Over the past few years, I’ve given lots of time, thought, and intentional planning to my morning routine. While my habits and rituals are ever-evolving, adapting to fit the seasonal shifts and my body and mind’s changing needs, I’ve landed on a few AM essentials that help set me up for success. And though different approaches resonate and align, I’m sharing a few morning routine tips to inspire a fresh-start feeling—every day.

I’ve noticed that when I have a bad morning, it puts me in a bad mood. Unfortunately, that tends to snowball into the afternoon and evening. Thankfully, there are ways I can organize my morning to be calmer, unhurried, and set the stage for a more positive day ahead. When I get a good night’s sleep, exercise, and eat a nourishing breakfast, the early hours of the day are when I feel my most productive and inspired.

10 Morning Routine Tips to Start Your Day on a Happy Note

However, I want to make it clear: your AM rituals don’t have to be perfect. In fact, the goal of these morning routine tips is to give you as much freedom and space to change things up when the day doesn’t go as planned. That said, these are my tried-and-true strategies to have a happier morning and set the stage for a great day ahead. A side benefit? You just might discover that your energetic vibes rub off on everyone around you, too!

Start With a Pause

I used to wake up and dive headfirst into my inbox and social media. Sure, it felt productive, but I found that it would cause my mind to race and I’d feel distracted all morning. Now I try to take a few minutes to pause in the morning before consuming anything digital. Whether you use this time to pray, meditate, or breathe deeply, there’s no doubt that you’ll feel more centered for the rest of the day. Prioritizing this time is a choice. No matter how busy I am, it helps put my activities for the rest of the day in perspective.

Prep the Night Before

Between conflicting schedules and trying to get everyone out the door in once piece, the mornings have the potential to be really hectic at our house. I’ve found that I can mitigate the chaos by taking some time the night before to get prepped. I pick out my outfit to keep morning decision-making to a minimum, pack any lunches or snacks that we’ll need, and (probably most importantly) make my to-do list and check my schedule for the next day. That way, my mind is organized and knows what needs to be accomplished.

Embody the Energy You Want

I don’t love the saying “fake it ’til you make it.” There’s something that feels disingenuous about slogging through the day pretending to be someone you’re not. Instead, I like to embody the energy I want to feel. That means that if I wake up exhausted, I channel a vibe that’s excited about and grateful for the day’s experiences ahead. Support that intention by making a breakfast you can get excited about, taking a moment with your morning beverage, and setting aside a little extra time to pour into yourself before diving into the day.

Hydrate First

It’s important to rehydrate your system after seven or eight hours of sleep, so I’ve been starting the day by drinking a big cup of water. I like room-temperature water with lemon slices and maybe a few sprigs of mint. Then I reward myself with a coffee prize which lifts the fog from my sleepy brain. The key is keeping my intake to 1-2 cups at most. Anything more and I get jittery—and it may disrupt my sleep in the evening.

Prioritize Movement

I love to exercise in the morning. It can be tough to climb out of bed, but once I’ve started moving, the endorphin release gets me excited for the day. For those of you who just want to hit the snooze button, I recently read a study that the simple act of laying out your workout clothes the night before and placing your sneakers next to the bed makes you more likely to actually tackle your morning workout.  Not only does it cross a big “to-do” off my list first thing, it gives me the feeling that I can accomplish anything that day.

And no, you don’t have to do an hour-long workout to reap the benefits of morning movement. I love going for a walk with Adam or using that time on the trail to catch up with a friend. If it’s raining, I’ll stay indoors and do a little yoga flow or stretching. Anything to help me connect with my body before jumping into the day.

Set the Tone

Our mornings are 50x more fun when I turn on some good tunes. I sing while I put makeup on, joke around with the kids, and enjoy a soundtrack while I make breakfast. It’s an instant vibe shift.

Don’t Rush

This is definitely the toughest one for someone like me who is always trying to squeeze just one more thing into a given time period. Slowing down and building open space into my morning creates a little breathing room to enjoy the moment. It might mean getting up earlier, or maybe just trying to do less, but a big goal of mine is to lean into blank space a little more.

Wear What Feels Good

Even if you work from home, getting dressed in an outfit that makes you feel your best is one of the most effective ways to put an extra spring in your step. It doesn’t have to be buttoned-up workwear—the important thing is to wear something that’s reflective of your mood! Some days, I feel like a crisp white shirt and heels, while other days call for leggings and sneakers. But when you put on something that makes you feel confident and radiates how you feel inside, you can look in the mirror and just know it feels right.

Read more: 21 Work-From-Home Wardrobe Essentials You’ll Wear on Repeat

Be Lavish With Affection

I’ve made it a goal to send at least one email or text to a friend or faraway loved one every morning before the workday began. For me, it means making a choice to prioritize my relationships before a busy to-do list. I’ve also noticed how important it is to take time to connect with Adam, Phoebe, and Henry before we all go our separate ways for the day. I try to remind myself of the saying, “The days are long but the years are short,” and remember that I always have time to stop, look Phoebe in the eye, and give her a long hug goodbye and wish her a great day. Not only does it fill me with feelings of warmth and love first thing but I’ve probably just made someone else’s morning a lot happier in the process.

Make It Count

In the famous commencement address he gave at Stanford in 2005, Steve Jobs shared how he always started the day:

For the past 33 years, I have looked in the mirror every morning and asked myself: “If today were the last day of my life, would I want to do what I am about to do today?” And whenever the answer has been “No” for too many days in a row, I know I need to change something.

The morning is brimming with potential to be the most beautiful part  of the day, so let’s not waste one more by going through the motions in a half-asleep state. Of all the morning routine tips I could offer, this is perhaps the most important: go to bed at a decent time tonight and get ready to make the most of your morning!

Stuck in a protein shake rut? It’s time to rethink your protein powder game. While we love smoothies—and they’re the most common way to use protein powder—they’re simply the tip of the iceberg. Delicious, protein-packed possibilities go far beyond the blender. From savory dips and breakfast bowls, to baked treats and homemade ice cream, protein powder is as versatile as it is convenient. Plus, it’s the easiest hack to add nutrition and satiation to your meals and snacks. To expand your creativity, we’re exploring innovative (but low-lift) ways to add this pantry staple to your diet. From breakfast to dessert, these protein powder recipes will revolutionize your approach to healthy eating.

Edie Horstman

Edie is the founder of nutrition coaching business, Wellness with Edie. With her background and expertise, she specializes in women’s health, including fertility, hormone balance, and postpartum wellness.

Is protein powder healthy?

Like many trends in the wellness world, protein powder isn’t without controversy. Yes—protein powder (like protein bars) can be a smart and healthful addition. But its healthiness depends on a slew of factors: quality of ingredients, absence of refined sugar, how it fits into your overall diet, etc. Let’s dig into both sides of the debate.

Why Protein Powder is Considered Healthy

• Convenient source of essential nutrients: Protein powders provide a concentrated dose of high-quality protein, which is essential for muscle repair, hormone production, and overall health.
• Supports fitness goals: Whether you’re an athlete or love to be active, protein powder can aid in muscle recovery and growth—when used in conjunction with exercise.
• Weight management: Protein increases feelings of fullness, potentially aiding in weight loss or maintenance efforts.
• Nutrient gaps: From dietary restrictions to increased protein needs, protein powder can help you meet your daily requirements.
• Versatility: Protein powder is easily incorporated into various recipes (the ultimate protein-boosting meal hack).

Why Protein Powder Isn’t Considered Healthy

• Processed nature: Protein powders are highly processed. This ensures they’re a concentrated source of protein, but this also means they’re lower in overall nutrients (compared to whole-food protein sources).
• Additives and contaminants: Certain protein powders contain artificial sweeteners or other risky additives. There are also concerns about contaminants, i.e., heavy metals. Always check labels and the quality of ingredients!
• Potential for overconsumption: It’s easier to consume large amounts of protein via powder than through whole foods. Although rare, it could lead to excessive protein intake.
• Digestive issues: Some people experience bloating, gas, or other digestive discomfort from certain types of protein powder.
• Reliance on supplements: Critics say protein powder can overshadow a balanced, whole-food diet.
• Regulation concerns: The supplement industry is less regulated than the food industry. In turn, this can lead to concerns about quality control and label accuracy.
• Potential interactions: Protein powders can interfere with medications or impact nutrient absorption.

Is protein powder necessary?

So long as you’re fueling up on a variety of minimally processed foods, protein powder isn’t required. In fact, whole food proteins should be the mainstay of your nutrition. Think lean meats, fish, eggs, beans, nuts, and seeds. These offer a wider range of nutrients, including vitamins, minerals, and fiber (that most protein powders lack). But if you have increased protein needs (or need convenient nutrition), protein powder is a game changer. To summarize: yes, protein powder is a useful supplement! But it should complement—rather than replace—a well-rounded diet.

Who should consume protein powder?

Whether you’re looking to build muscle, support weight management, or fill nutritional gaps, protein powder does the trick. But who benefits most from adding this supplement to their daily routine?

1. Strength training enthusiasts and bodybuilders
   • High-protein needs for muscle recovery and growth
   • Often use protein powder for pre- and post-workout nutrition
   • May benefit from fast-absorbing proteins—like whey—for quick recovery
2. Endurance athletes (runners, cyclists, triathletes)
   • Require protein for muscle repair and recovery
   • Can use protein powder to supplement their higher caloric needs
   • May prefer easily digestible options that don’t cause gastrointestinal distress
3. Breastfeeding mothers
4. Vegetarians and vegans
   • May struggle to meet protein needs through diet alone
   • Can use plant-based protein powders to supplement their intake
   • Benefit from complete protein sources like pea-rice protein blends
5. Older adults (particularly postmenopausal women)
   • Often have increased protein needs to maintain muscle mass
   • May benefit from easily digestible protein sources
   • Can use protein powder to combat age-related muscle loss (sarcopenia)
6. Those recovering from injuries or surgery
   • Have increased protein needs for tissue repair and healing (including childbirth!)
   • Can use protein powder to supplement their diet when appetite is low
   • May benefit from collagen protein for joint and connective tissue support
7. Individuals on a fat loss journey
   • Can use protein powder to feel fuller and preserve muscle mass
   • May benefit from the convenience of low-calorie, high-protein options
   • Can use protein powder to make nutrient-dense meal replacements
8. Busy professionals/students/adolescents
   • Can use protein powder for quick, nutritious meals or snacks
   • Benefit from the convenience and portability of protein supplements
   • May use protein powder to maintain energy levels throughout the day

Consult with a healthcare provider or Registered Dietitian before incorporating protein powder into your routine—especially if you have any health conditions or concerns.

The Different Types of Protein Powder

Before we jump into protein powder recipes, let’s briefly explore the most common types of protein powder.

• Whey protein. A fast-absorbing protein derived from milk. This is ideal for post-workout recovery.
• Casein protein. Also derived from milk, but it’s slower-absorbing (making it great for sustained protein release).
• Plant-based proteins. Options like pea, hemp, and non-GMO soy protein are excellent for vegans and those with dairy allergies.
• Collagen protein. Supports skin, hair, nail, and joint health.
• Egg white protein. A complete protein source that’s dairy-free and easily digestible.

Are certain types of protein powder better for specific recipes?

Yes. Different protein powders work better in various cooking methods.

Whey Protein. Whey protein is great for pancakes, waffles, muffins, and overnight oats because it creates a fluffy yet smooth texture. It’s also fabulous in fruit-forward smoothies.

Casein Protein. When it comes to puddings, mug cakes, cheesecakes, and no-bake recipes—like energy bites—casein is ideal (because of its thickening properties).

Plant Protein. Plant-based proteins are versatile in baking and no-bake recipes, but you may need to tweak the liquid ratio (by adding more liquid).

Collagen Peptides. Lastly, collagen dissolves easily, making it great for drinks and soups.

Consider the flavor and texture implications when choosing a protein powder for your recipes. Some powders have a stronger taste than others. When in doubt, choose an unflavored protein powder!

12 Delicious Ways to Use Protein Powders That Aren’t Smoothies

Ready to think outside your smoothie cup? Below are 12 creative ways to add protein powder to your favorite dishes. From energizing breakfasts to satisfying desserts, there’s a protein-packed recipe for every craving.

1. Pumpkin Protein Pancakes

We finally landed on the most delicious protein-packed pancakes that feel like a treat—without the blood sugar crash. Add a scoop of your favorite vanilla protein powder for an extra 10-20 grams of protein!

2. Grain-Free Overnight Oatmeal

Packed with nuts and seeds (hello, protein and healthy fats!), this grain-free oatmeal is so easy—and can be customized to your liking. Toss in a scoop of plant-based chocolate protein powder for a decadent yet nourishing breakfast.

3. Salted Caramel Cheesecake Brownies

Who said you can’t have a protein-rich dessert? Satisfy your sweet tooth with these salty and sweet brownies. To up the protein count, remove 1/4 cup all-purpose flour and replace it with 1/4 cup chocolate protein powder of choice.

4. One Bowl Morning Glory Muffins

In a rush in the morning? Crumble one of these morning glory muffins over a bowl of Greek yogurt with a drizzle of almond butter and you’re good to go. Toss three tablespoons of unflavored collagen peptides into the batter, then bake.

5. Greek Yogurt Bowl

One of our favorite ways to give our breakfast a protein boost? By adding a scoop of protein powder (vanilla, strawberry, chocolate, etc.) to plain Greek yogurt. This adds flavor, texture, and substantial satiation! Be sure to mix well—and if necessary, pour in a splash or two of milk. Top with nuts, seeds, and fruit.

6. Grain-Free Granola

Speaking of breakfast, did you know you can add protein powder to granola? A few tips: use a protein powder that complements the flavors of your granola, i.e., vanilla or chocolate. Whey, casein, pea, or hemp protein are all good options. Combine the protein powder with other dry ingredients, like oats, nuts, seeds, and spices. Keep in mind it can make the granola mixture slightly drier, so you may need to increase the amount of wet ingredients (like honey, maple syrup, coconut oil, or nut butter) by about 1-2 tablespoons.

7. Homemade Ice Cream

Take your favorite homemade ice cream flavor (we’re loving this golden milk latte right now), and mix all of your wet ingredients, along with your protein powder of choice. Follow the rest of the instructions as is!

8. Adaptogenic Hot Chocolate

Protein hot chocolate, anyone? All you need to do is add a scoop of chocolate collagen peptides to this superfood hot chocolate. Et voilà, you have a nutritious and satisfying afternoon pick-me-up.

9. Curry Butternut Squash Soup

Warm, cozy, and full of fall flavors, give this curry butternut squash soup a protein upgrade by adding a scoop or two of unflavored plant-based protein to the pot. Once blended, you won’t know it’s in there!

10. Sausage Burrata Pizza

Replace 1/4 cup flour in your pizza dough recipe with 1/4 cup pea protein powder. This adds protein without sacrificing the deliciousness of a homemade pizza crust!

11. Vanilla Chia Pudding

Another fool-proof way to add protein powder to your diet? Chia pudding. For the best consistency, blend your protein powder of choice with chia seeds, milk, and a bit of maple syrup. Refrigerate overnight for a thick, creamy, and protein-rich pudding.

12. Protein Coffee

Calling all coffee lovers. If you haven’t tried protein coffee, prepare to fall in love. Hot or iced, coffee is a perfect vehicle for protein powder! Add a scoop of unflavored collagen peptides, chocolate whey (for a mocha experience!), or vanilla plant-based protein power to your hot coffee. Use a hand-frother to mix. Otherwise, pour cold brew, ice, milk of choice, and vanilla or chocolate protein powder to a blender and blend for an icy, caffeinated boost.

Tips for Cooking and Baking With Protein Powder

Unsure about adding protein powder to your cooking and baking? Don’t fret. Use these tips for incorporating this versatile ingredient into your favorite recipes:

• Start by substituting 1/4 of the flour in a recipe with protein powder.
• Increase liquid slightly to compensate for the protein powder’s absorbency (1-2 tablespoons at a time).
• Use a whisk or sifter to prevent clumping.
• For baked goods, reduce cooking time and temperature by 3-5 minutes to prevent drying out.
• Experiment with flavors: vanilla protein powder can enhance sweet recipes, while unflavored works well in savory dishes.

Don’t be afraid to experiment! Take your cooking and baking to the next level with your own protein-packed masterpieces.

Although you can get an apple any time of year, fall is when they’re truly in season and they shine in all their apple glory. So what do you do when you have an abundance of apples? Make an apple dessert, of course!

We’ve rounded up 23 deliciously scrumptious apple desserts ranging from traditional to unique to please any palette.

Next time you want to whip up something sweet this fall, try one of these delicious apple dessert recipes!

via Better Living

Nothing says fall is here like a steaming glass of hot mulled apple cider. Warm and spicy, this recipe doesn’t add any extra sugar so you can leave room for some other fall treats. This one can be cooked on the stovetop but there are slow cooker directions too.

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via Sugar and Soul

Any time of year is a cheesecake time of year. But for a recipe that combines the flavors of autumn and with a less intimidating, but oh so scrumptious way to make a cheesecake based dessert, be sure to give this recipe a try from Sugar and Soul. A shortbread crust is topped with a creamy cheesecake layer, homemade apple filling, and finished with brown sugar oatmeal topping.

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via The Super Mom Life

If you live for fair and festival food, then these apple fries should be on your ‘Need to Make Now!’ list.

Heather from The Super Mom Life came up with this awesome recipe after she was inspired by a batch of apple fries she tasted tried at Legoland Florida. After lots of disappointing recipes and trial and error, she found that funnel cake batter was the trick to keeping the apple fries crispy on the outside while keeping that delicious hot apple flavor concentrated in the middle. Genius!

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via Southern Bite

Flipping through old cookbooks is an awesome way to rediscover some forgotten gems. That’s how Stacy from Southern Bite found this wonderfully easy and delicious recipe for an apple-flavored scrunch cake. Similar to a “dump” cake, but with a way more adorable name, this apple dessert recipe has only 4 ingredients and is 100% guaranteed to please.

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via Get Inspired Everyday

You can have your apple dessert and be Paleo too! And if you love the chewy texture of a brownie but want something a little something different, the apple blondies are the way to go. Made with almond and coconut flour cookie base, these blondies are topped with roasted cinnamon apples and drizzled with caramel.

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via Taras Multicultural Table

Everything about these Caramel Apple Empanadas has me super excited. This recipe from Tara’s Multicultural Table takes diced Granny Smith Apples simmered in a cinnamon, clove, and vanilla spiced caramel sauce and then wraps them in a flaky, buttery empanada dough. Once they’re then baked in the oven, Tara recommends serving them with cinnamon ice-cream, whipped cream, and a drizzle of more caramel. Yum!

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via Better Living

Even when you’re eating clean, sometimes you just need something sweet. These apple nachos are packed with protein and low in sugar, yet incredibly satisfying. Super easy to put together and you definitely won’t miss all the extra sugar with this healthy apple dessert.

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via Fresh Market

Crispy on the outside, doughy and ever so sweet on the inside. What’s not to love? While you can put just about anything in a fritter, this recipe is stuffed with fresh diced apples and spices to highlight the season’s apple bounty. This easy recipe includes an apple cider glaze, but they’re delicious with only a simple sprinkle of powdered sugar.

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via Phenomenal Phoods

For a twist on your next afternoon coffee, try this fall in a glass inspired apple cider latte from Phenomenal Phoods. Made with frothed milk, a shot of espresso, and hot apple cider, one sip you’ll wonder where these have been all your life.

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via Krazy Kitchen Mom

Almost cookie-like, these Mini Apple Cheddar pies by Krazy Kitchen Mom are absolutely darling! If you’re not in love with the thought of making your own pie crust, not to worry! These little pies are made with a store-bought refrigerated pie crust to speed things along.

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via 2 Teaspoons

Just imagine yourself waking up to these buttery and moist freshly baked apple cinnamon muffins, topped with pecan streusel and drizzled with rich salted caramel sauce muffins hot out of the oven on a beautiful cool fall weekend morning. Made with fresh apples, applesauce, and apple cider, these muffins are truly a delicious celebration of this amazing fruit.

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via Jo Cooks

There’s something so addicting about pulling off piece by piece of ooey-gooey Monkey bread. This pull-apart bread looks difficult to make but is actually quite easy with the help of store-bought prepared biscuit dough. Baked with cinnamon and brown sugar spiced apples and drizzled with chocolate after baking, this recipe is sure to become a family fav.

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via Little Dairy On The Prairie

French Toast is one of those dishes that can make even the most mundane mornings feel like a special occasion. For an even more decadent take on French toast combined with the flavors of baked apples, try this baked French toast recipe with a streusel topping from Little Dairy on the Prairie. Whether you enjoy it for a dessert or special breakfast, it’s French Toast on a whole other level.

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via Little Dairy On The Prairie

Brown butter adds a layer of delicious nutty toasted flavor that enhances anything its added to. And it pairs perfectly with the nutmeg, cinnamon, ginger, apples and pecans in these sandwich cookies. Toasty, spicy, and fruity apple flavors are sandwiched together with a cream cheese frosting. What more could you ask for in a fall time cookie?

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via Little Dairy On The Prairie

For a crumb cake infused with the flavors of fall, this Apple Crumb is the way to go. Lots of cinnamon-spiced apples are baked in a moist, delicious coffee cake batter, topped with a cinnamon brown sugar crumb, and then drizzled with caramel. Baked with rich Greek yogurt, this crumb cake is moist and delicious.

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 via Worth Whisking

Enchiladas for dessert anyone? These amazingly delicious dessert-style enchiladas are stuffed with warm cinnamon sauteed apples and wrapped in a cinnamon-sugar dusted tortilla. Drizzled with caramel before serving, these would be the perfect end to a warm and cozy fall dinner.

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via Sugar Apron

Just when you thought tacos couldn’t really get any better, Sarah from Sugar Apron said “hold my beer.” These Apple Pie Cheesecake Tacos take the flavors from two all-time favorite desserts and make a mash-up that is irresistible. Taco Tuesday will never be the same. And that’s a good thing.

Cheesecake and an apple spice fillings are layered inside cinnamon and graham-cracker crumb coated taco-shaped tortillas.

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via Cookies and Cups

If you’re celebrating Oktoberfest at home this year like many of us are then this easy apple strudel is a must. This classic German dessert made with cinnamon-spiced apples and raisins is then rolled up in puff pastry (found in the freezer section of your grocery store) and baked. If you like straightforward apple desserts that deliver on flavor, this one is a must-try.

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via Inspired Taste

You can beer batter just about anything and you’ve got my stamp of approval. Frying sweet slices of crisp sweet and juicy apples? Simply genius.

And there’s no better time for this recipe than fall. The best part is that you can enjoy these as a sweet dessert with powdered sugar and drizzled with a little caramel or even sprinkle them with salt and enjoy them as a dinner side.

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via Domestically Blissful

Who doesn’t love an ice-cream float? Perfect for kids and adults, this unique apple-infused twist on an ice-cream shop classic is made with both sparkling and still apple ciders and 0French vanilla ice-cream. Domestically Blissful. To make it a truly adult beverage, a dash of bourbon would be a lovely addition.

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via House of Nash Eats

Caramel apples are pretty irresistible. And they’re also easy to make with this homemade recipe! To customize your apple stock up on a mix of toppings like nuts, pretzels, shredded coconut, toffee bits, crushed Oreos, mini M&Ms, and whatever else you can dream of. Wrapped up, they make a wonderful edible gift for a friend or neighbor.

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via Goldilocks Kitchen

For something different with a New Mexican twist, try this Green Chile Apple Pie. Originally invented in the teensy tiny town of Pie Town, New Mexico, this apple pie is perfect for anyone who likes a little heat with their sweet. Fresh apples are stewed with green chiles and warm apple pie spices and then poured into a pie shell sprinkles with shredded cheddar and then baked. You won’t believe how good this pie is until you try it!

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via Pies and Tacos

It’s basically impossible to resist a cupcake and these vanilla cupcakes filled with homemade apple pie filling, and then topped with cinnamon cream cheese frosting and a buttery crumble are the fall-inspired treat from Pies and Tacos we’ve all been missing, but definitely need.

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