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Breakfast Rice Cakes: A Fun & Protein-Packed Morning Treat

Does leftover rice go to your refrigerator to die?  I always have good intentions to use it up the next day and never do...until I found this recipe! If you're looking for a new, delicious way to use up leftover rice, these breakfast rice cakes are the perfect solution! Lightly sweet, crispy on the outside, and packed with flavor, they’ve become a staple in my house—especially because my 8-year-old loves them. You can mix in any fruit you have on hand or pile on your favorite toppings for an extra boost! Why You’ll Love These Breakfast Rice Cakes ✔ Uses Leftover Rice – A great way to get that leftover rice out of your fridge and transform yesterday’s grains into something delicious.  ✔ Kid-Approved – Slightly crunchy, naturally sweet, and customizable with fruit and fun toppings.  ✔ Protein-Packed – Thanks to the eggs and my homemade protein powder, these keep you full and fueled for the day.  ✔ Quick & Easy – A simple batter, a quick fry, and breakfast is served...
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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 protein goal, use this simple formula:

➡️ Your weight (in lbs) x 0.453 = weight in kg
➡️ Multiply that number by 1.8-2.3 to get your daily protein range in grams
For example, if you weigh 150 lbs: 150 x 0.453 = 68 kg
68 x 1.8 to 2.3 = 122-156g of protein per day

(Keep in mind that this is just an estimate. Your activity levels and personal goals will effect this number as well.)

Not sure how to hit that target? Start by prioritizing protein at every meal—eggs and Greek yogurt for breakfast, a protein smoothie post-workout, grilled chicken or tofu at dinner.


Heavy Lifting: The Secret to Staying Strong
Forget the myth that lifting heavy will make you “bulky.” I sometimes find it hard to believe that this fear has stuck around for so long! In reality, lifting heavy does the opposite—it helps you build lean muscle, strengthen bones, and increase your metabolism.

Why it works:

  • Boosts metabolism – Muscle burns more calories at rest!
  • Strengthens bones – Helps prevent osteoporosis and fractures
  • Improves insulin sensitivity – Reduces belly fat and energy crashes
  • Increases confidence – Nothing feels better than getting stronger!


10-Minute Strength Challenge: Lift Heavy & Feel Powerful

Equipment: The heaviest weights you can safely lift
(Don’t have weights? Grab a backpack and fill it with books!)

Workout:
  • Squats – 4-6 reps at 80% effort (slow and controlled)
  • Deadlifts – 4-6 reps at 80% effort
  • Overhead Press – 4-6 reps at 80% effort
  • Rows – 4-6 reps at 80% effortRest 60-90 seconds between sets and repeat for 3 rounds.

Challenge yourself to go heavier over time!



Take Control of Your Strength & Energy

Perimenopause and menopause aren’t a death sentence for weakness or weight gain. By fueling your body with the right amount of protein and lifting heavy, you’re setting yourself up for strength, vitality, and confidence for years to come.

So tell me—what’s your daily protein goal? And are you ready to start lifting heavy and feeling unstoppable? Drop a comment below and let’s do this together!

With Strength and Empowerment,

Coach Joanie

Ready to feel STRONGER THAN EVER during perimenopause?  Find out how I can help! 



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