Turkey Sausage, Kale & Quinoa Soup

I love soup! I always have, and as soon as I feel my first brisk wind, it gives me an excuse to make a pot of soup. I think four soups are the master (actually five, but I don’t count Chicken Noodle). My favorite soup is probably Vegetable Minestrone, and it is so easy! I also am a big fan of Cream of Mushroom, and I make it from scratch with a mushroom mix every Thanksgiving.

Soup is really easy and has nutritional benefits

Soup is a great way to get protein and other nutrients and it is super easy to make.  Chopping skills are required but for the most part, soup is probably one of the easiest things to make in the kitchen. You don’t have to watch over it and you can make plenty and freeze it for later.   You can sneak in vegetables for picky eaters by pureeing them and it makes for an easy comforting meal.

My top 2 of my four masterpieces are my Butternut Squash Soup and my Turkey Sausage, Kale & Quinoa Soup those I always have a bowl worth in the freezer all winter long. I make them probably every other week. Well, it’s artic in Jersey (I am exaggerating for those of you who actually live in Arctic chills) I am not a fan of the cold, and soup can be healthy comfort food. You can make it in the Crockpot, Instapot, or pot on the stove. This is a Crockpot recipe but follows the same: Turkey Sausage, Kale & Quinoa Soup; it’s super easy, satisfying, and healthy. This can be made in minutes in the Instant Pot and it’s will taste as it slow-cooked for hours.

Why Kale?

Because Kale is has so many nutritional benefits such as:

Kale contains fiber, antioxidants, calcium, vitamins C and K, iron, and a wide range of other nutrients that can help prevent various health problems. Antioxidants help the body remove unwanted toxins that result from natural processes and environmental pressures.

Another great thing about this is it’s gluten-free, which, as I have blogged about before, is a diet that my family has adopted. Check out my post about Gluten-Free Lifestyle and reasons.  We’ve noticed improvements in seasonal allergies, skin breakouts, and digestion and have pretty much adopted removing wheat from our diet. It began when I discovered my wheat allergy (not gluten) from a skin prick allergy test. As I pursued a gluten-free lifestyle, I kind of transitioned my family. Now, two of my girls and my husband will not turn down pizza or gluten when out in about, but at home, we eat gluten-free. I use quinoa often to replace pasta and even have you tried my 4 Ingredient Gluten-Free pizza crust?

 

Turkey Sausage, Kale & Quinoa Soup

Prep Time: 20 minutes

Cook Time: 1 hour

Total Time: 1 hour, 20 minutes

Serving Size: 8

Ingredients

  • 3- Containers of the Pacific Organic Low Sodium Chicken Broth  32 oz.
  • 28 oz. of Whole Peeled Tomatoes (I can my garden tomatoes all summer long but by the mid winter these things are gone and we are eating out of the can. When I do use Muir Glen Organic Whole Peeled Plum Tomatoes)
  • 1 cups of diced onions
  • 6 cloves of garlic minced
  • 1.25 lbs of Sweet Italian Turkey Sausage
  • 4 cups of chopped Kale
  • 2 cups of Quinoa
  • Fresh Sage ~2-3 tbsp.
  • Fresh Rosemary ~2-3 tbsp
  • Fresh Oregano ~2-3 tbsp
  • Fresh Thyme ~2-3 tbsp
  • Pepper ~2 tsp
  • Salt to taste

Instructions

  1. Directions: Slow Cooker
  2. 1. Brown the Turkey Sausage
  3. 2. Place all ingredients and browned Turkey Sausage in Crock pot on High Let cook for 2-3 hours.
  4. On the Pot
  5. 1.Brown the Turkey Sausage
  6. 2. Place all ingredients  and browned Turkey Sausage in  Crock pot on let simmer  for 40 minute-1 hour.

Notes

Nutrition Facts   16 Servings Amount Per Serving 2 cup per serving Calories                                    163.3 Total Fat                                     4.5 g Saturated Fat                           1.0 g Polyunsaturated Fat             0.1 g Monounsaturated Fat          0.0 g Cholesterol                            23.4 mg Sodium                                350.3 mg Potassium                             74.8 mg Total Carbohydrate           19.4 g Dietary Fiber                        2.7 g Sugars                                    2.2 g Protein                                 11.0 g Vitamin A                           59.3 % Vitamin B-                        120.0 % Vitamin B-                         62.3 % Vitamin C                          40.1 % Calcium                               7.8 % Copper                                 2.5 % Folate                                   1.3 % Iron                                     17.1 % Magnesium                        1.5 % Manganese                        6.5 % Niacin                                 0.8 % Pantothenic Acid             0.3 % Phosphorus                        1.0 % Riboflavin                           1.3 % Selenium                             0.3 % Thiamin                               1.3 % Zinc                                       0.5 % *Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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I hope your family enjoys the soups as much as mine does!

What is your favorite quick and easy soup?

7 Ways to consistently stay motivated in your weightloss journey

In a weight loss journey, motivation and consistency are some of the hardest things to maintain. Once I discovered how to stay motivated, things changed consistently, and fitness is now a lifestyle. 

Many tips will help you become consistently motivated, but I feel these are seven ways I feel helped me on my journey. I’m sharing seven ways to stay consistent. 

The first tip to be consistently motivated:

Remember your “Why?”, Often!

A way to mentally stay consistent is to remind yourself of your why and remind yourself often. Why did you start the goal? Was it to get a specific size. That only lasts for a moment, and then it falls by the wayside.  Dig deep and find something that will get you up on those hard days. What’s motivating you to change your script and make a change. It prompted you to begin, which is probably the hardest part. 

Be careful how you speak to yourself. 

Another tip to help you stay motivated on your journey. It is how you speak to yourself. Be careful about how you talk to yourself because you’re listening.

Too often, we say what we believe we’re unable to do. Stop telling yourself that you can’t do something; you’re powerless. You don’t have time; you don’t have money. There are so many reasons why you can’t do so many things.  You need to figure out what you can do, and you start telling yourself that you can. 

“The tongue has the power of life and death, and those who love it will eat its fruit.” Proverbs 18:21

Stop feeling guilty and stop seeking perfection.  

When people look at me they think, she does everything entirely. I remember being eight-five pounds heavier, scrolling watching other perfect people.  But we all started as a beginner. It took me over two years to achieve my goal. You’re never going to climb a mountain without mishaps.  There will be slips, falls, and stumbles throughout the entire process. Setbacks and progress, and even when you reach the top, you may trip up a little, and that is okay.  

 Stop feeling guilty about the things that you messed up and are already done.  Stop worrying about what you did yesterday; it’s already happened. Just focus on what you’re doing today and what you can do for your next decision.

 

 

Perfection is overrated!  To get you to where you want to go, you may have to stop getting caught up in perfection. There’s only one perfect person that walks this planet, and His name was Jesus, who knew we would never meet perfection without Him.


Prioritize Yourself

We prioritize what we feel is important; usually, our own personal care is last. I remember when I did not prioritize myself, and it affected everything that I did.  When I began taking time to do devotions every day, being mindful of how I nourish my body and moving, that took the time that I had to make within my day to care for myself to be my best.  I had to sacrifice some of my habits and replace them with better habits.  I had to combine some things within my day to make time, but ultimately. I had to prioritize what I felt was necessary. 

Do you have 20-30 minutes a day to spare for yourself?  You can prioritize your favorite television show. Making sure you don’t miss that you can’t miss the appointment.  You also prioritize your children’s time. They will get where they need to be when they need to be there, even if it’s something as simple as a playdate.   Put yourself on the schedule for 20 minutes a day and see the difference in how you show up in other areas of your life. 

Find some good accountability.


Two are better than one, because they have a good return for their labor: If either of them falls down, one can help the other up.

But pity anyone who falls and has no one to help them up.

Also, if two lie down together, they will keep warm. But how can one keep warm alone? Though one may be overpowered, two can defend themselves. A cord of three strands is not quickly broken.” Ecclesiastes 4:9-12

We were meant to live in the community so that we could hold each other accountable. Even as we walk different journeys together, we are to be there for each other. Whether it’s online or that person in your life that loves you unconditionally, find some accountability. 

A right accountability partner loves you and can support you by letting you cry on their shoulder but, at the same time, pick you back up and tell you to get back out there and do it all over again. So pray and seek out the right accountability partner.  If you are having difficulty finding one, I would love to hold you accountable in my Bible and Bootcamps program or on my FaithFueled Life App. Once you find that accountable person, you create boundaries for those who don’t qualify to join your support team.

 Set Boundaries

There are people in your life who, despite how much they love you or you love them, are not significant influences on living a healthier lifestyle. Those people need to create boundaries.  They won’t understand why you’re changing your habits or the funny stuff that you may be eating, and that’s okay. Don’t let other people’s judgment affect your conviction to honor your temple.  Just pray that your transformation is a motivation for them to live a healthier lifestyle.  Protect your peace by finding other ways to love them that do not involve food.  It may change the dynamics of your relationship for good.  

If you set up proper boundaries, you think this would be a given, but sometimes we let other peoples’ opinions run rampant in our head.  At least, I do.  I sometimes care what I think others will consider or what other people don’t approve that I don’t try something that I might enjoy. For example, the Backlash when tried the Keto Diet or Intermittent Fasting and found that those things work for my body despite others’ opinions.  We are all different, so don’t let other people’s opinions dictate what you’re doing on your journey.

 


If you’re going to try any of my tips, I will start by celebrating the small win that you are trying to make a change in your life. Don’t focus on the end goal. Take it day by day, moment by moment, and enjoy the process.

 

Which one of these tips are you going to try? 

 

 

 

Popcorn Indulgence, that’s good!

Meal Time Monday [Autosaved]

popcornindulgence

 

My Not-So Guilty Pleasure

If you were to ask me what my favorite food was, I would say without hesitation pizza and sushi. The third thing that I cannot resist is popcorn. It is the most satisfying tasty snack that you can chomp on for awhile and fill full, and craving quenched.

I love air popped popcorn, but it’s a hassle to take out the air popper and make popcorn. I also have a really old Air Popper from 1990s that I am almost positive was made with phthalate, BPA plastic and probably not safe to use any longer. A little trick I learned from my mom to get air popped popcorn without the hassle of an air popper. It is a much healthier option to microwave popcorn too. It is a two step process but if you like popcorn the fresh no preservative microwavable popcorn option can be a treat.I also like how you can make so many different topping ideas. The only problem with popcorn is that it can turn from a healthy beneficial snack to junk food right before your eyes.

Why is it the Healthy Snack?

According to the National Healthy and Nutrition Examination Survey results, “reported that popcorn eaters consumed an average of 250 percent more whole grains than non-popcorn eaters.”

Some other benefits of popcorn are:

  • Great source of fiber.
  • Lower risk of cardiovascular disease
  • reduce blood cholesterol
  • help regulate blood sugar,
  • B vitamins,
  • minerals,
  • protein
  • and antioxidants
  • hulled corn contains high concentration of polyphenols

popcorn

What is this polyphenol everyone is talking about?

The word itself sounds technical, inorganic and “chemically.” It is anything but and something that we should be adding more to our diet. According to the American Journal of Clinical Nutrition, “Polyphenols are abundant micronutrients in our diet, and evidence for their role in the prevention of degenerative diseases such as cancer and cardiovascular diseases is emerging.” Polyphenols have some great benefits for your health depending on the amount and classification that you eat.

  1. Lowers your cholesterol
  2. Lowers your blood pressure
  3. Improves your artery (endothelial) function
  4. Improves your arterial flexibility- which means, keep arteries flexible and elastic to help blood flow through freely
  5. Reduces your inflammation
  6. Improves your life span

How much polyphenols should intake daily?

According to the Journal of Nutrition, there was a study conducted that found people who consumed 650 mg per day experienced 30% lower mortality rate than those who took less than 500 mg per day.  It’s not an exact prescription, but it gives you an idea of a good range.

Where can I get polyphenols in my diet?

You can easily get your polyphenols from Whole nutrient-dense food there are over 100 foods found in nature that contain polyphenols. Having a diet that consists of super foods helps too.  Add I found an extensive list on the European Journal of Clinical Nutrition which includes the food, food groups, types of polyphenol and different amounts for each type.  I picked the ones that I like to eat because it is good to know I’m doing something right.

  • Corn
  • Cocoa powder
  • Dark chocolate
  • Flaxseed meal
  • Sage, Rosemary, Spearmint, Thyme, Capers, Basil, Curry, Mexican oregano (Grouping them all in one)
  • strawberries
  • coffee
  • Pecan nut
  • Black grape
  • almonds
  • red onion
  • apple
  • spinach
  • Green tea
  • And over a 100 more

popcorntoppings

 

Air Popped Popcorn with No Popcorn Machine Needed

So, yay for popcorn!!! I eat it so much and I have a really cool and easy way to make yours!

Good For You Microwave Popcorn

Good For You Microwave Popcorn

Ingredients

  • Brown Lunch Sack
  • 1/4 cup of Whole Kernels (Preferably Organic, Corn is loaded with GMO's and I am not an organic nut but I do eat Organic Corn)
  • Microwave

Instructions

  1. Put Popcorn Kernels in Brown Lunch Sack and fold top close (You don't want popcorn all over your microwave)
  2. Place on side in Microwave
  3. Cook 2 minutes (also depends on your microwave)
  4. Add Topping of Choice
  5. Close bag and shake!

Notes

Topping Options:

Olive Oil Coconut Oil Ghee or Clarified Butter Salt Cinnamon Sugar Parmesan Cheese with Garlic Powder

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The best sports bra for women with a small chest

the best sports bra for women with a small chest

I am a Handful AmBADASSador. In this post, I have included an affiliate link this post that I receive a commission from purchases, and I am compensated for my post. All my opinions are my own. My full disclosure policy

Finding Flattering Sports Bras for women with a small chest

I have found the best sports bra for a small chest. Finding a sports bra can be hard whether you have a small chest or large can be challenging. Sports bras have come a long way, but not all styles work for all sizes. We all come in different shapes and body types. Thank God! And we all have to embrace what we got!  Although, many women focus on creating this idea of how they should look.  But even if we all looked like that perfect person, we would all be different because we all have different opinions.  After years of transforming my body from the inside out. I have come to accept what I was once teased for, like my forehead, which cruel boys would call “five head,” or my nose, butt, and a small chest.  Childhood bullies can really define people’s adult insecurities.  I’m not sure when I grew to accept these things, but I remember years of wanting something I didn’t have until I became grateful for what I got.

Finding a Sports bra after weight loss

My weight loss journey started with the intention to change my body because I knew I wasn’t in the body I was meant to be in.  I didn’t want to struggle to walk up the stairs. I wanted to have more energy. My vain pursuits changed from getting skinny to honoring my temple, and it is now to be strong in the Lord and physically strong. I am also mentally stronger than I was and more confident in the skin that I am in. I know I will never look perfect, but I no longer want to look like someone else. I’m okay with what God has given me.  This journey has helped me to become grateful for my body and all of its imperfections and strengths. This body that has endured hard things in life fallen but didn’t break and turned to God to pick it all back up again.  When you see yourself, how God sees you, you’re okay with your small boobs and big booty because that is how God made you.

God made me perfectly imperfect, but not all bras embrace small chested women. Don’t get me wrong, I would have been happy keeping the boobs and losing them everywhere else, but that is not the body that was meant for me, especially after nursing my babies. (I blame my middle, in particular; she was one hungry girl and born at 9lbs. There’s no turning back from that). Finding a bra that flatters my boobs and not flattens what is left is hard to find in a sports bra for women with a small chest.

Finding a sports bra for women with a small chest

I found Handful bras on Instagram through an Influencer I follow @thefitfork. She inspires me to actively fulfill my desire to age and is my goal not in body type but her outlook on life. She is funny, focused, fit, and friendly.  I’ve got focused down. I am still working on the others.  I am always amazed at how Jennifer of The Fit Fork does amazing exercises and poses, always rocking her Handful bra.  And her boobs look great!  When I got my first Handful bra, I remember it’s in my first favorite color (my second would be glitter), Kelly Green Y-Back Bra.  Something about green makes me happy, and it made my boobs look so good.  It was comfortable and easy to take on, and I was hooked. Every sale, every clearance, I was ordering a Handful bra for myself or my daughters. They love them too, especially my middle, who is thirteen and prefers sports bras over bras.

best bra for women with small chest

Handful amBADASSador

This year, I was asked to represent the Handful bra, and it was an unforeseen blessing.  Not only are their bras comfortable, but they have been one of the best companies I have ever worked for.  Handful Bra not only supporting women with their bras. They are supporting women with cancer care, entrepreneurship, business, and relationships. I always shared my love for this company even before I was an ambassador.  On Fit Black Queens’ Podcast Season 1,

Look at God!  Months later, they asked me to be an ambassador. God gets all the praise and glory.  Handful bra has supported my endeavors like the Fit Black Queens IGTV Takeover on their channel.

 

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The Handful bra is the most comfortable bras for women with a small chest.

Handful bras are so comfortable. It truly feels like you’re not wearing a bra, and your boobs look amazing, but I prefer them for comfort overall.  Even their leggings feel like butter. The material they use is wicking and very soft.  The styles are so cute.  I’ve tried them all, and there is only one that I didn’t like.  The removable cups are labeled left and right so you know which can easily be added to your sports bras.  You can stack them or remove them, and they don’t bunch and twist. Even the removable cups are also made well with reinforced stitching outside, so the layers don’t come apart like other sports bra removable cups I have owned.

They have various styles, colors, and prints, and I have tried every style Handful carries.  I love them all except for their The Zen and Now. It just didn’t fit my body well, and the band was too tight for my broad back. Wearing the Zen and Now was not the same experiences I had with the Adjustable Bra, the Closer, the Y-Back, the Double-Down, Bound and Determined, and the Fav. I think it’s only fair to share my experience with each Bra.

Best bra for small chest

The Double Down Bra Handful bra is the best bra for the small chest. I can imagine all sizes would appreciate this bra. Its extra-wide band doesn’t dig into your side.  It’s supportive, and you don’t have to constantly pull it down, which most sports bra ride up on a small chest. It makes these little girls look good. I love the extra-wide band and double straps. It stays put and is very supportive. Handful also has great colors and prints. I have the Double Down in Purple Reign seen below and Booya Black.  If you want to check them out, use my code FAITHFUELED to receive a discount.

comfortable bra for women with small chest

A most comfortable bra for small chest

The Adjustable bra from Handful is the most comfortable bra I own. I love the ease of how this bra goes on and off, and it is so comfortable. Once you put it on, you’re not constantly adjusting it, but what makes it adjustable are the straps. You can do cross back, halter, or spaghetti straps.  I’m not a fan of halter tops; I don’t particularly appreciate how they feel of things on the back of my neck, so I usually keep it crossed or in spaghetti straps for certain tanks.

supportive sports bra for women with small chest

Best fitting bra for small chest

I love the Y-Back from Handful. It was my first Handful bra, and I feel it fits me the best.  It easily comes off and on and holds you up in all the right places. The Handful Y-Back bra is the best fitting bra for women with a small chest.  My daughters and I both prefer the Y-back because we love the way it fits.  It’s awful after a sweat session wrestling to take off a sweaty sports bra.

Most supportive bra for women with a small chest

If you prefer a zip front sports bra, you want to get the Closer bra from Handful.  Once you zip it up, the mesh top looks are cute, and you know that you can do any activity and your boobs are staying in place.  This is my box jump, jumping jack-friendly bra, and you look good while you’re doing it.  It also has clips, so by chance your zipper falls, you’re still protected.  I love the way this bra looks and feels.  It’s what I wear for HIIT workouts or something that involves a lot of movement.

Most stylish bra for small chest

 

When the Fav bra from Handful first came out. I immediately dismissed it.  I thought, “These itty bitties aren’t going to look good in that bra.” I thought it was too open in the chest, and I wasn’t going to fill out the bra.  It would probably gap or look weird. I was encouraged to give it a try, and I was completely wrong. I love the Fav bra from Handful. It’s so cute, and I love it in this print Glass Ceiling.  No matter your size or shape. Handful has a bra that will make you feel confident and feel supported. I wouldn’t wear it for a HIIT workout, but I would feel comfortable doing pilates with this bra.

 

I also like the Bound and Determined bra from Handful! It’s another stylish bra but with more support. You can do any workout in this bra.  I especially love how low it sits on my chest.  I have it in several prints.  This style looks so cute and keeps you fully covered.

Handful bra is the best bra for women with a small chest.

I have loved Handful bras for years, and my daughters do too.  It’s the only sports bra that we wear. What I really love is their heart and how they support women.  Handful bra gives 12.5% of revenue from their Battle Cry Pink bras year-round to YSC® (Young Survival Coalition) in recognition of the 1 in 8 women (12.5%) who will be diagnosed with breast cancer in their lifetime. They also give cancer patients a lifetime 30% discount on their bras.  I am beyond blessed to be partnered with Handful, and I am honored to represent them.

They also are advocates and allies for diversity and inclusion.  Their campaigns include all body shapes and sizes, and they are one of the best companies I have ever represented. I truly feel like I am part of the Handful family.  They are always commenting and supporting me.

If you want to give them a try the best sports bra for a small chest, use my code FAITHFUELED to let them know I sent you and receive a 15% discount. Like me, I am sure you will love all the styles and fit.

 

Do you have a hard time finding sports bras for small chests?

 

Why do women need more protein?

Why do women need

I am a #NOWWellness Influencer. In this post, I have included an affiliate link this post that I receive a commission from purchases, and I am compensated for my post. All my opinions are my own. My full disclosure policy

Why do women need more protein? And ways to get more protein daily.

Most adults’ diets consist of mostly carbohydrates and fats, which are vital macronutrients but protein is often neglected.  Most dietitians and nutritionists recommend a diet that is balanced in Protein, Carbohydrates, and Fats.  These are all macronutrients that give our bodies energy.  Each macronutrient is essential and has its purpose of fueling our body. That is why we need all to function well.  

Miseducation on how to fuel your body

I find with many of my clients there is a lot of miseducation on what Carbohydrates, Fats, and Proteins look like in daily living. Each person varies based on age, activity, body composition, ion, so there is no cookie-cutter fix. There is no magic formula to weight loss despite what people may promise. You also have to take into account food preferences and allergies. But for the most part, protein is lacking in most people’s diets, whether they are plant-based or animal-based protein consumers. Most people are just getting enough to get by, but adding more protein to your meals can have many benefits.

Why do we need protein?

Protein exists in every cell in your body. It is composed of amino acids, and protein is responsible for supporting the growth of new cells in the body.  It’s essential in the growth and development of children and teenagers. [THE U.S. National Library of Medicine,2021] Whether you get your protein from plants or animals, the human body needs to sustain and develop.    

How does protein fuel our body?

Whether it’s plant-based or animal, protein fuels your body with over 100,000 types of proteins found in 20 amino acids. (“What are Amino Acids? | Enhancing Life with Amino Acids | About us | Ajinomoto Group Global Website – Eat Well, Live Well.”, 2021) Protein is critical to function to:

  • repair our cells, 
  • Optimizes hormonal response, 
  • Strengthens your hair, nail, and skin are all affected by your protein intake. 
  • Protein helps to regulate your pH level and fluid levels in your body. 
  • Protein is used to transfer vitamins and minerals throughout the body and is also a source of energy.  
  • Protein is critical for the body to function well, and most people’s diets consist of less than 20% of their diet.  

How much protein should I eat per day?

Depending on your health, it depends on your protein intake.  In general, you need the same amount of protein that you break down to repair. If you’re injured or sick, you need more protein than if you’re not to repair. Pregnant women and those trying to strength train generally need slightly more protein than they break down.  

According to the Dietary Reference, Intake report protein consumption for a sedentary adult should be 0.8 grams of protein per kilogram of body weight (0.8 x your bodyweight). The average passive man should eat about 56 grams of protein per day, and the average woman should eat about 46 grams. But this is all dependent on your body weight. (2021)

How can protein help you with your weight loss goals?

Suppose you’re looking to lose fat and gain muscle. About 10-35% of your total calorie intake should consist of protein.  Despite what trends may say, to lose fat, you must have a calorie deficit.  A calorie is a calorie, but the quality of your foods affects your ability to function well. So, the type of food you choose to nourish yourself with, along with movement, reduced stress, and optimal rest, will result in changing your body composition. Check out my post on “Stress is stalling your weight loss.” 

Why should women eat more protein?

Most women are eating enough protein to get by, usually, 15%, which is on the borderline of deficiency. Many women should increase their protein intake up to 35% of the calories of their total diet can have some great benefits when it comes to changing your body composition and your metabolic health.(Noakes, M., Keogh, J. B., Foster, P. R., & Clifton, P. M., June 2005) 

Eating more protein can help:

Satiate and reduce appetite and cravings

Your weight regulating hormones response to protein causes you to become more full with less food. (Blom et al., 2006) 

A way to get more protein on your plate is to reduce your carbohydrate serving slightly and increase your protein serving slightly.  Also, consuming protein at night can help reduce your cravings late at night.  Try my Edible Protein Cookie Dough recipe found in the Sweets! No Sugar Dessert Cookbook for a high protein sweet treat at night time.  It was also found that maintaining a diet high in protein has helped them maintain their weight for those who had lost weight.

Aids in muscle growth

Protein is what helps renew our muscles. If you’re practicing a strength training workout like on the FaithFueled Life app, then you should be getting adequate protein to support and build muscles.

Protein gives you a metabolic boost as you digest

Protein has a high TEF (thermic effect of food), meaning that while you are digesting protein, it requires about 15-20% more calories to burn to digest. There has been a study that in a group of people who are higher amounts of protein there was 260 more calories burned than those who are lower amounts of protein (Bray et al., 2015

Protein promotes healthy aging

Staying active and consuming protein can help you age well and reduce the deterioration of muscle that comes with aging.  Getting higher amounts of protein along with moving your body can help you age well.

What are good sources of protein?

  • Soy
  • Nuts
  • Seeds
  • Grains
  • Vegetables
  • Beans and lentils
  • Skinless, white-meat chicken or turkey
  • Lean cuts of beef or pork
  • Fish
  • Egg whites
  • High-Quality Protein Powder (whey or plant-based)

What are some easy ways I can add protein?

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Try my  new favorite Fall Super Pumpkin Shake

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Do you think you’re getting enough protein in your daily intake?

References:

 

U.S.  Library of Medicine. (n.d.). Protein in Diet: MedlinePlus medical encyclopedia. MedlinePlus. Retrieved September 19, 2021, from https://medlineplus.gov/ency/article/002467.htm#:~:text=Every%20cell%20in%20the%20human,%2C%20teens%2C%20and%20pregnant%20women. 

What are Amino Acids? | Enhancing Life with Amino Acids | About us | Ajinomoto Group Global Website – Eat Well, Live Well. (2021). Retrieved September 22 2021, from https://www.ajinomoto.com/aboutus/amino-acids/what-are-amino-acids

(2021). Retrieved September 22 2021, from https://ods.od.nih.gov/HealthInformation/Dietary_Reference_Intakes.aspx

Noakes, M., Keogh, J. B., Foster, P. R., & Clifton, P. M. (2005, June). Effect of an energy-restricted, high-protein, low-fat diet relative to a conventional high-carbohydrate, low-fat diet on weight loss, body composition, nutritional status, and markers of cardiovascular health in obese women. The American journal of clinical nutrition. Retrieved September 22, 2021, from https://www.ncbi.nlm.nih.gov/pubmed/15941879. 

Blom, W. A. M., Lluch, A., Stafleu, A., Vinoy, S., Holst, J. J., Schaafsma, G., & Hendriks, H. F. J. (2006, February). Effect of a high-protein breakfast on the postprandial ghrelin response. The American journal of clinical nutrition. Retrieved September 22, 2021, from https://www.ncbi.nlm.nih.gov/pubmed/16469977. 

Bray, G. A., Redman, L. M., de Jonge, L., Covington, J., Rood, J., Brock, C., Mancuso, S., Martin, C. K., & Smith, S. R. (2015, March). Effect of protein overfeeding on energy expenditure measured in a metabolic chamber. The American journal of clinical nutrition. Retrieved September 22, 2021, from https://www.ncbi.nlm.nih.gov/pubmed/25733634. 

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