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.

​

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:

• Eat protein with every meal
  
• Strength train two to four times a week
  
• Get outside in nature daily and go for a walk
  
• Prioritize sleep
  
• Lower stress as much as possible
  
  

You don’t need to chase fads or overhaul your life. You just need the right tools for this stage.

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:

• Asparagus – One of the first local veggies to be freshly harvested in most provinces. It’s fresh, tender, and loaded with folate, potassium, vitamins C and A, as well as fibre.
  
  
• Spinach – Hardy greens like spinach start making an appearance in local markets by late April. It’s loaded with vitamins and minerals and increases vitality.
  
  
• Rhubarb – That tart, weird, wonderful vegetable (that we treat like fruit) comes out to play early. Make a rhubarb strawberry crumble or some rhubarb apple sauce. Yum!
  
  
• Radishes – Crunchy, peppery, and super satisfying — they grow well in cooler Canadian soil and are an excellent source of vitamin C and a good source of calcium.
  
  
• Chives and green onions – Often the first thing to sprout in gardens and at markets.
  
  
• Sprouts & microgreens – Grown indoors or in greenhouses across Canada and are full of antioxidants.
  
  

If you're in or around Toronto like me, keep an eye out for local growers starting to show up at spots like St. Lawrence Market or your favourite weekend market — but if you're tuning in from elsewhere, check out your region’s seasonal calendar. Timing may vary slightly, but these early spring stars show up coast to coast.

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:

• Swapping out hearty soups and stews for lighter meals such as sauteeing in-season asparagus and mushrooms with a lean protein.
  
  
• Adding lemon or vinegar to salads and using colourful veggies for that brightness boost. (See below for building yummy salads.)
  
  
• Instead of hot drinks like cocoa and spiced teas I drink more room temperature or cold water on its own or with citrus, mint, or cucumber.
  
  

How to Build a Salad That Actually Feels Like a Meal
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:

• Base: baby spinach + sprouts
  
• Add-ins: radishes, cucumber, cooked lentils, roasted asparagus
  
• Crunch: pumpkin seeds or sunflower seeds
  
• Creamy: goat cheese or avocado
  
• Dressing: olive oil, lemon juice, Dijon, a touch of maple syrup, salt and pepper
  
  

Meal Prep Tips for Spring

I still prep, but I keep it flexible this time of year. My fridge usually has:

• Washed greens in a salad spinner
  
• Roasted spring veg (like asparagus, beets, or sweet potatoes)
  
• Hard-boiled eggs or cooked lentils
  
• Make ahead a couple of salad dressings to drizzle on salads
  
  

I also start doing more “assemble and go” meals — think snack plates, bento-box style lunches, or wraps loaded with fresh stuff (using glass jars is awesome too).

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 just say it: perimenopause and menopause can throw a serious wrench into how you feel in your own body. One minute you’re powering through your to-do list, and the next you’re wondering why your jeans feel tight, your sleep is shot, and your mood is all over the place. Been there.

This stage of life is messy, beautiful, uncomfortable, empowering, and it doesn’t come with a manual. That’s why I want to talk about it. Not from a clinical, textbook place, but from one woman to another. Because if you’ve been feeling like a stranger in your own skin, I want you to know you’re not alone. And more importantly, it doesn’t have to stay that way.

The Confidence Wobble Is Real
Has your self-confidence taken a hit lately? It’s incredibly common during this transition. The body changes, the energy dips, the emotions—sometimes it feels like you’re walking around in someone else’s body. 

But here’s the reminder I keep coming back to: my body isn’t betraying me. It’s changing, and I need to adapt. Just like it did during puberty, pregnancy, or any other big shift. That doesn’t mean it always feels great, but I need to treat myself like I would a friend—with kindness and compassion. 

Reframing What You See in the Mirror
This isn’t about “bouncing back” or trying to look like you did 10 or 15 years ago. It’s about honoring where you are right now.

Yes, your shape might change. Yes, your energy might dip. Yes, your weight might settle in new places. But none of those things diminish your worth or your strength. Your body is still yours, and it deserves your love, not your criticism.

When I started shifting how I talked to myself—from “Why can’t I fit into those pants anymore?” to “What does my body need from me today?”—that’s when things began to change. Not just physically, but emotionally and mentally too.

Tiny Acts of Self-Love That Actually HelpHere’s what’s helped me and many of the amazing women I work with at AGC Fitness:

• Move in a way that feels good. Not punishment. Not “earning” your food. Just simple, joyful movement that reminds you you’re alive. Walking. Hiking. Strength training. Dancing. Stretching. Moving. Exercising consistently is key.
  
  
• Wear clothes that fit now. You don’t need to squeeze into the old stuff or wait for your “goal body.”  Let go of that mindset and dress for your current body. Shift your mindset and your mood, and focus on confidence and comfort.
  
  
• Be kind to yourself.  Speak to yourself like someone you love. Say some affirmations for self love to boost your self-esteem and promote a positive mindset such as: ”I am enough as I am” and “I love and accept myself unconditionally”.That voice matters. A lot.
  
  
• Fuel your body with care. This isn’t about cutting things out. It’s about tuning in, are you hungry? Nourish your body with foods that support hormonal balance and energy. Eat vegetables at every meal along with protein, fibre and healthy fat. Think hydration along with 7-9 hours of sleep. It’s less about restriction and more about nourishment.
  
  

You Are Important… And You Are Not Invisible.
This chapter of life is not the end of anything. It’s a transition, and with it comes growth and insight. You’ve already lived through so much. You are wise. You’ve supported others, built careers, raised families, had many highs and lows. You’re beautiful. You’re still becoming. And that’s powerful.

You are not invisible. Not to me. Not to your people. And not to the mirror.​

If You’re in This Season Too—You’ve Got Me
AGC Fitness is a space where women can come home to themselves, especially during seasons like this. You don’t have to navigate perimenopause or menopause in silence. There is support. There are strategies. And there is space for all the feelings that come with this transition.

You are important.

Your body may be changing, but you’re adapting.

And you’re doing better than you think.

—Andrea 💛

If you’ve noticed your body reacting differently to food, exercise, and even stress as you move through perimenopause and menopause, you’re not imagining it. The hormonal shifts during this phase of life can significantly impact metabolism, making weight management, energy levels, and muscle maintenance feel like an uphill battle. But here’s the good news: your body isn’t working against you—you just need a new approach to support it.

How Menopause Affects Metabolism
Metabolism is your body’s process of converting food into energy. During menopause, several changes can slow things down:

• Lower estrogen levels can lead to increased fat storage, especially around the midsection.
• Muscle loss (sarcopenia) becomes more common, which can reduce calorie-burning capacity.
• Insulin resistance may increase, making it easier to gain weight and harder to process carbohydrates efficiently.
• Thyroid function shifts, which can further impact metabolic rate and energy levels.

The result? You might feel like your old eating and exercise habits aren’t working anymore. But instead of feeling frustrated, it’s time to adapt.

How to Support Your Metabolism During Menopause

1. Prioritize Strength Training
Muscle is metabolically active tissue, meaning the more muscle you have, the more calories you burn, even at rest! Strength training helps:

• Preserve and build muscle mass.
• Boost metabolism.
• Improve bone density, reducing the risk of osteoporosis.

Incorporate resistance exercises at least 2-3 times per week using weights, resistance bands, or bodyweight movements like squats, lunges, and push-ups.

2. Embrace Protein for Muscle and Metabolic Health
Protein is essential for muscle maintenance and satiety. Aim for 20-30g of protein per meal from sources like:

• Lean meats (100g - of chicken breast is 30g of protein; fish such as haddock is 20g of protein; turkey breast is 32g of protein)
• Eggs (2 is 18g of protein)
• Greek yogurt (100g is 10g of protein)
• Plant-based proteins like lentils, beans, or tofu (100g of red lentils is 9.2g of protein and 1 cup of soy milk is 12g of protein)

Spreading protein intake evenly throughout the day can help your body efficiently use it for muscle repair and metabolism support.

3. Balance Your Carbs for Blood Sugar Control
With increased insulin resistance, refined carbs can lead to energy crashes and weight gain. Instead of cutting carbs completely, focus on high-fiber, nutrient-dense options like:

• Whole grains (quinoa, brown rice, oats)
• Vegetables
• Legumes
• Berries, apples, pears

Pairing carbs with protein and healthy fats helps prevent blood sugar spikes and keeps energy levels steady.

4. Support Your Metabolism with Smart Fats
Healthy fats play a crucial role in hormone production and satiety. Include:

• Avocados 🥑
• Nuts & seeds (chia, flax, walnuts)
• Olive oil
• Fatty fish (salmon, mackerel, sardines)

Avoid highly processed oils and trans fats, which can contribute to inflammation and metabolic slowdowns.

5. Stay Hydrated
Dehydration can slow metabolism and increase fatigue. Aim for at least 8 cups (2L) of water per day, and consider herbal teas or infused water if plain water feels boring.

6. Manage Stress and Prioritize Sleep
Cortisol, your body’s stress hormone, can make weight gain (especially around the belly) more likely. Combat this by:

• Practicing deep breathing or meditation 🧘‍♀️
• Getting 7-9 hours of quality sleep
• Setting boundaries around work and personal time

A well-rested body functions more efficiently and is better at regulating metabolism.

7. Move More Throughout the Day
In addition to strength training, daily movement matters. Find ways to incorporate activity:

• Walking after meals 🚶‍♀️
• Taking the stairs
• Yoga or pilates in the morning
• Standing and stretching at your desk

Regular movement helps regulate blood sugar and keeps metabolism humming.

Final Thoughts
Menopause doesn’t mean your metabolism is doomed. It just means you need to work with your body differently. By prioritizing muscle-building exercises, eating in a way that supports hormonal balance, and managing stress, you can maintain energy, strength, and vitality through every stage of life. Your body is still powerful! It just needs a new plan. You’ve got this. 💪
Get Expert Guidance from Andrea

Navigating these changes on your own can feel overwhelming, but you don’t have to do it alone. Andrea Gilbert-Clark of AGC Fitness specializes in helping women adapt to their changing metabolism with customized strength training, nutrition strategies, and metabolic balance coaching. If you're ready to feel stronger, more energized, and more in control of your body, book a free 30-minute consultation with Andrea today. Together, you can create a plan that works for you and supports your long-term health and confidence.
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Click below to book your consult with Andrea and start feeling like yourself again!

Kale is packed with antioxidants and contains powerful phytochemicals that help protect against cancer. Kale is low in calories but high in calcium, iron and vitamins A, C and K.
 
2 cups of Kale contain about 4 grams of protein and 3 grams of fibre.
Serves 4 as a side salad.

SALAD INGREDIENTS
Bunch of green ( or red) kale chopped, spines removed. (if possible organic kale)
Pine nuts 

OPTIONAL INGREDIENTS
Fresh grated parmesan
Fresh avocado slices
Cubes of cooked squash
Boiled egg or fried egg

DRESSING INGREDIENTS
1/2 cup of Olive Oil
1/4 cup red wine vinegar
2 cloves of garlic minced
Finely chopped sun dried tomatoes

Make the dressing first so it can marinate. Then put all the salad ingredients in a large bowl and add the dressing. Enjoy!

Check out my ​website blog for more tips and recipes.