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Need to cut back on fat and eat more protein



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VMCKINLEY
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5/29/14 7:27 P

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ate to much fat today & I need to eat more protein,but having a hard time getting enough protein



HHUGHES71
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12/31/13 9:36 P

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I love Perky Turkey Jerky. This helps me get in my protein w/ out adding all of the fat. We have also made the switch from pork bacon to turkey bacon in our house. When I use shredded cheese, I use the fat free cheddar from Kraft. I also use the lite in sour cream and cream cheese when I use it. Making small changes like that can help add/ reduce what you need.

Heather

With my feet on the ground and my heart attuned, I will reach for the stars (Camp Motto from Camp Crestridge for Girls in NC).

The sovereign Lord is my strength. He makes my feet like the feet of the deer and enables me to go on the hike. Hab 3:19


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ELENGIL
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12/31/13 5:42 P

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Quinoa is a great source of non-animal protein.



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ALGEBRAGIRL
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12/30/13 8:15 P

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Egg Beaters. Non-fat yogurt (preferably Greek Yogurt like Fage). Non-fat cheese (I put it in my salads). Poached skinless chicken breasts (meat has fat, not much leeway there...)

Edited by: ALGEBRAGIRL at: 12/30/2013 (20:15)


NIRERIN
Posts: 11,720
12/30/13 9:15 A

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if you won't share your tracker, then look through your day for the three biggest fat numbers. do one of three things with those foods.
1. eat less of it. if you're using a Tablespoon of oil to cook in, using a teaspoon will save you 80 cals. if you are eating a cup of something, eat 3/4 or 7/8 cup.
2. look for a different brand or flavor. the next time you head to the store do some label reading instead of grabbing what you usually do. pasta sauce with meat or cheese in it tends to be higher in fat and sodium than the veggie or mushroom flavor and there can be quite a difference between brands as well.
3. replace that food with something else entirely. if you were dipping your veggies in queso salsa then switching to just salsa or a lower cal hummus is going to save you quite a bit of fat.

-google first. ask questions later.



MIMAWELIZABETH
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12/30/13 4:03 A

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Like some of the other Sparkers, I use a protein powder to boost my protein when I'm low. There are several good brands; look for one very low in carbs and fat. Of course it's nice to be able to use it in a fruit-yogurt smoothie (I use frozen fruit so the blender churns it up thick and creamy), but you can stir the powder into any liquid.

I also eat low or nonfat dairy for protein, but watch out for the carbs and sodium content. Low fat cottage cheese is my go-to dairy protein food. I like the taste much better than nonfat, and it's low in fat and carbs. Plus, you can eat cottage cheese with either sweet (for example, fruit) or savory (for example, toast) depending on your mood.

Keep on tracking, no matter what, through ups and downs - it will make ALL the difference in your long term goals! Happy Sparking ~


My son Scott's memorial:
www.youtube.com/watch?v=AopgOKaOUwY

"I'm not telling you it's going to be easy.
I'm telling you it's going to be worth it."

"Life isn't about how to survive the storm,
but how to dance in the rain."


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MICHELLEXXXX
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12/29/13 10:17 P

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Ditto to what Jen said.

"For God so loved the world that he gave his one and only Son, that whoever believes in him shall not perish but have eternal life." John 3:16


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MARYLIZ54120
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12/29/13 1:38 P

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A good protein drink is how I do it. I was the same way--not enough protein. Worked for me.



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SUNSHINE6442
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12/29/13 8:34 A

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Flank steak, eye of round, and top sirloin are extra-lean with less than 4 grams of saturated fat per serving. Lean proteins are chicken and turkey baked or grilled without the skin, beef with the fat trimmed off and fish like tuna, sardines, olives, avocados, sunflower and pumpkin seeds. Jennie O Ground 99% fat free Turkey is only 120 calories for 4 ounces with 1.5 grams of fat....so it's extra lean.

A turkey sandwich with low fat, low sodium cheese, tomato and lettuce can be an excellent lunch.

Turkey bacon and egg whites can make a healthy breakfast. Barley and oatmeal both have protein and are both good at breakfast time. A pork loin chop has protein....Pork offers plenty of protein without too much fat, if you know what type to buy...tenderloin, Center cut pork loin chops/

Sunflower seeds have protein & almonds are particularly high in protein. Beans and nuts are also good choices of plant-based proteins

Other sources are chicken, turkey, beans, peas, fish, cottage cheese, Mozzarella, and peanut butter, parm and Romano cheese, Pepitas (already shelled pumpkin seeds 1 ounce has 8 grams of protein), flaxseeds, chia seeds, pistachios, beef jerky, lamb, lentils, lobster, crab and tuna too.

Reduced fat yogurts like Fage 0% plain yogurt, grains such as quinoa and kasha which are high in protein.

Hope this helps you!



SPARK_COACH_JEN
SPARK_COACH_JEN's Photo Posts: 54,974
12/28/13 2:34 P

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If you wanted to make your Nutrition Tracker public on your SparkPage, we could offer specific suggestions for what you could change in your diet to bring you closer to your recommended nutrient ranges.

Coach Jen

"You may have a fresh start any moment you choose, for this thing that we call "failure" is not the falling down but the staying down." Mary Pickford

"No matter how slow you go, you are still lapping everybody on the couch."


RUSSELL_40
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12/28/13 10:20 A

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Leaner meats., or remove the skin. Or you can have beans, low fat dairy.


www.3fatchicks.com/6-high-protein-low-fat-
foods/


Edited by: RUSSELL_40 at: 12/28/2013 (10:21)
"We can't solve our problems with the same thinking we used when we created them "

- Albert Einstein

“Whether you think you can, or you think you can't--you're right.”

- Henry Ford


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LOVEISMUSIC24
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12/28/13 10:02 A

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Hey everyone,

So I've been tracking my foods for a week now and it seems I am eating too much fat and not enough protein. I have been under my protein goals everyday this week. Does anyone have any suggestions for things I can eat to cut back on fat and increase my protein intake? Thanks.

My new promise to myself for 2014 is to forgive myself. If I have a setback, this time I won't give up or call myself a failure. Instead I'll forgive myself and keep going.

Ultimately we're all human and if we keep going when we stumble, we'll get there! Slow and steady wins the race!


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