Easy Ways to Increase Your Protein Intake
🍖Eat Your Protein First. Eating protein first at meals can help you feel full and keep blood sugar and insulin levels from rising too high.
🥤Have a Protein Shake for Breakfast. Having a protein shake for breakfast helps you start the day off right. Whey may be the best type to use.
🌰Top Your Food with Chopped Almonds. Almonds are high in several nutrients and can boost the protein content of a meal or snack.
🥣Choose Greek Yogurt. Greek yogurt contains twice as much protein as traditional yogurt and can be eaten alone or added to other foods.
🥜Add Protein-Rich Foods to Your Salad. Topping your salad with poultry, cheese, fish or legumes will help you meet your protein needs and stay full and satisfied.
🥩Choose Leaner, Slightly Larger Cuts of Meat. Choosing leaner cuts of meat and slightly larger portions is an easy way to increase your protein intake.
🍏Pair Peanut Butter with Fruit. Peanut butter is a delicious, high-protein food with a creamy texture that complements firm fruits such as apples and pears.
🍙Indulge in Cottage Cheese at Any Time. Cottage cheese is a versatile, high-protein food that makes you feel full and may help improve body composition.
C͟͟O͟͟C͟͟O͟͟N͟͟U͟͟T͟͟ C͟͟H͟͟O͟͟C͟͟O͟͟L͟͟A͟͟T͟͟E͟͟ C͟͟H͟͟I͟͟P͟͟ B͟͟A͟͟R͟͟
💫1 1/2 cups pitted medjool dates 💫3/4 cup unsweetened shredded coconut
💫1/2 cup raw almonds
💫1/2 cup raw cashews
💫1/3 cup chocolate chips
💫 Place coconut, almonds and cashews into food processor and pulse. Place nut mixture in a bowl and set aside.
💫 Put dates into the food processor and pulse until a paste forms (the dates will probably form into a sticky ball).
💫 Add nuts and coconut back into the processor with the dates and pulse until well combined.
💫 Line a rectangular baking dish with parchment paper
💫.Add chocolate chips and pulse a bit more
💫 Remove dough from processor and press evenly into your prepared dish 💫 Place in the fridge for 20 minutes to harden up and then slice into bar—————————————————————
💫1 1/2 tazas de dátiles medjool 💫3/4 taza de coco rallado sin azúcar
💫1/2 taza de almendras crudas
💫1/2 taza de Castañas de caju
💫1/3 taza de chips de chocolate
💫 Coloque el coco, las almendras y las castañas en el procesador. Coloque la mezcla de nueces en un bowl.
💫 Coloque los dátiles en el procesador
💫 Agregue nueces y coco de nuevo en el procesador con los dátiles
💫 Agarrar un plato profundo rectangular y poner papel de pergamino
💫 Agrega los chios de chocolate y pulsa un poco
💫 Retire la masa del procesador y presione uniformemente en su plato preparado
💫 Colóquelo en la nevera durante 20 minutos para que se endurezca y luego córtelo en barras.
“𝕌𝕟𝕠 𝕤𝕘𝕒𝕣𝕣𝕠 𝕡𝕣𝕠𝕘𝕣𝕒𝕞𝕞𝕒𝕥𝕠 𝕟𝕠𝕟 é 𝕡𝕚ù 𝕦𝕟𝕠 𝕤𝕘𝕒𝕣𝕣𝕠” 🍕🍟 Partiamo dal presupposto che NON MI PIACE utilizzare la parola “sgarro” visto che indica “commettere un sbaglio”! Sono del parere che godersi un piatto un po’ più calorico non sia un errore, ma debba essere invece considerato come un enorme piacere. Non sarà certamente l’hamburger con cipolle fritte o la torta gelato di una sera a farci ingrassare.. RAGAZZE RILASSIAMOCI!❤️
Ciò che realmente conta è il conteggio calorico settimanale, quindi non è importante quante calorie giornaliere assumiamo ma quante ne prendiamo nell’arco della settimana. .
Io sono favorevole al mangiare tutto: l’importante è sapersi regolare.
Sono invece contraria all’eliminazione di alimenti (no carbo/ no dolci/ no sale e olio) perché il nostro corpo ha bisogno di tutti i macronutrienti (proteine, carboidrati, grassi). Naturalmente penso sia giusto diminuire alcuni alimenti (le classiche schifezze) ma diciamocelo: una volta ogni tanto tutti noi abbiamo bisogno di un cucchiaio di Nutella!!!!😂
In questo ultimo anno ho provato tantissime diete e programmi, ma a mio avviso la migliore strategia è quella in cui si introducono più calorie nei giorni in cui ci alleniamo (ON) e in cui assumiamo invece meno nei giorni di OFF quando siamo a riposo.
In questo periodo sto riuscendo a perdere peso e sono organizzate esattamente così: nei giorni di ON mangio più carboidrati, nei giorni OFF invece mangio prevalentemente proteine e grassi. Se una sera decido di mangiare al ristorante oppure semplicemente mi voglio concedere qualcosa di più calorico, magari il giorno dopo sto più leggera o faccio un po’ di cardio in più.
Bisogna viverla in maniera serena altrimenti si entra in un loop psicologico assurdo in cui mangiamo senza goderci appieno il momento pensando già a quanto dopo ci sentiremo in colpa. BASTA vivere sempre con l’ansia, basta colpevolizzarci per una pizza o un gelato in compagnia.. 𝕝𝕒 𝕧𝕚𝕥𝕒 é 𝕦𝕟𝕒 𝕤𝕠𝕝𝕒.. 𝔾𝕆𝔻𝕀𝔸𝕄𝕆ℂ𝔼𝕃𝔸!❤️ #TeamRicominciodaMe
Salads don’t have to be boring. Mixing things up all the time can keep things interesting.
Having said that losing weight isn’t all about munching on salads, 🥗 it is all about creating a calorie deficit. This will look different depending on who you are.
Get in touch for nutritional advice 🍽personalised for you to go alongside your training plan. 🏋️♀️
SWK Day 19 without patato #swk#swk21#swk2017#hcgdiät#hcgdiet#healthyfood#gesund#gesundessen#abnehmen#weightloss#fit#diät#weightwatchers#weight#healthy#sport#fitness#fitnessfirst#fitnessmotivation#fitbit#fitbitcharge2#loseweight#foodporn#yummy#homemade#food#eating#dinner#chicken#salad
Strongest & fittest I have ever been in such a long time! I haven’t tracked a full day of food in months and I am so energetic during the day now! Finally found my perfect style of training after bodybuilding! My new motto “work hard for the cake” 😂😂
managed to snag the @ghostlifestyle chips ahoy protein powder from my local GNC before it sold out, as well as sour green apple aminos!! I normally hate all protein powders but this is the first one I've liked! so yummy😍
“You’ve got to be willing to feel uncomfortable.
To feel awkward, to face rejection, to fail, to feel pressure.
You’ve got to be willing to face those things, because that’s what’s necessary for growth”
Guess what's on the list for 2020?!!! The @havasupaifalls was one of the most incredible places I've ever been! I'm super excited and thankful for amazing friends to get us on the list for next year 🙌
Have you been?
Ignore my tired face. It’s midterms week for me and I’ve been busy as fuck. Also back to the drawing board, focusing on basics and fundamentals in the gym. No I’m not squatting crazy ass weight or throwing heavy dumbbells around at the moment but getting myself used to the weight. Everyday’s a blessing make the best of it 💯🙏🏼🦛
I couldn’t be happier with this weight. When I first started 3 weeks ago I was 245, then shot up to 248. I was 97% muscle, 31% BF. Today I’m down to 237.1. Last week I weighed in at 243, 100.1% muscle and 29.1% BF. Today’s workout was brutal. I noticed a difference with my endurance on the bike. I was able to complete 30 calories all three rounds right at 2 minutes each round. Two weeks ago I could barely complete 15 calories at a healthy pace. These little achievements are what I should be paying attention to and giving my emotion to, not the negative or the failures. I am learning to embrace failures as a challenge to be better.
Before and after we pitted our fitness against a bunch of pro athletes and three other teams while testing the new @adidas Boost running shoes. A valiant effort by the green team I reckon.
CONGRATS to Angela, one of our winners of the Fit 60! Angela won the Overall Weight Loss category, losing a total of 21.9 POUNDS over the 60 days! 🏆
Angela consistently worked hard during Small Group Sessions and tracked her nutrition to get these amazing results! We couldn’t be more proud of her and can’t wait to see what goals she reaches next! 💪🏻
Thank you to our sponsors @inspirehealthwellness, @graifclothing, @pitapitmankato, and Sun Tan City Mankato for providing an incredible prize package to each of the winners!
No lie, I had to blur out a peanut butter stain on my shirt because mom life. Checking out all of the updates coming out with yesterdays court dates and the continued search for Jennifer Dulos - post shoulder day, cardio.
Back with an intense full leg day workout that can help anyone to grow those “chicken legs” or even tone those legs to show off for the rest of summer! 😎
Focused on form so opted for low weight, but with more sets today
💢Barbell Squat: 5 sets: 8-10 reps
💢Deadlifts: 5 sets: 6-8 reps
💢Split Squats: 5 sets: 8-10 reps
💢One-Legged Lying Leg Curl: 5 sets: 8-10 reps
💢Seated Calf Raise: 4 sets: 10-12 reps
When your goals and dreams are more worth than your distractions... Welcome to the 1% club 🤪💪🏼🦁
Post workout sweaty hair, red face vibez. That’s when you know you got a good sweat sesh in🙌🏼 All thanks to @dancebody. The sculpt class has some cardio and it’s the perfect combo in this weather. The heat right now in NYC is crazy. But I’ll take it over snow any day. Is it just me or does anyone else’s appetite decrease when it’s warmer outside? All I crave are juices and smoothies or an iced matcha. I’m trying to not obsess as much about my meals and timing of them. Typically I’m so used to a routine I have this notion that I have to eat at certain points in the day. Well today I looked at the clock and it said 12:45. I thought “gosh I need to eat soon”. But then I thought about it and I wasn’t even that hungry. I am totally guilty of eating just to eat because of the time. So instead, I walked around a bit more 🏃🏻♀️ and then when I truly was hungry at 2:30 I ate and took my time and actually felt better afterwards 🥕🥬🍗. My stomach is so sensitive I’m trying really hard to pay closer attention to what makes me feel good🤗. No one likes an upset tummy! Anyone else experiencing weird appetite changes this summer?🌞 .
Nutze den Moment.✨
Viel zu oft warten wir. Warten auf den richtigen Zeitpunkt, auf den geeigneten Moment oder auf den passenden Augenblick. Meistens, kommt dieser jedoch gar nicht!...😱
Was passiert dadurch?
Klar, im ersten Moment bist du in Sicherheit und musstest dich nicht in „Gefahr“ bringen. Aber was bedeutet diese Entscheidung, es nicht gewagt zu haben oder zu lange gewartet zu haben, auf den Rest deines Lebens?💭
Stell dir nur einmal vor du hast DIE IDEE, die das Unternehmen voran bringen kann, sagst es aber nicht...😶 und dann geht das Unternehmen pleite oder dein Arbeitskollege kommt drei Monate später mit der Idee und du wirst nicht mehr gebraucht...
Manchmal ist es gut abzuwarten ja, aber in den seltensten Momenten! Deshalb lieg lieber einmal mehr falsch und geb dich in „Gefahr“ (für den Menschen signalisiert alles Neue / Unbekannte / Schwierige erstmal Gefahr), als zu lange zu warten und den Moment zu verpassen...✋🏼
Es muss nicht immer perfekt, richtig oder passend sein! Sprich es einfach aus! Leg los! Hör auf alles tot zu denken und leg los!❤️
Und genau das machen Sven und ich am Donnerstag mit der Website. Und genau das hat auch meine liebe @eva_inspire mit ihrem Podcast gemacht und der gute @just_sports_no_bullshit mit seiner @heimatvoll App... ✨ (gerne mal vorbeischauen!🤗) - wirklich, verschwendet nicht weiter eure Zeit, verpasst nicht länger euer Glück und Erfolg, sondern legt los! Es liegt alles in DIR!🙏🏼
Hast du schonmal einen „Moment“ verschenkt? Oder bist du dabei einen zu verschenken?
Location: Bahnhof Groß-Gerau
you can’t have sweets.
you can’t have those chips & salsa.
you can’t have drinks out with friends.
you can’t have carbs.
you can’t have that yummy croissant.
you can’t have that gelato while you travel the world.
when trying to live a healthy life, does it sometimes feel like you’re just constantly being told what NOT to eat? That gets frustrating, right? It’s like, ok so what CAN I eat to make this still enjoyable and realistic for me?! Or did you find yourself thinking “well it ‘worked’ but I just couldn’t maintain it and still enjoy life”... about the program or plan you tried to follow?
Well I got good news for ya friend.
1: You can live a healthy life AND have those favorite foods for you. Carbs aren’t evil. And believe it or not, you can teach your goals while still having some of your favorite treats and drinks. That’s why I’m all about showing my clients how to fit those fun foods in and still live their life, while simultaneously honoring their body and health too!
And 2: it’s not you that failed or didn’t have enough self control. Most of those plans and programs out there aren’t built to be sustainable. You aren’t the problem. The diet is. And it’s not a good plan for you if you can’t see yourself still following it 2 years from now. So let me give you permission to shove that short term fix out the window, waive adios, and never let any of ‘em back in. #BYE
Let your healthy living journey empower you friends, not control your life or make you feel like it’s a constant pass or fail exam. The qualities of a GOOD plan for you?
1) it’s helping you get closer to your goals
2) you can see yourself sticking to it 2 years from now
3) it allows you to live the life you desire and doesn’t make ya feel deprived.
Who’s with me and choosing sustainable healthy living?! It may not be the sexy thing. It won’t promise you a magic pill and overnight results. It won’t take your money through slimy gimmicks of “lose 20 lbs in 2 weeks”, playing into your emotions.
But it will give you freedom. It will give you energy. It will give you LIFE to its fullest.
Ok now back to dreaming about this Irish coffee ice cream with brownie pieces cone we had in Galway😍