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 

  • 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 with any questions!

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

Les Mis on Broadway

A much needed “vacation” was in order for the manfriend and I. As I mentioned to you before, Les Misérables on Broadway was on his bucket list and I knew I wanted to do that for him for Christmas. We both have had rough weeks since Thanksgiving and the show couldn’t have come at a better time to enjoy the city.And for me to feel like a tourist in my own ‘hood.’It was nice to spend some time again with the family again. I even brought my mom some protein truffles to sell.The peppermint ones are a BIG hit at her work. Thanks mom! Oh and be sure to purchase your own for the holidays by clicking here!).

The manfriend was so kind yesterday and picked me up some goodies; Dark chocolate and sea salt caramel Ghirardelli chocolate and Van’s whole grain organic blueberry waffles. #Noms.I enjoy random goodies like this banana nut RawFusion protein powder sample I got from Northshore Nutrition Corner. This protein is raw, vegan, organic, GMO-free and plant-based is quite tasty.You can’t even tell it’s made of pea, rice and artichoke protien. It’s easy on the stomach and full of nutrients. A new staple in my [smoothie] diet for sure.I am excited for a full day off tomorrow where I can just veg and catch up on things. I hope everyone has a great weekend!

Question: Do you have a favorite raw, vegan or plant-based protein powder [or food]? I also like Sunwarrior’s Warrior Blend, so good.

Nutritiously Sweet’s Protein Truffles!

Happy Sunday my friends!

Did you check out the NEW section of Nutritiously Sweet? Yep it has to to with truffles. Dark chocolate protein truffles of course. And to share this sweet tweet with you, I will be doing a giveaway of a batch of eight protein truffles!

Just head on over to the Protein Truffles tab and comment on THIS post which TWO flavors you’d like to try! Who can say no to free dark chocolate protein truffles?

This week I got an email with a bid of bad news. Let’s just say the direction of my life yet again has to take just a  small turn that may last a year. Isn’t that always the case? We all face obstacles but it’s how we deal with them is what defines who we are as individuals. All we can do is keep moving forward.I’ve been studying and training a lot for the AAAI/ISMA conference in August. In case you didn’t know, I am also working towards my cycling certification and even perhaps racing in the future. Just some things that are in the works.Check out those back muscles coming in. Progress makes me happy, may be small but it’s there!My friend took me kayaking (and to dinner) on the Charles River in Boston yesterday. It was such a beautiful day for it.When I headed back home, I made my favorite treat; cut up a dark chocolate protein bar, berries, chia and some natural peanut butter. So delicious!Don’t forget to enter the giveaway for the batch of protein truffles! U.S only (sorry:/) and just comment on this post with two flavors from the Protein Truffles tab you’d like to try!Giveaway ends on July 6th! Happy sweettooth :)

#TravelingGnome: Part II

Good Afternoon!

Guess who was back this week? The #travelinggnome of course! I went to New York this week to take care of something at the doc’s and it was nice to be back in New York. I hadn’t been since my day trip in February. Though I only spent a day and a half, it was nice to get away from Massachusetts. Don’t get me wrong, I love my Northshore, but we all need a break sometimes right? Before I left on my adventure, I did spin at 5 in the morning and got my sweat on and had this Genesis energy (which was amazing). It was such a great class and it powered me for the 4 hour drive to NY. And while we are here, check out some vein popping. I must say I like when it happens; I feel hulk like. My mom even let me try some dark chocolate coconut “gelato” she me with a little honey, extra coconut and chocolate chips. It was delicious and who can say no to lots o’ chocolate chips?Speaking of coconut, I tried this Steaz with green tea and coconut and my oh my was it amazing. I am huge fan of iced green tea and mixed with coconut? Even better!I am off to rest for the remainder of this Saturday. I hope everyone enjoys their weekend and if you haven’t already, be sure to enter the coconut, chocolate and things giveaway that includes three Quest bars!

‘Question: Every tried Steaz organic drinks? Travel plans for the summer anyone?

WIAW #98: Feeding My Cravings

Happy Wednesday y’all!

I was in the hospital all last night. Turns out I had something that is common among diabetics. Hmmm? I suppose a trip to the doctor is in order, but I know I have always had problems with my blood sugar. Any who, I am feeling much better and thanks to those who posted on FB and IG! Be sure to head on over to Peas and Crayons for more WIAW goodness!wiawphotobuttonBreakfast? Nothing like a warm bowl of cinnamony oats with pb and almonds.Or a nice bowl of oats with raspberries! For lunches I’ve been stickin’ to chicken and greens. Add an egg for extra protein! I  also made some chicken w/ stewed tomatoes, green beans and beans. It’s been a while since I had beans. Just had that craving for some!A thinkThin brownie crunch plus more raspberries for some snackage. I went to WholeFoods the other day, picked up a few groceries and snacked on some trail mix and So Delicious almond milk plain Greek yogurt. I love that it has 7g of fiber!I was craving fried dough after the BoSox game Sunday, so I whipped up an old recipe and use powdered stevia, pb, dark chocolate and rapberries for topping. Best decision ever!Question: What do you crave when you’re at a sports game or even? Chips is definitely one of my tops!

WIAW #91: Nutritiously Sweet Finds & Buys!

Happy [early] What I Ate Wednesday y’all!

Last/ this week I have been focusing on reducing my sugar. On a good day I consume 80g of sugar, including fruit. I’d like to keep it at 60g and I have manged to get it under 70 at least! Head on over to Peas and Crayons if you are new to the WIAW party, head on over to Peas and Crayons for all the food goodness!This week’s breakfasts have been fruit and nut type platters; this one is Chobani Simply 100 (7g of sugar), drop of sugar-free maple, hardboiled egg, almonds and an apple.Snacks? Sometimes a bit more Greek and trail mix. But a protein mocha to get me up! I got this Top Secret chocolate ice cream protein powder from Between the sale, a promo code I had and shipping, I paid around $18.00! It’s tastes amazing, is low in sugar, has some fiber and I love that it has digestive enzymes as well. I need those.My package also came with a 1.M.R Vortex in fruit punch pre-workout sample. I have to say I am not a fan of most pre-workouts, except for Jack3d, but this one gave me a nice little bit of energy and tasted delicious. I will keep it in the back of my mind for the future.One of my quick grocery pick ups; got chicken breasts on super sale, green beans, eggs, Greek yogurt (I’ve been doing plain more often now and adding a bit of Stevia or sugarfree maple), oranges, apples. Ya know the “usual suspects.”Check this out, I only paid $0.70 reduced price for this almond and cashew hazelnut biscotti coffee creamer by MimicCreme. A Tbsp is 25 calories and 3g of sugar. This thing is sweet and makes my coffee taste like heaven. It’s gluten-free, vegan and uses natural ingredients!And another quickie.Mmmm. Almond buttah! Dinners and lunches? Well you know they are always the same; I am still in a Mrs. Dash garlic and herb on chicken and green beans kick. It’s just so delicious and simple. I am sure I will get tired of it soon. Or not… Maybe.For desserts? If I have a nasty chocolate craving, I will go for a Kind dark chocolate and sea salt. Hits the spot every time. And you remember the AAAI/ISMA conference I went to last summer? I signed up to be one of the few to try out ASICS new line of training sneakers and guess what? I was one of the few to try out the Ayami Intent. These kicks are super comfy and awesome. Definitely go check them out! Thank you so much ASICS!Question: What are some of YOUR favorites in terms of one or more of the following; protein powders, almonds butters, bar or sneakers/ workout gear?!

Flour-less [LowCarb & GF] Mozzarella Bites or Pizza Crust

One of the annoyances of my wheat and corn allergy is finding a good pizza crust.

Bob’s Red Mill has a great pizza crust that I like, but it has too much sodium (and carbs, not to knock em’) for my taste. Burton’s Grill makes an amazing pizza that is gluten-free, but it on the pricey side for an everyday treat. And American Flatbread? Well it’s pure bliss but either all the way in New York City or Vermont.

I found a recipe from The Nourished Life, that I decided to twist into “mozzarella bites” or like today, I made it into a pizza crust. And let me tell you, I can now have pizza everyday if I wanted to. This recipe is flour-less, low-carb and gluten-free! Personally, I would say it is grain-free too but there is a debate on whether flax is a grain or not. I suggest you use your own judgment call on that one.

Any who, there are plenty of omega 3’s in these bites/ crust. Not to mention over 10g of protein and  over 5g of fiber! If you want to try and make a flax egg, non-dairy yogurt and use a rice/ soy cheese to make it vegan, totally be my guest! I would love to know. Or my next attempt is to try it with 2 egg whites instead of a whole egg to reduce the fat. Maybe you can try that one too? Okay, on the the recipe. Enjoy!

Flour-less Mozzarella Bites or Pizza Crust Ingredients:

  • 1 Large Egg (or try to egg whites or flax egg)
  • 1/2 Cup Shredded Skim Mozzarella Cheese (or your choice!)
  • 2 Tbsps of Plain Greek Yogurt
  • 3 Tbsps Ground Flax Seeds
  • 1 tsp Olive Oil
  • 1/4 tsp Garlic Powder (maybe add Italian seasoning?)
  • 1/8 tsp Baking Powder
  • Dash of Sea Salt & Pepper
  • Parsley for Garnish

Preheat oven to 375 Degrees;

Prepare the bites/ crust ingredients by first whisking the egg with dash of sea salt and pepper. Then combine remaining ingredients together until you form someway of a “dough ball.” You make need to add a couple teaspoons extra if it’s too wet. Then take the “dough ball” and divide into four-six little bites and place on a cookie sheet sprayed with non-stick cooking spray. (Note: if you make the pizza, spray your hands with a bit of non-stick cooking spray/ oil and spread the “dough ball” thin onto a pizza pan. Then cook the crust for 20 minutes first, add the toppings then put in for another 10 minutes.)Cook  the bites for 25-30 minutes (depending on your oven). Remove an let cool for about 5 minutes then eat as is, dip into pizza sauce or eat like a pizza! I made a spinach, garlic and artichoke pizza was total heaven!Question: What are YOUR favorite pizza toppings?