Fresh, Simple, and Nourishing: Summer Salad Recipes You’ll Love

It is HOT out and Summer is the perfect time to lighten things up in the kitchen — and what better way to do that than with a vibrant, refreshing salad? But let’s be real: not all salads are created equal. If you’ve ever stared at a bowl of sad iceberg lettuce and called it a meal, you’re not alone. A good summer salad should be satisfying, energizing, and full of flavor — not a chore to eat.

Here are a few of my favorite go-to summer salads that are easy to throw together, packed with nutrients, and perfect for hot days when you don’t want to cook.

Grilled Peach & Chicken Salad

Great for: balancing blood sugar, supporting lean muscle, and satisfying sweet/savory cravings.

Ingredients:

• Grilled or rotisserie chicken breast, sliced

• 1 ripe peach, grilled or fresh, sliced

• 2 cups arugula or spring mix

• ¼ avocado, sliced

• 1 tbsp crumbled goat cheese or feta (optional)

• 2 tbsp chopped pecans or walnuts

• Balsamic vinaigrette

Why it’s great: This salad combines protein, healthy fats, and fiber to help stabilize energy — no sugar crashes here! Bonus: peaches are rich in antioxidants and vitamin C.

Cucumber Chickpea Crunch Salad

Great for: plant-based protein, cooling inflammation, and quick prep.

Ingredients:

• 1 can chickpeas, rinsed

• 1 cucumber, diced

• ½ red bell pepper, chopped

• ¼ red onion, finely sliced

• Handful of fresh dill or parsley

• Juice of ½ lemon

• 1 tbsp olive oil

• Sea salt & pepper

Why it’s great: Chickpeas add fiber and protein, cucumbers are super hydrating, and the fresh herbs give this salad a burst of summer flavor. Perfect as a lunch or side dish.

Hormone-Happy Kale & Quinoa Salad

Great for: fiber, detox support, and steady energy.

Ingredients:

• 1 cup cooked and cooled quinoa

• 2 cups chopped kale (massage with lemon juice or olive oil to soften)

• ¼ cup shredded carrots

• ¼ cup pumpkin seeds

• 2 tbsp dried cranberries (unsweetened if possible)

• Dressing: olive oil, apple cider vinegar, Dijon mustard, a touch of maple syrup

Why it’s great: This salad is packed with fiber, minerals like magnesium and zinc (which support hormone balance), and energizing complex carbs. Bonus: it stores well in the fridge for days!

Watermelon Mint Feta Salad

Great for: cooling down, hydration, and a light snack or starter.

Ingredients:

• 2 cups diced watermelon

• A few fresh mint leaves, chopped

• ¼ cup crumbled feta

• Optional: a squeeze of lime or drizzle of balsamic glaze

Why it’s great: Watermelon helps keep you hydrated and supports digestion. It’s light but super refreshing — perfect for those hot afternoons.

Make it S.I.M.P.L.E.

These salads follow my S.I.M.P.L.E. Method — they’re Sustainable, Intentional, Mindful, Personalized, Loving, and Energizing. Whether you’re short on time or just need ideas that actually fuel your body, these salads are a delicious step in the right direction.

Want more personalized meal ideas that support your hormones and energy goals? I’ve got you.
Let’s work together to build a nutrition plan that works with your life — not against it. Book a call with me here to discuss your goals, and also I’ll share how my program works. Looking forward to talking with you!

Why Creatine Is a Game-Changer for Women Over 40

Aging gracefully isn’t about fighting time—it’s about giving your body the tools to thrive as you evolve. One of the most underrated and science-backed tools for women over 40? Creatine.

Often thought of as a “gym bro” supplement, creatine is actually a powerful ally for women navigating hormonal shifts, muscle loss, and energy dips that often accompany the 40s and beyond. Let’s break down what creatine is and why it deserves a spot in your wellness routine.

What Is Creatine?

Creatine is a naturally occurring compound found in small amounts in foods like red meat and fish, and produced by your liver, kidneys, and pancreas. It plays a major role in helping your cells—especially muscle cells—produce energy during high-intensity activity.

Why Creatine Is Especially Beneficial After 40

As we age, we naturally begin to lose muscle mass, strength, and even bone density. Hormonal changes—especially the decline in estrogen—can amplify these effects. That’s where creatine comes in:

1. Preserves Muscle Mass and Strength

After 40, muscle loss (known as sarcopenia) accelerates. Creatine helps boost muscle energy and improve strength and endurance during workouts. Combined with resistance training, it’s a potent combo for maintaining lean muscle.

2. Supports Bone Health

Stronger muscles mean stronger bones. Creatine can indirectly benefit bone density by enhancing your ability to strength train more effectively—essential for reducing the risk of osteoporosis and fractures.

3. Boosts Brain Function

Emerging research shows that creatine may support cognitive function, including memory and mental clarity. That mental fatigue you feel? Creatine may help improve brain energy metabolism and reduce feelings of “brain fog.”

4. Increases Energy & Workout Recovery

Creatine helps regenerate ATP, your cells’ primary energy source. The result? More power for your workouts and faster recovery between sets and sessions. This matters even more when your body doesn’t bounce back quite like it did at 25.

5. Supports Hormonal Transition

While creatine doesn’t directly influence hormones, it can help ease some of the physical and mental challenges of perimenopause and menopause—like fatigue, brain fog, and weight gain—by improving overall strength, energy, and body composition.

How to Use Creatine Safely

• Type: Choose creatine monohydrate—the most studied and effective form.

• Dose: 3 to 5 grams daily. No loading phase needed.

• Timing: Take it any time—morning, pre- or post-workout, or with a meal.

• Hydration: Drink plenty of water, as creatine pulls water into your muscles.

• Consistency is key—creatine works best when taken daily over time.

Busting the Bloating Myth

Many women worry about bloating or water retention. While creatine may cause a slight increase in water content inside your muscles (not under your skin), this is actually a good thing—it’s a sign your muscles are hydrated and functioning optimally. Most women don’t notice any physical change.

Is Creatine Safe?

Yes—creatine is one of the most researched supplements in the world, with an excellent safety profile, even for long-term use. If you have any chronic health conditions or kidney issues, talk to your doctor before starting.

The Bottom Line

If you’re a woman in your 40s or beyond and want to feel stronger, more energized, mentally sharper, and more empowered in your workouts—creatine might be the missing piece.

It’s not just for bodybuilders. It’s for women who want to age powerfully and live life with more vitality, inside and out.

Why I Started This Coaching Business for Women Over 40

Hey there — I’m so glad you’re here.

If you’re a busy woman in your 40s (or beyond), juggling work, family, hormones, and a to-do list that never ends — I see you. And I created this space for you.

Health and fitness have always been a passion of mine. But somewhere along the way, I realized that the mainstream approach — the diets, the extremes, the pressure to be “all in” or “start over Monday” — just didn’t work anymore. Especially for women like us, whose bodies and lives are changing.

What started as a personal journey of figuring out how to feel good in my skin again turned into something much bigger: a calling to help other women simplify their nutrition, reset their energy, and finally ditch the overwhelm that comes with food, fitness, and hormones.

That’s how my coaching business — and my signature S.I.M.P.L.E. Method™ — was born. It’s not about being perfect. It’s about being intentional, mindful, and loving toward your body, your health, and your life.

My goal is to help you tune out the noise and finally feel like yourself again — without giving up your favorite foods, family dinners, or busy life.

If you’re ready to stop starting over and start building something that lasts, I’m here for you.

Let’s make your 40s (and beyond) your most energized, confident, and empowered years yet.

With love,
Laura

Why “All-or-Nothing” Isn’t Working — and What to Do Instead

If you’ve ever told yourself, “I’ll start over Monday,” or scrapped an entire day because of one indulgent meal, you’re not alone — I lived in that cycle for years.

As women over 40, we’re often balancing careers, kids, aging parents, hormones, and a body that suddenly feels unfamiliar. It’s no wonder we think we need to be “all in” or not bother at all.

But here’s the truth: the all-or-nothing mindset is burning you out — and keeping you stuck.

Through my own journey and in working with clients, I’ve learned that consistency beats perfection every time. You don’t need another extreme plan. You need a way of eating (and living) that fits into your real life — not one that competes with it.

That’s exactly why I created the S.I.M.P.L.E. Method™ — a mindset-driven approach to food freedom that focuses on:

• Sustainable habits you can actually maintain

• Intentional choices that align with your goals

• Mindful eating that honors your body

• Personalized strategies for your lifestyle

• Loving self-talk that replaces guilt

• Energizing routines that support hormone balance

You don’t have to be perfect. You just have to start. And keep showing up in small, meaningful ways.

So next time you find yourself spiraling into all-or-nothing thinking, I want you to remember: one choice doesn't define you — it’s your next one that matters most.

I’m here to help you make it SIMPLE.

With love,
Laura

3 Nutrition Shifts Every Woman Over 40 Should Make — Without Counting a Single Calorie

If you're in your 40s (or beyond), you've probably noticed that what used to “work” with your body… just doesn’t anymore. You’re not imagining it — hormones, stress, and life all play a role.

But that doesn’t mean you need to overhaul your life or start tracking every bite. In fact, one of the biggest shifts I help my clients make is simplifying nutrition so it actually works with their changing bodies — and their real lives.

Here are 3 foundational shifts I teach inside my coaching:

1. Think Protein First

No, it’s not a bodybuilder thing. Protein is essential for midlife women — it supports hormone balance, lean muscle, and keeps you full longer.
Start by aiming to add a protein source to each meal and snack. Simple swaps go a long way.

2. Ditch the "Clean Eating" Pressure

Trying to be “perfect” with food leads straight to the all-or-nothing trap. You don’t need to cut carbs, go gluten-free, or say goodbye to wine.
Instead, focus on adding more nutrient-dense foods — colorful veggies, fiber, and healthy fats — and trust that balance will follow.

3. Fuel Your Body, Not Just Get Through the Day

So many women in this season of life are under-eating or skipping meals. But your body needs nourishment to manage hormones, energy, and mood.
One of the most powerful changes? Eat before you're starving — and stop eating when you're satisfied, not stuffed.

These may sound simple — and they are. That’s the point.
Nutrition doesn’t have to be complicated to be effective. When you pair these shifts with the right mindset (no guilt, no extremes), that’s when the real transformation happens.

Ready to learn how to make these changes stick? That’s where my S.I.M.P.L.E. Method™ comes in.

Your 40s aren’t the end of feeling good in your body — they’re the beginning of something better.

With love,
Laura

You're Not Lazy — You're Burned Out (And It’s Time to Do Things Differently)

If you’ve ever looked at your to-do list, your laundry pile, your fridge full of “healthy” food — and still just felt stuck — I want you to know something:

You’re not lazy. You’re exhausted.

Between hormones, career, kids, aging parents, and the invisible load we carry every day as women, it’s no wonder you feel like you’re always behind or never doing “enough.”
And when it comes to your health? That pressure only gets heavier.

You might feel like:

• You “should” be able to get it together

• You “used to” have more willpower

• You “know what to do” but can’t seem to do it

I hear this from women in their 40s all the time. You don’t need another meal plan or harder workout.
What you need is a reset that starts with grace — and a plan that works for you.

That’s exactly why I built my coaching practice around the S.I.M.P.L.E. Method™ — because doing more isn’t the answer. Doing the right things, in a way that feels doable, is.

Inside my private coaching, we focus on:

• Nutrition that fuels energy without the extremes

• Mindset shifts that break the all-or-nothing spiral

• Sustainable habits that fit your life (even when it’s messy)

You deserve to feel at home in your body again — without giving up your favorite foods, your family dinners, or your sanity.

You’re not broken. You’re just ready for a new way forward.

And I’d love to help you get there.

With love,
Laura