Hey, hey ! Happy Thursday!

A lot of people struggle to get enough in. So, you are not alone. And I have some super simple solutions.

Before we dive in, though...

Protein is essential for EVERYONE, whether you are eating animal protein, vegan or vegetarian!

There's also a war being waged on animal protein as we speak. The message is that going meat-free is healthier. It's under the false guise of health!

This is not true at all. But if you choose not to eat meat for other reasons, make sure you do it right!

Whatever your opinion is about the situation, that is yours. We are allowed to have our own opinions.

There is a bunch of misinformation about the whole subject, which really sucks, but it is what it is. Make sure you get your info from credible/reliable resources - not anyone with an agenda or cherry-picked studies.

But what I do know is that there are a lot of nutrients that you can only get from meat. 

If you are concerned about the farming practices of the animals - I understand. You can make a choice to choose grass-fed or more sustainable farming practices to get your meat.

Or you may have issues digesting animal products.

Or moral issues with eating animals.

Again, I understand. It is your choice.

If you aren't a meat eater, you'll have even more challenges hitting your protein targets, and you'll need supplementation... from a health perspective as well as a body composition aspect. And be sure to combine various of plant-based resources to get essential amino acids in your meals.

So be aware and proactive about your micronutrients. Because what I have seen is folks just switching over to heavily processed, non-meat protein products to hit their protein goals.

Question: How is that any healthier?

Anywho, no shade or anything of that kind if you are not a meat eater. You get to decide the way you want to eat. I cannot stand the propaganda around meat and the push that everyone must eat the same way.

We may agree to disagree, but that's why we are all individuals.

So, let's dive into how to increase your protein intake, meat eater or not!

1) Increase the serving/portion sizes of what you are already eating!

For example:

• For lunch, maybe you eat a bowl with 4 oz of ground turkey or beef or tofu; increase it to 5 -7ounces! Viola!
• 3 oz of chicken could easily become 4 or 5 ounces.
• Having a smoothie for breakfast with one scoop of protein powder, you could easily make it 1.5 or 2 scoops. You could also boost the protein with Greek Yogurt or Milk!
• Love your Greek Yogurt with toppings and such, and if you're currently eating just one cup, boost it to a cup and 1/2. I'll bet you'll be fuller and more satisfied for longer!
• Instead of 1 palm of protein, increase it to 2 palms at each meal!

2) Build your meals around protein. It's the main piece of the plate or the main feature, then think about the other macronutrients - fiber, a starch serving, and fat.

Also, start your day your day with a substantial amount of protein. It will set the tone for the day. Your hunger, energy, and cravings will be check right off the bat!

3) Snacks on Snacks on Snacks!! 

Make sure your snacks are protein based. Aim for 15 grams or higher. 

Think jerky, greek yogurt, hard-boiled eggs, a protein bar, or cottage cheese.

Even a mini meal could be considered a "snack" with a protein source - a little something something between your big meals.

So, there are three super simple ways to boost your daily protein intake. 

I hope through all the noise around protein that you haven't been jaded about its importance. It goes beyond using protein just as muscle building & maintenance phenomenon or body composition.

Other reasons protein is uber essential:

• EVERY cell in the body contains protein!
• Protein is required for the structure, function, and regulation of the body's tissues and organs!
• Proteins perform critical roles in our bodies.
• Did you know when we age, we need even more protein? As we know, eating plenty of protein reduces muscle loss big time—a Really, Really big deal. 
• STRONG bones
• Satiety
• Performance
• Hormone production
• Aids in recovery from injuries!

To name a few!

Well, well, STRONG friend, there ya have it. You can't go wrong with eating enough protein. Please don't skimp on it, animal protein eater or not.

Thank you for taking the time to read this email. If you have any questions, thoughts, comments, etc... I am one click away!

In Strength & to Your Success

Xo

Candace