Still the Sea

Who wants legs and arms like Jennifer Aniston? Raise your hands. Both of mine are up.

I wish I could pop a pill and poof, I have toned and defined legs, arms, abs, and glutes. Or rub a magic lamp. Or throw a penny in a wishing well. Yet, I’m learning it takes more than a wish, it takes a whole lot of effort as well. To get legs like hers, I will have to trade in the skirt for running shorts and high heels for tennis shoes and hit the pavement and yoga mat.

I also realize I will have to trade the bowl of cereal for eggs and top the green salad with chicken. Why? Because eggs and chicken are full of protein. *Protein is the most important nutrient to eat in order to get toned and defined muscles.* It is the building blocks that make up muscle. It maintains the shape of the muscle. It also fills you up so you eat less food which in turn prevents a buildup of fat so you can see the shape of the muscle. And for an added bonus, it helps stabilize your energy levels throughout the day so you can feel as good as you look (empowering you to take on the world).

Here’s a little testimony of the power of protein:

My best friend texted me a little over a month ago asking how she can tone up her glutes and legs a few months after having her first baby. She started doing Jillian Michaels workout video and wasn’t seeing results as quick as she would have hoped. Knowing my best friend so well, I knew the answer quickly: add more protein to your diet. She didn’t like that answer because she would prefer to eat vegetables and sweets all day long. She can survive off of veggie-only salads and Dr. Pepper. I helped her map out a plan that incorporated protein foods at every meal and snack. She committed to trying it. This past weekend, as we sat by the pool, she talked of feeling comfortable in her bathing suit because she had put in the effort to exercise and add protein to her meals.

Are you convinced yet? I am. I have been more intentional myself this past week to eat more protein. I even bought salmon at the farmers market on Sunday to ensure I was eating protein for dinner (I can be slack on getting protein at dinner). As weird as this may sound, I can tell a difference within a week. I feel light, and I look lean. I’m loving it.

So here’s a few tips on how to incorporate more protein into your day:

• At breakfast…
• Top your bowl of cereal or oatmeal with a handful of almonds
• Boil eggs at the beginning of the week and eat 2 (take out the yolk for less calories and cholesterol) with a piece of fruit
• Make a Canadian bacon and cheddar cheese sandwich on a Thomas’ bagel thin
• At lunch…
• Top a garden salad with 2 chicken strips or a 3 ounce piece of grilled chicken
• Using canned salmon, make this Salmon Salad. Eat with a few whole wheat crackers and celery and carrot sticks.
• Roll up 3 slices of deli turkey (Boars Head from the deli is amazingly fresh and delicious) in 3 slices of pepper jack cheese (2% is a good choice because it tastes good and doesn’t have as many calories the regular version). Pair with a fruit salad for added deliciousness
• At snacks…
• An Emerald 100 calorie pack of cocoa roasted almonds  
• Roll 1 slice of prosciutto around around 1 part-skim mozzarella cheese stick
• 1 Kids Clif Bar (the Chocolate Chip is moist and tastes so close to a real chocolate chip cookie)
• At dinner…
• Bake 3 ounces of tilapia in the oven at 350 degrees F topped with olive oil and Italian herb seasoning. Serve with 1 cup of quinoa and green beans.
• Add Tyson’s Grilled and Ready oven roasted chicken breast to Progresso’s hearty vegetable and noodle soup
• Try these meaty soft tacos for a quick, easy dinner with quality protein

How do you get protein into your daily eating plan?