Getting adequate amounts of protein is important for all women, not only die-hard athletes. 

Adequate protein is important for both appearance and long-term health, especially among active women….(okay, now find me one woman who is not active…usually we have more on our plate than one person could possibly handle, right)…

So why is protein so important…and why should we find ways to eat more protein at breakfast…and how…

  1. Protein can keep us, or help us get, skinny. Replacing calories consumed in carbs with calories containing protein contributes to a decrease in fat tissue.
  2. Protein can prevent damage to our cells caused by stress.
  3. Protein controls hunger all day. Eating a high-protein meal, such as Greek yogurt with fresh fruit, early in the day triggers a hormonal response that helps keep hunger at bay all day.
  4. Protein is good for your bones, especially important given the high risk of osteoperosis in women. Protein is vital to proper calcium absorption and bone growth.
  5. Protein is good for your hair. A well-balanced diet is important to keep your hair growing to its fullest. Protein deficiency can cause your hair to grow slowly or not at all.
  6. Protein is good for your muscles. Protein can help our bodies maintain and build muscle mass, important to women as we age. Drinking a protein shake or eating a high-protein snack after working out also helps promote muscle repair.
  7. Protein is good for your skin. Protein can help reduce aging and skin damage caused by the sun.
  8. Protein triggers thermogenesis, also known as a “faster metabolism,” and signals the body to burn more calories before, during, and after meals.
  9. Protein will keep you fuller longer. Eating foods high in protein makes you feel fuller sooner than foods classified as carbs or fat and helps controls appetite later on.

  

1.  Chocolate Protein Bites...Blend together…

  • 1 1/2C pitted dates
  • 1/2C rolled oats
  • 1/4C unsweetened cocoa powder
  • 1/4C flaxseed meal
  • 1/4C chocolate protein powder
  • 2Tbsp honey
  • 1Tbsp espresso powder 

Roll into balls. Roll balls in cocoa. Store in fridge.
  

2.  Coconut Peanut Butter Bites

  • 1 cup oatmeal 
  • 2/3 cup toasted coconut flakes
  • 1/2 cup peanut butter
  • 1/2 cup ground flax seed
  • 1/2 cup semisweet chocolate chips 
  • 1/3 cup honey 
  • 1 tablespoon chia seeds (optional)
  • 1 teaspoon vanilla extract

     

3.  Nutella Energy Bites …Combine following ingredients. Scoop into 1″ balls. Store in refrigerator.

  • 1C old fashioned, rolled oats
  • ½C crispy rice cereal (or shredded coconut)
  • ½C Nutella
  • ¼C peanut butter
  • ½C ground flaxseed
  • ⅓C honey
  • 1Tbsp coconut oil
  • 1tsp vanilla
  • ½C chocolate chips

   

   

4.  Peanut Butter Cranberry Granola Bites

  • Melt together 1/4C honey and 1/4C peanut butter in small saucepan.
  • Add 1tsp vanilla.
  •  Mix honey mixture with 1 3/4C rolled oats…1/2C dried cranberries.
  • Roll into 16 granola bites. 
  • Store in a sealed container.

   

5.  Pumpkin Energy Bites

Combine following ingredients. Scoop into 1″ balls. Store in refrigerator.
1C old fashioned oatmeal (uncooked)

  • 1/4C pure pumpkin puree
  • 1/2C wheat germ
  • 1/3C honey
  • 1/2 tsp cinnamon
  • 1/2 tsp pumpkin pie spice
  • 1/3 cup white chocolate morsels

    
6.  Raw Cookie Dough Bites (Grain, Sugar, Dairy, & Egg-Free)  …Combine following ingredients. Scoop into 1″ balls. Store in refrigerator.

  • 2C blanched almond flour
  • 1/2tsp baking soda
  • 1/4tsp sea salt
  • 1/4C coconut oil (solid but soft)
  • 1Tbsp honey
  • 2Tbsp almond butter
  • 2tsp vanilla 
  • mini dark chocolate chips
  • stevia to taste, if additional sweetener is needed
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