I’ve been asked by a number of clients,” how do I add more protein to my diet”? This comes up after I’ve talked about staying satiated longer, eating less and still building muscle. And for those of us who can’t do whey products, a lifeline has appeared: PEA PROTEIN.
PROTEIN is the building block for all of our tissues. But how much do you need per day? How much do you eat? The key is to find what works for you ( preferably through food vs supplements) and stick with it. If you’re a plant lover, here are a few good sources to try.
In our attempts to eat better, exercise more and sleep 8 hrs we ALL fall short. Good food should always be our focus, but sometimes we need some help to get all the vitamins and minerals we need. Supplements, good, quality supplements, can fill in the gaps.
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Have you ever tried to count the number of different diets/diet plans on the market? Over the years the number has grown exponentially. Well, here another one for you to consider-INTERMITTENT FASTING.
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Silent inflammation can make a lot of noise when it comes to your health! It can also speed up the aging process . You may not see it on the outside, but you will feel it on the inside.
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We all need some level of exercise every day just to keep us sane. But we also need sleep to allow our bodies to heal from the physical damage of the day. Simple activities can cause microtrauma to muscles and other tissues that may not be felt but are very real. So it’s during that deep sleep or REM ( rapid eye movement) that the repairs take place.
Many of us don’t sleep well for any number of reasons. They are too numerous to list or address here. But for those of you that are stressed, had too much caffeine or too much sugar, or just can’t “unplug from the day”, here are a few tips using exercise to help you reset.
–Increased intensity ( interval training) or weight lifting will help decrease stress.It also increases endorphins ( the body’s feel-good hormone). Both of which will help you get better sleep.
–Eating a PROTEIN based snack before bed gives your body the building blocks it needs to repair tissue damage, namely amino acids. Try some yogurt ( 12-18 gms, but watch the sugar) or lean meat.Vegans and lactose-intolerant folks can opt for soy yogurt ( 11gm protein) or 1/2 cup of roasted chickpeas ( 20 gms).
–Get more sleep. Plain and simple. Maybe 15-30 min earlier will be enough for you to feel energized in the morning and not dragging all day.
So find what works for you, makes you feel your strongest, and make small changes which will result in big benefits !!
LOVE WHAT YOU EAT
I’m not a big fan of nuts, but I’m becoming a convert. They have lots of health benefits, they’re easy to ” prepare” and as long as their not roasted or salted, and you don’t eat the entire bag, the calories count is not too high.
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Every book you read or presentation you hear about nutritious eating stresses the need for a colorful plate.
This means many types of fruits and vegetables at every meal. The more colorful your plate, the easier it is to get all the nutrients, vitamins and minerals you need. You will also most likely feel satiated longer, control your blood sugar, and manage your weight and most other medical conditions. Make it a habit now, and it will become second nature in a few short months. Read More
The true food pyramid