I have some exciting nutrition news!

1. We are hosting our 2nd Menopause Virtual MasterClass beginning April 8th. Insurance may cover it and you get all the info you need to be healthy in your midlife!

Register HERE: https://l.bttr.to/S0yh7​

Also, if you know anyone who is interested send them the link!

2. Spring is almost here and that means a chance to get outside, do a walk and talk with a friend and get your nature exercise session going. Aim for 45 minutes per day of walking outside!

3. Here’s to a healthy, happy spring break. Remember to plan ahead, look up the menu ahead of time and always request a refrigerator/microwave when you are staying at a destination!

Here are some ideas for 3-ingredient healthy meals:

1. Tofu Orange Stir-Fry:
   • Extra firm tofu
   • Mandarin oranges
   • Mixed greens + Soyaki
2. Cauliflower Delight:
   • Cauliflower rice
   • Ground turkey/beef
   • Sweet peppers
3. Gnocchi Sausage:
   • Cauliflower gnocchi
   • Mini peppers
   • Chicken sausage
4. Pulled Chicken or Pork + Slaw + Yogurt:
   • Pulled chicken
   • Broccoli slaw
   • Plain yogurt with lemon or lime
5. Sesame Miso Salmon Salad:
   • Salmon
   • Salad
   • Cucumbers
   • Miso dressing
6. Turkey Meatloaf:
   • Fresh spinach
   • Frozen sweet potato fries
7. Tofu Crunch:
   • Tofu
   • Sesame crunch chopped salad kit
   • Mandarin oranges in light syrup
8. Shrimp Stir-Fry:
   • Fully cooked medium shrimp
   • Vegetable and soba noodle stir-fry
   • Sunflower oil
9. Pulled Chicken/Pork Lettuce Wraps:
   • Pulled pork or chicken in smoky BBQ sauce
   • Yogurt
   • Organic cole slaw kit
10. Cheesy Red Pepper Pizza:
    • Broccoli & kale pizza crust
    • Red pepper spread with eggplant & garlic
    • Fresh mozzarella cheese log
11. Mediterranean Bowls:
    • Organic Mediterranean style salad kit
    • Shawarma chicken thighs
    • Roasted garlic hummus
    • Cucumber slices

The Smart Hacks for your Meal Prep

In a perfect world, we’d all meal prep, right?? But doesn’t it take hours and hours?? Don’t you have to commit an entire day to it?? Not in the least! We are here to share with you some clever hacks to help you make the most of the benefits meal prep brings.

• Make a plan: Take a few minutes to write out a plan for the week ahead. It doesn’t have to be detailed, just your breakfasts, lunches, dinners and snacks. This means you can easily create a grocery store list and you won’t forget a key ingredient.
• Chop and freeze: If you love a soup or a smoothie then get chopping and freezing! Chop your fruit and/or veg and pop into bags for the freezer. Then when you want a smoothie or you’re ready for warming soup, the main ingredients are ready to go.
• Get the right kit: Kitchen gadgets like an air fryer, mini chopper and crock pot are all amazing for speeding up your prep. We recommend this terrific, versatile air fryer as a quicker, healthier way to cook and we love a great crock pot too!
• Put meals on repeat: We all know variety is great for good nutrition, but you can still make this easier to achieve. Instead of trying to hit a different breakfast, lunch and dinner every single day, aim to do so on a weekly basis. Then you can repeat meals, in the current week to make it easier to bulk buy and prep.
• Keep meals simple: Having a standard approach and then varying elements of a meal can make it so much easier. For example, make overnight oats but vary the fruit you use or create these salad jars and mix and match what you include. By keeping the main ingredients the same, just in different combinations, its quick and simple.
• Buying economically: Buying in bulk depending on what’s in season is a great way to both get inspiration and get variety. Plus, seasonal produce is often cheaper. Local meats, vegetables and fruits are all often seasonal or on special so look for bargains and then plan your meals around what’s on
• ​