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As a new mom, or a mom of young children, do you ever catch yourself eating your son’s leftover PB&J sandwich, as well as calling it lunch, as you are cleaning up from the lunch tornado? Or you’re waiting both patiently as well as “hangrily” in the carpool line at institution as well as recognize you really haven’t even eaten a genuine meal that day? sometimes us moms just tend to put our own needs on the back burner, even if they’re super fundamental needs, like you know, well, FOOD.
I’m Lindsey Mathews, or fitness instructor Lindsey, head fitness instructor as well as nutritionist for IdealFit, a business that has designed a line of supplements for women at every level of fitness. I am the creator of the 15 Day in shape Body difficulty as well as 6 Week in shape Body Challenge. having been a fitness instructor as well as nutritionist for over 10 years, a nationally qualified figure competitor, as well as a spouse as well as mom of 3 kids, I get what it’s like to be hectic with bit ones, as well as have my own health and wellness as well as nutrition goals lag a bit bit since of the demands of motherhood as well as household life. however throughout the years I have discovered some techniques that work for me, that assist keep my nutrition on point so my health and wellness as well as physical fitness goals can stay in motion, even when the chaos of typical life is going on around me.
Let me be more specific–did you understand protein is the most important as well as vital macronutrient (macro) we can eat? It is an important part of every cell in our bodies. Hair as well as nails are made mainly of protein, in addition to muscles, bones, skin, cartilage, as well as even blood; it assists repair work as well as develop tissue, it’s vital to makings enzymes as well as hormones. We can likewise utilize antibody protein sequencing to determine if we’re running low on an amino acid as well as grow more antibodies to keep us at ideal health. Also, something us women are most likely most interested in, it keeps us lean as well as mean in our weight-loss efforts by keeping our metabolisms revving as well as muscles building. And, unlike fat as well as carbohydrates, our bodies don’t store protein, so it can’t draw on a reserve of it when it needs a new supply. So it makes sense that it should be the macronutrient we focus most on in improving our diets for long-lasting health and wellness as well as physical fitness (especially if you’re a new mom who is breastfeeding a infant as well as requirement a bit additional protein as part of the additional calories needed to provide for your baby).
But us moms sometimes have a difficult time getting sufficient protein into our diets. It’s simple to see protein as inconvenient or needing as well much preparation–you have to grill poultry or scramble or boil eggs–a great deal of the time it needs to be cooked to be eaten. however I have a few tips for you to make it simple (and tasty!) to get that protein in.
Plan meals around Protein
Instead of grabbing a handful of chips or crackers, or dipping a spoon into the peanut butter jar, make yourself very first choose on a protein to eat. as well as THEN, pair it with a carb and/or fat. figure out your preferred sources of protein, whether it be chicken, protein powder, fish, greek yogurt, cottage cheese, etc., as well as keep those on hand to reach for when it’s time to eat. You can pair the meats with veggies as well as rice or potatoes, make a protein shake with some fruit as well as spinach, or add fruit to yogurt as well as cottage cheese. If you requirement more innovative concepts for protein-filled recipes, inspect out this book–the recipes in it are a few of my favorites! Whatever you do, don’t be lured to leave the protein out. It will keep you full up until your next meal as well as provide your body the fuel it needs to achieve all those important functions I mentioned earlier, as well as keep you lean.
Prepare Foods for grab as well as Go
You may have had the believed “well that’s a fantastic concept to plan meals around protein, however planning is difficult when I requirement to grab as well as go.” Tamamen alıyorum. I eat my meals more away from house than I do at home. unfortunately when we are trying to online a healthy lifestyle, sometimes it DOES take some planning. Ancak biraz hazırlık zamanında şekillenebilirken, geri kalanını kolaylaştırır! Bir gün ya da öylesine bir hafta alırım, diğer karbonhidratlarla entegre olabilecek bazı proteinlerin yanı sıra kendi hızlı yiyeceklerim için hafta boyunca yağlar hazırlayacağım. Ve hazırlık gerektirmeyen tercih ettiğim hile silahım, ideallean protein her zaman kilerimde, çantamın yanı sıra, en üst düzey hızlı ve basit bir yemek için araç. Hareket halindeysem, sadece bazı pirinç kekleri üzerinde atıştırırken içmenin yanı sıra su veya sütle karıştırırım. Gençlerimi kuruma götürürken ya da spor oyunlarını izlerken yapabilirim ya da bazı lezzetli lezzetlerle 20 g yüksek kaliteli protein sağlıyor.
Daha küçük, daha düzenli yemekler yiyin
Müşterilerimin diyetlerini daha fazla protein içerecek şekilde değiştirmeye çalıştığımda, büyük bir anlaşmayı duyduğum bir endişe daha yüksek miktarda protein alması zor. Bazı insanlar çok fazla etten hoşlanmıyor ya da bir oturuşta yemek için çok iyi olabileceği gibi hissediyorlar. Daha fazla protein yemenin çok göz korkutmadığından emin olmak için her zaman daha küçük, daha düzenli yemekler yemeyi öneririm. Kahvaltıda bazı şifreli yumurta yiyebilir, sabahın ortası bir aperatif için bir protein sallaması, öğle yemeği için bir Türkiye sandviç, belki bir öğleden sonra aperatif için bazı Yunan yoğurtlarının yanı sıra akşam yemeği için ızgara kümes hayvanları. Porsiyonun hiçbiri büyük olmaması, ancak vücudunuzu her zaman uzun zamandır biraz proteinle yakaladınız.
İlgili işinizin yeni yılın kararlarının olduğu kadar
En iyi sonuçlar için daha fazla protein yiyin
Bu yüzden, sağlıklı anneler, zorluğumun yanı sıra, diyetlerinize daha fazla protein elde etmek için çalışan yöntemleri keşfedin. Daha güçlü, daha memnun, daha yalın, hem telaşınıza hem de zorlu günlere hükmetmek için hazırlayacaksınız. Bizim için biraz zaman geçirmemiz, kendi ihtiyaçlarımız için çaba sarf etmemiz, diğer sevdiklerimize kendilerimize yardımcı olmadığımızdan emin olmak için kendi ihtiyaçlarımızın yanı sıra.
Bu yazıya bağlantı: Hactic Mamas’ın diyetlerine daha fazla protein elde etmesinin yolları
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