May 18, 2025
Welcome to A Lovenote.
A weekly digest where I say hello and share. You’ll find things you can cook this week + some things you didn’t ask for but might enjoy. I’m so glad you are here!
(5 min read)
Helloooo dearest!
I just got back from a last-minute trip to Amsterdam ✈️🌷—beautiful, spontaneous, a little chaotic (in the best way)… and yes, full of stroopwafels and not nearly enough protein.
We stayed in the chic-est hotel right by Vondelpark, rode our little city bikes all over the place, enjoyed canal-side cocktails, and absorbed as much of the art, culture and European lifestyle that we possibly could.
I packed my trusty protein snacks for the flight and even brought my green drink mix AND my never-leave-home-without-it Magnesium to keep my gut happy (because midlife travel guts? You know the deal). (my code is CHRISTIE10 if you want to try it) But once I arrived? Let’s just say… I did not crush my protein goals.
And that’s okay.
Because this is what real-life looks like. It’s not perfect. It’s not rigid.
It’s a rhythm, not a rulebook.
It’s being able to enjoy a wild and wonderful few days away, then come home, unpack your carry-on, and slip back into your feel-good rituals.
I came home feeling a little “off”—sluggish, snacky, out of sync.
But instead of spiraling, I simply got back to my habits:
☕ Morning protein
🥬 High-Fiber/anti-inflammatory foods
🚶♀️ Daily walks (with my trusty weighted vest, obvi)
🌿 A few deep breaths and a grocery run
Because when you build a strong foundation, getting back on track isn’t a punishment—it’s a homecoming. It feels good. It’s a mindset shift that in my 20s and 30s would have felt like restriction. But now? It actually feels like expansion. I feel like I finally know exactly how to give my body what it needs. And I can see myself stronger than ever because of it.
Here are 5 travel tips that made a big difference:
Pack Protein : Midlife metabolisms don’t love a pastry-only day. Toss some grass-fed jerky, collagen packs, hard-boiled eggs, or crunchy edamame snacks into your carry on. You’ll be glad you did. When the KLM flight attendant offered a danish for breakfast after our red-eye flight, I was glad I had something with protein to go with it.
Hydrate, hydrate, hydrate: flying, walking, biking, salty snacks, wine….you need to keep your midlife body hydrated to avoid bloating and headaches. Pack your electrolytes! I love my Age Quencher Hydrate electrolyte. My code is LOVESTORY15.
Bring your non-negotiables: Travel sends your system off. Pack your magnesium, probiotics, protein powder, or whatever else you need to bring your system back online. Make sure you pack them.
Find one anchor meal per day: Travel diet doesn’t need to be perfect (it shouldn’t be!) But once a day, try to find time for an omelet, a lovely salmon salad or lentil soup - something with protein and fiber that will do wonders for your blood sugar and digestion.
And Don’t Forget!
I’m teaching my free Protein Made Simple Workshop this coming Friday, May 23rd—and if you’re over 40 and tired of guessing what to eat, this is the place to start.
You’ll learn exactly how protein supports your hormones, energy, metabolism, and mood—without tracking every bite or spending your whole Sunday meal prepping. SAVE YOUR SEAT HERE. And grab a friend to join you. I will be giving away a Protein Cheatsheet AND my Busy Gal’s High Protein Breakfasts recipe book to everyone on the call, so snag your spot today!
I hope your long weekend finds you well and that the birds singing and you can enjoy this with a coffee in the sun.
Christie
PS: A quote I came across that I think you’ll love:
“The more sand that has escaped from the hourglass of our life, the clearer we should see through it.” ― Jean-Paul Sartre
PPS: Don’t forget to place your Inspired Go Salad delivery.
Some things you didn’t ask for (but might enjoy)...
HABITS.
Speaking of routines and rituals, I’ve been using my Novaalab Red Light Therapy mask every night and I love that it allows me to habit stack my skin care, with nighttime reading. That is a win for me! They also gave me a code for you if curious: CHRISTIE&10.
I have a confession to make. I’ve been using Caster Oil as a beauty product. I forgot to pack it for my trip and I missed it. I use it on my lashes and brows at night, on my lips and of course, rub it on my right side stomach for liver detox. It nourishes and strengthens my lashes and brows, moisturizes my lips all night long and gently supports liver detoxification. I haven’t taken the plunge on an official caster oil pack but it’s definitely on my Wishlist. Poor Fras crawling into bed next to me! Can you picture it? Eyes shining with oil up to my brows, mouth taped shut, my red light therapy mask and next: a flannel fanny pack against my stomach! lol Have you tried castor oil? Share your castor oil wisdom!
SCROLLING. How to spend time joyfully online. I have to admit, I love my time online. My algorithm is trained to share with me inspiring content that pushes me to be better and teaches me new things. I also have stopped using TikTok - I wasn’t enjoying it over there and have replaced that with substack.
ADVICE: Yikes. Now is not the time to be eating bagged lettuce.
LISTENING. I’m really into sending voice recordings. I send them to my sisters and my friends. I find it easier sometimes than typing out a long message and also, I want to share my voice, my tone and often, my rambling thoughts…like I was with that person, in their kitchen, being with. I’m extending this habit to sending myself voice notes of my thoughts. I am not sure if it’s a little bit of brain fog or fear I won’t remember it later, but if I have a thought- nothing profound or productive….just a little awakening that I want to be able to come back to- then I record it for myself. Have you tried this?
READING. I had a little scream when I saw that Taylor Jenkins Reid has a new book coming out! Atmosphere is available next week and I cannot wait! I am a big fan of Daisy Jones and the Six and Seven Husbands of Evelyn Hugo.
SHOPPING. If you are a dance/sports mom, you probably already have one of these but if not, they are great for road trips, picnics, pool days and sticking to your goals.
I mentioned last week that I’m really into these pants for summer. I bought them in 2 colours. I also bought the matching top and wore it a ton around Amsterdam. It’s a great staple. I wear a size small in both. Also, this is the best t-shirt!
summer is upon us! I love these elevated flip flops.
file under: random things I find on Etsy that I love.
WATCHING. I just started The Four Seasons on Netflix. It’s so cute! A fabulous cast. I found myself feeling that I could relate to the characters.
On the flight home, I started watching Shining Vale with Courtney Cox and I’m obsessed! It’s a dark comedy and such easy watching. What are you watching lately? Do you even have time in this chaotic season?
FOOD. I’m eating pretty clean this week and am batch cooking meals that I can re-serve and re-dress for later lunches and dinners. This spring salmon is delicious and will make it with GF panko. When I made this sheet pan dinner, the whole family loved it (and I lived off the leftovers for lunch all week long). I am so glad I bought these glass jars for my overnight oats and chia pudding. My girls and I love the grab and go in the morning. (Sully is an eggs man so that’s his go-to)
I received a Ninja Creami from my kids for Mother’s Day (debatable whether this was for me or for them!) but we’ve been having so much fun creating high-protein, delicious treats to enjoy for breakfast or dessert. I’ll keep experimenting and will post some recipes soon. Please share if you have any recipes you love!
f you need some meal inspiration to help you hit your protein and fiber goals (a key component of my 30-30-30 method) download my free 5-Day Meals that Fuel Midlife Meal Plan. It’s totally free and the meals are simple, delicious and will set you up for a week of easeful eating.
Will I see you at the Protein Made Simple Workshop? There will be a replay for anyone who registered in case you can’t make it.
That’s it for me this Sunday morning. Thank you for reading and continuing to support this newsletter ❤️ Fill me in on what you’re up to and what you’d like to see more of. xoC
You can catch up on last week’s Lovenote here.
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This tangy baked salmon with lemon-caper salsa is a quick, anti-inflammatory dinner packed with omega-3s—perfect for a healthy weeknight meal.