Banana Coconut Workout Recovery Muffin Recipe

dealing with uncertainty photo

 

What to eat after a workout is one of the most common questions that I’m asked. And it’s a really important one, because your workout depends on more than just the number of push-ups you do or the time spent in classes.

 

If you’re not careful about what you’re eating before or after your workouts, you:

  • have less fun while you’re workout out (because your energy is low or your belly hurts)
  • have a longer recovery time (and more sore)
  • not see the positive muscle gains from your workout (from not consuming enough protein and carbs)
  • gain weight! (because you’re super hungry and end up binging later in the day).

 

Today I want to show you how you can avoid all of these issues and have a fun, productive exercise session. I’m going to show you what to eat after your workouts and tell you why certain ingredients and nutrients are important.

 

Plus, I’m going to show you my Banana Coconut Recovery Muffins Recipe. I specifically designed this recipe to be the perfect post-workout snack. 


Here are the things you want from your post-workout meal:

 

A high amount of high quality protein

Most people have heard that eating protein after a workout is important. That’s because when you exercise, you’re essentially ripping and tearing your muscles, and you need that protein to rebuild (and gain more muscle) after you workout.

My Banana Walnut Recovery Muffins are full of protein-rich sources like hemp and chickpea flour to build a complete protein for your muscle recovery!

 

Enough carbohydrates

 

What most people don’t know is that building muscle is not just about the protein. It’s also about having adequate carbohydrates to fuel that muscle building.

 

After a workout, your metabolism is running faster than normal, and you’re burning lots of calories. The preferred source of those calories is carbohydrates, but if they’re not around, your body will start to burn protein and fat as well.

 

If you start burning protein for energy, you won’t have enough to start repairing and building your muscle, and you won’t see progress from your workouts. So within an hour of your workout, you want a mixture of carbs and protein so you keep building muscle, while supporting your body’s energy needs.

 

My Banana Coconut Recover Muffins use bananas, low-glycemic coconut sugar, and oats to provide needed carbohydrates to fuel your body!

 

Fast energy from MCTs

 

As mentioned above, your body is in fuel-burning mode right after a workout, so you need to give your body what it’s asking for! MCT stands for medium-chained triglycerides. MCTs are fat molecules, but they’re smaller than most other fats that we usually eat. Because of their small size, we digest and absorb them a lot faster than other fats. That means quick energy that’s good for you!

 

My Banana Coconut Recovery Muffins use coconut from two sources: coconut oil and coconut flakes. Coconuts are rich in MCTs, and provide you with the fast energy you need right after a workout.

 

Nitric Oxide boost

Nitric oxide is a vasodilator, meaning that it helps relax our blood vessels. Relaxed blood vessels means we get more nutrient and oxygen-rich blood to our muscles. That helps us be less sore, deliver quality energy to our muscles, and speed up our recovery!

 

My Banana Coconut Recovery Muffins use chopped walnuts for a delicious delivery of nitric oxide-boosting food!

 

Besides these important factors, these muffins are vegan, gluten free, and deliver a powerful punch of omega 3, 6, and 9 fatty acids, fiber, and deliciousness!

 

 

Whip up a batch, and pop in a mini muffin directly after your workout to give your body the fast energy it needs for optimal recovery. They’ll keep you satisfied for hours after your workout until you get to your next meal. Just don’t forget to hydrate!!

The recipe is below, but if you’d like a PDF version of this recipe that you can print out – enter your email below!

 

Banana Coconut Recovery Muffins
 
Prep time
Cook time
Total time
 
Specially designed to provide adequate protein and carbohydrates after your workout. The medium chained triglycerides in coconut provide fast energy to your muscles, bananas add potassium, and walnuts increase blood flow to your muscles. Stay strong and recover fast!
Author:
Serves: 20 mini muffins
Ingredients
  • 2 tbsp flax seed, ground
  • 6 tbsp water
  • 1 cup oat flour (or ground oats)
  • ¾ cup chickpea/garbanzo flour
  • ¾ cup ground coconut flakes
  • ¾ cup coconut sugar
  • 2 tbsp hemp hearts
  • 1 tsp salt
  • 2 tsp baking powder
  • 3 mashed bananas
  • 6 tbsp melted coconut oil
  • 1 cup chopped walnuts
Instructions
  1. Preheat oven to 350F
  2. Mix ground flax seeds with water in a small bowl.
  3. Mix ground oats, chickpea, coconut flakes, coconut sugar, salt,
  4. baking powder, and hemp hearts together.
  5. In another bowl, combine melted coconut oil with banana.
  6. Add coconut oil/banana to the dry flours, and mix until combined.
  7. Add chopped walnuts and gently mix.
  8. Pour into muffin tins, bake for 30 min or until firm.
  9. Let muffins cool in tins.
  10. Store in sealed container or freeze for later use!

 

  Thanks for reading, and have a wonderful day,   samantha attard sig

 


samantha attard happy healthy humanSamantha Attard, PhD, is the founder of Happy Healthy Human. Sam is a performance coach and yoga instructor who helps people eat, move, and live with intention. Learn more here.

 

Join the Happy Healthy family to get special invites, event discounts, and lessons on living with intention.


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A better New Year’s Detox

new years detox diet photo

After the holiday cookies, parties, and general overindulgence, we all want to start the year off with clean eating and nourishing foods.
 
But our desire to detox can do more harm than good. Instead of jumpstarting our metabolism, detoxing after a period of indulgence often leads to extended juice cleanses or restrictive eating patterns. Once you get back to your normal eating habits, the weight comes back on and your energy decreases. And then we repeat the pattern over and over again.
 
The bad news about detoxing.
As soon as you introduce a large caloric deficit like you get in juice cleanses, your body goes in to stress mode. Your productivity and energy drop, and your productivity, kindness, and mood suffers. You can’t work out, your energy is in the tank, and you just don’t feel good. That’s no fun.
 
The cleanse I recommend
That’s why I recommend a different sort of cleanse, one that actually involves delicious nourishing foods.
 
My “cleanse” program is focused on all the things you CAN be eating, instead of everything that you can’t.
 
Unlike a juice cleanse, you can maintain my New Year’s Clean Eating Plan for longer than just a couple days. I recommend sticking to this plan for two to three weeks for best results, but you can carry these principles forward in to the rest of your year.
 
Here’s what to focus on in this clean eating plan:

  • Have 20-30 grams of protein in each meal from eggs, lean meats, beans, seeds, and whole grains.
  • Eat 2-3 cups of vegetables and/or fruit at each meal.
  • Eat 3 to 4 meals per day without snacks in between. Focus on making each meal have a balance of fat, protein, and carbs.
  • Steer clear of fried foods, instead opting for stews and soups, as well as steamed, sautéed, or raw foods.
  • Reduce/eliminate added sugars and alcohol.
  • Women: eliminate dairy to reduce bloating.
  • Eat plenty of fats from whole foods like nuts, avocados, seeds, and coconuts.
  • Steer clear of refined flours, opting instead for whole grains.

 
This detox plan is not about deprivation, it’s about enjoying high-nutrient foods that are not calorically dense. With this eating plan, you’ll clean out the cobwebs, watch your energy increase, and maybe even lose a few pounds.
 
Most importantly, with this plan, you can continue to exercise and work normally, while still taking huge steps to make 2016 your healthiest year yet.
 
Here are some of my favorite lunch/dinner recipes to get you started:

 
These dietary changes are the exact ones I work on with my clients when they’re looking to clean up their diet, lose weight, and boost their energy. If you’d like to get a better start on your 2016, sign up a free consultation here.
 
What’s your single biggest New Years resolution this year? Putting it down in words helps you to stick with it, so share below!!

 

  Thanks for reading, and have a wonderful day,   samantha attard sig

 


samantha attard happy healthy humanSamantha Attard, PhD, is the founder of Happy Healthy Human. Sam is a performance coach and yoga instructor who helps people eat, move, and live with intention. Learn more here.

 

Join the Happy Healthy family to get special invites, event discounts, and lessons on living with intention.


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4 surprising foods with added sugar (and none of them are dessert!)

surprising foods with added sugar photo

I’ve heard from a lot of people that they’re worried about holiday sweets. I totally hear you – there are some decadent (and tempting) delights that can send your entire diet off course.

But in truth, it’s not just the cookies that are full of the sweet stuff.There’re a few other products that tend to have a lot of extra sugar, and together they can make for an overly sweet meal.

Here are some places to look for hidden sweeteners:


Drinks. Punches, hot chocolates, sangria, hot apple cider, egg nog…..the list goes on and on. All of these drinks contain a high amount of sugar (20+ grams per serving!). They can prime your palate to want and crave more sweet things throughout the night, and are a source of empty calories you just don’t need.

Marinades and dressings. Barbeque sauce and store-bought dressings often have a high amount of sugar to enhance the flavor of these savory foods. Beware – even vegetable dressings can contain sugar!


Cocktail snacks. We don’t think of them as dessert, but the peanut M & Ms, trail mix, coated peanuts, and veggie dips all have extra sugar and carbohydrates that can add up.


If you want to make room for that cookie or piece of cake, you might look to these other sources of sugar to reduce the amount of sugar you’re eating.

Happy Holidays!

 

  Thanks for reading, and have a wonderful day,   samantha attard sig

 


samantha attard happy healthy humanSamantha Attard, PhD, is the founder of Happy Healthy Human. Sam is a performance coach and yoga instructor who helps people eat, move, and live with intention. Learn more here.

 

Join the Happy Healthy family to get special invites, event discounts, and lessons on living with intention.


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Always overeating at Holiday Parties? 5 Tips So It Never Happens Again

how to not overeat photo

With Thanksgiving behind us, we’re officially in the Winter holiday season. It’s a wonderful time of year, and it’s great to visit with family and friends, but it also means that there are tempting desserts and opportunities to overindulge at every turn.

 

Here are some tips to make sure you get through the holiday season with your beach body in tact.

 

  1. Don’t go hungry. Eat a meal or a healthy snack before you hit up the cocktail party. You don’t want to be rushing up to the table as soon as they release the snacks, and having a full belly will help you avoid the temptation of snacking all night.
  2. Grab a plate and create one plate with all the food you will eat. The ability to pick for hours is a major
  3. Drink a glass of water between each alcoholic beverage. It slows down your alcohol, which helps keep the alcohol munchies away. You’ll stay hydrated too, so you won’t be eating out of thirst.
  4. Focus on whole foods, not processed foods. It’s hard to stay away from all of the snacks, so stick to veggie platters, cheese, fruit, and nuts. They’ll help you feel full and satisfied better than crackers, chips, and pretzels.
  5. Look for the calorie worthy. We’ve all been there: standing around a plate of slightly stale cookies or trail mix, eating simply because the food is in front of us. Don’t be fooled by these foods that are not worthy of their calories. Look for the home-made, the delicious, the hard-to-find. Make your holiday calories worth it and enjoy eating them!

 

It can be overwhelming and difficult to stick to your health goals in the midst of so many opportunities to eat and overindulge. But with a firm commitment to your health goals, and some powerful strategies to keep you on track, you can enjoy your holiday and still stay on track. 

 

  Thanks for reading, and have a wonderful day,   samantha attard sig

 


samantha attard happy healthy humanSamantha Attard, PhD, is the founder of Happy Healthy Human. Sam is a performance coach and yoga instructor who helps people eat, move, and live with intention. Learn more here.

 

Join the Happy Healthy family to get special invites, event discounts, and lessons on living with intention.


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Steel Cut Oats Recipe from Laura Clark, Whole Foods Nanny

laura clark steel cut oats recipe photo

Hi Everyone! Today we have a very special guest on the blog. Laura Clark is the Whole Food Nanny, and she shares tips and recipes for helping to move your family from processed foods to whole foods. She’s a wonderful lady sharing awesome content. We first connected over on Periscope, and after last week’s talk about breakfast this past week, she offered to share her favorite steel cut oatmeal recipe with you!

 

Steel cut oats are great because they are a *low-glycemic food*. You absorb the carbohydrates in steel cut oats slower than the ones you eat in an instant oatmeal, so you have less of a sugar rush and feel full for a longer time! They’re delicious and easy to prepare, so I’m so grateful that Laura is sharing this recipe with us! Take it away, Laura!

 

laura clark steel cut oats recipe photo 2Hello!  My name is Laura Clark and I am the Whole Food Nanny.

I am a mother of 3 kids, who inspires and educates families on how to eat more real food and less processed food.  Today, I’d like to share my favorite Steel-Cut Oatmeal recipe because it is delicious, full of flavor, and is an excellent alternative to eating high-sugar, low nutrients, packaged cereal.  This is a great recipe to switch out cereal with!

 

Steel-Cut Oats by Whole Food Nanny
 
Author:
Recipe type: Breakfast
Ingredients
  • 3 ½ cups water
  • 1 cup steel-cut oats (Costco sells them very inexpensive)
  • ½ cup milk (we use almond)
  • ½ cup cashews
  • 3 Tbsp. pure maple syrup (adjust for your liking)
  • ½ cup dried cranberries
  • 2 tbsp. unsweetened flaked coconut
  • 1 tsp. ground cinnamon
  • 1 tsp. pure vanilla extract
  • Pinch of salt
Instructions
  1. Bring water to boil in pan over medium high heat.
  2. Add in steel-cut oats and prepare according to package directions (mine take 5 minutes to cook).
  3. Stir in milk, maple syrup, cranberries, coconut, vanilla extract, cinnamon, and salt.
  4. Top with cranberries and cashews.
  5. Enjoy!

 

I hope you enjoy this recipe as much as we do!  : )  Join our community on Periscope (@LauraClarkTV) for daily recipes and tips on how you can get your family to eat more real food and less processed food so you can feel healthier and happier with yourself and your life!  In addition, my website will be launching shortly for tons of resources, information, recipes, and tips for you and your family’s new lifestyle change.  Check back soon at wholefoodnanny.com

 

Sincerely,

Laura Clark – the Whole Food Nanny 

 

Thanks, Laura! Make sure you drop by Periscope or Twitter to tell Laura thanks for her great recipe! 

 

  Thanks for reading, and have a wonderful day,   samantha attard sig

 


samantha attard happy healthy humanSamantha Attard, PhD, is the founder of Happy Healthy Human. Sam is a performance coach and yoga instructor who helps people eat, move, and live with intention. Learn more here.

 

Join the Happy Healthy family to get special invites, event discounts, and lessons on living with intention.

 


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Do you need to eat breakfast?

do you need to eat breakfast in order to be healthy photo

I’ll tell you right now: the world will not end if you don’t eat breakfast. In fact, you might be a perfectly functioning member of society, completely healthy, and even happier if you don’t eat breakfast!

That being said, sometimes our reason for skipping breakfast kind of stink. We don’t eat breakfast because we’re feeling rushed, we don’t feel like preparing a meal, we don’t know what to cook, or we just don’t wake up hungry.

 

Some of the reasons I recommend that people eat breakfast:

  1. It gets your metabolism going, helping you feel more awake and alert.
  2. It fuels your brain with necessary nutrients so you can think and be your most productive.
  3. It stops those “hangry” (i.e., hungry + angry) feelings we sometimes get when we’re overly hungry.
  4. It helps you stop night-time cravings by making sure that you’ve gotten in enough calories earlier in the day.

If you suffer from any of the above, you might find that eating breakfast actually makes your day feel a little happier and healthier. It can set you on a positive track and helps you have the energy for your day.

Give breakfast a try for a couple weeks, and notice any differences in your mood, energy, or night-time eating habits!

 

Here are a couple of tricks to get you started eating breakfast:

  1. Drink a glass of water when you wake up to get your body hungry and ready for food.
  2. Eat your breakfast in within 1-2 hours of waking up to maximize the benefits.
  3. Make high protein bars or muffins that you can pull from the freezer and take on the go.

 

Troubleshooting:

If you find yourself without any appetite for breakfast, make sure you’re drink a glass of water, tea, or coffee in the morning. It helps your body wake up and can prime your stomach to get ready for digestion.

If you’re still don’t have an appetite, take a look at how much you’re eating at night. You might need to decrease your amount of after-dinner snacks, so you’re hungry and excited for your breakfast meal.

Give yourself a few weeks for your body to adjust and to notice how you feel when you eat breakfast. It may just become the favorite part of your day!

 

  Thanks for reading, and have a wonderful day,   samantha attard sig

 


samantha attard happy healthy humanSamantha Attard, PhD, is the founder of Happy Healthy Human. Sam is a performance coach and yoga instructor who helps people eat, move, and live with intention. Learn more here.

 

Join the Happy Healthy family to get special invites, event discounts, and lessons on living with intention.


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Is self-care self indulgent? + Holiday Fundraiser

is taking care of your diet selfish photo

This post originally appeared in my free weekly newsletter that’s filled with tips and tools to keep you living well every day. If you liked this post, and want to have more messages like this delivered straight to your inbox, subscribe here! Thanks.

 

This weekend, I started to have doubts.

 

With all of the pain, poverty, and war happening around the world, I felt so selfish for quibbling about the protein content of my snack bar. I thought it indulgent to take a 90-minute yoga class (which also cost a pretty penny).

 

 I started to think that my work was frivolous. Yes, I help ambitious adults find peace with their bodies and their daily routines…. But that sounds like a dream compared to the struggles faced by refugees, people in war-torn countries, and those living in the depths of poverty.

 

But I realized that downplaying the importance of diet and routine was similar to a fear I’ve heard expressed from my clients. I’ve heard them say that taking care of themselves feels self-indulgent. That motivating themselves to eat well or exercise when there are so many other demands on their time is not considerate of their families.

 

Ask yourself: Have you every neglected a workout in favor of doing the dishes or a work email? Or perhaps you’ve found yourself unable to take the time to prepare and sit down to a complete meal due to work demands, housekeeping, or taking care of others.

 

In all cases, we’re essentially saying that our wellbeing is less important than these other activities around us. That’s certainly what I felt this last weekend when I started to question my focus and work.  So is that feeling justified?

 

As I investigated my thinking and reflected, I actually came to the opposite conclusion: Taking care of your health and wellbeing is the most important thing you can do for yourself and the world.

 

I realized that I was incredibly lucky to be born when and where I was. I was born at a time that allowed me, as a woman, to access great education and freedom. No one told me that I wasn’t as smart because of my gender, or placed limitations on my dreams. I am allowed to express my opinions and personality freely through my fashion, my words, and my career.

 

Same for you. If you’re reading this post, you are among the top 0.01% of humans in terms of access to money, education, and basic human rights.

 

This luxury of having your basic needs met is a gift. And with this great freedom comes great responsibility. You have a responsibility to live this lucky life as fully as possible. To make the most of it. To participate fully in this great world, and to appreciate the gifts you have been given.

 

But you’re not just doing it for yourself. Because caring for your diet and routine is not all about you.

 

Being at your best is the greatest gift that you can give to others: your family, your friends, and the world.  When you are at your best physically and mentally, you can use your skills and personality to help the world.

  • You have the energy to play with your kids.
  • You give your best mental work at your job.
  • You are kind to those around you.

 

These are not trivial things. They are what help your children grow and thrive, your work to positively impact the world, and for your presence to make other people’s day better.

 

So yes, you are in fact worthy of that attention to your diet and routine. It’s not selfish to make sure you get enough sleep, to relax when you need a break, or to take that run when you need fresh air.

 

It’s those practices that allow you to continue showing up for your community day after day, and contributing your amazing skills to the world.

 

So yes, I am lucky to tailor my diet and my routine, and to teach others how to do the same. I get to share love and light with those around me, and I feel incredibly lucky to do so.

 

However there is still more to give. One of my dreams is for Happy Healthy Human to be a social enterprise. To sell services and products, but also to give money and time to non-profit organizations and people in need. Every day, there are 16 million children right here in the US who don’t have enough food. This Holiday season, we’ll be donating to No Kid Hungry. They’re an amazing organization that funds school breakfast programs so that kids can focus on learning, instead of their hunger. They also empower families to eat healthy by teaching parents and kids how to cook delicious, healthy meals together. Please join me this season in expressing gratitude by going over to our Happy Healthy Human Gives page and donating whatever you can to our holiday fund. Every $10 you give can provide up to 100 meals for children facing hunger.

 

Have a very happy and healthy week, darlings, and thanks for reading,

 


samantha attard happy healthy humanSamantha Attard, PhD, is the founder of Happy Healthy Human. Sam is a performance coach and yoga instructor who helps people eat, move, and live with intention. Learn more here.

 

Join the Happy Healthy family to get special invites, event discounts, and lessons on living with intention.


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Make this year your healthiest Thanksgiving yet!

plan a healthy thanksgiving

It sure is! We know that Thanksgiving is notorious for being an opportunity to overindulge. Deep fried turkeys, sweet potatoes with marshmallow, and a few too many slices of pumpkin pie are incredibly easy to come by. But in comparison to some other holidays, Thanksgiving is actually incredibly easy to do in a healthier way. Do you know why? It’s because it’s a totally predictable holiday.

You already know what’s going to be on the table. There will be turkey. There will be pie. The surprises are few and far between. This means that you can use the power of predictability to plan out your meals before-hand, and make sure that you stay on your diet (within reason) even while you celebrate the holiday.

So before you pull up for Thanksgiving dinner: think back to previous year’s celebrations and ask yourself:

  • What dishes am I really looking forward to?
  • Which parts of the meal or only so-so, or can I get all year round?
  • What treats are worth indulging in?

Once you have an idea of your favorite and not-so-favorite parts of the holiday table, move on to the next question:

What is your goal in your Thanksgiving celebrations? Are you watching portions, or staying away from sugar? Do you want to get as many vegetables in your meal as possible, or are you maintaining gluten free? Figure out your one main goal for this meal, and how you can arrange your Thanksgiving plate accordingly.

Go in to your Thanksgiving with a clear vision of what’s worth it, what’s not, and what you want out of your meal. Doing so, you’ll enjoy your time with family and friends, instead of fretting the entire day about what you are or are not eating.

One final tip to make Thanksgiving a healthy holiday: Get active!

Suggest a walk after your Thanksgiving dinner with your family, throw a football around outside, or do a Thanksgiving morning run or yoga class.

These are all opportunities to get your body moving and your family bonding over something other than food on this fabulous holiday.

Happy Thanksgiving!

 

  Thanks for reading, and have a wonderful day,   samantha attard sig

 

For more tips like this, be sure to join our Free Facebook group to take the guessing out of your diet planning.

 


samantha attard happy healthy humanSamantha Attard, PhD, is the founder of Happy Healthy Human. Sam is a performance coach and yoga instructor who helps people eat, move, and live with intention. Learn more here.

 

Join the Happy Healthy family to get special invites, event discounts, and lessons on living with intention.

 


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How your food is tricking you into thinking it’s healthy

food products are tricking you into thinking they're healthy photo

There was a scathing article in Mother Jones this week about Cheerios Protein.

Cheerios Protein, just because of it’s name, sounds healthy. Most of us know about the beneficial effects of protein on our diets. And this product: Cheerios PLUS Protein! Sounds like a better version of the breakfast cereal we all know and love.

 

But does Cheerios Protein live up to the hype? When you actually compare Cheerios Protein to original Cheerios, you see a pretty bleak picture: Cheerios Protein has just 0.7 more grams of protein than original Cheerios, and 14.9 more grams of sugar. Woah. It’s not the healthy product it first seemed like.

 

comparing cheerios and cheerios protein mother jones photo
Understanding this disconnect between the name of the product or the front-of-package labels is really important. Research studies have shown that the name of a product actually changes how we view the product, how we purchase, and most importantly, how we consume. For example, when people were served a food labeled as “low fat”, they actually ate 50% more of the product than if the very same product didn’t have a low fat label!

Plus, only certain names and health claims are actually regulated. Cheerios is allowed to call it product Cheerios Protein…even if it’s not all that different than regular Cheerios.

 

What does this mean for you? 

  1. Be aware of how a food name or label can subconsciously affect how you perceive the product and consume it.
  2. Whenever you do see a label that appears too good to be true (low fat donuts, healthy cookies, or high protein pancakes), take a look at the Nutrition Facts Panel and ingredients label on the back to see if the product lives up to the hype. Check out this post on choosing a healthy snack to help you make sense of what you find.

 

It’s sad but it’s true: we can’t necessarily trust what the front of a package tells us. So make reading the nutrition facts and ingredient lists a normal part of your shopping routine, and you’ll be sure that what you see is what you get.

 

Have you ever thought you had chosen a healthy product only to find out that it was less than nutritious? Share your experiences in the comments below – you might just save another reader from making the same mistake!

 

And for more tips like this, be sure to join our Free Facebook group where we talk about nutrition, health, and living well.

 

  Thanks for reading, and have a wonderful day,   samantha attard sig

 


samantha attard happy healthy humanSamantha Attard, PhD, is the founder of Happy Healthy Human. Sam is a performance coach and yoga instructor who helps people eat, move, and live with intention. Learn more here.

 

Join the Happy Healthy family to get special invites, event discounts, and lessons on living with intention.

 

 


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Are you getting enough protein?

getting enough protein photo

Likely, yes. Most of us do not have a protein deficit – just 8-10 oz of meat can meet the daily recommendation of protein for most adults!

 

When and how we consume protein is another story.

Many of us focus our protein to 1 or 2 meals with a big hunk of meat.

 

Instead, aim to spread your protein intake throughout your day, so you constantly support muscle repair and growth throughout the day.

 

Also, don’t discount the power of beans, nuts, protein-rich grains, and even vegetables! They do contain some protein and help you reach your daily allotment.

 

Here are some ideas to help you get adequate protein throughout the day:

  • Start your breakfast with a veggie-filled omelet, yogurt and fruit, or a porridge made with high-protein grains like quinoa or buckwheat.
  • For lunch, eat 3-4oz of chicken or tuna, or add some chickpeas or other beans to a salad or soup.
  • Snack on fruit with some nuts or a cheese stick. Carrots & hummus are great too!
  • For dinner once again, add 3-4oz of meat, 1 cup of beans, or some poached eggs. Delish!

 

If you’d like to learn more about the science of protein (including the health benefits of a high protein diet), read my previous post here.

 

Do you have nutrition questions you’d like to see answered here? Send an email to info[at]behappyhealthyhuman[dot]com, and you could see your question answered here and on Periscope!

 

  Thanks for reading, and have a wonderful day,   samantha attard sig

 

 


samantha attard happy healthy humanSamantha Attard, PhD, is the founder of Happy Healthy Human. Sam is a performance coach and yoga instructor who helps people eat, move, and live with intention. Learn more here.

Join the Happy Healthy family to get special invites, event discounts, and lessons on living with intention.


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