August 2023 Newsletter

It's the perfect time to energize!

What the perfect time of year to set up for success.


Protein rich foods

We know food high in protein can be beneficial to our goals. Why is it so hard to get to our daily goals! Here are some options you may not have thought about.


Chickpeas

This versatile food can be used anywhere in your day from a snack to a main course! Roasted chickpeas are very versatile and can be taken on the go, and a quick Channa masala can be made in under 20 minutes for dinner. (and, even made ahead as a dump meal and thrown in the crock pot!) 100g dried chickpeas = P20.47/C62.95/F6.04 (and they contain all 9 amino acids)

Cheese rounds or sticks

Most provide at least four grams of protein and zero grams of carbs for 70 calories or less. They are super convenient to toss in your lunch or grab on the go. Let's face it. Time can be a huge contributor to why we don't fuel our bodies properly! I don't know about you, but having some convenient snacks on hand is always a plus. always check labels and avoid if you are avoiding dairy. (although we have found some amazing dairy free options)

Eggs

Eggs are a great source of protein. You can hard boil them ahead of time and they are great in your fridge unpeeled for a few days. fried or scrambled eggs or omelettes can also be made ahead of time and reheated or eaten cold. If you are looking to keep some of your dietary fat lower, or you have issues with digestion, you can avoid the yolks by operating that part out, or buying pasteurized, egg whites at your supermarket of choice. Per large egg: 72 cal, P7/C0.4/F5 

Hemp seeds

Sprinkle then on your salad, blend them in your shake, add to baked goods, top your yoghurt with them, the little power houses! More than 25 percent of their total calories come from protein. Hemp seeds are also a good source of phosphorus, magnesium, manganese, and iron, and they add a nice nutty, crunchy texture. Per ¼ cup serving: 170 cal, p10/C3/Fat 1.5 g (3 g fibre)


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