Is protein YOUR missing piece? Research shows most women aren't eating enough. When working with clients, I found many women were eating 50 grams a day OR LESS! This isn't ANYWHERE NEAR ENOUGH!
Why is protein important?
1. Protein is broken down into amino acids, which are the building blocks for organs, hormones, enzymes, and even antibodies.
2. Protein is necessary to build and rebuild muscle. If you want to add or even maintaintle muscle mass, you need to eat sufficient protein.
3. Protein has a stabilizing effect on blood sugar, especially when consumed at breakfast. It reduces jitteriness, agitation, and mood swings, and improves sleep.
4. It helps with feeling full and satisfied.
5. It prevents muscle wasting. Higher protein diets can benefit both older adults and people who suffer from chronic illness who are susceptible to muscle wasting.
Even with a moderately low protein intake, your body will start showing subtle signs that it isn't getting enough. Here are the major ones:
1. You get sick regularly. Lack of sufficient protein takes its toll on your immune system. Studies show even marginally low protein intake may impair immune function and your body's ability to fight infections like colds and flu.
2. Hangry/shaky between meals. Protein helps stabilize blood sugar by blunting the absorption of carbohydrates. This leads to beneficial changes in metabolic, cardiovascular and inflammatory markers. It also improves satiety, which means you feel less hungry and cranky in between meals.
3. Thinning hair and brittle nails. Hair, skin, and nails are largely made of protein, specifically collagen and keratin. If you lack these proteins, you may start noticing dry, flay skin, ridges on your fingernails, and thinning hair. This product has also helped tremendously with my hair, skin and nails: https://m.lfstps.com/lv213/CHw3X
Sulfer-Containing amino acids influence our ability to detox, and combat free radicals and DNA damage.
4. Exhaustion or lasting soreness after exercise. Slow recovery and muscle repair after exercise is a key sign of inadequate protein intake. Minor injuries or pain that would otherwise resolve quickly can stick around for much longer if you're not getting enough protein.
5. Weakness or chronic fatigue. If you feel weak, lethargic, or tired all the time, this is a classic sign of poor of low protein intake. It's usually coupled with an inability to stay warm.
6. Low Libido. While often normalized for women, a loss of libido can be an indication your body is deficient in protein! Low protein intake causes low testosterone levels, which causes a decline in sexual function, muscle tissue, and red blood cells. Women...it's time to eat!
So how do you make sure you're getting enough?
Include high quality protein at each meal and as a snack when possible. Focus on foods high in bioavailable protein, essential amino acids, and sulfur-containing amino acids. These foods are also rich in fat-soluable vitamins (necessary for bone health), B Vitamins, and heme iron. Heme iron is the form of iron that is digestible to the human body. Lastly, fat soluble itamins help minerals deposit into bones and teeth! Poor bone density and reoccurring dental issues (root canals, cavities, etc) are a sign of too low fat soluble vitamins and low quality protein intake.
- pasture raised eggs
- chicken
- beef
- whole milk
- collagen (Young Living, Perfect Supplements, PaleoValley, Garden of Life) are some of my favorite sources
- shrimp
- salmon'
- bone broth
- duck
- turkey
- yogurt
- cheese
- jerky (I love PaleoValley)
- lamb
- sausage
- gelatin gummies
Example Protein in a Day
Breakfast
- 2 eggs = 12g
- 1 scoop collage = 6 g
- Lunch
- 4 oz salmon = 24g
- Dinner
- 4 oz ground beef = 20g
- Snacks
- 2 cheese sticks = 10g
- 1 cup bone broth = 10g
- 1 cup yogurt = 24g
- Do you struggle to get enough protein? What are your favorite sources?
I hope this was helpful! If you want a list of good quality protein sources or even a handful of quick breakfast ideas, let me know. I'll send them over!- Blessings (and I don't know why it got stuck on the bullet points. Obviously very human here. LOL
- Melinda Haak
It's the season of cinnamon spice, pumpkins, and your favorite scarf. It's the time of year when the air has a chill (well, I'm hoping for it anyway) and the leaves start falling. Grab a mug of your favorite fall beverage (see ideas below!) and cozy up with this extensive guide to all things Fall!
Enjoy all these fun recipes! Gather a friend or two and make some together!
Halloween Diffuser Cauldron or Autumn Pumpkin
Here is some simple and fun seasonal decor using your diffuser + favorite fall oils!
You will need:
- Your diffuser!
- A plastic decorative cauldron or galvanized pumpkin
- Orange & Clove essential oils
- Poke a hole on the side/ bottom of the cauldron/pumpkin if plastic for the diffuser's cord. If using metal, simply set the diffuser in and lift the cord out the back. Fill with water, add oils, turn on. Add spider web or tissue paper on top of the cauldron as desired!
Anthropologie Inspired Blends: Diffuse it, Roll it, Spray it!!
These are some of our favorite diffuser blends for the fall season, but they make great rollers and sprays as well! The recipes below are for a standard diffuser and can be adapted easily!
- To make a diffuser bomb, multiply the quantity of each oil by 10-20 and place in a dropper bottle with a pretty label. (You can also reuse old YL bottles and add a bamboo dropper top.
- To make a 10mL roller, have the total number of drops around 30-50 and fill with carrier of choice.
- To make a 2oz spray, multiply the drops by 3-5, add a splash of witch haze and top with water in a glass spray bottle and add a label.
MULLED WINE
- 2 drops Clove
- 3 drops Orange
- 3 drops Cinnamon Bark
- 2 drops Nutmeg
PUMPKIN CLOVE
- 3 drops Stress Away
- 3 drops Clove
- 2 drops Nutmeg
- 2 drops Vanilla
- 3 drops Cinnamon Bark
FALLING LEAVES
- 1 drop Vetiver
- 3 drops Sage
- 3 drops Nutmeg
- 4 drops Idaho Balsam Fir (or other tree oil)
SUGAR COOKIES
- 4 drops Vanilla
- 4 drops Cinnamon Bark
- 2 drops Lemon
- 1 drop Nutmeg
Chai Spice Wool Dryer Balls
Make your laundry smell like fall with these scented dryer balls! Place 3 drops of each oil onto each wool dryer ball and let sit for a few hours before use (recommended to make sure no oil spots transfer to your laundry). Or simply drop one of each oil onto a ball and use immediately.
- Organic wool dryer balls
- 3 drops each per ball: Cardamom, Cinnamon Bark, Nutmeg, Vanilla
Pumpkin Succulent Diffuser
Create a cute, fun and festive centerpiece with a pumpkin, some succulents and essential oils!
- Plastic pumpkins - real work as well but don't last as long
- Potting soil
- Small succulents
- Natural materials - wood slices, Spanish moss, small pine cones, wood rings, etc. (find them at the craft store)
- Essential oils of choice
- Simply cut the top off of your pumpkin and scoop out the inside if you're using a real one. Fill about 3/4 with soil, then plant 2-3 small succulents into the top. Add moss, wood slices and rings, small pinecones, anything fall and festive that will soak in essential oils! Add 3-4 drops of oil to the porous materials for a 'diffuser' or spritz with a DIY room spray (witch hazel + water + EOs) every few days! *NOTE: If you use a real pumpkin, this will only last about a month at most. Using a plastic or ceramic pumpkin will extend the life of the diffuser/succulents indefinitely.
Festive Wreath Diffuser
Create your own festive wreath (and switch it out each season!) with some florals and essential oils.
- Large grapevine wreath
- Dried florals of choice - eucalyptus, pampas grass, chrysanthemums, wheat stalks, etc.
- Large craft pine cones
- Craft/floral wire
- Essential oils of choice
- Lay your grapevine wreath on a table and gather all dried florals or other items you wish to add to the wreath. Arrange the florals around the wreath as desired, securing them with floral wire. Once finished, drop essential oils onto pine cones or grapevine for a passive diffuser!
DIY Scented Pine Cones
This is a fun one because you get yourself outside and collect pinecones in various shapes and sizes. If you have kids they will love doing this with you!
- Preheat oven to 200°
- Line an old baking sheet with aluminum foil
- Place pinecones on baking sheet
- Bake pinecones for 30 minutes
- Remove from oven and let cool completely
- In a ceramic, glass or stainless bowl add pinecones, then add essential oils of your choice about 30 total drops. Seal the bowl & shake so that the oils soak into the pinecones. Leave the bowl in a cool dark place for at least one week. The longer you can leave the bowl covered the better your pinecones will be scented.
- Now they are ready to be displayed on your favorite tray!
Cinnamon Pinecone Fire Starters
This craft is a very simple one that my kids LOVE! It starts with gathering pine cones, which is always a fun fall task.
- Pine cones in various sizes
- Yarn of desired color (or even dryer lint!)
- Essential oils
- Gather your pine cones and spray with diluted Thieves Cleaner, then let sit overnight to dry. Once dry, wrap the yarn around the pine cones as desired. You can wrap all of it in the center or cover the whole thing - it's up to you! Just weave the yarn through the individual ‘leaves' of the pine cone. Drop a few drops of Cinnamon Bark essential oil onto the yarn and let it sit overnight. Store then next to the fireplace, and add 2-3 to the wood when starting a fire!
Fall Spice Thieves Cleaner, 3 Ways!
Use as you would your regular diluted Thieves cleaner to Thieves all the things and enjoy a bit of Autumn at the same time!!
Pumpkin Spice Thieves Cleaner
- 16oz glass spray bottle
- 1-2 capfuls Thieves Household Cleaner
- 10 drops each Orange, Cinnamon Bark essential oils
- 5 drops each Ginger, Clove, Nutmeg essential oils
- Fill with distilled water
Falling Leaves Thieves Cleaner
- 16oz glass spray bottle
- 1-2 capfuls Thieves Household Cleaner
- 10 drops each Tangerine, Northern Lights Black Spruce, Bergamot essential oils
- 5 drops Patchouli essential oil
- Fill with distilled water
Caramel Apple Thieves Cleaner
- 16oz glass spray bottle
- 1-2 capfuls Thieves Household Cleaner
- 10 drops each Bergamot, Cinnamon Bark, Stress Away essential oils
- 5 drops each Nutmeg, Tangerine essential oils
- Fill with distilled water
Vanilla Spice Room Spray
To a 4 oz glass spray bottle add:
- 10 drops Vanilla
- 10 drops Orange
- 8 drops Cinnamon
- 5 drops Clove
- 3 drops Cardamom
- Distilled water
- Shake well and mist throughout your home!
DIY Autumn Foaming Hand Soaps
We can't get enough of creating custom hand soap scents for each season. These are a fun way to cozy up your home, make great host gifts and are simple to make!
- Foaming hand soap bottle or recycle a YL one!
- 2 Tbsp Liquid Castile Soap
- 20 drops essential oils*
- 1 tsp Vitamin E oil
- Add essential oils, Vitamin E oil and Castile Soap to the bottle, then top with water leaving 1" at the top
A few favorite scent options:
- Chai Spice: 6 drops Cardamom + 4 drops Cinnamon Bark + 4 drops Clove + 4 drops Ginger + 2 Vanilla
- Orchard Stroll: 6 drops Bergamot + 4 drops Tangerine + 4 drops Cedarwood + 4 Rosemary + 2 drops Lemon
- Autumn Leaves: 5 drops Northern Lights Black Spruce + 5 drops Vetiver + 4 drops Tangerine + 4 drops Cinnamon Bark + 2 drops Vanilla
Pumpkin Preserving Spray
Do your pumpkins get eaten by squirrels or rot super quickly after you put them on your porch? Save them with this super easy DIY! To a 16 oz glass spray bottle add:
- One capful of Thieves Household Cleaner
- 10 drops of Tea Tree.
- Fill the rest of the way with water!
- Use this to clean your pumpkins once before putting them all out (and try to keep them out of direct sunlight so they last even longer!), then spray as needed to preserve them as long as possible. Spritz your pumpkins every other day to keep the squirrels away!!
This little kit here give you just about every oil listed above: https://m.lfstps.com/c4gO/CHw3X
Enjoy!
Blessings!
Melinda Haak
Young Living Support Leader
It's been a bit since I emailed last! We graduated my third kiddo from High School, put our house on the market, sold said house really fast, made a mad scramble to find temporary housing while we continue building, moved and several other things since the beginning of July. Truthfully I've been just trying to keep my head above water and do some of my own self care. Which leads me to a conversation I had with our Functional Nurse Practitioner a couple weeks ago and he gently reminded me of what I know and preach.
But isn't that the way it goes? We need our own reminders of what is true.
So breaking it down to some health basics that I can do in this crazy season of life.
Honestly, let me make it three things if I may:
1. Rest: Yes, yes, I'm the worst at this but if anything in the last three years of some really difficult situations, I have learned this: we have to set aside time to rest and I don't mean mindless scrolling on social media or binging multiple TV shows.
I mean real rest.
Get outside.
Lay in the grass.
Take a walk.
Read a book.
Listen to music.
Go on a hike
Your body cannot heal if it does not get rest.
2. Walking: So much research exists on the benefits of just getting between 7,00-10,000 steps a day and yet I find it so hard to do some days! But did you know walking improves memory and cognitive capacity, boots mood, lowers stress, improves stamina, energy and metabolism? Yep, just walking daily does all of that.
3. Weight-lifting 2-3 days a week: If you want an all-in-one solution to improving balance, bone density, grip strength, blood sugar, heart health, and decreasing your risk of falling--strength training it is! Lifting weights is far superior when it comes to improving just about everything about your health. Most people think of metabolism is the rate in which your body burns energy. In reality, your metabolism IS your health. Your metabolic health includes everything from your blood sugar, cholesterol, and insulin sensitivity, to how your body processes hormones. So, what can strength training do for you? Studies show it not only increases your metabolism during and post-workout, it also spikes metabolism in the 16-24 hours after your workout is complete.
When you increase muscle mass, you are increasing your metabolically active tissue. This boosts your resting metabolism, bone density, and improves insulin sensitivity. In turn, your body becomes healthy metabolically--digestion, libido, immune function, energy, warm hands and feet...it's all working!!
Stop focusing on calories. Focus on health--physical, mental, and emotional, and enjoy the process of getting stronger and firing up your metabolic health.
While my 20-year-old-self wouldn't have believed it, I've been focusing on resting, walking, and lifting and have never felt better.
Who knew?!
What are your thoughts? I would love to hear.
Blessings!
Melinda Haak
Have you ever struggled with unexplained weight gain, brain fog, low energy, and/or lower belly bloat?
Until about the age of 45, I had zero issues shedding the extra 10 pounds I always gained over the winter months. But my first summer past 45, I could not no matter how hard I tried.
Beginning in your late 30's, 40's, & 50's, there is a progressive loss of ovulation, and a DECLINE in progesterone and estrogen. These fluctuations influence our insulin, and so many of us struggle with excessive cortisol levels.
This leads to the unexplained fat deposition (typically in the mid-section) & weight gain occurs WITHOUT any changes to your typical diet or activity level. But there are things that can be done to support these hormonal shifts, prevent weight gain, and even lose fat. However, diet and exercise MUST be approached differently than it was in your 20's and early 30's.
Adjustments we need to make:
1. No longer skipping meals. Instead eating 3 well rounded ones spread apart by 3.5-4 hours. Aim for 120-140 grams of protein in a day. If I snack, it's usually a Ningxia Red packet and yogurt or some other protein like Beef Sticks.
2. Begin each day with 20-40g protein and eat within 60 minutes of waking.
3. Rather than fasting in the morning, fast 3 hours before bed.
4. Prioritize sleep by getting at least 7-8 hours. See previous blog post for tips if your struggle with sleep.
5. Swap the HIIT (high intensity interval training) for weight training minimum of 3x a week.
6. Swap the long distance running to walking 8,000-10,000 steps a day on an incline.
7. Prioritize relationships whether that is time with family of friends. We are meant to live in community.
Other things I personally have used to help support my hormones as well as support a healthy weight are Progessence Plus from Young Living and FemiGen or EndoGize. I'll put a link here that explains HOW they are supportive. https://m.lfstps.com/44ao5/CHw3X My husband has joked for the last 10 years that if we were ever stranded on a deserted island, I had better have my PP (Progessence Plus) with me! I'm definitely very moody without it and keep it right next to my toothbrush so I don't forget to use it morning and night. What I didn't know until a couple of years ago though, is that our bodies CANNOT make healthy hormones if we are not getting enough protein in a day. When I started really focusing on getting adequate protein this past year, I noticed my moods were better, my digestion was better, sleep was better, and my weight stabilized.
I hope these little insights are helpful and encouraging to you! We're all learning together!
Blessings!
Melinda Haak
Hey friend,
Melinda Haak here. It's been a bit since I sent out my last email and I've debated and debated about what to send, but decided to just start with some things I have learned in the last two years as I've gone through Nutritional Health Coaching School.
"If I could've told myself ten years ago..."
1. Eat enough protein daily (120-150 grams for the average woman of 145 pounds).
2. Regulate my nervous system
Optimal Protein Intake: looks like starting my day with a protein-rich breakfast. What does this do? Regulates blood-sugar for the whole day and gives me sustained energy. No more hangry outbursts. We know kids need to eat regularly. So do we adults.
This can be eggs and sausage with a side of fruit.
It could be a protein powder based-smoothie. Three of my family members are allergic to dairy so here is my go-to powder for that problem: https://m.lfstps.com/WfvQn/CHw3X.. The other three of us are fine with dairy, so I really like this one: https://m.lfstps.com/6IY/CHw3X.. And another favorite of mine is the Garden of Life Collagen Peptides protein powder.
It could be a recipe from Trim & Healthy Mama. Her blender waffles and pancakes are full of protein and extremely satisfying.
Including a high-quality source of protein at every meal (grass-fed meat, lentils, wild-caught fish), will keep that blood-sugar stabilized.
Eat high-protein snacks. I love jerky sticks, nuts, seeds, plain yogurt and cottage cheese with fruit or honey added, hard cheeses with olives and fruit. Basically I could live off of a charcuterie board. LOL
Regulate the Nervous System:
Gentle movements like walking 6,000-10,000 steps a day. Gone are my days of hard HIT workouts. My adrenals can't handle that anymore. Join a Yoga or Pilates class. Stretch.
Deep Breathing. Take a few minutes throughout the day to stop and breathe. Place your hands on your stomach and feel that move in and out. Not your chest. You want deep belly breathes to help regulate your nervous system.
Prioritize sleep. This is huge. Our brains and bodies need a good 7-9 hours of sleep at night. Did you know that 1 in 3 adults are getting sleep than the required sleep their bodies need? Our bodies need sleep to function physically, to make decisions, to focus on tasks at hand, to manage our emotions, to handle all the day can throw at us? Think about a toddler who has missed his or her nap. They are grumpy, overwhelmed by small things, and intolerant of making mistakes or anything that isn't just right. Our adult brains feel the same way with a lack of sleep! We often face legitimate reasons for not getting enough sleep, and when sleep is elusive, it can be frustrating. Luckily, there is a lot we can do to support our bodies and minds in this area!
DEVELOP A ROUTINE
So much of getting a good night's rest is in establishing a routine, even for adults! Try to walk through the same steps each evening. This helps you create a habit and also creates cues for your brain that it's time to rest. Here are some tips that have helped us all get a full night's rest in our home:
- Keep the lights low and warm after dinner time. Think more ambient lighting and candles and avoid overhead lights if possible.
- Run your diffuser with calming oils or blends to help your mind calm. One great combination is Lavender, Tangerine and Northern Lights Black Spruce!
- With your diffuser running, take a warm bath or shower (you can also add epsom salts + sleepy oils here!), then use Relaxation Massage Oil or Lavender Hand & Body Lotion all over. You can also add a drop or two of your favorite oil to the massage oil or lotion for an extra boost!
- Apply oils directly on the chests, wrists, neck, bottom of the feet just before bedtime.
- Run a ceiling fan, box fan, or sound machine to help drown out any noise if desired.
- Keep your rooms cool (but not overly cold). Your body sleeps better when it has a cooler temperature.
- Make your bed a comfy, cozy space. Think soft textures that are inviting and feel good against your skin.
- Spray Seedlings Linen Spray or DIY pillow spray with your favorite sleep oils! Gently spray pillows, sheets, blankets.
DIFFUSE This probably seems like a no brainer, but diffuse oils every night before you go to bed and while you sleep! The Desert Mist or Aria diffusers are great because they are lovely as decor in your space and they have an intermittent setting that will last all night. Some of our favorite sleep oils are Lavender, Frankincense, Valor, Peace & Calming, Vetiver, Roman Chamomile, Tangerine, Northern Lights Black Spruce and Cedarwood. You can use any combination of these or try one of these ideas!
- 3 drops each Frankincense, Valor, Tangerine, Lavender
- 4 drops Roman Chamomile, 3 drops each Lavender, Tangerine, 2 drops Frankincense
- 5 drops Peace & Calming, 4 drops Lavender, 2 drops Tangerine
- 4 drops each Cedarwood, Lavender, Vetiver
- 4 drops each Cedarwood, Northern Lights Black Spruce, Lavender
- 5 drops Northern Lights Black Spruce, 3 drops each Lavender, Release (great for when worry is your companion),
APPLY Grab your oils and apply them to the bottom of the big toe (the nerve endings that connect to the brain end here!), to your wrists and neck, and to your chest. You can use the same oils listed above alone or in any combination or try one of Young Living's pre-made roll-ons.
- Tranquil: a blend of Lavender, Roman Chamomile and Cedarwood that creates a calming, serene and peaceful feeling.
- RutaVaLa: This blend contains Rue, Lavender and Valerian (for more oomph!). It has a reputation for its “interesting” aroma, but it is 100% worth it for the results you get!
- Peace & Calming: This combo of Blue Tansy, Orange, Tangerine, Patchouli, and Ylang Ylang is a fan favorite. It smells amazing, and the Blue Tansy is specifically calming to the Central Nervous System!
- DIY Roll-ons: To a 10mL roller add a total of 40-60 drops of any of the oils listed above. Simply take the recipe above, multiply it by five, then add carrier oil
I work as a Nutritional Health Coach now, so if you are needing extra help in this area, reach out and book an appointment with me.
What would you have told yourself ten years ago to enjoy better health?! I would love to hear from you!
Blessings!
Melinda Haak
