fitness and nutrition

KT’s Week 11: Protein Power

Yes, I get it. OMG I really do get it!

Protein is power. Protein helps rebuild your muscles after a hard workout and protein is needed to lose weight. Duh! My coach has been telling me this all along with the protein factor she has put in my weekly numbers.  But, for whatever reason, I found some excuse not to hit my protein numbers time and time again. It only took me like six months to register this. This doesn’t actually surprise me since it took me almost nine months to buy in to macro counting after a friend shared her successes.

It seems so simple but yet it is really a hard task to consume a mountain of protein when you really want everything carb-related. What an irony, but your body actually feels better and not so sluggish when you have the right balance. I guess this is why I have a nutrition coach. Her job is to remind me what I already know and motivate me when I find a reason to not follow directions. In reflection, it’s the same reason I go to CrossFit to have a coach. One who pushes me outside my comfort zone. I think some forget those benefits when they face healthy living alone.

This week’s post is dedicated to protein and its power to fuel and rebuild my my body and muscles.

Chicken: eat more chicken! Chick-fil-A got it right and guess what? Their chicken nuggets fit nicely in my macros so I am a huge fan of chicken nuggets from Chick-fil-A. I even get the fried ones since that fat evens out my numbers on the protein side. This chicken is just as much of a treat as a candy bar to me.

Shrimp: I like mine spicy. Not too spicy, just spicy enough and I can’t have it too much during the week or I will burn out so balance is key.

Tuna: I’m a pouch kind of tuna girl. Albacore white in water. But yeah, nothing great to say about this. It’s TUNA. And if you can stand the smell (or your breath after you eat it) then it’s helpful to your macros, but once every other week is enough for this chick.

Chicken: I’m back to chicken because you can eat it a million different ways and it’s different each time. But for this week I’ll talk about kabobs. Peppers, onions, zucchini and lots of chicken marinated in Italian dressing. Big yummo to me!

Hello, chicken again: rotisserie chicken flavored Boar’s Head deli meat. Yup, I said it. Sandwich meat. Not the processed nasty stuff that comes prepackaged. I’m talking about the freshly sliced deli meat, sliced thin so you can feel like you are eating more. If you haven’t tried it, it’s a good protein to eat. See my scale pic for this yummo. And I can add this to the end a day to top off my protein numbers.

Cheese: I eat a cheese stick almost daily. It hits my fat and my protein so it’s a double whammy. Warning: don’t eat too much cheese or you can get backed up. Yes backed up on the backend. Hope that gives you a giggle.

Yogurt has plenty of options and the Greek varieties are essential in planning a good day. Protein and a small amount of carbs and little or no fat. I stretched this week and bought some yogurt drinks in case I’m on the road again.

New week, same numbers. If it’s not broke don’t fix it! just need to keep nailing my protein digits. Scale is moving on down!

This week’s crisis came when MyFitnessPal crashed at dinner time. I had to take out pen and paper and do math to calculate my macros before my meal time. This is when preplanning your day comes in handy but for me I always wiggle some until the end of the day. This day was one of those days so yeah, I had a mild panic attack as did many others who couldn’t access their app. Epic tech fail Under Armour! I guess my premium service doesn’t get 100% uptime.

I rolled out of crisis mode one day and moved onto a big scale victory the next day. A milestone of some sort. No need to advertise the magic # but a mini celebration was had internally. Now it’s time to reset and realign. New goals to aim for as original goals are nearing and the bar must rise to stay chasing the the finish line.

In closing, I should not forget to post about this fun Friday fact: I opted to indulge in the Red Cup Friday offer at Starbucks this year. I got a holiday drink but not just any holiday drink. I got the Grande Carmel Brûlée Latte. All 400-plus calories loaded with about 70 carbs, 13 fat and 11 protein. What was the justification? The free red cup that I can use the rest of the season and put another skinny coffee in and imagine I am drinking the calorie and carb-loaded caramel brûlée. Don’t get me wrong, it was amazing. But, I suffered the rest of the day to stay within my macros so in the end it wasn’t worth it because I can have a skinny option of another drink to fuel my Starbucks addiction. This drink was to me what ice cream is to others. We all have moments of weakness we just need to find a healthy balance. For me this time around I opted for this holiday treat to reward myself for nothing particular. I sometimes do that to myself. But in reality thank goodness for Alex the macro barista who posts all the healthy ways to order your Starbucks coffee. He is a gem if you don’t follow him.

I guess self-pampering is a thing and as I reflect I think I am pretty good at it. #retailtherapy #hairandnails #shoesfordays #girlproblems #massages #girlstrips

Oh how I laugh out loud typing this! I commit to myself. I am accountable for myself and my progress or my demise. Just me! Don’t wait for someone to push you over the finish line. You have to do it for YOU.

I also did not touch, smell, unwrap or eat even one piece of Halloween candy this year so I won that holiday battle just a few days earlier. This blog captures the ups, the downs and everything in between on my journey to fab at fifty. Hope you embrace the knowledge, laugh at the hidden humor and celebrate with me virtually.

Until next time Turkeys! Happy November to my online peeps.

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