How To Make No-Bake Protein Balls

Join me today as we make healthy, clean, and hormone-friendly no-bake protein balls that won’t break the bank!

Hi! My name is Jenn J - I’m a women’s hormone health coach and family nutritionist. My practice is built on empowering women living with uncomfortable and debilitating hormonal symptoms like painful periods, mood swings, PMS, weight issues, and low energy to reclaim their lives and put their period problems to rest while helping the whole family eat healthier!

Watch the video below to follow along with the recipe or continue reading!

Protein balls are a great way to get your daily dose of protein, but they also have other benefits. 

1. They are the perfect snack to have between meals and when your PMS munchies take over because they help keep you feeling full. 
2. Protein balls can also help you lose weight or maintain your current weight because they are a low-calorie snack. 
3. You can use them to maximize the different nutrients that you need during different times of your menstrual cycle. In fact, they're especially great for Boosting Your Energy Levels In the Week Before Your Period!
4. They're perfect little energy boosters to help Avoid the 3 pm Energy Crash Cycle!
5. They’re family-friendly, so you can make a batch for yourself and not have to worry about what’s in them when your kids ask for one (or 5)!
6. Lastly, protein balls make a great post-workout snack because they help rebuild and repair muscle tissue. 

So, if you're looking for a healthy snack that will help you stay energized and fit, give protein balls a try!

The recipe below contains an easy, 10-minute no-bake protein balls recipe that you can take with you on the go or just enjoy at home! There are a variety of flavors you can use for protein balls, so for this one, we’ll stick with a classic—chocolate peanut butter. [source]

Ingredients:

1 1/2 cups old-fashioned rolled oats

1 cup natural peanut butter

1/4 cup honey or maple syrup

2 scoops, about 50-60 grams of chocolate protein powder

2 Tablespoons dairy-free, no-sugar-added chocolate chips

Directions:

1. Place oats, peanut butter, honey, protein powder, and chocolate chips in a large bowl and stir to combine.
2. Getting the mixture to combine takes a little arm muscle and it may seem too thick at first, but it will come together as you keep mixing. I used my hands to knead the dough near the end and that seems to help.
3. Once combined, use a small cookie scoop to scoop and form the dough into balls.

Note: You can also press this mixture into a baking pan, and then cut it into healthy granola bars!

Store in a covered container in the fridge or freezer.

That’s it!!! And like I said, you can do this with a variety of different flavors such as Almond Joy, Cinnamon Raisin, and many more. 

For more tasty protein ball recipes, grab your copy of my guide to 5 Protein Balls for Ultimate Energy!

Protein balls are a delicious and convenient way to get the protein you need in your diet. They’re perfect for on-the-go snacking or as post-workout snacks, especially if you don't have time to make anything else.

There are so many reasons why protein balls can be beneficial to your lifestyle. 

Whether you're looking for a quick and easy family-friendly snack, need something that's gluten-free or hormone-friendly, or just want some delicious treats on hand as an emergency food supply (in case of the apocalypse known as your PMS munchies), these little snacks will make all those needs possible. 

And if none of those things sound like what you're after? Well, guess what - they also taste great! So go ahead and try making some today with the recipe above. I guarantee it'll change your life in some way or another!

Keep living healthy, one bite at a time!

How to Eat to Boost Your Energy Levels In the Week Before Your Period

Do you find that at certain times of the month you’re more sluggish than others? Or maybe, like thousands of other women, you find that your energy levels really drop off in the week before your period? Don’t worry, you’re not alone!

Hi! My name is Jenn J - I’m a women’s hormone health coach and family nutritionist. My practice is built on empowering women living with uncomfortable and debilitating hormonal symptoms like painful periods, mood swings, PMS, weight issues, and low energy to reclaim their lives and put their period problems to rest while helping the whole family eat healthier!

I am going to be sharing how to eat to boost your energy levels in the week before your period! Click below to watch the video, or keep reading to learn my 3 step-system!

I remember several years ago when I was at the peak of my hormonal struggles, lacking energy was definitely a big part of the issue, especially in the week before my period (along with uncontrollable PMS).  I was really tired and really sluggish, at all hours of the day. I felt really disconnected, mentally and physically, from my environment; and I noticed that I just didn’t have the mental energy to think about difficult tasks (let alone complete them). I’d come home from work, totally wiped out, unable to even have the energy to decide what to make for supper!

While there are many reasons your energy levels may be lagging, such as poor sleep quality, thyroid conditions, nutrient deficiencies, and even just dehydration, there are some simple and safe ways to improve your energy levels, both today and in the long-run.

Today, we’re only going to focus on how to eat to boost your energy levels in the week before your period.

So first of all, our energy needs do fluctuate during the 4 weeks of our menstrual cycle, that’s normal. 

Fluctuations in estrogens and progesterones affect our glucose metabolism and insulin resistance.

For example, during our follicular phase, where the primarily dominant hormone is estrogen, our metabolism drops off and slows down from our period to ovulation. 

Meanwhile, during our luteal phase, where the primarily dominant hormone is progesterone, our metabolism speeds up after ovulation and into the first day of our period (luteal phase)!

As a result, you may find that you have rising energy levels during your follicular and ovulatory phases, and yet not be all that hungry!  Meanwhile, after ovulation, you may notice your energy levels begin to drop off and your hunger increases - you may even be experiencing the PMS munchies.

During our luteal phase, studies have shown that our caloric needs increase by as much as 400 calories a day, while our metabolic expenditure (or caloric burn) also increases, but only by about 150-300 calories a day.  This means that we’re more likely to put on a little bit of weight, feel hungry, have food cravings, and have lower energy levels.

While this is a detailed topic that I teach with my clients, we’re going to cover the basics today in 3 steps.

Step #1: Fruits & Veggies

Eat low-glycemic fruits and vegetables that will help keep your insulin levels stable, avoid spikes, and subsequently avoid cravings. Fruits and vegetables are loaded with fiber, which will help bind and remove excess estrogens that could contribute to a difficult period. They also are packed full of antioxidants which will help naturally boost progesterone levels, and thus your energy. Foods like squash, leafy greens, carrots, peas, peppers, and even sweet potatoes. Which, coincidentally, I did an entire training session on in my membership program last week about the hormone-balancing benefits of sweet potatoes! If you'd like to learn more, click here!

Step #2: Healthy Fats

Our body prefers fats for fuel during this phase of our cycle because our insulin sensitivity is at its lowest. Being more sensitive to carbs means that we should be more mindful of how much of them we’re eating, and instead increase our healthy fats, which will help us meet those higher caloric needs without overeating. Fats are also helpful in staving off cravings. Try a handful of nuts or seeds, some avocado pudding, fruit and nut butter, or a few more dishes with salmon on the menu. 

Step #3: Protein!

Do not underestimate the power of protein during this time.  Protein is what’s going to help you feel full throughout your day, avoid cravings, and stabilize your energy levels.  Most protein sources are also loaded with minerals and vitamins that our bodies naturally lose during our period, such as zinc and iron, so ensuring that you have a healthy dose of all of them during your luteal phase can help make your period more enjoyable. Zinc is a mineral required by the corpus luteum (undeveloped egg in our uterus) that boosts progesterone levels. So when we have a healthy corpus luteum and are supplying it with a healthy dose of food-first zinc, we can boost all of those feel-good hormones, like progesterone and serotonin. Try proteins like beans, lentils, peas, hemp hearts, quinoa, turkey, salmon, and free-range organic chicken.

When we start to eat in a more hormone-friendly way, then we can really start to see improvement in so many areas of our lives, but specifically, start to experience relief from so many of those annoying (and sometimes damaging) symptoms related to our periods!

So follow these three steps this month and see how it goes! I can’t wait to hear your results!

If you found this helpful, be sure to sign up for my weekly newsletter so you can catch more of these helpful period-managing and hormone-balancing tips!

Developing a Positive Mindset for Self-Care 

Self-care is vital to healthy living on many levels, but unfortunately many of us today have been conditioned to believe that putting ourselves first is selfish. So in today’s video, which you can watch by clicking below (or just continue reading), I am sharing the 3 tips for developing a positive mindset for our self-care.

Hi, Iʼm Jenn J - I’m a women’s hormone health coach and family nutritionist. My practice is built on empowering women living with uncomfortable and debilitating hormonal symptoms like painful periods, mood swings, PMS, weight issues, and low energy to reclaim their lives and put their period problems to rest while helping the whole family eat healthier!

Self-care is vital to healthy living on many levels. It helps us to become the optimum version of ourselves. Our actions and attitudes are core components of self-care, and having the right mental outlook is a key to regulating wellness. 

Developing a positive mindset for self-care requires commitment and work. It’s not a one-stop shop or an overnight success. It’s a series of micro-commitments to our lifestyle and to ourselves. And the rewards are well worth the effort!

One of the first things we have to do is:

Realize that Self-Care is a Right and a Responsibility

Most of us today – and ESPECIALLY us moms – have been conditioned to believe that putting themselves first is selfish. Perhaps you have heard the term "buyer's remorse." This happens when someone experiences guilt after making a purchase for themselves. It is a sad reality that many of us moms have buyer's remorse when it comes to investing in our own self-care.

I remember when I was a young mom, I put myself last all of the time. It was normal for me. And what it ended up doing caused a lot of anxiety for me and caused me to project my trauma responses on my daughter, and my insecurities onto my husband, and really devalued my self-worth.

What I learned, and what I teach in my hormone health reset program is that the right mindset accepts that self-care is a right, not a privilege. You are worthy of the time and effort it takes to create fulfillment. You have the right to be mentally and physically well. No one is entitled to diminish your need for self-care.

Furthermore, personal wellness is a responsibility. A good mindset means accepting responsibility for the path of your life. It is all too common today for people to lay blame when it comes to their own challenges. Taking responsibility empowers you. There is a great comfort that comes from knowing you are in control.

So how do we do this?

Well, we Create a New Mental Narrative

We spend our whole lives telling ourselves a mental story. That story frames how we perceive the world and our reactions to life's twists and turns. In fact, our thoughts become our words, which become our actions and produce our results.  So if we want to change the results, it all starts with the thoughts and stories we tell ourselves! 

Close your eyes for just a second and listen to the story your mind is telling. Is it filled with empowering phrases and images, or is it polluted by a negative outlook?

You must learn how to rewrite the mental script that is often on autoplay. A great way to do this can be to simply slow the endless procession of thoughts and noise. Meditation is a great way to quiet the mind and refocus on positive thoughts. Journaling, I am statements, visualization, and even vision boards can also be helpful! All of this, too, takes effort, but in time the flow and substance of your own mental narrative can change for the better.

Next, you’ll really want to Stop Consuming Mental Junk Food

We live in the era of social media. In fact, you’re probably watching this video on one of my own social media platforms!

These platforms can be useful for communicating with distant friends and relatives or even finding a story to lift your spirits, hopefully even the ones I share with you. 

Unfortunately, they can also be toxic. There is far too much junk food for the brain on social media.

Your brain is a body organ that requires sustenance and nutrition just like your heart or lungs. It needs to be fed the good stuff. That hour you spend perusing a news feed that is filled with controversy, self-pitying posts, and mind-numbing videos would be better spent doing yoga or reading a book on the subject of wellness. 

Allow yourself to detach from social media and observe the results. Or, purge your social media by unfollowing the people and accounts that don’t serve you. 

Our minds can sometimes be unruly and must be disciplined. It must also be exercised just like the body is conditioned. In the beginning, the work will be hard, but with each passing day, you'll find that your mindset is working on your behalf to promote self-care.

So whenever some of that guilt or shame kicks in the next time you’re enjoying time to yourself, or when the anxiety gets too much to handle, remember that self-care is a right, not a privilege, and start rewriting that internal dialogue that allows you to feel like you aren’t enough and then fuel your mind with uplifting content!

If you found this to be helpful and uplifting for you, be sure to share it! Thank you so much!

And remember to keep living healthy, one bite at a time! Bye!