Tuesday, July 16, 2013

Summer Weekly Challenge ~ #7

You are well on your way to being the healthiest version of you! How do you feel? What changes have you noticed?
After last week you are used to recording your food and drink intake. This week we are working on getting more protein into our daily calorie intake. Why?

Protein helps you gain muscle, lose fat (because you are gaining muscle) and helps keep you feel full longer. Also,  I have noticed that when I concentrate on adding more protein into my diet I omit the not-so-good-for-me carbohydrates like white bread, pasta and white rice. When I changed this small way to eat I NOTICED HUGE RESULTS IMMEDIATELY! Lucky for me those starchy foods are not my favorites so cutting way down on them hasn't been much of a challenge. My rule of thumb is to only eat carbs that are from fruits, vegetables and whole grains. **I always focus on what I am adding into my diet rather than what I am taking out**

So what are some proteins to concentrate on?
~Here are my go-to sources for protein that I eat weekly~

Breakfast Choices: egg white omelette, quinoa as oatmeal, Greek yogurt, protein powder smoothie, peanut butter, almond milk

Snack Choices: raw almonds, edamame, peanut butter (on apple), hard boiled egg, turkey slices, protein bar (just make sure it is low sugar), hummus

Lunch Choices: Tuna, salmon, chicken, quinoa, 

Dinner Choices: Pork, lean beef, (lunch choices)

Week 7 Challenge
  • Continue to break a sweat and pump your heart for one hour, five days a week.

  • Continue for AT LEAST five days a week have AT LEAST one serving of fruits and/or vegetables at EVERY meal.

  • For THREE days this week implement thirty minutes of strength training.

  • Drink at least EIGHT glasses of water EVERY DAY.

  • Each day that you exercise, spend an additional ten minutes doing CORE STRENGTHENING exercises. 

  • For SEVEN days write down everything you eat and drink. 

  • Focus on adding more protein into your meals. 

Don't forget to keep us posted on your success!!!

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