What if eating better in your 40s and beyond wasn’t about restriction, but about upgrading your ingredients? Superfoods are one of my favorite ways to do exactly that. As a chef and nutrition coach, I’ve seen how adding just a few nutrient-dense foods into your weekly meals can dramatically shift energy, skin, and mood.

​Once we reach our 40s and beyond, our nutritional needs change. Hormonal shifts can affect metabolism, bone density, and heart health. At the same time, our bodies don’t absorb nutrients as efficiently as before. That means every bite counts.

Superfoods are nature’s way of giving you *more* in every mouthful — more vitamins, minerals, and antioxidants that support your body’s natural balance.

​A complete plant protein packed with omega-3s, magnesium, and fiber. Great for hormones, heart, and mood balance. They are super nutritious and tasty. I like this brand by Mighty Seed. Try them in smoothies or try my delicious cashew hemp cheese recipe perfect for having on whole grain toast or as a substitute for anything that calls for traditional cream cheese.

​Loaded with antioxidants to support brain health, reduce inflammation, and boost collagen.

Try greens such as kale, collard greens or Swiss chard– Excellent for calcium, vitamin K, and folate for strong bones and energy.

​Balances hormones naturally thanks to lignans, supports digestion, and provides fiber for gut health.

(Shiitake or Reishi) – Help support immune health and offer adaptogenic properties that ease stress on the body. There is such a wide range of mushrooms that are available that I will explain in more detail in an upcoming blog post. 

These superfoods are easy to incorporate without overhauling your entire diet:

Sprinkle hemp hearts or flaxseed into smoothies, yogurt, or salads.

Add a handful of berries to breakfast oats or chia pudding.

Blend leafy greens into soups or green smoothies.

Sauté mushrooms with olive oil and garlic for a savory side dish.

Make “power bowls” by layering grains, greens, and your favorite protein, topped with a drizzle of flax oil or tahini.

Superfoods work best when you use them consistently. Start with one or two, then build from there. Add them to recipes you already love — that’s the secret to sustainability.

And yes, investing in a high-quality blender like the Vitamix (my personal favorite!) makes it even easier to whip up superfood-rich smoothies, soups, and sauces.

If you’re ready to bring your midlife nutrition to the next level, I’ve created the perfect starting point.

🎧 Listen to my audiobook course:
Empowered Aging: 5 Useful Ways to Holistic Wellness for Women 40 & Beyond — it’s your step-by-step guide to making wellness simple, satisfying, and sustainable.

💌 Join my email list to get new recipes, superfood guides, and exclusive invites to my free cooking classes designed for women 40 & beyond.
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Adding more nutrition doesn’t have to mean adding more work. When you focus on superfoods that support your hormones, digestion, and energy, you create meals that help you feel your best — inside and out.

Here’s to nourishing your body with purpose, one superfood at a time.

In our 40s and beyond, the way we eat — and how we feel about eating — begins to shift. Between hormonal changes, busy schedules, and years of dieting messages, it’s easy to lose touch with what our bodies actually need. Mindful eating is one of the most powerful tools to reconnect with your body, find balance, and rediscover joy around food.

As a chef instructor and nutrition coach, I’ve seen women completely transform their relationship with food when they slow down and bring mindfulness into the kitchen. You might even know some women personally who actually look younger than they did before due to healthy lifestyle changes. I'm sure the term "reverse aging" through healthful habits has something to do with this.

​Mindful eating is the practice of paying attention — truly paying attention — to what and how you eat. It’s about awareness, intention, and self-compassion rather than guilt or control.

Instead of counting calories or labeling foods “good” or “bad,” mindful eating invites you to notice:  
- How your food smells and tastes  
- How hungry or full you are  
- How certain meals make you feel physically and emotionally  

It’s a way to nourish both body and mind — one meal at a time.

​Perimenopause and menopause can affect appetite, digestion, and energy. Many women find themselves eating out of habit or stress instead of true hunger. Mindful eating helps you:

- Reconnect with hunger and fullness cues  
- Improve digestion (because slower eating = better absorption)  
- Reduce emotional or “stress” eating  
- Feel more satisfied with less food  
- Bring more pleasure and calm into your meals  

​Slow Down:  Take a deep breath before eating. Notice your food’s color, aroma, and texture.  

Eat Without Distractions.: No scrolling on TV, or social media — just focus on your meal for 10–15 minutes.  

Chew Thoroughly:  This simple habit improves digestion and helps your body register fullness.  

Check In Mid-Meal.: Pause halfway through and ask: Am I still hungry or am I just on autopilot? One trick is to drink water before deciding if you are truly still hungry.  

Honor Cravings: Don’t Fight Them. Enjoy the foods you love mindfully rather than restricting them.  (Practice portion control)

Turn meal prep into a relaxing ritual instead of a chore.  

Use your favorite tools — like your Vitamix blender — to create nourishing smoothies and soups that make you feel good.

Keep your kitchen clutter-free to reduce decision fatigue.  

 Light a candle or play calm music during dinner to create an intentional atmosphere.  

​When you practice mindfulness with food, your digestion improves, cravings lessen, and energy stabilizes. You naturally eat in a way that supports your hormones and metabolism — without restriction or guilt.

It’s not about eating perfectly; it’s about eating *peacefully."

If you’re ready to transform how you feel about food, start with one simple step today: slow down and truly taste your next meal.

🎧 Listen to my audiobook:  
Empowered Aging: 5 Useful Ways to Holistic Wellness for Women 40 & Beyond — your guide to nourishing your body and mindset through every stage of midlife.

💌 Join my email list for mindful eating tips, wellness recipes, and invites to my virtual cooking classes.  

Final Thought

Food is more than fuel — it’s connection, comfort, and creativity. When you approach it with mindfulness, every bite becomes an act of self-care. So take your time, savor your meals, and let your kitchen become a space of joy and nourishment.

Some of the links in this post are affiliate links. If you make a purchase through these links, I may earn a small commission. This supports my work in sharing healthy recipes and nutrition tips for women 40 and beyond — thank you! 💚

As women over 40, we know that time, energy, and health are our most valuable assets without a doubt.
When it comes to nutrition, the tools you use in your kitchen can make all the difference between eating well and settling for convenience. (I've been guilty at times.) The right gadgets however don’t just save time — they help you create nutrient-rich meals that support hormonal balance, energy, and vitality.

As a chef instructor and nutrition coach, I’ve tested countless gadgets over the years. These are the ones I recommend most to my clients — the ones that truly make healthy living *easier* and more enjoyable.

​At this stage of life, our kitchens can either help or hinder our health goals. Quality kitchen tools reduce the friction between “wanting to eat better” and actually doing it. The right gadgets help you:

- Cut prep time in half
- Preserve nutrients in your food
- Encourage consistency with healthy habits
- Make cooking a relaxing, joyful part of your day

​My #1 recommendation for nutrient-dense cooking. From smoothies and soups to sauces and nut butters, this powerhouse helps you eat more fruits, veggies, and superfoods with less effort. It’s durable, self-cleaning, and built to last.

Perfect for busy women who want healthy meals fast. It can pressure cook, slow cook, sauté, and steam — all in one pot. I use it for soups, grains, and lean proteins.  I use an affordable option by Comfee that does not pressure cook but can be used for other handy cooking options such as steaming, sautéing, using as a rice cooker and for making soups and chilis.

​Crispy veggies or salmon without deep frying? Yes, please. Air fryers make it easy to enjoy comfort food without excess oil.  Also, it's great for small batch cooking and baking with a plus of minimal heat compared to a traditional oven. Another bonus: cooks most things in half the time than if you were to cook in a regular oven.

​You don’t need a dozen knives — just one excellent one. A good chef’s knife makes chopping vegetables safer and faster, helping you cook more at home with ease.

They keep your food visible, organized, and fresh — plus, they’re better for the planet than plastic. Perfect for meal prep days.

Hormone Balance: Easier access to fresh, whole foods.  
Energy: Quicker, cleaner cooking helps you maintain steady blood sugar.  
Digestion:  Tools like blenders and air fryers make lighter, nutrient-packed meals easy to digest.  
Longevity: Investing in quality saves money (and health!) over time

​You don’t need to buy everything at once. Start with one item that solves your biggest challenge — whether that’s time, prep work, or cleanup. Once you experience how effortless healthy cooking can be, you’ll naturally want to build your collection.

Ready to upgrade your kitchen and your health?  

🎧 Listen to my audiobook:  
Empowered Aging: 5 Useful Ways to Holistic Wellness for Women 40 & Beyond — a guide to helping you feel vibrant, confident, and nourished through every season of life.

💌 Join my email community for kitchen tips, gadget recommendations, and exclusive invites to my virtual cooking classes designed for women 40 and beyond.

​Final Thought

Your kitchen should be a place that inspires you — not overwhelms you. When you have the right tools, cooking becomes less of a chore and more of a form of self-care. Start small, invest wisely, and create a kitchen that supports your best self every day.

​As women when we enter into our 40s and beyond, hormonal changes can feel like a moving target — one week you’re energized and focused, the next you’re bloated, moody, or exhausted. Your hormones are powerful chemical messengers, and the foods you eat play a huge role in how smoothly they function.

Meal prep is one of the simplest (and most empowering) tools to bring those hormones back into balance. (I know easier said than done.) But hear me out. The benefit of planning ahead, you take control of your energy, mood, and metabolism — without depending on restrictive diets or last-minute takeout. You don't have to be perfect at all because we are human, but just like exercise, consistency goes a long way.

During perimenopause and menopause, estrogen and progesterone levels fluctuate — sometimes wildly. These swings can trigger:

Slower metabolism
 Weight gain around the midsection
Hot flashes & sleep disruption
Digestive issues & bloating
Blood sugar instability

Its amazing how our body shifts during midlife challenges, but the goal isn’t perfection; it’s steady nourishment. The right foods at the right time help your body find its new rhythm — and that’s where meal prep shines.

​When designing your weekly meals, focus on foods that:

​1. Support Liver Health – Cruciferous veggies like broccoli, cauliflower, and Brussels sprouts help your liver metabolize hormones.
2. Stabilize Blood Sugar – Combine protein + healthy fats + fiber at every meal to prevent energy crashes.
3. Reduce Inflammation – Omega-3 rich foods like salmon, flaxseed, and walnuts calm hormonal flare-ups. I personally love golden flaxseed meal which has a nuttier taste and a subtle hint of butter like flavor compared to the traditional. 
4. Support Gut Health – Fiber-rich grains, veggies, and fermented foods aid digestion and hormone detox.
5. Boost Mood & Energy – Magnesium-rich leafy greens, avocados, and dark chocolate work wonders here.

​As a chef and nutrition coach, I teach women that meal prep doesn’t mean eating the same boring chicken five days straight. It’s about intentional variety and smart systems.

Here’s my midlife-friendly method:

1. Choose 3–4 base proteins (grilled skinless chicken (white or dark) wild salmon, lentils, or boiled eggs).
2. Batch cook once, eat twice. Roast extra veggies, make big batches of whole grains, and freeze half.
3. Create “mix & match” meals. Use the same ingredients to build new flavors throughout the week.
4. Prep snacks in pairs. Think almonds + apple slices, hummus + carrot sticks. (check out my creamy hummus recipe here)
5. Set a prep date. Pick one afternoon (Sunday is perfect! or whatever day works best for YOU) and make it a self-care ritual with calming music and tea.

Day 1
 Breakfast: Overnight oats with berries & chia seeds
 Lunch: Salmon salad with mixed greens and avocado dressing
 Dinner: Roasted chicken with broccoli and quinoa

Day 2
 Breakfast: Green smoothie (spinach, banana, flaxseed, almond milk)
 Lunch: Chickpea bowl with cucumber, tahini dressing, and brown rice
Dinner: Lentil soup with a side of mixed leafy greens (For something a little different, try my red beet lentil burgers)

Day 3
Breakfast: Greek yogurt with hemp hearts and a dash of cinnamon with a small swirl of maple syrup or honey.
Lunch: Spiced grilled shrimp & veggie skewers with wild rice
Dinner: Turkey meatballs with zucchini noodles and marinara (You can also try an international spin with ground turkey such as Mediterranean style with delicious spices such as ground cumin, ground coriander, oregano and sumac.)

Use glass containers or clear Ziploc bags to see your food and reduce waste.
Flavor is self-care. Use fresh herbs like basil and cilantro to keep meals exciting.
Invest in the right tools: A Vitamix blender (for soups & smoothies) and a sheet pan can save hours each week.
Hydrate smart. Add cucumber or lemon slices to your water to support detox and reduce bloating.

Meal prep isn’t about restriction — it’s about freedom. When your meals are ready, you free up mental space for everything else you care about: your work, your family, your self-care. Food should feel supportive, not stressful.
Ready to reset your meals and hormones without diet drama?

Listen to my audiobook course:
Empowered Aging: 5 Useful Ways to Holistic Wellness for Women 40 & Beyond — it’s your companion guide for creating lasting health from the inside out.

Join my email community for meal prep tips, seasonal recipes, and exclusive invites to my virtual cooking classes.

Final Thought

Your hormones aren’t the enemy — they’re signals. And when you feed your body the right foods with love and intention, those signals start to work for you, not against you. So set aside a few hours this week, tie on your apron, and start your own hormone-friendly kitchen reset. Your body will thank you for the effort to a healthier lifestyle.

​

This post may contain affiliate links. As an Amazon Associate, I earn from qualifying purchases — at no extra cost to you. I only recommend products I use and trust in my own kitchen. 🌿

If you’ve ever wondered why your metabolism feels slower after the age of 40, you’re not imagining it. Hormonal shifts, muscle loss, and lifestyle stressors can all play a part — but the good news is that your kitchen can become your best tool for getting it back on track.

As a chef instructor and certified nutrition coach, I’ve seen countless examples of women who rediscover their energy, rebuild strength, and reset their metabolism — not with extreme diets, (because let's be honest who wants to do that) but through small, consistent changes that start in the kitchen.

Once you hit your 40s, estrogen and progesterone start to decline. This hormonal change can reduce muscle mass, (time to include more weight bearing exercise or body weight exercise to help with this) which naturally slows down calorie burning. Add if you add in stress to the mix, less sleep, and a busy lifestyle to boot, your metabolism may feel like it’s at a standstill.

But the secret isn’t to eat less — it’s to "eat smarter", with more nutrient dense foods that fuel you and fill you up. By filling your body with these healthful foods, you support your metabolism through nutrition, hydration, and consistency which can make a world of difference.

Protein is essential for maintaining lean muscle — and muscle is the most metabolically active tissue in your body. Aim for 20–30 grams of protein per meal. Think eggs, fish, lentils, or a scoop of plant-based protein powder in your smoothie. If you want a plant-based protein powder with minimal ingredients and a clean taste this is my personal favorite brand from Naked (vanilla flavor) where you can adapt your protein shake with this base flavor. 

​There is a reason why you want to use more spices in your everyday meals. There is an array to choose from. Metabolism-boosting spices you should use are chili's, ginger, turmeric, and cinnamon.  They not only add flavor, but these spices naturally increase thermogenesis (your body’s calorie-burning process).

​Fiber-rich foods keep you fuller longer, balance blood sugar, and support gut health. Include plenty of vegetables, fruits, legumes, and whole grains in your weekly plan.

Dehydration can slow metabolism and lead to fatigue. Aim for half your body weight in ounces of water daily. Add cucumber, lemon, or mint for extra flavor. For more ideas of flavoring water to avoid boredom, check out my blog post here.

​Pair protein with complex carbs between meals — like apple slices with almond butter or hummus with veggie sticks. This helps steady energy and avoid mid-afternoon crashes.

​A powerful blender, like my favorite Vitamix, helps you create nutrient-rich smoothies that keep metabolism steady and digestion smooth. It’s perfect for protein shakes, soups, and sauces that save time and boost nutrition.

Consistency is key. Spend a few hours each week prepping proteins, chopping veggies, and setting up easy grab-and-go options. This reduces stress and helps you make nourishing choices even on busy days.

Chef Vanessa’s Quick Metabolism-Boosting Meal Ideas

Morning Smoothie:
Baby spinach, protein powder, banana, plant-based milk of your choice (organic soy is a great choice-high in protein and phytoestrogens) and cinnamon.  

Lunch Bowl:  Quinoa, roasted vegetables, chickpeas, and avocado drizzle.  

Dinner: Grilled salmon with sautéed kale and sweet potato mash.  

Snack: Greek yogurt with berries and hemp hearts.

If your metabolism has been feeling sluggish, know that your body isn’t broken — it just needs better support.

🎧 Listen to my audiobook:
Empowered Aging: 5 Useful Ways to Holistic Wellness for Women 40 & Beyond — a simple, realistic guide to eating, moving, and living with more vitality at every stage.

Join my email community for recipes, metabolism-boosting meal plans, and exclusive invites to my virtual cooking events.

Boosting your metabolism after 40 isn’t about restriction — it’s about nourishment. With the right foods, the right tools, and a bit of planning, you can fuel your energy, improve digestion, and feel vibrant again.

Start small, stay consistent, and let your kitchen be the foundation for lasting energy and health.