From Energetic Mornings To Serene Nights
06 of 52 | How to boost your mornings and wind down your nights
The fun in all of this
Writing this newsletter is checking boxes I didn’t even know I had.
It allows me to work on a structured project, which helps organize my scattered mind.
It has become a space where I can share and express myself like never before. I love that, because through writing, I’m also learning more about myself.
And of course, it’s been great practice for my writing skills!
But the best part so far? Learning more about the food I eat.
Since the main topic became sharing about smoothies and juices I make constantly, I’m learning new things every week as I research to write here. I knew something about the ingredients, but I’ve never gone this deep.
It’s fun and it’s sparking my curiosity and interest in food even more.
I hope you’re enjoying this journey too.
Whey Protein
Whey protein, comes from the liquid leftover during cheese production, has been consumed for centuries and is well known for its nutritional benefits.
Nutritional Profile
Whey protein is a complete protein, meaning it contains all nine essential amino acids necessary for human health. A typical 30-gram serving of whey protein powder provides approximately:
120 calories
20-25 grams of protein
2-3 grams of fat
Less than 5 grams of carbohydrates
1 gram of sugar
2.5-3 grams of leucine
Leucine is particularly important for muscle protein synthesis.
When buying whey protein, choose the best quality ingredients. Look for reputable brands that undergo third-party testing for purity and quality. I use Jocko and Naked.
Steer away from those with unnecessary and unhealthy additives, fillers, colors, and artificial sweeteners like sucralose or aspartame.
You might have heard of whey protein for muscle building, but don’t think only those killin’ at the gym should indulge in the benefits.
Beyond muscle building (which requires more lifting weight than consuming any product), we can choose to consume whey protein for:
Convenience: provides a quick and easy source of high-quality protein.
Nutrient Density: offers essential amino acids without excessive calories or fats.
Versatility: can be incorporated into various smoothie flavors, giving it a creamy texture without significantly altering taste.
Speaking of convenience, I add whey protein to my breakfast smoothies and take them on the go almost every morning.
Whey & Matcha Breakfast
This one is a super simple, 3-ingredient drink that fills you up and wakes you up. Perfect for rushed mornings or, in my case, every weekday morning.
Ingredients:
1 (plus some) cup of Almond Milk
1 Tablespoon matcha
1 scoop of Vanilla Whey Protein*
*Most whey protein brands include a measuring scoop. For this recipe, use a slightly less-than-full scoop to match the liquid ratio.
How to:
Blend the almond milk, matcha, and whey until smooth. In less than a minute, you’ll have a creamy drink loaded with low-release protein and caffeine. Giving you steady energy for hours.
Sleep.
A good night’s sleep is like a secret weapon for our body and mind. While we’re snoozing, the body is hard at work repairing tissues, growing muscle, balancing hormones, and clearing out brain toxins.
Our minds benefit too, strengthening memories and sharpening focus for the day ahead. Simply put, quality sleep is the foundation for feeling energized, thinking clearly, and staying healthy.
I bet you knew all that already. But are you prioritizing your sleep routine?
Every night, I say to myself, “Tonight I’ll go to bed early,” and every night, I fail.
And every morning, I wake up still tired, regretting whatever kept me up the night before.
You too?
Let’s start changing that this week. Together!
Here are three simple practices we can try:
Sticking to a sleep schedule: going to bed and waking up at the same time every day (yes, even on weekends! – I’m not making promises). This helps us keep our body’s internal clock in sync.
Making our bedroom a sleep haven: keeping it dark, cool, and quiet. Blackout curtains, earplugs, a fan, or white noise machines can work wonders. I actually use an eye mask with headphones to play meditation or soothing music.
Cutting back on late-night stimulants: like caffeine, nicotine, and heavy meals too close to bedtime can mess with our sleep. Needless to say, our electronics are also on this list.
For me, keeping my word and organizing my evening better will be a great start. How about you?
That’s all for today!
Until next time,
I love how this publication is taking shape, week by week. I’m becoming more confident in sharing it with the world and growing our cozy to everyone who wants to be part of it.