Ok, ladies, let's talk about working it out in the kitchen. Our bodies at 40 isn't quite the same as it was in our 20's or even our 30's. What we eat (or don't eat) now plays an even more critical role in how we look, feel, and even think. While 40 can be a fantastic milestone with a decade of newfound confidence, wisdom, and a clearer sense of self - it's time we started being honest with ourselves: our health equals our wealth and if you're unhealthy, you're no good to anyone else, not even yourself. It's time for a change. This change isn't about restrictive diets or chasing an unattainable "perfect body," it's about empowerment through nutrition. It's about understanding why healthy eating becomes your superpower for thriving in our 40's and beyond. This my fridge. It looks a lot different than it did a few years ago. 10 years ago my fridge would be lucky to store a bottle of water in it. I'm not saying I didn't drink water, I just didn't store anything in my fridge for too long. I rarely went grocery shopping and I hardly ever cooked. I lived a fast pace life and ate out on most days. Whether I was working or traveling, being in the kitchen preparing food was not a priority to me. Luckily for me, I had a very active lifestyle which kept me on my toes and moving around nearly 24/7. I didn't own a car so I walked everywhere I went. I had a beach cruiser that I rode on the beach 3-4 times a week. I also danced, ran, swam, and took 3 flights of stairs up to my apartment everyday. I didn't spend a lot of time being still, so my metabolism was always working, which kept me in shape. These days, at 40, life has changed a little bit. Therefore, I, too have had to make some changes. The first change was simply being kinder to my body. Listening to it, paying attention to it, being intentional about what I fed it, how I used it, and knowing when to rest it. Here are 4 tips on how you can do the same! 1. Battling the Metabolic Slowdown One of the most common things I kept hearing about turning 40 was "your metabolism is going to slow down!" And it's true. Muscle mass decreases with age, muscles also help burn more calories. With hormonal shifts happening in our bodies, it changes the way our body stores fat, which means gaining weight in areas we don't wish to gain it (stomach, back, & face) But there's help! Here's what you should prioritize eating to help fight against this shift: Lean Protein: lean protein include foods like chicken, fish, legumes, tofu, and turkey. These foods help to maintain and build healthy muscle mass while keeping your metabolism going. Fiber-Rich Foods: Whole grains, fruits, and vegetables are packed with fiber. Fiber helps with digestion and keeps you feeling full throughout the day. It also helps regulate your blood sugar, preventing your body from experiencing energy crashes and sugar cravings. Smart Fats: Healthy fats can be found in avocados, nuts, seeds and olive oil. These provide sustainable energy and support your hormonal balance. The best part though, is while all of these foods work together, they do so without contributing to weight gain. 2. Supporting Hormonal Health For a lot of women, our 40's mark the beginning of perimenopause. This comes with a roller coaster of emotions, and symptoms that play a part in weight gain. Things like hot flashes, anxiety, depression, even disrupted sleep can all be tied to perimenopause. Again, the foods you eat can help combat these changes: Phytoestrogens: Foods like flaxseeds, soy and legumes contain compounds that mimic estrogen in the body. These can potentially help alleviate some perimenopausal symptoms. Omega-3 Fatty Acids: These can be found in fatty fish like Salmon. They can also be found in walnuts and chia seeds. These are the healthy fats our body needs as they're anti-inflammatory and support healthy brain function. Calcium and Vitamin D: Both of these are crucial for bone health, which become even more important as we age. The older we get, the lower our estrogen levels decrease. Dairy, plant milks, leafy greens and even sun exposure are your best friends. Also, incorporating daily multi-vitamins play a part as well. 3. Boosting Energy & Brain Power Between work, life, family and other responsibilities, we don't have time to put ourselves first. It always feels like we have to juggle everything in our lives. That being the case, it's important that we have enough energy to keep going. Here's how eating properly can help with this: Consistent Blood Sugar: Choosing to fuel your body with complex carbs rather than sugar prevents energy spikes and crashes. Complex carbs like brown rice, quinoa, bananas, pears, potatoes and almonds provide you with steady fuel throughout your day. Iron-Rich Foods: Red meat, spinach, lentils and fortified cereals like Cheerios or Corn Flakes are good sources of Iron-Rich Foods. If you're experiencing heavy periods, and fatigue, these could be signs of an iron deficiency. Eat your way back to health! Antioxidant-Rich Foods: Colorful foods and veggies like Kale, Spinach, Broccoli, blueberries, strawberries and oranges help protect your cells from damage. Cells found in your brain thrive off these type of foods while maintaining cognitive function and memory. 4. Protecting Long-Term Health Your dietary choices will be the road you take that usher you in to your 50's, 60's and beyond. This is your chance to be on the right path and prevent yourself from developing chronic illnesses and diseases. Here's why maintaining your health and eating healthy helps: Heart Health: A diet rich in fruits, veggies, whole grains and healthy fats - low in saturated fat and sodium can help reduce the risk of heart disease (which becomes the leading health concern for women post-menopause.) Bone Density: As mentioned, calcium and vitamin D are vital to combat bone loss and reduce the risk of osteoporosis. Keep your bones strong to prevent them from breaking. Cancer Prevention: A diet focused around plants, with limited processed food and red meat can help lower the risk of getting certain cancers. Gut Health: A diverse, fiber-rich diet supports a healthy gut microbiome, which impacts everything from your immunity, your skin, and even your mood. Don't ignore your gut! The Bottom Line Here is to Invest in Yourself! Invest in your health now, or invest in your healthcare later. Eating healthy in your 40's isn't about depriving or starving yourself from having the foods you enjoy. It's about making conscious choices that empower you and provide the right nutrients for your body. Eating healthy is an act of self-care all in itself. It's an investment in your energy, your mood, your long-term health and ultimately your life. It's never too late to start over. Ditch the guilt and embrace the change. Start fueling yourself today so you can have the fuel you need for the future! Commit to one new healthy eating habit each week and overtime it'll become the norm for you.

Life gets busy, and eating healthy can sometimes feels like the last thing you want to do. But here are just a few of my favorite healthy and nutritious meals that can be made in 30 minutes or less , most only have 10 ingredients (or less!) It's time to feed your body the right stuff without spending hours in the kitchen. These simple meal prep ideas are designed to taste great, save time and keep you healthy. Check these out! 1. Sheet Pan Sausage & Veggies This is the ultimate "set it and forget it" meal. Perfect for a protein-packed lunch or dinner. Ingredients (6-8): 1 lb chicken or turkey sausage (pre-cooked, sliced) 2 bell peppers (any color, chopped) 1 head broccoli (chopped) 1 red onion (chopped) 2 tbsp olive oil 1 tsp garlic powder 1 tsp Italian seasoning Salt & pepper to taste Directions: Preheat oven to 400°F. Toss veggies with olive oil, garlic powder, Italian seasoning, salt, and pepper. Spread on a large baking sheet with sliced sausage. Roast for 20-25 minutes, or until veggies are tender. 2. Mediterranean Quinoa Bowls Fresh, light, and full of flavor! These bowls are perfect for a refreshing lunch. Ingredients (9): 1 cup cooked quinoa 1 cucumber (diced) 1 cup cherry tomatoes (halved) 1/2 cup Kalamata olives (sliced) 1/4 cup crumbled feta cheese 2 tbsp olive oil 1 tbsp lemon juice 1 tsp dried oregano Salt & pepper to taste Directions: Cook quinoa according to package directions. In meal prep containers, divide cooked quinoa. Top with diced cucumber, cherry tomatoes, sliced olives, and feta. Whisk together olive oil, lemon juice, oregano, salt, and pepper for the dressing. Store dressing separately and add before eating. 3. Chickpea & Spinach Curry A tasty and easy vegan option that's rich in flavor. Serve with rice or quinoa. Ingredients (9): 1 tbsp coconut oil 1 onion (chopped) 2 cloves garlic (minced) 1 can (15 oz) chickpeas (rinsed and drained) 1 can (14.5 oz) diced tomatoes 1 can (13.5 oz) full-fat coconut milk 2 tbsp red curry paste 5 oz fresh spinach Salt to taste Directions: Heat coconut oil in a large pot over medium heat. Sauté onion until softened (5 min). Add garlic and curry paste, cook for 1 minute until fragrant. Stir in chickpeas, diced tomatoes, and coconut milk. Bring to a simmer, then stir in spinach until wilted. Season with salt. Divide into containers, optionally with cooked rice. 4. Bell Pepper Pizza Slices A low-carb, healthy option that comes together in minutes. Ingredients (6): Bell peppers (any color, split in half the long way) 1/4 cup low fat mozzarella cheese Turkey pepperoni slices 1/4 cup pizza sauce 1 tsp Olive Oil 1/2 tsp Italian seasoning Directions: Preheat the oven to 400°F. Lightly spray a baking sheet or baking dish with cooking spray, or line it with parchment paper. Slice the bell pepper in half lengthwise, from the stem to the bottom. Carefully scoop out all the seeds and white membranes. Place the cut peppers on your baking sheet and drizzle with olive oil and Italian seasonings. Bake them for 10 minutes to prep them. Remove peppers from oven and spoon the pizza sauce evenly into each pepper half. Sprinkle mozzarella inside and place turkey pepperonis on top. Return the peppers to the over and bake for another 10-15 minutes, or until the cheese is melted. Allow them to cook before serving. 5. Lemon Herb Chicken & Asparagus Simple, elegant, and packed with nutrients. This makes for a delicious satisfying meal. Ingredients (7): 1 lb boneless, skinless chicken breasts (sliced into cutlets or bite-sized pieces) 1 bunch asparagus (trimmed) 2 tbsp olive oil 2 tbsp lemon juice 1 tsp dried mixed herbs (like Herbes de Provence or Italian seasoning) 1/2 tsp garlic powder Salt & pepper to taste Directions:  Preheat your oven to 400°F. Line a large baking sheet with parchment paper. Season the chicken with olive oil, lemon juice, the dried herbs, and garlic powder. Season the Asparagus with olive oil, lemon juice, dried herbs, and a pinch of salt and pepper. Spread the seasoned chicken and asparagus out on the baking sheet. Place the sheet pan in the oven. Bake for 15 to 20 minutes, or until the chicken is fully cooked. Remove from the oven and serve. You can squeeze a little extra fresh lemon juice over the top before serving for an extra flavor!