For most women, protein seems to be the most challenging macronutrient to eat each day. Believe it or not, simply increasing your protein consumption daily will most likely result in a loss on the scale and significant changes to body composition. Protein helps build and repair muscle, it helps prevent muscle loss when in a calorie deficit, it is the slowest macronutrient to digest(which helps burn more calories), and it keeps you fuller, longer. Chances are if you’re not keeping an eye on your protein intake you’re probably falling short. I don’t want eating enough of this super macronutrient to be burdensome for you. Let’s talk about how much protein you should be eating each day, compare some typical protein sources, and I’ll even show you an easy new recipe packed with protein. If that isn’t exciting enough, we also have another giveaway for you today!
Today is my first official day back to work, which means the end of summer vacation for me! I’m super excited to be at a new elementary school this year and get to know some new little faces. I got an early start yesterday cleaning out and organizing my new PE room, which was fun. I’m one of those weirdos who loves throwing old stuff away and reorganizing. By the end of the day I was drenched in sweat, dirt, cricket guts, and feeling pretty good about next week when the little ones show up.
When’s the last time you donated blood? Did you know that every 2 seconds someone in the U.S. needs a transfusion of donated blood? With just one blood donation you can save a total of 3 lives!!
When we heard about the Be Impulsive Campaign we didn’t hesitate to sign up! As mothers of little ones, it’s important to us to support a good cause and to spread the word about Being Impulsive and donating blood. Have you ever heard the term ‘lead by example? Our kids pick up on so many things simply by watching us, so I knew taking my kids along to watch me give blood was a great idea.
Last week my family and I spent 7 days in Utah. It’s certainly our favorite state to visit and we love dreaming about moving there in the future. We stayed in my parent’s home in Kanarraville for one night(home to one of the most beautiful day hikes!), Logan for one night with my brother, and Bear Lake for four nights with all my siblings and their families. We had an incredible time and I didn’t count a single macro or pretend to eat healthy last week.
There is nothing better than a relaxing Sunday spent with family and a good home cooked meal. After church on Sunday you’ll traditionally find my family and I at my parent’s house. My mom usually entices us over with her home cooking and no dishes to clean guarantee. Who could resist that!? Bless my mother’s heart, she usually always makes sure to have macro friendly foods for us when we want it, or a good stick to your ribs kind of meal when we’re feeling naughty. This Easy Chicken Pot Pie recipe reminds me of my favorite kind of lazy Sunday afternoons spent with family.
One of the things Tracy and I have been tracking this past year, along with our 3 essential macronutrients, is our dietary fiber. The 2010 Dietary Guileless for Americans recommends a minimum of 25 grams of fiber per day for women, 38 grams per day for men. Chances are if you’re not paying attention to your fiber intake, you’re probably far below the recommended amount. Increasing your dietary fiber is beneficial for many reasons, most importantly for heart health, lowering cholesterol, keeping bowl movements regular, and to keep you fuller, longer. I’m going to share with you some common, easy to find foods, that you can start eating today to increase your daily fiber intake.
Happy Wednesday!! Let me just say I’m so glad it’s this Wednesday, and not last Wednesday! Last Wednesday my husband left out of town to go help with my brother’s roof replacement in Logan, UT. He left me home with the three kids AND our new puppy, Rocco. If you have seen my last few Instagram stories you know I struggled a bit last weekend… True Story: I don’t ever really swear (except when my double unders are sucking, but that doesn’t count). Last weekend I just about dropped the F bomb (like screamed it) in front of my kids more than once. It was a very long 5 days and hats of to all you women who do it by yourselves regularly…yikes. Well, I’d like to say it was mostly because of the dog but who knows. He is a pain in the bum but he sure is a cutie.
This fun new recipe will hit the spot for both you and your kids! These wannabe ice cream sandwiches are the REAL DEAL, I assure you. These low calorie ice cream sandwiches are made with 2 easy to find ingredients, are less than 20 carbohydrates, and only 1.5 grams of fat each! The only bad news is you’ll have a hard time eating just one.
A question we get from a lot of women is: “What should I be eating before or after my workout?” Today I am going to share a great pre or post workout meal idea with you using AllWhites 100% liquid egg whites along with another #SFMWeeklyWorkout! We are also teaming up with @AllWhitesEggs for a fun giveaway, see details below!
A new mom crush post is long OVER DUE! First let me say that picking a mom crush is not something I take lightly. I like to find women who have a story to share and whom I feel we can all learn something from. This week’s mom crush, Rachel Edgel, will not disappoint! When Rachel shared this post on Instagram a few months ago I knew she HAD to be our next Mom Crush!
This strong mama of 5 is tough as nails and ironically the sister to one of our previous crushes, Rebecca Berkabile! I think the outer, and most importantly, inner beauty of these women runs in the family! Rachel’s post today will have you laughing, crying, and laughing all over again! If you need a little inspiration on this typical Monday, you’ve come to the right place!