Perfect Snacks’ Post

If I had to choose the #1 most effective change for successful weight loss, it would be this 👇 MORE PROTEIN 💪🏻 Increasing protein at meals and snacks is literally like a secret weapon 🤫 Not only does it keep you feeling fuller, it reduces cravings and late night snacking 🙌🏻 Sounds pretty amazing, right? ⁉️ The key to eating enough protein does take some pre thought and planning 🙈For without a solid plan, falling short of your protein goal is almost inevitable ⬆️ Here are some very simple ways to make sure you too can increase your protein intake in the simplest way possible: 1️⃣Eat a larger portion of a whatever protein rich food you are already eating. It can be as simple as that! 2️⃣Prep simple protein sources in advance. Imagine the dream of having hard boiled eggs, pan fried tofu, grilled chicken or canned tuna ready to go for assembly into quick meals. 3️⃣Plan each meals to include at least 20-25g of protein. As a frame of reference, 1 cup of Greek Yogurt has 21 g of protein, 5 ounces of grilled chicken has 40 g of protein, 1 can of tuna has 25 g protein. 4️⃣Consider protein supplements. Adding protein powder, I prefer whey based protein powder, is a great option that you shouldn’t even think twice about. Add 1 scoop to a smoothie or a yogurt bowl and you’ve got yourself 25g of protein If you’re a woman over 30 and been struggling with losing weight, I can almost guarantee increasing your protein intake will 💯 make a difference to how you look and feel 💥  Who is ready to protein up? Comment PROTEIN to let me know ❤️

It’s about eating the right amount of protein and it’s like Goldilocks, we want sufficient protein, not too much, but not too little. Most of the women I see in clinic feel better when they are eating adequate amounts of protein. This is usually slightly above the recommended daily amount. What I am observing in clinic is that women who eat too little protein, usually end up, eating more sugars and simple carbs. They often never feel satiated and commonly snack and graze on food throughout the day. They also often struggle with their weight. The reason for this is simple. Proteins fill us up and reduce our need to snack, which, in turn, reduces intake of simple sugars in carbohydrates. This is because they help to regulate out of sugar control, aka our energy levels and appetite. Proteins are especially important in mid life. They: 🧀 keep us feeling full up 🧀 reduce the need to snack between meals. 🧀 protect and maintain lean muscle mass. 🧀 keep our blood sugars on an even keel. 🧀 improve energy levels. 🧀 stabilise our hormones and neurotransmitters. 🧀 provide us with amino acids for repair and regeneration. 🧀 are essential for the formation of immune cells, neurotransmitters, enzymes, and many hormones in the body, 🧀 help us maintain a normal body weight. Bottom line. If you feel like you are not eating enough protein. 🍳 Make sure that around quarter of your plate is made up of proteins foods, these can be obtained from a variety of different foods. 🫘 Add extra plant proteins to your plate to top up your protein levels, such as Edamame beans, nuts, seeds, lentils, beans , tofu. 🥚 sprinkle over some feta cheese or Parmesan, add a hard-boiled egg or make a yogurt dressing. 🍝 introduce high protein “carbs” to your plate such as red lentil pasta, chickpea rice, Edamame noodles. Or choose higher protein carbs, such as oats or quinoa.

They can include gluten, wheat, dairy, soy, grains, beans, nightshades, eggs, sugar, and caffeinated beverages. These are not problematic for everyone, but the key is to identify if they are a trigger for you. Eliminate these foods for 21 days. On day 22, start by introducing one food at a time. For example, if you suspect that gluten is an issue, try eating a piece of bread or some pasta on days 22 and 23 while sticking with the elimination diet. Wait 24 hours and notice how you feel. This is a lengthy process. However, it is the gold standard to personalize diet. If you know that other foods bother you, then stop those too. If you’re unsure where to start, remove gluten, wheat, dairy, and sugar first. If you’re still experiencing symptoms after this then it might be time to work with a Functional Medicine practitioner.

As a Functional Medicine Health Coach, I partner with clients who want to explore an Elimination Diet for themselves with an accountability partner. Many of my clients are #functionalmedicine #healthcare practitioners who want to better relate to their patients who choose to embark on a specialty food plan. An #elimination #diet is challenging for most with its many nuances which is why a #healthcoach can help to demystify and smooth out the journey towards more successful outcomes towards discovering the #rootcause of a client's symptoms.

Tips for maximizing weight loss with Ozempic • Follow a balanced and nutritious diet Focus on consuming whole foods, including fruits, vegetables, lean proteins, and whole grains. Limit your intake of processed foods, sugary beverages, and high-fat foods. To learn more, visit our website at https://loom.ly/5N4oA-c Call us! 718.513.6178 #prescriptions #pharmacy #healthcare #medicine #health #medication #prescription #pharmacist #medical #rx #medications #pharmacists #drugs #onlinepharmacy #pills #prescriptionpills #prescriptionmedication #genericdrugs #selfcare #affordabledrugs #affordablemeds #anxiety #drugstore #brooklynny #newyork #usa

IT TASTES GOOD AND IS GOOD FOR YOU. Health and Wellness when done well is a mix of the right foods and any supplements if needed to fill any gaps in nutrition. Other times they can be just tasty, but with wellness baked in. The below is the perfect example, looks good taste's good and has the world's best prebiotic included. https://lnkd.in/ge6ZREs5

🍽️ Eat as Much of This as You Want … 👉 I’m going to show you a food that you can eat as much as you want of, apparently … 🥔 Here are two bowls of crisps (or “potato chips”, if you're American). ❗ What if I told you that the crisps ‘A’ on my left you should avoid, or, at least, only have them very occasionally, but ‘B’ on my right you can eat as much and as frequently as you want? 🤔 “What are you going on about, James?” you justifiably ask. Let me explain … 🧂 Both are salted crisps without any added flavours and, for comparison, I’ve got a largeish 50 gram serving of each. I’m not going to name the brands because it’s irrelevant to my point. 📊 Check out the table of the main nutrients. 🤝 I’m sure you’ll agree, there’s not a lot of difference in the nutrition. B have slightly fewer calories and less fat than A, but are higher in saturates and lower in fibre. 🔑 But the key difference is that A are classed as an “ultra-processed food”, and B aren't. 📜 A has a longer ingredient list. Here’s the ingredients list for A … and for B … 🚫 Some people are obsessed with telling people to avoid ultra-processed food at all cost but say that minimally processed foods are fine. 😋 So, according to them, you can enjoy crisps B to your heart’s content. 🤤 What’s more, B are really moreish and I can devour a large 130 gram bag in minutes – that’s 640 calories! #upf #healthysnacks #nutritiontips

The statement "food is medicine" is very valid when it comes to #diabetes. What you eat, how you eat, and when you eat can directly impact your blood sugar, both short-term and long-term. But with so much information on best practices, it can be hard to decipher what will work for you. While there are general recommendations—like eating fewer refined carbohydrates, less sugar, less sodium, and fewer high-fat meats, while adding more fiber and lean protein—everyone's needs are unique. Learn more from this helpful Verywell article. #NVFP #conciergemedicine https://lnkd.in/g4TZXECF