Peach and Tomato Burrata Salad with Basil Recipe. Okay, summer is finally heating up! Full disclosure…I am eating and writing about this salad as I sit in my house in Maine, along the foggy coast Downeast. Where we are,  you can easily forget if it’s November or if we are actually are in height of the hot weather season. Today is a beautiful sunny day, but yesterday? I was wearing a fleece and a down vest. The weather is that fickle here and I am still getting used to it.

Back where I really live, in CT, it is hot and steamy. Before I jumped in the car to drive here I went into my beloved garden and grabbed what I could – tons of summer squash, armfuls of purple and green basil and a bowl of cherry tomatoes.

The peaches? That’s another story. Truth be told, I’m learning that not a lot grows here on the coast of Maine (believe me, I’ve tried), being that the coast always thinks it’s post summer. So when I saw peaches in our little grocery store, I took my chances.

The peaches, luckily, didn’t disappoint. This combination of fruit, tomatoes, the fresh basil along with the drizzle of balasamic are keeping my brain in summertime, weather or not Maine thinks it is or not. The salad is so simple that I will definitely make this again when my friends come to visit next week. Let’s keep summer going as long as possible!

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Peach and Tomato Burrata Salad with Basil

• Author: Heather Carey, MS
• Prep Time: 15 minutes
• Total Time: 15 minutes
• Yield: 4 servings 1x
• Category: Salad

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Description

What’s the best part of summer? All the fresh, seasonal produce. I can’t get enough of peaches and burrata. It’s so simple yet so delicious. Try and get the freshest peaches, tomatoes and basil from the garden or farmer’s market. It might become your new healthy favorite too.

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Ingredients

Units USM

• 4 ripe peaches, sliced
• 1 pint baby tomatoes, all colors, cut in half
• 1 small bunch fresh basil, sliced
• 2 tablespoons extra virgin olive oil
• 2 tablespoons balsamic vinegar
• 1/2 teaspoon each coarse salt and pepper
• 2 balls of burrata, cut in half
• drizzle of balsamic glaze

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Instructions

1. To a medium bowl add the peaches, tomatoes and basil. Gently mix.
2. Drizzle in the olive oil, balsamic vinegar, salt and pepper. Gently stir.
3. On 4 plates place the burrata. Pile the peaches and tomatoes over it and then drizzle with the glaze. Sprinkle a little more salt and pepper and serve.

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Notes

This is a “serve right away” salad. You could save the peaches for another day but know that that they will get a bit soggy. No big deal if appearance is not what you are after.

The post Peach and Tomato Burrata Salad with Basil appeared first on Heather Carey.

If the last few weeks have taught me anything, it’s this: your immune system needs care, just like every other part of your body. I have always secretly prided myself on the fact that I almost never get sick. I eat well and do all the “right things”. I don’t drink alcohol (the worst immune system killer), I don’t smoke (next in line) so I got caught off guard with this bout of illness. And it has hit me hard.

After getting diagnosed with COVID, pneumonia, downgraded to bronchitis, and dealing with antibiotics and unending exhaustion, I realized that recovery isn’t just about getting over an illness—it’s about rebuilding your body’s defenses for the long term.

For women in midlife and menopause, immune health is even more important. Fluctuating hormones, increased inflammation, and the natural aging process all affect how well we fight off infections and recover from illness.

The good news? We have control over how we nourish and support our immune systems

The 5 Pillars of Midlife Immune Resilience

As someone who is very invested in eating healthy food, I wish I could say that rebuilding your immune system is just about the food and give you a list of “eat this, don’t eat that”. Food definitely counts (and I give some delicious, immune supportive recipes below) but building immunity is about whole-body healing. Here are the five most important things I have done these past few weeks to heal

1. Rest: Your Body’s #1 Healing Tool

We live in a culture that glorifies productivity, and I am guilty as charged. But rest is non-negotiable when it comes to healing. Sleep is when your immune system repairs and rebuilds, and in midlife—when sleep can be more disrupted—it’s even more important to prioritize quality rest. Give yourself all the permission to slow down.

Action Step: Schedule at least one guilt-free rest break today—whether it’s a short nap, closing your eyes for 10 minutes, or simply sitting down with a cup of tea. Check in with yourself and use your intuition here.

2. Gentle Movement: Boost Circulation Without Overdoing It

When you’re recovering (or just feeling run-down), jumping back into intense exercise too soon can do more harm than good. But that doesn’t mean sitting still—gentle movement supports circulation, clears out toxins, and helps your immune system do its job. A short walk or some light stretching can go a long way.

Action Step: Take a 15-minute walk outside—bonus points if you get some natural sunlight for a Vitamin D boost!

3. Self-Compassion: Your Nervous System & Immunity Are Linked

Here’s something we don’t talk about enough: your stress response directly affects your immune system. Chronic stress keeps cortisol levels high, which can suppress immune function and slow recovery. And the pressure we put on ourselves to “bounce back” quickly? That only makes things worse. I have spent many times guilting myself for not healing faster or getting back to work sooner, only to intensify my exhaustion. This time I am doing things differently and taking the time I need to feel good.

Action Step: Pause for a moment, take 5 slow belly breaths, and remind yourself: “I’m healing, not falling behind.”

4. Nutrition: The Best Foods for Immune Resilience

This, of course, is my favorite Pillar because I know that food has the power to heal. Midlife shifts the way we absorb nutrients, which means we need to be more intentional about what we’re eating to support immunity. The best defense? A nutrient-dense, anti-inflammatory diet rich in gut-friendly foods.

My Top Immune-Supporting Foods

Dark Leafy Greens – Kale, Swiss chard, and spinach provide vitamins and antioxidants that help fight inflammation.
Citrus Fruits – Oranges, grapefruits, lemons, and limes are loaded with Vitamin C to strengthen your immune defenses.
Red Bell Peppers – One of the best sources of Vitamin C, plus antioxidants to reduce inflammation.
Chicken Soup – More than just comfort food! Bone broth and protein-rich chicken support immunity and recovery.
Winter Squash – Butternut, acorn, and kabocha squash are packed with beta-carotene and fiber to nourish gut health.
Fermented Foods – Yogurt, sauerkraut, miso, and kimchi support a strong gut microbiome (which controls 70% of the immune system).
Fatty Fish – Salmon, sardines, and mackerel provide omega-3s to reduce inflammation.
Nuts & Seeds – Almonds, walnuts, pumpkin seeds, and flaxseeds offer zinc, healthy fats, and fiber to keep your immune system strong.

Action Step: Add one immune-boosting food to your next meal. Simple swaps = powerful changes.

Immune-Boosting Recipes

Put immunity into action! Here are some simple, nourishing recipes packed with immune-supporting ingredients to help you recover and thrive. Click to grab the immune-boosting-recipes

5. Hydration & Recovery: The Overlooked Key to Immunity

You can be eating all the right things, but if you’re dehydrated, your body isn’t absorbing nutrients efficiently—and your immune system won’t function at its best. Hydration is especially important in midlife, since declining estrogen makes us more prone to dehydration. I have been drinking water, herbal teas and coconut water like it’s my job.

Action Step: Drink a full glass of water right now, then make hydration a priority throughout the day.

Take Action: Your 7-Day Immune Reset Plan

If you’re coming back from illness (or just want to build a stronger immune system), follow my simple plan:

️ Day 1-2: Prioritize rest, hydration, and gentle stretching.
️ Day 3-4: Add nutrient-dense foods + a short outdoor walk.
️ Day 5-6: Slowly rebuild strength, focus on sleep and stress reduction.
️ Day 7: Reflect on what your body needs moving forward.

Your Immune Health is a Long-Term Practice

Healing isn’t just about getting over one virus—it’s about supporting your body for the long haul.

Menopause and midlife bring changes, but they also bring opportunities to become more in tune with what our bodies need. By focusing on nutrition, movement, rest, and self-care, we can build a stronger, more resilient immune system.

The post Your Midlife Immune Resilience Action Plan appeared first on Heather Carey.

I’ve gone almost five years without ever catching Covid, but my luck finally ran out. Nine days ago, I tested positive, and just as I thought I was on the mend, I got hit with pneumonia.

To say this has knocked me flat would be an understatement. The fatigue, the body aches, the relentless cough—it’s been a humbling reminder that sometimes, our bodies demand rest whether we like it or not.

The truth is, I have zero energy to cook. And if you know me, you know how much I love cooking! But right now, even standing in the kitchen feels exhausting. So, I’ve had to seriously simplify my food, something I don’t usually do. I even (gasp) bought store-made soup—because survival mode calls for easy, nourishing, and stress-free meals.

If you’re in the same boat—whether you’re recovering from illness, completely wiped out, or just too exhausted to cook—I want to share some super simple meal ideas that require little to no effort but will still nourish your body while you heal

Simple, No-Energy Meal Ideas for Recovery

1. The Ultimate Healing Soup Upgrade

• Take store-bought broth or soup and add pre-cooked shredded chicken, frozen spinach, or beans for extra nutrients.
• Drizzle in olive oil or a spoonful of miso for a boost.
• If you need something heartier, stir in instant brown rice, crackers, or cooked quinoa.

2. Easiest Protein Oatmeal

• Instant oats + nut butter or Greek yogurt
• Drizzle of honey or maple syrup
• Top with bananas or berries

3. Simple Scrambled Eggs

• Scramble eggs with cheese and pre-washed spinach in butter or olive oil.
• Serve with whole-grain toast or crackers.
• No energy for cooking? Boiled eggs with toast and avocado is just as easy.

4. No-Cook Greek Yogurt Bowl

• Greek yogurt + fruit + granola or nut butter.
• Sprinkle with cinnamon (great for inflammation).

5. Avocado Toast with Protein

• Whole grain toast + smashed avocado
• Top with a fried or boiled egg or canned tuna/salmon
• Sprinkle with sea salt & red pepper flakes

6. Healing Smoothie (Zero Cooking Required!)

• Banana + frozen berries + Greek yogurt or nut butter
• Splash of milk or water
• Blend and sip—done!

7. Comforting Baked Sweet Potato

• Roast whole sweet potatoes in the oven or microwave.
• Top with butter or nut butter and a sprinkle of cinnamon.

8. No-Energy Tuna Salad

• Mix canned tuna with olive oil or mayo.
• Eat with whole grain crackers or toast.
• Add cucumber slices or shredded carrots if you have them.

Healing Drinks for Comfort & Hydration

Hot Lemon Water with Honey (soothes your throat)
Ginger Tea with Honey (anti-inflammatory)
Bone Broth with Miso or a Drizzle of Olive Oil (extra nourishment)
Electrolyte Water or Coconut Water (keeps you hydrated)

Rest, Nourish, and Be Kind to Yourself

This experience has been a huge lesson in slowing down and letting my body heal. I’m not one to take shortcuts in the kitchen, but right now? I need them. And if you’re struggling through sickness, exhaustion, or just a tough season of life, you deserve to make things easier on yourself too.

If all you can do is heat up a bowl of soup and crawl back into bed, that’s okay. Your body is working hard—feed it with love, rest when you need to, and know that you’ll get through this.

Have you ever had to simplify your meals due to illness or exhaustion? What are your go-to comfort foods when you’re under the weather? Hit reply or leave a comment—I’d love to hear from you!

Wishing you rest, recovery, and nourishment,

The post Simple Meals for When You Have No Energy appeared first on Heather Carey.

We’ve all heard that stress isn’t good for us, but did you know that stress can make your menopause symptoms worse?

Hot flashes, mood swings, weight gain, and even sleep disturbances can all be triggered or amplified by stress. During menopause, when your body is already going through significant hormonal changes, stress becomes even more of a factor. But the good news is that there are practical ways to manage it and reduce its impact on your symptoms—and it doesn’t involve overhauling your life

How Stress and Menopause Are Linked

During menopause, your body’s natural stress response can become heightened. As estrogen levels drop, the adrenal glands, which produce stress hormones like cortisol, start working overtime to help regulate your hormones. This means that chronic stress can lead to an overproduction of cortisol, making your body feel like it’s constantly in “fight or flight” mode.

When cortisol levels are high, it can cause a cascade of symptoms, such as:

• Hot Flashes/Night Sweats: Stress can increase the frequency and intensity of hot flashes, making them even more uncomfortable. Night sweats disrupt sleep and can leave you feeling exhausted.
• Weight Gain: Elevated cortisol can lead to weight gain, especially around the abdomen, by increasing cravings for sugary or high-carb foods and slowing down metabolism.
• Mood Swings and Anxiety: Stress exacerbates mood swings, making you feel more irritable, anxious, or even depressed.

What You Can Do to Manage Stress (and Your Symptoms)

Managing stress isn’t just about feeling calmer—it’s also about managing your menopause symptoms more effectively. Here are some strategies to reduce stress and keep your symptoms in check:

• Prioritize Sleep: Lately, my sleep is my #1 priority because sleep is essential for stress management. Create a calming bedtime routine, limit caffeine, and make your sleep environment as restful as possible. Good sleep helps lower cortisol and allows your body to recover.
• Mindful Movement: I love hiking as my main form of exercise. Gentle exercises like walking, yoga, or swimming can help lower cortisol levels and relieve stress. Plus, physical activity can improve mood and help with weight management—both of which are important during menopause.
• Practice Relaxation Techniques: Deep breathing, meditation, and mindfulness exercises can help your body relax and bring down stress levels. Even just a few minutes a day, or simply taking three deep breaths, can make a difference.
• Nourish Your Body: Stress can increase cravings for comfort foods, but these often make your symptoms worse. Focus on eating nutrient-dense, whole foods like leafy greens, lean proteins, and healthy fats that help stabilize your blood sugar and keep cortisol levels in check.
• Connect with Others: Sometimes, simply talking to someone who understands what you’re going through can be incredibly therapeutic. Whether it’s a friend, family member, or support group, community can help reduce feelings of isolation and stress.
• Sleep Disruptions: High stress levels, or waking up with night sweats, often interfere with sleep, leading to insomnia or poor-quality rest, which makes managing menopause symptoms even harder.

How My New Course Can Help

Stress management is a key part of navigating menopause, and in my course Nourish: Empower Your Menopause Journey, we dive deeper into specific strategies for reducing stress and managing symptoms in the menopause transition. You’ll learn how to create a balanced lifestyle that supports your overall health and helps reduce the impact of stress on your body. From meal planning tips to relaxation techniques, the course provides everything you need to feel more in control and less stressed during this phase of life.

Stress and menopause are closely linked, but the good news is that you have the power to manage both. By incorporating stress-reducing habits into your daily routine, you can minimize the impact stress has on your menopause symptoms and start feeling better overall. If you’re ready to take control of your stress and find relief from menopause symptoms, join me in Nourish: Empower Your Menopause Journey for a step-by-step guide to thriving through menopause.

The post The Menopause Stress Connection appeared first on Heather Carey.

If you are in the peri/menopause transition then you are well aware that menopause is a significant life transition for women, marked by the end of menstrual cycles and a range of physical and emotional changes. While it’s a natural process (every woman on the planet will experience it!), menopause can bring about a variety of symptoms, such as hot flashes, night sweats, mood swings, weight gain, and changes in bone density. With so much happening in the body, it’s natural to wonder: what does food have to do with menopause?

The Power of Nutrition During Menopause

The foods you choose to eat can have a profound impact on how you experience menopause. Nutrition plays a critical role in managing symptoms, maintaining a healthy weight, and supporting overall well-being during this time. Here’s how:

Supporting Hormonal Changes

During menopause, the body undergoes significant hormonal shifts, particularly with a decrease in estrogen levels. Certain foods, such as those rich in phytoestrogens (like flaxseeds, soy, and legumes), can help mitigate symptoms associated with these hormonal changes, such as hot flashes and night sweats. While these foods don’t “balance” hormones, they can provide support as your body adapts to its new hormonal landscape.

Supporting Bone Health

As estrogen levels drop, women are at a higher risk for osteoporosis due to decreased bone density. Calcium and vitamin D are essential for bone health, making it crucial to include dairy products, leafy greens, and fortified foods in your diet. Additionally, weight-bearing exercises combined with proper nutrition can help maintain bone strength.

Managing Midlife Weight

Weight gain is a common concern during menopause, often linked to hormonal changes and a slower metabolism. A diet rich in whole grains, lean proteins, healthy fats, and plenty of fruits and vegetables can help manage weight by providing essential nutrients without excess calories. Portion control and regular physical activity are also key to maintaining a healthy weight during this phase.

Improving Mood and Energy Levels

Fluctuating hormones can lead to mood swings, fatigue, and irritability. A balanced diet that includes complex carbohydrates (like whole grains), lean proteins, and omega-3 fatty acids (found in fish, walnuts, and flaxseeds) can help stabilize blood sugar levels, which in turn supports mood and energy. Staying hydrated and limiting caffeine and sugar can also help manage mood swings.

Reducing the Risk of Chronic Conditions

Menopause is associated with an increased risk of chronic conditions such as heart disease and type 2 diabetes. Adopting a “heart-healthy” diet, which includes plenty of fruits, vegetables, whole grains, and healthy fats, can help reduce this risk. Foods rich in antioxidants, like berries and dark leafy greens, can also protect against oxidative stress, which is linked to chronic diseases.

Making Mindful Choices

While there’s no one-size-fits-all approach to nutrition during menopause, being mindful of what you eat can make a significant difference in how you feel. Incorporating a variety of nutrient-dense foods, staying active, and listening to your body’s needs are essential steps toward managing menopause symptoms effectively.

It’s also important to note that every woman’s experience with menopause is unique and very personal. Some may find relief in specific dietary changes, while others may need to explore different strategies. Consulting with a nutritionist who specializes in the menopause transition (such as me) or a trusted healthcare provider can provide solid guidance to help you navigate this transition.

My Final Thoughts

Food isn’t just fuel; it’s a powerful tool that can influence your menopause experience. By focusing on a balanced diet rich in essential nutrients, you can support your body through this transition and improve your overall quality of life. Remember, small changes in your diet can lead to significant improvements in how you feel, both physically and emotionally.

Embrace this time of life as an opportunity to nourish yourself and make choices that promote lasting health and well-being.

The post What Does Food Have to Do with Menopause? appeared first on Heather Carey.

Last year, Mark and I bought a second home in Maine, but not in the part of Maine you probably know.

We are far away. Or as you are called when you are not from here, “from away”.  As in, near the Canadian border. I guarantee you have never been to the tiny town we now call home for a few months every year.

It’s quiet and peaceful and allows me to clear my head and create. It’s not for everyone, but it’s for me.

Where we are there are only two foods that we talk about all the time – lobster and blueberries. We are in the wild blueberry capital of the world, so you can’t help but make a lot of dishes with blueberries in them. Blueberry pancakes, blueberry muffins, smoothies with blueberries. I’m not complaining.

I had a lot of leftover blueberries and went to work to create a healthy cookie that everyone would love because, no surprise, there is barely an ice cream store within 25 miles of us if you’re looking for something sweet. These cookies came together with ingredients I happened to have on hand, which is the best kind of cookie.

I always have the basics – spelt or whole wheat pastry flour, sugar, butter, baking soda, baking powder, and spices – and I appreciated that I had unsweetened coconut, blueberries, and a bit of dark chocolate to add in. These cookies got rave reviews with my family, hope you enjoy them too.

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Blueberry Oatmeal Cookies

• Author: Heather Carey, MS
• Prep Time: 20 minutes
• Cook Time: 15 minutes
• Total Time: 35 minutes
• Yield: 20 cookies 1x
• Category: dessert
• Method: bake

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Description

When in Maine, you eat blueberries! These cookies came together to use up my extra wild Maine blueberries and just for healthy fun!

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Ingredients

Units USM

2 cups old-fashioned oatmeal 1 cup spelt flour, or whole wheat pastry flour 1/2 cup ground flaxseed 1/4 cup brown sugar 1/2 teaspoon baking powder 1/2 teaspoon baking powder 1/2 teaspoon salt 1 teaspoon cinnamon 2 ripe bananas, mashed 1 egg, slightly beaten 4 tablespoons unsalted butter, or coconut oil, melted 3 tablespoons milk (any kind) 2 teaspoons vanilla 1 cup fresh or frozen blueberries 1 cup unsweetened shredded coconut 4 ounces dark chocolate, chopped

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Instructions

1. In a medium mixing bowl, add the oats, spelt flour, baking powder, baking soda, salt, ground flaxseed, cinnamon, and brown sugar. Set aside
2. In another mixing bowl whisk together the mashed banana, egg, butter, milk and vanilla.
3. Add the wet ingredients to the dry and combine until just mixed. Add in the blueberries, coconut and chocolate.
4. Scoop out 2 tablespoons of dough at a time onto a parchment-lined baking sheet, keeping the cookies two inches apart. Bake in the oven for 13-15 minutes until firm. Place on a cooling rack and enjoy right away.

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Notes

Feel free to make substitutions, I used what I had on hand. Sub out coconut for chopped almonds, chocolate for chocolate chips, and add in other nuts, whatever you are in the mood for!

The post Blueberry Oatmeal Cookies appeared first on Heather Carey.

Do we need to fear fat? For years, fats were the villains of the nutrition world, blamed for weight gain, heart disease, and various health woes. However, modern science tells a different story. Fats are not only essential to our health; they’re also necessary for numerous bodily functions. Let’s break down why we need fats, the best types to include in our diets, and why the fear surrounding them is largely unfounded.

Why We Need Fat in Our Diets

Energy Source: Fats are a concentrated source of energy, providing 9 calories per gram, compared to 4 calories per gram from proteins or carbohydrates. This makes them an efficient fuel source, especially for long-lasting energy.

Vital for Cell Structure: Fats are integral components of cell membranes, helping maintain the barrier and structure of cells. They are essential for the proper function of cells and for maintaining the integrity of tissues and organs.

Hormone Production: Fats are involved in the production of hormones, including vital sex hormones like testosterone and estrogen. These hormones regulate a myriad of bodily functions, from reproductive processes to body temperature and the breakdown of other nutrients.

Nutrient Absorption: Certain vitamins, specifically vitamins A, D, E, and K, are fat-soluble, meaning they can only be absorbed with the help of fats. Without adequate fat, our bodies can’t absorb these nutrients, no matter how much we consume them.

Providing Essential Fatty Acids: Our bodies cannot produce certain essential fatty acids (EFAs) such as omega-3 and omega-6, which must be obtained through our diet. These fats are crucial for brain function, inflammation control, and heart health.

The Best Fats to Include in Your Diet

Monounsaturated Fats (MUFAs): Found in olive oil, avocados, and nuts, MUFAs are great for heart health, helping to lower bad LDL cholesterol levels while maintaining good HDL cholesterol levels.

Polyunsaturated Fats (PUFAs), including Omega-3s: These fats are essential for heart health and cognitive function and are anti-inflammatory. Good sources include fatty fish like salmon and mackerel, as well as flaxseeds, walnuts, and hemp seeds.

LIMIT Saturated Fats: While these should be consumed in moderation (about 10% of our fat intake), they’re not the arch enemy they were once thought to be. All fats are important for hormone production and cellular membranes and can be included in a healthy diet.

Why We Should Not Fear Fat

Misinterpretations of Early Studies: Early research that demonized fat often failed to differentiate between types of fats and their diverse impacts on health. More recent studies show that healthy fats are not only safe but beneficial.

Fat is Satisfying: Fats are more satiating than carbs. Including healthy fats in your meals can help curb hunger, aid in weight management, and reduce binge eating.

Benefits Outweigh the Perceived Risks: When consumed as part of a balanced diet, the benefits of healthy fats—such as improved heart health, better vitamin absorption, and enhanced brain function—far outweigh the risks.

It’s time to end the fear of fats. By understanding the role of different types of fats and focusing on incorporating healthy fats into our diets, we can improve our health in numerous ways. Remember, like all aspects of a healthy diet, the key to fats is balance and moderation. Embrace the fats that nourish you and enjoy the full range of foods that contribute to your wellness.

The post Do We Need to Fear Fat? appeared first on Heather Carey.

Carbohydrates often bear the brunt of dietary criticism, especially in the discourse surrounding weight loss and wellness.

However, as we delve deeper into the world of nutrition, it becomes increasingly clear that not all carbs are created equal. Understanding the distinctions between simple, complex, and fibrous carbohydrates can drastically change how we approach our diets, particularly for women navigating the shifts in midlife and menopause.

Carbohydrates Equal Energy

The first truth we need to grasp is that carbohydrates are the body’s primary source of energy. They are particularly vital for brain health, providing the glucose that fuels cognitive function. Despite the demonization of simple carbs, it’s important to note that this category also includes fruits and dairy products, which come loaded with essential nutrients. Fruits, for example, contain simple sugars such as fructose but are also packed with fiber and vitamins, making them an indispensable part of a balanced diet.

Complex Carbs Demystified

The real stars in the carbohydrate universe, however, are complex carbohydrates. These include nutrient-dense foods like fruits, vegetables, whole grains, and beans. Complex carbs are integral for maintaining digestive health, preventing chronic diseases, and supporting overall wellness. They also offer a more sustained energy release, which can prevent the spikes and crashes associated with simple sugars.

Let’s Remember Portions

As we consider the role of carbohydrates in our diets, it’s crucial to address portion control. Balancing your plate with a variety of food groups, while keeping an eye on calorie intake, is key. For instance, a satisfying meal could consist of half a plate of vegetables and fruits, a quarter of whole grains, and a quarter of protein. This not only ensures a nutrient-rich diet but also supports a healthy metabolism.

Say Goodbye to Diet Myths

In a world saturated with diet advice and myths, it’s essential to rely on scientific evidence when making dietary choices. Carbohydrates, when chosen wisely and consumed in the right proportions, can be a powerful ally in maintaining health and vitality, especially for women in midlife. It’s time to embrace the goodness of wholesome carbs and leave the guilt behind when enjoying a slice of whole-grain bread or a serving of brown rice.

For those seeking personalized nutrition advice, consider reaching out to a registered dietitian or a nutritionist who can help you tailor your diet to your specific needs. Remember, what works for one person may not work for another, so it’s important to find a balanced approach that fits your lifestyle and health goals.

Carbohydrates are not the enemy; they are a fundamental part of a healthy, balanced diet. By embracing the science behind these vital nutrients and understanding how to incorporate them effectively, we can enjoy the benefits of carbohydrates without fear or misinformation clouding our judgment. Check out the Real Food Stories podcast for everything you need to know about carbs.

Links Mentioned on the Podcast

I reference the PORTION SIZE CHEAT SHEET and a Quick Guide to High Fiber Foods, click the links!

The post Unraveling The Carbohydrate Conundrum appeared first on Heather Carey.

As women transition into midlife, their nutritional needs undergo significant changes. Among the essential macronutrients, protein plays a pivotal role in supporting overall health and addressing specific concerns that arise during this stage of life. Understanding the significance of protein intake and meeting the recommended requirements can contribute to better health outcomes and improved quality of life for women in midlife.

Why Protein Matters

Protein serves as the building blocks of life, playing crucial roles in maintaining and repairing tissues, supporting immune function, and regulating hormones. In midlife, women may experience a decline in muscle mass and bone density, making adequate protein intake even more critical for preserving muscle mass, bone health, and overall vitality.

Recommended Protein Intake

The Recommended Dietary Allowance (RDA) for protein is 0.8 grams per kilogram of body weight per day for adults. However, some research suggests that older adults may benefit from slightly higher protein intake to support muscle health and prevent age-related muscle loss. For women in midlife, aiming for 1.0 to 1.2 grams of protein per kilogram of body weight per day may be more beneficial.

My recommendations for women are around .8 grams of protein per pound of body weight. Besides weight, protein needs are also contingent on activity level. If you are a fairly sedentary woman, you may need less protein and can factor in .6 grams per pound of body weight. More active and you can calculate 1 gram per pound of body weight.

Meeting Protein Needs

Achieving optimal protein intake can be accomplished through a balanced diet that includes a variety of protein sources including animal and plant-based types of protein. Incorporating lean meats, poultry, fish, eggs, dairy products, legumes, nuts, seeds, soy products, and whole grains can help diversify protein intake while providing essential nutrients.

Animal sources of protein give you more protein in a serving, along with vitamin B12, yet do contain saturated fats. Plant-based proteins may be healthier for you yet don’t contain as much protein as animal sources. A balance of the two is usually your best bet.

Timing Your Protein

Distributing protein intake evenly throughout the day can enhance muscle protein synthesis and promote satiety. Aim to include a source of protein at each meal and snack to support muscle maintenance, repair, and overall energy levels. Additionally, consuming protein-rich foods post-exercise can aid in muscle recovery.

Quality Over Quantity

While meeting protein requirements is important, focusing on the quality and type of protein sources is equally crucial. Prioritize lean animal proteins that are low in saturated fat and rich in essential amino acids. Opt for plant-based food sources of protein whenever possible, recognizing that most plant-based protein is incomplete, meaning you will need to combine two sources to make sure you get all the essential amino acids.  For example black beans with brown rice.

Also, keep in mind that there are some complete sources of protein from plants – soy products such as tofu, tempeh or edamame, quinoa, buckwheat, and hemp seeds are all complete proteins.

Considerations for Vegetarians and Vegans

Vegetarian and vegan women can meet their protein needs by incorporating a variety of plant-based protein sources into their diets. Combining complementary protein sources, such as grains and legumes, can enhance the overall quality of protein intake. Additionally, incorporating fortified foods and plant-based protein supplements can help ensure adequate protein intake.

Be sure to remember that if you do eat a vegan diet (no animal protein) you will need to take a vitamin B12 supplement. B12 is not found in plant-based sources of protein. 

Consultation with a Nutritionist

Individual protein needs may vary based on factors such as age, activity level, muscle mass, and health status. Consulting with a qualified nutritionist can provide personalized guidance on protein intake and help develop a nutrition plan tailored to individual needs and preferences.

Links to Help Figure Out Protein

On the Real Foods Stories Podcast, I mentioned a few links I would add to the blog to help you get your protein requirements each day.

The Protein Food Chart shows you how much protein is in many common plant and animal-based protein sources

The Portion Size Cheat Sheet  shows you how you can use your hands to help figure out the servings of foods

Check out my Sample Meal Plan for a 1600-calorie, 100 grams of protein day

RECIPES! Check out some of my recipes with Tofu (a fantastic complete protein!) HERE

A protein-rich dessert? Yes Please! Click HERE for my Chickpea Peanut Butter Blondies

Protein plays a vital role in supporting overall health and well-being for women in midlife. By understanding the importance of protein intake, meeting recommended requirements and selecting quality protein sources, women can optimize their nutrition and thrive during this stage of life. Prioritizing protein-rich foods as part of a balanced diet can contribute to enhanced muscle health, improved bone density, and overall vitality in midlife and beyond.

The post Protein Needs Increase in Midlife appeared first on Heather Carey.

As someone who looks forward to the seed catalogs coming in the mail the day after the Christmas holidays, I know that my garden, and being connected to nature, is some of the most important parts of my life.

I became interested in growing and gardening when I was little but had very little direction, nor the wisdom that there was room for mistakes, so my garden obsession got put on hold until I got married and had a backyard of my own. As Urban Farm owner Greg Peterson and I agreed on while talking on our podcast episode, your first garden is your worst garden.  Leave your hangups at the door, there is no perfect in gardening. And while it’s incredibly disappointing when a few deer come and massacre all your carrot seedlings in the still of the night, it is the never-ending learning, and forgiveness, that I love about getting my hands in the dirt.

In midlife, having things you truly love and enjoy is non-negotiable. It gives us purpose and answers the “why” of what we are doing. As I have been growing a large vegetable garden for many years now, I have learned that gardening is so good for my health, and not just in the physical way. Here are a couple of things I have realized in my adventures in gardening and why I believe that gardening is something everybody should be doing:

Gardening Keeps You Physically Active

Gardening involves a variety of physical tasks such as moving dirt, shoveling, digging, planting, weeding, and watering, which can help improve strength, endurance, and flexibility. A day in the garden can leave you feeling like you ran a marathon. It’s a great way to stay active without the need for a gym membership.

Gardening is Great Stress Relief

Spending time in nature and caring for plants has been shown to reduce stress levels and promote relaxation. Planting and tending to small seedling plants can bring out our inner caretakers. The soothing sounds of birds chirping and the gentle rustling of leaves can have a calming effect on the mind. Here’s something else to consider: plants don’t talk back :).

Gardening Promotes Mindfulness

Gardening encourages mindfulness and being present in the moment. It is not enough to put a few herbs in a pot and hope for the best. You need to pay attention to your soil, watering, pruning and of course, eating all the delicious things you grow. It’s a meditative activity that allows you to focus on the task at hand, quieting the mind and reducing anxiety.

Gardening Connects You to Nature

Have you ever put your hands into beautiful healthy dirt and realized what is going on in that soil? Millions of living, breathing organisms that help feed the very things you eat. There is a circle of life phenomenon that occurs in a garden when you start with the dirt, planting, and then composting. It is a miracle. Gardening allows you to connect with the natural world and develop a deeper appreciation for the environment. It can help foster a sense of responsibility and stewardship for the planet.

Of Course, the Nutritional Benefits

Growing your own fruits, vegetables, and herbs can lead to a healthier diet. You’ll have access to fresh, organic produce right from your garden, which can be more nutritious than store-bought options because it is just picked rather than traveling and sitting on a store shelf for days. And the taste of fresh-picked veggies and herbs is something everyone should have the opportunity to try.

Gardening is Social

Gardening can be a social activity that brings people together. Whether you’re participating in a community garden or sharing gardening tips with neighbors, it can help foster a sense of community and belonging. I end up growing so much produce every year and giving a lot of it to my friends and family. It feels like the perfect way to share the love.

Gardening Uses Your Brain

Engaging in activities that stimulate the brain, such as planning your garden layout or learning about different plant species, can help improve cognitive function and memory. Wondering what to plant, where, and when takes a skill that is honed every single year. No year is ever like the last.

Gardening is not only good for your plants but also good for your health. Whether you have a green thumb or are just starting out, incorporating gardening into your routine can have a positive impact on your physical, mental, and emotional well-being. So, grab your gardening gloves and get ready to reap the many health benefits of this fulfilling activity.

The post Everything I Know I Learned From My Garden appeared first on Heather Carey.