Looking for a high-protein breakfast? Check out our delicious and nutritious options to start your day off right! Our breakfasts are packed with protein and are optimized for maximum health benefits. Try them out today and feel energized all day long! Breakfast is often referred to as the most important meal of the day and for good reason. Eating a nutritious breakfast can help boost your metabolism, improve your focus and concentration throughout the day, and even help you maintain a healthy weight.
The importance of high-protein breakfast for women in their forties
For several reasons, having a high-protein breakfast is important for women in their forties.
Protein is essential for building and maintaining muscle mass, which naturally decreases as we age. Eating a high-protein breakfast can help to slow down this loss of muscle mass and reduce the risk of sarcopenia.
Protein is also important for satiety, meaning that it can help you feel full and satisfied for longer periods of time, which can prevent overeating and aid in weight management.
Protein is necessary for the production of hormones, which can become imbalanced during perimenopause and menopause.
Eating a high-protein breakfast can help to support hormone balance and reduce symptoms such as hot flashes and mood swings.
Here are ten easy and high-protein breakfast ideas to try:
Starting your day with a high-protein breakfast can help you feel fuller for longer and give you the energy you need to tackle your day. Try incorporating these easy and delicious breakfast ideas into your routine for a healthy start to your day.
Here are 10 High Protein Gluten-Free Breakfast to try that take less than 10 minutes:
1. Greek Yogurt Bowl: Mix 1 cup of Oikos Zero Greek yogurt, 1 scoop of Protein Powder with 1 tablespoon of chia seeds and 1/2 cup of mixed berries. This meal is packed with protein, fiber, and healthy fats. Check out my post on : What is Pea Protein Powder? If you used NOWFoods Vanilla Toffee Protein Powder this is 42g of Protein. You can use code FAITHFUELED for 20% off your order
2. Scrambled Eggs with Spinach and Feta: Whisk together 3 eggs with 1 cup of fresh spinach and 1/4 cup of crumbled goat cheese. Cook in a non-stick pan until eggs are fluffy and cooked through.
3. Protein Smoothie: Blend 1 scoop of vanilla protein powder, 1 cup of unsweetened almond milk, 1/2 frozen banana, and 1 tablespoon of almond butter for a delicious and protein-packed breakfast.
4. Turkey Breakfast Roll-Ups: Wrap 2-3 slices of deli turkey around a mixture of 1 scrambled egg and 1/4 cup of shredded Cabot cheddar cheese. Did you know that Cabot Cheddar cheese is lactose-free? If you have an lactose intolerance Cabot cheese won’t aggravate your digestion. This recipe is easy to make and perfect for on-the-go mornings.
5. Cottage Cheese Pancakes: Mix 1 cup of Lactaid cottage cheese, 1/2 cup of rolled oats, 2 eggs, and 1 teaspoon of vanilla extract in a blender until smooth. Cook in a non-stick pan until golden brown. Top with Lakanto Sugar-Free Maple Syrup. Use “FAITHFUELED” for 20% off
6. Protein Oatmeal: Cook 1/2 cup of rolled oats in 1 cup of unsweetened almond milk. Stir in 1 scoop of chocolate protein powder and top with chopped nuts or berries for added flavor and nutrition. You can also make it overnight so you can grab and go.
7. Breakfast Burrito: Fill a corn or gluten-free tortilla with scrambled eggs, black beans, and sliced avocado. Protein, fiber, and healthy fats make for a satisfying and nutritious breakfast.
8. Protein Waffles:Mix 1 scoop of vanilla protein powder, 1 egg, 1/4 cup of rolled oats, and 1/4 cup of almond milk in a bowl. Cook in a waffle maker until crispy and golden brown.
9. Egg White Omelette: Whisk together 3 egg whites, 1/2 cup of chopped spinach, and 1/4 cup of diced bell pepper. Cook in a non-stick pan until eggs are set. Serve with a side of sliced avocado for additional healthy fats.
10.Quinoa Breakfast Bowl: Cook 1/2 cup of quinoa in 1 cup of water. Top with 1/4 cup of chopped nuts, 1/2 cup of mixed berries, and 1 scoop of vanilla protein powder for a nutritious and satisfying breakfast.
There are many easy-to-make high-protein breakfasts in the FaithFueled Life App that you can easily access as a Monthly Member. Membership to the FaithFueled Life App is about $1.50 per day or less with Quarterly or Annual Membership. Join us to fuel your faith and fitness and nourish your body better.
If you’re looking for a “clean,” meaning minimal ingredients with high protein, protein powder, check out my post on “Why I choose Pea Protein?” My go-to for high-quality supplements is nowfoods.com you can use my code FAITHFUELED to get 20% off your purchase!
Comment down below and let me know if you found these breakfast ideas helpful and easy.
We live in a chronically stressed society, and there has been significant attention on the connection between strength training and mental health for women in their forties. Research has shown that strength training can effectively combat these changes and improve mental health outcomes.1
Women often experience various physical and mental changes that can impact their overall well-being as they age. Their bodies undergo a variety of changes. Hormonal shifts, changes in metabolism, and the natural loss of muscle mass can all contribute to a decline in physical health. Fortunately, strength training offers a range of unique benefits that can help women in their forties stay healthy and strong mentally and physically.
Strength training comes in different varieties.
Before we dive into the specifics, it’s worth noting that there are a variety of different types of strength training. And everyone is different and may gravitate towards what is accessible and what they enjoy, which is important when strength training to help your mental health. Some women prefer to focus on weight lifting, while others may prefer to incorporate resistance bands or bodyweight exercises into their routines. Regardless of the specific approach, however, strength training can have a range of benefits for women in their forties.
Of course, like any form of exercise, strength training does come with some risks. Women new to strength training should start slowly and gradually increase the intensity of their workouts over time. It’s also important to warm up properly before each workout and to use the proper form to avoid injury.
The loss of muscle mass can affect women in their forties mental health
First and foremost, strength training can help women maintain muscle mass as they age. This is particularly important for women, who tend to lose muscle mass more quickly than men. By engaging in regular strength training, women can help offset this loss and maintain their strength and mobility well into their golden years. It is suggested that women in their forties should be training a minimum of three times a week to maintain muscles.
The loss of muscle mass can negatively affect mental health in several ways.
It can cause decreased mobility and independence, leading to feelings of helplessness and depression.
Muscle loss can lead to decreased energy levels, making it harder to engage in physical activity and potentially leading to a less active lifestyle, which can also contribute to depression.
The loss of muscle mass can affect hormone levels, including testosterone and estrogen, which can impact mood and cognitive function.2.
Loss of bone density can affect women in their forties mental health
Strength training can also help women improve their bone density. As women age, their bodies become more susceptible to osteoporosis and other bone-related issues. However, studies have shown that strength training can help increase bone density, reducing the risk of fractures and other injuries.3
Research has shown that the loss of bone density in women’s forties can have a negative impact on their mental health.3 This is because the decrease in estrogen levels that occurs during this time can lead to an increased risk of depression and anxiety. The physical pain and limitations that can result from osteoporosis and other bone density disorders can cause stress and contribute to feelings of frustration and sadness. It is important for women to maintain good bone health through exercise, a balanced diet, and regular check-ups with their healthcare providers to help prevent these negative effects on mental health.
Strength training benefits mental health for women in their forties.
The benefits of strength training go beyond just physical health. Research has also shown that strength training can positively impact mental health outcomes for women in their forties. Strength training has been shown to be an effective way to combat depression and anxiety, two common mental health issues among women in this age group.
How does strength training help improve mental health outcomes?
One key factor is the release of endorphins that occurs during exercise. Endorphins are chemicals produced by the body known to improve mood and reduce feelings of stress and anxiety. By engaging in regular strength training exercises, women can experience the release of these endorphins, which can help improve overall mood and reduce feelings of anxiety and depression.
Strength training leads to the release of endorphins; strength training can also help improve self-esteem and body image. As women age, they may experience changes in their physical appearance that can impact their self-esteem. By engaging in regular strength training exercises, women can improve their physical strength and overall appearance, which can help boost self-esteem and improve body image.
Another way that strength training can improve mental health outcomes is by providing a sense of community and social support. Many women in their forties may feel isolated or disconnected from others, which can impact their mental health. By joining a strength training group or class, women can connect with others who share similar interests and goals, providing a sense of community and social support.
If you’re a woman in your forties looking to improve your overall well-being, consider incorporating strength training into your fitness routine.
Additional ways strength training can improve mental health for women in their forties
We know strength training can also have a positive impact on physical, but it also is effective in improving mental health. Here are some other ways in which strength training can improve mental health for women in their forties:
1. Reduced stress and anxiety
Strength training has been shown to reduce stress and anxiety levels in both men and women. By engaging in regular exercise, women can help regulate their cortisol levels and reduce feelings of stress and anxiety.
2. Improved self-esteem
For many women, strength training can be a transformative experience. They may feel more confident and self-assured as they build strength and see the results of their hard work. This can have a positive impact on self-esteem and overall mental health.
3. Increased energy and motivation
Strength training can also help boost energy levels and improve motivation. By engaging in regular exercise, women can increase their physical stamina and feel more energized throughout the day. This can help them stay motivated to tackle other challenges in their lives.
4. Improved sleep
Strength training can have a positive impact on sleep quality. By engaging in regular exercise, women may find it easier to fall asleep at night and stay asleep throughout the night. This can have a range of benefits for overall health and well-being.
The benefits of strength training for women in their forties are numerous and well-documented. By engaging in regular exercise, women can help maintain their physical health, improve their mental health, and enjoy a higher quality of life well into their golden years. Strength training also helps with hormonal balance in women in their forties. I am on a mission to help strong women get stronger and share workout routines, recipes, and other resources to help women in their forties strength train. Follow me on Instagram or Facebook to get bite-sized information to help you on your journey.
What questions do you have about strength training in your forties?
Reference
1. Herring, M. P., & Caravalho, A. (2010). Mental Health Benefits of Strength Training in Adults. American Journal of Lifestyle Medicine. https://doi.org/10.1177/1559827610368771
2. Gariballa, S., Alessa, A. Associations between low muscle mass, blood-borne nutritional status and mental health in older patients. BMC Nutr6, 6 (2020). https://doi.org/10.1186/s40795-019-0330-7
3. Matteo Ponzano, MSc and others, Progressive Resistance Training for Improving Health-Related Outcomes in People at Risk of Fracture: A Systematic Review and Meta-Analysis of Randomized Controlled Trials, Physical Therapy, Volume 101, Issue 2, February 2021, pzaa221, https://doi.org/10.1093/ptj/pzaa221
I’ve been married for 19 years and dating my husband for 22 years, and we never thought that Christian marriage ministry would be our calling. Check out our story on this blog post: Married without the wedding When we said “I do,” I never thought it would be a lifetime. Divorce and remarriage are commonplace in my family. We are the longest-sustaining marriage in my family. My great-grandparents were my only legacy of an enduring loving marriage. Check out my post on: legacy. We were young, dumb, and living wild and free. If you had said that I would become a believer and an advocate for Christian marriage, I would have laughed.
Called into Marriage Ministry
In February of this year, I got a God-inspired idea. Podcasting is not something I consider, nor do I think of myself as someone to advise on marriage. I have no expertise, and it’s not my ministry. I say that, but to be honest. God prepared me two years ago for this new adventure. Like most things, I have a Sarah or Sarai Spirit. God tells me something, and I laugh. I always have to seek forgiveness, but it’s my real response. I am always amused that He would even choose or consider me. This time He confirmed it with three signs. And I knew God had a plan and was preparing me for the way. I found these feathers and red string on a walk and talked with God. (August 8, 2021)
Challenged in our calling to Christian marriage ministry
The Spirit had put on my heart that my husband and I were to go into marriage ministry, and the moment I had the thought, instead of peace, I went into a panic. The only thing that I have is my marriage. It’s the best thing that has happened to me and the safety of my life. I fear we may be challenged and attacked if we go into marriage ministry. I still remember it. Since that revelation, there have been challenges and some attacks, and the Lord has been a faithful safeguard through it all, but it makes me diligent in my prayers for protection.
Without going into great detail, I was in 2022; I interned for Chrystal Evans Hurst. I discovered the ministry and Authentic Intimacy created by Dr. Juli Slattery. While fulfilling my internship duty of creating the podcast show notes and questions for an interview with Dr. Juli, I became curious about her ministry.
History of sexual deviance
Part of my story is from years ago; I was a sex toy distributor. My claim to fame is that I was number one in sales in New Jersey and the first in the nation in recruiting in my hay day. As a distributor, I conspired and contributed to infidelity, same-sex relationships, and adultery. I also strengthened the intimacy of marriages, but I ultimately perverted God’s design for sex. The company even gave me a plaque to prove the success that I used to have, but I threw it away and left it in my past. At least, I thought I did, but God didn’t cause you to know “nothing is wasted” in the kingdom. He resurfaced it and is now using it for His glory.
Out of curiosity, I wanted to see what sexual discipleship looked like from a Christian perspective. I was successful in the world but had yet to learn such a ministry existed in the faith. I joined an Online Bible Study for Authentic Intimacy called Passion Pursuit. The first part of the puzzle, or a breadcrumb on the trail, began. I endured the 11-week study, and I say that because it was hard to show up every week. I didn’t have the concerns of the women in the group. Passion wasn’t a struggle in my marriage, and it wasn’t until the second to last session I realized why God had led me there. To serve. During the study, I had difficulty feeling included in the conversation, but I would contribute when I felt led.
Entering ministry in Sexual Disciples for Christian Marriage Ministry
Authentic Intimacy is a unique ministry because the book’s author has a LIVE question and answer. For ours, it wasn’t Dr. Juli Slattery who is usually the case. It was her co-author Lindow Dillow a wonderfully charismatic woman of God who had been married for 60+ years and was fervent about keeping the passion in her marriage even till this day. That day, I fell in love with Linda; her wisdom words inspired and encouraged me.
As she said, “It might look different, but it’s worth fighting for” Out of all the sessions, it was my favorite. As Linda Dillow spoke and answered questions, the Holy Spirit whispered, “This is your redemption;” She continued, and the whisper grew louder, and then Linda Dillow asked the group a question I will never forget.
“Now, who is being called to lead one of these groups.”
The Holy Spirit yelled, literally. “THIS IS YOUR REDEMPTION!”
I unmuted my ZOOM and said, “I think me.’ I shared with her quickly my story and the whispers and now yelling that I thought the Holy Spirit was leading me. Months passed, and I didn’t think anything of the study or the encounter until I received an email from Authentic Intimacy seeking volunteers for the Online Book study. Again, I had a meeting with the Spirit. I opened my email, and it was as if the email was illuminated. I clicked and applied.
I went through training navigating Dr.Juli’s book Rethinking Sexuality and was floored. The church doesn’t give a great explanation of God’s design for sex. I never considered it important or a part of God’s design. Sexuality is important to God, and through the study, I realized how deep and intimate God’s love and desire to be with us until reading the book, and it changed my relationship with Christ and my husband.
Fast forward over a year later. Through the book study Passion Pursuit, I successfully led a group of seven women (the complete number and my number). I am about to begin leading my first session Finding the Hero in your husband. But the Lord is doing even more through me in sexual discipleship and Christian marriage. The Lord is calling me to shepherd and lead through a new adventure.—a podcast.
Christian Marriage Ministry Podcast
Again, this is God’s redemption for two reasons. I never had the desire to be on a podcast. I never even listened to podcasts until three years ago when I co-hosted with a group of Black women. The fitness podcast Fit Black Queens. It suddenly dissolved because of egos and what I now know as God’s providence.
We had a successful three seasons. We had been ranked the Top 20 Black Podcast (number 17) for 2021, and then just as quickly as it began, it ended. I was okay with it, but I didn’t know that all I had learned about producing a podcast would come back two years later when I least suspected.
To save you time in reading the story. I am co-hosting a new podcast that will be launching on June 4th. How it all came together was truly God, and we share the story on The Ardent Wife Podcast trailer you can listen to or watch here.
Redemption in Christian Marriage Ministry
Another Godcidence in my words for this year is restoration and redemption. God is redeeming me through this podcast and my new group with Authentic Intimacy. And His timing is perfect because I had a challenging year last year; that spiritually, mentally, and physically took me out. It’s taken until recently to feel like I am my old self again. My “word” in 2022 was Rebuild, and the scripture was Zechariah 9:12,
“Return to your fortress, you prisoners of hope; even now I announce that I will restore twice as much to you.”
Like an old house being brought to the studs, everything in my life was rebuilt to the bare bones. If you ever rebuilt a home, you know it can challenge your faith and your sanity, and it did all that and more, but as we enter the second half of this year, 2023. I am learning it was not in vain. I’m still learning what rebuilding means, but I understand that God will remove anything in your life that distracts, deters, or takes you away from Him, and He did. It was gut-wrenching. I lost people I love, my pride, and many idols. God has restored so much in me; now, He is redeeming and restoring through me. We have been recording the Ardent Wife since February and have some amazing content to help disciple women in marriage. We’ve completed Season 1, which will be released on June 4, 2023. I have partnered with some amazing, unconditionally loving, fit women of God, which is a direct prayer from my prayer journal for the last five years. I can’t wait to share. Please subscribe and join “The Ardent Wives clubs’’ to receive the goodness the Lord is doing through us.
My new journey
In the last year, I have received pruning, and it hurts, and I now see the method behind the pain. And the fruit of God’s faithfulness. He restores and exceeds abundantly any expectation we could have if we are faithfully obedient. My words for this year are Restoration AND Redemption (the first time He’s given me two). My Scripture is Isaiah 61:7, and I am counting on His promises. He hasn’t failed me yet,
Instead of your shame you will receive a double portion, and instead of disgrace you will rejoice in your inheritance. And so you will inherit a double portion in your land, and everlasting joy will be yours. Isaiah 61:7
May I be a living testimony?
If there is something, the Lord put on your heart that you’re waiting on. It’s coming. You have to be faithfully obedient and follow His lead. It may be hard. This life was never meant to be easy, but it will be worth it when God is done (not you). Just hang on. I hope this encourages you and that you continue to follow along my journey. From creating this blog nine years ago, I never imagined the journey it would take me. Let my life be a living testimony.
I am so grateful for where the Lord has brought me and eager to see where He is taking me. If you are like me and tend to worry. Pray and just take the next step and abide; God will do what He does best. Show up and show off in His perfect timing. Is there something you’re waiting on, God? How can I pray for you?
We don’t reach for healthy late-night snacks when binge eating late-night.
We often don’t reach for a healthy late-night snack when it’s late at night. We reach for a snack that satisfies our cravings and we go all in. There is no one-size-fits-all answer to why some people wait until nighttime to binge eat, but several factors may contribute to this behavior. It’s very common for most people to let go of self-control at night.
One possible reason is that you may feel more relaxed and less stressed at night, leading to greater cravings for food to cope with stressful feelings. You may feel more tired at night, making it harder to resist the urge to binge eat and less self-control.
Another possible reason is that you may be more likely to eat emotionally at night, as they may feel lonely or bored, and food can provide comfort and distraction. This can be especially true for those who struggle with anxiety or depression, as those conditions can be exacerbated at night when there are fewer distractions and more time to ruminate.1
You may have more free time at night, which can lead to boredom and a desire to snack as a way to pass the time.
Late-night snacking can also become a habit, as people may become accustomed to eating at a certain time each night and find it difficult to break that pattern.
It’s worth noting that binge eating at any time of day can be a sign of an underlying eating disorder, such as binge eating disorder or bulimia. These conditions should be treated with the help of a mental health professional and should not be ignored or dismissed.
Reasons behind nighttime binge eating
It’s important to be aware of the reasons behind nighttime binge eating and to address them, such as finding healthier ways to cope with stress or boredom and establishing a consistent sleep schedule. It may also be helpful to seek support from friends, family, or a therapist to address any underlying emotional issues contributing to the behavior.
Much like our autonomic nervous system that instantly reacts to our stress. Our pallet may be limited to trying new things and taste preferences which overrides our desire to fuel ourselves better. When I give you a list of better foods, your initial reaction may be closed to new options. I want you to renew your mind and be open to the opportunity for change.
Several factors can contribute to binge eating at night, including
For many, food has been used to cope, soothe, and celebrate.
Food is something we can associate with different experiences. Also, we eat with our eyes, and we eat for comfort.
Cost, convenience, accessibility, and variety are major factors, especially at the end of the day.
Decision fatigue results from the thousands of decisions we make daily. Most of these decisions are autonomic. Happening automatically from years of conditioning. The same comes for your decisions about food. We often eat the same things because we don’t want to explore or decide to try something new.
Food feels good/and tastes good. Some chemicals in food release our hormones, such as feel-good hormones like Dopamine and Serotonin, which make our body want more.
Hormones are a major factor in the food you crave before bed.
Studies have concluded, Hormones play a big part in your appetite and sleep deprivation.3 Food can help support or disrupt your hormonal balance. Chronic stress causes hormonal imbalances, which can also contribute to overindulgence. There is a gamut of reasons why each individual may find it hard to control their eating at night.
Studies have found that up to 55% of people who are sleep deprived are considered obese compared to those who get the suggested amount of sleep daily.3 Getting adequate sleep can help curve your cravings and regulate your appetite. I am sure that you are aware that stress is bad.
IT WON’T CHANGE THE STRESSORS unless I plan to destress my life completely. I can offer you ways to cope with stress better. One of the major questions I get asked in my training is how do I stop binging at night or what do I eat instead of poor choices at night? Healthy late-night snack options can help you sleep and satiate your appetite.
You may also be more likely to indulge in high-calorie foods at night due to decreased willpower and increased cravings. Some people may use food to cope with stress or help them relax before going to bed. It’s important to note that binge eating at any time can negatively impact health and well-being. It usually hinders your progress or keeps you at a plateau.
Food can cause unwanted stress to disrupt sleep.
Much like our autonomic nervous system that instantly reacts to our stress. Our pallet may be limited to trying new things and taste preferences which overrides our desire to fuel ourselves better. When I give you a list of better foods, your initial reaction may be closed to new options. I want you to renew your mind and be open to the opportunity for change.
For many, food has been used to cope, soothe, and celebrate.
Food is something we can associate with different experiences. Also, we eat with our eyes, and we eat for comfort.
Cost, convenience, accessibility, and variety are major factors, especially at the end of the day.
Decision fatigue is the result of the thousands of decisions we have made throughout our day. Most of these decisions are autonomic. Happening automatically from years of conditioning. The same comes for your decisions about food. We often eat the same things because we don’t want to explore or decide to try something new.
Food feels good/ There are chemicals in food that release our hormones, such as release feel-good hormones like Dopamine and Serotonin, which makes our body want more. Healthy late-night snacks can feel and taste good
Sleep is crucial to helping you achieve your fitness goals
Sleep plays a significant role in muscle recovery and repair. When you exercise, your muscles break down and repair and rebuild during sleep. Lack of sleep can lead to muscle fatigue, reduced strength, and increased risk of injury.
Studies have proven that sleep is essential for regulating hormones that affect your appetite and metabolism.2 When you don’t get enough sleep, your body produces more of the hormone ghrelin, which increases hunger, and less of the hormone leptin, which tells your brain that you’re full. This can lead to overeating and weight gain, making it harder to achieve your fitness goals.
Sleep is crucial for mental and emotional well-being. Lack of sleep can cause mood swings, irritability, and lower motivation levels, making sticking to a workout routine more challenging. Sleeping is crucial for achieving your fitness goals because it supports muscle recovery, regulates appetite and metabolism, and promotes mental and emotional well-being.
Healthy Late-Night Snacks for Sleepiness
Certain nutrients and hormones help promote sleep. Tryptophan, found in turkey and fish, promotes serotonin production. Melatonin (found in dairy and cherries) makes you sleepy, and potassium (found in bananas) and magnesium (also found in bananas and almonds) help promote muscle relaxation. Furthermore, many herbs, often found in teas like chamomile and mint, are considered sleep-inducing, while warm milk is also effective.
Three Nutrients and hormones that help you sleep better are Tryptophan, Magnesium, and Melatonin.
Foods High in Tryptophan help you sleep better.
Tryptophan is an essential amino acid. Meaning our body needs it but doesn’t make it. The thing about tryptophan is that out of the nine essential acids, we need. We need very little Tryptophan, which helps with many vital processes in our body. It helps induce serotonin and helps with metabolism, brain cognition, and behavior. It can be found in a variety of goods, but for the sake of time, the top foods are
Bananas
Oats
Fruit: Apples, plantains, bananas, kiwifruit and pineapple
Chicken or turkey
Nuts or seeds
Healthy Late-Night Snacks to help you fall asleep
Consider the following evening snacks to help you fall asleep:
Peanut butter on whole-grain bread
Lean cheese on whole-grain crackers
Fortified cereal and milk- One Serving
Almonds
Cherries
Bananas
Yogurt
Foods High in Magnesium help you sleep better
Magnesium helps with bone health, calcium absorption, metabolizing food, and synthesis of fatty acids and protein. Most people are magnesium deficient usually because of malnourishment (and not because they’re not eating) but because they’re not eating nourishing food. Eating synthetic food or foods that have a long shelf life. Excessive alcohol consumption, certain prescribed medications, high-sugar diets, overuse of antacids or reflux medication, and leaky gut syndrome all contribute to insufficient magnesium.
Great food sources are
Dark Chocolate
Avocados
Nuts (especially almonds, walnuts, cashews, and Brazil nuts)
Legumes
Tofu
Seeds (pumpkin, flax, and chia seeds)
Canned tuna
Leafy greens
raisins
Food to support Melatonin and help you sleep better
Melatonin is a hormone found in the pineal gland in the center of our brain. It functions with the rhythm of the sun, so when the sun rises, we produce less melatonin, and when it falls, we produce more. Melatonin helps our body regulate sleep. There are many over-the-counter options, but God gave us. Eating these foods at night can help you get to sleep and regulate sleep.
Tart cherries
Goji berries
Eggs
Milk
Fish
Nuts
Oats
Pistachio
Rice
Healthy Late-night snack to help you sleep
Sleeping well is essential for maintaining good health, but sometimes it can be hard to fall asleep. Eating a snack before bed is one way to help yourself sleep better. Here are some healthy late-night snacks that can help you sleep better:
Bananas: Bananas contain tryptophan, which helps to relax your body and mind. They also contain magnesium, which can help to improve sleep quality.
Almonds: Almonds are a great source of magnesium and tryptophan, which can help to calm your body and mind. They are also high in protein, which can help to keep you feeling full throughout the night.
Warm milk: Warm milk is a classic bedtime drink that can help to soothe your body and mind. Milk contains tryptophan, which can help to promote relaxation and sleep.
Cherries: Cherries are a natural source of melatonin, a hormone that helps regulate sleep. A cup of tart cherry juice can be an alternative to a glass of red wine, which reduces inflammation and puts you to sleep easily. Eating cherries or drinking cherry juice before bed can help to improve sleep quality.
Greek yogurt: Greek yogurt is high in protein, which can help to keep you feeling full throughout the night. It also contains calcium, which can help to promote relaxation and sleep. If Ice cream is your night-time treat. Have you tried Yogurt Bark? It’s super easy and really tasty. Try Yogurt Bark; you can find it on the FaithFueled Life App
Whole grain crackers: Whole grain crackers are a great source of carbohydrates, which can help to promote relaxation and sleep. They are also low in calories, which makes them a great late-night snack option.
Herbal tea: Herbal tea, such as chamomile or lavender, can help to promote relaxation and sleep. These teas contain compounds that can help to calm your body and mind.
Sleep Better Cookie: 1/2 Banana, 2 tbsp Walnuts, 1/2 cup Oats, and 2 tbsp Dark Chocolate Chip Cookie Mix together and Microwave for 45-90 seconds. Let cool and enjoyWhen choosing a late-night snack, avoiding foods high in sugar or caffeine is important, as these can interfere with sleep. It’s also important to avoid overeating, as it can make falling asleep harder. C
hoosing the right late-night snack can help to promote relaxation and improve sleep quality. Incorporating healthy late-night snacks into your bedtime routine can help you get a good night’s sleep and wake up refreshed and energized.
Reference
Rosenbaum, D. L., & White, K. S. (2015). The relation of anxiety, depression, and stress to binge eating behavior. Journal of Health Psychology. https://doi.org/10.1177/1359105315580212
Carley, D. W., & Farabi, S. S. (2016). Physiology of Sleep. Diabetes Spectrum : A Publication of the American Diabetes Association, 29(1), 5-9. https://doi.org/10.2337/diaspect.29.1.5
Lucassen, E. A., Zhao, X., Rother, K. I., Mattingly, M. S., Courville, A. B., Csako, G., Cizza, G., & Study Group, S. E. (2013). Evening Chronotype Is Associated with Changes in Eating Behavior, More Sleep Apnea, and Increased Stress Hormones in Short Sleeping Obese Individuals. PLOS ONE, 8(3), e56519. https://doi.org/10.1371/journal.pone.0056519
Strength training has been gaining popularity in recent years and for good reason. Not only does it help build muscle and increase physical strength, but it also significantly impacts hormonal balance and overall health, particularly for women in their forties.
The need for hormonal balance for women in their forties
Hormonal balance is essential for optimal health, and strength training can be vital in achieving it. Hormones are chemical messengers that regulate various bodily functions, including metabolism, mood, and reproductive health. When hormones are imbalanced, it can lead to various health issues, including weight gain, mood swings, and even infertility.
Ways strength training improves hormonal balance
Strength training has been shown to improve hormonal balance for women in their forties in several ways.
It helps to increase testosterone levels, a hormone crucial for muscle growth and repair. While often associated with men, testosterone is also present in women, albeit in smaller amounts. Adequate testosterone levels are essential for women’s health, as it helps maintain bone density, regulate menstrual cycles, and improve mood.
According to studies, Increasing testosterone levels, and strength training also help decrease cortisol levels, a hormone often associated with stress.1 Cortisol is released in response to stress, and chronic stress can lead to elevated cortisol levels, leading to a range of health issues, including weight gain and mood disorders. By engaging in regular strength training, women can help to reduce cortisol levels, leading to a more relaxed and balanced state of mind.
Strength training also helps improve insulin sensitivity, which is essential for maintaining healthy blood sugar levels. Insulin is a hormone responsible for regulating blood sugar levels, and when the body becomes resistant to insulin, it can lead to type 2 diabetes. Check out my post: How to manage prediabetes naturally. By engaging in regular strength training, women in their forties can improve insulin sensitivity, leading to improved blood sugar control and a reduced risk of developing diabetes.
Studies reveal that strength training can significantly impact women in their forties’ overall health. It can help to improve cardiovascular health, reduce the risk of osteoporosis, and even improve cognitive function. It is also an excellent way to manage weight, as it helps increase muscle mass, increasing metabolism.2
Things women in their forties should consider in strength training
When it comes to strength training, there are several things women in their forties should keep in mind to ensure they are getting the most out of their workouts.
It is essential to start slowly and gradually increase the weight and intensity of the workout over time. This will help to prevent injury and ensure that the body is adequately prepared for the demands of strength training.
Focusing on proper form when performing strength training exercises is also important. This will help prevent injury and ensure the muscles work efficiently and effectively. Working with a personal trainer or experienced strength training coach can help you learn proper form and technique. The Faithfueled life app has video and audio cues to help you focus on your form in your strength training workout. The FaithFueled Life app also provides workout programs to help you progress effectively and safely toward your strength training goals.
2. Strength training is also essential for women in their forties to engage in other forms of exercise, including cardiovascular exercise and flexibility training. A well-rounded exercise routine that includes strength training, cardio, and flexibility training will help to promote overall health and well-being.
How does strength training affect women in their forties?
As women age, their hormones begin to fluctuate. Specifically, estrogen and progesterone levels decline, while cortisol (the stress hormone) and insulin (the blood sugar-regulating hormone) may increase. This can lead to various symptoms, including weight gain, mood changes, and reduced bone density. Many women become overwhelmed with these changes and give up when strength training two to three times per week can help them with hormonal changes and mental health. It’s hard to embrace transition, and the things you used to do no longer work. There is so much information for each woman, and there is no cookie-cutter approach because everyone is different. With that in mind, consider strength training as the foundation of an individualized approach.
Strength training, particularly resistance training, has positively affected hormonal balance in women over 40. Some of the ways that strength training improves hormonal balance include:
The benefits of strength training for women in their forties
Promoting the release of growth hormone: Strength training triggers the release of growth hormone, which plays an important role in muscle growth and repair. Growth hormone also helps to regulate insulin production and reduce cortisol levels.3
Improving insulin sensitivity: Resistance training can improve insulin sensitivity, so your body can better regulate blood sugar levels. This can help to reduce the risk of diabetes and may also improve other hormonal imbalances. As we age, insulin sensitivity increases. A study concluded that with physical activity, healthy elderly people demonstrated insulin resistance, and lack of movement increases insulin sensitivity. The more you move, the better your body absorbs and tolerates insulin. 4
Reducing cortisol levels: Cortisol is a hormone released in response to stress, and high levels of cortisol have been linked to various health issues. Studies have shown that strength training can reduce cortisol levels in women in their forties. Studies have concluded a positive impact on cortisol with strength training that helped reduce cortisol without supplementation. 5
Increasing testosterone levels: Women also have testosterone, although in smaller amounts than men. Strength training has been shown to increase testosterone levels in women, which can help to improve muscle mass, reduce body fat, and enhance overall health for women in their forties.
Improving bone density: Strength training is also an effective way to improve bone density, which can help to reduce the risk of osteoporosis for women in their forties and beyond.
Strength training is a powerful tool for women in their forties.
Strength training is a powerful tool for women in their forties who want to maintain hormonal balance and improve their health. Working with a qualified trainer is important to develop a safe and effective strength training program tailored to your specific needs and goals. We can set up a goal consult, assess your needs, and develop a program that works for you and can sustain you as you age. Set a goal consult, and let me help you get strong from the inside out.
Strength training improves hormonal balance for women in their forties.
Strength training is an excellent way for women to improve hormonal balance and overall health. By increasing testosterone levels, reducing cortisol levels, and improving insulin sensitivity, strength training can help to promote a more balanced and healthy state of being. It is essential to start slowly, focus on proper form, and engage in a well-rounded exercise routine to get the most out of strength training.
With consistent effort and dedication, women can enjoy the many benefits of strength training and achieve optimal health and well-being. In addition to guided strength training programs, what makes the FaithFueled life app unique is the daily devotions, meditation, and prayers leading you to incorporate your faith while giving you expert guidance on a strength training program to help women in their forties balance their hormones.
Do you incorporate strength training in your life?
Reference:
Janssen, J. A. (n.d.). 68 – 81: Impact of Physical Exercise on Endocrine Aging. Karger.com. Retrieved May 20, 2023, from https://karger.com/books/book/153/chapter-abstract/5090996/Impact-of-Physical-Exercise-on-Endocrine-Aging?redirectedFrom=fulltext
(Nelson, M. E., PHD, Fiatarone, M. A., MD, & Morganti, C. M., MD (n.d.). Effects of High-Intensity Strength Training on Multiple Risk Factors for Osteoporotic Fractures. Jamanetwork.com. https://jamanetwork.com/journals/jama/article-abstract/384959
Gharahdaghi, N., Phillips, B. E., Szewczyk, N. J., Smith, K., Wilkinson, D. J., & Atherton, P. J. (2021). Links Between Testosterone, Oestrogen, and the Growth Hormone/Insulin-Like Growth Factor Axis and Resistance Exercise Muscle Adaptations. Frontiers in Physiology, 11. https://doi.org/10.3389/fphys.2020.621226
BROUGHTON, D. L., & TAYLOR, R. (1991). Deterioration of Glucose Tolerance with Age: The Role of Insulin Resistance. Age and Ageing, 20(3), 221-225. https://doi.org/10.1093/ageing/20.3.221
Kraemer, W. J., Volek, J. S., Bush, J. A., Putukian, M., & Sebastianelli, W. J. (1998). Hormonal responses to consecutive days of heavy-resistance exercise with or without nutritional supplementation. Journal of Applied Physiology. https://doi.org/10.1152/jappl.1998.85.4.1544
