Protein Power {+Coaching Special}

Today’s topic?

All about protein. Since finding out I was pregnant, it has been a challenge getting in my protein macros. I remember when I use to be able to hit my protein macros with no problem. {21Weeks3Days}I did a post not too long ago which recaps some of my health and fitness during my pregnant. I do touch on protein there but this post will be dedicated to protein. Now onto the details:

Why protein? According to the people at Detour Bar:

  1. “It is a component of every cell in your body. In fact, hair and nails are mostly made of protein.
  2. Your body uses it to build and repair tissue.
  3. You need it to make enzymes, hormones, and other body chemicals.
  4. It is an important building block of bones, muscles, cartilage, skin, and blood.”

Benefits of a protein-rich diet?

  • Two of my main reasons for consuming protein is to speed recovery after exercise and helping to build that lean muscle. Speeding recovery after exercise.
  • Protein also helps to reduce muscle loss.
  • If weight loss is in your forecast, protein can help maintain a healthy weight and can also help in curbing hunger. Having a little bit of protein at every meal is key!

What about protein and pregnancy?

Protein is essential during pregnancy. According to BabyCenter.com: 

  • The amino acids that make up protein are the building blocks of your body’s cells – and of your baby’s body as well.” It is important to get enough protein during pregnancy, especially in second and third trimester. At these two stages, you baby is growing the fastest along with other aspects.
  • 70g of protein is the recommended during pregnancy for the average woman. As an active individual, I definitely need to make sure I get in more. When I was bodybuilding and spinning 5-6 times a week, I’d aim for a minimum 120g and “average” is 45g. Now I try to make sure I get in at least 85g-100g of protein per day.
  • The link above gives you some excellent sources of protein for pregnant woman. Remember every body is different so be sure to consult your doctor for your specific requirements.

My favorite protein sources?

  • String Cheese (about 5-7g per serving)
  • Eggs (6g per one large egg)
  • Organic Soymilk (9g per serving)
  • Kashi Go Lean Cereals (9g per serving)
  • Luna Protein Bars (12g per serving)
  • Greek Yogurt (12-15g per serving)
  • Quest Bars (about 20g per serving)
  • Protein Powder (I like Cellucor or Six Star Pro Nutrition, about 25g per serving)Vegan/Vegetarian? No problem. 
  • Here is a chart of some veggie protein sources besides your beans, peas, soy products, nuts, and seeds:
  • You can even try some Skoop B-Strong for a vegan protein powder. I also like Sunwarrior’s Warrior Blend.
  • Oh and if you are looking for health coaching and meal plans, I got you covered! I have a special going on so be sure to check out the Health and Wellness Coaching section. Everything is personalized to your needs.
  • And as a bonus, on top of the $49.99 “Get Ready for Summer” special, I am also taking 20% off to celebrate my halfway point in pregnancy. That means the coaching e-book plus your personalized meal and workout plan is only $39.99!

What are you waiting for? Email me at NutritiouslySweet@gmail.com with any questions!

Question: What are some of your favorite protein sources? Do you ever struggle with getting protein in?

Thinking Out Loud #4: Simply Random

Good morning y’all. If you haven’t checked out my Vermont recap, you should! I took some nice pictures and had some delicious eats.We were celebrating our more then halfway mark to meeting Samantha <3 {21 Weeks}Speaking of delicious eats, there is nothing like coming home to flowers, Quest bars and Cabot Cheese. Or to a little bunny who thinks it’s always feeding time.And thinking of cute things reminds me of the walk Patrick and I took to Endicott park. It has a little barn with some animals. This guy was straight enjoying the sunshine.Today is a busy work day for me, pretty much 12:00pm-9:30pm. I’m going to need some more coffee to keep me going! Hope everyone has a wonderful day and rest of your week :) Thank’s Amanda for hosting thinking out loud!

Question: Do you love the spring weather for those random walks? Or for the sunshine and warmth? Or both!? I am all for spring and summer to come asap!

Vermont Recap & Eats!

Happy Wednesday folks!

It’s time for another food post but with some beautiful pictures from Vermont. Patrick and I went to Burlington to enjoy a little getaway together.

Though it was cold, it was nice to getaway.

{Lake Champlain}

When we arrived Monday afternoon, we checked into our hotel then walked and shopped around. Yes, lots of maple! After, we had some dinner at American Flatbread. If you are ever in Burlington, you have to try it! Seriously the best. We stayed at Anchorage Inn, where they had an indoor pool and a few cardio machines.Before calling it a night, I stopped by the Healthy Living Market and picked up a delicious gluten-free blueberry muffin by West Meadow Farm Bakery. It’s the best GF muffin brand I’ve ever tasted!

***

Yesterday, I woke up did a mini workout and raided the cold breakfast which was pretty decent.I saved the apple and yogurt for road fuel; donut was Pat’s ;) After breakfast, we walked around downtown Burlington and the lake before heading to one of VT’s local chocolate company, Lake Champlain Chocolate Factory for a free mini tour.We learned the history of the company and got to sample a lot of chocolates. Patrick even bought me a few of my favorites, maple crunch!After the tour, it was time for the trip back home. I had plenty of snacks and was full from chocolate, but we did stop by the Cabot Cheese Annex to snag some samples. I also bought some maple candy, another favorite!When we arrived home, I had a Cellucor package waiting for me. I can finally stomach protein powder again, so I am going to be adding this to everything.Today it’s back to reality. I have a busy work schedule the next couple of weeks plus moving.

I hope everyone has a wonderful rest of the week!

Question: Have you ever tried Lake Champlain Chocolates? Are you a maple addict like me?

MIMM #19: Weekend Recap!

Happy MIMM from bunny to you <3Seriously, above is the cutest picture I have taken of her! 

This week seemed to drag since I feeling well, but at least there were some goodies involved like this Napoleon pastry.Or pizza. Or this Morning Star veggie burger on a baguette with laughing cow cheese wedge, tomato and the sauce below. For Friday night’s dinner, we had some delicious pasta using Bove’s pasta sauce.Bove’s is a family owned Italian restaurant in Burlington, Vermont. I remember going there in college in 2008. Seemed so long ago.I did manage to sneak in a workout; THIS ONE to be specific. Please check it out :)We went to dinner at the in-laws Saturday night. Definitely starting to look pregnant!And lastly, we went to TD Garden last night!Had some Ghirardelli ice cream on the way. And I saw my first basketball game.I am a baseball girl at heart but it was a nice way to end the weekend with Patrick. That’s a wrap for this Marvelous in My Monday. Thank you Katie for hosting and hope everyone has a great week! Question: What are you up to this week? I am off to Vermont and then a full work week ahead. :)

Lower Bod & Back Workout

If you’ve read my blog or follow me on Instagram,

You know my two favorite training days are legs and back. I don’t know why, just is! My least favorite is shoulders and that’s probably because I have a slight rotator’s cuff. Any who, since morning sickness began in pregnancy, my training suffered and I dropped down to maybe 1-2 times a week.

It was tough, after getting back into the swing of 4-5 times a week training. I got a lot of my energy back during the 11th week of pregnancy, but I used my energy wisely for when I taught classes.

I didn’t want to exhaust myself with personal workouts and let my classes suffer. The last workout I posted was a lower body and abs Tabata routine, which you can check out here!

Lately, I’ve been mixing workout days. I used to do a Shoulders & Chest, Bi’s & Tri’s, Lower Body and a Back day. Now I tend to mix shoulders, chest and tri’s and mix lower body with back and bi’s.Today’s workout, however, doesn’t have bi’s mixed, but feel free to throw in some bicep curls instead of the one handed dumbbell rows. I used 10lbs weights for all exercises except the flyes, I used 5lbs. Let’s get down to today’s workout, shall we?

***

Warm-Up: 10 minutes (moderate intensity) on your favorite cardio equipment ( I usually do treadmill)!

Exercises; Each 3-4 Sets of 10 Reps

  • Pull-down
  • Upright Row
  • Bent-Over Row
  • One Handed Dumbbell Row
  • Alternating Lateral to Medial Flyes
  • Sumo Squat
  • Weighted Plié “Squat”
  • Sumo Deadlift

Cool-Down: 10-15 minutes, steady pace on your favorite cardio equipment [or do a yoga segment!]

***

This workout should take you about 45-60mins to complete. Of course, if you do that yoga segment I linked to you, it will take about 65-75 minutes to complete. I like to save that for the days I have extra time.

If you’re short on time you can just do 2-3 sets of the exercises. Either way, you’ll get a nice lower bod and back workout that you’ll surely feel the next day or two. Be sure to hydrate replenish your body after!Question: Do you mix you separate your muscle groups or do more total body workouts?

Thinking Out Loud #3: Furbaby & Baby Girl

My furbaby girl. She is just adorable and likes to be quite mischievous. She follows me everywhere and never lets me pee in peace.I wonder if my baby girl will be the same. Probably so, I tend to have little tails.I had another ultrasound done on Tuesday, just to check on Samantha’s heart since they couldn’t see it too clear at 18 weeks. Verdict? Super healthy pumping heart <3My healthy and weight are also in check; I must thank my fitness instructing and the yoga. Of course, fueling myself right helps develop a healthy baby.I found these steel cut oat packets by Oat Revolution! The reason why I look for packaged oats is because it’s fortified with iron. Sometimes iron pills just make me nauseous.I also found a couple of Starbucks’s mocha light frappuccino’s at Big Lots. I love when they have random things that you just so happen to need and at a great price.That’s a wrap for the random thoughts on my head today. Thanks Amanda for hosting Thinking  Out Loud :)

Question: Ever shop at Big Lots? Have you tried Oat Revolution oat packets?

WIAW #121: St.Paddy’s [Sick] Day

It’s been a while since my last What I Ate Wednesday.

Fear not, for I am here with an updated post on my daily eats. Now that my appetite is 95% back to normal as of 15 Weeks, you will see healthier options. Let’s get to it, shall we?

Brunch: I woke up late yesterday, I wasn’t feeling too great. I made my usual steel cut oats w/ peanut butter and side of orange juice (x’s 2). This time I added blueberries instead of raspberries. #PartyAnimal.Mid-Morning Snack #1: I was trying to figure out if maybe I had a little caffeine withdrawal, so I got a soy latte w/ one pump of toffee nut. It didn’t really help, but it was still delicious.Mid-Morning Snack #2: I went to do a little grocery shopping to pick up more orange juice and fruit. I got a little hungry and munched on this Lemon Vanilla Luna bar. At the store, I spotted some goodies to bring to Patrick for St. Paddy’s Days. Mmmm. Lunch, Part #1: I normally don’t do lunch these days, I’ll have a couple rounds of snacks. First up was a Kind bar and a serving of Skoop‘s A-Game mixed with orange juice. Lunch, Part #2: Then a bowl of fresh strawberries and a vanilla Yoplait Greek whips.I had to go into work for a few hours before my awesome co-worker came in to relieve me. When I came home, Patrick had brought me some “get well” goodies. He sure knows how to make a pregnant sick lady feel better <3The box was a package from his sister that had a few items for Sam that she knitted herself. They were absolutely adorable!Dinner: I was just going to have some toast and eggs but Patrick really wanted stuffed crust from Pizza Hut. I had two small slices with a garlic and herb Laughing Cow cheese wedge on the side.After dinner, I called it a night and went to bed. This morning, I feel a bit better, but I am going to the doc’s later today to see if it’s anything. As always, thanks Jenn for hosting WIAW and I hope everyone has a great rest of your week/ weekend!

Question: Did you go out for St.Patrick’s Day? Domino’s or Pizza Hut? I prefer Domino’s if I had to choose, but Uno’s is my favorite “fast food” pizza joint.