Protein... ya gotta have it.

I am always reading about the necessity of protein for dieting but how much protein do I really need? After searching the web for the answer and comparing expert opinions this recommendation from the nutrition experts at Active.com seems to sum up the consensus opinion...

How Much Protein Should You Eat?

To estimate your daily needs, multiply your weight by 0.5-0.75 g protein/pound (1.0-1.5 g/kg). If you are restricting calories or are a novice exerciser who is building new muscles, your protein needs are a little higher, but 1 gram of protein/lb (2 g/kg) is more than enough!

Example:

• If you weigh ~120 lbs, the suggested intake is ~60-90 grams protein per day; 90-120 grams if dieting or starting to lift weights seriously.

• If you weigh ~160-lbs, the suggested intake is ~80-120 grams protein per day; 120-180 if dieting or starting to lift weights seriously.

To determine how much protein you eat at meals, use the information on food labels and/or analyze your diet at websites such as www.fitday.com or www.sparkpeople.com.

Wow- that is definitely more than I have been eating. My sister gave me a recipe for Vegetable Quiche Cups from the South Beach Diet. I think I will make these as a nutritious quick protein snack or meal. I might just add one or two to my breakfast along with my FIXX shake.

INGREDIENTS

• 1 (10 ounce) package frozen chopped spinach
• 3/4 cup liquid egg substitute
• 3/4 cup shredded reduced-fat cheese
• 1/4 cup diced green bell pepper
• 1/4 cup diced onion
• 3 drops hot-pepper sauce (optional)

DIRECTIONS

1. Microwave the spinach for 2 1/2 minutes on high. Drain the excess liquid.
2. Line a 12-cup muffin pan with foil baking cups. Spray the cups with cooking spray.
3. Combine the egg substitute, cheese, peppers, onions, and spinach in a bowl. Mix well. Divide evenly among the muffin cups. Bake at 350 degrees F for 20 minutes, or until a knife inserted in the center comes out clean.

• Quiche cups can be frozen and reheated in the microwave. Any combination of appropriate vegetables and reduced-fat cheeses may be used.
  

Nutritional Information

Vegetable Quiche Cups to Go

Servings Per Recipe: 6

Amount Per Serving

Calories: 73

• Total Fat: 2.5g
• Cholesterol: 4mg
• Sodium: 195mg
• Total Carbs: 3.5g
• Dietary Fiber: 1.6g
• Protein: 9.6g

Progress Report...

I know, from the appearance of my blog you would think that I had given up on my weight loss journey but, alas, it isn't so! I am still sluffing it off, just a bit slower these days.

I would love to blame the fact that I am hovering around 60 pounds lost on having hit a plateau but that would require me to actually have been diligent in my efforts and frankly.... I can't claim that!

After all the excitement of having won the Biggest TranFORMation Contest in December followed by the holidays, then the relief of the holidays being over, then the stress of getting ready for the TJEd Forum... and one thing after another I just haven't been as focussed as I could have been.

To help me kick my butt back into things, my FIT&FAB O3 Team of friends started a club that meets on a monthly basis. We call it the We're Losin' It! Club. At our weigh in each month we record our weight's and measurements, swap tips, struggles and clothes we've grow out of! We sample FIXX shakes, FILL bars and dark chocolate fondue from ForeverGreen. We laugh, we encourage and we get motivated! It has been really fun so far.

Everyone puts in $10 each month and whoever loses the highest % of weight and/or most inches wins a share of the pool! Our first month's winner, Halene D. , bought concert tickets for her and her granddaughters with her prize money! One of last month's winners, Tiffany K., is saving the money for a shopping spree after she loses another 25 and wins some more money!

I am taking my son to Disneyland on a Mommy/Son vacation the first week of May and I am going to win this month so I can add the money to our ticketets!! Watch me!

I will keep you posted!

Angela's Success Story

One of the things that has kept me going through this journey has been the great support of my friends and family who have also been using FORM and FIXX to reshape their lives and health. I have a good friend who has actually hit her weight loss goal already and is in maintenance mode with the products. Here is her picture and story. I hope her story will inspire and help some of you as it has me.
ANGELA--
"I come from a thin, fit family, but was always the 'bigger one'. I started gaining weight when I began working full-time at a desk job during college. After the desk job and having 4 children I had 30 extra pounds that I wanted to lose. I lost some of my extra weight after my 2nd child following the Weight Watchers eating plan but after I had my 4th, I just couldn't talk myself into starting that again-- counting calories, figuring points and cutting out butter, sour cream and cheese ....forever!!
When I heard about O3World's FORM & FIXX I was excited to give it a try. These products have helped me reestablish healthy eating habits as well as control my portions and cravings. I've lost the weight easily, steadily and without having to give up all of my favorite things! I have more energy, feel healthier and am more confident in my appearance than I've ever been. I now use the products to manage my weight so I will never have to think about dieting again!"

A TYPICAL DAY...
7 am Wake up and drink 8-10 oz. of water.
8 am BREAKFAST- 2- 3 inch pancakes with butter & syrup, an egg and a small glass of milk.
**I make my FIXX shake at this point with 16 oz. of water in a Blender Bottle and keep it cold and handy in the fridge throughout the day. When I get snacky, I simply go to the fridge and sip on my shake, 1-2 oz. at a time.
12 pm LUNCH- Drink 8 oz. of water first- eat an open face sandwich with meat, cheese, onions, peppers, tomatoes, pickles, mayo, horseradish, mustard... the works! I may eat a single piece of candy or a small cookie for dessert.
3 pm SNACK- I sip on my FIXX shake or eat some popcorn
**I take a FORM capsule with 8 oz. of bottled water 30 minutes before dinner.
6 pm DINNER- an 8 inch chicken fajita with cheese, veggies, sour cream, salsa and water.
7 pm SNACK - 2 small 2 inch cookies with 2 oz. of milk
** I take a FORM or sip on my FIXX shake around 10 pm if I start to feel hungry.

THINGS I GAVE UP...

• FRUIT JUICE- a high calorie, high carb food item I love but can easily give up.
• 10 pm BOWL OF CEREAL OR ICE CREAM- I now just take a FORM or go to bed!

THINGS I LIMIT...

• CANDY, CHIPS AND COOKIES- these are my weaknesses! I used to nibble at these things throughout my day. Now I sip on my FIXX shake. It not only FIXXes my sugar cravings, it is nutritionally dense and only 100 calories for a whole shake.
• CARBOHYDRATES- in general such as I now drink a 2 oz. glass of milk instead of an 8 oz., I leave off a 2nd slice of bread on my sandwich, etc.

THINGS I ADDED...

• WATER- first thing in the morning and throughout the day. I keep a cup by the kitchen sink and try to drink a glass every time I'm in the kitchen.
• FORM & FIXX- of course. They have really helped me reestablish good habits and kept me on track!