POP Nutrition: Lean Protein Power

Happy Friday,

This is our next building bock to help you get on the way in to Peak Optimal Performance (POP).  All we are doing, is adding on to what we talked about thus far and this week we are embracing the power of protein which will provide energy fr training and help you towards building the body of your dreams without starving and deprivation.

During our first POP post (Food Power House For A Lean Lifestyle) we started to include fresh fruits and vegetables into our meals and the goal was to do it whenever possible to help you fill up with fiberfill delights – compliments of our mother nature.  Then, during our second post (Easy as 1-2-3) we were making transition to fueling our body so it does not cannibalize our hard earned muscle.  The goal there was to start planning and feeding your body valuable nutrients at predictable intervals and in a consistent fashion.

This post is all about the power of protein which compliments wonderfully fresh vegetables and whole grains making your meal a powerful and clean natural fuel to help you take on the day. Our bodies are very well in tune with what we need; however, very often we loose touch with what we really need because our day is too packed and we are busy running around between meeting and daycare. And that is just how our lives are these days, nothing wrong with that. But is it not easier to take on the challenges when you feel great and energetic. Through the day we rely on amino-acids and proteins which helps us to speed up our metabolism and without protein it will slow down. Making sure you are getting lean protein with each of your 4 to 5 meals per day can also help to control body fat, ward of cravings, and help you build lean muscle mass.

Lean protein does not just have to be red meat – there are plant base sources (including but not limited to: tofu, black beans, kidney beans, Tempeh), low fat cottage cheese (watch out for sodium), low fat plain yogurt, omega 3 eggs, egg whites, and protein supplements,  and of course fish and poultry – hold the skin please :).

That said, lets include just one more tool in our POP lifestyle toolbox and of source it could be hard to hit the mark 100% all the time but do not  worry, just pick right back up. Because worrying will just make you slip back into the domain of self-loathing and doubt. Instead, make sure you get ready and prepare for the time when you might not have an option to eat healthy, so grab that lunch bag and get packing.

Healthy lifestyle is a choice – So why not make it a healthy one!

Have a great weekend.


Esse Libere Fintess – Free To Be Fit

POP Lifestyle: Easy as 1-2-3

Easy As 1-2-3 : 1 gallon of water – 2 snacks – 3 meals

To continue on the topic of fueling your body for Peak Optimal Performance (P.O.P) and to add on to our lean lifestyle nutrition posting, here is our P.O.P focus – “Easy as 1-2-3″  – eating 5 times a day.

Just to recap, in my last post “POP Focus: Food Power House For A Lean Lifestyle”
we focused on what the food groups and small changes that we do every day that will eventually add up to a healthy lifestyle choices. The main goal is to provide you with the tools where you can leave your life with optimal health and  avoid constant dieting and a life of deprivation. The goal that we are working toward is to include foods mostly from P.O.P. Power List. However, be patient because most likely you will still have cravings; however, with time your body will notice the difference on how it works when you are eating natural foods and the cravings will subside  dramatically. Make sure that when going grocery shopping you are prepared with a food list and stock your kitchen so you can make healthy choices  when you sit down for a meal or grab a healthy snack when on the go. Consistency is the key for long term results, progress, success, and healthy body and weight.

To build our foundation for strong and lean bodies,  it is vital to understand that most P.O.P. Power List are a low calorie density foods and to meet your nutritional needs you will need to fuel up 5 times a day to satisfy the needs of you body to support  your busy schedule. Plus, do not forget we are mostly water and with all the sweating an d running around you will need to replenish your water supplies to help flush your system naturally and effortlessly.

Eating foods from the P.O.P. Power List 5  times per day is one of the most important strategies for improving health and body composition. Regular eating intervals stimulates your metabolism, stabilizes blood sugar, and helps to maintain lean muscle mass.

This method was used among athletes for a very long time and helped millions of people loose weight and gain lean muscle mass without starvation and deprivation. Look at your every meal as an invitation to give your body important vitamins, minerals, energy, and help you carry on through the day while preventing blood sugar spikes, headaches, water retention, and weight gain.

That said, going ahead lets continue with out P.O.P. Power List foods and split them up so we can get sustainable energy through the day to help us looses weight, gain muscle, and stay lean and strong. Below is a list of healthy P.O.P. snack to get your started. Enjoy.

Great P.O.P. snacks: 1/4 cup cashews, apple or 1/2 apple with 1tbs sunflower butter (unsalted and no added sugar), 1/2 cup grapes/raisins/prunes/dried mangoes, banana, celery , and etc.

Stay healthy, stay fit, stay free.

Have a great weekend.


Esse Libere Fitness – Free To Be Fit