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3 Foods packed with protein

1/26/2017

1. Protein waffles

I know waffles don't make you think of protein but these delicious treats are packed full of protein!
My favorite of all varieties of protein pancake/ waffle mixes are the Kodiak Cakes

Four 4" waffles have 14 grams of protein. Add egg and replace the water with milk and now you have 21 grams of protein. Waffles are back in the breakfast rotation!

2. Black beans and rice

Not just for broke students, black beans and rice is a perfect protein packed side for any meal of the day. One cup of black beans and rice is 7 grams of protein. One of my favorite ways to prepare is a "Dirty rice" style. Add red and green peppers, onion, garlic, and Cajun seasonings

3. Farro

This ancient grain has been gaining more popularity in recent years and its no wonder why. This tiny grain packs a protein punch. 1/4th cup of dry Farro has 7 grams of protein. This is great to add in soups, salads, you can use in the place of rice or quinoa.

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New Year New you

1/9/2017

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Every new year we start off by reflecting on all the highs and lows of last year and then we make affirmations or resolutions for this upcoming year and all of its glory.
Let keep it 100. The resolutions of loosing weight and eating healthy sound great in the afterglow of the endless bottles of champagne and fine drinks of New Years Eve but often don't end up being executed.

There are a bunch of statistics regarding New Years Resolutions and their success rates.
As you might have guessed for most of us the resolutions of health and wellness are harder to fulfill and maintain than a bucket with holes in it.

There are no easy solutions. Just taking it one day at a time and having a ton of compassion for yourself.

Here are 5 simple rules to reaching your goals.

1. Set realistic weight loss goals.

There are no quick fixes, or diet fads that will produce sustainable results. That means we have to do it the old fashion way. With patience, persistence, planning, and Hard work.
Trying to loose 30 pounds in 1 month isn't healthy and probably not feasible. Setting a realistic goal of 30 pounds in 6 months is way more attainable and sustainable.

2. Start Slow and progress when ready.

No one hops into their car and slams the foot on the gas. Its not good for cars and certainly not good for your body. Going from sedentary to 10 workouts a week may sound good but odds are burn out will happen. Find an activity that you like and increase the times you do it per week. Make walking a big priority. Try to move your body for 30 minutes a day. That time can be broken up into smaller chunks throughout the day. As you are feeling more comfortable with movement challenge yourself to increase intensity of exercise. that could be doing the activity for longer or if its an endurance activity improving time.

3. Eat to fuel you body

In order to lose weight you must cut calories. That doesn't mean starve yourself. Not eating is the same as over eating. I know it may be confusing because of a lot of sources telling you different things. Just know that if the body doesn't have enough fuel then it will hold onto fat as a fuel source. Its best to eat a 3 sensible meals. Breakfast, Lunch, and Dinner. Have 1-2 snacks. That could be nuts to a protein shake/ bar. Always have Protein at every meal.

4. Drink water

The body is 70% water. Not Diet coke. Not beer, Not soda. Not even lacroix bubbly water.
Water is essential for weight loss. It helps to eliminate toxins as well as great for muscle replenishment and growth. Drink at least 48 ounces (oz) per day!

5. Don't skip the sleep

Proper sleep is important to weight loss. lack of sleep will make you eat more therefor adding to your waistline. 6-8 hours of rest will allow your body to revamp and rebuild from the day before. If you are working out more the body requires more rest!

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Eating for weight loss simplified

3 Foods packed with protein

New Year New you

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