Beat the Travel Bloat

While I was out of town last weekend I started thinking about things that pertain to nutrition and traveling.  I made a mental list of all the things that I do differently now than I did several years ago.  Basically that means I have about 10 posts on diet and travel written in my head.  I'm going to try to condense them into one.  But it might turn into two.  Possibly three.  Hang with me while I empty my head into my computer.

I used to dread going on vacation.  I didn't dread the vacation itself, but I dreaded the deviation from my normal eating habits.  Can anyone relate???  A vacation from my every day life used to mean a vacation from my every day diet awareness too.  I hated knowing that I'd most likely come home feeling bloated, disappointed in myself, and unmotivated to get my nutrition back on track.  Seriously, for me, it defeated the purpose of going on a trip.  That was until about 4-5 years ago, when I discovered that there was a better way.  I call it, Plan - Prepare - and Stay Aware.  Catchy right?  Okay, let's break it down.

First of all, you have to plan.  I know it's fun to go to a new location and fly by the seat of your pants.  It's fun to try an exotic restaurant on a whim.  Trust me.  I know.  I get it.  And really, I think it's fine to do that on a vacation.  Maybe once or twice (honestly though, I just don't do it anymore because...situational eating).  But here's the thing, if you want to be able to stick to your eating habits (mostly), you HAVE to make a plan.  Get online and scope out all the cool restaurants in the area.  Then make a list of the ones that offer the kinds of things that will work for you.  But let's be honest.  I don't think there's a restaurant on the entire planet at which you wouldn't be able to order a salad topped with some sort of lean protein and vinaigrette on the side.  In fact, just on this last trip we ended up in a restaurant that didn't have that kind of thing on the menu.  I asked the server if it would be possible for them to make me a big green salad with sliced chicken breast on top.  No problem-O.  I was extra hungry, so I also ordered some roasted pumpkin and apples on the side.  I was more than satisfied with my meal despite the fact that everyone else was having deep fried...everything.  I walked away feeling extremely glad that I resisted the urge to partake of the battered, deep fried goodness.  Blech!  Figure out where you're going to eat and what you plan to order.  It sounds excessive, I know.  But it works.  I know it can get tricky when you're traveling with other people, especially when they all want to go to a restaurant that just doesn't offer what you need.  But here's your chance to exercise a little willpower and set a good example.  You don't have to be a downer or self-rightous about it.  Just figure out a way to hit another restaurant and order something "to go", and then go back and join your posse.  Will it irk some people?  Yeah, probably (and we'll talk about that soon), but that's their problem, not yours.  Do what works for you and let other people do what works for them.

Next?  You have to prepare.  What I mean by that is be prepared with snacks or quick meals for those times when the plan changes and you have to just roll with it.  Also, unless you have the willpower to skip the pancakes, waffles, and french toast, don't go out to breakfast.  I learned this little trick a loooooong time ago.  I just don't go out to breakfast.  Ever.  If I start the day with a high carb, high sugar, low protein breakfast, I'm doomed.  So I simply don't put myself in a situation where that could happen.  I always always always take my breakfasts with me.  Remember my oatmeal post?  I was dead serious when I told you that I eat it every single morning.  Regardless of where I am, I eat my protein oatmeal.  I call it...Proatmeal.  These are my proatmeals in Ziploc bags.  I just put them in a mug or a bowl and add hot water.  It's quick, easy, and healthy, and it allows me more time to fit in a substantial morning workout when I'm out of town.  And best of all, I avoid the temptation to order that giant stack of pancakes drenched in syrup.

Another important thing to plan is snacks.  I hate having to run into a gas station or gift shop or whatever to try and find a semi-healthy snack.  It's nearly impossible.  Not to mention the fact that you'll have hoards of candy bars and potato chips just begging you to purchase them.  I know that sometimes it's unavoidable, in which case you just do the best you can.  But the better option is to be prepared.  I like to make my own protein bars before I go out of town (let me know if you'd like the recipe).  I just throw a bunch of them in little Ziploc bags so that they're readily available.  Apparently I have a thing for Ziploc bags.  I also take nuts and beef jerky with me, and often times I'll take some clementines and/or dried fruit as well just to have on hand.  And remember those collagen protein chews I mentioned?  I usually take a whole bag of those bad boys as does my husband (we sort of have an unlimited supply).  Prepare prepare prepare.  I can't stress that enough.  Do your best to not get stuck in the gift shop.  Those stores aren't exactly conducive to healthy eating.

My last suggestion is to always be aware.  Be aware of what how you're feeling before you sit down to a meal or reach for a snack.  It's okay to cheat a little, but don't do it on the fly. Make it a conscious decision and then don't worry about it.  Here's a good example.  Last Friday, after an incredibly long day, the hubs and I finally headed out to get dinner.  It was 10:00 pm.  We ended up at a cute little Italian restaurant.  I was fine with that mostly because it was the only place we could find that was relatively quiet.  We were there to eat, but also to celebrate a little.  So, I quickly made a plan in my head that I thought would probably work.  Tomatoes on mozzarella slices as an appetizer, salad with chicken and prosciutto - dressing on the side as an entree, and whatever dessert looked good.  See?  Preemptive cheat.  It was a celebration, so I planned my cheat.  I also planned to only eat 1/2 of my dessert.  And that's exactly what I did.  How?  Well, I made the decision beforehand so I didn't have to grapple over having just one more bite. I made my plan and then I remained aware.  Now, that might seem like it would take the "fun" out of going out to eat, and you know, I guess for some people it might.  But if you are more committed to living healthfully and eating a healthy lean diet than you are to maintaining the "enjoyment" factor of food, it's a no-brainer.  Honesty, it's the perfect happy medium.  You don't have to give up every single indulgence, you just have to plan, and then you can choose your indulgences wisely.  It takes practice, sure, but habits are created by the things that you practice the most.  If you practice controlled indulgences and stay mindful of your actions, you'll be surprised how quickly it becomes a habit.  I have this little list of tips saved as an image on my phone.  I can't tell you how many times I've pulled it up and looked at it while I was traveling.  It's simple, but it works.

  

You can stay on track with your diet while traveling.  Really, you can.  I have more ideas on the subject (of course) and I'll get to them.  But I'd love to know what you think about this so far.  I'd also love to know some of your strategies for staying on track while you're on vacation.

The Latest and Greatest in Protein Supplementation

Holy crap.  It took me an entire week to get ready to go out of town for 4 days!  Every time we decide to go somewhere, I can't help but ask myself if it's really worth the effort it takes to leave.  Luckily, this time it was.  I went to Las Vegas with my husband for his company's annual convention.  Usually when I go, I spend the majority of the time hanging out by myself.  Which is fine.  In fact, often times I prefer that.  But for whatever reason, I decided to sit in on the meetings and presentations this year.  You guys, it was absolutely amazing.  His company (Visi Global) launched a protein product that literally blows everything else off the freaking planet.  And I'm not just saying that.  Really, I don't just use the products they offer because I can.  Actually, I only use 3 of the 7 they offer.  I'm a little picky about my supplements yo.

This new product I speak of is called Nufinna.

It's a collagen protein powder.  Why is collagen superior to whey or soy?  I'm glad you asked.  It's because of the level of absorbability.  See, protein structures are generally very large, which means that it's hard for them to get into your cells.  In fact, you don't actually absorb most of the protein you consume.  That's why it takes so much to be able to see a difference in your body.  But that's also tricky because you're dealing with calories too.  It's definitely possible to eat too many calories even if it comes from protein.  So lame, right?  But the collagen that's used in Nufinna protein powder and Probita protein chews is hydrolyzed.  That's a fancy way of saying that it's broken down into teeny tiny structures.  Tiny enough structures that your body can actually absorb 95% of it.  Let me show you how significant that is.  Here's a graph that shows the absorption percentages of commonly used protein supplements.

Um...yeah.  It's actually that awesome.  I've also been using Visi's collagen protein chews for about 6 months and I'm as much as totally convinced that it's a big part of what helped me lean out.

The new protein smoothie however, is a game changer.  Please trust me when I tell you that I would NOT promote a product on this blog that I didn't believe in and use myself.  Visi product or not, I will only preach to you about the stuff that I believe makes a difference and is worth trying.  And hey, if you really do want to try some without having to foot the bill, just say the word and I'll send a few packs your way.  Don't tell on me though.

Hydrolyzed collagen protein.  You don't have to take my word for it.  Do a little research and I think you'll agree with me that it's by FAR the best supplement you could add to your diet.

The trip was great, the information was even better.  Now, I'm not one to get all publicly mushy and sentimental about the man I'm married to, but I have to say that he was beyond brilliant.  I forget from one year to the next just how incredibly talented he is.  Proud is an understatement.  He was a freaking rock star!

Carbohydrate Tolerance

Need a good weekend read?  Check out this article about carbohydrate tolerance.  I'm not sure what camp I'm in on this kind of thing yet, but it's interesting stuff to think about.  

Have a good one.

Healthy Family = Happy Family

A few weeks ago, cute Haley left a comment about how she could start making healthy changes for she and her family.  Here's her question word for word:

" I'm learning... slowly! Do you have a menu somewhere on your nutrition blog that shows roughly what you eat daily? I need some ideas of actually healthy food, but that isn't completely out of reach for someone like me who still uses regular flour and sugar, etc. Baby steps! :) I need to basically start from ground zero and work my way up. How have you learned what ingredients (types of flour, sweeteners for recipes, etc) to use?" 

I'll bet that almost everyone has felt this way at one time or another.  It can be overwhelming to change your family's diet, especially if you have older kids who aren't interested in trying to do things a different way.  Little kids typically don't mind the changes and seem to adapt much better.  When I first set out to clean up my family's diet, my oldest son was about 5 (he's 12 now).  I'm not going to lie, it was hard for him then and it's hard for him now.  He's super picky and would rather not eat than try something new.  Seriously.  It's bad.  I have to handle him with kid gloves (I'll do a post about dealing with picky eaters soon).  But I think the key is to go slow.  Change little things first and then you can move onto more substantial changes.  But remember, do what works for YOU.    

One of the things I told Haley was that I think it's important to teach kids about nutrition and the importance creating life long healthy habits.  Teaching is different than controlling.  I teach my kids about healthy habits and feed them good wholesome food at home.  And then?  I don't worry about it.  They are free to make their own food choices when they are at a restaurant or a party or whatever.  Do they always make healthy choices when they're away from home?  Haeeell no.  But I really don't care because I know that the bulk of their diet is generally very clean.  It's not worth it to me for it to become a power struggle.  Someday I know they'll catch on to the idea that food should be used to nourish and fuel their bodies, and that the only way to do that is to make healthy choices.  But for now, I do what I can do when we're eating at home (which is almost always) and then I let them take the reins.  I don't want resentful kids.  I want capable, self-aware, health-conscious kids.    

Okay.  So.  You're starting from "ground zero."  How exactly is this supposed to work?  Actually, there are some easy things you can do starting today that will get you and your family on the path to healthier eating.  Here's a start quick list:

*Switch to unsweetened nut butters and unsweetened jams & jelly's.  

*Have your kids help you pick out some fun breakfast cereals with 5g of sugar or less (these days my limit is 3g and nobody really seems to notice or care).  

*Pack lunches for them instead of letting them eat school lunch. I know, it takes extra time and is a wee bit more expensive, but it's worth it in the long run.  Make their lunches fun and exciting and you probably won't get as much push-back as you might think.  I do let my kids look at the school lunch menu and choose 2 days that month that they might like to have school lunch.  It's become a perfect way for us to talk about the difference between carbs/fats/proteins, and it gives them a chance to put their knowledge to work for them.  Do they always choose what they agree to when we discuss it?  I have no idea.  That part is up to them.  Remember, we're teaching, not controlling.

*Make quick, healthy breakfasts an absolute MUST.  Get up 10 minutes earlier if you have to, but make sure everyone eats a healthy, nourishing breakfast.  One thing I do to make this happen is prepare early in the week.  On Sunday or Monday, I make a few batches of protein waffles, protein pancakes, super charged granola, or oatmeal jars (sometimes all of those things).  That way, there's no excuse.  The kids can just grab whatever I've made out of the freezer, throw it in the toaster or microwave, and add some fruit and nut butter.  Sometimes they actually like to take that stuff to school for lunch too.  BONUS!

*Know your meal options. It might surprise you to hear this, but I don't spend much time making fancy dinners.  I prefer to keep it as simple as possible.  Sometimes that means picking up a few decent-ish frozen meals from Whole Foods or Trader Joes for those extra crazy nights when I'm chauffeuring until 8:00.  We've chosen a busy, sometimes hectic lifestyle, and feeling like I had to make a perfectly balanced gourmet dinner every night would land me in the loony bin.  I do make sure that all of our meats, cheeses, and eggs are organic, but other than that, SIMPLICITY is the name of the game.  Some of my dinner staples are (and these might surprise you): 
-turkey burgers with fresh veggies or sweet potato fries  
-soba noodles with marinara sauce and chicken (our take on Chicken Parmesan) 
-baked salmon with a sauteed vegetable mix 
-scrambled eggs, toast, and fresh strawberries (no joke, we eat it at least once a week)
-grilled chicken breasts, asparagus spears, & brown rice (another easy favorite)
-breakfast burritos with turkey bacon and fresh vegetables
-steak, baked potatoes & steamed broccoli (organic, grass fed beef is pricey, so we do this maybe once a month)
-oatmeal bar (we love this so much we had it on Christmas morning).
-turkey sandwiches
Simple, right?  Seriously, dinner doesn't have to be impossible. Go back to the basics.  You'll be surprised how easy it can be.  

*Be prepared.  This one is the most important of all.  I can give you eleventy-million reasons NOT to eat fast food.  And yet, I occasionally find myself resorting to Wendy's.  Why?  Because I wasn't prepared.  I didn't think through the week and prepare the way I should have.  That's truly the ONLY reason I ever end up in a drive through.  Well, that and the fact that sometimes things just don't go the way you planned.  But here's where the concept of eating 90% clean 100% of the time comes into play.  If you're feeding your family clean, wholesome foods 90% of the time, those occasional emergency runs to Arby's don't matter.  Really, they don't.  Sometimes even the most prepared people scrap the plan and head to the nearest drive-through.  Try your best to stick to the plan and have healthy foods ready to go.  And then just roll with the punches as they come.  If you're prepared, they won't come very often.

I'll do another post about the next round of steps to take in healthifying your family, but I honestly feel like the steps I've listed here will make the biggest difference.  Maybe don't try to change them all at once.  Pick one or two to focus on, and when you feel like you have those down, add a few more.  Be patient and forgiving with yourself, and have fun figuring this stuff out!  Let me know how it goes.

Chicken Berry Salad

Need a good power lunch?  Try this.

Chicken berry salad with feta flax seeds and red onions.  When I don't have left over chicken, I just use tuna fish or cottage cheese.  For dressing, I like Lite House Fuji Apple, or Newman's Own Raspberry.  Oil and some kind of sweet vinegar would be great too.  When I'm feeling crazy I toss a few chopped pecans in as well.  

Me + Oatmeal = Happy

Don't you hate it when people say, "breakfast is the most important meal of the day?"  It's so cliche.  Unfortunately it's also true.  I'm crazy obsessive about eating within 20 minutes after I wake up.  Why?  Well, because I've just gone 7-8 hours (on a good night) without food, and when you're used to eating at least every 3 hours, that seems like a really long time.  It's also nice to have something to look forward to after having my daughter's feet jammed into my back for half the night (she's very stealth-like when climbing into my bed around 2 am).

For the past 4 months, I've been getting up 30 minutes before my kids for ONE reason.  To eat my oatmeal. I love having time in the morning to not have to hear my children fighting fuel my body properly, not just for my approaching workout, but for my entire day.  And yes, I eat oatmeal Every.  Single.  Day.  No food on the entire planet is more nutritionally perfect than oatmeal to start off the day.  Or OR to eat for dinner on those nights when you have no choice but to order pizza for the kids.  Which may or may not have been exactly what I did yesterday.  Just sayin. 

At any given time, you'll find between 2-5 of these jars in my fridge.  They seem to disappear rather quickly though. 

I make these several times a week and I just use dry erase markers to write the flavors on them.  Most of the time I simply grab one out of the fridge, throw it in a small sauce pan to warm it up (sometimes I add a little water to thin it), then I add the fixins.  Berries, bananas, nuts, raisins, coconut flakes, freeze dried fruit...there's no limit to the different variations you can come up with.  I have seriously even had DREAMS about making crazy oatmeal flavors.  And by crazy I mean Cranberry Bacon Applesauce.  Mmmmmmm (much sarcasm intended)!

I always use the same basic recipe (below).  Sometimes I swap out different flavors of protein powder, but the rest is pretty consistent.  However, a few months ago I discovered sugar free Torani flavorings.  Oh. My. Heck.  They have changed my life forever.  Now, in full disclosure, they aren't exactly what you would consider to be a "healthy" food item.  At all (helloooooo Splenda).  But I use such a small amount that I feel like it's okay.  In fact, it's the only time I use any kind of sweetener at all.  And you guys, the flavors are TO DIE for.  I have an entire cabinet in my kitchen dedicated to these babies.  There's a big sign above it that says, "Mama's Happy Cabinet."

You thought I was kidding, right?  My friends, I don't kid about guilty pleasures such as these.  

You can buy Torani Syrups online, but I get them at a place called Pirate O's (it's a local shop here in Salt Lake).  I haven't checked out where else they're sold, but I'd venture to guess that it wouldn't be hard to track them down.  And crazy thing, right now World Market has them in their stores.  I got Strawberry and Salted Caramel over the weekend (Zohmahgah!!!).  They retail for about $8.00 per bottle and they are worth every single penny.

Here's the basic recipe I use.

Refrigerator Protein Oatmeal
1/2 cup dry oatmeal (I use gluten free so my son can have it)
1 scoop protein powder (any flavor - vanilla is most versatile)
1 Tablespoon chia seed or ground flax seed
1/8 teaspoon salt
1/2 teaspoon cinnamon
1/4 cup almond milk
water to thin (about 1-1 1/2 cups - it should be pretty thin)

Directions: Add dry ingredients to jar.  Then add wet ingredients to jar.  Mix with a spoon to loosen oats from the bottom.  Place lid on jar and shake until mixed thoroughly.  Stash in the fridge over night.  In the morning, dump oatmeal into small sauce pan and add almond milk or water to thin if needed.  Heat on medium for 5-8 minutes or until it reaches desired temperature.  Add Torani flavoring (2-3 Tablespoons - I just eyeball it) and any mix-ins.  EAT!!!!!

-Sometimes I add the Torani syrup before I put it in the fridge so my kids can just put it in a bowl and warm it up in the microwave without having to deal with the giant Torani bottles. 

These are my favorite combinations so far (PP = protein powder).
*Banana PP, caramel Torani, bananas & chopped walnuts (tastes EXACTLY like banana bread).
*Vanilla PP, coconut Torani, raspberries, coconut flakes & lime zest.
*Vanilla PP, almond Torani, peaches (I just use the frozen kind) & blueberries.
*Vanilla PP, white chocolate Torani, strawberries & chopped almonds.
*Chocolate PP, 1 tablespoon peanut butter, sliced bananas & dark chocolate chunks (no Torani on this one).
*Vanilla PP, cinnamon brown sugar torani, chopped apples & pecans

And now you can see why I have no trouble getting out of bed in the morning.

Here's your homework assignment: come up with some creative protein oatmeal combinations and send them to me (email or just leave a comment).  Anyone who turns in their homework will get a whole bag of chocolate protein chews in the mail.  No joke.  Get cookin people.  I need some new ideas.  

The Nuts and Bolts of Macronutrients

My friend Amberly left a comment today asking about macros (macro nutrients).  I realized that I probably should have started this blog off with a post about macro nutrients because you really have to understand them before you can begin to eat "intentionally".  You have to know what you should eat and when you should eat it (we'll get into nutrient timing later).  So, here's a simple macro nutrient breakdown that I stole from fitday.com. 

The 3 macro nutrients are protein, fat, and carbohydrates all perform essential roles in the human body. Macro nutrients are the main components of our diet. Our bodies require others nutrients as well, such as vitamins and minerals. However, these are needed in much smaller quantities, and thus are referred to as micronutrients. All three macronutrients are needed in the diet, as each perform vital functions in the body.

1. Protein

 Amino acids are the building blocks of protein. They are linked together in complex formations. There are 20 different amino acids, 9 of which are considered essential because our bodies cannot produce them naturally, and therefore they must be obtained through the diet. Proteins that contain all 20 amino acids are called complete proteins. Complete proteins are found in animal products such as meat, eggs and milk.

Proteins crucial role in the body includes building, maintaining and repairing body tissue. It is especially important to physically active individuals whose muscle tissue is constantly in need of repair. Protein has other roles in the body. All enzymes and hormones, which perform vital functions, are proteins. In addition, proteins are used to aid in the immune process.

2. Fat

The misconception about fat is that it is always bad for you. In fact, fat is essential for maintaining a healthy body. Your diet should consist of about 20 percent fat. The trick is to eat more of the good fats and less of the bad fats. Saturated and trans fats should be avoided while increases levels of unsaturated and the essential fatty acids, such as omega 3 and omega 6, can be good for you. Replacing sweets and high fat meats with foods such as nuts, avocados, and olive oil will help shift the balance away from unhealthy towards those fats that are useful to the body.

Fat has many roles in the human body. One of fats main functions is protection. This includes insulation to keep body temperature and cushioning to protect body organs. It also promotes growth and development, as well as maintaining cell membranes. Fat, in addition, plays a vital role in the digestion of vitamins. Vitamins A, D, E, and K are fat soluble vitamins, meaning they need fat in order to be absorbed into the body.

3. Carbohydrates

Carbohydrates are the main energy source of the body. They are chains of small, simple sugars that are broken down and enter the body as glucose. Glucose is essential for the body, as it is the preferred source of energy in our brain, heart and central nervous system. For this reason, your diet should consist of at least 45 to 65 percent carbohydrates.

Carbohydrates are found in many foods. However, you should stay away from sweet foods with excess sugar. Instead, opt for healthier options like fruits, vegetables, beans and nuts, as well as whole grains. These foods also contain fiber. Fiber cannot be digested by you body. However, fiber aids our intestine in expelling waste and can help lower cholesterol.

So, the next step is figuring out how much of each of these you need.  A good place to start is here.  There's a program that will help you calculate how many calories you need every day, and the percentages of calories that should come from carbs, fats, and proteins.  Depending on what your goals are, it may or may not be important to stick to these numbers religiously.  For me, it was extremely important.  I wanted to make very specific changes to my body, one of which included ADDING lean mass.  That required me to slowly increase the amount of calories I was eating every week in addition to increasing the intensity of my workouts.  I HAD to stay in a caloric surplus in order to gain mass.  I went from eating about 1350 calories/day, to eating about 2300 calories/day over the span of about 2 months.  I find now that if I eat any less than 2000 calories/day I don't have the energy I need to get through my workouts (I'm 5'1", so that's a LOT of food).  At some point I'll probably want to gain some more muscle, but right now I'm happy to maintain.  Gaining muscle is HARD and I'm having surgery in a few weeks (don't worry, nothing major), so I won't be able to push myself very hard in the coming months.  Seriously though, I still can't believe how different my body looks than it did 6 months ago.  You CAN change your physique.  With the right kind of workouts combined with the right diet and correct nutrient timing, you'll be amazed at what you can do.

Just to give you an idea of what a correctly planned out diet should look like, I want to show you my meal plan from about a month ago.  I was eating about 2000 calories/day at this point.  Unfortunately my scanner is from the dinosaur age, so you'll have to settle with a snap shot from my cell phone.

My amazing fitness/nutrition guru, the lovely Kat Morrill (she's not quite that tan and greasy in real life - she IS that ripped though) over at Total Health and Fitness put together my meal plans and workout routines.  I can't say enough good things about her.  She is hands down the most knowledgeable person I've ever met in this industry, and definitely the most talented.  She literally changed the way I look at diet and fitness.  I mean, I guess I had all the pieces of the nutrition puzzle, but I had been putting them together wrong for a long time.  She also helped me realize how much I miss working in the health/fitness arena (more on that soon).

Hopefully this post has given you a starting point with your diet.  One thing I've learned for sure is that the progress you make or don't make in terms of changing your body composition are DIRECTLY correlated with how strictly you adhere to your diet plan.  I can honestly say that you'll get out of it what you put into it.  Don't be that person who's always looking for an easy way out or a quick fix.  There isn't one.  I promise.  Getting fit and healthy only happens with commitment and consistency.

*For those of you who live in Utah (sandy/draper area), my gal Kat is opening her own studio in a few weeks.  It's going to be absolutely amazing!  Her focus will be strength and metabolic classes (HIIT, TRX, weight lifting, power yoga, etc.).  I'll post more info asap.  You can also contact me by email (annielewis@mac.com) if you want info about her personal nutrition/fitness consultations.    

Product Love - Muscle Egg

One of my childhood friends came over today.  She recently started a weight lifting program and let me tell you, it's working for her.  She is feeling and looking amazing (Kell, I'm not just saying that - you look fabulous).  We got to talking about protein and how crucial it is to get the right amount on a daily basis.  As a rule of thumb, I aim for about 1 gram per pound of body weight every day (at least).  I have been supplementing with protein powder, but I haven't wanted to use it more than once a day, which led to a problem.  Getting enough protein was HARD considering I'm not a huge meat eater and didn't want to overdo it on the powdered stuff (let's face it, that stuff is pretty darn processed.).  Until I discovered this supplemental gem.

Holy Muscle Egg batman!  This stuff is amazing!  Don't be freaked out by the fact that it's a giant jug of egg whites.  Seriously, don't.  They're pasteurized and flavored and taste. like. heaven.  I like to just mix mine with a little almond milk and drink it like a shake after my workout.  I've also made pancakes, waffles, protein bars, and about a million other things with it. My kids like to pour it in a pan and scramble it up for breakfast (chocolate scrambled eggs - mmmmmm).  I know, it sounds sick and wrong, but I assure you it is not.  It is the best meatless, dairy-free supplement I've ever come across.  I order it online (it's a Utah based company so it always arrives super fast), but just today I found out that they actually do sell it in a few stores.  You can find a list of retailers at Muscleegg.com.  Their website also has a bunch of recipes.  Everything I've tried from there has been out of this world delicious.  My favorite flavors are Pumpkin Spice and Chocolate.    At 25 grams of protein per cup (0 carbs, 0 sugars), I'm saying it's a keeper.  Don't be scared.  Just try it.  I PROMISE you'll be pleasantly surprised.

Chocolate Muscle Egg Pancakes.  No syrup necessary.  Heck, you don't even need a fork!  I like to slap a little nut butter on there and top with some sliced bananas.  Or OR I spread some cottage cheese on top and sprinkle with some blueberries & chia seeds, in which case I roll it up like a burrito and scarf.  So many possibilities.