Dear Friend,

As we journey through midlife and beyond, prioritizing our health becomes increasingly important. From managing hormonal changes to maintaining overall well-being, small lifestyle changes can yield significant benefits. Today, we'll explore one simple yet powerful strategy to enhance health during this transformative phase: embracing a protein-rich breakfast with vegetables. 

Fueling Your Day: The Protein and Vegetable-Packed Breakfast

For many women, mornings are often rushed, leading to quick fixes like sugary cereals, carb-heavy bagels, or toast. Making a conscious shift towards a breakfast rich in protein and vegetables can change your life. Okay, at the very least, your health. 

The Impact:

Sustained Energy: A protein-rich breakfast provides lasting energy throughout the day. Protein helps stabilize blood sugar levels, reducing cravings and preventing mid-morning and afternoon slumps.

Metabolic Boost: Starting your day with protein kick starts your metabolism, aiding in weight management and muscle maintenance. Incorporating vegetables adds essential vitamins, minerals, and fiber, supporting overall health and digestion. After fasting it is essential to feed your body nutrient-dense foods. 

Brain Power: Protein-rich foods contain amino acids crucial for brain function and mood regulation. By nourishing your brain early in the day, you enhance focus, concentration, and emotional well-being.

Long-Term Health: Consistently choosing a nutritious breakfast sets a positive tone for the rest of the day, promoting healthier food choices and reducing the risk of chronic diseases such as diabetes and heart disease.

Examples of High-Protein, Vegetable-Packed Breakfasts:

Vegetable  Egg Scramble:  Sauté a variety of colorful vegetables such as spinach, bell peppers, tomatoes, and mushrooms then whisk in eggs. Cook until fluffy and serve with 3 ounces of ground turkey or beef and a side of ¼ to ½ avocado for healthy fats. Option stir the browned meat into the eggs

Approximate Nutrition Facts (per serving):
Calories: 453
Protein: 40 g
Carbohydrates: 9g
Fat: 25 g
Fiber: 3g 

Quinoa Breakfast Bowl: Cooked quinoa with eggs, spinach, tomatoes, and mushrooms,  and is a satisfying and nutritious morning meal. Make this recipe with two eggs to hit 30 grams or add one ounce of feta cheese. For a total of 28 grams of protein.  

Approximate Nutrition Facts (per serving):
Calories: 357
Protein: 30 g
Carbohydrates: 50g
Fat: 20g
Fiber: 7g

Smoked Salmon Plate or Bowl: Serve 4  ounces of smoked salmon with 2 boiled eggs, sliced cucumber, cherry tomatoes, red onion, and a dollop of Greek yogurt or cream cheese for a protein-rich breakfast bursting with flavor.

Approximate Nutrition Facts (per serving):
Calories: 380
Protein: 34 g
Carbohydrates: 10g
Fat: 30 g
Fiber: 2g

Tofu Scramble: Sauté 1 cup of tofu with mushrooms, spinach, onions, and peppers, seasoned with turmeric, garlic powder, and black salt for a vegan-friendly alternative to scrambled eggs.

Approximate Nutrition Facts (per serving):
Calories: 270
Protein:28 g
Carbohydrates: 15 g
Fat:18g
Fiber: 4g

Smoothies: I love smoothies and have written a smoothie guide for subscribers.  If you are interested in receiving the guide, reply to this email and I will send it your way. 

My current favorite smoothie is chocolate cherry. I also rotate in PBJ, and Banana & Peanut Butter regularly. 

Chocolate Cherry Smoothie

Add about a cup of liquid like water or unsweetened almond milk to your high-speed blender. Add 1 scoop chocolate protein powder. I like to Be Well By Kelly. Add 2 scoops of collagen. I use Vital Proteins Collagen Peptides Powder. Add 2 handfuls of frozen greens, ½ cup organic frozen cherries, 2 or 3 slices of frozen cucumber, and 1 tbsp of organic flaxseed. Optional add-ins:¼ avocado or 1 tbsp of nut butter. 

Approximate Nutrition Facts (per serving)

Calories 400
Protein 45

Get creative! Breakout leftovers for breakfast. Who says we have to eat breakfast foods for breakfast? Incorporating these delicious and nutrient-dense options into your morning routine, you'll fuel your body, up your energy, and reap health benefits of a protein and vegetable-packed breakfast. And it just might change your life.