KM Fitness

Who doesn’t love the rich, chocolaty goodness that brownies bring to the table? Unfortunately, regular brownies pack loads of calories and added sugar without any nutritional benefits.

These delicious cottage cheese brownies are moist and delicious, and the 5 g of protein per brownie ensure they’re more satisfying, too.

**contains Dairy, Eggs, Wheat**

Ingredients ⤵️

6 oz semisweet baking chocolate
¾ cup low-fat (1 percent) cottage cheese
3 large eggs
1 small ripe banana
2 tsp pure vanilla extract
⅓ cup pure maple syrup
2 cups all-purpose flour
¼ cup unsweetened cocoa powder
1 tsp baking powder
¼ tsp kosher salt

Directions⤵️

1. Preheat oven to 350 degrees F. Lightly grease a 9x9-inch baking dish and set aside.

2. Place the chocolate in a microwave-safe bowl and microwave, stirring every 15 seconds, until chocolate is completely melted and smooth, about 60 to 90 seconds. Set aside to cool.

3. To a blender or food processor add cottage cheese, eggs, banana, vanilla, and maple syrup. Blend until smooth, about 1 minute.

4. Add flour, cocoa powder, baking powder, and salt to the blender and pulse just until moistened. Pour into the prepared baking dish and bake until the brownies are cooked through, about 28 to 32 minutes. Allow to cool completely before cutting into 16 even squares.

Nutrition Facts ⤵️

SERVING SIZE: 1 brownie
CALORIES: 160
TOTAL FAT: 5g
SATURATED FAT: 2.8g
PROTEIN: 5g
CARBOHYDRATES: 25g
FIBER: 1.8g
SUGAR: 9.9g
ADDED SUGAR: 8.7g
SODIUM: 104mg

🤤

5️⃣ Dessert Recipes that will make you a fan of Cottage Cheese will be posted the next 5 Tuesdays at 8:00am right here on the KM Fitness page!

Brownies, ice cream, even edible cookie dough — they’ve all got the same secret dairy ingredient. 🤫

Nutritional Deficiencies and Your Nails: 💅🏼

Deficiencies in several vitamins or minerals can cause brittle nails. A lack of one or more of these nutrients might make nails brittle:
•Iron
•B vitamins like biotin or B12
•Zinc
•Protein
•Magnesium

In addition to brittleness, nutritional deficiencies may cause the following nail changes:
•White spots
•Vertical lines or ridges
•Indentations

Your healthcare provider can run lab testing to assess for deficiencies. If your doctor finds that a nutritional deficiency could be the culprit, they might suggest switching up your diet. Eat a variety of foods to get the vitamins and minerals your body needs to nourish your body from the inside out.

•Iron: Meat, poultry, fish, beans, and lentils
•Vitamin C to Help With Iron Absorption: Citrus fruits, kiwi, red peppers, strawberries, and tomatoes
•Vitamin B12 and Biotin: Beef liver, meats, poultry, fish, clams, oysters, eggs, cheese, milk, nuts, seeds, sweet potatoes, spinach, and broccoli
•Zinc: Oysters, meat, fish, poultry, beans, nuts, whole grains, and dairy
•Protein: Meat, fish, poultry, nuts, seeds, and legumes
•Magnesium: Nuts, seeds, avocados, spinach and other greens, and whole grains.

💦 Less Common Signs of Dehydration You Should Know About! 💦

The feeling of thirst is the result of a complex physiological process intended as a warning that you're dehydrated, and in danger of not functioning properly.

Dehydration doesn’t just mean your body is losing water — it also means you're losing electrolytes, such as sodium, magnesium, and potassium, all of which you need to breathe, move, talk, and generally stay up and running.

But the signs of dehydration aren’t always so obvious. Here are six surprising signs and symptoms of dehydration.

1. Bad Breath Is a Possible Warning Sign of Dehydration
2. Dry or Flushed Skin Could Be a Symptom of Dehydration
3. Muscle Cramps Are a Dehydration Symptom, Likely From Heat Illness
4. Fever and Chills Are Symptoms of Heat Illness, Which Causes Dehydration
5. Food Cravings, Especially for Sweets, May Just Mean You’re Thirsty
6. Headaches Could Be a Sign You Need to Drink More Water

Are You Dehydrated, or Is It Something Else?

If you’re thirsty, you’re already dehydrated. But lack of thirst doesn’t necessarily mean you’re well hydrated. Here are two other ways to check your hydration.

• Try this skin test: Use two fingers to pinch up some skin on the back of your hand, and then let go. The skin should spring back to its normal position in less than a couple of seconds - if the skin returns to normal more slowly, you might be dehydrated.

• Check your urine: If you’re well hydrated, your urine will be mostly clear with a tinge of yellow (the color of light lemonade before it hits the bowl). Darker yellow or orange are the “warning” colors to watch for. If your p*e is dark, start drinking fluids. (On the flip side, clear or transparent urine could mean you’re getting too much water.)

Keep a healthy balance & drink up!

Graves’ Disease Diet:
Foods to Eat 👍🏼 or Avoid 👎🏼

Knowing what to eat — and what to limit or steer clear of — can help you manage this autoimmune disorder.

If you have Graves’ disease — an autoimmune condition that causes hyperthyroidism, which is an overactive thyroid gland — you may already be taking medication. Unlike some other conditions, Graves’ disease can’t be reversed with dietary changes alone. It has to be treated with conventional medicine.

For people with Graves’ disease, some nutrients, such as calcium and vitamin D, are important, whereas others, including iodine, can be harmful.

1. Limit or Avoid: Iodized Salt 👎🏼
2. Eat: Leafy Green Vegetables 👍🏼
3. Limit or Avoid: Seaweed 👎🏼
4. Eat: Salmon 👍🏼
5. Limit or Avoid: Gluten 👎🏼
6. Eat: Brazil Nuts and Sunflower Seeds 👍🏼
7. Limit or Avoid: Caffeinated Beverages 👎🏼
8. Eat: Berries 👍🏼
9. Eat: Legumes 👍🏼

The Takeaway: ⤵️
While Graves’ disease can’t be treated solely with dietary changes, paying attention to what you eat can help you better manage the condition. Along with conventional medicine, adding certain foods — for example, ones high in calcium or vitamin D — and limiting others — like those that are high in iodine or caffeine — can be beneficial for Graves' disease.

MEAL PREP MONDAY

SLOW COOKER CHICKEN ENCHILADA BOWL

Servings: 6 (1 Serving = 1/6 Recipe)
Prep Time: 30 minutes
Cook Time: 3-8 hours

INGREDIENTS:

1 Tsp Avocado Oil
1 Medium White Onion, Diced
1 Tsp Minced Garlic
1 Tsp Cumin
1 Tsp Salt
2 10 oz Cans Enchilada Sauce
1/4 Cup Plain Non-Fat Greek Yogurt
1/4 Cup Water
1 lb Boneless, Skinless, Chicken Breast
4 Corn Tortillas (4-6 inches), Cut Into 1 Inch Strips
1 Can (15 oz) Black Beans, Drained and Rinsed
1 Cup Shredded Reduced-Fat Mexican Cheese

DIRECTIONS:

For this recipe, you'll need:
• Slow Cooker/Crock Pot
• Mixing Spoon
• 2 Forks
• Knife (To Cut Tortillas)
• Cutting Board

1. Pour avocado oil in the bottom of a slow cooker and spread around to coat the bottom and sides evenly.

2. Add the onion, garlic, cumin, salt, enchilada sauce, yogurt, and water to the slow cooker and mix with a mixing spoon until well combined.

3. Add the chicken on top of the mixture.

4. Cover the slow cooker and cook on low for 6 to 7 hours or high for 3 to 4 hours.

5. Once fully cooked, shred the chicken in the slow cooker with a couple forks. If it's easier, you can take the chicken out and shred it on a plate or cutting board, adding it back to the slow cooker afterward.

6. Add the tortilla strips and black beans and stir them into the rest of the mixture.

7. Sprinkle cheese evenly over the top, then cover the slow cooker again to cook on high for 30 more minutes or until the cheese is melted.

8. Add additional topping like jalapeños, cilantro, or avocado if you would like before serving!

MACROS PER SERVING:

Calories: 336
Protein: 36g
Carbs: 30g
Fat: 8g
Fiber: 8g

High Protein Delicious breakfast that keeps me satiated longer!

•Greek Yogurt
•Coconut Shavings
•GF Granola
•Chocolate Chips
•Strawberries

Are You Vitamin D Deficient?

If you’ve noticed one or more of these symptoms, you may want to consider requesting a blood test from your primary care physician.

1. Fatigue
2. Broken bones & Stress fractures
3. Low immunity
4. Muscle Pain & Aches
5. Hair loss

Healthy and nonpregnant adults younger than age 71 need at least 15 micrograms (mcg), which is equivalent to 600 international units (IU) of vitamin D per day, through fortified foods, sun exposure, or if needed, supplementation.

**Dosage recommendations can vary depending on factors such as age and life stage.**

6 Potential Health Benefits of Fish Oil:

The potential benefits of fish oil are often attributed to omega-3 fatty acids, which are healthy fats that perform many important functions in the body. Omega-3s make up cell membranes, including those in your eyes and brain, and support interactions between cells.

Omega-3s also have anti-inflammatory properties. Since chronic inflammation may be one driver of chronic disease, getting omega-3s through fish oil is thought to reduce the risk of many health problems.

Because your body can’t make omega-3s on its own, you need to get it from food or supplement. Here’s where fish oil supplements may help.

1️⃣ Fish Oil May Support Heart Health
2️⃣ Fish Oil May Support Brain Health
3️⃣ Fish Oil May Boost Mood
4️⃣ Fish Oil May Support Eye Health
5️⃣ Fish Oil May Reduce Joint Pain
6️⃣ Fish Oil May Promote Infant Development

Fish and seafood that is high in omega-3s are fatty fish (any oily fish with more than 5 percent fat) and shellfish, including anchovies, herring, mackerel, Pacific oysters, salmon, sardines, and trout.

Eight ounces of fish and seafood per week roughly equates to two meals, meaning you don’t have to consume fish oil daily to get the benefits.

If you’re still interested in trying fish oil, talk with your doctor first. Fish oil supplements come with potential side effects, such as heartburn, nausea, diarrhea, rash, and bad breath.

And high doses of omega-3s can increase the risk of atrial fibrillation — an irregular heartbeat — and potentially raise the risk of bleeding.

MEAL PREP MONDAY!

HIGH-PROTEIN CHICKEN ALFREDO

Servings: 4
Prep Time: 20 minutes
Cook Time: 20 minutes

INGREDIENTS:

6 oz Protein Pasta
6 oz Boneless, Skinless, Chicken Breast
1 1/2 Cups Full Fat Cottage Cheese
1/2 Cup Skim Milk
1 1/2 Tsp Italian Seasoning
1/2 Cup Parmesan Cheese
1/2 Tsp Black Pepper
1/4 Tsp Salt
1 1/2 Tbsp Unsalted Butter
1 Tbsp Minced Garlic
1 Tsp Corn Starch

DIRECTIONS:
For this recipe, you'll need:

• Large Pot
• Strainer/Colander
• Grill Pan
• Meat Thermometer
• 2 Forks (To Shred the Chicken)
• Small Blender
• Medium Skillet
• Spatula

1. Cook the pasta in a large pot according to the directions on the package. Once the pasta is fully cooked, strain it and set aside.

2. Cook the chicken in a pan on the stove until the internal temperature reaches 165℉. You can also use a pressure cooker or crockpot if you prefer a different method for cooking your chicken. Once the chicken is cooked, let it cool, then use 2 forks to shred it.

3. In a blender, blend the cottage cheese, milk, Italian seasoning, parmesan cheese, pepper, and salt until smooth.

4. In a medium skillet over medium heat, add the unsalted butter. Once the butter is melted, add the garlic and cook for 2-3 minutes.

5. Add the cottage cheese mixture from the blender to the pan and stir in the cornstarch. Keep stirring the mixture until it thickens slightly for the sauce.

6. Mix in the cooked pasta and shredded chicken to serve and enjoy!

MACROS PER SERVING:

Calories: 405
Protein: 35g
Carbs: 36g
Fat: 14g
Fiber: 4g

Which Sugars Are Good for You — and Which Ones to Avoid:

Sugar often gets a bad rap, but it shouldn’t in all cases. Here’s how natural, added, and artificial sugars differ in how they affect your health.

There’s plenty of evidence that a high-sugar diet can come with damaging health risks. For example, too much added sugar has been linked to increased risk of high blood pressure, high cholesterol, reduced “good” cholesterol, inflammation, insulin resistance, obesity, type 2 diabetes, metabolic dysfunction-associated steatotic liver disease (formerly known as nonalcoholic fatty liver disease), and heart disease.

•Natural sugars are the ones found in whole, unprocessed foods — such as the fructose in bananas or berries, or lactose in a glass of skim milk

•Added sugars include the high-fructose corn syrup lurking in some ketchups and breads, as well as the honey or agave you might add to a mug of tea or smoothie. And because these added sugars don’t always come packaged with other good-for-you nutrients, like protein and fiber, our bodies digest them more quickly, which can cause a rapid increase in blood glucose (sugar).

Bottom line: Unless a physician recommends switching to sugar substitutes for health reasons, you’re better off cutting out sugar altogether or reducing it in a recipe. And if you really want a little sugar in your coffee, add as little as possible and enjoy it.

Whether you’re following a plant-based diet or not, it’s worth ensuring legumes are in your meals. They’re incredibly versatile, inexpensive, nutritious, and a great meat substitute. You’re bound to find several you like, from lentils to peas to beans.

5 Simple Ways to Improve Your Gut Microbiome Starting Today!

Strategically adding certain foods to your diet and avoiding others, can alter the structure of your gut microbiome to reduce risk for developing chronic disease and promote overall health.

Studies demonstrate that one of the most effective ways to shape our gut microbiome is through our diet. Here are 5️⃣ simple, actionable practices you can incorporate to potentially improve your gut microbiome starting today.

1️⃣. Add Prebiotic-Rich Foods to Every Meal: In short, probiotics are the beneficial gut bacteria themselves, found in both supplements and fermented foods, whereas prebiotics are food for probiotics.

2️⃣. Embrace Fermented Foods: Fermented foods are those produced or transformed with the help of microorganisms, such as bacteria and yeast. Fermented foods act as a natural probiotic supplement, populating the gut with beneficial microbes when we consume them.

3️⃣. Include a Wide Variety of Plants in Your Diet: Just as a healthy ecosystem is rich in plant diversity, a healthy and resilient gut microbiome is one that is diverse, encompassing a variety of microorganisms with unique roles. The greater the microbial diversity in the gut, the greater the health benefits. We need a variety of gut microbes to have a well-functioning gut microbiome.

4️⃣. Toss the Artificial Sweeteners: Artificial sweeteners may appear healthier than regular sugar since they’re calorie-free, but some research indicates that they may actually wreak havoc on our healthy gut bacteria.

5️⃣. Steer Clear of Dietary Emulsifiers: Dietary emulsifiers are food additives that improve the texture and consistency of various processed foods, by holding food particles together. They’re added to foods like salad dressing to prevent separation of oil and water, ice cream and gelatin desserts to improve their texture and mouthfeel, and milk alternatives to prevent their components from separating out.

✨8 Foods High in Vitamin B12✨

What are the benefits of vitamin B12 and what should you eat to make sure you get enough of this essential nutrient?

Vitamin B12 is clearly an important nutrient: It helps keep blood and nerve cells healthy, make DNA, and prevent anemia, which can make you tired and weak. Your body doesn’t make vitamin D on its own, so you need to get it from foods or dietary supplements.

Not getting adequate amounts of vitamin B12 has been linked to a myriad of health issues including fatigue, heart palpitations, weight loss, memory loss, depression, and infertility.

Fortunately, vitamin B12 deficiency is relatively rare in the United States, and most people get enough from the foods they eat. But some people with certain conditions, such as Crohn’s disease or celiac disease, may have trouble absorbing vitamin B12 from food.

Here are 8️⃣ tasty vitamin B12-rich options to include in your diet!

** Whether you’re a meat lover, a plant-based eater, or somewhere in between, it’s possible to find delicious and accessible foods high in vitamin B12. Try new and novel preparations of any of the foods above to meet your daily needs.**

COLLAGEN CARAMEL DIP:

Servings: 4
Prep Time: 5 minutes
Cook Time: 0 minutes

INGREDIENTS:
1/4 Cup Smooth Peanut Butter
1/4 Cup Sugar-Free Pancake Syrup
4 Scoops Salted Caramel 1st Phorm Collagen with Dermaval

DIRECTIONS:
For this recipe, you'll need:

• 1 Small Mixing Bowl
• Mixing Spoon

1. In a small bowl, stir together the peanut butter and pancake syrup.

2. While stirring the mixture, slowly pour in collagen until all of it is well combined.

3. Serve with fruit for dipping and enjoy (apples are best)!

MACROS PER SERVING:
Calories: 162
Protein: 19g
Carbs: 7g
Fat: 8g
Fiber: 1g

🔥Dos and Don’ts to Prevent Heartburn: 🔥

Everyone’s heartburn triggers are different, but there are some common culprits.

Heartburn, a common symptom of acid reflux, causes generally the same symptoms in everyone — a burning sensation in the chest caused by stomach acid working its way up the esophagus — but what causes the condition in one person may be completely different than what causes it in another.

Heartburn in general is caused by the relaxing of the sphincter muscle that separates the esophagus and the stomach. When that muscle becomes loose or relaxed, it lets acid come up from the stomach and into the esophagus, causing heartburn.

Although every person is different, there are some rules of thumb as far as what you can do, and what you should avoid, to try to keep heartburn at bay. (SEE GRAPHIC!)

** The biggest take-home message is recognizing what your personal triggers are so you can find the best relief**

10 Healthy Foods That Are Great Sources of Iron:

Iron deficiency is more common than you may think, and this mineral is one you don’t want to skimp on. Reaching for these eats can help you get enough iron in your diet.

How Much Iron Do You Need Per Day?
•Non-pregnant Women Ages 19 to 50 18 milligrams (mg)
•Pregnant Women 27 mg
•Women Age 51 and Older 8 mg
•Men Age 19 and Older 8 mg
•Infants and Children 7 to 15 mg, depending on age

1️⃣ Eggs, Red Meat, Liver, and Giblets Are Top Sources of Heme Iron
2️⃣ Oysters, Mussels, and Clams Are Rich Sources of Iron
3️⃣ Chickpeas Are a Vegetarian-Friendly Iron Powerhouse
4️⃣ Fortified Breakfast Cereals Can Be Packed With Iron
5️⃣ Pumpkin Seeds May Be Small, But They Have Lots of Iron
6️⃣ Edamame Is Filled With Iron and Other Essential Nutrients
7️⃣ Prepare Black Beans With Vitamin C–Rich Veggies for an Iron Win
8️⃣ Lentils Are Another Legume With Lots of Iron
9️⃣ Spinach, Eaten Either Cooked or Raw, Offers Iron
🔟 Sesame Seeds Taste Nutty — and Have a Kick of Iron

Iron is an essential nutrient and a key component of red blood cells, which transport oxygen around the body. While iron deficiency is common, especially in women and children, you can add plenty of foods full of this important nutrient to your diet.

Remember, these are general guidelines to support performance, recovery & keep our mind and body well fueled. Surround your workouts with solid nutrition to support your body mind & goals!

❗️Exercise-Induced GERD: & What to Do About It. ❗️

Working out can both alleviate and trigger reflux. Here’s how to keep fit no matter what your fitness level.

During reflux, the lower esophageal sphincter (LES) muscle, which serves as a barrier between the stomach and the esophagus, opens, allowing stomach acid to travel up into the esophagus and cause heartburn. Any exercise that increases abdominal pressure, such as heavy lifting, stomach crunches, or high impact workouts, can trigger reflux.

While there are few rigorous studies on how exercise affects GERD, commonsense precautions can help reduce your heartburn while working out. ⤵️

⚫️ Reconsider eating before exercise. The less material that’s in the stomach, the better. An empty stomach can’t reflux, essentially. Otherwise, wait one to two hours before exercising. Not eating within two hours will give enough time for food to pass from the stomach to the small intestine. When food material has moved through the stomach, there’s less likelihood that someone is going to reflux while they’re exercising.

⚫️ Choose food wisely. When eating before exercise, avoid foods that trigger GERD for you. Choose simple carbohydrates. Your stomach metabolizes these foods quicker, a process known as gastric emptying. People with diabetes may experience slower gastric emptying and should avoid high-fat, high-protein foods before exercise, which take longer to empty.

⚫️ Eat slowly. Watch not only what you eats, but how, making sure you don’t eat too much or too fast.

⚫️ Avoid lying flat. Interventions to prevent reflux during sleep also apply to exercise. If you want to do crunches, do them on an incline bench. Stick with seated or standing exercises at a slow pace. Too much jostling of the stomach makes the issue worse.

⚫️ Adjust your workout. Listen to your body and start slowly. High-impact, high-intensity workouts, such as running, cycling, or rowing, can potentially cause reflux. Acrobat maneuvers and gymnastics may also jostle stomach contents.

⚫️ Skip the straw. Straws aren’t just bad for the environment, they’re bad for reflux, too. When we drink through a straw, we actually swallow a lot more air. People find that they burp more because we’re taking in air with each sip of drink. Chewing gum causes aerophagia, too.

⚫️ Dress in loose, comfortable clothing. Tight waistbands can put additional pressure on your abdomen.

⚫️ Hydrate right. You don’t want to get dehydrated, but take it easy on prehydration. If all that fluid is in your stomach, it’s the same rationale; it could potentially reflux up.

⚫️ Take up yoga. Yoga has actually been shown to improve digestion in some studies. Just be sure to avoid positions that exacerbate GERD.

** If lifestyle modifications don’t improve your GERD during exercise, ask your doctor about taking acid-suppressing medication**

❗️11 Best Fruits to Increase Fiber Intake:❗️

Munching on fruits high in fiber is a great way to get this essential nutrient. Enjoy these natural sweet treats to support your gut, heart health, and more!

1️⃣ Avocado: It’s often mistaken for a vegetable, but avocado is technically a fruit — a high-fiber fruit at that. Along with healthy fats, an avocado contains 10g of fiber, which helps you stay fuller for longer. 🥑

2️⃣ Mango: With nearly 3 g of fiber per cup, mangoes are a high-fiber fruit to put on your radar. They also provide vitamin C, vitamin A, and folate. 🥭

3️⃣ Pear: among the top fruits that contain high fiber and possess other gut-friendly properties such as flavonoids that have anti-inflammatory effects and improve the gut microbiome. A medium pear provides nearly 6 g of fiber along with vitamin K and potassium. 🍐

4️⃣ Passion fruit: The pulp and seeds are the edible, fiber-rich part of the fruit. Each fruit packs about 2 g of fiber, which is a lot for such a small fruit. One cup of passion fruit equates to nearly 25 g of fiber, though two to three passion fruits is a more realistic serving, yielding 4 to 6 g of fiber.

5️⃣ Raspberries: berries in general are rich sources of fiber. 8 g of fiber in every cup of raspberries makes them one of the highest-fiber fruits!

6️⃣ Pomegranates: pomegranate juice doesn’t provide the high amounts of fiber that whole pomegranates do - eat the pomegranate seeds (or arils), which provide about 7 g of fiber per cup. Pomegranates are known for their high level of antioxidants, which are also pigments that give them their dark purple color.

7️⃣ Oranges: Oranges are famous for their generous vitamin C content, but that’s not all. In addition to a little immune support, your average orange also provides about 3 g of fiber. Depending on your fiber needs, a single orange could provide up to 10 percent of your daily value (DV) for fiber. 🍊

8️⃣ Blueberries: Any kind of berry will pack a high-fiber punch- But if you can get your hands on ripe blueberries, they’re especially high in antioxidants and fiber. A cup of blueberries contain roughly 4 g of fiber per serving as well as vitamins C and K. 🫐

9️⃣ Apple: An apple a day can go a long way toward giving you plenty of fiber. A medium apple alone provides more than 4 g of fiber. The key, however, is to eat the skin when you have an apple. Many of us are in the habit of p*eling our apples, but much of the fiber content is in the skin. 🍎

🔟 Banana: It’s no secret that bananas are high in potassium, but they also provide some B vitamins and fiber. A medium banana contains 3 g of fiber. 🍌

1️⃣1️⃣ Blackberries: Like other berries, blackberries are fruits high in fiber. Each cup of blackberries provides nearly 8 g of fiber, making them on par with raspberries in terms of their fiber content. They also provide copper, manganese, and vitamins C, E, and K.

Dietary fiber is an essential nutrient for overall health. It’s commonly associated with healthy digestion since it can relieve constipation, but a high-fiber diet can also promote cardiovascular health and help stave off chronic diseases.

High-fiber fruits in particular are a tasty and nutritious way to get more of this key nutrient. It’s important to get a variety of fiber sources, so in addition to high-fiber fruits, you should eat plenty of whole grains, legumes, and vegetables

10 Plant-Based Protein Sources:

When you hear the word "protein," you likely think of a chicken breast or a hunk of steak. That makes sense — meat is one of the most common sources of this macronutrient, according to the Heart Foundation- But meat is not the only source of protein.

When done thoughtfully, individuals can meet their protein needs exclusively from plant-based sources.

1️⃣ Lentils (up to 9 grams (g) of protein per ½ cup)
2️⃣ Chickpeas (7.5 g of protein per ½ cup)
3️⃣ H**p Seeds (10 g of protein per 3 tablespoons (tbsp)
4️⃣ Tofu (9 g of protein per 3 ounces (oz)
5️⃣ Nuts (5 g to 6 g of protein per ¼ cup)
6️⃣ Quinoa (8 g protein per cup)
7️⃣ Nutritional Yeast (8 g of protein per ¼ cup)
8️⃣ Tempeh (14 g protein per 3 oz)
9️⃣ Black Beans (7.5 g protein per ½ cup)
1️⃣0️⃣ Peanut Butter (7 g protein per 2 tbsp)

HIGH-PROTEIN PANCAKE BREAKFAST SANDWICH

Servings: 4 (1 Sandwich = 1 Serving)
Prep Time: 10 minutes
Cook Time: 30 minutes

INGREDIENTS:

1/4 Cup Pancake Mix
1/2 Scoop Level-1 Cinnamon Cookie Batter Protein Powder
1/4 Cup Water
4 Turkey Sausage Patties
4 Thinly Sliced Cheddar Cheese Slices
8 Egg Whites or 1 Cup Liquid Egg Whites
1/2 Cup Sugar-Free Syrup

DIRECTIONS:

For this recipe, you'll need:

• Medium Skillet
• Non-Stick Cooking Spray
• 6-Cup Muffin Tin
• Small Mixing Bowl
• Spatula
• Small Ramekin for Syrup

1. Preheat the oven to 350℉.

2. Spray a medium skillet with non-stick cooking spray and cook the pre-made sausage patties until fully cooked. Set the patties to the side.

3. Spray a muffin tin with non-stick cooking spray and divide the egg whites between 4 tins. Place the egg whites in the oven for 20 minutes to fully cook.

4. In a small mixing bowl, add the pancake mix, Level-1 and 1/4 cup of water. Mix until smooth.

5. Pour the mixture into a skillet over medium heat to make 8 evenly-sized pancakes. You may have to cook 2 to 4 pancakes at a time. Cook the pancakes on each side for roughly 30 to 60 seconds or until golden brown and set them to the side.

6. Assemble the sandwiches! Place the eggs, sausage, and cheese in between 2 pancakes to make 4 sandwiches total.

7. Portion out 2 tbsp of syrup for dipping or dressing each sandwich.

MACROS PER SERVING:

Calories: 189
Protein: 21g
Carbs: 12g
Fat: 8g
Fiber: 1g

Smarter choices for Fast Food restaurants!

Opt for grilled choices, rather than fried - salads and veggie sides to keep your meals balanced and nutritious.

9 Energy-Boosting Foods and Drinks to Beat a Midday Slump:

1️⃣ Water: I realize water isn’t the most exciting option —but drinking more H2O may be the best kept energy-boosting secret. After all, dehydration is a major contributor to fatigue.

2️⃣ Fresh Fruit w/ Nut Butter: The fiber and other carbohydrates in the fruit paired with the protein and healthy fats in the nut butter make this a go-to snack when my energy dips.

3️⃣ Hummus & Veggie Sticks: Hummus is made from chickpeas which, like other legumes, are an excellent source of protein and fiber.[7] This protein and fiber promote slowed digestion, which leads to steadier energy throughout the afternoon.

4️⃣ Edamame: Edamame beans naturally have an excellent balance of protein, carbs, and fiber.

5️⃣ Greek Yogurt w/ Berries: Greek yogurt is an amazing source of protein and probiotic (simultaneously supporting gut health and the gut-brain connection for improved energy, mood, and overall health). At the same time, berries (fresh or frozen) are a great source of antioxidants, which can help protect the brain by reducing oxidative stress, a process that leads to cell damage.

6️⃣ Overnight Oats: As a delicious source of complex carbs and B vitamins, oatmeal is a fantastic afternoon snack option. For optimal energy, consider adding protein-packed Greek yogurt and whatever milk you like to your bowl. Then top them with whatever healthy (and energy-boosting) ingredients you like best, such as nuts, fruit, or cacao nibs.

7️⃣ Hard Boiled Eggs: Along with protein, eggs are also packed with folate and vitamin K — two key nutrients that support brain health. A deficiency in either of these nutrients can lead to fatigue, which certainly won’t help if your energy is already dwindling. To incorporate complex carbohydrates, serve with a slice of whole-grain bread or a piece of fruit.

8️⃣ Avocado Toast: Avocados are a nutrient-dense fruit that are packed with healthy fats and fiber.

9️⃣ Popcorn: Popcorn is the perfect mix of polyphenols (known for their anti-inflammatory and cognition-boosting benefits) and whole grains (which deliver a slow release of energy to keep you going).

The Takeaway:
Incorporating these healthy snacks into your daily routine can help you maintain steady energy levels throughout the day. And if you’re not a fan of any of my favorites, make your own list of energy-boosting snacks with protein, healthy fats and fiber. Happy snacking!