Posts Tagged With: Protein

Meal Prep is Your Friend

Aloha fitness friends,

One of the ways we can stay on track with our goals involves meal prep. Planning ahead helps with staying on track throughout the week. Planning ahead can also help with the monthly budget.

Those who fail to plan, plan to fail,”~Benjamin Franklin.

Americans spend approximately 1,000 a year on eating out (just lunch). The average meal out costs 10-22 dollars. If a person goes out to eat three times a week, that piles up to 3,200 a year. Imagine saving 1,000 to 3,000 a year.

Now let’s talk about the waistline. Many meals out have more sodium, fat, and calories than a home prepped meal. The portion sizes are often much larger in restaurants, enough for two to four people. Some are not as nutritionally dense as what you can make at home. The less nutritional content in our meals, the more we eat.

When I do not prep meals, I end up going out to lunch. When I go out to lunch I end up buying a salad for 7 dollars and fruit for 2-3 dollars. With that one meal I could have purchased a bag of apples, bag of spinach, dressing, and grilled chicken strips. I could have made 3-4 meals out of one. Fortunately I am on Whole30 again so there is no temptation to fast food. Yet if I were not doing Whole30 I would be drawn to the drive through experience and eat 2-3 times more calories than needed.

So what are you prepping this week?

I cooked potatoes, sweet potatoes, later this evening I will boil eggs, cook fish, and prepare other proteins. I will place spinach and arugula in sandwich bags. The goal is to have lunch and breakfast ready to go. I even started making my own coffee at home to save money!

P.S three rounds of Whole30 has produced 30 pounds of fat loss.

Cheering for you!


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21 day fix update

Hey fitness & wellness friends. I wanted to check in on you & see how you were doing. How is the nutrition going? Are you working out? I hope so. I’m cheering for you! 

Here’s my cheer face! 

You can do this!!! 😝

I’ve been doing 21 day fix. My friend let me borrow her DVDs and I didn’t have the containers to go with it. They are measuring tools and a meal plan. I truly believe I would’ve had better results if I had those tools and the following…

The ability to drink water all day. I work in a lab and some days I’m in the lab 4-8 hours. This means no eating or drinking. I am trying to find ways around it but it’s a struggle. I can’t drink water all day because…. 

It’s true! So it’s a work in progress. 

As far as actual results….drum roll please….

Lost about 6 inches, dropped one pant size. Not bad for 21 days right. Lost fat! You can see it in my abs, face, back. More muscle tone! Certainly a program I would recommend. Yet follow the meal plan! I’m sure that gives even better results. I’ve been eating healthy, just not a clean as the program says.  

So, if you’re looking for a program that will work your entire body and give you great results, try 21 day fix. I’m going to purchase it so I have the containers and more closely follow the program! 

Best wishes to you! You can do this! 

Oh here’s a snap shot of breakfast today…

Aria protein powder from Trader Joes (3 scoops=45 grams of protein). 

Cup of mixed berries (strawberries, blueberries, blackberries, raspberries, snozeberries (jkidding…)). 

Distillers water! 

It’s yummy! Not kidding. Best tasting protein I’ve had. 



Categories: Fitness, Motivation, Nutrition | Tags: , , , , , | 2 Comments

Building Muscle


Hello fitness friends. I did not forget about you! It’s been insanely busy. I’ve committed to making most meals at home and working out almost daily.

Tonight, I wanted to talk to you about building muscle. Muscle supports your skeletal system. Muscle helps your body burn fat. Muscle helps your body fight the aging process. Muscle is your friend!

I’ve been doing P90X2. If you know anything about P90X, it’s an intense workout. Version 2 involves more balance and stability. The goal of starting this program was to gain more lean muscle and decrease my body fat percentage. I’ve always been a mesomorph (muscular). I’ve had trouble gaining muscle without feeling bulky and boxy. So here’s my 411 on building muscle to get lean.

A. Diet Matters

Sugar, high glycemic foods, deep fried foods, and poor nutrition are not your friend:
If you’re eating poorly and lifting weights, you are more likely to have a layer or layers of fat over your chiseled muscle.

You need adequate protein consumption. It’s essential building block of muscle.

The recommended daily allowance (RDA) is 0.8 g protein/kg body weight or 0.36 g protein/lb body weight. If you’re lifting, you may want to increase your protein intake. Don’t overdo it, excessive amounts of protein for those with kidney problems or diabetes can experience health issues. Check with your doctor, trainer, or nutritionist about your intake. Protein supports muscle repair, increased growth and to protect against the strains of vigorous training.

Don’t starve:
You need to eat enough food. When your body thinks you’re starving, it begins to eat away at your muscle.

B. Increased Water

Drink it to flush toxins.

C. Rest Days Matter

Your body repairs during the times of rest. Muscle building requires that you give your body time to rest. Most people alternate training different groups on different days. It’s also beneficial to have one day with no training.

D. Challenge Yourself with Proper Form

I had a issue last year where I was doing good mornings and dead lifts with improper form. This caused strain in my back and a trip to the spine specialist. If you can, practice with a mirror. Get with a trainer. And never lift heavy weights without knowing proper form. It’s better to forgo the exercise than injure yourself.

E. Supplements

There are so many on the market. The only one I use aside from vitamins is L-Glutamine which helps muscle soreness, and repair; preventing muscle loss during exercise. I take Trans Alanyl Glutamine by Metabolic Nutrition.

F. Don’t Let the Scale Discourage You!

Muscle weighs more than fat, yet takes up less space. Grab some measuring tape. Track inches lost. Stop by your gym and have your body fat measured with calipers.

Just in case you’re wondering….5 weeks into the program and I lost 1-2 inches off the chest, waist, and hips. There have been 8 pounds lost.

P.S Please talk to your doctor before using any supplements or starting any weight lifting program.

Good luck my friends! Take care of your mind, body, soul, and spirit.




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Benefits of Protein


Hello my fitness friends. I wanted to do a post on protein. As I stated in the metabolism post, I need to eat more protein than carbs due to having a fast oxidizing metabolism. Every time I go to the vitamin store there is some new protein on sale. There is soy protein, whey protein, pea protein, and the list could go on and on….so I decided to write a post on protein.

Why do we need protein?

Protein is essential for muscle growth, repair, and even our hair is composed of protein. If we do not eat enough protein our bodies begin to break down our muscles to meet the bodies needs. If we are training hard, we need protein. If we are not training hard, we need still need protein. Our bodies benefit from the amino acids that are contained in protein. “Protein is a macro nutrient composed of amino acids that is necessary for the proper growth and function of the human body. While the body can manufacture several amino acids required for protein production, a set of essential amino acids needs to be obtained from animal and/or vegetable protein sources…The current recommended daily intake (RDI) of protein is 46 grams for women aged 19-70 and 56 grams for men aged 19-70...,”

Some benefits of protein?

Protein not only helps with muscle growth and repair, it helps you get more out of your workout. “Your muscles are like sponges for 30 to 45  minutes right after exercise, whether you’ve done cardio or strength training,” John Ivy, Ph D.  “Consuming protein after a workout can help with muscle soreness and increase lean muscle mass,” Fitness Magazine.

Protein helps keep blood sugar stable. Protein does not cause spikes in blood sugar. Protein rich diets are successful because they help maintain stable blood sugar. They are also effective because the body likes carbs for fuel, see the notes below on weight loss.

Protein may help with weight loss. For those with fast oxidizing metabolisms, eating protein with every meal helps the body not to store the unused carbohydrates as fat. When carbs are depleted from the diet, the body begins to use stored fat for fuel. I don’t recommend protein only diets. There are many complications that can come from only eating protein. Carbs are not the enemy. The goal is to eat good carbs, low glycemic carbs, and healthy proteins.

Protein helps fight off the hunger. It takes the body longer to break down proteins than other food sources. I’d prefer people ate more fiber, but healthy protein choices are good.

Good Choices of Proteins:

  • Lean Turkey
  • Organic Chicken
  • Organic/Free Range Eggs
  • Lean Cuts of Beef (in moderation-Grass Fed the best)
  • Wild Salmon
  • Tuna
  • Greek Yogurt
  • Non-fat/low fat dairy (in moderation-hormone free the best)
  • Peanut Butter
  • Quinoa
  • Almonds and/or almond butter
  • Other nuts: Pumpkin, Squash, and Watermelon Seeds, Peanuts
  • Tofu
  • Beans

You notice I did not put protein shakes on the list. I have not done enough research on them to post about them. There are many options on the list I provided. Some of them have a higher fat content so don’t eat an entire jar of peanut butter or almond butter. Almonds are wonderful, yet we can’t eat them like candy. They are good for us in moderation. No matter the choice of protein, moderation is still key.



Categories: Nutrition | Tags: , , , | 6 Comments

Simply Supplements

Pills Pouring out of Bottle

There are so many pills on the market. They are marketed to us to fix all our health problems. Are supplements good or bad? I will say there are some that are bad for us. I am not a fan of most diet pills. Especially those loaded with stimulants. I believe the best way to help the body is through whole foods. Supplements are not a cure. They are not to be used to replace proper nutrition. Our food contains most of the nutrition we need. If you have not seen Fat, Sick, and Nearly Dead, it’s a great documentary on how whole foods help to heal the human body.

Before taking any supplements, talk to your doctor. Do not just run out and take whatever is on the shelf or on this list. Many supplements can cause adverse side effects and interfere with prescription medications. I am not a physician nor am I here to give medical advice.

Here are some you may have heard of:


Acai is a berry found naturally in South America. If you ever get the chance to go to Brazil, you will find acai in fruit smoothies, drinks, in many places. Eating the fruit and drinking the juice are the most beneficial. Acai berries may be a good source of antioxidants, fiber and heart-healthy fats. People have claimed acai is a miracle superfood. Before you spend copious amounts of money on buying supplements, do some research. The best sources are natural sources.


Conjugated linoleic acids naturally occur in meats and dairy products. They are also found in safflower oil. CLA has received lots of good press for its ability to aid in the reduction of abdominal fat/body fat and increase in muscle tissue. CLA has been reported to reduce cancer risks, help with heart health, and much more. Should you run out and by some? I tried it and found it helpful with reducing body fat. However, once I stopped taking it, I gained fat back. My recommendation is to buy 100% safflower oil and use it in replacement of vegetable oil. It’s great for making salad dressing, to bake with, cook with, etc…I no longer take the supplement and use the oil. Safflower oil is high in fat, yet it’s a good fat.


Creatine is a compound synthesized (made) in the body and transported to muscle tissues where it fuels short bouts of intense energy production. To meet the demands of a high-intensity exercise, such as sprinting or power sports, muscles generate energy from chemical reactions involving adenosine triphosphate (ATP), phosphocreatine (PCr), adenosine diphosphate (ADP), and creatine. Stored PCr can fuel the first 4-5 seconds of a high intensity effort, but after that, another source of energy is needed. Source


Garlic promotes the well-being of the heart and immune systems with antioxidant properties and helps maintain healthy blood circulation. One of garlic’s most potent health benefits includes the ability to enhance the body’s immune cell activity.

The active component in garlic is the sulfur compound called allicin. Allicin is the chemical produced when garlic is chopped, chewed, or bruised. Allicin is quite powerful as an antibiotic and a potent agent that helps the body to inhibit the ability of germs to grow and reproduce. Source


Biotin is a coenzyme and a B vitamin, also known as vitamin H. As a supplement, biotin is sometimes used for diabetes, brittle nails, and other conditions (WebMD). It’s been used to deal with brittle nails, skin problems, hair growth, and much more. Biotin naturally occurs in food. here is some information from WebMD.

Biotin occurs naturally in many foods. Wheat germ, whole-grain cereals, whole wheat bread, eggs, dairy products, nuts, Swiss chard, salmon, and chicken are all sources of biotin. The biotin in food is usually attached to protein and has relatively poor absorption. Source


Many body builders take glutamine.

Glutamine is the most abundant amino acid (building block of protein) in the body. The body can make enough glutamine for its regular needs, but extreme stress (the kind you would experience after very heavy exercise or an injury), your body may need more glutamine than it can make. Most glutamine is stored in muscles followed by the lungs, where much of the glutamine is made.

Glutamine is important for removing excess ammonia (a common waste product in the body). It also helps your immune system function and appears to be needed for normal brain function and digestion. Source:


Some people pop pills instead of eating healthy. I am not against vitamins. I take multivitamins. However, many of the over the counter vitamins are not fully absorbed to provide maximum benefits. There are so many on the market and it’s best to do some research and find vitamins that dissolve easily within the body.


There are several forms of protein supplements; whey protein, soy protein, pea protein, and other vegetable proteins. Some people cannot tolerate whey protein and therefore choose vegetable protein. Protein is important for building lean muscle. Protein also keeps us full longer. Protein helps us to ward off cravings. We need to use caution when adhering to a high protein diet. High protein diets can lead to dehydration, and kidney problems. You can read more online if you search for high protein diets online. Also read the labels on your protein. Some contain additives, and preservatives that are not good for you.

Lastly, I will say it’s best to get nutrients from whole foods. If you choose to use supplements, talk to your doctor. Make sure if you are taking any prescriptions some supplements will cause adverse side effects. Supplements are not a quick fix nor a replacement for a healthy diet.


Categories: Fitness, Nutrition | Tags: , , , , , | 2 Comments

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