I have been dying to share a recipe but that seems a bit anti-climactic after Monday’s post. Sooooo, let’s first talk a bit about protein, our next goal, and THEN I’ll get to the recipe, eh?
Hopefully by now you have approached several strangers in running shorts at Walmart. But for this next fit tip, I advise organic, so promptly leave Walmart and go to your local organic source. If you don’t have one, sniff, read your labels at your local grocery (some of you may not even have Walmart!) and do your best and leave the rest!
This next goal is to start getting good protein sources into your diet. The recommendations may surprise you, and make you wince at your food consumption in comparison.
When it comes to protein, your body uses it to build and repair tissues. It also produces enzymes, hormones, and other body chemicals. Protein is an important building block of bones, muscles, cartilage, skin, and blood. Protein is a "macronutrient," meaning that the body needs relatively large amounts of it, because the body does not store protein, and therefore has no reservoir to draw on when it needs a new supply. When I say large amounts, I mean it should be at the higher percentage of what you take in as opposed to fats and simple carbs like bread.
Protein does not build muscle. Protein is in the restore and repair business. The only way to build muscle, which burns fat, is exercise. Consuming protein after a workout is the best way to restore and repair muscle. Men need three daily servings of protein for a total of seven ounces. Women, and some older people, two daily servings for a total of five ounces. Some good primary sources:
Fish: Fish offers heart-healthy omega-3 fatty acids
Poultry: Eliminate most of the saturated fat by removing the skin.
Beans: Beans contain more protein than any other vegetable protein and are loaded with fiber.
Nuts: One ounce of almonds gives you 6 grams of protein, that’s a protein pack!
Whole grains: A slice of whole grain bread has 3 grams of protein, and also a fiber goodie
If you are a vegetarian, you likely know where to get your protein.
Now that I have given you the benefits of protein, let’s look at a supplement source! Protein powder. I do not recommend this as a primary source, but it sure works great in smoothies for a quick snack. Oh, did you want a recipe? How strange, I just happen to have one...
Sometimes a nap is just not in the schedule, so hello old friend...caffeine! If you love green tea fraps and/or coffee, you will love these recipes. And adding protein powder is pure genius!
Green Tea Smoothie
½ tsp. matcha green tea powder (what they use at Starbucks!)
2 oz. hot water
4 oz. milk
scoop of protein powder
sweetener of choice
ice cubes (a couple at a time to desired texture)
optional: vanilla extract, orange flavored stevia, fruit
Dissolve matcha powder in hot water
Add tea, milk, protein powder, sweetener and a couple of ice cubes to blender.
You may need to adjust milk/ice depending on whether you add fruit etc. This is the base recipe, make it your own, YUM!
Coffee Smoothie
½ cup strongly brewed coffee, this means double your scoops when brewing OR instant coffee (double strength) or expresso
½ cup milk
Scoop protein powder
sweetener of choice
ice cubes (a couple at a time to desired texture)
optional: vanilla, chocolate or coconut extract!
Brew coffee. Add Milk to blender first, then coffee, protein, sweetener, ice cubes and any additions for options. Again, this is the base, make it your own, YUM!
If you get a perfect variation, give it a share!
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