Protein | Freestyle Fitness Addiction

Posts Tagged ‘protein’

15 Tips for Accelerated Weight Loss

Sunday, August 8th, 2010

Want to shed weight fast? Here are some tips for accelerated weight loss. This is not necessarily a way to live 24/7, but they can help to get you over a hump if your weight loss is stalled, or if you *cough* come back from an Alaskan cruise and want to counteract the week of sitting on a boat coupled with multiple course meals at every glacier….

Eat 3-5 oz of lean protein per meal.
Increase meal frequency.
Ditch processed foods.
Ditch high carbohydrate foods, including breads, potatoes, and reduce consumption of fruit and nuts. Altering your macro-nutrients to a lower carbohydrate distribution can have a significant impact on your body composition!
Ditch sugar.
Load up on mostly non starchy veggies. My FAVORITE: a salad with spinach, cabbage, celery, arugula, jalapenos, broccoli, cauliflower, hearts of palm, a little artichoke, a little edamame, and some protein like hard-boiled egg whites, chicken, and turkey. With a lil bragg’s amino acid, a lil olive oil, a lil balsamic, and a lil lemon juice. TO DIE FOR.
Sleep more. I need to work on this!
(source)
Eat organic. Don’t poison yourself with pesticides! This hampers your body’s abilities to function optimally- including your metabolism.
Stick to low glycemic LOAD food.
Shoot for a ratio of Omega 6’s to Omega 3’s of 1:1. Most people consume a disproportionately high amount of Omega 6’s to Omega 3’s.
Increase your water intake. Insufficient amounts of water in your body will hinder effective breakdown of fat.
Reduce your sodium consumption.
Exercise 6 days a week- mixing higher and lower intensity cardio with weight training. Especially for folks who don’t do any sort of interval or strength training at all- this can help tremendously! And stretch. You want your muscles at their optimal length!
My client, Brendan, and me
Think positively. Be present. Smile and laugh. Stress increases cortisol, which can lead to increased cravings and/or increased fat storage. You don’t want this!
Keep a food and/or workout and/or emotion log to stay mindful and to discern patterns.

Tags: exercise, food log, glycemic load, omega 3's, organic, patterns, positivity, protein, sleep, veggies, water
Posted in Nutrition / Recipes, Training | 11 Comments »

Spinach Protein “Bread”

Wednesday, April 14th, 2010

I decided to make some spinach protein “bread.” Decided I needed something crunchy and wanted to sneak in some vegetables

So I tweaked my previous recipe: high protein, low carb mock focaccia.

Here’s what I did:

Preheat oven to about 400 degrees. Spray a pan with non-stick spray. In a bowl, mix:

1 tbsp baking powder
into ½ cup 0% FAGE yogurt.
Add: 1 tbsp unprocessed bran
½ cup Egg whites
2 tbsp Italian seasoning mix + oregano + parsley + garlic + pepper
2 scoops Unflavored protein powder (I used Jay Robb Unflavored Whey Powder)
1 large handful of spinach, torn into little pieces

Pour the mixture into the sprayed pan.

Let sit for about 5 min, then put it in the oven for about 15 min.

Here’s the awesome part (inspired by this post by Deb). This made it taste INFINITELY BETTER!..BEFORE I MADE THE SANDWICH, I TOASTED IT! OMG IT IMPROVED THE TEXTURE!! MUCCH BETTER! YAY!