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Some days, cooking feels like climbing a mountain in flip-flops.
You’re tired. You’re stretched thin. Or you’re just not feeling it… and the idea of planning a “balanced meal” makes you want to order takeout and call it a win. Been there. But here’s the thing: healthy eating doesn’t have to mean complicated recipes or hours in the kitchen. It’s about finding what works for you! — messy schedules, busy brains, low-energy days and all. Here’s how I keep things simple, stress-free, and still nourishing: 1. Have a few “bare minimum” meals on standby Think of these as your no-brainer meals. The ones you can make half-asleep or when you’re totally over it. For me, it’s a stir fry, or taco night, or a frittata with veggies and cheese. Pick 2–3 meals you can always count on. Keep the ingredients stocked. And don’t overthink it — boring and easy is better than skipping meals or ordering something that leaves you feeling blah. 2. Make snack plates a thing Grab a plate. Toss on a few protein + carb + fat options. Done. Ideas: ✔️ A boiled egg or leftover rotisserie chicken ✔️ Rye crackers or a piece of sourdough bread, or ezekiel toast ✔️ Veggies + black bean dip or tzatziki ✔️ Fruit or nuts or both It’s basically adult Lunchables, and they 100% count as meals. (I love this as a yummy easy lunch) 3. Prep just one or two things ahead Meal prep doesn’t have to mean five identical Tupperware containers. Try roasting a tray of veggies, cooking a batch of quinoa, or washing and chopping fruit. That way, when you're hungry later, it’s way easier to throw together a meal or healthy snack, instead of nibbling on chocolate, or cookies when you get home from work or start cooking and are starving, you can snack on fruit or get the meal going quickly without having to start from scratch. 4. Frozen and canned foods are your quiet heroes Don’t underestimate frozen peas, carrots or spinach and canned lentils and chickpeas... I love frozen edamame, just boil for 4 minutes, strain the water, add salt and enjoy on salads or as a snack. They're fast, affordable, and often just as nutritious as fresh. Keep your pantry and freezer stocked so busy-day meals or snacks don’t have to be a whole production. 5. Stop aiming for perfect, aim for easy and delicious in 30 minutes or less. You just need food that gives your body energy and helps you feel good. I love making “Eggroll in a Bowl”. (See recipe below.) You can buy a bag of shredded cabbage and carrots for this recipe using staples such as soy sauce, ginger, ground turkey or ground beef. This can be a meal for your family or dinner and lunches for you. https://www.evolvingtable.com/egg-roll-in-a-bowl-paleo-keto/#wprm-recipe-container-8898 If you want help creating an actual “busy week game plan” or just need fresh ideas that work with your lifestyle, I’ve got you. Book a call or shoot me a DM — we’ll make it doable together.
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Let’s talk about metabolism.
If you’re in your 40s or 50s and it feels like your body is playing by a completely new set of rules, you’re not imagining it. What used to work, like skipping snacks or adding a few extra walks, might not cut it anymore. And while there’s a ton of advice floating around out there, a lot of it is either outdated, oversimplified, or just plain wrong. So today, I want to bust a few of the biggest metabolism myths I hear from midlife women and share what actually helps. Myth 1: My metabolism is broken This one comes up a lot. And I get it. When the scale won’t budge and your energy feels off, it can feel like something in your body has totally given up. But the truth is, your metabolism isn’t broken. It’s adjusting. During perimenopause and menopause, hormone levels shift. That affects everything from how you store fat to how hungry you feel to how your muscles function. Your metabolism is responding to those changes, not shutting down. And with the right support, you can feel more in control again. Myth 2: Eating less will fix it It makes sense on paper. Less food, less weight. But in real life, it often backfires. When you consistently under-eat, your metabolism slows down to conserve energy. That means it burns fewer calories and you feel more tired. Tired people move less, crave more, and usually end up eating more later anyway. Instead, focus on eating enough protein, keeping your blood sugar stable, and fuelling your movement with food that actually gives you energy. Myth 3: Cardio is the best workout for fat loss We’ve been told to hit the treadmill if we want to burn fat.Yes, aerobic exercise is good. But strength training is actually the game changer, especially in midlife. Muscle mass helps your body burn more energy at rest. And after 40, we start to lose muscle naturally. By building muscle through strength training, you’re not just supporting your metabolism. You’re also protecting your joints, bones, and long-term health. Myth 4: Supplements will fix it all There’s no shortage of “metabolism boosters” out there. But no supplement can make up for lack of sleep, high stress, or poor nutrition. Supplements can support a good foundation, like a multivitamin, but they are not a replacement for it. Focus on daily habits first. Get your vitamins and minerals from lots of vegetables and fruits. So what actually helps? Here’s what I recommend to my clients and practice myself:
If you're feeling stuck, you're not alone. And you don't have to figure it all out by yourself. You’ve got this. Andrea There’s something about spring that feels like a fresh start. The snow melts, the sun sticks around longer, and all of a sudden, I’m craving lighter meals, fresh greens, and foods that feel alive again. If you’ve ever noticed your body naturally wanting different foods when the seasons shift, you’re not imagining it. I’m here to help you lean into that with some real talk on seasonal eating in Canada.
I know “seasonal eating” can sound a bit trendy, but it’s really just about syncing your nutrition with what’s naturally available. And in Canada, that can be a bit of a rollercoaster, depending on where you live. But the benefits? More flavour, more nutrients, and often, fewer food miles (not to mention your grocery bill might thank you). What’s in Season in Canada Right Now (Spring) Spring is kind of a transition season. We’re moving out of the hearty stews and root veg mode, but we’re not quite at peak farmers' market bounty yet. That said, there are some gems that start popping up — especially in southern regions like Ontario and parts of B.C. Here’s what I keep my eyes out for in early to mid-spring:
How I Shift My Eating in Spring I always tell clients: listen to your body. In spring, I’m ready for some crisp textures, tangy flavours, and foods that make me feel energized instead of weighed down. This doesn’t mean I cut out all warm meals (Canadian springs are unpredictable), but I do start:
Nobody wants a sad pile of leaves. A good spring salad needs balance: something fresh, something creamy, something crunchy, and a little protein to make it stick. Here’s a go-to combo I’ve been loving:
I still prep, but I keep it flexible this time of year. My fridge usually has:
Spring Supplements & Habits Even though the sun may be peeking out more, continue to take your vitamin D supplement or start taking it. Canadians are often very low in the spring especially after a long dark winter. I also like to boost my gut health with probiotics and fermented foods like kimchi or miso. Hydration needs also go up as we become more active and start sweating more outdoors — so don’t wait until summer to up your water game. Your Spring Takeaway Seasonal eating doesn’t have to be all-or-nothing. Start small: grab a bunch of local asparagus and figure out three ways to use it this week. Check out a farmers’ market near you, or look for the little “Product of Canada” tag (and organic tag) in stores. Notice what foods your body’s asking for now that the seasons are shifting, and honour that. I’ll be back with a Summer Edition, so if you try any new spring faves, DM me on IG (@agc.fitness) or shoot me an email. I’d love to hear what’s on your plate — wherever in Canada you’re eating from. Let’s make spring feel good, one meal at a time. Andrea Let’s be real, great sex isn’t just about chemistry and passion. Nutrition plays a major role in how you feel between the sheets (or wherever). I’ve seen it myself and heard it from plenty of others: what you eat can make a difference. So, let’s talk about how you can eat your way to feeling more confident, connected, and totally into it. 💫
🍓 Food for Your Libido: What’s On Your Plate Matters Here’s the deal—your diet can actually boost your sex drive. Foods that include B vitamins improve energy, circulation and cell function. Eating nutrient-dense foods (like greens, berries, mushrooms, whole grains, and lean proteins) helps keep your energy high. These foods are packed with vitamins, minerals, and antioxidants that keep hormones balanced. Basically, you’re eating your way to better sex. 🦪 Zinc: The Unsung Hero of Libido Ever heard that oysters are an aphrodisiac? Turns out, there’s truth to it. They’re loaded with zinc! Zinc is essential for testosterone production in both men and women. Low zinc? Zinc is the most critical mineral for male sexual function. Keep your levels up (and your drive in high gear) with oysters, pumpkin seeds, beef, and chickpeas. ❤️ Keep the Blood Pumping Good circulation = good sex. Some foods to increase blood flow and circulation are ginger, salmon, beets, cinnamon and cayenne pepper. Processed foods with trans fats and sugar? They can slow things down. Not ideal. 🧠 Happy Gut, Happy You Your gut health can impact more than just digestion—it affects your mood too. And when you’re feeling good, intimacy just feels better. Boost your gut health with fibre and probiotics from ground flaxseed, pears, yogurt, miso and kimchi. 💧 Stay Hydrated, Stay Ready Dehydration can leave you feeling sluggish and not exactly in the mood. Plus, it can mess with natural lubrication. Hydration does more than flush toxins from your cells. Stay hydrated with plenty of filtered water and water-rich foods like cucumber and watermelon. Easy fix, big payoff. 🍷 Booze and Sugar: Proceed with Caution A little wine can set the mood, but too much can make things complicated. Booze can mess with your nervous system, and sugary foods can spike your energy just to crash later. Keep it light. You’ll thank yourself later. 💊 Supplements: Do You Really Need Them? If your diet’s missing something, supplements can help. Omega-3s, vitamin D, and B-complex vitamins boost mood, circulation, and energy. Check with a healthcare pro first. 💡 Bottom Line: Eat Well, Feel Amazing Great sex starts with feeling good in your own body. Nutrition can boost your mood, energy, and confidence. Trust me, it makes a difference. Eating well never sounded so good, right? 🔥 Ready to Dive Deeper? If you’re curious about how nutrition, lifestyle, and mindset all play a role in thriving through perimenopause, menopause, and beyond, you’ve got to check my upcoming event. Sizzle Don't Fizzle: Sex and Connection During Perimenopause and Menopause Join me at AGC Fitness on April 10 to learn how to embrace the changes and keep the sizzle alive—no matter where you are on your journey. You don’t want to miss it! |
AuthorAndrea Gilbert-Clark shares her fitness and wellness tips to help you fulfill your full potential. Archives
November 2025
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