Healthy BBQ Swaps That Still Taste Like Summer

We just fired up the grill for the first time this summer and let me tell you, nothing says “season’s here” like that first batch of grilled burgers. But there was a time when I didn’t feel this excited about BBQ season. I used to leave cookouts feeling bloated, tired, and like I had to start over again the next day.

Even when I tried to make “healthy” choices, I often ended up nibbling around the main dishes and feeling unsatisfied, only to snack later at home. Sound familiar?

These days, I come prepared. I focus choosing simple swaps that still taste like summer but don’t leave me feeling inflamed, foggy, or off track the next morning.

Here are a few of my go-to strategies:

1. Protein First
Grilled chicken, grass-fed burgers, shrimp skewers, or salmon are flavorful and satisfying. I usually skip the oversized bun and load up on avocado or lettuce wraps for extra fiber and healthy fat.

2. Smarter Sides
Instead of the usual potato or pasta salad, I go for sides that feel lighter but still satisfy. Think air-fried sweet potato fries with sea salt or grilled veggie skewers. I also love watermelon-cucumber salad with fresh mint and lime for something refreshing and hydrating.

3. Better Treats
I love having something sweet that doesn’t derail my energy or digestion. Protein popsicles or a colorful fruit platter are usually a hit and easy to prep ahead.

4. Hydration Matters
I skip the soda and sweet cocktails and go for sparkling water with fruit or a mocktail with electrolytes. Staying hydrated helps me feel my best through long, sunny afternoons.

BBQ season doesn’t have to be about restriction or guilt. With just a few smart choices, you can enjoy the fun, feel good about what you’re eating, and still keep your progress moving forward.

Ditch the Gym (Sometimes): 3 Summer Activities That Count as a Workout

If you’ve been craving a break from the gym this summer, let me offer you some permission: your movement doesn’t have to happen inside four walls to count.

In fact, for women navigating the menopausal transition, swapping one traditional workout each week for something fun, fresh, and outdoors can actually support your body in ways that feel more energizing and less depleting.

These are my top three favorites, and they’ve all earned a regular spot in my summer routine:

1. Pickleball with friends
Pickleball is hands-down my new favorite summer activity. I play with the ladies from Portsmouth Women's City Club and we have a blast. It’s sneaky exercise, with quick bursts of movement, agility, and laughter built in. What I love most is how it gets my heart rate up and keeps me moving without feeling like a workout. For women in midlife, that combination of movement and joy is gold for stress reduction and hormone balance.

2. Trail Walks and Hikes with the Dogs
Long walks with Quincy and Moose are one of the simplest ways I keep my body moving, especially when we find trails with water views. Getting outside, breathing fresh air, and climbing gentle inclines is great for your legs and heart health. It’s also grounding, which helps regulate cortisol. When hormones are shifting, activities like this are a powerful way to stay active without overstressing your system.

3. Paddleboarding on the Seacoast
Paddleboarding is something I miss deeply from my years living in Hong Kong and Hawaii. It works your core, arms, and balance, but it also connects you with nature and rhythm in a way few other workouts do. I would love to get back on the water here on the Seacoast this summer. For anyone looking to cross-train without high impact, this is a beautiful option.

Why This Matters
During perimenopause and menopause, your body becomes more sensitive to stress, including physical stress from intense workouts. That doesn’t mean you stop strength training or challenging yourself, but it does mean learning when to mix in movement that supports recovery, reduces inflammation, and boosts mood without wearing you out.

Subbing in one of these activities once a week can help you stay consistent while giving your body and mind exactly what they need. Plus, it's just fun to embrace summer activities with friends and family!

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.