cfh21

Protein Food Diary Day 7 of 7

It’s the finale of my 7 day diary! Today started with a full body strength workout.

Pre-workout: Banana with Cashew Butter 177 calories with 4g protein

Post Workout: Coffee with Collagen protein 125 calories with 11g protein

Breakfast: 2 eggs with roasted potatoes and 2 pieces of buttered toast. 385 calories with 19g protein.

Morning snack: 200g of cottage cheese. 135 calories with 21g protein

Lunch: Steak with rice, cauliflower rice, and zucchini. Not pictured: banana protein muffin. 330 calories with 29g protein.

Dinner: Protein pasta with breaded chicken filet and broccoli. 457 calories with 34g protein.

Dessert: Protein pudding (sugar-free pudding mixed with a pre-made fairlife protein shake), twix seasoning, dark chocolate chunks, and whipped cream. 106 calories with 6g protein.

Today’s total (1 apple not pictured): 1837 calories with 125g protein.

I hope this week of food logs can you some inspiration on how to include different types of protein options into your day!

Posted by cfh21

Protein Food Diary Day 6 of 7

Tuesday’s are running mornings that include some challenging speedwork so I try to intake a little bit of carbs and carry electrolytes with my water now that the temps are increasing.

Fuel for pre workout & intraworkout. 58 calories with 0g protein.

Breakfast- Egg & veggie cakes with chicken sausage and wheat toast. 406 calories with 21g of protein.

Morning snack- Yogurt with fruit & almond butter. 180 calories with 17g protein.

Lunch- Burger patty with roasted potatoes & brussel sprouts. Apple and banana protein muffin. 441 calories with 34g protein.

Afternoon snack- Protein Bar. 184 calories with 15g protein.

Dinner- Turkey taco bowl with 1 tortilla. 381 calories with 37g protein.

Dessert- Homemade granola bar. 212 calories with 11g protein.

Total for the day: 1861 calories with 135g protein.

Posted by cfh21

Protein Food Diary Day 5 of 7

Happy Monday! Mondays always start with a strength training session!

Pre- workout- Banana with almond butter 198 calories with 5g protein

Post workout- Coffee with Collagen 125 calories with 11g protein

Lunch- Turkey sausage, Chicken, Gnocchi, and Broccoli 482 calories with 42g protein

Snack- Shrimp with cocktail sauce & apple 165 calories with 13g protein

Dinner- Chicken thigh with zucchini & roasted potatoes 203 calories with 21g protein

Dessert- Fruit broiled with Swerve brown sugar, 1/2 graham cracker, whipped cream. 134 calories with 2g protein.

Not pictured above- Protein banana muffin & 1/4 of crumbl cookie.

Total for the day- 1849 calories with 127g protein

Posted by cfh21

Protein Food Diary Day 4 of 7

Sunday mornings get to start off slower than other day of the week! I usually start with my protein coffee 1-2 hours before I actually eat breakfast.

Protein coffee- 125 calories with 11g of protein

Breakfast was my protein loaded oatmeal. I cook the oatmeal in water first. Next, add the protein powder and ensure it is mixed well and consistency is still slightly runny. From there, I add in egg whites to help add volume and extra protein. Cook until everything is hot and cooked through. Add bananas and nut butter to finish.

Breakfast- 386 calories with 26g protein

Lunch is my burger bowl with a serving of cookie for dessert. 428 calories with 41g protein.

Snack- 95 calories with 14g protein

Dinner out- Mediterranean chicken tacos with quinoa salad. 690 calories with 42g protein.

Dessert- 1/4 of crumbl cookie. 164 calories with 2g protein.

Today’s totals: 1887 calories with 136g protein!

Posted by cfh21

Protein Food Diary Day 3/7

It’s Saturday so the day starts with a long run!

Pre-run fuel- 207 calories with 7g protein

Post workout- craving salt! 260 calories with 29g protein

Lunch- 554 calories with 43g protein

Lunch dessert! Included in numbers above. I usually have something sweet after both lunch and dinner!

Snack #1- 159 calories with 30g protein

Dinner (on a real plate, lol)- 448 calories with 23g protein

Dessert (1/4 of a cookie is a serving!)- 199 calories with 2g protein

Snack #2- 53 calories with 1g protein

Total for the day 1880 calories with 134g protein

Posted by cfh21

Protein Food Diary 2/7

It was a lifting day, so I started with my pre-workout snack! 192 calories with 5g protein

Post Workout- coffee with collagen peptides. 125 calories with 11g protein

Breakfast- burger patty with 1 egg. I also ended up having 1 piece of sourdough bread. 328 calories with 34g protein.

Lunch- Tuna mixed with cottage cheese. Carrots, grapes, and crackers on the side. 430 calories with 32g protein.

Afternoon Snack- salad topped with shrimp & popcorn. 250 calories with 18g protein.

Dinner- Sausage & Gnocchi sheet pan meal. 335 calories with 14g protein.

Dessert- Flip yogurt and small piece of shortbread. 207 calories with 10g protein.

Totals for the day- 1867 calories with 124g protein!

Posted by cfh21

Day 1/7 Protein food Log

I continue to talk to friends, clients, etc about to get enough protein each day. So, I thought I would start a week long diary with photos to showcase how I’m able to get in 120+grams per day.

Breakfast: 553 calories with 29 grams of protein

Snack 1: 159 calories with 30 grams of protein

Lunch: 461 calories with 47 grams of protein

Snack #2- 198 calories with 2.5 grams of protein

Dinner: 332 calories with 31 grams of protein

My grand total for the day: 1861 calories with 140 grams of protein!!! For my body, this a slight deficit so it allows for a slow weight loss of .5lbs per week. Ensuring I have enough protein allows for my body to maintain my muscle mass and keeps me from getting hungry between meals. Stay tuned for Day 2!

Posted by cfh21

Exercise vs Training

Photo by Ronnie Overgoor on Unsplash

Why do you exercise? Some common reasons include weight loss, health, stress relief, and many others. Do you have a weekly plan or do you wing it? Depending on your goal sometimes just exercising is not enough.

To achieve a specific goal in the most efficient way possible you need to have a specific plan designed for that goal. A person wanting to lose weight will need a different plan than a person wanting to gain muscle. A marathon runner will need a different plan than a 5k runner. Hopefully, this makes you start to analyze your current exercise and nutrition strategy.

When we are talking about body composition goals, nutrition can play a bigger impact compared to the exercise plan. Weight loss involves a caloric deficit, toning or body recomposition involves eating at maintenance, and muscle gain involves a caloric surplus. You need a specific nutrition strategy if you want to achieve these goals in the quickest way. Most of us are impatient with wanting to see change so if you aren’t dialed in properly from the start it’s easy to get discouraged and quit.

Event or competition related goals involve both a specific dietary and workout plan. Runners need to train for their specific distance just as body builders need to train for their specific event. The nutrition needs for each of these athletes varies as well.

If you’re not sure where to start, hiring a coach can be a great investment. Utilize those of us that have worked with your specific goal to help you get started or partner with you in your entire journey. Don’t waste time just spinning your wheels and putting in hard work that may not be getting you closer to what you want to achieve!

Posted by cfh21 in Training

Winter Activity Essentials

In the US we still have a few more months of cold weather to endure. As the season gets started, it can be hard to remember which layers are essential during certain temps. Once we’ve settled into the season we realize there are certain items that are necessary for any outdoor activities. I’ve gathered a list of those items that I find are essential for my winter running/hiking days.

When the weather dips below 30 I find a mitten to better at keeping my hands warm rather than just gloves. Convertible mittens are the best so that once my hands warm up, I can then convert them to gloves to prevent overheating.

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Keeping our core warm can make any cold temperature bearable without having to wear too many layers. I love adding a weather proof vest to my winter running outfit for this purpose.

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During these short daylight months, make sure you can be seen by others and make sure you can see the street and trails for your safety! Reflective items and lights are needed in both the morning and evening hours if you plan to be outside.

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I don’t know about you but I hate having cold feet! Wool socks are the absolutely best this time of year. If temps drop below freezing, I’ll even double up with a light sock underneath my wool socks to ensure my toes stay warm.

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Don’t forget to fuel and hydrate in this weather as well! It’s at the forefront of our minds in the hot months to ensure we stay hydrated and bring that fuel with us but it’s just as important during these cold months to maintain that routine as well. UCAN is my favorite company for both electrolyte powder and fuel.

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I hope these products can help you to enjoy your outdoor activities during these winter months!

Posted by cfh21

Chewy Peanut Butter Protein Cookies

Love these ingredients!

I love to find ways to add protein into my day! these were created with ingredients I already had in my pantry. It becomes pretty easy to swap out different flavors of the protein and peanut butter to create endless options.

Ingredients: Peanut butter- 137g, Swerve Brown Sugar Substitute- 43g, Dash of salt, 1 large egg, Egg Whites- 47g, Baking Soda- 5g, Protein Powder- 47g, Coconut flour- 10g, Chocolate chips- 37g

Blend peanut butter, swerve, salt, egg, and egg whites. Then fold in the dry ingredients and chocolate chips. If dough appears to be too sticky you can add extra protein powder to achieve the desired consistency.

Spoon onto baking sheet lined with parchment paper. Aim for 12 even servings. Once dropped on pan, take the back of spoon sprayed with cooking spray to spread out cookie dough since it will not spread much or rise. Bake at 350 degrees for 7-8 minutes.

Enjoy your protein loaded dessert!

If you’d like to purchase the protein & peanut butter I used I’ll include the affiliate links below. I do receive small commissions from your purchases.

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https://americandreamnutbutter.rfrl.co/jr83x

Posted by cfh21 in health