​As women age, our nutritional needs evolve, and maintaining energy levels throughout the day becomes increasingly important. Some of you may not feel the need to snack, but if done right, it can be a powerful tool to keep you fueled, satisfied, and on track with your health goals. 
Here are some smart snacking choices for women aged 40 and above, focusing on nutrient-rich options that support overall well-being.

At 40 and beyond, women experience hormonal changes that can affect our metabolism, bone density, and muscle mass. Because of these factors, prioritizing snacks that are rich in protein, fiber, healthy fats, and essential vitamins and minerals can help manage these changes effectively. Here are some key nutrients to focus on:

Calcium and Vitamin D: Essential for bone health.
Protein: Supports muscle maintenance and repair.
Fiber: Aids in digestion and helps maintain a healthy weight.
Antioxidants: Combat oxidative stress and support skin health.

Why It’s Great: Greek yogurt is high in protein and calcium, while berries are packed with antioxidants and fiber. This combination supports bone health, muscle maintenance, and overall vitality.
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How to Enjoy: Top a cup of unsweetened plain Greek yogurt with a handful of mixed berries and a drizzle of honey for a sweet and satisfying snack.

Nuts & Seeds

Why It’s Great: Nuts and seeds provide healthy fats, protein, and fiber. They are also rich in magnesium and other essential minerals that support heart health and energy production.
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How to Enjoy: A small handful of almonds, walnuts, or chia seeds can be eaten alone or added to salads, smoothies, or yogurt.

Veggie Sticks with Hummus​

Why It’s Great: Vegetables like carrots, bell peppers, and cucumbers are low in calories but high in vitamins and fiber. Hummus, made from chickpeas, adds a dose of protein and healthy fats.

How to Enjoy: Slice your favorite veggies and dip them in a serving of hummus for a crunchy and creamy snack.

If you want to try making your own with a creative twist, try this red lentil hummus recipe.

Apple Slices with Almond Butter

Why It’s Great: Apples are high in fiber and vitamin C, while almond butter provides healthy fats and protein. This pairing keeps blood sugar levels stable and curbs hunger.

How to Enjoy: Slice an apple and spread a tablespoon of almond butter on each slice for a delicious and balanced snack.

Dark Chocolate and Berries

​Why It’s Great: Dark chocolate contains antioxidants and has been shown to improve heart health. Pairing it with berries enhances the antioxidant intake and adds natural sweetness.

How to Enjoy: Enjoy a small piece of dark chocolate (70% cocoa or higher) with a handful of mixed berries for a treat that feels indulgent but is good for you. I personally like dark chocolate dipped strawberries, which not only taste great but also looks good! 

Hard-Boiled Eggs

Why It’s Great: Eggs are a fantastic source of high-quality protein and essential vitamins like B12 and D. They are also easy to prepare and portable.

How to Enjoy: Keep a few hard-boiled eggs in the fridge for a quick and easy snack that provides sustained energy. If you tire of eating them as a snack, throw them into a salad for an extra protein option.

Smoothie with Greens and Protein

Why It’s Great: A well-balanced smoothie can pack a nutritional punch with greens, fruits, and a protein source like Greek yogurt, protein powder, or nut butter.

How to Enjoy: Blend a handful of spinach, a frozen banana, a scoop of protein powder, and some almond milk for a refreshing and nutrient-dense snack.  This is one of my favorite options to have on most days. If you are looking for a vegan option that I personally use and recommend is Naked Shake Pea Protein that comes in a variety of flavors and packs a healthy 20 grams per serving! 

Tips for Successful Snacking

Plan Ahead: Keep healthy snacks readily available at home and work to avoid reaching for less nutritious options.

Portion Control: Be mindful of portion sizes to avoid overeating. Pre-portioning snacks can help manage intake.

Stay Hydrated: Sometimes, thirst is mistaken for hunger. Drink plenty of water throughout the day to stay hydrated and support overall health.

Incorporating these smart snacking choices into your daily routine can help you stay energized, manage your weight, and support your overall health as you navigate life beyond 40. Remember, the key to healthy snacking is balance and moderation, ensuring you nourish your body with the right nutrients to thrive.

Sometimes life can feel like it's spinning faster and faster, so finding moments of peace and pleasure can seem like a luxury at time.  Yet, one of the simplest and most rewarding ways to slow down and reconnect with ourselves and our loved ones is through cooking. 
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The joy of cooking (which is also a famous cookbook by this title that I highly suggest as a resource) is not just about creating delicious meals; it's about the entire experience, from selecting ingredients to savoring the final dish.

The journey to making awesome meals begins long before you turn on the stove. It starts at the grocery store or market, where you can select fresh, vibrant vegetables, fragrant herbs, and high-quality proteins including organic. This whole process can be meditative, allowing you to engage with your food on a fundamental level.
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Choosing seasonal and local produce not only supports your community but also ensures that your meals are bursting with flavor and nutrients.

Being in the culinary world for quite some time, my kitchen is more than just a place to prepare food, it's my safe space where I can be creative. As I chop, stir and season my dishes, I engage in an age-old ritual where I feel like I connect with generations of cooks in my family tree.

There have been times when I will make certain dishes and think of them. What a blessing! The act of cooking becomes a form of expression, a way to tell a story through flavors and textures. This mindful engagement can transform the kitchen into a space of relaxation and joy. My hope is that you can gain this connection also while preparing meals in your own home kitchen.

Cooking can be incredibly therapeutic. The calming actions of slicing vegetables or kneading dough can calm the mind, providing a needed break from the stresses of daily life.

As you become focused on the task at hand, your busy mind starts to fade into the background, replaced by the immediate sensory experiences of touch, smell, and taste.

This mindful attention when preparing meals in the moment can be a form of meditation, offering mental clarity and emotional balance.

The real joy of cooking lies in sharing your food with others. When you think about it, a homemade meal is a gift, a tangible expression of care and love.
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Whether it's a simple family dinner or an elaborate feast for friends, sharing food brings people together, bringing connection and community. There have been many interesting and fun conversations in my family where there was and still is laughter that unfold around the dinner table are as nourishing as the food itself.

In our fast-paced world, where people often like to dine out, the simple pleasure of a homemade meal cooked at home is often overlooked. 

Yet, rediscovering the joy of cooking can enhance our well-being in profound ways. It reminds us to chill or should I say slow down, to appreciate the sensory delights of fresh ingredients, and to find satisfaction in the creative process. 

Cooking at home allows us to take control of our nutrition where you get to control what goes into your meals, experiment with new flavors, and celebrate the everyday gratification of nourishing ourselves and our loved ones.
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The joy of cooking is a timeless pleasure, one that invites us to reconnect with our food, our loved ones, and ourselves. By embracing the practice of homemade meals, we not only enrich our palates but also our lives, creating moments of joy and connection in every dish.