What are the opening hours?

Monday 9am - 5pm Tuesday 9am - 5pm Friday 9am - 5pm

Nourishing Gurus

Home
United States
Princeton, NJ
Nourishing Gurus

Our unique, holistic approach encompasses not only wholesome energizing foods but powerful habit, lifestyle and mindset shifts.
(1)

We are Jane Schwartz, RD, and Stephanie Goodman, CNC, two nutritionists with a passion to help women over 50 end the constant cravings, take back control of their eating, and feel good in their bodies again. Join our Facebook Group, where you can get insider tips, recipes, and cutting edge nutrition advices to keep you vibrant, energized, and healthy at 50 and beyond!

03/18/2026

We hear women getting this advice all the time and we want to set the record straight

1. "Keep breakfast light to save calories for later."
This backfires completely. When breakfast is too light, your body goes into survival mode - cravings spike, energy crashes, and you end up overeating later anyway.

2. "Skip breakfast if you're not hungry, or intentionally fast all morning."
For most women over 50, skipping breakfast slows metabolism and triggers the hunger-craving-overeating cycle by afternoon. Your body needs fuel early to function well all day.

3. "Just add protein powder to your oatmeal or smoothie."
Protein powder helps, but if your oatmeal or smoothie is mostly carbs (and protein) with no fat or fiber to balance it, you're missing the combination that keeps you full and steady. Plus, many protein powders are packed with artificial ingredients - choose carefully.

4. "Egg whites are healthier than whole eggs."
The yolk has most of the nutrients - healthy fats, vitamins, and satiety (and won't raise cholesterol).

5. "Fruit and yogurt is a balanced breakfast."
It sounds healthy, but so many fruit and yogurt combos fall short of the protein, fiber and healthy fat needed to keep us full. Without that balance, you'll be hungry again by 10:30.

Here's the truth:
The advice that worked in your 30s doesn't work the same way after 50.

Your body needs MORE protein, not less. More fuel, not more restriction. More consistency, not perfection.

Once you stop following outdated rules and start fueling your body the way it actually needs after 50, the food noise quiets down. The cravings calm. The rest of the day gets easier.

Want to see how to build breakfasts that actually work?

Comment STARTSTRONG and we'll send you the details on our Ultimate Breakfast Bundle. 🌞

03/16/2026

Wait - before you come for us, hear us out!

We're not saying oatmeal is bad. We're saying oatmeal alone isn't enough.

Here's why:
Plain oatmeal has about 5–6g of protein per cup.

That's nowhere near the 25–30g most women over 50 need at breakfast to stay full, support metabolism, and maintain muscle.

And it's mostly carbs.

Without enough protein and fat to balance it, oatmeal can spike your energy quickly… then leave you back in the kitchen looking for more food by 10:30 - while still falling short on the nutrients your body needs in the morning.

Adding a tablespoon of peanut butter or a few nuts doesn't fix it.
You're still short on protein... Way short.

Instant oatmeal is even worse.

It's loaded with added sugar (sometimes 10–15g per packet), artificial flavors, and very little fiber compared to steel-cut or rolled oats.

So what do we do instead?

We don't ditch oatmeal. We upgrade it.

Use less oats than you might be used to (maybe ⅓ cup dry) + chia and h**p seeds + fresh fruit + cottage cheese or Greek yogurt swirled in (or on the side).

Now you've got protein, fat, fiber - and a breakfast that actually works.

Oatmeal can absolutely be part of a great breakfast for women over 50. It just can't be the whole thing.

Want some help building breakfasts that keep you full and energized?

Comment STARTSTRONG and we'll send you the details of our Ultimate Breakfast Bundle - the exact formulas and recipes we use to build breakfasts that actually work (including oatmeal)!. 🌞🌞

03/15/2026

For most of our adult lives, we felt pretty in control around food. We could eat a normal breakfast and not think about food every hour.

Then something shifted after 50.

Suddenly the same breakfasts that used to work... didn’t anymore.

We’d eat our usual yogurt and fruit, oatmeal, or toast - and by 10:30 we were starving. By afternoon we were fighting cravings. By evening we were back in the kitchen wondering what was wrong with us.

We thought we just needed more discipline. So we tried eating less. Eating “cleaner.” Skipping meals. Counting calories.

Nothing worked. We were exhausted.

We started to wonder if constant hunger and food noise were just part of getting older.

Then we figured out what we’d been missing:
Our bodies had changed after menopause - and breakfast needed to change too.

Light, carb-heavy breakfasts that worked in our 30s and 40s weren’t enough anymore.

Our bodies needed MORE protein earlier, not less. More fuel, not restriction. More fat and fiber to stay stable.

So we changed one thing:

We started building breakfast with 25–30g of protein, healthy fats, and fiber. Every day. No perfection required. Just consistency.

The food noise quieted down. The cravings calmed. The constant mental battle faded.

We stopped white-knuckling our way through the day - not because we finally had enough willpower, but because we were finally fueling our bodies the way they actually needed after 50.

If you’re feeling the same as we were, start here.

Comment BREAKFAST and we’ll send you the details on our Ultimate Breakfast Bundle - the exact formulas and recipes that changed everything for us. 🌞

03/14/2026

Here’s how it happens:

You grab something that sounds healthy
+ Greek yogurt and granola
+ Whole grain toast with peanut butter or avocado
+ Oatmeal with fruit,

And within a few hours, you’re thinking about food again.

Not just a little hungry. Full-on cravings. Pantry browsing. Planning your snack before you’ve even finished your coffee.

So what’s going wrong?

Most “healthy” breakfasts are:
❌ Too low in protein (10–15g isn’t enough)
❌ Too high in quick-digesting carbs (even “good” carbs)
❌ Missing the fat and fiber your body needs to stay stable

The result? You get a quick burst of energy... then you’re back in the kitchen looking for more food an hour later. Your body scrambles to catch up. And suddenly you can’t stop thinking about food.

It’s not lack of discipline. It’s physiology.

When breakfast doesn’t have enough protein (25–30g), healthy fats, and fiber to balance it out, your body literally can’t stay satisfied.

The good news? Once you understand the formula and start building breakfast intentionally, the cravings quiet down. The food noise fades. The rest of the day feels easier.

Ready to fix it?

Comment STARTSTRONG and we’ll send you the details of our Ultimate Breakfast Bundle - the exact formulas and recipes we use (over 50 of them!) to build breakfasts that actually work. 🌞

03/13/2026

Most women over 50 feel stuck between two uncomfortable choices:

1) Keep following the same dieting rules that may have worked in the past (but don’t anymore)
2) Try something new that feels completely out of their comfort zone

Sound familiar? You’re not alone.

Here’s what we see over and over: Women sticking with option 1 because it’s what they’ve always known - even when it’s not working.

But here’s the thing: You don’t have to overhaul everything at once.

The easiest place to start? Breakfast.

When you fix the first meal of the day - building it with enough protein, fiber, and fat - everything else gets easier:
• Cravings calm down
• You stay full until lunch
• The all-day snacking cycle stops
• Healthy eating feels manageable, not exhausting

It’s not about following more rules. It’s about finally fueling your body the way it actually needs after 50.
That’s why we created the Ultimate Breakfast Bundle - 50+ simple, satisfying breakfasts plus guidance to:

• Support steady blood sugar
• Quiet food noise and cravings
• Help you stick with healthy eating without dieting

Comment STARTSTRONG and we’ll send you the details - your body after 50 will thank you. 🙌

03/12/2026

It’s time to rethink what’s actually healthy for breakfast 👇

1) The “No Breakfast” Breakfast
Many women think skipping breakfast is helping them eat less or stay in a "fasting window" - but for most women over 50, it backfires. You end up overeating later in the day, your metabolism slows down, and your body holds onto fat instead of releasing it because it thinks you're in survival mode.

✔ Better choice: A hearty, protein and fiber rich breakfast signals to your body that it's safe to let go of stored fat and keeps you from being ravenous by lunch.

2) Nonfat Yogurt with Granola
“Nonfat” often means high sugar OR artificial sweeteners, and most granolas are sugar coated oats - basically dessert for breakfast.

✔ Better choice: Whole milk yogurt, plain (or at least 2% fat) + fresh fruit + 2 tbsp seeds or nuts + 1 tsp honey or pure maple syrup if needed.

3) Store-bought Smoothies, Açaí Bowls & Pre-made Protein Shakes
Sound good, but most store bought smoothies and acai bowls have 35–70g sugar, and the premade drinks (like Premier Protein) are loaded with artificial sweeteners and typically use poor quality protein sources.

✔ Better choice: Homemade smoothie using clean protein powder + fresh or frozen fruit + 1 TBS nut butter or 1/2 small avocado + frozen cauli rice or greens

4) Instant Oatmeal & “Heart-Healthy” Cereals
These are often refined, sweetened with multiple forms of sugar (or artificial sweeteners), and low-protein, which creates a quick blood sugar spike followed by a quick crash.

✔ Better choice: Plain rolled oats + chia and h**p seeds + fruit + cottage cheese or Greek yogurt swirled in or on the side.

5) Avocado Toast (even with an egg)
Avocado toast is delicious and feels healthy - but even with an egg on top, you're only getting about 10-12g of protein. That's not nearly enough to fuel your muscles, metabolism, and energy after 50.

✔ Better choice: Avocado toast with 2-3 eggs, or add smoked salmon, cottage cheese, or Greek yogurt on the side to hit that 25-30g protein target.

💡 KEY MESSAGE:
Most “healthy” breakfasts fall short because they’re either too sweet, low in protein or use poor quality protein or other artifical ingredients.

Want some help getting started?

Comment STARTSTRONG 🌞 and we’ll send you the link to our Ultimate Breakfast Bundle - only $17 and includes over 50 delicious, nutrient-rich recipes, a full breakfast guide, and amazing bonuses.

03/11/2026

Step 1: Fix breakfast first
Not later. Not "when things settle down." Right now. Because breakfast sets the tone for your entire day - blood sugar, cravings, energy, all of it.

Step 2: Hit 25-30g of protein at breakfast
Not 10g. Not 15g. Enough to actually keep you full and satisfied until lunch. This is the game-changer most women are missing.

Step 3: Add fat and fiber
Protein alone isn't enough. You need healthy fats (avocado, nuts, seeds, whole eggs) and fiber (veggies, berries, chia seeds) to feel full longer and have sustained energy through the morning.

Step 4: Repeat it daily
No "starting over Monday." No perfection required. Just consistency. The same simple breakfast formula, over and over, until it becomes automatic.

What happens next?
The mid-morning cravings quiet down. The afternoon snack attacks stop. The constant mental chatter about food… fades. You stop white-knuckling your way through the day.

This is why we start with breakfast.

Comment STARTSTRONG and we'll send you the details of our Ultimate Breakfast Bundle - over 50 recipes, a complete breakfast guide, and the exact formula we use to build breakfasts that work. 🌞

03/10/2026

Most cereals marketed as "healthy" - even the whole grain, high fiber, heart-healthy ones - have the same problems:

❌ Almost no protein (maybe 3–5g per serving) - and even the "high protein" versions often use heavily processed protein isolates instead of real food
❌ Hidden sugars (10–15g, sometimes more)
❌ Tiny serving sizes (you're probably eating 2–3x what the box says)
❌ Quick blood sugar spike then crash an hour later

So you're hungry by 10:30. Craving something by lunch. And wondering why your "healthy" breakfast isn't working.

Here's what we're doing instead:

Building breakfast with 25–30g of protein, healthy fats, and fiber - the combination that actually keeps you full, satisfied, and not thinking about food all morning.

Cereal isn't evil. But it's not a complete breakfast on its own.

And once you realize that - and fix it - everything gets easier.

Want to see how we build breakfasts that actually work (including cereal)?

Comment BREAKFAST and we'll send you the details of our Ultimate Breakfast Bundle - the exact formulas and 50+ recipes we use to build breakfasts that actually work for women over 50. 🌞

03/09/2026

Most women after 50 try:

• Relying on willpower to stick to diets
• Cutting calories like they did in their 30s
• Supplements or quick fixes for metabolism

And when those don’t work, it can feel like nothing works anymore (which is incredibly frustrating).

But after menopause, your body handles blood sugar very differently - and supporting it properly becomes critical.

One of the simplest and most effective places to start?

Breakfast!

It keeps you from being starving by 10:30, raiding the pantry by 2pm, and fighting cravings all day long.”

If you’re a woman over 50 who feels like eating has gotten harder than it used to be, you’re not alone.

That’s exactly why we created the Ultimate Breakfast Bundle - with 50+ simple, satisfying breakfasts plus guidance on how to build breakfasts that support blood sugar, reduce cravings, and keep you full.

Comment “BREAKFAST” and we’ll send the details.

03/08/2026

If this is you, you’re not alone.

That moment when you reach for the snack cupboard before lunch?

For many women over 50, it’s not a lack of willpower.

It often starts with not eating enough (or the right things, in the right balance) at breakfast, which can trigger food noise and cravings later in the morning.

That’s exactly why we created The Ultimate Breakfast Bundle - with 50+ breakfasts and simple guidance to reduce cravings, stay full, and finally make healthy eating consistent - without stress.

Comment BREAKFAST and we’ll send you the details.

03/07/2026

1️⃣ Plant-based milks are a great alternative to dairy, but they're not a protein source. Most have 1-3g per cup, which means if you're using them in your coffee, cereal, or smoothies, you'll need to build protein into breakfast another way.

2️⃣ Many are loaded with added sugars, thickeners, and gums (carrageenan, gellan gum, locust bean gum) to make them sweet, creamy or extend its shelf life. Check the ingredient list - it's best to limit these additives, especially after 50

3️⃣ "Fortified with calcium" doesn't mean your body can absorb it well - and it's offen a poor form of calcium. Bone health requires much more than calcium

4️⃣ Oat milk spikes blood sugar faster than you'd think - it's essentially liquified carbs without fiber to slow it down. Great for taste, not great for staying full.

Plant-based milks can absolutely work - you just need to know what to look for.

Our Ultimate Breakfast Bundle includes 50+ balanced breakfast recipes, expert guidance, PLUS a guide to choosing the best plant-based milks for your body.

Comment STARTSTRONG to get the details.

Address

601 Ewing Street
Princeton, NJ
08540

Opening Hours

Monday	9am - 5pm
Tuesday	9am - 5pm
Friday	9am - 5pm

Website

https://bbc.nourishinggurus.com/

Alerts

Be the first to know and let us send you an email when Nourishing Gurus posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Shortcuts

Want your practice to be the top-listed Clinic in Princeton?

Who we are

Jane Schwartz RD and Stephanie Goodman CNC are The Nourishing Gurus. Jane and Stephanie help busy professional women create sustainable long term healthy eating habits by eliminating diets, overwhelm, and kitchen chaos. Their 3-pronged approach, which can fit into any lifestyle, encompasses not only wholesome energizing foods but powerful habit and mindset shifts.

With their combined training and experience, they demystify the relationship many women have regarding food, diets, planning and preparing meals—while keeping the kitchen a place of joy and pleasure.