Food Over 40

12/03/2025

One of the biggest nutrition mistakes I see in adults over 40 is this: We try to eat the same way we did at 25 … and expect the same results.

But your metabolism, hormones, muscle mass, and recovery have all shifted, which means when you give your body what it needs now, it will still respond. Here are three small adjustments that can make a big difference:

🥗 1. Prioritize Protein at Every Meal
Helps maintain muscle, supports metabolism, and keeps you fuller longer.

💧 2. Hydrate More Than You Think You Need
Thirst cues weaken with age, but hydration impacts energy, digestion, and cravings.

🌾 3. Choose Fiber-Rich Carbs
Better blood sugar control means steadier energy and fewer “crash-and-crave” moments.

If changing your habits feels overwhelming, start with one of these for the next seven days. Consistency beats perfection, always.

What’s one nutrition habit you’re focusing on this month? Comment below – I’d love to cheer you on!

12/01/2025

From spirulina to surprisingly tasty bee pollen, I put these powders and seeds to the test. Are any worth the hype (and do any belong back in the hive)? Plus, two delicious smoothie recipes you’ll actually want to make.

Read it now:

These seeds and powders support energy, digestion, and growing older like a pro I admit it – I used to roll my eyes at superfood supplements. Chia seeds? Aren’t those used to grow chia pets? H**p hearts? Isn’t that something sold at a cannabis store? And don’t get me started on bee pollen .....

11/28/2025

🤔 Examples of mindful eating:

> "I'm going to have fruit for dessert tonight."
> "I'm choosing to enjoy ice cream with the kids tonight."

When you eat your favourite foods regularly and intentionally, you’ll likely consume less of them. (Rather than when you restrict yourself, then overindulge, then restrict yourself again.) Plus, you’ll feel less spun out and defeated.

What food did you “forbid” yourself but now enjoy freely? Let me know in the comments!

11/26/2025

Goal setting is usually where many people stop, but to really ATTAIN your goals you have to build your skills for goal achievement. Which goes a few levels deeper:⁣
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1) What's the GOAL we want to achieve?⁣
2) What are the SKILLS required to attain that goal?⁣
3) What are the daily PRACTICES that will help build those skills?⁣
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What goal(s) are you currently trying to achieve?

11/25/2025

The holiday season is upon us, and so are the temptations. From buttery mashed potatoes to pumpkin pie and shortbread cookies, the holidays can feel like a minefield for your nutrition goals.

But you don’t need to skip the treats or ghost the dinner table to stay on track. This blog post breaks down smart, doable strategies to help you enjoy festive celebrations, while honouring your healthier habits.

Read it here:
https://foodover40.com/2025/10/08/seasons-eatings-how-to-keep-your-nutrition-goals-on-track-over-the-holidays/

What’s your favourite holiday survival tip? Let me know in the comments!

Smart strategies can help you enjoy the festive period without sidelining your healthier eating habits Thanksgiving, Christmas, New Year’s and the periods in between can feel like you’re navigating an obstacle course populated with stuffing, sugar cookies, and spiked eggnog if you’re trying to...

11/24/2025

Did you know your body already comes with its own natural detox system? Your lungs, liver, and kidneys are working around the clock to keep you balanced and healthy. Nourish them with a healthy diet, movement, and lifestyle habits, and they’ll serve you well.

That said, if a cleanse or detox makes you feel refreshed and isn’t causing you any harm, there’s probably no reason not to enjoy it.

I’d love to hear from you: have you ever tried a cleanse or detox? Did it make you feel differently, or do you prefer to stick with everyday healthy habits?

11/21/2025

These days, there’s a lot of emphasis on setting goals (e.g. lose 20 pounds) and then following a program (e.g. a diet plan) to achieve those goals.⁣

🎯 When it comes to goals, we’re taught to think about what we want to accomplish. Then we’re supposed to make the goal specific, measurable, attainable, etc.⁣
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What happens once we’ve done all that? When we’ve set the ultimate goal?⁣
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For most people, not much.⁣
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That’s because goals aren’t achieved through the mere act of setting them. And goals aren’t achieved through sheer force of will.⁣
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💥 Based on my experience, success actually follows a different process. The formula pretty much looks like this:⁣
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1. Practice daily to build skills.⁣
2. Build skills to achieve goals.
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Some people call this approach habit-based, others call it practice-based.⁣
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This approach is progressive and helps people build transferable skills while stair-stepping their way to real, *sustainable* change.⁣
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What habit(s) are YOU working on this coming week?

11/20/2025

When you think of foods on a continuum, as opposed to “good” or “bad,” you can practice consistently making better choices but without making any foods off-limits.⁣
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Think of it as a game: How can you play “make this meal just a little bit better” while being realistic, and without trying to be “perfect” in every situation?⁣
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Here’s how that food continuum might look when it comes to transforming your breakfast:

11/19/2025

If you've got three minutes and a curious mind, this one's for you!
This fun quiz is designed to help you discover a few facts and cheer what you already know.

Which fact surprised you the most? Let us know in the comments! 😊

Put your nutrition smarts to the test with this quiz. Use your own pencil. 1. Which of these foods is naturally rich in collagen-boosting nutrients? a) Baconb) Bone brothc) Iceberg lettuced) Citrus fruits 2. After 40, our metabolism naturally slows down. What’s one of the best ways to counter this...

11/18/2025

Let’s retire the concept of “cheat meals.” It’s outdated, unhelpful, and frankly, harmful. Here’s why the term makes me cringe:

❌ It labels food as “bad,” triggering guilt and shame
❌ Encourages binge-restrict cycles and disordered eating
❌ Promotes an all-or-nothing mindset that’s hard to sustain
❌ Can cause digestive discomfort and stall your goals

Instead, consider the 80/20 rule: Eat nutritiously 80% of the time, and allow flexibility the other 20%. Because when you deprive yourself of the foods you love, you’re more likely to binge or overeat when you finally get access to them.

Pizza, mac and cheese, burgers, fries, gummy bears — whatever you enjoy — can absolutely be part of a balanced diet.

11/17/2025

Stress eating isn’t really about the food. It’s about trying to solve a problem that food can’t fix.

Here’s a wild idea: give yourself permission to eat whatever you want, but pause and ask why you’re reaching for that specific food. Is it comfort? Habit? Fatigue?

Think of it as a learning experiment. Once you spot the trigger, you can choose how to respond in a way that actually supports your health and well-being.

For those of us over 40, this awareness is powerful. Our bodies and minds change, but our relationship with food can evolve, too.

What’s your go-to “stress food,” and have you ever noticed the trigger behind it? Share below – I’d love to hear your insights!

11/14/2025

Blueberries aren’t just a sweet snack; they’re loaded with vitamin C, fiber, and powerful antioxidants that help support brain health, heart health, and glowing skin.

How do you enjoy blueberries most — fresh by the handful, blended in a smoothie, or baked into something delicious?