pumpupprotein Ladies, forget diamonds!

Make PROTEIN your NEW best friend.

Protein is essential for building a healthy strong body and without it, our body suffers. Protein is a major contributor in boosting our immune system, stabilizing blood sugar, repairing and building tissue, maintaining muscle, aiding in digestive enzymes and the list goes on.

If I told you that adding more protein to your diet will lead to better fitness results and weight loss, would you do it?

Of course you would!GREAT! Let’s start pumping!

I’m sure the first question that comes to mind is how much protein should you consume? The RDA recommends .75g per lb, but depending on your fitness level your body may require more.

Forget the numbers! Let’s keep it simple:

Instead of 3 gigantic meals, I want you to split up your day into 3 medium sized meals, and 2 mini meals (snacks). Below, I have provided you with an example of how to gage your protein and a few examples of lean proteins that you can incorporate into your day.

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    1. Meal: Protein (Size of fist) 2 eggs
    2. Snack: Protein (1/2 size of fist) protein shake
    3. Meal: Protein (Size of fist)  grilled chicken
    4. Snack: (1/2 size of fist) 1tbsp peanut butter
    5. Meal: Protein (Size of fist) poached salmon

Below, you will see that I provided you with a cheat sheet for great FOOD sources of protein that you can mix and match with your veggies and whole grains to create well-balanced meals and move closer to a better, healthier body.eggs

  

  • Milk Skim or 1 %
  • Eggs whole or whites
  • Cheese Part skim
  • Yogurt Non fat or 1 %
  • Peanut butter Natural & Sugar free
  • Lean meats Chicken, Turkey & Fish
  • Beans Lentils, soy beans, kidney beans
  • Quinoa (superior whole grain)
  • Nuts and Seeds Almonds, sunflower seeds

    • What about Protein shakes and bars?

    Protein powders and meal replacement bars are actually a great way to incorporate more protein into one’s diet without the added calories and fat (depending on the brand).

    Here are some options:     

    • Whey Protein. This is my favorite form of protein because of its great taste and bio-availability (meaning our body absorbs it very well). This protein is made from dairy so if you have an intolerance to dairy, try another form.
    • Soy. In moderation, soy can be beneficial but too much of it can cause harmful effects due to its phytoestrogens (lol.. don’t worry about this term if you don’t know what it is.. just remember, moderation is key)
    • Plant: If you’re looking for a great plant protein, opt for Hemp, pea, rice and bean protein. It’s a great source of protein but the taste may not be as appealing so try blending it with some fruit.

     

    bar When considering a meal replacement or protein bar, I like to go with a moderate calorie bar that ranges from 150 to 300. I like the protein to be around 15 – 20 grams (ideal for a woman) and sugar to be less than 3 grams. I love Dr. Carb Rite protein bars because they have an adequate amount of protein, 0 sugar, and the calories are just perfect for me! Click here to read more.

    I hope that I gave a good briefing and convinced you to make protein your NEW best friend. Hey, with that new body and attitude I’m sure you’ll be offered even more diamonds!

    Keep up the great work!

    Love,

    Ghada

     

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