Note: There are good sources of protein and bad sources of protein… but how do you know which ones will make you fat and which ones will make you thin? Find out everything you need to know right Here: Healthy Sources Of Protein That Make You Lose Weight
Protein is very important for weight loss and muscle conservation, AND for living a HEALTHY LIFE.
Because proteins are present in EVERY cell of your body.
Protein is used to build, repair and maintain most tissues in the body including muscle and organ tissue. So having a healthy amount of protein in your diet affects your PHYSICAL health…
And it also affects your MENTAL and EMOTIONAL health as well because proteins are used to make enzymes and hormones. (that’s another great reason to eat a healthy diet — no more random mood swings!).
So how much protein should you eat? And what foods give you the best sources of protein to speed up your metabolism?
I’m going to tell you what I know about protein and you’ll find that my advice is all about BALANCE. I don’t lean toward high-protein diets where you eliminate carbs or low-protien diets, my diet is somewhere in the “middle of the road”.
The amount of protein your body needs is going to greatly depend on your activity level and whether or not you are doing resistance training.
I live a very active life and so I eat lots of protein at every meal.
Once I started eating protein with every meal, my metabolism skyrocketed and my body completely transformed.
Let me tell you why…
Protein is hard for the body to digest and it takes “work” to break it down. This “work” is actually a good thing because that means that your body will be burning calories to digest the protein, and it will also keep you full for longer because it takes longer to break it down.
Protein stimulates your metabolism, helps you feel full longer and helps decrease the desire to overeat. So that’s why I recommend that you eat SOME protein with every meal.
This may sound difficult, but the KEY is to make it CONVENIENT to eat protein at every meal by having lots of sources available at all times.
Now many people believe that eating protein means you have to eat the meat of an animal, but there are lots of other sources of protein as well.
Protein can be broken down into 5 categories:
>> #1. PLANT PROTEIN
Beans, lentils, soy, and quinoa — those are all plants that are very high in protein.
For breakfast I love to eat egg whites, vegetables, and canned beans. This gives me lots of protein that jumpstarts my metabolism for the rest of the day.
Of course, I only serve myself a “mini-meal” size portion so I don’t overeat.
For lunch or dinner, I love making a big pot of lentil soup with carrots, celery, parsnip and spinach.
Add some thai spice seasoning and you won’t believe how delicious it is! A big pot of lentil soup can feed you for days and give you lots of high quality protein.
I also get protein from nuts.
One of my favorite daily afternoon “mini-meals” is a piece of fruit with a handful of raw almonds.
Almonds do have protein but they are mostly fat, so it’s important to ONLY eat a handful. The protein from the almonds slows down my digestion and keeps me full until my next “mini-meal” 2 hours later. (When I only eat a piece of fruit without eating some nuts, I get hungry again in less than an hour.)
So those are some examples of how you can get high quality protein from plants.
>> #2. ANIMAL PROTEIN
Now the thing you need to be aware of with animal protein is that they can also come loaded with lots of saturated fat.
Saturated fat has been proven to increase your risk of heart disease, cancer, diabetes and obesity… so only eat “lean” animal protein. Fatty meats should be eliminated from your diet.
Always look at the ingredient labels.
Don’t eat processed meats that are full of salt, fat, and chemicals.
Hot dogs and lunch meats are the worse.
Whole chicken and turkey breasts without the skin are the best.
And don’t forget about fish!
Fish are an excellent source of animal protein and they have the healthy kind of fat – Omega 3s which have been proven to increase your immune system and your brain functioning, and they help you lose weight.
I eat lots of fish like wild salmon and trout, but I try to only eat tuna 1x or 2x a week because tuna is very high in mercury.
I keep frozen fish stocked in my freezer for those times when I can’t run out and buy it fresh.
But be sure it’s just whole, frozen fish without any chemicals. Those frozen fish sticks and breaded fish dinners are processed foods that are full of chemicals. In order to get healthy, lose weight AND KEEP IT OFF… processed foods should be eliminated from your diet.
>> 3. EGG PROTEIN
Egg whites are an excellent source of pure protein because once you remove the yolk, there is no fat or cholesterol – just pure protein.
Don’t just think about eggs for breakfast, I eat egg whites throughout the day. Sometimes I’ll make an egg white sandwich with tomato on sprouted wheat, whole grain bread (my favorite brand is Ezekial bread).
For dinner I’ll make an egg white scramble with lots of vegetables – you can season with curry or some other exotic spices for a delicious and healthy dinner.
And hard-boiled egg whites are the perfect “on-the-go” protein source because you can boil and peel them at home, then take them with you anywhere for a quick and convenient pure source of protein.
…If you haven’t already noticed, I’m a big fan of egg whites. Making them a part of my daily diet has given me a convenient source of high-quality protein any time I need it.
>> 4. DAIRY PROTEIN
Dairy protein comes from cow milk, and like animal protein it can also be very high in saturated fats.
So it is best to eat low-fat or non-fat dairy products such as cheese, cottage cheese, and yogurt.
Now personally, I don’t eat dairy because I have a dairy allergy.
Lots of women have an allergy to dairy and they don’t even know it.
If YOU have intense cravings for cheese, milk or ice-cream, then YOU may also have a dairy allergy too…
Yes, dairy does have protein but if that’s your excuse for eating pizza and ice cream… sorry! That doesn’t work.
You should really ONLY eat low-fat and non-fat dairy in VERY limited amounts…
And if you’re ready to let it go and cut dairy out of your diet for good, your body and the environment will both thank you.
>> 5. SHAKES
Protein shakes are another great source of quick, convenient protein.
Usually my second meal of the day is a protein shake with frozen berries and a splash of soy milk.
I love that I get to eat such a delicious and tasty “guilt-free” treat.
It’s a great idea to invest in a blender for your office AND your home… that’s right you should have one in BOTH places so you can make protein shakes quickly at any time of your day.
You can either get egg, soy, or rice protein shakes at your local health store or online. (Whey protein comes from dairy — see above).
Just be sure to read the ingredient labels and don’t buy any protein mix that has high-fructose corn syrup… because then it’s NOT healthy anymore.
So for every “mini-meal”, I recommend you eat one of these sources of protein.
It will keep you full for longer and keep your metabolism firing!
I know that there is a lot of confusion about what to eat for a healthy body, mind and spirit.
You’ll find that as you start paying attention and making CONSCIOUS choices in your diet and your HEALTH, everything changes…
Your thoughts change.
Your feelings change.
Your body changes.
And your LIFE changes.
You transform into the vibrant, healthy woman you have always known you are.
This is your true SELF shining through.
Thank you for shining your light and making the world a brighter place to be.
Love and Light,
From Sarah: I love Andrea – she’s lovely and she knows what she’s talking about – and her free newsletters will help you all by themselves – just go here to get them (and the free videos, too)-> To Andrea’s free newsletters