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Strong, Energized & Thriving: Why Women Over 40 Need Protein & Heavy Lifting

As we navigate through perimenopause, our bodies change in ways that can feel frustrating—but here’s the good news: you have more control than you think! One of the most powerful tools in your arsenal? Protein and heavy lifting. The Science: Why Protein & Lifting Heavy Matter One of the biggest shifts that happens during perimenopause and menopause is muscle protein synthesis slows down. What does that mean? Your body isn’t as efficient at building and maintaining muscle, which can lead to a slower metabolism, increased fat storage (especially around the belly), and loss of strength. But here’s the fix: more protein and resistance training. How Much Protein Do You Actually Need? Most women aren’t getting enough! Studies show that women over 40 benefit from 30-40g of protein per meal to support muscle retention, fat loss, and recovery. Instead of the old-school “eat less, move more” advice, focus on fueling your body properly to get stronger, not smaller. To figure out your daily pr...
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Nourinshing Power Breakfast Bowl for Pregnancy & Postpartum




As you know, during pregnancy and postpartum, it is crucial to prioritize our health and well-being.  One meal you should never overlook is a balanced and nutrient-rich breakfast to provide the necessary energy and nutrients for both you and baby. 

This is one of my favorite breakfast recipes. The Pregnancy Power Breakfast Bowl combines all the nutritional value and yummy goodness of quinoa, fresh berries, coconut milk, pecans, and honey. Dive in and discover the perfect breakfast option to fuel your body and support a healthy pregnancy and postpartum journey.

Ingredients:

  • 1 cup quinoa
  • 1 cup fresh berries (strawberries, blueberries, raspberries)
  • 1 can unsweetened coconut milk
  • ¼ cup of water
  • 1/4 cup chopped pecans
  • 1 tablespoon honey (optional)
  • 1 tsp vanilla extract
  • 1/4 tsp salt
  • Dry coconut flakes (for garnish)

Instructions:

  • Rinse and drain the quinoa to remove any bitterness.
  • In a medium saucepan, combine the rinsed quinoa, coconut milk, water, vanilla extract, and salt.
  • Bring the mixture to a boil, then reduce the heat to medium-low. Cover the saucepan and let it simmer for 18-20 minutes or until the quinoa is cooked and the liquid is absorbed.
  • Once cooked, remove the saucepan from heat and let it sit for an additional 10 minutes to cool slightly.
  •  After the cooling period, it's time to add toppings:  fresh berries, chopped pecans, a drizzle of honey, dry coconut flakes.  The options are limitless!   Adjust the quantities to suit your personal taste preferences.   

This Pregnancy Power Breakfast Bowl offers an abundance of vitamins, minerals, and essential nutrients. By fueling your body with this wholesome breakfast, you are ensuring both your own well-being and that of your growing baby. 

Let me know in the comments below if you try this and how you feel about quinoa for breakfast!

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