How to Eat Properly For Your Age: Common Diet Mistakes You’re Making

Eat For Your Age: Why Your Diet Isn’t Working Anymore

Aging sucks. But it shouldn’t stop you from living the life you want. If you eat for your age, you can get fit and stay fit for good.

Over 40 and can’t lose weight? Hitting 30 and wondering why you can’t eat the same foods you were eating just a few years ago?

I’m sorry to be the bearer of bad news, but the older we get, the less quickly our bodies can metabolize those late night pizza slices and extra glasses of wine. You can’t eat the same things you were eating in college when you’re over 40.

Eat well, age better. It’s as simple as that.

It’s not about how many calories a day you eat, because everyone’s lifestyle and body is different. But it’s important to get the right types of foods at certain ages to make sure you stay healthy throughout your life.

Let me help you get started by showing you what a balanced diet for different age groups looks like.

Eat For Your Age In Your 20’s

In your early 20’s, your body recovers and builds muscle very well. You can get away with eating more high calorie meals, much to everyone else’s jealousy.

But once you hit your late 20’s, you’ll likely start to notice things are beginning to change.

This time in your life is the perfect time to start introducing healthy habits and making minor changes you can carry with you permanently.

To maintain a healthy body for the rest of your life, here’s what you need to eat in your twenties:

  • Iron: You need to get enough iron in your diet in your 20’s, especially if you’re planning on having children. Iron is essential for your fertility levels. Iron rich foods include: lean beef, beans, spinach, and whole grains.
  • Protein: These are busy times, so you need energy from protein to stay healthy. Eat chicken, whole grains, eggs, almonds, and fish for good protein sources.
  • Calcium: In your 20’s, your bone density is the highest it will ever be. Make sure you get enough calcium now and don’t overlook it. Milk, yogurt, and leafy greens are great sources of calcium. Oranges also help you absorb calcium from other foods.

A Quick Guide to Eating Properly For Your Age

Age and Diet in Your 30’s

Here’s the age where you might start to notice a few more changes.

You might not be losing weight as quickly as you used to, or you might be finding that you’re feeling less energetic than you did a few short years ago.

You’ll find that your body will begin to be more sensitive to certain things it never used to be, like sugars and fats. Cooking at home more often will help you create a healthy diet that will keep your body fueled up for the future. When you eat well, you age better.

Like I said, it’s hard to tell how many calories a day you should be eating. But moderation and proper nutrient intake is key at this point.

Just like your 20’s, you should focus on eating proteins, iron, and calcium. Your metabolism likely hasn’t slowed down yet, and you’re still living a busy life. Whether you’re raising a family or adjusting to your career, you need the energy to keep up.

How to Eat Properly For Your Age: Common Diet Mistakes You’re Making

Weight Loss After 40

To you, your 40’s might mean the impending doom of a mid-life crisis. But personally, I think that your 40’s can be some of the best years of your life! It happened to me, and it can happen to you. It’s never too late.

Generally, you need to adjust how many calories a day you eat the slower your metabolism gets. In your 40’s, you’ll notice things slowing down a little more significantly than before.

The best diet for a 40 year old woman, or man, is a low-sugar, probiotic-rich diet that focuses on vitamins and nutrients. Sugar intake is key at this stage in your life because you’re at higher risk for diabetes.

Make sure you’re getting all of your food and nutrient groups at this time to help embrace your 50’s and 60’s. Here are some foods to focus on in your 40’s:

  • Antioxidants: Since your metabolism is slowing down, it’s crucial at this age to make sure you eat more antioxidants to help balance it out. Antioxidant-rich foods include coloured fruits and veggies, seafood, green tea, and walnuts.
  • Fibre: Eating more fibre will help prevent weight gain. It will also help you maintain your cholesterol and blood pressure- two things that are important at this age. Get your fibre from salads, beans, whole grains, and apples.

Eating For the Right Age: Why Your Diet Isn’t Working

How to Maintain a Healthy Body In Your 50’s and 60’s

In your 50’s and 60’s, life will be completely different than it was in your 20’s. In many ways, that’s a good thing.

When you eat for your age at 50 and up, you need to be conscious about including all of the food groups and getting as many nutrients as you can. But some are particularly important.

Here are some other important nutrients you should watch for when you’re over 50:

  • Omega-3: This age is notorious for affecting your brain, so it’s important to keep it sharp with Omega-3 fatty acids. You can find them in fish, eggs, nuts, and some seeds.
  • Vitamin B12: These help with your digestion and keep your body healthy to process food. They’re found in fortified breakfast cereals, fish, eggs, dairy products, and meat.

How to Eat Properly For Your Age: Diets That Work For Women Over 40

My Nutrition Program Will Help You Get Fit and Stay Fit

Unsure of what to do next? That’s where I come in.

I’m Karen Pilote, and I’m a certified Precision Nutrition coach and personal trainer who is ready to help you take action.

My 1 year body transformation will get you in the best shape of your life. And as long as you work hard, you’ll get there guaranteed. I won’t let you fail.

It doesn’t matter how old you are- we could all use some help now and then. My job is to make sure you get everything you need to be in the best shape of your life.

To get started on living your best life, sign up now.

Online Nutrition Coaching for Weight Loss

Yes, You Can! Avoid Holiday Weight Gain While You Indulge

Indulge Without the Bulge: How to Avoid Weight Gain Over the Holidays  

The holidays are a really hard time of the year for your wallet and your waistline. Most of us fall victim to weight gain over the holidays, whether it’s from mindlessly binging on dinners or snacking on all the yummy baked goods.

In fact, Americans typically gain an average of at least 5 pounds over the holiday season.

That doesn’t seem like a lot, but it can set you back when you’ve been working so hard on your nutrition program. Just seeing those extra 5 pounds can be super discouraging.

But healthy holidays aren’t impossible. Trust me, I love baked goods just like anyone else! It is possible to indulge in the treats you love without going overboard.

Consider some of these proven weight management tips that can help you enjoy your festivities without regretting it on January 1st.


Enjoy Your Holidays and Indulge…Without Guilt

The first thing that you need to know is that you can, and you should, enjoy those Christmas cookies or that piece of pumpkin pie. It’s the holidays- you should be enjoying this wonderful time!

Weight gain happens when people enjoy their holidays a little too much. If you overindulge, that’s when the bulge comes out.

So is there a happy medium? The answer is yes. There is always a happy medium!

Cakes - How to Avoid Holiday Weight Gain - Weight gain over the holidays

Find Any Way to Work in Exercise

Nobody expects you to take time out of preparing for your family gathering and going to the gym to work out. We aren’t perfect and the holidays are often busy enough as it is.

But there are little things you can do to work in some physical activity. It doesn’t have to be strenuous- just something to get you moving! Light activity is better than nothing.

Try taking an evening stroll with your family to go check out the Christmas lights in your neighbourhood. You could also partake in that traditional family Thanksgiving football game for some fun exercise.

And guess what? Boxing day shopping counts for exercise! 🙂


Sneak in Some Healthy Holiday Snacks

Okay, so you’re not going to replace your famous holiday cookies with fruit sticks. But there are some really delicious healthy recipes out there you can try to include alongside your classic snacks.

If you’re heading to a holiday potluck or party where you know you’re going to be surrounded by unhealthy recipes, bring something healthy. This way, you’ll know that there’s going to be something good to eat and you won’t starve trying to avoid the bad stuff.

You can also try making healthier versions of classic holiday dishes for your own dinner, like the stuffing on this page.

If any of your dinner guests complain about the healthier items on their dinner plate, you can kindly tell them they are welcome to make dinner next time!

Of course, if you want to enjoy a traditional holiday dinner the way that you always do, there’s no shame in that. Just make sure you balance your plate properly- choose more veggies and less stuffing.

Check my Pinterest board for some good holiday inspiration. You can also try some of my Karen-approved, tried and tested recipes for some great ideas!  

Avoid holiday weight gain - It’s Possible: You Can Avoid Holiday Weight Gain And Still Enjoy Yourself

Plan Out Your Options

When you’re at a holiday party or at a family dinner, analyze everything that’s available. If it’s a spread of finger foods on a table, walk through and look at everything before you start making your plate.

Think about what you really want to splurge on. Do you love mashed potatoes? Then consider sacrificing some of your stuffing.

If you want to taste everything, take smaller portions. When you love mashed potatoes and stuffing equally, take both, but don’t take giant piles of each.

Try planning out your dinner plate, too. Fit in as many vegetables as you can. Ideally, you want half your plate to be made up of vegetables.

When you catch yourself slacking off at dinner, go easy on the dessert. It’s as simple as that!

How to Avoid Holiday Weight Gain Without Suffering - Gaining weight over the holidays

Have a Snack Before You Go

Sometimes we tend to starve ourselves all day so we have room to enjoy heaping piles of delicious dinner.

But this is part of the reason that people go through a lot of weight gain over the holidays. If you’re hungry by the time you get to a party, you’ll gorge on everything.

Have a small, but protein-filled, snack an hour before you go out. Even if it’s just an apple, it’s best to have something in your stomach to make it easier to resist temptation.

This will also make it easier for you to pick and choose what foods you really want to indulge in, and which you’re willing to pass over.

How to Avoid Holiday Weight Gain Without the Sacrifice - Online nutrition coach

Eat Slowly

When you’re indulging in your holiday cookies, slow down and savour every single bite.

The slower you eat, the more likely you’ll feel full. When you’re stuffing your face with cookies as if you’re never going to taste them again, you’ll eat so many at once you can’t feel yourself getting full.

You know that feeling you get after eating a giant holiday dinner when you feel like you’re going to explode? This is how you avoid that.

Just enjoy the moment in every bite, and you won’t go overboard. You’ll also enjoy the food much more than when you’re just scarfing it down.


I’m Karen! I’m a Certified Precision Nutrition Coach and I’m Here to Help You Enjoy Your Holidays.

I love to indulge just as much as anyone else. But I hate seeing people ruin all of their hard work. That’s why I’m here.

Just like you, I’ve been there. I can help you get fit over 40 because I’ve done it myself, and I’m your living proof you can do it too.

If you feel like you’ve fallen off the wagon, or you just need someone to help you stay strong, join my program. I’m certified through Precision Nutrition to help you get where you want to be.

Join now and get the help you need to start living your best life.


Online Nutrition Coaching for Weight Loss

Protein: Chug It or Chew It?

Your body needs protein, an essential nutrient, to build, repair and maintain its organs, cells and tissues.

Specific to fat loss, your body needs protein to build muscle. Muscle will burn fat. Capeesh?

Let’s keep it really simple now and think this through so that you can decide what makes sense and what works for you. That will be the ultimate deciding factor; what makes sense to you and what works for your lifestyle.


Eating Whole Foods:

1) You can get the necessary daily protein requirements from both shakes and whole foods, but you will not get optimum nutrition from protein shakes exclusively.

2) Consuming whole food has a “thermic effect” meaning that eating & digesting food burns calories. That’s a good thing!

3) Consuming whole food is a natural function. We were meant to chew, swallow, digest and eliminate nutrient dense, natural, fibrous whole foods.

4) Consuming whole food is satisfying and enjoyable. By focusing on good eating habits at the outset of a fat loss program you learn to enjoy social situations, family and business functions, celebrations and holidays.


Drinking Protein Shakes:

1) Protein shakes are a convenient replacement for whole foods if you are short on time.

2) Protein shakes contain nutrients that are quick digesting, which is great for post-workout recovery.

3) Shakes are a great way to bolster calories when it’s difficult to consume enough whole food to support body functions and energy expenditure.

4) Drinking protein shakes can reduce your daily calorie intake and they are often successful in weight loss plans.


The Bottom Line

When you undertake a fitness program to reduce fat and gain leanness, it’s vital to make healthier eating choices and exercise regularly. A “habits based” mentality is necessary in order to create and sustain a fit lifestyle. Choose foods and supplements that make sense for your weight loss plan and that will also carry forward into your new fit lifestyle.


Nom Nom! ~karen

Thai Spring Rolls

“Professional” Spring Rolls


My Spring Rolls!


So, you can’t/won’t cook?

Me either! I am the quintessential non-chef.  Thankfully I passed the “gourmet gene” on to my two boys but I happily open a can of tuna, steam some vegetables and rice, shake up some protein and hit the gym with my Corelle containers.

This one is worth the effort.

I did it, I made them! And if I do say so myself, mine are awesome.


Thai Spring Rolls

20 circle rice paper wrappers
20 cooked shrimp
40 basil leaves
40 mint leaves
1 carrot sliced into shreds with vegetable peeler
2 cups torn butter lettuce (or romaine without spines of leaves)
1 skein vermicelli rice noodles cooked
1 cup bean sprouts
4 stalks green onion finely chopped
pie pan of very warm water

Spread all ingredients out on a work surface. Remove tails from shrimp and cut shrimp in half lengthwise.

Dip a rice wrapper into the warm water until soft and pliable. On a clean dry cutting board, fold it in half so you have the straight line of the half circle at the top. Place your filling a little off the center in a vertical line. Start with two shrimp halves end to end, cut side up (so the pink shows through when it’s wrapped). Top with two basil leaves, two mint leaves, and a small portion of each remaining ingredient. Arrange so ingredients will be peeking out of one or both ends.
Starting at the corner your filling is closest to, wrap that corner over filling, (If you only want ingredients showing from one end, fold an inch of the bottom up right now) then begin rolling tightly. Place seam side down on a large platter and cover with plastic wrap.
Makes 20 Rolls.
*If this is your photo “Ms. Pro Chef” let me thank you personally.
Ok gang, go make them! Eat them, enjoy every nutritious calorie!
Thai Spring Rolls: A guilt free, out of the ordinary, ”take a break from boring” recipe from a Non-Chef!
If you have a wonderful “Non Chef” story or recipe to share, please do. We culinary-challenged friends have to stick together!

Intelligent Eating


We are confused. We want to eat the “right way” but we have no idea what the right way is. Paleo, gluten free, low carb, blood type, intermittent fasting, vegan, vegetarian. What is clean eating? What is the best diet plan? What? When? How much? Should I cut calories? Cut fat? Cut carbs? The options and opinions are vast and diverse.


What is your goal? That’s what you need to get straight first. You can’t make decisions until you have a clear sense of what you want to achieve. Everyone is seeking health and many are striving for weight loss. The two are inextricably linked but eating for health alone will not guarantee weight loss. If you make the proper food choices though, you will likely gain better health if weight loss is your goal.


Keep it super simple; don’t go looking for problems and don’t make things overly complicated. For weight loss make sure you are implementing these simple rules:

1) Eat to support function. The body needs calories for energy to sustain itself optimally and to perform daily tasks. Don’t deny yourself this very basic necessity. If you don’t pay the bill the power will be shut off. If you don’t feed the body your energy will grind to a halt.

2) Eat quality food. For superior performance you need to eat good quality, wholesome and fresh foods. Period. You can eat less calories of garbage foods and lose weight, but not for long. I will bet you, within 2 weeks your body will scream for nutrients and rebel with fatigue, moodiness, and you will experience loss of enthusiasm for your once exciting mission.

3) Eat often. If you are grabbing a coffee at 10 am, you need to eat. If you are mentally crashing at 2 pm you need to eat. If you are foraging for a snack at 10 pm, you should have eaten more regularly throughout the day. Don’t underestimate the power of a steady source of fuel. Once you’ve skipped a meal you’re definitely behind the eight ball. You will binge; that’s not a guess, it’s a guarantee.

TIN1woman-measuring-waist-measuring-tape_410x290Refuse to be Confused

Stop reading ridiculous diet nonsense. Rebel against diet marketing schemes. Stop buying into complicated hype that causes analysis paralysis.

The only reason you “can’t do it” is that you’ve been led to believe it’s hard.  You’ve allowed yourself to be misled. Guess what, it’s not hard. Believe that there is an easy answer, because there is an easy answer. Make each meal simple and satisfying. Make one healthy decision that’s built on the last healthy decision. “Get stuck” with good habits.

Exert your willpower, its good for you!  Walk away from diet drama and stand apart from the contrived controversy. Keep it super simple, capeesh?

“Beat sugar cravings and get your eating in order so that your program has a chance to succeed. You have to nourish your body to achieve weight loss. A weak body will not tolerate the exercise necessary to shed fat. If you want a dramatic difference you’ll have to make changes. Start with this 2 WEEK eating program that will teach you the basics and get your body in the nutrient-rich, exercise ready state. This is the foundation work you have to do! If you take the time to learn smart, sustainable habits you will accelerate weight loss and minimize injuries. Eating well is the key, there is no doubt about it!”

Buy Now The Nourish Nutrition $9.95

Are you feeling confused about nutrition and weight loss? Let’s talk…

What do you find hard to understand when it comes to weight loss nutrition? We can all share our common sense solutions. I’m going to grab a shake, be right back!