Did you know that protein is important to consume in your diet daily? Did you know that everyone actually has a protein requirement based on their weight and size? Protein is the building blocks of muscle formation, and when we increase the amount of muscle mass that is in our bodies, we automatically decrease the amount of body fat. I tell most people that our weight is dependent upon a ratio of mass, body fat, and water. Why is this important to know? Well your body can look completely different if your 5’7, 150 pounds with 34% body fat and 10% muscle, versus 10% bodyfat and 34% muscle. Muscle ways more than fat, and totally changes the structure of your body. This is what create lean versus skinny looks in women. This is why, once you are in a healthy weight range, its not as important to look at the scale.
Most people on a weightloss journey get obsessed with fad diets which kind of make you concentrate on just fruits and vegetables, or maybe just too much protein, and you have to find a healthy balance. Once you eliminate the big things such as sugars, fats, and bad carbs, the next step is to focus on green veggies, good carbs like sweet potatoes, yams,whole wheat grains like brown rice & quinoa, and most importantly protein. It is common to see people shed weight, but have excess skin, or still not look toned after their weightloss, and this because they lost both fat and muscle. This could simply be prevented if protein is consumed in at least 35% of your daily calories. Data from the National Health and Nutrition Examination Survey showed that 7.7% of adolescent females and about 8% of older adult women weren't getting the minimum recommended amount of protein.
According to the CDC these are the Recommended Dietary Allowance (RDA) for individuals.
Recommended Dietary Allowance for Protein
Grams of protein
needed each day
Children ages 1 – 3: 13g
Children ages 4 – 8: 19g
Children ages 9 – 13: 34g
Girls ages 14 – 18: 46g
Boys ages 14 – 18: 52g
Women ages 19 – 70+: 46g
Men ages 19 – 70+: 56g
These are bare minimums and it actually changes due to weight and physical activity level. For instance, I am 5’7 and 135lbs and mine is about 110g. The Institute of Medicine breaks it down even more based on your activity level.
Sedentary=Weight in pounds X .4
Active=Weight in pounds. X .6
Competitive athlete=Weight in pounds X .75
Light body-builder=Weight in pounds X .85
Now that you’ve learned about protein, you’ll be reading some labels as you do your meal prep for the week!
Tuna (yellowfish), 33g, 4 oz.
Roasted chicken, 32g, 3/4 cup, diced
Lean flank steak, 31g,4 oz.
Soybeans, 21g, 3/4 cup
Lentils, 17g, 1 cup
Non-fat plain Greek yogurt, 15g, 6 oz.
You want your meals to stick to the ratio: 1/3 lean protein, 2/3 complex carbs. Our proetins can be animal or plant based, but just remember to get it often ( I say 4/5 meals at least). If you eat meat, look at the packages for the word “Lean”, and pay attention to the fat content. Some sources not listed, string cheese, cottage cheese, salmon, tilapia, ground turkey, tofu, and especially eggs. For all the vegans, there are soy based products, but be extremely mindful of the sodium. If you eat “meat-imitation” products, make sure to get extra water and fiber that day, to flush out the sodium.
Tips to Know
· Protein helps you feel fuller longer (which is no surprise as to why many cultures incorporate beans in their daily meals) and feeds those muscle which eventually will affect the speed of your metabolism.
· Consume at least 15g of protein for breakfast (sorry bagel and oj is not gonna cut it, nor is bran cereal)
· Have a protein snack 1-2 hours before bed. It helps your metabolism while sleeping
· ALWAYS consume a protein enriched meal within 30 mins of your workout. Sooner the better. Most people resort to protein enriched shakes, I personally use Herbalife shakes because they don’t have dangerous chemicals and fillers as many others do, so be mindful of ingredients
The biggest takeaway is to know protein is important, and to make sure you get it the healthy way, Prep your meals for the week or every couple of days. Take an hour (many times less than that) choose to sources of protein, cook them. Choose your green veggies and a carb, cook them. Put everything in small containers and stock it in the fridge. Even choose what your protein snacks are going to be (string cheese, deli meat, greek yogurt & nuts, oats and cranberries, whole wheat tortilla with spinach and avocado, etc.)
Written By: Tiffany Wright
The only thing constant in life is change. Which means that relationships change. Feelings change. Opportunities change. What may be considered change, may also be seen as lost; and naturally when the feeling of lost occurs, the brain delivers messages to the body which many times creates physical cases of pain. The result may be stomach pain, headaches, increased pains in your joints, or built up tensions in your neck and back. Lost, or change, can truly be devastating for some. One of the most common pains come from breakups.
One thing I've noticed, is that between the holidays, the new year and ironically before Valentine's Day, there's an increase in breakups. Whether you're with someone for a 3 months or 5 years, if you are truly connected to someone, it could be difficult to go through a separation. Understand that life is a journey, not a destination. Just keep going, and understand that every stop in your journey, serves a purpose. Being one that has been in long term relationships, I understand the concept of emotional investment in an opportunity.
The side effects are common: stress eating, isolation, self blame, hurt, disappointment, and maybe even confusion. As common and strong as these feelings can be, connect to the strength you have in you to choose to be happy at any moment of your life. No one can make you feel a certain way, and your brain and body have natural responses, but it is our will to to prolong these reactions.
Some Great Tips for Getting Through A Breakup
1. Surround yourself with lots of laughter. Laughter is truly the best form of medicine for a broken heart or spirit. Listen to, watch, and read things that not only make you smile, but crack up laughing! Laughing therapy is a new form of treatment and it really works because of the neuro-chemical signals that laughing sends!
2. Write down major lessons and reflect. The greatest result of a closed relationship is the person you choose to become from it. In life we should always be progressing. Whether it ended on a positive or negative note, it ended for a reason which means you learned at least 1 lesson, about yourself, and relationships. Write and reflect.
3. Become more social than normal. If your breakup pulls you towards a depressive state, make sure to intentionally surround yourself with positive, happy, and supportive people. Not saying others need to know your business, but just make sure your around people that love you, and of course make you laugh
4. Know the world is not over. With nearly 7 billion people in this world, and you having power over emotions and the qualities of a partner you want to possess, I guarantee that if you want to be in another relationship in the future, you will be.
To those dealing, don't wallow in pain too long! You have too much life to live! Look at yourself in the mirror and say, "I love me enough to live a great life!" Keep going, You got it!
Written By: Tiffany Wright
You only get one body to live in, therefore protect and nourish it.
One thing is for sure: most people are in self-inflicted abusive relationships with themselves.
Now I know this sounds like a loaded statement but hear me out. I have not only survived, but have also been a counselor for survivors of domestic violence. When the common person thinks of domestic violence, they think of a man beating a woman, but this is a fraction of the story. Domestic violence (DV) can occur in romantic, familial or even in professional relationships. DV can be emotional, mental, physical, verbal, and economic.
In 1979, psychologist Lenore Walker found that many violent relationships follow a common pattern or cycle. There's a tension building, acute battering, and honeymoon phase. Now what's even more interesting, is that this same pattern occurs for the inner-abusive relationship with self.
As a Wellness Coach, I entered in learning another aspect of the human psyche, self-love.
Imagine that you get one body. One body to be with you until the day you die. Would you not want it to carry you optimally through all the days of your life. Should it not represent the chariot of a king or queen. Adorned properly, in the best shape, clean, running well. Unfortunately for most (speaking for US citizens) this is not the case. 69% of US adults are obese. 1 out of 6 people have an eating disorder such anorexia or bulimia. Individuals have high sodium, sugar and fat diets and are more concerned with looking at blogs and reality tv, then getting out for exercise.
When you can treat your body right, why poison or kill yourself slowly? Tension phases to me arise upon special occasions,: holidays, special events such as weddings, dates, reunions, going out, or even when you see someone whether notable or not, and admire how they look. It is when these occasions or images of others come to mind that negative self talk begins. Individuals have that negative inner talk about how they should look better, they're ugly , etc. Or an event such as stress or a breakup may cause for battering that says I don't have control, or I'm going to go crazy; I'm feeling worthless, lonely, sad, and therefore a spiral of unhealthy eating behaviors may occur, and then there's a honeymoon phase...for many this is new years; setting resolutions; for others this may be the time you decide to join a gym, weight loss challenge, start following fitspiration idols on social media. But at then of the day, the cycle repeats.
Now in no way am I immune to this cycle because I too may have breakdowns occasionally, as I most recently did with a breakup, but the fact of the matter is, if you truly love yourself, honor body, honor your temple, you will put the best in it, do the best for it, and adorn the best on it. Love starts with an appreciation of self. You can not truly love others until you love yourself. You cannot teach others to love themselves, unless you truly love yourself.
As women, it may be challenging to understand what that means. But your body is a reflection of your lifestyle. Your lifestyle is a reflection of your priorities, and if one of your priorities is loving yourself, than your body will reflect such! Today, create a health & fitness goal for the week! Don't only make the goal, but make sure to stick to it!
Written by: Tiffany Wright
OK, so Its halfway through the month of January, and the excitement of the new year is wearing off. Those who were in the gym the first week, have begun making excuses; those who wanted to eat healthier, have already been to a couple of happy hours and have a couple of burgers and slices of pizza. No matter what has or has not happened its ok, don't beat yourself up, just be honest with yourself of how you are holding yourself back and can do more. Whatever your goals for this year are/ were, make sure to WRITE THEM DOWN! Now don't just write them down anywhere, make sure to write them in at least 2 places you will look at them at least twice a day. Our lives are a result if things we think the most about, therefore if your goals are important, whatever they may be, write them in a very visible place, and look at them at least twice a day. Not only will this remind you of what to focus on, but you are more likely to go after goals if you remain mentally and visually fixed on them. Secondly, take action EVERYDAY! Of course the larger the action, the larger the impact, but some progress is better than no progress. The only way your goals will come to pass is with your efforts. Do things different, to get different results. If its certain relationships, shows, video games, activities, or thoughts, that's kept you stuck, then its time to change up some things. Read more, watch less tv less; workout more; find a different circle of friends that will enhance your life in a different way; leave an unhealthy or limiting relationship. get out more; trust yourself more. There is a lot that YOU can do, to help yourself. Push forward! Make that list of goals, read it aloud to at least 5 people! When we share our goals with people, its a public declaration, and helps keeps us accountable!
Written by" Tiffany Wright
"Every life form seems to strive to its maximum except human beings. How tall will a tree grow? As tall as it possibly can. Human beings, on the other hand, have been given the dignity of choice. You can choose to be all or you can choose to be less. Why not stretch up to the full measure of the challenge and see what all you can do?"
~ Jim Rohn Quotes
Jim Rohn is one of my favorite business and life philosophers. I thought of this excerpt from a seminar he spoke at today because a close friend and mentee of mine texted me " Sometimes I really think I've caught up to you and then you teach me something without even knowing it. I love having people like you in my life, adds to my motivation to keep growing."
Think about that. If everyone in your life, could help you grow and vice versa. Become stronger, healthier, wiser, more loving, open-minded, and wealthier. In life, we establish a lot of relationships; many end, some till death takes us, but at the end of the day, we are the sum of all of our experiences, especially with those in our lives. The relationships we hold closest to, truly say a lot about us.
What happens when you operate from the space, "I'm good" versus "I want more, I want to be better." Chances are the "I'm good " attitude comes from being surrounded by people who are extremely content in life. This contentment can either rub off on you, or shake you, once you see greater opportunities that you may want for your own self. No being is ever perfect; perfection is not attainable, but growth is the essence of life. To be as best as you can be, so that you can serve this world as best as possible. Be healthier, wealthier; love more, love harder, inspire more; be a better friend, sister, brother, owner, employee, mother, father, son, daughter. Learn more, teach more, and share more. Never believe that you cannot be better.
Life is only evident when growth is present. When an organism observed in nature stops growing, it is considered dead, well how would we be any different? Our growth is evident in spiritual, mental and physical manifestation. When you are around those who challenge any aspect of your being, make sure to take note of what they say. Others opinions are sure enough projections of their own experience, but they sometimes can be truths that we are in denial of, therefore taking note and examining yourself couldn't help. If there is a body type, or a performance activity such as yoga, or lifting, or even swimming a mile, that you haven't conquered, go for it. Expand your own belief in yourself; expand your ego's ideas of what you can do and be!
Take the time to write down 5 areas of your life you can improve in. Read books that explore and surround yourself with people who have some expertise in that area. Examine where you are, and over time, I am sure you will be tested and will see your growth over time in those areas.
Written by: Tiffany Wright
Do you ever reflect on an experience in life, and realize the lessons your learned? only to experience that situation again and have to repeat the same lesson? How do you feel once you realize, ooops I DID it again? or Ooops I LET it happen again! There is something instinctual about the human experience to reason critically for survival,but it seems that when we are out of this intense survival state and we are just coasting, we don't do whats best until it comes down to the wire and we think about what happened. They say hindsight is 20/20 which basically means after a situation, you can clearly examine the strengths and areas of improvement of your role, behavior, feelings etc. The challenge though is to make sure it does not get repeated. 2013 was a year of life lessons for myself, and I committed to myself on new year day to write down all the major lessons of my 2013 year, post them in a very visible space in my home, so that I can constantly review them, and not repeat them again. I feel that once God has presented a test to you, you will be retested and if you don't pass, you will continue to be retested until you conquer the subject at hand. This can be faith, commitment, relationships, self-love, etc. We are generally creatures of habit which is why its difficult for most people to improve or change their ways. Yet when life situations continue to challenge us, and the outcomes are not what we desire, its necessary for us to take our role in the situation and do things differently. Some of my major lessons for 2013 were:
1. Stay committed to my Faith, no matter what
2. Operate in FAITH no matter what
3. State my gratitude in the morning and before bed
4. Let go of people and situations when my spirit is at unrest
5. Make sure to incorporate at least one lengthy family interaction a week
6. Listen to music and Dance EVERYDAY
7. Engage in artistic activities everyday
8. Its ok to feel imperfect (because tehre;s no such thing as perfection), but surround myself with love so I don't get too hard on myself
9. My best will always be good enough for me; it doesn't matter about anyone else
10. Look to others for inspiration, never comparison
Remember, when we do the same things over and over again, now that's insanity.
So what was your lessons for 2013?