pretty easy because there were a lot of options.

One food highlight was getting to eat at The Daily Paper. This place had the best GF breakfast sandwich on an English muffin when we had breakfast here after I ran the Ragnar Cape Cod in 2014 and it was still on the menu! Highly recommend having breakfast here.

How Gluten is Ruining Your Fitness Goals

When I first meet with new clients, they often do not understand the impact of gluten on our fitness goals. Whether you're trying to lose weight, gain muscle, or improve your health, understanding gluten's role is key. 

Let's break down what this pesky thing is….gluten is a protein found in wheat, barley, and rye. It's in foods like bread, pasta, and many processed items. Some people avoid it due to gluten sensitivity or celiac disease. 

Gluten can cause inflammation and bloating, making weight loss harder. Many gluten foods are high in calories and low in nutrition, so avoiding them can help if you are trying to clean up your meals.

When it comes to working out, gluten can play a role in your results…or lack of results! Gluten can affect nutrient absorption, hindering muscle recovery and growth. It can also lead to being more tired which leads to less effective workouts.

In 2013, my husband and I decided to go wheat-free after reading Wheat Belly: Lose the Wheat, Lose the Weight, and Find Your Path Back to Health. We cleared out our cabinets and began the experiment without any specific medical issues or health concerns, simply curious about the potential benefits. Within the first week, we noticed increased energy and mental clarity, realizing we had been feeling less than optimal before eliminating gluten.

Going gluten-free doesn't have to be complicated. Start by focusing on naturally gluten-free foods like fruits, vegetables, lean proteins, and most dairy products. When shopping, look for gluten-free labels on packaged foods and explore the growing variety of gluten-free options available. 

For a simple meal idea, try a quinoa salad with mixed greens, cherry tomatoes, cucumbers, and a lemon vinaigrette. Another easy option is a stir-fry with chicken, broccoli, bell peppers, and gluten-free soy sauce served over brown rice. With a few mindful choices, enjoying a gluten-free diet can be both delicious and hassle-free!

One of my clients cut out gluten and saw amazing results. She came to me feeling that she was stuck in a plateau. With her custom macros set, she avoided gluten and focused on eating the right amount of the right foods. She told me in the first week she could see and feel a difference in her core, just by changing the way she ate.

If you have noticed that your foods may be impacting your sleep or energy levels, please reach out to me. I would love to share a few resources I have to help you navigate this and determine if removing gluten from your meals will help.

Midlife Fitness Essentials: Best Exercises to Stay Fit and Strong

Staying active in midlife is crucial for maintaining strength, flexibility, and overall health. Regular exercise can help prevent chronic diseases, improve mental health, and enhance the quality of life. This post highlights the best exercises to keep you strong, active and thriving during midlife.

Strength training is essential for preserving muscle mass and bone density, which tend to decrease with age. Incorporate exercises like squats, lunges, push-ups, and weightlifting into your routine. Aim for two to three sessions per week, focusing on all major muscle groups.

Cardio exercises are vital for heart health and overall endurance. Activities like brisk walking, jogging, cycling, and swimming can elevate your heart rate and improve cardiovascular fitness. Aim for at least 60 minutes of moderate-intensity and 90 minutes of light cardio per week.

Maintaining flexibility and mobility can prevent injuries and improve the range of motion. Incorporate stretching exercises or yoga into your routine to keep your muscles and joints flexible. Focus on stretches that target major muscle groups and hold each stretch for 15-30 seconds.

Mind-body exercises like yoga and Pilates combine physical movement with mental focus, promoting overall well-being. These exercises improve flexibility, strength, and balance while reducing stress. Incorporate a few sessions into your weekly routine for a balanced approach to fitness.

Regular exercise is key to staying strong and active during midlife. By incorporating a variety of exercises into your routine, you can maintain your physical health, enhance your mental well-being, and enjoy a higher quality of life. Start today and reap the benefits of a fit and active lifestyle. If you need more personalized support, consider joining my coaching program.

What is your favorite form of exercise? Comment below!

Unlocking Food Freedom: My Key Strategies for Conquering Fat Loss Plateaus

Today, I'm getting real, sharing my story, and talking about a common challenge many of you have faced or may be facing—plateaus in fat loss. Ever felt like you're doing everything right but still not seeing results? You're not alone. Keep reading to explore why this happens and how to move past it.

Shifting from strict dieting to embracing food freedom was a game changer for me. It’s about understanding how whole foods make your body thrive and focusing on nourishment rather than restriction. This approach can help break those frustrating plateaus.

My first diet was all about counting calories and trying to stay below a certain number that I don't even know where I got. I wrote everything down in a notebook, bought a lot of 100 calorie snack packs and was always so proud of myself when I hit my goal. 

Forget about micromanaging every calorie. Focus on food choices that make you feel good and fuel your body effectively. Food freedom is about enjoying a varied diet that satisfies and nourishes you without obsessing over every detail. For instance, instead of strictly counting calories, focus on the quality of foods like fresh fruits, vegetables, and lean proteins that keep you energized and satisfied. This way, you’re not just eating to fit a number, but to fulfill your body’s needs. My husband recently shared a quote he saw with me that sums it up perfectly: Too many people are focused on calories when we should be focused on ingredients!

When I was trying to eat as little as possible, I was not giving my body what it needed. I was miserable. I was hungry all the time, tired and kept getting injured and/or sick. It's not just about eating less; it's about eating right. Learn to listen to your body and respond to its needs, not a one-size-fits-all diet plan.

Intuitive eating empowers you to identify and honor your hunger signals. This could mean choosing a hearty smoothie for breakfast when you're really hungry, which keeps you full and focused, rather than just a cup of coffee that might leave you famished later. This approach helps to stabilize your energy levels and maintain a healthy weight naturally.

On top of trying to eat less, I was so focused on exercising more. I sometimes did two 60 minute intense cardio workouts on the same day, plus go for a run. Exercise was a chore. It wasn't fun. I never thought you could see progress from just 30 minute workouts. In reality, shorter, more sustainable workouts can be more beneficial than hours of cardio, preventing burnout and promoting better fat loss results. 

Effective exercise is about quality, not quantity. Incorporating activities like a 30-minute HIIT session or a fun dance class into your routine can be more enjoyable and easier to maintain than lengthy sessions on the treadmill. These types of workouts can boost your metabolism and enhance your fitness without overwhelming your schedule or motivation.

Ready to break free from dieting frustrations and embrace a healthier lifestyle? Join my program today and start your journey to real food freedom. If you have any questions or need a little extra guidance, don’t hesitate to send me a message or drop a comment below.