The new year is here, and like many of us, weight management is on my mind. At 50, I've learned that staying active isn't just about the number on the scale—it's about being able to jump on trampolines with my kids, join in for skiing and snowboarding, and hopefully someday chase after grandkids without thinking twice.

Let me be real with you: these past few years have been a whole new challenge. Despite maintaining a steady weight most of my life, the combination of pre-menopause, changing metabolism, and new exercise limitations have made weight management trickier than ever. And that's exactly why I'm sharing these tips—they're not quick fixes or miracle solutions. They're real strategies I use every single day as I navigate this journey alongside you, especially as we deal with hormonal changes that nobody warned us about!

After years of balancing a slow metabolism with my love for food (and family meals!), I've learned that success comes from finding sustainable changes that work in real life. These days, with new aches and pains affecting my running routine, I'm constantly adapting and discovering creative ways to stay on track without giving up the joy of eating with my family.

What makes these tips different? They don't force you to become a kale-munching martyr while your family enjoys "the good stuff." These are real solutions for those of us who love food, hate spending a fortune on special "health" ingredients, and don't want to cook separate meals. No expensive meal plans, no sad solo dinners.

Just simple ways to enjoy eating with your family while managing your own portions and adding in smart, affordable ingredients that actually taste good. Because watching everyone else dig into pizza while you stare at your tragic bowl of lettuce is no way to live! These strategies let you join the feast while staying on track, and they might even save you money compared to all those pre-made "health" foods that taste like cardboard anyway.

 Morning Momentum

 1. Replace Coffee Creamer with a Protein Shake Add-in

Mornings can be chaos, and I'm often guilty of skipping breakfast. To avoid starting the day on the wrong foot, I add a splash of a flavored protein shake to my coffee instead of creamer. My favorites are Fairlife chocolate protein shakes and Quest salted caramel shakes (and if you're watching your budget, Equate makes a good lower-calorie version too).

Not only does it add creaminess and a hint of sweetness, but it also gives me a dose of protein that keeps me full longer. Plus, after reading about how artificial sweeteners and coffee creamers might not be the best for our bodies, this swap makes me feel better about adding that extra delicious to my morning coffee! Bonus: one container of protein powder lasts way longer than those expensive coffee shop drinks.

Here's the best part for my fellow coffee lovers: if you drink as much coffee as I do, you'll end up consuming the whole protein shake via your morning coffees by lunchtime. No more feeling guilty about skipping breakfast or worried about your metabolism slowing down - you're actually getting steady protein throughout the morning! Bonus: one container of protein powder lasts way longer than those expensive coffee shop drinks.

 2. Quick Avocado Bowl

When hunger strikes and I'm craving something creamy, half an avocado sprinkled with sea salt and a squeeze of lemon juice hits the spot. I eat it right out of the skin with a spoon—it's filling, satisfying, and feels indulgent while being completely wholesome. Watch for avocados on sale and keep a few ripening on the counter.

If you love avocados like I do, here are more ways to enjoy them:

• Mash them onto light bread with a sprinkle of sea salt and fresh lemon juice - trust me, it's a game-changer for a satisfying snack. And you can satisfy that toast/break craving without all the carbs.

• Slice them up alongside your eggs or as a side to any meal for healthy fats that keep you full

  But I hate avocados!" (I hear you, and I promise not to make you join my avocado cult... yet.)

  • Sneak half an avocado into your protein shake - you won't taste it at all, but you'll get this magical creamy texture plus all those good-for-you fats

  • Smoothies: Add 1/4 to 1/2 of an avocado to fruit smoothies with strong flavors like banana, pineapple, berries, or mango. You won’t taste the avocado, but it will make the smoothie thicker and creamier.

    • Pro Tip: Pair it with cocoa powder, almond milk, and a sweetener like dates or honey for a “chocolate milkshake” vibe..

  • Wraps: Mash avocado and use it sparingly in wraps with stronger ingredients like bacon, salsa, or smoked salmon.

Meal Magic

 3. Eat More, Not Less: The Veggie-Loading Strategy

I try to keep my fridge stocked with ready-to-go diced veggies: onions, bell peppers, zucchini, broccoli, and cauliflower (whatever you like most). When dinner rolls around and I'm making something carb-heavy for the family (because apparently not everyone wants cauliflower rice lasagna—who knew?), I use my two-pan method.

Then I get creative: sometimes I mix the veggies right into my portion of the family meal, sometimes I keep them on the side, and often I do both—mixing some in and having an extra veggie side portion. This gives me the best of both worlds: I enjoy what everyone else is having, but fill up more on the seasoned veggies than the heavier stuff!

Quick Pro Tips:

• Cook extra for tomorrow's meals (perfect for adding to the batch cooking in Tip 5)

• Season generously! I'm obsessed with "Slap Your Momma" seasoning for that extra kick. Just a little goes a long way!

• Try the seasoning combinations from Tip 4 to make your veggies irresistible

• Don't forget to add those flavor boosters from Tip 6 (a drizzle of low-fat sour cream or hot sauce makes everything better!)

4. Roasted Veggies That Convert Skeptics

I've won over even the veggie-doubters with this simple approach. Toss your vegetables (fresh or frozen) with olive oil, salt, pepper, and my "fry seasoning" mix in a mixing bowl. Here's the blend I use:

Equal parts garlic powder, onion powder, and paprika

Mix well and store in a small jar for easy use

For frozen veggies (often cheaper than fresh!), here's what works: preheat the pan with cooking spray before adding them. It creates deliciously crispy edges! You can adjust the seasoning by adding a pinch of cayenne for heat or smoked paprika for a deeper flavor. My honey-drizzled roasted carrots have become a family favorite (though my 19-year-old daughter still complains about the smell when broccoli's involved—sorry not sorry, I love it!).

5. Batch Cooking Made Simple

I love preparing big batches of veggie-loaded soups, chili, or pasta sauce and freezing individual portions in sandwich bags. Most mixes and frozen meals (even the Lead Cuisine’s and Smart Ones) are light on the vegetables but provide a tasty base to get you started quickly. I love Bear Creek soups and chili but add tons of extra veggies to double the volume, then freeze for my own lighter-calorie version. They're my backup plan for busy days or when takeout starts calling my name. Not only does this save me from expensive last-minute food decisions, but it also helps me use up vegetables before they spoil.

6. Seasoning Magic on a Budget

Instead of buying expensive pre-made seasonings or sauces, I keep a few basic ingredients that transform any basic dish: a drizzle of low-fat sour cream, a spoonful of salsa, a dash of hot sauce, and a spritz of lemon or lime. These simple additions make such a difference in flavor that you won't feel like you're eating "diet food"—and they cost far less than specialty health food products.

7. Tortilla Transformations: Your 5-Minute Survival Wrap

Extra-thin corn tortillas have become one of my favorite finds for those "I'm-about-to-turn-hangry" moments. Here's the trick: warm them for about 10 seconds in the microwave, wrapped in the same paper towel you'll eat from (because who has time for extra dishes?). This quick heating prevents that annoying breaking and flaking that happens with lighter wraps.

Try wrapping one around a cheese stick with a slice of lean meat or bell pepper slide and a squirt of sriracha for a quick, portable snack. I keep these ingredients ready to go because I know myself—if I leave the house starving, I'm one drive-thru away from terrible decisions. This way, I can throw together a decent snack in under 5 minutes and eat it one-handed while sitting in traffic (not that I'm endorsing distracted eating, but we all know it happens!).

 8. Soup Before Dinner Strategy

Having a bowl of soup before dinner—especially on pizza night or when we're having other tempting favorites—works wonders for portion control. Nothing helps you stick to one slice of pizza like already having a warm, satisfying bowl of soup in front of you! Here's my super simple 5-can veggie soup that won't break the bank:

• 2 cans of broth (chicken or veggie, or use water and bouillon)

• 1 can of mixed vegetables (with the liquid)

• 1 can of zucchini in Italian sauce

• 1 can of Rotel for a little kick

Stock up when these are on sale—they last forever in your pantry!

My favorite trick? While everyone else is loading up on cornbread, I'll add just a small piece into my soup or have a bite on the side. You still get that comfort food fix! And don't forget those Tip 6 add-ins—a drizzle of low-fat sour cream or a splash of hot sauce makes this simple soup feel like a delicacy.

9. Cauliflower Rice Variations

Frozen cauliflower rice is surprisingly versatile. I mix it with salsa, hot sauce, or other seasonings to mask the cauliflower taste if that's not your thing. Works brilliantly in stir-fries, burrito bowls, or as a base for any saucy dish. While the pre-riced version costs more, I often find it on sale and stock up—the convenience is worth it.

10. Smart Protein Picks

Beef jerky makes a fantastic protein-rich snack when I need something substantial but low-carb. Watch for sales and stock up—it's shelf-stable and perfect for busy days when you need energy without the crash.

11. Salsa Salad Enhancement

Add salsa as a base before your dressing to instantly make any salad more interesting. Mix it with a little vinaigrette or light dressing, and you'll find you need less dressing overall while getting way more flavor. Plus, salsa adds bulk and satisfaction for very few calories and cents per serving.

12. Cottage Cheese Creations

Cottage cheese brings protein and creaminess to so many dishes. Mix it into scrambled eggs, stir it into cauliflower rice, at it for volume to pastas (it’s great with lasagna or spaghetti), or enjoy it with fruit. Look for lower-calorie options if that's a concern, and buy the larger containers for better value.

I love lasagna and other pastas, so if I’m at risk of eating too much I add cottage cheese on the side to give me extra volume, so I feel like I’m getting more with a smaller portion size.

13. Evening Tea Ritual

When evening snack cravings hit, (you know, that dangerous time between dinner and bed) I brew a cup of herbal tea. My favorites are chamomile for relaxation, peppermint for digestion, or a citrus blend for something bright and satisfying. While my tea steeps, I'll grab some art supplies—lately I've been loving reverse coloring, where you start with colored pages and add your own patterns and designs. It's wonderfully relaxing (especially with music) because there's no pressure, you just doodle and let your mind wander.

On my best nights, I try to extend our after-dinner family time with activities that keep my hands busy—whether it's art, games, or just talking together. Let's be real, sometimes I end up in front of the TV anyway, but when I manage to stay engaged with family or work on something creative, it really helps delay that witching hour when the wine and snack cravings usually hit. A cup of tea and something to do with my hands turns out to be a pretty good replacement for mindless snacking.

Here's a tip that’s worked for me: I'll make hot chocolate for the kids while I have my tea. They feel like they're getting a treat, and I'm not tempted by their snacks since I'm enjoying my own cozy drink!

14. Mindful Treat Strategy

Keep a kid-sized candy bar or small treat on hand for those moments when you really need something sweet. Having a planned small indulgence helps prevent larger unplanned ones! Buy fun-size candy when it's on sale after holidays—much cheaper than giving in to convenience store cravings.

15. Morning Reset Ritual

If you slip up (and we all do!), start the next day with a big glass of lemon water, or hot water with lemon if you prefer. It's refreshing, costs pennies, and helps you mentally reset for a new day of healthy choices.

Evening Routine Reset

Creative Alternative to Night Snacking

Those hours between dinner and bedtime used to be my biggest challenge for snacking. I've discovered that keeping my hands and mind busy with creative activities makes a huge difference. Whether it's doing some relaxing reverse coloring, playing a game with my daughter, or even learning line dancing together in the kitchen (yes, really!), I find myself naturally snacking less.

Family Connection Tips

The best healthy habits are ones you can share! Some of my experiments have been huge hits (like those honey-roasted carrots), while others... well, let's just say my daughter Lilly will probably never eat cabbage in her tacos again! But that's part of the fun—finding creative ways to make healthy eating a family adventure.

Remember, these strategies aren't about perfection—they're about finding sustainable, affordable ways to take care of ourselves while still enjoying life. I'd love to hear your own creative tips and money-saving ideas for staying healthy!

Keep loving and keep creating (and moving!),

Janet