PROTEIN

Importance of Protein:

1. Muscle Growth and Repair: Protein is essential for muscle growth, repair, and maintenance. It contains amino acids, which are the building blocks of muscles.

2. Enzymes and Hormones: Proteins function as enzymes and hormones, facilitating various biochemical reactions and maintaining hormonal balance in the body.

3. Immune Function: Proteins are involved in the production of antibodies, which play a key role in the immune system, helping the body defend against infections and illnesses.

4. Cell Structure: Proteins are integral to the structure of cells, providing support and structure to cell membranes.

How to Eat More Protein:

1. Include Lean Meats: Lean meats like chicken, turkey, fish, and lean cuts of beef or pork are very high in protein.

2. Plant-Based Proteins: Plant-based protein sources such as beans, lentils, tofu, tempeh, and edamame are good options, but they may require higher quantities of these items to reach your protein goal.

3. Eggs: Eggs are a versatile, nutrient-dense, and protein-rich food. They can be included in various dishes, such as omelets, salads, and sandwiches.

4. Nuts and Seeds: Almonds, peanuts, chia seeds, and hemp seeds are examples of nuts and seeds that are high in protein. They also provide healthy fats. Nuts and seeds have protein, but just like plant-based proteins, you will need a high quantity of these items to reach your protein goals.

5. Protein Supplements: If needed, consider protein supplements like whey protein or pea protein. These can be added to smoothies or shakes. Make sure to check the ingredients in these protein supplements; sometimes, they are made with fillers and low-quality ingredients. My advice for whey protein powder is to find a grass-fed option without any added sugars.

6. Greek Yogurt and Cottage Cheese: These dairy products are more protein than regular yogurt or cheese and are very easy to add to meals. For example, I love adding cottage cheese to my scrambled eggs. At first, it definitely sounds strange, but it tastes so good and adds around 15-20 grams of protein to your meal (depending on how much you add).

Two of my recent high-protein meal obsessions-

• Protein Pancakes -

  • 2 bananas, mashed

  • 2 egg whites, whisked

  • 1 serving protein powder (I use Levels chocolate protein)

• Eggs scrambled with cottage cheese

  • 3-4 eggs

  • ½ cup cottage cheese 

  • 5-10g nutritional yeast

  • Veggies

I am currently 26 pages into this book, The Alchemist, by Paulo Coelho. Even though I haven’t read much of the book yet, I already know I am going to learn so much. I wanted to leave you with my favorite quote so far -

“It’s the possibility of having a dream come true that makes life interesting”