A High-Protein Diet & Why It's Crucial For Improved Health

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A high-protein diet is crucial for improved health. As we enter 2024, prioritizing our health needs has become our foremost focus.

We embark on the commencement of 2024 - the gyms are chaotic, the New Year's resolutions are pouring in, and the ambitious goals are covertly hung up in the closet (behind the door, of course). Wondering if this is the year you have the ambition to not fuck it all up, well same. 

It’s 2024, and we are learning from our past mistakes.

This year, our approach will be to take things slow, focusing on the broad scope of our vision board and getting things right. Honestly, taking it one step at a time. Through our experience, attempting a complete overhaul of change all at once often leads to setbacks. Instead, we are adopting a gradual approach to change. Focusing on one element, only then, to continue and progress toward your goals steadily - think building blocks. 

This wild, ‘never heard of’ approach, calls for a Vision Board mini-series. Yes, we are building together. Cheers to our first vision board pin-up, #1 A High-Protein Diet & Why It's Crucial For Improved Health.

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Thinking back, eh a decade ago, a high protein diet would marry more with the typical person with an appetite to bulk up. Embarking on an improved protein intake is not exclusively reserved for enthusiasts pumping iron at the gym. Optimal health doesn't necessitate daily gym sessions, but it does demand a thoughtful approach to nutrition.

Approaching nutrition with discernment requires more than simply consuming a daily dose of two spoonfuls of peanut butter. I know, we are sad about it too.

Evaluating the effectiveness of a protein source involves considering factors such as:

• The protein-to-total calorie ratio

• The amino acid profile

• The fat-to-protein ratio.

  
  
  
  

It's crucial to acknowledge that the seemingly innocent indulgence of peanut butter equates to approximately 200 calories, just two tablespoons. Comparatively, our favorite Garden of Life Protein Powder (our superior protein source), deliveres 20g-25g of protein per 100 calories. While peanut butter only provides 4g of protein for the same caloric value, 100 calories.

A closer examination of its macronutrient profile reveals that for every 8g of protein derived from peanut butter, accompanies approximately 16g of fats. This alone challenges the classification of peanut butter as a primary protein source for those conscious of their nutritional intake.

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Moving on!

In the pursuit of looking and feeling good, protein is an essential macronutrient that plays a pivotal role in supporting overall health. Contributing towards muscle development, boosting metabolism, and achieving a fit and energetic lifestyle.

Essentially, protein is a fundamental component of every cell in the body. Consuming an ample amount of protein supports various bodily functions, including repairing tissues, producing enzymes and hormones, and maintaining a robust immune system.

Furthermore, a high-protein diet aids in weight management by promoting a feeling of fullness, which can be beneficial for those striving to achieve or maintain a healthy weight.

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Looking Good:

For those aiming for a lean and toned physique, protein is a key ally. It assists in the preservation of lean muscle mass while promoting fat loss.

Additionally, a diet rich in protein can contribute to a faster metabolism, aiding in the efficient burning of calories and supporting the body composition goals of individuals pursuing a healthier appearance.

Healthline is always a great resource to dive into the protein effect of weight loss.

Feeling Good:

Protein's impact on mood and energy levels should not be underestimated, trust us. Amino acids, the building blocks of protein, play a crucial role in the production of neurotransmitters that influence mood and cognitive function.

It's big words but highly essential.

By maintaining stable blood sugar levels and providing a sustained source of energy, a high-protein diet can contribute to enhanced mental alertness and an overall sense of well-being.

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*It’s important to know that not all proteins share the same nutritional profile. Certain protein sources, such as red meat, may contain elevated levels of saturated fat and cholesterol, therefore, opting for lean protein sources can be imperative for maintaining your best health.

Poultry, fish, and plant-based options like beans and tofu will ensure a protein intake aligns with overall health objectives.

We acknowledge that keeping track of this amidst life's daily chaos can be challenging. We strongly recommend incorporating a tracking journal or a wellness diary to help with this.

4 Ways to Increase Protein Intake:

Lean Protein Sources -

• Prioritize lean protein sources such as poultry, fish, lean cuts of meat, tofu, and legumes.

• These options offer a high protein-to-calorie ratio while providing essential nutrients.

  
  

Incorporate Greek Yogurt and Cottage Cheese -

• Greek yogurt and cottage cheese are excellent sources of protein and can be incorporated into meals or enjoyed as snacks.

• They not only enhance protein intake but also contribute to bone health with their calcium content. Try these in the AM for morning breakfast.

  
  

Protein-Rich Snacks -

• Opt for protein-rich snacks like nuts, seeds, and hard-boiled eggs to curb hunger between meals.

• Be careful not to over-indulge! Keep in mind that too much of a good thing can be a bad thing. Overall, these convenient options for snacks are easy to incorporate into your daily routine.

  
  

Protein Supplements -

• Life’s busy, chaotic, all the things. When it's challenging to meet your protein goals through whole foods alone, consider supplementing with a protein powder, protein shakes, or bars. We adore combining our protein shakes or powder with our morning coffee.

• This can be a convenient addition to your diet, especially for those with energetic lifestyles.

  
  

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Example High-Protein Meal Plan :

*Morning Meal: Whole-grain toast accompanied by scrambled eggs with spinach

*Mid-Morning Snack: Almonds and berries added to Greek yogurt

*Noon Meal: Quinoa, avocado, and mixed greens form a salad alongside grilled chicken

*Afternoon Snack: Peanut butter paired with apple slices

*Evening Meal: Baked salmon accompanied by brown rice and roasted vegetables

*Nighttime Treat: A chocolate protein shake blended with almond milk and a scoop of protein powder.

A high-protein diet is a fundamental component of achieving both aesthetic and holistic health goals. By prioritizing protein-rich foods and making informed dietary choices, you can embark on a journey towards looking good, feeling good, and enjoying optimal well-being.

Leaving you with two takeaways - one being the key to this vision board ambition is to make sustainable and realistic choices that align with your lifestyle and health objectives.

A second being -

A high-protein diet is beneficial, even for individuals who do not own or regularly wear a sports bra.

You got this.

Medical Disclaimer: It’s the legal language. 

The content here is for informational and educational purposes only. It is not intended for medical advice nor does it take the place of medical advice or treatment from a physician. While a high-protein diet is generally considered safe, talk to your doctor first if you have any health concerns.

Thoughts? Comment Below!