sunday coffee vol. 6
Ahhhhh the holidays.
A time for friends and family to get together and celebrate.
Holidays truly are a time to cherish and celebrate with the people you love if you're lucky enough to do so.
They are not the time to berate or limit yourself from enjoying certain foods, drinks, etc.
There are very few times throughout the year that we genuinely set aside just to celebrate each others company.
My belief is that you should never let your health goals interfere with this.
One day of eating poorly is truly not the end of the world, and it won’t destroy your progress.
If you're concerned about weight gain over the holidays, here are some simple pointers to help you out:
Keep it to 1 day, don't let it become a multi-day thing. Thanksgiving is only 1 day - but if you eat leftovers and pie for 3 days afterwards, you may be setting yourself back on your goals
Be kind to yourself. The body can only absord a certain amount of nutrients/calories in a given day anyways, the rest of it will be excreted. Let’s yourself enjoy a day of celebration, you’ve earned it
If you really want to be strict about anything, try not to drink your calories! Avoid sugary sodas and mixed drinks, try to stick to red wine if you want to drink (red wine has a unique component in it from the fermenting process called ‘flavinols’ that has been shown to have health benefits. More on this next week)
Now, let's get into why we should focus on eating our bodyweight in grams of protein, along with 6 foods you should be eating to hit your daily protein goal.
Why eating enough protein matters
Protein is often called “the building block of muscle” and is essential to a strong, healthy life.
It helps our bodies with:
Muscle Building and Repair
Regulating hormones
Feeding us key micronutrients
Keeping us feeling full and statiated
And what’s the #1 insurance policy for your health long-term?
Adding more muscle to your frame.
Aside from being your bodies literal ‘armor’, the more muscle you have, the easier it is to stay in shape.
Muscle burns more calories then fat simply by existing - so having more makes it easier to stay in shape both short and longterm.
But to build muscle, we have to be sure we’re eating enough protein. Typically, I recommend between 0.8-1.2 grams per pound of bodyweight to my clients for this.
Here are 6 foods to help you do it.
6 foods you should be eating to hit your daily protein goal
1. Grassfed Meat
Meats like grassfed beef, liver, and steak, are some of the best protein sources on the planet. They’re also rich in healthy fats, packing:
essential amino acids
omega-3 fatty acids
and vitamins like B12 and iron
On top of that, these meats can be rich in CLA’s, which have been shown in tons of animal studies since 1994 to promote health and fight diseases like cancer.
2. Eggs + Sausage
Eggs are sometimes referred to as “nature’s multivitamin”. Rich in B-vitamins, choline, and antioxidants, they’re an amazing food - but if you struggle to get enough protein from them alone, try adding in some sausage.
Sausage is high in protein and can contribute to iron and zinc intake.
Make sure you aim for quality meat that’s low in nitrates (nitrates are a type of preservative, not great for us).
3. Chomps
Chomps are my favorite snack on the go. They’re a convenient and portable source of meat-based protein with 9-10g per stick.
High in protein, low in carbs, with some healthy fats + minimal additives, these are delicious.
4. Beans
Beans are:
High in fiber
Filled with vitamins + minerals such as iron, magnesium, and pholate
And have a ton of variety
They’re a nutritious complex carb that provides great energy and supports digestive health - while helping us to add color and protein to our plates.
5. Greek Yogurt
Greek Yogurt is another one of my favorite high-protein snacks.
Rich in probiotics, it’s great for gut + digestive health. It’s also high in calcium, B-vitamins, and is lower in lactose.
It goes great in smoothies or with some fruit + honey on its own!
6. Protein Powder
Protein powder is another savior when you’re on the go - as a concentrated + convenient source of high-quality protein.
Note: there are a LOT of protein powders out there - and some are better than others. Look for good reviews, good ingredients, and minimal negative additives.
Here are some of my personal favorites:
Wrap-Up
Building muscle is one of the best insurance policies you can have for your health. To do that, we have to prioritize eating enough protein.
Today we covered some thoughts on how to stay healthy during the holidays, and 6 foods you should be eating to hit your daily protein goal.
They are:
Grassfed Meat
Eggs + Sausage
Chomps
Beans
Greek Yogurt
Protein Powder
These foods are staples for me and some of my absolute favorites. That said, they work well with my body - that doesn’t mean they’ll work well for everyone.
As always, give these foods a try and see how they work for you. Practice listening to your body and observing things like your digestion, your energy levels, and your skin complexion, to see if it does well for you.
Thanks for reading and to all our new subscribers, thanks a ton for being here!
Dane
ps: Next week we’ll cover the best way to maintain a lean + strong body long term, along with a story about the bodies 2 main energy systems.