Menopause hit me at fifty-two and the belly came with it. For seven years I ate less than ever and watched my waistband get tighter. Then I sat down at my kitchen table with a spiral notebook. This book is what I wrote in it.
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It was a gray Saturday in January, the winter before I retired. I needed slacks for the round of luncheons that come with leaving a job after thirty-one years. They were my size, the same size I'd bought for a decade. They slid over my hips just fine. Then I got to the zipper, and it stopped halfway up.
I sat down on that little carpeted bench and thought, I eat less than I have ever eaten in my life. And it was true. Low-fat cookies. Diet shakes. Coffee for breakfast. One miserable spring of keto. Salads with nothing on them.
The fall I retired, I bought a spiral notebook from the school-supply aisle and went at my body the way I used to go at a messy school budget: what goes in, when it goes in, and what changes. No gym, no powders, no prescription. By the Sunday before Christmas my old jeans buttoned, and my husband Dale looked up from his plate and noticed.
That's what I want for you.
I'm Carol Ainsley. I'm sixty-one, I ran the front office of one elementary school outside Columbus, Ohio, for thirty-one years, and I write everything down. I'm not a doctor or a dietitian. I'm the woman who finally figured out her own kitchen, and this book is that notebook, cleaned up for you.
After menopause your body loses muscle faster, and muscle is where a meal's sugar is supposed to go. Starve it, and the belly stays. Feed it right, three times a day, and it starts to move.
One month of diet shakes costs more than this book.
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Here's the plain answer for a woman our age: about half your body weight in pounds, in grams of protein, every day. A woman who weighs 160 pounds aims for about 80 grams. Don't eat it all at supper. Split it into three real helpings of about 25 to 30 grams each, because that's the amount a body over sixty needs at one sitting to hold on to muscle.
Breakfast is where most of us come up short. Two eggs and a cup of plain Greek yogurt with berries gets you there before eight in the morning. Coffee and toast gets you about five grams. (If your doctor has ever mentioned your kidneys, ask before you raise your protein.)
That's one page. The book has 93.
Every chapter goes the same way: the problem, what I tried, what finally worked, the mistakes I made so you can skip them, and a short checklist to try tonight.
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Carol Ainsley · 93-page PDF · reads on any phone, tablet or computer
I'm Carol Ainsley. I was born in 1965 and raised in central Ohio, where my mother cooked out of a church cookbook and a can opener. I kept attendance, the budget and the field-trip money straight for one elementary school for thirty-one years, and outlasted three principals.
I'm sixty-one now. I'm married to Dale, a retired electrician who eats whatever I put down in front of him, and our three grandkids come for Sunday dinner. I still have pie on Thanksgiving.
No shakes, no pills, no gym. Real food from a regular grocery store, three times a day.
If you're past menopause and the belly arrived with it, yes. It's written for women over sixty, but everything in it works the same at fifty-five.
No counting calories and no starving. You'll learn your protein number and fill three meals a day with ordinary food. Most women end up eating more, not less.
No. Everything is from a regular supermarket or a discount store: eggs, plain yogurt, beans, canned fish, frozen vegetables, oats. The book gives you the prices for most of it.
Then talk to your doctor before you change how you eat, and bring the book's doctor-questions page with you. Carol is not a doctor, and the book says so plainly.
No. There's a short walk after meals and two strength moves with a kitchen chair and the counter. No floor work, no equipment you don't already own.
No. It's a PDF, 93 pages. It opens on your phone, tablet or computer, and you can make the type bigger by spreading two fingers on the page. The seven printable pages are made for your fridge.
Press any Buy button on this page. Pay once on the secure checkout. The page that opens right after you pay has your download button, and the same link is sent to your email. No account to set up, no password to remember.
No. One payment of $37, one time. No membership and no monthly anything.
The protein number, the 12 foods, the 7 swaps, the morning routine and the 4-week plan. All in one book, from one kitchen in Ohio.
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