How To Get More Protein Without Eating Meat

You don't need to eat meat to get protein.

                       I received samples of protein products to facilitate this post.

  When people find out that I don't eat meat, they always ask me how I get enough protein in my diet. Many people think one cannot be healthy unless they eat meat. I have even had people say to me "your kids can't grow properly if they don't eat meat!" when they find out that I don't serve meat to my kids either. People tend to think that meat is the ultimate source of protein and one can't be healthy without meat. Well, I have not consumed meat for over 20 years and I am very healthy. So a meatless diet can be healthy as long as you know what other foods to consume for the protein your body needs.

How much protein do I need?

 The recommended amount of protein per day is  0.36 grams per pound of body weight. This amounts to:

+ 56 grams per day for the average sedentary man.

+ 46 grams per day for the average sedentary woman.

 This is the current amount to prevent deficiency of protein in the body. The amount of protein a person may need depends on activity levels, age, muscle mass, physique goals and the current state of health. So the above numbers are a guideline. I am not a medical person so if you want to find out how much protein you should consume, talk to a doctor or nutritionist.

I don't eat meat so what can I eat for protein?

 There are many ways to get the needed protein without eating meat. I eat a flexitarian diet so I do eat fish once in a while and animal by-products like eggs, cheese and yogurt, all great sources of protein. I also get protein from beans, nuts, seeds, tofu, and grains like quinoa. My favorite ways and the most delicious is through smoothies, protein bars, and protein water.

I drink a protein smoothie for breakfast.

 I start my day off with a smoothie that is made from a vegan protein powder and fruit. I also add a Green Superfood to my smoothie for added veggies and gut health. I use Genuine Health protein powder as it has 15-20 grams of protein and I love the taste. Some days I will combine the Vanilla or Coconut Cream flavor with frozen blueberries or mangos and other days I combine the chocolate flavor with blueberries. So I love that I can make different flavors of smoothies. 

Protein Bars are also full of protein.

 I usually have a protein bar in the afternoon for a snack or sometimes as a meal when I am busy. My favorite protein bars have 15 grams of plant-based protein in them. I recently discovered 

Bone Broth Protein Bars and had to try them as I heard many good things about bone broth. I was surprised that they tasted good. These protein bars are very chewy and have 15 grams of protein in them, so they are also another good source of protein. The big bits of chocolate gave these bars awesome flavor.

You can also get protein infused in water.

Protein helps repair muscles. So I always try to eat some extra protein on the days I lift weights. I lift weights 3 days a week and run 5 days a week. I find it hard to eat after I workout so I decided to try Protein Infused Water. Protein20 makes several flavors and they have 10 grams of protein in them. They also have only 60 calories and 5 grams of sugar. The Kawaiola Coconut is my favorite flavor as it tastes like a light pina colada.

Add protein to your coffee.

 Collagen is also another great source of protein. I will mix a stick pack of collagen into my coffee for additional protein. Dr. Ax has many different types of collagen and they mix well into cold or hot liquids and soft foods like oatmeal or yogurt. The stick packs have 7 grams of protein and are flavorless so it does not change the taste of my coffee.

 So on a typical day, I start my morning with a protein smoothie, stir a collagen package into my coffee, have a protein bar for lunch, drink a protein-infused water after the gym, and eat beans at dinner. So I consume more than 50 grams of protein and that total does not include the protein from the beans which are 15 grams per half-cup. So I get plenty of protein from a meatless diet. There are days that I may not eat a protein bar for lunch and I instead have beans, yogurt, or eggs. So you can get plenty of protein without eating meat.

What is your favorite food for protein?

Ten Healthy New Year Fitness Goals

The new year is always a good time for a change.

The new year is always a good time to make changes. Most people focus on health changes in the new year, including me. Last night I went to the gym and it was very crowded due to all the people who start the new year with a desire to get in shape. As I worked out, I watched other people and thought about my own desire to lose those holiday pounds/inches that I put on. I thought about things that I needed to do to get back into my healthy routine. I want to share some of my goals/tips this month that I will be doing to get back in shape. My main goal is to be healthy and have a fit body. It is not about the weight, as I haven't got a clue on what I weigh, but rather tone the muscles and get them stronger. I look at my body like a car if I take good care of it runs well and stays out of the shop(doctors).

1. Start today
  After Christmas, I kept putting off exercise and eating right. I made excuses like once the cookies are gone I will start or it is too cold outside. Making excuses was doing me no good and I need to start somewhere.

2. Shop smarter at the grocery store
I always try to eat before I go shopping. When I am hungry, I tend to buy junk that is not good for me. I need to write up a list and stick to it. The unhealthy food cannot be eaten if it is not in the house. I need to use a  grocery pickup service more often as then I can choose healthy food and pick it up, thus avoiding a trip into the store. My goal is to buy more leafy green veggies this month like kale and spinach. I find that cooking them and then storing them in the fridge, gets me eating them more often.

3. Leave your money at home when visiting the gym
This is a tip that I want to share in general after I listened to conversations in the locker room at the gym. It is amazing how many people were talking about going out to eat after working out. McDonald's was smart to be near a gym that I visit. It got me to thinking about how I eat too much after going to the gym. While I don't grab food from a restaurant, I do reach for my weakness snack, cheese and crackers instead of fruit and nuts. So while I don't have to leave my money at home when I go to the gym, I should pack a healthy snack in my bag.

4. Just move
On cold dreary days, I have a hard time getting out the door to workout so I usually push myself to go a walk. A fast walk is doing my body so much better than sitting on the couch. I need to move more during the day. The cold weather makes me want to sit more.  My goal is to just go to the gym 3 days a week and get on a machine. I find that once I start listening to my music, I get moving to the music and get that workout in.

5. Wear jeans more often
  I have been wearing leggings a lot this winter as they are so comfy. The problem is I did not realize that I put on a couple of pounds until I put on my jeans and realized that they stayed up without a belt.  I don't weigh myself so my clothes are my indicator of when I have gained weight.

6. Run more
 I have been visiting the gym instead of running outside and want to get back to running. Working out in the gym has been giving a good workout and using the weights have been helping tone my arms but I find that running gives me a more intensive faster workout. So my goal is to run three times a week and go to the gym twice a week. I have been liking the gym for working my muscles but the cardio is too boring for me. So on the days that I run, I might stop at the gym on the way home to do some weights. I am lucky that the gym is 1/2 mile from my house.

7. Snack less and drink more water
 I tend to snack a lot since I work from home. I need to force myself to drink a glass of water everytime I eat a snack. I do eat healthy snacks but the colder weather keeps me from drinking enough water. So I need to starting drinking more water. Maybe if I close the pantry door, I might snack less.

8. Strengthen my muscles more
 I need to focus on my muscles, specifically in my arms and my stomach. Since I received a free gym membership last July through my husband's work, I started doing some weight exercises with kettlebells to start toning my arms. I have never used the weight lifting machines until the other night when I decided to try them. I am going to use the weight machines 2-3 times a week to see how it can tone my arms and stomach.

                 I love using this for my stomach exercises, so much more fun than situps!

9. Small changes are best
 I find that small changes are always best. When I make too many changes at one I get overwhelmed and then I tend to fail.

10. Keep trying
  When I fail, I start over again. I am not perfect nor do I want to be, so when I eat too much one day or just don't feel like working out, I am ok with that. I realize that tomorrow is a new day to start over. I also realize that these are goals to strive for and not written in stone. So what may work today might not work tomorrow. My advice is just to try. Changes will not happen without you starting.

Do you have any New Year Goals? I would love to hear about them!

10 Must Have Kid Products For Winter Survival

                                                            Winter is coming!

                               I received an assortment of products to facilitate this post.

 Winter will be here soon and when that temperature drops, life can get a little tougher for kids. Not only is it cold out but germs are everywhere. I know we moms would love to keep our kids home and inside but the reality is that ain't going to happen. We have to work and the kids have to go to school, plus those kids would drive us crazy. So I have a round-up of some awesome products that will help you survive winter.

                                                           
                                       
Save 15% on Nuzest with code MOMKNOWSBEST15

1. Keep the body healthy with a delicious Multi-Vitamin drink from Nuzest.
 Quick Vita Kick is more than just a multi, this delicious drink is a complex multi-nutrient drink designed to give you that extra boost of vitality when you most need it. With 60+ recognizable ingredients, it’s a potent blend of carefully selected greens, fruits, vegetables and berries; plus, pre and probiotics, digestive enzymes and a full range of essential vitamins and minerals to support health and vitality. It comes in three amazing flavors and makes an awesome shake for kids when mixed in milk or almond milk. It is a delicious treat that will give you kids all the nutrients that they need to stay healthy. Moms will love that it is gluten-free, dairy-free, soy-free, vegan, and contains no bad stuff like preservatives or artificial sweeteners.

2. Boost that immune system with a high dosed vitamin C drink.
Sufficient-C® is a delicious Lemon Peach Immune-ade drink mix for the immune and anti-inflammation support that kids need to fight all those germs they come in contact with. Kids will enjoy the taste and get plenty of vitamin C plus generous doses of L-lysine, Bromelain and pure green tea extract in a refreshing, great tasting, highly immune supportive drink mix. This drink is made with organic Stevia and is Non-GMO • Gluten-Free • Vegan • Sugar-Free.

3. Protect those chapped lips and dry cheeks with an edible salve. 
Cheeky Salve is a must-have cold winter relief product to protect and soothe kids' skin from the harsh cold weather. This edible transparent balmy butter is great for chapped lips, dry cheeks, cracked nipples, acne bumps, cradle cap and is made with all-natural and organic ingredients. It is also unscented, allergy tested and designed to enhance and enable better-looking skin.

4. Soothe dry sensitive skin with one ingredient all-natural coconut oil spray.
Clearly Coconut Oil is perfect for sensitive dry skin. The convenient spray contains just one ingredient  -- fractionated coconut oil, which is extracted from whole coconut oil for extreme purity and stability. That means it offers all of the ingredient’s skin care benefits without the fragrance. Just spray on the skin and rub the oil in. Moms will love this product for a wonderful facial moisturizer! OB/GYN & Dermatologist Recommended * Allergy Tested * Paraben-Free * Gluten-Free * Cruelty-Free * No Artificial Dyes or Fragrances *

5. Reach for the natural benefits of essential oils and aromatherapy.
GuruNanda Tower Ultrasonic Essential Oil Diffuser is an easy-to-use, all-natural home aromatherapy system designed to deliver specific health benefits depending on the particular essential oil chosen. This stylish Tower Diffuser for essential oils is an easy-to-use, high-quality device that utilizes ultrasonic waves to diffuse the essential oils for natural aromatherapy. This diffuser comes with 2 bottles of essential oils.

6. Give them a healthy breakfast
 Munk Pack's Oatmeal Fruit Squeezes is an easy way to help kids start the day with a nutritious breakfast. This delicious oatmeal and fruit packs are great for on the go breakfast. They say breakfast is the most important meal of the day and good nutrition will keep the body healthy during the cold winter. The squeezes contain healthy Sustained Energy whole grains, fiber, and omegas. The pouches are even BPA-free.

7. Boost their immunity with a delicious caffeine-free tea. 
 Super Herbal Tea Immunity is a delicious peach & orange herbal tea blend that is infused with vitamin C. Kids will love the fruity natural flavored tea that has plenty of vitamin C to contribute towards the normal function of the immune system. Moms will love that it has no caffeine in it.

Save 20% on all Genuine Health products with code Tara18

8. Feed their gut with a No Bloat Gut Superfood. 
 Genuine Health Fermented Organic gut superfood is a delicious whole food supplement that is made with 27 fully fermented greens and superfoods that is an easy-to-tolerate source of prebiotic fiber that helps to feed “good” bacteria and won’t irritate the gut – or cause bloating. This supplement is a great way to keep their tummies happy with good bacteria that is great for immune health. Get more information Here.

                                                         
                                    
Save 15% on Nuzest with code MOMKNOWSBEST15                                          
9. Give kids an immunity-building snack.
Good Green Snack bars contain a complex multi-nutrient formula that makes it simple to keep kids healthy. These delicious snack bars contain a potent blend of carefully selected greens, fruits, vegetables and berries; plus, apoptogenic herbs, pre and probiotics, digestive enzymes and a full range of essential vitamins and minerals for optimum health and vitality, which is so essential this time of year as we head into cold and flu season.

10. Sneak some veggies into kids with these delicious meals.
  Kidfresh is a line of frozen kids’ meals that are nutritious, convenient, and affordable, helping busy parents nationwide provide wholesome meals for their little ones with the added bonus of a hidden helping of veggies. Kids will love the delicious meals and moms will love that their kids are eating veggies. These kid-favorite meals come in several varieties like chicken nuggets, pizza, mac and cheese and more.

Which product/s will be on your winter shopping list?