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Why Protein is Important

Hold on! Hold your comment…Imma incredible mind reader and I know what you’re going to say:

“I thought Americans eat too much protein!”

In my 18 years of experience I have found that women tend to eat too little protein. It’s the men that tend to eat more protein. I’m not going get into what’s considered “too much protein” today.

“But I thought protein is hard on my kidneys!”

In truth, in 18 years I have met ONE person who had problems because of his protein consumption. He was an obsessed bodybuilder who was drinking blended chicken three times a day (true story) and had a preexisting kidney problem. Just sayin.

One key to optimal health is to keep your blood sugar stable throughout the day. Protein and carbohydrate work synergistically to do this. Protein and carbs are besties. It is critical that you pair the carbohydrates that you eat with a reasonable amount of protein.

Each week I offer my Inner Circle members exclusive content that isn’t included here in my public blog. This week I included key steps to determine how protein you need each day. If you want to be a part of this list, click HERE to add your name. It’s free and never spammy. Promise!

It’s a long list, but here are my go-to proteins:

  • Egg whites
  • Low fat cottage cheese
  • Low fat or skim milk
  • Chicken
  • Pork
  • Canned tuna
  • Low fat breakfast meats
  • Vegan protein powders
  • Tofu
  • Eggs
  • Greek yogurt
  • Low fat cheese
  • Turkey
  • Beef
  • Fish
  • Low sodium deli meats
  • Protein powders
  • Tempeh
  • String cheese

Some creative ways to add protein to your day

“Proatmeal” is still a favorite of mine when I’m rushed in the morning. I add one scoop of whey protein to my oatmeal with berries.

Protein powders are awesome because they are so versatile. They bake well so you can add to muffins, cookies and even pancakes. I also keep an envelope of protein powder and a Blender Bottle on me most of the time. This way I can simply add water and have a solid source of protein in a pinch.

I love protein bars as a convenient option when I crave something sweet, or need an alternative to skipping a meal. Missing a meal or snack is disaster territory for me, so I always have a box (yes, a full box) of Promax bars on me. Thankfully, there are so many bars on the market these days. I choose Promax as a brand because their bars have no preservatives, no scary ingredients, and no high fructose corn syrup. They are gluten free with no artificial sweeteners, maltitol or gelatin. They are one of the cleanest bars that I’ve found that taste awesome and digest well. One of my favorite meals is oatmeal with raw cacao nibs and a chopped up Promax Peanut Butter Cookie Dough Lower Sugar bar. Like, whoa. Click HERE to check out their bars. Last year I created a recipe for the most decadent Molten Lava Cake using a Promax Lower Sugar bar. It’s off the charts! No longer does a high protein dessert exist only in my dreams! Click HERE for the recipe.

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If you have some creative ways to incorporate more protein into your day please share in the Comments below! I’m always looking for more fun ideas!

4 replies
  1. Norie
    Norie says:

    Good to the importance of protein powder consuming! Just wanted to know is it better to buy powders with just protein, or ones where other ingredients like creatine are included? I worry about extra chemicals being added to the stuff I drink.

  2. Holly Perkins
    Holly Perkins says:

    Erica: Holy cow, this sounds BANGIN!!!!! I’m a sucker for anything with coffee in it and love to add grinds to just about anything. I’ll try it this weekend. Thanks for sharing!!

  3. Erica Rendino
    Erica Rendino says:

    Great post, Holly! My favorite protein shake recipe is as follows…I’ll even bring back the 90s and say it’s bangin!!!

    2 scoops pea protein powder (chocolate)
    1 cup light vanilla almond milk
    2 tablespoons milled flax seed
    1 medium banana
    1 tablespoon coffee grinds
    handful of ice

    I blend it up in my smoothie maker and it’s REALLY yummy. I make a modified version for my 6 year old son without the coffee and he loves it too.



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