This weeks vlog discusses the importance of protein and what sources are the best choices for your overall health. It’s key to have adequate protein intake.  Signs and symptoms of too little protein are:

Suggestions for non meat sources of protein:

• Legumes and beans

• Soy, mycoprotein and tofu products

• Nuts and seeds

• Sprouted seeds

• Whole grains

• Algae and seaweed

• Most plant foods contain protein

Protein foods also help to slow down the absorption of glucose into the bloodstream which reduces hunger by reducing insulin levels and making it easier for the body to burn fat. Carol discusses the tier list of how to get your protein starting with veggies, Greek Yogurt, animal sources and then protein drinks. While all vegetables do contain enough protein to register. Vegetable protein is considered to be incomplete, which means if you eat a diet based in vegetables you are probably not getting all of the essential amino acids your body needs to function. You can get your protein amounts for vegetable and animal sources: CLICK HERE.

If a food supplies a sufficient amount of the nine essential amino acids, it is called a complete protein. Virtually all proteins from animal foods are complete. Foods that lack or are short on one or more of the essential amino acids such as some fruits, grains, and vegetables are incomplete proteins. Such plant-derived foods can nonetheless be excellent sources of protein if eaten in combination with animal proteins. We want you to have balance in your meals for your overall health.

Beans provide nearly as much protein as meat, and are much lower in fat and calories. One cup of cooked beans contains 12 to 25 grams of protein. Once you are p3 stabilized, try adding 1/2 cup of black beans to your diet daily.

Greek Yogurt is one of our favorite dairy sources packing 20g of protein in the Fage 2% Read more about Greek Yogurt. CLICK HERE

Watch Carol’s VLOG, we want you to see there are many protein sources and to not always think about meat when getting in your protein. Animal sources are important, but so are vegetables, beans and dairy. Keep your menu interesting adding a nice variety to your plate.

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Exercise in Phase 3: when its okay, how to get started and what you should expect.

When entering Phase 3 it is important to not jump straight into an exercise routine. Your body is coming out of a very strict season and you will first want to introduce the new higher calories before doing any exercise including walking. It would be best to make sure your body is settling in to your new calorie counts before beginning any exercise program.

Make sure you are getting within 200 calories of your maintenance calories. If you do not get enough or too many calories in phase 3 you will gain. We get the question a lot of how can I eat so many calories, but if you think about how this protocol works our bodies are breaking down abnormal fat and we are getting a lot more than 500 calories daily. If you stop protocol and do not increase your calories you will go into starvation mode which can cause a gain. You can check maintenance calories here here and please email if you need help getting started Click Here.

Week One Sample Menu:

First week of p3 menu:

Breakfast- 3 eggs and meat/veggies (meat must be sugar free) and try adding in veggies such as bell peppers, onion etc.. or whatever you like.

Snack– 1 scoop of protein.. make sure there is  no added sugars or chemicals or 1- fruit (p2) orange, strawberries, apple, grapefruit. You can add in oils, butter, seeds and heavy whipping cream week one. You can also use almond milk or coconut milk in your smoothies.

Lunch 6-8oz of meat and veggies such as chicken salad you could have 8oz breast on a bed of spinach or lettuce 2-3 cups with tomatoes or other veggies.

Snack– grissini( keep it in a few days a week at least until we add other grains)

Dinner– 6-8 oz protein and veggies.

First begin adding in new protein and veggie sources and then after the first week start adding in healthy fats such as Greek Yogurt, oils, flaxmeal but Carol said keep oils/seeds/nuts to 4T a day… avocado to salad etc will help you get your calories up.  Remember to add one new item per day and monitor the results at the scale.  Problem foods are typically milk, cream, cheese, nuts and any other sugary fruits so be careful and introduce these in small quantities after week one.  After the first 2 weeks the weight become less volatile and by 21 days you will have stabilized.

Adding in exercise after week one would be light walking only.  By week three you can get a more aerobic exercise with a brisk walk and extend it to 40 minutes.

Reasons for Possible Gains with Exercise:

• As you move into p3 stabilized (after 21 days or p4) you need to be prepared if you are doing strength training as you may gain weight, especially in the beginning.  You will need to rely heavily on measurements at this time.  When I was a trainer I would instruct those looking to tone only, to do 20 minutes in anaerobic cardio workout and never lift over 10 lbs with the arms or 30 with the legs.. If you want trim thighs watch how much weight you are lifting with your legs or you will  end up with thunder thighs.  Lower weights in smaller reps of 10-12 are best for toning and not building bulk.
• If you are gaining you might not be getting enough calories.  You need to make sure you get in protein right after you exercise.  This will help with restoring the muscles and help cut down on inflammation and soreness which will effect the scale as water retention.
• No enough sleep.  Dr. Oz (Click Here for Article) recently had a show about the importance of the cortisol that is released during sleep and recommends for our health and weight loss that we get at least 7 hours a night.  Not getting enough sleep can greatly effect your mood, attitude, weight management and cause many health issues.  Let your body restore by giving it enough rest every night.  If you need help falling asleep try the Valerian root tea which is helpful sleepy time tea.  Here is a complete list of foods and tips for helping with sleep.  (Click Here)
• Be careful of hunger which can cause you to eat more than you should and things you shouldn’t.  Sometimes when we are exercising we feel justified to have something as a treat.  Be careful of this mentality as it will get you in trouble quickly.  You need healthy protein and also healthy carbs after a workout.  Not being able to eat those necessary carbs in phase 3 causes issues because the body is not getting what it needs to restore.  Healthy Carbohydrate options for P3 stabilized (after 21 days) are veggies, fruit and even beans such as kidney beans,  black beans, and legumes, and whole grains.
• Exercise might not be burning as many calories as you think.  Be careful to find the right amount for getting enough but not going over calorie intake.

Example:

Elliptical training for 44 minutes/500 cal
Kickboxing for 25 minutes/272 cal
Jogging for 60 minutes/470 cal
Pilates for 30 minutes/119 cal

Exercise may trigger hunger make sure the calories you are consuming are the right ones that will fill you up. Foods high in fiber, protein and healthy fat will keep you from sabotaging your results.

Exercise for the right reasons. Make sure you stay hydrated with your water and lemon water. It will become less about the scale and more about your overall health.  We want you to make this a lifestyle change where you are eating and exercising for other benefits such as reducing your risk for cancer, heart disease and diabetes.

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Nutritious Chocolate Shake

(Stabilized P3)

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Here is a sample menu for a typical Phase 3 Day:  You want to get around 100-150 grams of protein per day depending on your calorie maintenance amount and as close to 45-50% during the stabilization period.

We really concentrate on protein during phase 3 and healthy fats and veggies.

Breakfast:

Country Breakfast Skillet

1/4 – 1/2 cup mixture of chopped onion, green peppers and red peppers
3 slices (no sugar added) bacon, cut in 2-inch pieces
1 small tomato, cubed
1/4 cup shredded white cheese of choice (I used Mozzarella and Pepper Jack)
2-3 eggs, lightly beaten (Read More)

Lunch:

Try one of these two options

Garlic Chicken Pizza (Option 1)

Crust:
2 cups mozzarella cheese, shredded
2 large organic eggs
2 Tbsp. ground flax seeds (flax meal)
2 Tbsp. coconut flour
1/2 tsp. baking powder (Read More)

Cinnamon Chicken

(Option 2)

1 Large Chicken Breast
1 serving Melba toast crumbs
½ cup chicken broth or water
¼ teaspoon ground cinnamon
Pinch of nutmeg
Pinch of cardamom
1/8 teaspoon curry powder
Dash of garlic powder
Salt and pepper to taste
Stevia to taste (Read More)

Coconut Zucchini

1 medium zucchini, sliced
1 Tbsp. coconut oil
1/2 tsp. coconut vinegar
Onion slices
Oregano, sea salt and pepper to taste

Heat oil in skillet over medium heat. Add zucchini, onion and sprinkle spices over top. Cook until cooked.

Or side with soup…

Turkey Vegetable Soup
1 Tbsp. coconut oil
1/3 c. chopped onion
1-2 garlic cloves, minced
1 lb ground turkey (or bison)
3 stalks celery, chopped with leaves
1 c. green peppers, chopped
3 medium zucchini, cut into bite sized pieces
1 can (28 ounces) diced tomatoes, undrained
1 can beef broth
1 can water
1-1/2 tsp. Italian seasoning
1/2 tsp. parsley
Ginger, grated or zest
1 tsp. sea salt
1 tsp. pepper
Parmesan cheese (optional) (Read More)

Afternoon snack:

Chocolate Shake

1/2 C. Greek Yogurt
1 scoop Jay Robb protein powder (I used chocolate)
1 Tbsp organic, no sugar added peanut butter
3/4 C. Almond Milk
A few drops of Stevia (I used English Toffee)
1-2 Tbsp heavy whipping cream (optional)

Mix together with a blender or Magic Bullet. Refrigerate for a short time and enjoy!

Dinner:

Gourmet Sausage & Veggies

(Option 1)

It took me awhile to perfect this recipe but it is now a family favorite.  ~Carol 1 1/2 lbs. lean ground turkey
1 egg, beaten
1/2 C. oat bran
3 tsp. coconut oil
1 C. onion, chopped
2 tsp. minced garlic
1/2 C. red pepper, chopped
1/2 C. green bell pepper, chopped
1 Tbsp. Jalapeno peppers, chopped fine (optional) (Read More)

Gourmet Sausage & Veggies

(Option 2)

Slice sausage and fry in MCT or Coconut Oil. Cook until lightly browned.
Add veggies and cook until veggies are to desired tenderness. Serve and enjoy.

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Steak

Did you know that protein raises your metabolism? Studies show that protein can increase the burning of calories by up to 25%. So make sure you get in your protein – shakes, Greek Yogurt, lean beef, chicken … It takes more energy for your body to digest protein and that extra energy burns more calories!

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It’s key to have a high protein intake on P3. Protein requires more energy to digest than other foods and helps you to burn more calories which will help with weight loss in P3. Protein foods also help to slow down the absorption of glucose into the bloodstream which reduces hunger by reducing insulin levels and making it easier for the body to burn fat. Yipee for protein!

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Protein is key for our diets especially if we work out. It’s essential for the development of our muscles. Our muscles work hard for us-burning calories & keeping our metabolism up. If we don’t eat enough protein our bodies steal it from our muscles and organs. It curbs our appetite & balances blood sugar. When you eat more protein you feel fuller longer & you have more energy. So make sure you are getting enough!

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Extra Virgin Raw Coconut Oil.

Useful for everything from hair conditioner to cooking, Coconut Oil is one of the few products permitted and recommended for dieters.

Benefits of Coconut Oil include promoting healthy thyroid function while reducing sugar cravings. Coconut Oil is a Medium Chain Fatty Acid, or ”GOOD FAT” that breaks down quickly, increasing metabolic rate and promoting natural weight loss. Coconut Oil also helps support a healthy immune system and digestion, helps to promote supple skin and healthy hair.

Use: Coconut oil is great for baking, cooking, sauteing, or in your favorite health shake. Also, amazing as a beauty product- for hair and body. Great supplement for butter. Adults may safely consume 1-4 tablespoons per day.

Nutrition value of Coconut Oil: Low in calories, low in fat, and nutritious, while providing the body with an energy source instead of carbohydrates. Typical stats for 16 oz. inclues: Calories (123 -), Protein, Total Fat (13.97 g), coconut oil (14 g) Coconut Oil Diet ”Gourmet Style” (Raw Organic) by Health Support.

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