The Secret to Protein (part two)

I recently shared a dirty little secret about protein…

…Okay, maybe not so dirty

But it’s an important fact if you’re trying to lose fat, reshape your body composition, build immunity (remember Covid?), or just want to be healthy.

If you missed the original blog postgrab your favorite drink and get some water.

(WARNING: this is full of helpful information to get you started implementing healthier eating habits today.)

If you prefer the cliff notes version, here you go…

Protein is the cellular building block of our bodies.

We need protein regularly from our diets to ENHANCE, MAINTAIN, and REPAIR our tissues, hormones, and immune system.

🤫 The secret — our body does NOT store protein! It is immediately used.

Therefore…

…if fat loss is your goal, eat MORE sources of LEAN protein.

Most people will benefit from eating more proteinfor:

• Weight management and body composition
• Appetite control
• Muscle growth or maintenance
• Improved cardiometabolic health
• Better strength
• Improved immune function
• Faster recovery

MYTH: protein does not build muscle…

…it is a building block FOR muscle.

When we eat higher amounts of protein combined with strength training exercise, it can help gain strength and RESHAPE body composition.

👆🏻👆🏻👆🏻 THIS is my personal body composition breakthrough at age 45, I shed 3% body fat, and…

… my client Alyssa, a mother of 3, has lost 7 pounds and 2% body fat this past year.

#smallchanges-BIResults

truth…

…fat loss doesn’t require perfection

My clients have successfully lost body fat simply by including a lean protein source with every meal.

The point is to be more mindful and work on constantly making good, better, best food choices.

Phew…

Now that you have the cliff notes version of The Protein Secret part 1you can ask…

“Coach C, what does it mean to use the continuum to make good, better, best nutritional choices?”

Remember that bowl of Shredded Wheat soaked in skim milk with fresh berries that I used to eat for breakfast?

The “healthy” carbolicious cereal bowl is a GREAT choice.
It has fiber and some protein from cow’s milk.

(By comparison, a not-so-good choice—a high-calorie store-bought muffin full of unhealthy fats.)

Using the continuum model of good, better, best choices…

A BETTER breakfast choice than a bowl of cereal: a low-fat, high protein yogurt–like Siggi’s Icelandic or Fage Greek yogurt– and fresh berries. This option adds more protein and calcium.

Best option on the continuum: 4 egg whites, 1 yolk egg scramble with vegetables.
Egg whites are an excellent source of protein, one yolk provides 2-3 grams of protein, healthy fats and umami, and vegetables provide a variety of vitamins and minerals and can be checked 1-2 servings of vegetables at breakfast time.

Do you understand this concept of continuum?

Progress not perfection.

All my clients start at a different “nutritional age”.

And I get it… we moms are busy. (and some moms may not enjoy cooking 🙋🏻‍♀️…)

A client who consistently makes GOOD choices will begin to FEEL the results faster when he incorporates BETTER choices into most meals.

Look at this bar graph.

How can you start incorporating better choices into your diet?

Protein sources

I like to get my protein from a variety of sources, but here are some of my favorites:

• Smoked salmon on Ezekiel toast
• Grilled lean chicken, pork tenderloin,
• 93% ground turkey, chicken or beef (tacos, one-skillet meal)
• Tuna fish mashed with avocado (instead of mayo)
• White fish (so easy to bake in a foil packet!)
• Salmon (we have one Sitka Salmon share and have fish delivered monthly)
• The egg whites are scrambling
• Muffin pan egg white frittatas (can be made in large batches and frozen)
• Quinoa or farro, made from bone broth* (Quinoa has 9 essential amino acids…just like eating chicken breast!)
• Skyr or low-fat greek yogurt
• Spinach, kale, collard greens
• Jocko Mölk Whey Protein Powder (I ❤️ vanilla and chocolate flavor)
• Vital Protein Collagen Peptides (great option for vegans, also non-dairy)

*PRO TIP: Bone broth is a fantastic protein substitute for any recipe using chicken or beef broth/stock.

My recommendation to clients is to aim for 20-30 grams of protein at each meal (breakfast, lunch, dinner).

Start with a lean protein source. Other foods on your plate will also contribute to total protein intake.

Some examples of my protein-focused lean meals:

BREAKFAST —

One of my easy meals — smoked salmon on Ezekiel bread (a sprouted grain bread) with ¼ of an avocado spread, or sautéed spinach with a four egg scramble (4 whites:1 yolk).

Several days a week I opt for a protein smoothie: mix protein powder, water, ice cubes, 1/4 avocado, frozen strawberries. If I don’t have avocado on hand, use ¼ cup riced cauliflower (melted for better consistency, adds creaminess to your smoothie!)

My breakfast is time dependent (probably like yours) so I always plan and prepare so I can set myself up for success.

* PRO TIP: Think outside the box when considering breakfast options. I love making a quinoa bowl for breakfast and eating eggs for lunch. 🧐

LUNCH —

I usually pair a green salad with a lean protein (chicken, pork tenderloin, eggs, or white fish). My greens are usually dressed with balsamic vinegar, balsamic glaze, OR lemon with a light drizzle of EVO.

During the winter when I’m craving warm comfort food, I’ll steam a bag of mixed frozen vegetables and dress them with spices before adding my protein source on top.

LATE SNACK —

I like Skyr yogurt. It is high in protein and has a smooth, creamy consistency. I like to sprinkle fresh or frozen berries + cinnamon.

My newer go-to is mixing half a scoop of chocolate protein powder into plain low-fat greek yogurt + cinnamon + berries. It boosts protein intake to increase satiety, especially helpful if dinner is later than normal.

Rolled oats can also be my go-to. I’ll use oats as a base blueberries, cinnamon, a scoop of collagen peptidesand pour the unsweetened vanilla almond milk on top.

If I’m on the go, my favorite snack is a RX AM Honey Cinnamon Peanut Butter protein bar. (For me, an RX bar is an easy portion controlled snack that I can leave in my purse and won’t melt in the summer heat!)

DINNER—

We have a habit of cooking a big batch of food every Sunday (turkey chili, chicken Picadillo, beef stew, pulled pork, a chicken dish, pork tenderloins, etc) and eating for leftovers 2-3 nights in one week.

* PRO TIP: If possible, double or triple a recipe so you have leftovers to freeze. You’ll appreciate the ease of defrosting a home-cooked meal when a day doesn’t go as planned.

When the weather cooperates, we grill a lot: salmon, chicken, pork tenderloin, burgers (93% lean ground meat).

FAMILY FAVORITE — PANCAKES

Here is an example of how to turn a GOOD choice into a BETTER choice…

Kodiak Cakes are a favorite in our house. It’s a great source of protein that the whole family can enjoy, especially for my one picky eater.

One serving of Kodiak pancake mix has 14 grams of protein.

I mix in an egg (7 grams of protein), 1 Tbsp of flaxseed (healthy fat), ½ cup of canned pumpkin (vitamin C), 1 scoop of collagen peptides (complete amino acids), and 1 Tbsp of pumpkin spice seasoning (flavor). !).

The boys have NO idea how we make their cakes grow!

It transforms regular buttermilk pancakes from a good breakfast choice to a protein-packed, nutritious BETTER breakfast choice.

*PRO TIP — serve with a side of low-fat breakfast sausage or greek yogurt to top off your protein-packed meal.

My hope is that this article gets you thinking about how to make small, simple changes to your overall diet.

How can you make a better choice today?

Drop me an email, cassandra@activemomsclub.com if you are ready and willing to make changes to your nutrition and want guidance and support to reach your goals. ❤️