Midlife menu

It’s Our Time To Shine

Whether we gain it or lose it seems to be a never ending conversation. Better to re-think or re-frame. Strong, fit, healthy and happy.

Midlife brings changes and challenges. Yes our body shape may change. Change is welcome, but not all. I think it’s important to like the reflection I see in the mirror. If we don’t most of us have the ability to change.

In many ways it starts by making yourself a priority. Not always been possible, fingers crossed you have more time now. Sometimes it’s a case of making time, you deserve it. When we feel better everyone around us benefits. Our relationships are happier, healthier.


First drink of my day is water. I have a few variations depending on my mood and what’s in my cupboard. Semi sparkling my preferred. Sometimes hot or cold water with a dash of salt, lemon or a sports drink with electrolytes. Followed by a couple of black coffees. I’m not anti milk it’s good for us.

I make sure to stay hydrated throughout the day. I drink more than the recommended probably due to the altitude of where we live plus my sport.

Dehydration is one of the most common causes of constipation. Recommend 2-3 litres a day.

Milk and alternatives per 100ml

A nice cappuccino never goes a miss but no longer for me first thing. I steer away from the alternatives which are artificially fortified with a high glycaemic index. I’ve tried both oat and almond drinks. Per 100ml

Whole milk – protein 3.5g, calcium 124mg, glycaemic index 35-40,

Soya drink (Alpro organic) – protein 3.3g, calcium 123mg, glycaemic index 50

Oat drink (Oatly) – protein 1g, calcium 120mg, glycaemic index 60

Almond drink (Rude Health) – protein 0.5g, calcium 120mg, glycaemic index 79-92

Coconut drink (Alpro organic) – protein 0.1g, calcium 120mg, glycaemic index 97

My First Meal

I move less so it makes sense to eat less. Years ago I had a job where I was in and out of my car all day, to and from meetings. All that has changed, I work from home. I make a concerted effort to move my butt. If I’m going ski touring or hiking of course breakfast is a necessity. Nowadays my first meal is around midday. I’ve eaten like this for many years. If friends are staying, or I’m on holiday I usually indulge in breakfast.

I mix my own. Oats, chia seeds, flax seeds, sunflower seeds, walnuts, couple of pumpkin seeds (only a few otherwise I struggle to digest). Sometimes I munch on couple of Brazil nuts. All mixed with skyr and kefir. A great friend introduced me to skyr. I like the mild sourness plus the protein content. Kafir for the probiotics, good for my gut health.


I try to avoid snacking. That said if I fancy something it’s usually smoked salmon, prosciutto, bresaola or and a few slices of feta or parmesan. Love my nuts, always have a few walnuts handy.

second Meal

Fish, meat, veg, salad. Feta, mozzarella, parmesan and grilled halloumi are my go to cheeses in all my meals. I eat larger portions of mainly green veg, salad, meat or fish than rice, potatoes or pasta. When I’m home we eat around 6pm.

Over my last 35 years I’ve changed very little of what I eat. Often I’m told I eat healthy, this was never my aim, I think much learned from my parents.


  • Hydrate first thing and throughout the day

  • Eat enough otherwise you may over eat at your next meal or snack

  • Ensure you have enough protein. Increased protein gives me a satiety feeling plus it’s beneficial for muscle retention.

  • Try to squeeze in some exercise
  • Enjoy what you eat

Wine, wee drams and Champers. I’ve no plans to omit. Enjoyment is the name of the game.

Cakes and chocolate

Yes to chocolate, my go to is dark chocolate with 70-85 percent cocoa, less sugar. Cakes another yes, not in excess.

In my younger days I’d consume much more alcohol and chocolate. For me, it’s what I do most of the time that counts. Some people use the 80/20 rule. Eat healthy 80 percent of the time 20 percent treats.


“What you do makes a difference, you have to decide what kind of difference you want to make” – Jane Goodall

5 responses to “Midlife menu”

  1. Michelle Wainwright avatar
    Michelle Wainwright

    Fantastic, due to my treatment I aim to drink 2 litres of water per day to help hydrate my body. I often a add a dash of hymilayan or cdltal salt to retain the fluid otherwise I’m on my toilet all day and night. Walnuts are a must for me. I often soak them over night and then roast them in the morning adding a dash of olive oil and salt. Walnuts and cashews mixed together are delicious and contain plenty of omega 3, particularly walnuts. And a good long power walk helps to keep my body and mental well being.

    Thanks Sandra, great post!

  2. Jools avatar

    Reading all this it’s very clear what I need to do, to be ultra fit healthy & live in a gorgeous place. I’m coming to live with you Sandra 😆 x

    1. Sandra Scherfler avatar
      Sandra Scherfler

      That would be fantastic!

  3. Jacqui DC avatar
    Jacqui DC

    Great post San Xx

  4. Zoë avatar

    Water is always my first drink of the day. Hot and plain. Then lots of water and tea throughout the day. I’m not a fan of coffee and drink alcohol very infrequently. It helps that I don’t like any wine – red, white, rose, Prosecco, champagne all tastes like vinegar to me. I’ve had lots of friends over the years accept the challenge to find a wine I would like. All have failed! You still look as gorgeous and glamorous now as you did all those years ago and the outdoor lifestyle obviously suits you x

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