Prioritize Protein First

If you follow any wellness influencers on social media, they're talking about protein, and for good reason. While protein deficiency isn't really a thing in the US, most people aren't eating the optimal amount, or at the right times.

Protein consumption has a ton of health benefits, especially with the first meal of the day. I'm not a huge fan of intermittent fasting, and this is a big reason why. Research suggests that consuming protein in the morning can enhance metabolic rate and contribute to greater calorie expenditure throughout the day. Additionally, a study published in the American Journal of Clinical Nutrition found that a high-protein breakfast can significantly reduce post-meal cravings and increase satiety, ultimately leading to decreased overall calorie intake.

In contrast, intermittent fasting may lead to increased hunger and potentially overeating during the eating window, making it less sustainable and effective for some individuals. There is also evidence to show that prolonged fasting periods might actually contribute to DECREASED metabolic rates, potentially hindering weight loss efforts in the long run. Not to mention, it can be really hard to maintain over a longe period of time.

By prioritizing protein in the morning, women especially can support muscle maintenance, manage their appetite, and create a solid foundation for the rest of the day. The other reason I suggest this is that I know the day can go sideways sometimes when taking care of yourself or others. This ensures that even if you aren't able to proactively prioritize protein as much through your day, you've already got a great headstart.

What to shoot for? At least 30 grams of protein. Why? Research baby! Let's look at it a bit more closely.

Are you trying to lose weight? Get stronger? Increase your metabolic health? All of these things require more lean body tissue: muscle. Consuming 30-40 grams of protein in the morning contributes to muscle growth through a process known as muscle protein synthesis (MPS). This approach ensures that your muscles have a steady stream of nutrients, promoting effective recovery and growth. Also - during the night, your body is essentially fasting, and a protein-rich morning meal helps offset the overnight fasting period, where your body is breaking down tissue for energy. Eating a meal with 30-40 grams of protein first thing in the morning stops this process and gets your body moving in the right direction.

Ideally, each meal has around 20-30 grams of protein, and each snack has at least 15 grams. Need even more motivation to keep it going through the day?

1. Enhances Cognitive Function: Protein isn't just about those muscle #gains, but also brain gains! A protein-rich breakfast provides the amino acids necessary for the production of neurotransmitters like dopamine and serotonin, contributing to improved cognitive function and mood

2. Stabilizes Blood Sugar Levels: A balanced breakfast, combining protein (at least 30 grams - remember :) with carbohydrates and healthy fats, can prevent rapid spikes and crashes in blood glucose, promoting sustained energy throughout the morning.

3. Hormonal Balance: Trying to balance those hormones? Proteins are involved in the synthesis and regulation of hormones, such as estrogen and progesterone, which are essential for reproductive health, bone density, and overall well-being

4. Weight Management: Protein helps you feel full longer helping to control appetite and reduce overall calorie intake. Studies suggest that a higher protein intake can aid in weight management by promoting feelings of fullness and supporting fat loss while preserving lean body mass

It takes a bit more planning to start your day this way but once you get in the habit of it, it becomes much easier. Want to take the guess work out of it? My one-on-one coaching and personalized meal plans will give you a plan with exactly what to eat for breakfast, lunch and dinner to hit these goals. Check out my Services or Shop to see what works for you.

Veggie Victory: Fun and Creative Ways to Win Over Picky Eaters

We all want our kids to love vegetables, but the reality is, not everyone loves everything. There are some easy ways you can expose your kids to more plants and encourage their acceptance. It's also worth mentioning that it's easy to get stressed out by this but try to remember that if you are mostly eating meals at home, whole foods most of the time, and doing your best - you're doing a great job.

Here are my top favorite ways to increase plant acceptance for yourself or your kiddos.

1. REMOVE the pressure: Research shows that kids who are pressured to eat foods, ANY foods, not just fruits or veggies, are more likely to become pickier eaters. Just channel your inner Elsa and Let IT Go.

2. Lead by Example: Kids are more likely to eat vegetables if they see their parents and caregivers enjoying them regularly.

3. Make it Fun: Create visually appealing, colorful dishes with a variety of veggies. Use cookie cutters like these to make fun shapes or arrange vegetables into smiley faces.

4. Get Them Involved: Let your kids help with meal preparation. They're more likely to eat veggies they've had a hand in preparing or snack on the raw veggies in the process. Our littles like to help 'chop' so I let them use these kiddos safe knives to cut soft stuff like watermelon and bananas.

5. Bring them to the store: If you can, and want to, lots of stores give kids free fruit while shopping or let them pick out something new they want to try.

6. Pretend its a snack: I don't know what it is, but if you call something a snack, kids are scientifically proven to be 1035% more likely to eat it. We love to do snack trays with these super fun liners. I fill up a muffin tin with things like cucumbers, crackers, cheese, fruit, and honestly anything you have on hand and they gobble it up!

7. Dip It: Serve vegetables with tasty dips like hummus, yogurt-based dressings, or peanut butter. Veggies are not any less nutritious just because they have dressing on them.

8. Blend Into Smoothies: Sneak leafy greens like spinach or kale into fruit smoothies. The sweetness of the fruits can mask the vegetable flavor. Want more smoothie inspiration? Check out my smoothie e-recipe book here!

9. Try Veggie-Based Snacks: Opt for veggie chips or puffs made from vegetables like sweet potatoes or peas as an alternative to traditional snacks.

10. Experiment with Cooking Methods: Roasting, grilling, or sautéing vegetables can enhance their flavor and texture. Encourage kids to try veggies cooked in different ways to find their favorites.

11. Incorporate Veggies into Familiar Dishes: Add finely chopped or pureed vegetables into pasta sauces, soups, or casseroles. This can be a subtle way to increase veggie intake.

12. Garden Together: If you have access, plant a small vegetable garden and involve your kids in growing their veggies. My kids love to snack on tomatoes right off the vine and will eat fistfuls of blackberries we pick in the neighborhood.

13. Be Patient: It may take several attempts for kids to develop a taste for certain vegetables. Keep offering a variety of options without pressure, and be patient as their preferences evolve.

Remember, the goal is to create a positive and enjoyable experience around all foods and not praise any one food group over another. All foods are nourishing, provide nutrients and can be part of a balanced diet. Relax, get creative, have fun, and watch your little ones or yourself embrace the colorful world of vegetables one bite at a time.

One-Pot Plant-Powered Dinners: Simplifying Busy Weeknights

Somehow the time between when work ends and dinner has to be on the table goes by in a blur. Even if you aren't feeding tiny humans, you've got better things to do on the daily than slave away in the kitchen and spend your time washing a ton of dishes.

Enter the world of one-pot plant-powered dinners, where simplicity meets nourishment, and cleanup becomes a breeze. These recipes not only save time but also work on incorporating more plants, making your busy evenings a lot more manageable, delicious and packed with nutrients.

1. Hearty Lentil and Vegetable Stew: This wholesome stew brings together earthy lentils, hearty vegetables, and aromatic herbs in a single pot. Let it simmer gently, allowing the flavors to meld and create a comforting meal that's both filling and nutritious.

2. Quinoa Primavera: Celebrate the season's bounty with quinoa primavera. Load up the pot with colorful bell peppers, zucchini, cherry tomatoes, and your favorite herbs. Quinoa adds a protein punch, making this dish both vibrant and satisfying.

3. Chickpea and Spinach Curry: Warm spices, tender chickpeas, and vibrant spinach come together in a rich curry that's as nourishing as it is flavorful. Serve it with a side of whole grain rice or naan for a complete meal.

4. Mushroom and Spinach Risotto: Creamy and comforting, a mushroom and spinach risotto is a true treat. The flavors of sautéed mushrooms and the creaminess of Arborio rice create a dish that's elegant enough for company but simple enough for a weeknight.

5. Sweet Potato and Black Bean Chili: Loaded with fiber and protein, sweet potato and black bean chili is the perfect cold-weather comfort food. Packed with spices, beans, and the goodness of sweet potatoes, this dish will leave you feeling nourished and satisfied. Bookmark this one for fall!

6. Tofu Stir-Fry with Brown Rice: A colorful tofu stir-fry is a quick way to get a nutritious meal on the table. Sauté your favorite vegetables, marinated tofu, and a flavorful sauce in a single pan. Serve it over brown rice for an energizing dinner. You can use any protein here if tofu isn't your jam.

7. Coconut Veggie Curry: Create a fragrant coconut veggie curry by simmering a variety of vegetables in a rich coconut milk-based sauce. With an array of textures and flavors, this dish showcases the versatility of plant-based ingredients.

8. Ratatouille with Polenta: Let your pot transform into a canvas for a ratatouille masterpiece. This colorful medley of eggplant, zucchini, bell peppers, and tomatoes is served over creamy polenta for a wholesome and satisfying meal.

Want even more inspiration? Check out my offerings in the shop, including my 7-Day Vegan one-pan meal plan. Not even interested in cooking? There's a no-cook summer meal plan with your name on it!