WORK for it WEDNESDAYS! 2

ok so wednesday has rolled around again..... it has a habit of doing that you know.
So i guess its time for this weeks challenge.

last week we worked on the water thing WFIW 1
lets try somethign food related this week

Lets work on the 30g of protein in your first 30 mins awake everyday... and see if it makes a difference

The idea behind this is kick starting your metabolism at the beginning of the day promoting calorie burn throughout the day.  
Now let me be even more specific here.  You should ingest the 30 grams of protein within 30 minutes of waking,  this is the 30-30 rule.

There are many ways of achieving these kinds of numbers for breakfast:
the following eg- is for weight lifters/ muscle builders or people doing HIGH leveles of training  in the mornings

one protein shake or roughly 4 large eggs cooked or raw.  Now the raw part might disgust you but  mix the protein shake and 4 raw eggs each and every morning giving you a total of 63 grams of highly usable protein to kickstart my day.  The advantage of raw versus cooked eggs is the absorption time, raw taking merely 30 minutes for the body to digest.



Following the 30-30 rule should get you metabolism going in the morning and let you finally start noticing changes in your weight loss program


food ideas---

Pancakes

While traditional pancakes are high in carbohydrates, you can make a low-carb version using cottage cheese, eggs, soy flour and a non-caloric sweetener. Whip the egg whites with cream of tartar to form stiff peaks. Stir together one egg yolk, a cup of low-fat cottage cheese, a tablespoon of soy flour( or jsut go the normal- not as good for you but hey we aint all got a healthfood store in the pantry ;) ) and a sugar alternative such as stevia or aspartame.
Cook on a griddle/ nonstick pan until brown. The entire recipe contains  about 40 g of protein and just 9 g of carbs. Serve with low-carb syrup or fresh raspberries, which contain just 7 g of carbs per ½ cup.

Smoked salmon

smoked salmon, and it is often used as a topping for bagels and bread, but most people think of it as party food snacks.  Although those items may be too high in carbohydrates for your diet, you can put SS on vegetable strips for a low-carbohydrate alternative.  SS is low in carbohydrates and fat--
one 135g serving contains

181calories,

6.1of fat and

31g of protein.

Cottage Cheese

While all dairy products contain protein, cottage cheese boasts a much higher protein concentration per serving than cheddar cheese, milk and even eggs. One half(1/2) cup of low-fat cottage cheese provides 16 g of protein. Although rich in protein, ½ cup cottage cheese isn't likely to curb your hunger for long. Combine cottage cheese with whole grain toast and fresh fruit for a well-rounded--and protein-rich--breakfast.

dont have time or want cooked food like eggs... which are high in protein?
hard boil a few eggs a couple times a week and store them in your fridge ready to go.
in the morning grab 2 boiled eggs and 100g of ham.... and your done! obviously you can add some toast to that , but if your aiming for low to no carbs, ham and eggs and your out that door!