With a protein to fat ratio of 60:1, egg whites are unquestionably one of the purest forms of protein in the world. –Bodybuilding.com
I’m really amping up my workouts lately. My goal is to not only tone but build muscle. In order to build muscle it’s crucial to consume the right amount of protein and the right kind. Protein is known as the building blocks for bodily function and maintainance. It is necessary for the development and repair of hair, skin, eyes, muscles and organs.
Protein as Energy
Protein is used as energy when your body has used all of the carbohydrates and fats that you’ve consumed. I’ve read that using protein in this way is actually not good because your body needs protein for more important purposes, like rebuilding muscle tissue. However if you consume protein in excess your body will store it as fat and too much of it is harmful to your organs. So a healthy balance is vital.
3 Great Sources of Protein
- Egg whites. Everywhere I go I read that eggs are the perfect protein for a fit physique. They contain all of the essential amino acids needed to rebuild muscle and are one of the most efficient proteins in that they are readily used by your body for protein synthesis. Egg yolks have great nutritional value as well, but are high in cholesterol so keep the use of them down as much as possible.
- Chicken and Turkey breast. These low fat options are packed with protein. I suggest cooking enough at the beggening of the week to easily use on salads, in brown rice or for a healthy sandwich made with whole wheat bread. They are a great, easy way to add protein to so many dishes.
- Beans and Legumes. These are high in protein AND fiber. Fiber is a wonderful source of carbohydrates that helps keep you fuller longer and assists in regulating blood sugar. Kidney beans are a popular options for fitness enthusiasts as they contain 14 g or protein and fiber per serving.
What’s your favorite protein source?
Thanks for reading!
I’ve been thinking a lot lately about what is most important to people about getting in shape. What I mean by this is, what areas do you find hardest about getting in shape and therefore need the most support?
Motivation to workout is always tough for everyone no matter what your fitness level. But I’m pretty sure the hardest part for most people, myself included, is the dietary portion of getting, and staying, in good shape. Diet is a very complex subject and to get the best results dietary recommendations will vary from person to person. What works for me may not for you. That being said, here are a few simple tips on how to curb your appetite and lose some L-Bs:
- Don’t underestimate the power of water. Drinking water before meals helps your stomach feel a little more full before you start to eat so you won’t eat as much.
- Stock up on snacks that not only help you feel fuller longer but provide much needed nutrients that make you feel good. Here are my recommendations: -Nuts high in “healthy fat” like almonds and walnuts. -Baby carrots, broccoli, bananas and apples provide filling fiber and other important vitamins. Bananas and apples are my favorite on the go snack. – Yogurt, I’ve been eating almond yogurt lately as it is lower in calories and unhealthy fats that are found in regular yogurt however regular yogurt can also be a healthy choice. Always look at the labels to be sure you aren’t buying yogurt full of sugar, unnatural flavors and saturated fats. I like Silk almond yogurt and Fage Greek yogurt. With Fage you can spoon in as much or as little of the sugary fruit they provide, so it’s easier to cut out some of the calories.
- Recognize your weaknesses and make a strategy for how to cope with them. For example: If you’re a late night eater try to find healthy, low-calorie options to help you cope with those cravings. If, like me, sugar is your vice, again find healthy substitutions to appease that sweet tooth. Another simple but helpful tip is to try and find something else to do other than eat. When you start to have those unhealthy cravings occupy your mind with a book, a phone call to a friend you haven’t spoken to in a while or best possible scenario, workout!
I hope this helps you in some way. Do you have any simple weight loss tips you can share with us?
Holidays are always a tough time to try to stay on track with your diet. Add a “bunny” bringing massive amounts of delicious chocolate and candy to your house and it’s a whole new ball game. I don’t know about you but my sweet tooth is pretty massive. I already ate a couple Peeps today.
So here we go…
- Don’t get your kids too much candy! I’m guilty of this and have also been guilty of eating about half of the candy I buy them. So do yourself a favor and buy the requisite candy, just not too much of it. Perhaps add a non traditional gift in the basket like a book or last year I put seeds and some garden equipment in there. I know it sounds lame but it provides them a fun learning experience and God willing, they get the joy out of growing their own plants.
- Plan to be active as much as possible this weekend. This is always a good idea but especially when you have a party coming where you are likely to indulge. Getting active and therefore feeling healthy will help to curb bad craving and it will encourage you to stay on track. If it’s nice enough, get out and hike or go to the playground and do some HIIT while your kids are on the jungle gym. If not get to the museum, that always provides some good walking and education for you and the kids. Our favorite is the Museum of Science in Boston. If we have time and it’s nice out we walk along the Charles River. What’s your favorite museum?
- Saturate yourself with nutrient rich foods. I’m not going to deliver the classic advice that you should make nutritious choices in a party environment. First off, that would make me a hypocrite. I follow a pretty “when in Rome” philosophy when it comes to going to celebrations and eating out. However, I do recommend planning ahead of time by eating healthy, nutrient rich foods the rest of the weekend so you’re less likely not to over do it when you’re around the delicious appetizers, entrees and deserts that are sure to be served up on Easter.
Have a lovely and safe holiday everyone!
Fish is great source of lean protein, it can also contain a good amount of omega 3 fatty acids which is helpful in preventing heart disease and stroke. But not all fish are created equal. There are lots of variables that can make buying healthy fish a bit complex.
First, you want to avoid “tile fish”, such as sword fish, mackerel and shark. These contain more mercury than other seafood. Another consideration is whether to buy wild caught or farm raised fish. This is a bit more complicated. In the past wild caught was thought to be better because it is a natural product of our eco-system. However, in recent years with all of the contaminants found in the ocean and over fishing causing less availability of certain types of fish, it’s sometimes a better idea to buy farm raised. Although this has it’s drawbacks as well, including that they can escape into open waters and breed in eco-systems that are not their own, among other concerns… Basically there is no easy answer to this quetion.
Here are a few tips on how to buy healthy fresh fish at your local market:
- Ask if it’s from a sustainable environment. If the grocer doesn’t know ask him/ her if they can look into it for next time. This is both good to know and is a way to advocate for stronger demand of sustainable fish supply.
- Buy fish from the USA. The US has strict environment and food safety laws which help ensure you are buying healthy, sustainable seafood.
- Find out what seafood is overfished and avoid them giving them a chance to repopulate.
Here is one of my favorite recipes for one of the most healthy fish you can consume, Salmon.
1 1/2 lb. Salmon Filet with skin
1 tbsp. ponzu sauce
1 tbsp. minced ginger
Directions: Preheat oven at 400 degrees. Marinate salmon in ponzu sauce and lemon. Top with minced ginger and chopped scallions.
Bake for about 20 minutes or until fish is opaque in the middle.
So easy! I like to serve this with brown rice or quinoa and veggie of your choice. My family loves baked asparagus or broccoli.
Do you have any good seafood recipes you can share with us? Do you have any rules you follow when buysing seafood?
Thanks for reading!
We’re already a few weeks into spring so summer is getting near. I’m a strong advocate for being healthy and fit year round but also realize that’s not so easy for many people, myself included! With summer in our midst, the pressure is on to lose those extra pounds and stop eating the hardy and fattening foods we tend to crave in the colder months. So let’s get started!
I would love to hear from you and help you achieve your “fit bliss”. Please let me know a few things so I can better serve you. First, what are your current fitness goals? Second, what steps are you taking to achieve those goals? And finally, what would you like to see from this web site to help you achieve those goals? Writing it down and telling other people is a good start to holding yourself accountable for these goals and giving you more motivation to pursue and achieve your perfect fit.
I’ll tell you what my goals are, cut way down on processed sugar, get to the gym at least 4 times a week and most of all, better help YOU achieve your fitness goals. There’s not much more satisfying then when I hear from people who are inspired, motivated and most of all, SEEING RESULTS from the material I’m posting and advice I’m providing.
First step, when I get my workout in I will post it on Instagram with hashtag “fitbliss” and ask you to do the same so we can hold each other accountable.
I use Kodiak Cakes waffle mix to make these healthy, filling and delicious muffins. This mix is made from 100% whole grains, contains protein, calcium and is a healthy alternative to white flour.
2 cups Kodiak Cakes mix
1 cup soy milk
3/4 cups raw honey
1/4 cup butter
1 cup applesauce
1 tbsp. cinnamon
1 tsp. allspice
1/2 tsp nutmeg
2 cups crushed walnuts
Directions: Preheat oven at 350 degrees. Combine all ingredients and mix until smooth. Fill muffin cups about 3/4 full and bake for 14-18 minutes. Makes about 12 muffins.
You know the feeling. After treading your heels all morning you finally manage to pack yourself and your kids up to go to the gym only to realize you forgot an important piece of equipment. Your sneakers!
This is what happened to me on Saturday. It’s snowy here in New England so snow boots are the uniform right now. In an attempt to remember everything I need for my kids, I forgot my sneakers. I even went back in my house specifically to get my gym shoes and water bottle. I remembered the water bottle.
As frustrated as this scenario is, there is a solution.
Yoga. You don’t need sneakers, you don’t even need socks, to do a cardio boosting yoga flow. Here’s the routine I do to get my cardio in and strength training exercises to round it out. Sun Salutations are the back bone of this cardio boosting routine, if you do not know how to perform them here is a great instructional video.
- Stretch and warm up.
- Perform 3 sun salutations.
- Leg Workout.
- 20 squats.
- 10 front lunges.
- 10 side lunges, right and left.
- 10 back lunges.
- Perform 6 sun salutations.
- Ab workout.
- 20 basic crunches.
- 20 side crunches, right then left.
- 20 leg lifts.
- 30 second planks, regular and side.
- Perform 9 sun salutations.
- Arm workout.
- 10 push ups, 10 tricep dips (repeat twice)
- Perform 12 Sun Salutations .
Rest and stretch.
Thanks for reading!