Some of my quick go to’s for protein! The ripple tastes awesome. I drink this by itself, put it in my coffee or on top of oatmeal! Delish! I’ll add liquid egg whites to my protein shake if I’m running low on protein for the day ( I know… ewe gross lol… but it does the trick!
Some of my quick go to’s for protein! The ripple tastes awesome. I drink this by itself, put it in my coffee or on top of oatmeal! Delish! I’ll add liquid egg whites to my protein shake if I’m running low on protein for the day ( I know… ewe gross lol… but it does the trick!
I hope you're doing well! It's day 3! So far so good?
Today we are going to talk about PROTEIN!
PROTEIN POWDER
Protein is a very important part of a healthy diet. Our bodies are made up mostly of water and
protein. Getting sufficient protein will help you improve your body composition when combined
with a good workout routine. Not only that, it will help you regulate blood sugar levels, improve
your immune health, provide satiety, and help rebuild and repair muscle and connective tissue. The
problem is most people do not consume 6-7 chicken breasts each day, so protein powders are a
great solution to filling in the gaps.
If you noticed in the meal plan, almost all of your meals contain a protein. If you are not a huge meat eater, this can be a challenge.
A few non-meat options for protein are -
Eggs
Tofu
Edamame
Chick Peas (some other beans)
Lentils
Green Peas
Milk
You can also ADD some protein to your foods -
Nutritional yeast (this has a cheesy flavor and often comes in a powder form)
Hempseed
Spirulina (yes, green algae. People have been adding this to food for added protein!)
Most veggies contain about 4 to 5 grams of protein as well! You are free to eat as much veggies as you want! Vegetables are quick digesting foods, full of fiber, and so good for you!
I hope you're doing well! It's day 3! So far so good?
Today we are going to talk about PROTEIN!
PROTEIN POWDER
Protein is a very important part of a healthy diet. Our bodies are made up mostly of water and
protein. Getting sufficient protein will help you improve your body composition when combined
with a good workout routine. Not only that, it will help you regulate blood sugar levels, improve
your immune health, provide satiety, and help rebuild and repair muscle and connective tissue. The
problem is most people do not consume 6-7 chicken breasts each day, so protein powders are a
great solution to filling in the gaps.
If you noticed in the meal plan, almost all of your meals contain a protein. If you are not a huge meat eater, this can be a challenge.
A few non-meat options for protein are -
Eggs
Tofu
Edamame
Chick Peas (some other beans)
Lentils
Green Peas
Milk
You can also ADD some protein to your foods -
Nutritional yeast (this has a cheesy flavor and often comes in a powder form)
Hempseed
Spirulina (yes, green algae. People have been adding this to food for added protein!)
Most veggies contain about 4 to 5 grams of protein as well! You are free to eat as much veggies as you want! Vegetables are quick digesting foods, full of fiber, and so good for you!
How to track your eating. There are many ways you can track your food.
Some people prefer to write it on paper. If you look at pinterest, there are several food tracking sheets available.
You can also meal prep and count your calories and macros when you meal prep. Then you know exactly what you are eating and how much you will be consuming for the week! Talk about being prepared!
MyfitnessPal is a food tracking app. It is free and pretty user friendly. Also, if you have a fitness tracker watch, you can track your food into the fitness tracker app.
I have used MyFitnessPal and can help you if you should need it!
Why am I asking you to track?
tracking allows you to visually see what you are eating. If you are not making progress, being able to look back at your food consumption, changes can be made. Most of the time, we either consume too little or too much.
Any questions, feel free to reach out!
How to track your eating. There are many ways you can track your food.
Some people prefer to write it on paper. If you look at pinterest, there are several food tracking sheets available.
You can also meal prep and count your calories and macros when you meal prep. Then you know exactly what you are eating and how much you will be consuming for the week! Talk about being prepared!
MyfitnessPal is a food tracking app. It is free and pretty user friendly. Also, if you have a fitness tracker watch, you can track your food into the fitness tracker app.
I have used MyFitnessPal and can help you if you should need it!
Why am I asking you to track?
tracking allows you to visually see what you are eating. If you are not making progress, being able to look back at your food consumption, changes can be made. Most of the time, we either consume too little or too much.
Any questions, feel free to reach out!
Day 1 is done! How are feeling? Optimistic? the Same?
My habit is to quick snacking at night. So last night I ate my dinner and brushed my teeth. Not gonna lie…I missed my snack!
Day 1 is done! How are feeling? Optimistic? the Same?
My habit is to quick snacking at night. So last night I ate my dinner and brushed my teeth. Not gonna lie…I missed my snack!
When we figure out our daily needs, we need to consider how much each macronutrient is required in our diets.
For every pound of weight, you require a certain number of grams of each nutrient.
Calories are important, but we need to pay attention to where the calories are coming from. 1 gram of fat has 9 calories, whereas 1 gram of protein has 4 calories.
Quality calories matter!
When we figure out our daily needs, we need to consider how much each macronutrient is required in our diets.
For every pound of weight, you require a certain number of grams of each nutrient.
Calories are important, but we need to pay attention to where the calories are coming from. 1 gram of fat has 9 calories, whereas 1 gram of protein has 4 calories.
Quality calories matter!
This meal plan outline is a SUGGESTION. You can move things around to suite your needs. Follow this as a guideline for designing an eating plan for yourself.
Major things to apply when eating "clean" or healthy -
1. No sauces
2. No added cheese
3. Unlimited vegetables!
4. No butter
5. Watch for added sugar
This meal plan outline is a SUGGESTION. You can move things around to suite your needs. Follow this as a guideline for designing an eating plan for yourself.
Major things to apply when eating "clean" or healthy -
1. No sauces
2. No added cheese
3. Unlimited vegetables!
4. No butter
5. Watch for added sugar
THERE ARE A FEW RULES:
• Do NOT weigh yourself daily. If you must, weigh yourself on day zero and day 42.
• Do NOT critique your body in front of the mirror. I highly encourage you to not even get dressed
or undressed in front of the mirror. Make a conscience effort to avoid mirrors.
• Do NOT critique your body in front of your significant other or children.
• You must journal your food, water, exercise, etc. during this period. While I don’t believe that
you need to count calories and write down every single detail forever, I find that most people
are NOT eating enough food when they start. Journaling your food will help you see where you can improve.
• Give it all you’ve got for these 6 weeks!!!!!!
THE BASICS:
• Eat every 3 hours
• Drink at least 64 ounces of water each day
• Avoid negativity
• Exercise at least 3 days per week
THERE ARE A FEW RULES:
• Do NOT weigh yourself daily. If you must, weigh yourself on day zero and day 42.
• Do NOT critique your body in front of the mirror. I highly encourage you to not even get dressed
or undressed in front of the mirror. Make a conscience effort to avoid mirrors.
• Do NOT critique your body in front of your significant other or children.
• You must journal your food, water, exercise, etc. during this period. While I don’t believe that
you need to count calories and write down every single detail forever, I find that most people
are NOT eating enough food when they start. Journaling your food will help you see where you can improve.
• Give it all you’ve got for these 6 weeks!!!!!!
THE BASICS:
• Eat every 3 hours
• Drink at least 64 ounces of water each day
• Avoid negativity
• Exercise at least 3 days per week
All participants of the Fearless Fitness challenge. Please submit your BEFORE pics to me ASAP! My photos are an example of a before pic.
All participants of the Fearless Fitness challenge. Please submit your BEFORE pics to me ASAP! My photos are an example of a before pic.