Mastering Your Morning Routine: Empowering Busy and Tired Moms for a Productive Day

As a mom, your days are filled with a whirlwind of responsibilities, from taking care of your little ones to managing household tasks and perhaps even pursuing your own career. It's no wonder that you often find yourself feeling exhausted, overwhelmed, and struggling to maintain your energy throughout the day. However, there is a game-changer that can transform your daily experience as a busy and tired mom - mastering your morning routine. In this article, we'll explore the struggles faced by moms, the importance of a well-designed morning routine, and practical steps to reclaim your mornings, boost your energy levels, and elevate your productivity.

The Struggles of a Busy and Tired Mom

Being a mom is a beautiful and rewarding experience, but it also comes with its fair share of challenges. From sleepless nights to endless to-do lists, it's easy for self-care to take a backseat. As a result, you may find yourself feeling depleted, both physically and mentally. Juggling the demands of parenting and daily life can leave you feeling overwhelmed and struggling to find time for yourself. However, it's crucial to remember that prioritizing self-care is not selfish; it's an essential part of being the best version of yourself for your family.

The Power of a Well-Designed Morning Routine

Imagine starting your day with boundless energy, focus, and a positive mindset. A well-designed morning routine can make this a reality. By setting aside time for yourself in the early hours of the day, you can create a foundation of self-care that will positively impact the rest of your day. A morning routine allows you to intentionally focus on your physical and mental well-being before the chaos of the day sets in. It's a powerful tool that empowers you to take control of your time and energy, ensuring a smoother and more productive day ahead.

Mastering Your Morning Routine - Practical Steps for Success

1. Good Night's Sleep: A solid morning routine starts the night before. Aim for a full 8 hours of quality sleep by scheduling your bedtime and creating a calm sleeping environment.

2. Skip the Snooze Button: Resist the temptation to hit Snooze when your alarm rings. Embrace the opportunity to kick-start your day and give yourself ample time to go through each step of your routine with ease.

3. Hydrate with Water: Before reaching for that cup of coffee, hydrate your body with a refreshing glass of water. It jumpstarts your metabolism, flushes out toxins, and promotes overall well-being. Remember to stay hydrated throughout the day to maintain optimal energy levels.

4. Nourishing Breakfast: Make yourself a balanced breakfast that fuels your body and mind. Keep it simple yet nourishing, incorporating protein, whole grains, and fruits or vegetables. Prepping ahead of time can save precious minutes in the morning.

5. Quick Workout: Squeeze in a short workout session early on in your morning routine. Engaging in physical activity boosts endorphin levels, enhances focus, and increases productivity. It doesn't have to be an intense session; even a brisk walk or a few stretches can work wonders.

6. Create Space for Self-Care: Amidst the busyness of motherhood, it's essential to prioritize self-care. Incorporate small acts of self-love into your morning routine. Whether it's enjoying a few moments of quiet reflection, practicing gratitude, or pampering yourself with a skincare ritual, these moments of self-care will rejuvenate your spirit.

Embrace Lifelong Productivity

Remember that your morning routine sets the tone for the rest of your day. Infuse each step with intention and positivity. With time, your routine will become second nature and lead to a lifetime of increased energy, reduced overwhelm, and a deep sense of fulfillment.

By embracing these practical steps and mastering your morning routine, you have the power to transform your mornings and elevate your productivity levels, one intentional step at a time. It's not about adding more tasks to your already busy schedule; it's about making conscious choices that prioritize your well-being and set a positive tone for the day.

As an exhausted mom, you might be wondering how to implement these changes amidst the chaos of your daily life. Here are some tips to help you integrate a well-designed morning routine into your busy schedule:

1. Start gradually: If completely revamping your morning routine seems overwhelming, start with small changes. Choose one or two steps from the list that resonate with you the most and incorporate them into your mornings. Once these become habits, gradually add more steps over time.

2. Set realistic expectations: Understand that not every morning will go exactly as planned. Parenting is unpredictable, and there will be days when things don't go according to schedule. Be flexible and kind to yourself, adjusting your routine as needed without feeling guilty.

3. Communicate with your family: Talk to your partner and children about the importance of your morning routine. Explain that this time is for self-care and rejuvenation, which ultimately benefits everyone. Involve your family in supporting and respecting your morning routine by ensuring they understand your boundaries and the value it brings to your well-being.

4. Wake up earlier: It may mean sacrificing a bit of sleep initially, but waking up earlier than your children can provide valuable moments of solitude and peace. Use this time to focus on yourself and engage in the steps of your morning routine without interruptions.

5. Prepare the night before: To streamline your mornings, prepare whatever you can the night before. Lay out your workout clothes, pre-plan breakfast options, and organize any materials or tools you need for your routine. This will help you save time and minimize decision-making in the morning.

Remember, mastering your morning routine is not about perfection; it's about progress and self-care. Celebrate each small step and the positive impact it has on your well-being and productivity. As you make self-care a priority in your morning routine, you'll find yourself better equipped to handle the challenges of motherhood and the demands of daily life.

In conclusion, even as a busy and tired mom, you have the power to reclaim your mornings and supercharge your productivity. By designing a morning routine that prioritizes self-care, you'll experience boundless energy, increased focus, and a positive mindset that will carry you through the day. Rise and shine, super moms, and make each morning a catalyst for a remarkable day!

Share this article with fellow mommas who deserve to reclaim their mornings and embrace the transformative power of a well-designed routine. Together, let's support and empower each other to nurture ourselves amidst the beautiful chaos of motherhood.

Are you waking up tired and with no energy? Did you know this is a sign that your hormones aren’t working properly? And as a busy mom, I know you do not have time for that nonsense! No time to be tired - but all you want to do is sleep!!!!! Stick around, I’m going to help you hack your way to more energy with some simple shifts in your daily routines that will have you naturally energized every day EVEN if you’re still getting up during the night with your children!

Watch the video above, listen to the audio version, or continue reading below!

Today we’re going to be talking about some powerful hormone-balancing tips to wake up energized!

Even before having children, I was struggling with extreme fatigue (chronic) and it definitely didn’t get better after becoming a mom!

Despite being exhausted every day, it would take me hours to fall asleep!

Then in the morning, I could barely get out of bed, I was sleeping through my alarms, and I was groggy for most of the day.

Even on nights that I fell asleep right away, I could sleep 10+ hours and still not feel any better!

I remember all of this starting in my early 20s and thinking that I was way too young to be feeling like this!

In my quest to address other health issues related to my hormones that I was experiencing, my day-time energy started to improve but I was still really struggling with that morning fatigue and that’s when I learned more about how our hormones impact our sleep/waking/energy cycles

So buckle up and get ready for an in-depth lesson into this because I see this way too many times in my practice and I know moms need to hear it!

First, let’s talk about the fact that a successful morning actually starts the night before!

Develop a healthy bedtime routine

This looks different for everyone!

But mine looks like cleaning up, quality time with my husband, making my list for the next day/week, or sometimes journaling, lights turned down low, off my electronic screens by 9 pm, shower/teeth/face, bed by 10 pm

But it didn’t always look like this, it used to be that I’d stay up till 10 pm, watching tv, eating snacks, and completing any work from earlier in the day, then by the time I was in bed, I’d scroll on my phone for 20 minutes before tossing and turning to sleep well after 11 pm.

With a young child at home, who still sometimes wakes up during the night needing comfort, this is obviously not a practical routine!

Now here’s why mine looks so different nowadays: 

Melatonin is a hormone that is responsible for helping us feel tired at night.  Biologically, it responds to the rising and setting of the sun.

But when we’re in front of our screens (TVs, tablets, laptops, cell phones) the blue light (and yes, even the night light options on our screens) interfere with natural melatonin production - meaning that our body stops producing it in the evening and delays the production until you are no longer in front of a screen. 

So you’re no longer producing a hormone that helps you feel tired in the evening and helps you fall asleep - and this probably isn’t surprising to you as I’m sure you likely have used a melatonin supplement at some point to help with falling asleep!

Now, the second issue with this disruption to melatonin production is that our body will then pump out cortisol (our stress hormone) to replace the melatonin. And this is to keep your body alert. It’s now entering a fight or flight state - which is going to increase the likelihood of irrational thoughts, fears, behaviours, AND racy, anxious thoughts at bedtime.

In order to avoid the use of supplements, for the average person, the simple solution is to make a commitment to yourself to be off your screens 1 hour before the time you want to be going to bed.  This will give your body sufficient time to begin producing enough melatonin to help in the process.

Making a list of things to do and get done tomorrow will help calm the anxious thoughts that come creeping in and provide you with a clear mind to go to sleep with.

There are a lot more simple actions you can take on a daily basis to improve the quality of your sleep, and I’ve shared them in an article on my website, which I’ll link in the description of this video. Be sure to check it out and feel free to print them out so you have an active list in your face every day to remind you of your options.

Now, the second piece of the puzzle that we want (well, we need) to address is your mornings!

Develop a Healthy Morning Routine! 

Having a good night’s sleep is key to waking up feeling rested and energized, but it’s surprisingly not the only factor!

What’s the first thing you do after turning off your alarm in the morning? Is it check all of your messages, emails, notifications, and social media feeds? Because if so, this is part of the problem.

Just as our body responds to the setting sun every night by producing melatonin to help us fall asleep, our body has a similar but opposite response in the morning!

Morning sun exposure (to our eyeballs) helps produce two important hormones: (1) cortisol, which will be responsible for waking you up and giving you that peppy step in the morning; and (2) serotonin, which is actually your daytime happy hormone and will help with your sleep the next night!

This is because our brain requires serotonin in order to MAKE melatonin at night! So without enough serotonin, you’ll struggle to make the melatonin required the next day.

So the simple solution is to create a morning routine where the first light on your eyes is the sun, and ideally, you’re going for a 15-20 minute walk early in the morning (as early as you can when the sun is up) in order to help regulate those hormone productions!

Now this isn’t always easy because of scheduling, time commitments, work commitments, family commitments, etc. I get it. So maybe it means opening all of your curtains in the house and only checking your phone an hour after being up. Maybe it means going for a walk at 9/10 am instead of 6 or 7 am. Maybe it takes time to develop a consistent routine that works for you and the family.

That’s okay! 

The point is, now that you KNOW what’s causing your morning fatigue and late-night sleep issues, you can work to create routines that work for you.

So get to it! Go create your nighttime and daytime routines that are free from screen lights in the evening and morning, and help your body work WITH its natural systems and cycles to have you feeling energized, happy, and amazing every day!

If you found this helpful, share it with someone you love!

Do you find yourself reaching for snacks late at night? Are you worried about the effects of snacking before bed? If you've been asking yourself these questions, you're not alone. As a holistic nutritionist, I'm frequently asked about the potential harm of indulging in late-night cravings. In this blog article, we're going to dispel some of the myths and explore the truth about late-night snacking.

My name is Jenn J, and I specialize in helping overwhelmed and exhausted mothers recharge their batteries and feel great again in their bodies. From addressing energy and sleep issues to weight and hormonal imbalances, I take a non-dieting approach to wellness to help my clients achieve long-term results!

So, if you've been wondering whether late-night snacking is good or bad, stick around. We're going to dive into what these cravings really mean and explore whether they're harmful or not. Let's get started! Continue reading below, or watch the video above!

Have you ever found yourself constantly dieting, restricting food intake, and over-exercising to lose weight, only to see no lasting results? If so, you're not alone. As a nutritionist, I've seen many women struggle with this approach to weight loss. In fact, it's a journey I once went through myself.

I used to believe that losing weight was the key to being healthier, and my doctors reinforced that belief. However, as I focused solely on weight loss, I found myself on a dieting rollercoaster, constantly on and off different diets. I restricted my food intake, over-exercised, and became obsessed with my weight. It wasn't until much later that I discovered I had a hormonal imbalance that was causing my weight gain.

During my dieting years, I found that I was doing well during the day, sticking to my restricted way of eating. However, by the end of the night, I was starving, experiencing intense food cravings, and binging on unhealthy foods. It took me a long time to shift away from this dieting mindset and understand that weight gain is often a signal from our bodies that something else is going on.

While excess body fat can contribute to health issues, weight gain isn't always the problem. It's important to address the underlying issue that's causing the weight gain, which is often a hormonal imbalance, nutrient depletion, or insulin resistance. In fact, many women struggle to lose weight because they don't address the root cause of their weight gain.

Instead of viewing late-night eating as inherently bad, it's important to understand what your body is trying to tell you. If you're frequently hungry at night or craving certain foods, it's a warning sign that something else is happening in your body that needs to be addressed. In fact, late-night food cravings can be a common symptom of hormonal imbalances or nutrient deficiencies.

In this article, we'll bust some of the myths about late-night food cravings and discuss what they could mean for your health. We'll also explore why diets often fail and offer tips for developing a nutrient-dense eating plan that works for your body. Remember, nothing is inherently good or bad, and it's all about understanding what your body is trying to tell you.

So here's one of the first reasons you might be experiencing late-night food cravings or hunger:

Dehydration

Dehydration is a common reason for food cravings, especially in the evening. When your body is dehydrated, it can be difficult to distinguish between thirst and hunger. As a result, you may end up consuming more calories than necessary. Drinking water can help keep you hydrated and curb your appetite. Warm water, lemon water, or chamomile tea are great options for evening hydration as they can help relax your body and prepare it for sleep. Drinking a glass of water before a meal can also help reduce your food intake by making you feel fuller.

Nutritional Deficiency

Nutritional deficiency can also be a reason for evening cravings. Your body needs a balanced intake of macronutrients (protein, carbohydrates, and fats) and micronutrients (vitamins and minerals) to function properly. When you follow a restrictive diet or cut back on calories, you may not be getting all the essential nutrients your body needs. This can leave you feeling hungry and craving certain foods. Adding wholesome snacks to your diet can help you satisfy your cravings while also providing your body with the nutrients it needs. Good snack options include fruits, nuts, and vegetables.

Habit

Habit is another reason for evening cravings. You may be accustomed to snacking in the evening or turning to food for emotional comfort or boredom relief. To break this habit, it's important to check in with your body and determine whether you're truly hungry or simply craving food out of habit. If you're not hungry, try engaging in a different activity to distract yourself, such as going for a walk or practicing a relaxing activity like yoga or meditation. Over time, your body will adjust to the new habit and you may find that you no longer crave food in the evening.

Lack of Sleep

Finally, lack of sleep can also lead to evening cravings. When you stay up past your body's natural sleep cues, it can trigger an increase in the hormone ghrelin, which stimulates appetite. Additionally, when you're tired, your body may crave sugary or high-carbohydrate foods for quick energy. To avoid evening cravings caused by lack of sleep, it's important to establish a consistent sleep schedule and aim for 7-9 hours of sleep each night. You can also try practicing relaxation techniques before bed to help you fall asleep faster and stay asleep longer.

To summarize, if you find yourself experiencing evening cravings, it's essential to listen to your body and figure out what it's trying to tell you. It could be that you're dehydrated, lacking essential nutrients, falling into unhealthy habits, or disrupting your sleep patterns. By becoming more aware of your body's signals, you can make better choices and improve your overall health and well-being. Remember, if you're feeling genuinely hungry, it's always okay to eat. Just make sure to choose nutritious options that nourish your body and help you feel satisfied.

How To Create a Stress-Reducing Habit 

When You Have No Time!

Stress - we deal with it on a regular basis and hear about it all the time. It’s in the news. We read about it in magazines and see it talked about online.  Your doctor may have even talked with you about managing your stress, but is it really such a big deal?

What is stress anyway?  The Miriam Webster dictionary defines stress as a “physical, chemical or emotional factor that causes bodily or mental tension and may be a factor in disease causation.”

I was actually pleasantly surprised to find that this definition included the less obvious result of stress, which can, in fact, be disease.  Not that I’m happy about stress-causing disease, but I think most people don’t realize the huge impact it can have on our health.  The definition went on to show examples of using the word ‘stress’ in a sentence that was also appropriate for this blog today - “Hormones are released into the body in response to emotional stress.” 

Here’s What Happens in Your Body with Stress…

“When you encounter a perceived threat - a large dog barks at you during your morning walk, for instance - your hypothalamus, a tiny region at the base of your brain, sets off an alarm system in your body. Through a combination of nerve and hormonal signals, this system prompts your adrenal glands, located atop your kidneys, to release a surge of hormones, including adrenaline and cortisol.

Adrenaline increases your heart rate, elevates your blood pressure, and boosts energy supplies. Cortisol, the primary stress hormone, increases sugars (glucose) in the bloodstream, enhances your brain's use of glucose, and increases the availability of substances that repair tissues.

Cortisol also curbs functions that would be nonessential or detrimental in a fight-or-flight situation. It alters immune system responses and suppresses the digestive system, the reproductive system, and growth processes. This complex natural alarm system also communicates with regions of your brain that control mood, motivation, and fear.

The long-term activation of the stress-response system - and the subsequent overexposure to cortisol and other stress hormones - can disrupt almost all your body's processes” - Mayo Clinic

So, as you probably guessed, the answer to the question “Is stress really such a big deal?" Is “Yes” - IF you care about your health.

Holding on to stress is a habit that many of us have without even realizing we’re clinging to it. All this stress can pile up in physical aspects causing knots in your neck or back, or it can put a strain on your mental health keeping you from the best parts of life.

Sustained stress can actually lead to reduced immune system function, genetic mutations, hormone imbalances, menstrual dysfunction, sleep disruption, and day-to-day disruptions like lower energy levels, burnout, food cravings, and weight gain.

And let me tell you, I am NO stranger to the damaging effects of stress! The sad part is that because stress is such a contact part of our daily lives, I truly believed that it was normal to always feel stressed and that there was little that I could do to change it.

And the funny (okay, not actually funny, but weird) thing about stress in my life a decade ago was that I used to THRIVE in environments where I was experiencing stress! I could stay up for days at a time, I could get a TON of work done, I could multi-task like nobody's business, and I was sharp as a whip.

I learned the hard way when I experienced complete and utter burnout, total fatigue, painful periods that brought me to my knees, and mood swings that could deaden a room, that this was a coping mechanism brought on by years of compounding stress.

I liked always being busy and used to brag about how little sleep I needed to function, and how productive I could always be...But in the same breath, complain about how much pain I had in my muscles and joints, and how I was frustrated I was from dealing with period problems.

I actually had to teach myself how to slow down AND why it was important to do so. 

A simple, healthy habit you can develop that will take the pressure off your mind and body, and DRASTICALLY improve your health, is to develop a stress outlet! This is a simple way to let off steam from any pressure you feel in your daily life and keep it from being a hindrance to your health.

Managing this can be as simple as creating a journaling and meditation habit! Spending time each day putting your feelings into words through journaling gives you a way to look back and see your progress as well as identify any areas within your life that require more attention.

Believe me, I was the person who rolled their eyes and scoffed at anyone who told me to 'take a bubble bath' or to try 'deep breathing', so I can totally understand why you might have some hesitation about what I'm going to share with you. 

And I used to 'try' to do these things and felt that they never worked for me, plus, I was WAY too busy to have TIME to do any of that! It seemed like such a waste of time to journal (what would I write about, anyway?) or to meditate (too much going on in my brain to sit there for that long)! 

I'm not proud of it, but I had a lot of excuses (useless ones) for why I couldn't make any of it work. It took me a long time to commit to managing my stress and finding a solution that worked for my Type A, fast-paced brain. 

When the truth of the matter is that it actually stressed me out to try to fit a new routine into my life. 

Imagine that: I was feeling stressed about adding a stress-reducing habit into my life because I didn't think I had the time for these habits!!!

Until I had a much deeper look into my life, where I was spending my time, where my energy was going, and what I was committing to (sometimes without even realizing it).

Now that I've discovered how to find the time to add stress-reducing habits into my life, I shudder to think back on what might have happened if I had continued that way for a few more years!

Now, I sit here, 5 years into this journey of true stress management, and I can't believe how different I feel! 

• Real true energy - not bursts of anxiety and motivational pushes
• Proper sleep routines - instead of staying up for days at a time and then crashing
• No more body pains - Fibromyalgia (widespread body pain) is a horrible way to live and is manageable through lifestyle
• Regular periods - consistency is a big deal in my world
• Painless (or barely noticeable pain) periods - not having to FEAR my period has brought me so much internal peace!

I was literally running my body into the ground. And now I see this all of the time in my practice: moms who are over-scheduled, overworked, overwhelmed, highly stressed and burning out. 

And they're coming to me with the same problems I was facing so I thought I'd share with you 5 quick and easy ways that you can develop a stress outlet without becoming stressed about creating a new habit!

1. Know what stresses you out
   • write down all of the things that stress you out or make you feel overwhelmed - you could do this while sitting on the toilet instead of watching TikToks!
2. Identify how you feel when you're stressed and even better, in the moments before you feel stressed
   • this requires you to take note of how you're feeling in the moment when it's happening
   • what do you notice about your body? 
   • what labels can you put on your emotions?
   • where in your body are you feeling 'stress'?
3. Figure out what makes you happy, relaxed, or fulfilled
   • again, momma, do this while you're sitting on the toilet, laying in bed, nursing baby, or tending to a sick child
   • this could be a really easy task or if you've been in the depth of motherhood for quite some time, it may take a few tries for you to answer this
4. Evaluate your current schedule and remove items that are time or energy-sucking
   
   • is it really necessary to scroll social media for an hour? Yes, it's numbing and helps you 'unwind' but it's also still not allowing your mind and body to decompress together
   • is binge-watching your favourite TV show also necessary? What about doing some yoga while you watch ONE episode and then plan your next day in the time you would usually watch episode 2 or 3. 
5. Use that time to slide in a few options to take care of yourself
   • how much time have you been able to find in your day? 
   • what activities are you going to do to reduce your stress?
   • how much time do those activities need?
   • do you need support from anyone in order to make that happen?
   • does your spouse need to do bedtime a few nights a week for you to have that time for yourself?
   • can waking up 15 minutes before everyone give you that peace and quiet to collect yourself and mentally prepare for the day?

Need some suggestions for meditation - which can be EXTREMELY helpful in reducing stress, but also for helping you complete the above 5 steps? 

Here are 5 simple, but highly effective, techniques for meditation:

Walking Meditation: If you don’t like sitting for long periods of time, then walking meditation might just be the thing for you.  You will have to focus on your body while moving.  While your arms and legs swing, feel them uplift and extend. Feel your feet as they rise and touch the ground while keeping your mind focused on the moment, instead of paying attention to other things.

Breathing Meditation: Get in a comfortable position, close your eyes, and inhale slowly through your nose. Hold your breath for a pause and then exhale it through your mouth again slowly. 

Mindfulness Meditation: To practice this one, your mind needs to be present in the right moment. Start by focusing on your breath and continue by feeling other sensations in different parts of your body.

Mantra Meditation: This meditation can be practiced by repeating a sacred word, such as “aum,” in order to bring your mind to a state of focused tranquility. You can repeat the mantra aloud or repeat it silently.

Empty Mind Meditation: This meditation technique allows you to be fully aware without a specific focus. Simply sit in a peaceful place in a good posture and let your thoughts float without passing any judgment on them. 

These meditation techniques are simple ways to start your meditation practice or enhance and refocus your existing one.

You can also spend time focusing on avoiding any areas of high stress to keep from being completely overwhelmed. Journaling about these areas of high stress can help you identify any extra stressors that need to be avoided.

My Fave 6 Holiday Desserts That Taste Delish And Are Healthy

'Tis the season for delicious, sweet treats! But if you're looking to indulge in something festive without ruining your diet, look no further. These healthy holiday desserts will have your taste buds singing with joy-without any of the guilt.

What's one of the best things about the holiday season? The desserts, of course! But if you're trying to watch your waistline, traditional desserts might not be the best option. This year, why not try some healthy dessert recipes that are just as tasty as your old favorites? Healthy desserts can be a great way to cut down on calories during the holiday season, while still enjoying your favorite treats. By choosing dishes that are low in sugar and fat, you can indulge without feeling guilty.

Let’s check out some holiday desserts that are healthy AND taste just as good as the original it’s based on!

Warm up your ovens and ready your taste buds - it's time for some healthy holiday desserts!

1. Coconut Rice Pudding

Traditional rice pudding has a lot of sugar, dairy, and eggs. I know because it was my absolute favourite snack/dessert when I was growing up. Check out page 20 of the Healthy & Warm Cookbook for a simple rice pudding recipe that you can make in your pressure cooker.  If you don't have a pressure cooker, you can make this on the stove in about 30 minutes using the same directions on the rice package to cook your pudding; or throw it all into a slow cooker for 4 hours on low and smell the loveliness for hours throughout the house!

2. Baked Apples

This one is easy AND delicious. It's so much tastier and healthier than an apple crisp and toppings can be customized for each person in the family! Grab page 21 of the Healthy & Warm Cookbook for this amazing dessert!

3. Gluten-Free Molton Lava Cakes

Found on page 22 of the Healthy & Warm Cookbook, this one does not disappoint! All you need is a slow cooker and you can make this upside-down lava cake for up to 6 people! I love that it's gluten-free, so I don't have to worry about the gluten upsetting my digestive system and I can actually FEEL GOOD eating this!

4. Gluten-Free Brownies

A simple, go-to dessert that you can't go wrong with! Brownies are a hit with the kids and are extra fun when topped with a scoop of banana nice cream! And they're even more exciting when you can make them in your air fryer! Head over to page 17 of these Healthy Air Fryer Recipes to grab your recipe!

5. Air-Fryer Carmalized Bananas

I don't know about you, but this simple dessert has become a bit of an addiction for me! I love pairing it with a small dollop of vanilla, plant-based yogurt on the side and topping it with toasted walnuts.  Find it on page 18 of the Healthy Air Fryer Recipes and give it a try! It only takes 7 minutes!

6. No-Bake Energy Cookies or Balls**

You can't go wrong with a no-bake cookie recipe, and when they're designed with both taste and fuel in mind, they make THE PERFECT guilt-free dessert or snack for any time of the holidays! So go ahead and eat a few - you'll feel great for doing so!  This Complete Recipes book is LOADED, but for some particularly festive options, try my favourites (just squish them flat to look like a cookie, or roll them in a ball like the recipe instructions say):

• Snow Aloha - page 7
• Minty Thin Treats - page 7
• Almond Joy Snowballs - page 8
• Cold Hot Chocolate - page 9
• Cherry Cheesecake - page 14
• Snowballs - page 15
• Mint Chocolate Chip - page 19
• Cranberry Pistachio - page 20
• People Puppy Chow - page 51
• No-Bake Cookies - page 55

**For the best results in these recipes, make sure that you grab an order of my perfectly fueled plant-based protein powder - safe for the whole family! 

With the holidays just around the corner, it’s important to think about what you want to eat. You don’t need to deprive yourself of your favorite desserts during this time of year! There are plenty of healthy options that will keep you on track with your goals for the new year and beyond.

I hope you’ve found this blog to be insightful and helpful. If so, please share it with your friends who are looking for festive recipes that will satisfy their sweet tooth without adding extra pounds!

Happy Holidays!

The Benefits Of Healthy Eating During The Holidays

The holidays are a time for family, friends, and of course, food. While it's tempting to indulge in all of your favorite comfort foods during this time, it's important to remember the importance of healthy eating. By incorporating some healthy foods into your holiday diet, you can feel better both mentally and physically. Keep reading for a few tips on how to make healthy eating during the holidays easier than ever!

1. Improved mood and energy

Healthy foods that contain lean protein and veggies provide your body with the nutrients it needs to stabilize metabolic functions, which results in making you and your body feel good! This means an improved mood and the energy you need to get through the holidays and into the New Year!

2. Heart health

Cutting back on all those foods we often over-indulge in during the holidays and substituting with healthier options is great for cardiovascular health. Proper nutrition helps you to maintain a good blood pressure level and reduces risk of heart attack or stroke. In fact, in another article: 5 Foods To Avoid During The Holiday Season for a Healthier Period And Why, I shared briefly how consuming foods unfriendly to our heart health and hormonal imbalances can actually increase our risks of cardiovascular disease!

3. Improved memory

Yes! Foods that help your heart also help your brain. Maintaining a healthy diet can help keep your memory sharp and also keep signs of dementia completely at bay. Brain fog is a real problem for most women, and truthfully, it's something that I used to struggle with so horribly when I was younger - especially in my luteal phase! But eating a hormone-friendly diet all year round, including the holidays, can be helpful in ensuring that your digestive system stays clean and clear of toxic sludge, hormones, and damage than can contribute to decreased memory functions and thinking ability!

4. Weight loss

Obviously, a huge benefit of eating healthy through the holidays can result in weight loss (instead of the usual holiday weight gain we’ve all experienced before)! Eating a diet with plenty of nutrients (think fruits and veggies) and fiber can help you feel fuller longer, thus eating fewer calories, and leading to weight loss. You’ll also be much less likely to indulge in sweets if you’re feeling full via the essential nutrients!

Many of my clients struggle to eat the recommended 7-13 servings of fruits and veggies every day, including a wide variety of nutrient-rich and fresh ones.  That's why I recommend a simple supplement that can help them get the nutrient and anti-oxidant benefits of fruits and veggies! It's a bonus that recent research on the products has shown that they improve metabolic function, increase lean body mass, and support the body in using insulin effectively. You can check out My #1 Recommended Supplement Line and try a no-risk order today!

5. Cancer prevention

Although many of us are not necessarily thinking about cancer around the holidays, it's important to recognize that our daily choices add up. If you're currently eating a nutrient-poor diet, any additional unhealthy choices you make over the holidays will continue to tip the scales in favour of illness and disease.

According to reports, eating a healthy diet may relate to cancer prevention. This is because eating healthy can also prevent obesity, which is directly linked to a higher risk of cancer. Fruits, veggies, and nuts are some foods that can also help lower the risk of liver and colorectal cancers, specifically. 

So does that mean we can never eat any unhealthy foods?? No, It's all about moderation.  One thing that I tend to see this time of year is women just throwing away their goals and commitments to their health, with the intention of 'restarting' in January.  This is not the best mindset to have when it comes to our health because we're more likely to continue to 'diet' rather than take a lifestyle, holistic approach, to our health. 

One amazing analogy that I teach many of my clients looks like this: If you were to eat McD's every meal for a whole year, but had ONE salad during that year, are you going to be healthy?

No, of course not. It's a start in the right direction, but it's not the end-all solution, either!

The same goes in the opposite direction.  If you're committing to eating healthier more times of the year, then a few treats here are there are not going to push you over the edge of illness and disease.

Now, if you're dealing with a medical condition or you know what foods cause you symptomatic flare-ups, then you may want or have to be more mindful of the foods you choose to eat this holiday season.  And don't worry, I'm right there with you.  Once I learned which foods were causing me serious problems, it actually became very easy to keep away from them and avoid them like the plague!

Healthy eating is a necessity during the holidays, but it doesn't have to be hard. With some planning and creativity, you can enjoy your favorite holiday staples while also remaining mindful of what's going into your body.

If you're ready to start your health journey (or maintain it), and you're needing direction, guidance, accountability, support, meal plans, or help discovering YOUR trigger foods, book a free discovery call with me to learn the many different ways we can work together to achieve this!

Booking Provided by Healthie

Happy Holidays and all the best in the New Year to you and your family!

5 Foods To Avoid During The Holiday Season And Why

It's the most wonderful time of the year, and while that typically means good food and fun times with friends and family, it can also mean lots of unhealthy eating. From pumpkin pies to Nanaimo bars and Christmas cookies, there are tons of delicious - but not always healthy - foods to tempt us during the holidays. This can be a challenging time for those trying to stick to a healthy diet, but with a little planning, you can enjoy the holiday season without overindulging.

If you're really wanting to try a few healthier habits this holiday season, there are specific foods you could avoid that can help you feel better this year and we’re going to break down what exactly they are and why right here. 

1. Dark Meat Turkey w/ Skin

Some families decide on turkey for both Thanksgiving and Christmas, but one thing you should try to avoid, specifically, is dark meat turkey with the skin on. And while turkey is an amazing food to consume for hormone health, dark meat-especially with the skin-contains as much as twice the fat content as other cuts. 

Consuming high levels of fats can make it difficult for the liver to detox efficiently, slowing it down and clogging it up¹.  This can lead to an excess of estrogen circulating in the bloodstream and wreaking havoc on your menstrual cycle and hormonal symptoms. Higher estrogen is known as Estrogen Dominance, which is one of the main underlying issues for many of my clients suffering from painful periods, PMS mood swings, low energy, and weight issues!

You can substitute by simply switching it out with white meat turkey and avoiding the skin OR consider trying a different entree for your holiday feast this year!

I personally LOVE making a lentil loaf in place of turkey and ham.  You can find my favourite recipe for that on page 13 in the "Revolution Recipes: Healthy Holidays"! recipe book, right HERE!

2. Canned Gravy

If you decide on using gravy for your turkey or lentil loaf, you may want to opt for making your own, homemade version. Regular, store-bought gravy is packed with sodium, including white flour and cornstarch to thicken the gravy. Instead of using so much salt, you can use savory herbs instead and also create a thickness using stock.

Since increased sodium intake increases our risks of cardiovascular disease and stroke, we want to limit this where we can. ESPECIALLY if we're dealing with hormonal imbalances, as increased estrogen levels can also affect the health of our cardiovascular system!² 

My favourite gravy recipe can be found on page 14 of THIS recipe book, "Revolution Recipes: Healthy Holidays"!

3. Pie

Pie is a sought-after dessert typically enjoyed after your holiday dinner. Any kind of dessert, including pie, is often high in sugar and fat. Instead of indulging in these high-sugar, high-fat desserts, you can substitute for desserts that are lower in fats and oils such as sorbet or fruit.

If you're set on having pie for the holidays, try making the healthier pumpkin pie found on page 15 of "Revolution Recipes: Healthy Holidays"!

4. Eggnog

‘Tis the season, right? Sorry to be the lump of coal and say that eggnog is something you should avoid this holiday season if you want to get healthy. It’s full of cream, sugar, and eggs that make the holiday beverage high in cholesterol, saturated fat, and calories. You can whip up your own version of it at home by combining a few tablespoons of unsweetened cocoa powder, a cup of skim milk, and a splash of light eggnog instead of the usual kind. Or, download THIS smoothie and snack recipe book and skim to page 26 for a healthier no-egg, dairy-free, hormone-friendly version of this classic holiday drink!

5. Alcohol

Lastly, you'll want to reconsider alcohol this holiday season. No, you don't have to cut it all out (though, you definitely can if you want!), but consider drinking less this year. 

There has been much in the news lately about the benefits of a moderate amount of alcohol, and we don’t disagree.

• Most people don’t appreciate what the word moderate really means-5 ounces of wine, 12 ounces of beer, or 1.5 ounces of spirits.  In real life, these are incredibly small portions.
• There are safer ways to achieve relaxation and improved antioxidant statuses,  such as exercise and a diet rich in fruits, vegetables, and berries.

Since the body is not able to store alcohol, as soon as you drink it, you trigger pathways to break it down, pathways that shunt energy and enzymatic resources that would otherwise be used to help with detoxification. Specifically the breakdown of excess hormones and toxins in the liver. Inhibiting proper detoxification pathways can contribute to more difficult periods, painful periods, mood swings, anxiety, and fatigue.

The bottom line is that alcohol deters us from our health goals by disrupting:

1. sleep
2. normal liver function of detoxification
3. normal liver function of fat metabolism.

You may be wondering how alcohol can disrupt sleep, as many use it as a sleep aid. The reality is that the byproducts of alcohol disrupt normal sleep because the brain attempts to multitask-get deep sleep (delta waves) while trying to create a relaxed awakened state (alpha waves) at the same time.³

Having both delta and alpha activity together, therefore, leads to disrupted sleep, since the alpha functions tend to offset any restorative efforts of delta waves. These opposing alpha-delta brain patterns during sleep have been linked to daytime drowsiness, waking up not feeling rested, and symptoms like headaches and irritability.

Instead, I really love to make some of these non-alcoholic versions of some of my favourite drinks and cocktails!  Check them out right HERE!

When the holidays come around, it's easy to want to indulge in all of your favorite foods. But before you do that, consider how these choices could be affecting your body!

Happy Holidays!

1 https://news.weill.cornell.edu/news/2018/11/high-fat-diet-has-lasting-effects-on-the-liver

2 https://www.ahajournals.org/doi/10.1161/circresaha.110.236687

3 Chan, J. K. M., et al., “The Acute Effects of Alcohol on Sleep Electroencephalogram Power Spectra in Late Adolescence,” Alcohol       Clin Exp Res 39, 2015: 291-299

Healthy Fun & Hormone-Friendly Food Dishes To Bring To Holiday Parties

'Tis the season to be jolly! But, between gift shopping, parties, and traveling, it can be hard to find time to stick to a healthy diet.

The holidays are a time to celebrate with family and friends, but they can also be a time of overindulgence or fear for many women struggling with managing hormonal problems.

I remember at the beginning trying to manage my hormonal symptoms (specifically my painful periods and my mood swings) and how scary it was at the thought of not eating at home.  I was constantly worrying about what I was going to eat, what was going to be served, and what would have too much sugar or dairy in it and cause me problems.

It used to cause me a lot of anxiety, usually unfounded because I was almost always able to find something to eat, but sometimes it was really disappointing when some of the only things I could eat came from the fruit and veggie trays.    

I started making some really great hormone-friendly, plant-based dishes that I could bring with me to parties and surprised everyone with tasty and fun dishes that they could enjoy, too! It actually has become a fun little game of mine to bring these healthier options, slip them on the table when no one is looking, and laugh at how much they all enjoy it not even knowing how healthy they are!

If you're worried about not being able to find something to eat at holiday parties this year or how eating traditional holiday foods may trigger a hormonal flare-up, consider the benefits of eating healthier during the holidays.

Eating well will help you feel more energized and enjoy all the festivities without the fear of how you're going to feel later on or being stuck to the fruit & veggie trays!

So go ahead and indulge in some holiday treats, but make sure to include plenty of healthy foods, too!

Today, we’re breaking down just a couple of fun and healthy food dishes that you can bring to holiday parties, for everyone to enjoy!

1. Vegan Air Fryer Pickle Spears 

Everyone loves deep-fried pickles, but traditional deep-fried foods add a lot of trans fats that can increase your chances of inflammation and contribute to a more difficult period. Reduce your inflammatory load by air frying instead of deep frying.

2. Vegan Spinach & Artichoke Dip

There is nothing like a good spinach dip on the table that screams holiday parties! As a die-hard cheese lover before moving to a plant-based diet, this was one that took me a long time to let go of when I was transitioning.  I used to tell myself: "oh it's okay, I haven't had much dairy lately, I'll be fine".  How wrong I was! A1 dairy proteins have caused me a lot of hormone havoc, and I'm not alone, plenty of women struggle with their hormones because of A1 proteins.  So when I came across this recipe, I was pleased that I'd still be able to enjoy my favourite holiday dip without the pain and hell I had attached to it!

3. Vegan Stuffed Mushrooms

Not everyone loves mushrooms, but I think we can all agree that a party isn't complete if there isn't a tray of stuffed mushrooms on the table! They're a tasty little appetizer and a great way to add some non-traditional veggies to your snacks!

4. Sweet Potato Crostini

Skip the gluten-loaded crackers and white bread this year and try using sweet potato instead! This tasty little recipe is so simple to make and can be dressed up or dressed down to your liking.

5. Vegan Crab Cakes

I promise you, there's no crab in this little snack, but it's not lacking flavour!  If you really want that fishy taste, you can even sprinkle in some kelp flakes to deepen the flavour of this dish!

The holidays are a time for family, friends, and fun. It can also be a time when throwing out our habits becomes the norm. This is why it’s so important to make sure you have plenty of healthy options available in your home this holiday season! With just a few simple changes in our eating habits, we can avoid hormonal symptoms like weight gain, painful periods, PMS, and energy crashes during the holidays and live healthier lives overall!

Enjoy your healthy AND healthy holiday season this year!

Why I love Nut Butters For a Healthier Period!

Nuts, Nuts, Nuts!  Who doesn’t love’em? I definitely do! They’ve become a staple in my hormone journey and are an integral and simple step in making my period comfortable every month! Let’s talk about how!

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 or continue reading below!

Have you ever had a moment where you just can't figure out what to eat? You're staring into your refrigerator or pantry, and nothing looks appealing. All of the sudden, an idea pops into your head: Nut Butter! 

I'm not going to lie, I am a huge fan of nut butter. From almond butter to peanut butter, tahini, and hazelnut butter -  I love them all. There's just something so satisfying about dipping a piece of fruit or toast into a creamy spread that is packed with nutrients.

Nut butter is a great way to add some protein and healthy fats to your diet, both of which are crucial for well-balanced and healthy hormones. It’s a total bonus that they come in many different flavours.

When it comes to our menstrual cycle, there is so much going on at different times, so it’s important to ensure that nutritionally, we’re supporting our body the best that we can. Understanding how food affects your body and your hormones is helpful in learning how to best support your hormonal journey through womanhood. 

Here are some basics that you should know:

1. Many of our sex hormones are produced from scratch in our ovaries and adrenal glands. They rely on cholesterol and fats to build a healthy flow of these hormones.
2. Other hormones necessary for a healthy period are made in other glands of our endocrine system and are built on protein peptides, making protein a critical ingredient in healthy hormone production.

So when it comes to eating a healthy hormone-friendly diet, these are nutrients we need to keep in mind.  And nut butter is a great way to add both of these to our day to day.

Here’s how:

1. Nut butter is high in both fiber and protein which can help us feel full and satisfied when our PMS food cravings kick in.  
2. Fiber is also important for phase 3 detoxification processes in our body, which is our bowels.  Keeping our elimination processes moving efficiently daily will help us avoid reabsorbing excess toxins and hormone metabolites that are being prepared for expulsion.  If we reabsorb these, particularly estrogen metabolites, then we run the risk of having excess estrogen in our endocrine system, thereby throwing off our ideal and healthy ratios of progesterone to estrogen, and leading to risks of Estrogen Dominance.
3. Proteins found in nut butter are a simple and easy way to add more protein to your daily diet to encourage healthy hormone production within our endocrine system - especially if you’re following a plant-based diet or have difficulty consuming enough protein with ease.
4. The healthy fats found in (pure) nut butter are great for facilitating the efficient synthesis of our sex hormones within our adrenal glands and ovaries. With healthy levels of estrogen and progesterone, we see fewer Symptoms of a Hormonal Imbalance in Women!
5. Nut butter also provides essential nutrients, minerals, and vitamins that we need for a healthy period.  Nutrients like iron, zinc, calcium, magnesium, chromium, vitamin B6, vitamin E, and potassium are all crucial nutrients used by our ovaries, thyroid, and adrenal glands to properly modulate our sex hormones.  Not to mention that maintaining healthy iron levels are helpful in combatting heavy periods, while calcium, magnesium, and potassium can be helpful in reducing painful period cramps.

Earlier I mentioned that your nut butter should be pure. What does this mean? It means that the only ingredients in your nut butter should be the nuts themselves! No added oils, salts, or sugars. They’re not needed!

Now that you know this, here is my favourite way to make my own healthy & pure nut butter.

1. Choose your nut of choice: I truly love almonds!
2. Optional, but recommended: roast your almonds in the oven at 325℉ for 10-12 minutes, or until they’re brown and fragrant
3. Remove from the oven and add them to a high-speed blender
4. Blend until smooth, scraping down the sides of the blender to ensure it’s all incorporated.
5. Store in an airtight glass jar in the fridge for up to 2 weeks.
6. Then check out my favourite way to use nut butter right here!

Hope this was helpful! Keep living healthy, one bite at a time!

How To Avoid the 3 pm Energy Crash Cycle!!

We all know the dreaded 3 PM crash when our energy dips and we feel like we can't keep going. This cycle can be very frustrating and counterproductive. Do you ever feel like you've hit a wall in the afternoon and can't seem to get going again? You're not alone.

Today we’re talking about HOW to avoid that dreaded 3 pm crash!

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 by clicking below or continue reading below to learn more!

If you're like most people, your productivity starts to decline in the early afternoon. You might find yourself feeling sleepy, unfocused, or unmotivated after lunch even though it's only 3 PM (aka "The 3 PM Crash").

According to some studies, around 75% of people experience a lull in energy at around 3 PM. This so-called "3 PM crash" can be caused by a variety of factors, including low blood sugar, dehydration, and stress.

And it’s usually associated with the time of day that you go out for a coffee run, grab some donuts, or stop getting anything productive done at work. 

But what if you could be more productive and less stressed? I can help!

The good news is that this phenomenon isn't a sign of laziness; instead, it's caused by your body’s natural circadian rhythm! Now, if you're noticing that this crash is happening most often in the week before your period, be sure to check out How to Eat to Boost Your Energy Levels In the Week Before Your Period!

Luckily, there are several strategies you can use to help avoid it. Here are some tips that might work for you!

1. Eat a low-glycemic breakfast and lunch

Foods that are rich in carbs but low in protein can lead to a spike in blood sugar, which then results in a major decrease in energy. Instead, eat a low glycemic and well-balanced meal to combat this.  Be sure to include half your servings as fiber (fruits & veggies), ¼ as protein, and ¼ as a complex starch or grain.  You can throw in a thumb-size of healthy fats to further stabilize your insulin levels and leave you feeling satiated.

2. Stay hydrated

Traditionally, this time of the day is when we head to the coffee machine and pour ourselves another cup! Besides the associations between Coffee and Hormone Imbalances, it's also a source of borrowed energy, not actually solving the underlying energy issue.  I recommend drinking more water earlier in the day so you stay hydrated. This may be a no-brainer, but it’s very easy to lose track of time and realize, later on, you haven’t had nearly as much water as you should have. That may be a prime reason why you’re feeling a 3 PM crash. 

3. Avoid sweets throughout the day

You’ll want to avoid the temptation of sweets throughout the day. Sweets are going to put you on the insulin roller coaster, and just like caffeine, are a borrowed source of short energy bursts, leading to a deeper crash than you were in before.  If hunger pains kick in, try your absolute best to opt for a healthier snack such as nuts, yogurt, or veggies.  You can also check out my favourite 5 Foods to Start Eating Today To Boost Your Energy!

4. Go for a walk

Just getting up and getting some activity in is enough to give you that wake-up boost that you need. Short periods of physical activity are more effective in giving an energy boost than caffeine. Are you really Feeling Sluggish? Try These 5 Exercises to Get Your Energy Back

5. Listen to music

Yep, something as simple as this can help wake you up a bit more! Research has shown that music can help increase your concentration levels. Carson Tate, author of Work Simply: Embracing the Power of Your Personal Productivity Style actually recommends the best genre of music to listen to is a laid-back beat or lo-fi beat to help clear the mind. 

The 3 PM crash cycle will be a thing of the past with these five easy steps! You can beat this phenomenon and maintain your energy levels throughout the day!

What does your 3 PM look like? Hopefully after implementing these tips, full of energy and NO more crashes!

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!