Are you a stress eater? If so, you’re not alone, especially this time of year. As it gets merrier, we get more stressed! Fun little fact, these stress snacks that we mindlessly reach for, will only provide pleasure for about 3 minutes. 3 minutes.
Keep reading for some tips on preventing snacking while stressed.
When the craving for sugar strikes, take 5-10 minutes and get outside. Not only will the fresh air and movement help to relax you, but it will allow you to take a moment to see if you’re truly hungry or just reaching for sugar to get that feel good, but short lived high.
Brew some tea. Chamomile is a great choice as it’s known to help with anxiety. While brewing, take a few deep breaths. Concentrate on the air filling up your entire diaphragm. As you exhale, focus on the tension leaving your body.
Keep some more nutritious snacks on hand. Nut butters, protein, fruit or veggies. Clementines are a great choice as they are readily available this time of year, and the scent of citrus is great for reducing stress and helping you feel more alert and focused.
It’s not about depriving or restricting yourself though, it’s about taking a pause to see what your body truly needs in that moment. Slowing down and tuning in. Breathing.
Improve energy levels, stamina, and longevity by living a healthier, happier, and cleaner lifestyle.....
This works for any health-conscious fanatic, busy professional, athlete, or human being looking to take clean eating to another level.
👇🏼Click link in BIO to Learn More!
Photo Credit: @stephaniedujour
Most research on protein requirements is on men. How much do female lifters need?
This new study measured whole-body protein synthesis and breakdown and found an average requirement of 1.5 grams protein per kilogram of total bodyweight (0.68 g/lb/d) on training days.
This is in the ballpark of the requirement for men but lower than this same method found in male bodybuilders (1.7 g/kg/d on rest days ).
This difference is in line with the estimated 10% lower protein requirement in women in meta-analytic research, though the difference was not statistically significant .
For more research and my recommendation, see my article on the optimal protein intake: The myth of 1 g/lb: Optimal protein intake for bodybuilders
New study: Protein to Maximize Whole-Body Anabolism in Resistance-trained Females after Exercise. Medicine & Science in Sports & Exercise: November 1, 2018 - Volume Publish Ahead of Print - Issue - p
: Indicator Amino Acid-Derived Estimate of Dietary Protein Requirement for Male Bodybuilders on a Nontraining Day Is Several-Fold Greater than the Current Recommended Dietary Allowance.
: Meta-analysis of nitrogen balance studies for estimating protein requirements in healthy adults. The American Journal of Clinical Nutrition, Volume 77, Issue 1, 1 January 2003, Pages 109–127
This amazing #ketomeal is great for continue through the week.
For The Chicken:
2 large boneless and skinless chicken breasts , halved horizontally to make 4 filets
2 heaping tablespoons flour (all purpose or plain)
3 tablespoons finely grated fresh Parmesan cheese
1 teaspoon salt
For The Sauce:
1 tablespoon olive oil
2 teaspoons butter (or sub with oil)
8- ounces | 250 grams bacon , trimmed of fat and cut into strips (I use shortcut bacon in Australia)
1 small onion , chopped
6 large cloves garlic , minced or finely chopped
1-1/2 cups half and half (or use reduced fat cream or evaporated milk)* 1/2 cup finely grated fresh Parmesan cheese
1/2 teaspoon cornstarch (cornflour) mixed with 2 teaspoons of water
Season the chicken with salt and pepper. In a shallow bowl, combine the flour and parmesan cheese. Dredge seasoned chicken in the flour mixture; shake off excess and set aside.
Heat the oil and butter in a large non stick pan or well-seasoned cast iron skillet over medium-high heat until butter has melted and pan is hot. Fry the chicken until golden on each side, cooked through and no longer pink (about 4-5 minutes per side, depending on the thickness of your chicken). Transfer onto a warm plate.
Add the bacon strips to the pan and fry until crispy. Drain off some excess fat, keeping about 1 teaspoons worth in the pan. Add the onion and garlic and fry until onion is transparent (about 1 minute). Reduce heat to low heat, and add the half and half (or cream). Bring the sauce to a gentle simmer; season with a little salt and pepper to your taste. Add in the parmesan cheese, and allow the sauce to simmer until the parmesan cheese has melted slightly. (If the sauce is too runny for your liking, add the cornstarch/water mixture into the centre of the pan and mix through fast to combine into the sauce. It will begin to thicken immediately). Add the chicken back into the pan to serve.
Serve with steamed vegetables (broccoli and/or cauliflower work best), over zucchini noodles, your favourite pasta, or rice.
I usually don’t take any supplements (I prefer food first) but I do love @vitalproteins collagen! Collagen is found in our ligaments, tendons, and muscles 💪🏼 Taking a collagen supplement is shown to reduce joint pain! This supplement also has 9g of protein per scoop 😋
Oprócz słodkości, uwielbiam zwykłe, proste i szybkie posiłki, smaczne alternatywy ulubionych dań. Tym razem odchudzony burger na śniadanie 🍔🍔🍔 Dlaczego? Dodatkiem jest przepyszny ketchup @allnutrition.pl @sklep.sfd
A mięsko było smażone na cooling spray od @allnutrition.pl
Takie śniadania mogłabym jeść codziennie❤️
B: 32 g
T: 27 g
W: 54 g