Protein

How important is Protein? It’s so important that without it, we could die or become severely malnourished.

All of your enzymes, cell transporters, blood transporters, all your cells scaffolding and structures, 100% of your hair and fingernails, much of your muscle, bone and internal organs and many hormones are mostly protein.

Makes sense now why Protein is so important.

The Recommended Daily Allowance (RDA) for Protein is 0.8g per kg of body weight (0.4g/lb) for the sedentary adult. For strength athletes that number increases to about 1.2-1.7g per kg of body weight(0.5-0.8g/lb) and for endurance athletes the RDA is 1.2-1.4g per kg of body weight (0.5-0.6g/lb).

There are many different factors that play a role in how much protein you should be consuming each day. Some of those factors are…

  • Age
  • Sex
  • Activity Level
  • How many total calories we eat/need
  • Our carbohydrate intake

Finding the right amount of protein to consume can involve a bit of trial and error. The RDA’s provided above are a good starting point. Determine which category you fall under and begin there. I personally consume a little less than 1g of Protein per pound of body weight.

For those who have a plant-based diet (Vegetarian or Vegan), you’ll have to work a little harder to get more protein from a mix of different sources in order to meet your protein needs.

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Crockpot Paleo Turkey Meatballs and Garlic Parmesan Zoodles

This weeks meal prep is Crockpot Paleo Turkey Meatballs and Garlic Parmesan Zoodles. This meal is full of flavor and really filling!

I used a recipe from Pinterest to make the meatballs. Link below.

Crockpot Paleo Turkey Meatballs

I saw a video on Facebook of the Garlic Parmesan Zoodles and quickly jotted down the steps so I don’t have a real recipe for that but I’ll share what I did.

 

 

Garlic Parmesan Zoodles

1. Zoodle your Zucchini (I use a spiralizer).

2. Add Ghee (clarified butter) and chopped garlic to a pan set on medium and allow Ghee to melt.

3. Add Zoodles to pan and cook for a few minutes before adding the shredded Parmesan, tossing Zoodles to help melt the Parmesan.

4. Add salt, pepper and red pepper flakes to taste.

Here’s the problem I had…the Parmesan didn’t melt very pretty and was kind of clumpy. I think next time I’ll prepare the Zoodles the same way but only add the Parmesan once the Zoodles are done. The kick provided by the red pepper flakes was perfect!

I “plated” the food in my meal prep containers sans tomato sauce and additional Parmesan. I’ll only add those two elements when I’m ready to eat, as seen in this photo above.

Patience


This picture is a great example of patience. Sometimes we get so frustrated by the tiny changes that we seriously consider just quitting our fitness journey all together. 

DON’T QUIT!!! Every tiny change will grow to big changes.

The January picture shows 64.4 lbs of body fat mass and 32.6% body fat. In yesterday’s picture, the measurements are considerably different at 36.8 lbs of body fat mass and 21.9% body fat. 

That’s nearly 30 pounds of body fat gone!

These results were obtained by eating healthy and exercising, that’s it! 

ARE YOU READY FOR A CHANGE??

Message me and let’s get started!

Lunch. Easy. Healthy. Good. A quick tip…


Lunch. Easy. Healthy. Good. A quick tip (which ended up being a long tip, sorry) for those who are struggling to eat healthy while at home or when you’re in a hurry and starving.

PLAN FOR SUCCESS

I don’t just mean meal prepping but that helps A LOT! I also suggest you have healthy foods that you enjoy in your home at all times. Don’t run out!

I always have tuna, hardboiled eggs, ready-to-eat salad and a light dressing, protein bars, fruit, rice cakes, all natural peanut butter, protein sweets i.e. ice cream & cookies, no sugar added fruit popsicles and Smartfood or SkinnyPop popcorn.

When I meal prep, that’s usually just for dinner so what about breakfast and lunch?

Breakfast is easy! Eggs, egg whites, oats, frittata, protein pancakes, English muffins, fruit, etc. Lunch can be tough for me. I’m usually coming home from the gym and a few errands and have a cranky baby and (during the summer), two older children who would happily agree to any form of fast food. I CAN’T CAVE, I HAVE GOALS!

That’s when the foods I mentioned above and what you see in the photo, come in handy. I make the tuna when I’m not rushed or starving and I make enough to eat for lunch for 2 or 3 days. These can be done with other foods that are your favorite.

When I’m out and about and I know we may be eating dinner later or maybe I’ll get hungry while driving around or end up stopping for ice cream for the kids (that happens a lot), I ALWAYS have a protein bar with me. My healthier option. My favorite, Oh Yeah ONE in Peanut Butter Pie flavor. I HATE protein bars and it took me about 3 years of trying different ones until I found something I could stand.

If you think you can’t do it, if you think you’ll never like healthier options and always feel like you’re suffering for your goals, it does NOT have to be that way. There are ways to conquer your goals without the misery. Trust me.

My children ate Bagel Bites for lunch today. I LOVEEEEE Bagel Bites! But oddly enough, I was not tempted and I enjoyed my healthy lunch. This is a strange feeling for me still which is why I was inspired to write this insanely long post. (Sorry again)

Lastly, if you need help, accountability, or you want to bounce ideas off of someone, I’m happy to help.

Take a picture, it’ll last longer!


“Take a picture, it’ll last longer.”

Remember that saying? Well now I keep that in my memory bank as I progress through my own health and fitness journey.

Even though I’ve been at this fitness thing for many years now, I still have moments of frustration and definitely times where I am completely uncomfortable in my body. And times when the scale is just evil and not posting my desired number.

There are many ways to track your progress and photos are a great way to see how far you’ve come or, to jolt your motivation to make some changes.

Keep them private, take a front, back and side photo every 2-4 weeks and wear the same outfit each time. Actually seeing the change can be much more motivating than losing 15lbs and feeling as though nothing has changed.
For more tracking options for your particular goals, send me a message and I can give you some ideas.

London Broil w/Sweet Potato and Brussels Sprouts

It’s August!! One of my favorite months because I was born in August. Yay!!

We have a delicious Meal Prep this week…

London Broil that was marinated for 24 hours and grilled to a beautiful medium-rare (the picture makes the meat look a bit more pink than it is in person). This was my first time (successfully) cooking on the grill. The last meal I attempted to grill was turkey burgers and they ended up becoming burnt turkey crumbles because they fell apart and into the fire.

Ingredients for the marinade per 2 pounds of London Broil are:

  • 1/2 cup soy sauce
  • 2 tablespoons vegetable oil
  • 2 tablespoons ketchup
  • 1 tablespoon cider vinegar
  • 1 teaspoon dried oregano
  • 1 teaspoon ground black pepper
  • 1 clove of garlic, minced