Healthy Habits: Morning Protein & Other Habits for Success
I cannot tell you how many days I have woken up, gone straight to my coffee, and then 2 hours later I notice I am sweating and feel….not so great.
If this is you, or if you regularly skip breakfast (not in a planned way, such as intermittent fasting), you could be setting yourself up for some hormonal disruption.
I worked with an amazing nutritionist for a long time, who specialized in women’s health and hormonal balance. Her name is Ellie and you can learn more about Simply Nourished Nutrition HERE.
In working with Ellie, I learned that all my habits, along with the foods I consumed, mattered in my hormonal health.
Now, I know that every person is different, but in my journey I learned that there are some key factors to supporting a more balanced day that are quite easy to implement! And step 1 was establishing a morning routine that sets you up for success for the rest of the day, and a key component there, is protien!
See below for a few things I learned on balancing my hormones, in working with a nutritionist.
1) Start your day with protein, water, and THEN coffee.
Yep! That’s right! By enjoying a big glass of water and some protein first thing in the morning, you are re-hydrating your system and fueling your body with long lasting proper nutrients that will help you to regulate cortisol and hormone levels throughout the day. If you skip and go straight to coffee, you may notice you get the jitters, which can often lead to a crash. I typically have a greek yogurt and berries, a protein smoothie, or protein packed healthy pancakes to fuel my day. On day’s where I am running out the door, I have a delicious Macchiato flavored protein powder I mix in a blender with my coffee and some almond milk and enjoy an coffee protein shake to run out the door and keep me sustained and awake.
2) Ensure you eat balanced meals and think about your micro nutrients
Micro-nutrients are just as important as macro nutrients. Both lead to a heap of success in your health and wellness journey. In my experience working with nutritionists, dietitians and coaches to balance my hormones I realized its easy AND important to think of both at every meal. I always make sure in each meal I have a protein, a carb, and something “colorful”! I really enjoy making bowls for lunch, typically they consist of rice (white or brown), some kind of protein (chicken, tuna, beef mince, turkey, etc), and some kind of veggie and garnish (sweet potato, raw spinach, cubed cucumber, kale, arugula, chia seeds) - this list could go on! The way I look at adding micro nutritents is just thinking of getting something colorful in the meal that is not just protein and carbs. It doesn’t have to be cooked or fancy, it can just be sprinkled on top or mixed in! I also add seasoning and flavor based on the flavor profile I want (balsamic vinegar is a good and easy option, so are coconut aminos, salt / pepper, everything bagel seasoning). All great options!
3) Establish a solid night time routine - and drink some TEA!
Now I realize, some of us get anxiety before the end of the night, or you just don’t enjoy tea. But hear me out. By establishing a night time routine that brings you joy, you can help yourself tackle the evening anxiety, and begin to look forward to small rituals that calm your nerves and serve you to get a good nights rest. SLEEP is one of the most important ingredients for success in any health journey. I typically try to pick a relaxing show to watch, I will journal, and heave an herbal tea or a night time tea to help calm my body. Tea is packed with healthy beneficial ingredients, make sure to just enjoy something herbal with no caffeine, and find tea that is either organic or from a trusted brand. I enjoy Yogi Tea - Bedtime Tea! Tusli tea and Nettle tea are also both REALLY good fro you and have a positive impact on women’s hormones.
So take time to think - what are your routines? How are you setting yourself up for success?
Start by paying attention to how you feel, and begin to make adjustments from there in how you WANT to feel.
Xx Malissa
