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AILUENE SparkPoints: (8,752)
Fitness Minutes: (10,756)
Posts: 8
7/21/13 4:42 P

If you like fish, I find that keeping packets or cans of tuna around is really helpful for a protein kick. Just pop one open and eat it straight from the container. Nutritious, easy to store, and don't have to worry about cooking or anything! Plus it's relatively low-cal and fills you right up. emoticon

Edited by: AILUENE at: 7/21/2013 (16:42)
Little steps, big victories.
It's never too late for you as long as you put your mind to it.
DESTINEE318 SparkPoints: (4,564)
Fitness Minutes: (3,010)
Posts: 98
7/18/13 12:12 A

definitely gonna try the protein powder! emoticon

"What you can't say owns you. What you hide controls you."

"The world is enveloped in your kind beauty and all the features that people tend to overlook because of the veils of judgement that they have placed before their eyes."

"If you aren't happy about something in your life... change it"

TRIATHLETEGIRL SparkPoints: (39,255)
Fitness Minutes: (47,086)
Posts: 321
7/17/13 1:27 P

As a vegetarian and boarderline vegan, I have to throw in the vote for protein powder. Mix it up in a little oatmeal or almond milk and boom! you have 25 grams of protein already down the gullet!

DESTINEE318 SparkPoints: (4,564)
Fitness Minutes: (3,010)
Posts: 98
7/17/13 7:02 A

Ive been eating more eggs and I realized that they are killing me on my cholesterol. I have high cholesterol and the nutrition tacker has me between 0-300 day. two eggs put me over 400, so im still learning. I need to eat more beans. Im working on that right now. emoticon

"What you can't say owns you. What you hide controls you."

"The world is enveloped in your kind beauty and all the features that people tend to overlook because of the veils of judgement that they have placed before their eyes."

"If you aren't happy about something in your life... change it"

MYKIDSRSWEET SparkPoints: (12,017)
Fitness Minutes: (7,799)
Posts: 366
7/16/13 5:24 P

I add a lot of beans...black, pinto, refried and have hard boiled eggs on my salads.


KOMTRIA Posts: 363
7/16/13 9:13 A

I add one scoop of biochem chocolate fudge protein powder to my morning coffee. Mix a little with coffee to make a paste then fill the cup the rest of the way with coffee. This is also my go to pick me up if I get a 3 pm energy slump. This really helps me get me in the ranges I want to be for protein consumption.

The journey is as important as the goal.
DESTINEE318 SparkPoints: (4,564)
Fitness Minutes: (3,010)
Posts: 98
7/16/13 7:25 A

Thanks Bunnie! Yeah thats what I am going through. Its a learning process. I celebrate my successes and tweak the not so great moments. I figure I have to be doing better now then a week ago when I didnt measure anything lol. emoticon

"What you can't say owns you. What you hide controls you."

"The world is enveloped in your kind beauty and all the features that people tend to overlook because of the veils of judgement that they have placed before their eyes."

"If you aren't happy about something in your life... change it"

BUNNYKICKS Posts: 2,359
7/15/13 6:40 P

I used to find getting my minimum protein to be quite a challenge (and sometimes I still do) - I guess because "protein" items tend to be higher in calories than veg and fruit, so i'd cut my meat portions way back, increase my veg, and.... yeah. Not good enough! So I have been very conscientiously working on my protein intake, with my fallbacks being:
- Eggs - 1-2 eggs for breakfast really starts the protein count for the day out right!
- Yogurt - not as proteiny as eggs, but still, it's a good choice
- Tuna - low cal, lots of protein.
- Fish in general is good protein!
- Beans and legumes - a handful of black beans in my salad improves its nutritional profile
- Avocado - on the high-cal side, but a veg that actually has decent protein!
- Cheese - ok, high cal (especially full-fat, which is all I will eat) BUT i eat it INSTEAD of "dessert" - fruit and cheese, or wine and cheese... good choices for my end-of-day snack when I'm a little low on protein.
- FULL SIZE serving of lean meat - 6 ounces of chicken or pork or beef (maybe more!). Especially on days where my brekky/lunch protein was on the low side, I no longer skimp out on the meat at the evening meal. Instead, I trade out the carb (i.e. the potato, rice or pasta) to save calories and enable me to double up on the meat. Carbs, I get enough from the veggies....

Goal 1 - break 200 (46 pounds lost)**DONE**
Goal 2 - leave obesity behind (BMI 29.9, at 185#) **DONE**
Goal 3 - BMI = Normal (154# or less)
DESTINEE318 SparkPoints: (4,564)
Fitness Minutes: (3,010)
Posts: 98
7/15/13 2:45 P

Right now, I have a regular diet. I am just trying to lower my calories under 1550 and the protein seems to take up such a large part of the content that I seem to be sacrificing it for volume atm. Its a learning process.

"What you can't say owns you. What you hide controls you."

"The world is enveloped in your kind beauty and all the features that people tend to overlook because of the veils of judgement that they have placed before their eyes."

"If you aren't happy about something in your life... change it"

LITTLE1DER Posts: 934
7/15/13 1:27 P

Probably the best way to boost your protein is by increasing the servings you are having of the things you like. Are there dietary issues? Are you Vegan or Vegetarian? There are plenty of protein fortified foods these days from shakes to granola bars to cereal.
Eggs or egg whites are my personal go to when I need a boost. That and Greek yogurt-add a handful of berries and a handful of seeds or granola and you have a very filling snack!

When I wake up in the morning till I lay my head to rest, everyday of my life I am blessed!
DESTINEE318 SparkPoints: (4,564)
Fitness Minutes: (3,010)
Posts: 98
7/15/13 10:56 A

Thanks for the wonderful ideas everyone! emoticon

"What you can't say owns you. What you hide controls you."

"The world is enveloped in your kind beauty and all the features that people tend to overlook because of the veils of judgement that they have placed before their eyes."

"If you aren't happy about something in your life... change it"

KELLY_SP SparkPoints: (109,924)
Fitness Minutes: (135,150)
Posts: 9,500
7/15/13 8:17 A

Here is some additional information that may help.

www.sparkpeople.com/resource/slideshow.asp
?show=92


Be well,
Kelly

"We either make ourselves happy or miserable. The amount of work is the same." Carlos Castaneda

Live Kind. Laugh Often. Love Always.
COANNIE SparkPoints: (9,512)
Fitness Minutes: (9,064)
Posts: 241
7/14/13 10:48 P

I make a greek yogurt smoothie with frozen fruit and chia seeds. It has a 26 grams of protein, it's very simple: 1 cup frozen fruit, 1 cup greek yogurt, 2 tablespoons chia seeds. I use stevia for sweetener. Awesome for breakfast.

Today's excuses are tomorrow's regrets dressed in disguise.

If you eat crap, you feel like crap and that makes you want more crap.
STARCROSS SparkPoints: (63,045)
Fitness Minutes: (78,124)
Posts: 721
7/14/13 1:13 P

I am a vegetarian that has a problem getting enough protein at times. My go to is protein powder. I don't use it often but it sure does the trick.

DESTINEE318 SparkPoints: (4,564)
Fitness Minutes: (3,010)
Posts: 98
7/14/13 12:55 P

Much thanks Phoenix. Ive just started buying it and I bought a new blender. Im making smoothies which I love and I got a really good recipe for ranch dressing (which I love!) that uses greek yogurt instead of mayo or sour cream.

Low Cal Ranch Dressing;
This whole jar of ranch is only 1.75 grams of fat and 255 calories! 1 cup dannon oikos plain greek yogurt, 1 packet hidden valley ranch mix, 1/2 cup 1% milk. Whisk together, chill 1 hour before use. Perfect consistency and tastes better than bottled!

"What you can't say owns you. What you hide controls you."

"The world is enveloped in your kind beauty and all the features that people tend to overlook because of the veils of judgement that they have placed before their eyes."

"If you aren't happy about something in your life... change it"

DESTINEE318 SparkPoints: (4,564)
Fitness Minutes: (3,010)
Posts: 98
7/14/13 12:51 P

Thank you Jenni, Im doing most of that. Im sure ill get better as I go and better at planning. I like the Parmesan cheese suggestion. I love it! Ill be more aware as im shopping!

"What you can't say owns you. What you hide controls you."

"The world is enveloped in your kind beauty and all the features that people tend to overlook because of the veils of judgement that they have placed before their eyes."

"If you aren't happy about something in your life... change it"

JENNILACEY SparkPoints: (80,279)
Fitness Minutes: (85,382)
Posts: 2,489
7/14/13 11:19 A

Lean meats (chicken, turkey, pork, fish/seafood, lean beef).
Dairy (milk, Greek yogurt/reg yogurt, low fat cheeses; cottage cheese, part-skim ricotta, part-skim mozzarella, parmesan, low fat chedder, etc.)
Legumes/lentils
Eggs/egg whites
Whole grains
Seeds/nuts/nut butters

Edited by: JENNILACEY at: 7/14/2013 (11:20)

Take your focus off the Marshmallow.

www.leangains.com/2010/01/marshmallo
w-test.html


"Toning" is marketing muscles to women who are afraid if they pick up a barbell, they'll leave the gym looking like She-Hulk. It doesn't happen, what does happen is you get results. Lifting Barbie weights does nothing but waste time.
MY_TRUE_PHOENIX SparkPoints: (8,250)
Fitness Minutes: (8,689)
Posts: 7
7/14/13 8:38 A

Greek yogurt is a great source of protein. It has about 17g of protein per 6oz serving.

DESTINEE318 SparkPoints: (4,564)
Fitness Minutes: (3,010)
Posts: 98
7/14/13 8:21 A

I have been on Sparks for about a week now and I find I'm having trouble maintaining an adequate protein level. my totals always seem to be just above the minimal or under. Any suggestion on good sources of protein that will help me with this? emoticon

"What you can't say owns you. What you hide controls you."

"The world is enveloped in your kind beauty and all the features that people tend to overlook because of the veils of judgement that they have placed before their eyes."

"If you aren't happy about something in your life... change it"

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