Derek testimonal and healthy lifestyle changes
I am very grateful to both Fit Body by George and 2 Guys with Knives - they have both helped me tremendously on my journey to improved health and wellness!
Derek
Working with George a few years back was a game changer and launched me on a path of learning and growth. When we first met, he promised to teach me how to move and what to eat to lose weight and promised that I’d likely lose about 30 lbs in our weeks of working together. To my delight, I lost 29 lbs during those 6 weeks. George’s other promise was that I’d learn how to continue on my own after his program, which I did. Part of what amazed me was the simplicity of the workouts – nothing overly elaborate or super strenuous, and no fancy or expensive equipment needed. George was a stickler for proper form and not overdoing things. He knew my health history, such as a previous back surgery, and structured a program for me that was safely tailored to my needs.
The food plan was my biggest struggle; I’m not at all capable or creative when it comes to food prep. Planning, prep, and clean-up have always seemed daunting, not very exciting, and a little stressful. By sticking with my simple choices, I made it all very repetitive.
A few months after reaching my weight goal, I retired…just as Covid was impacting our world. In my career, I interacted with numerous people every day; during Covid, I was on my own and I felt quite lost and without purpose. At that time, I also tore my Achilles tendon, which rendered me quite immobile. Frustration and isolation led me back to some emotional eating habits which, coupled with my lack of mobility, contributed to putting a lot of my weight back on. My weight gain and immobility resulted in swelling in my feet and legs, further limiting my ability to exercise.
As Covid restrictions started to lift, events also led to having a new doctor. I was long overdue for blood tests and screenings, so he sent me off for a myriad of tests and screenings. The results weren’t great…and showed that I had Type II Diabetes, high cholesterol, and high blood pressure. Meds were prescribed and I was encouraged to lose weight and increase my movement. I found a physiotherapist who did fluid manipulation treatments to move the pooled fluids from my feet, ankles and calves back up into my system. The physiotherapist, like my doctor, encouraged lots of walking. The swelling in my feet began to subside and I was finally able to start a regular walking program.
60 HIGH
PROTEIN SNACK IDEAS
Healthy Living with Lynae
High protein snacks can provide a number of benefits for your health and wellbeing. Here are some reasons why high protein snacks are good for you:
They help build and repair tissues:
Protein is an essential nutrient that helps build and repair tissues in the body, including muscles, bones, skin, and organs. Consuming high protein snacks can help support these processes and promote tissue growth and repair.
They can help with weight management:
Protein is a highly satiating nutrient, meaning it can help you feel full and satisfied after eating. By consuming high protein snacks, you may be less likely to overeat or snack on less healthy options, which can help support weight management.
They can improve muscle strength and function:
Consuming high protein snacks can help support muscle growth and strength, which is important for overall physical function and performance.
They can support healthy metabolism:
Protein has a higher thermic effect than other nutrients, meaning that it requires more energy to digest and metabolise. This can help support a healthy metabolism and promote weight loss.
They can support blood sugar control:
Consuming high protein snacks can help stabilise blood sugar levels, which is important for preventing energy crashes and supporting overall health.
Overall, high protein snacks can provide a number of health benefits and are a great option for supporting a healthy diet and lifestyle. Here we have 50 super high protein snacks you can make at home!
Protein Smoothie:
Blend protein powder, frozen fruit, and Greek yogurt for a refreshing and protein-packed snack.
Deviled Eggs:
Mix hard-boiled egg yolks with Greek yogurt, mustard, and herbs for a delicious and high protein snack.
Roasted Turkey Breast:
Slice roasted turkey breast and pair with veggies for a protein-rich snack.
Cottage Cheese and Tomato:
Top cottage cheese with sliced tomatoes and herbs for a refreshing and protein-packed snack.
Baked Tofu:
Marinate tofu with your favourite spices, then bake for a protein-rich and vegan snack.
Protein Pudding:
Mix protein powder with Greek yogurt, almond milk, and cocoa powder for a protein-rich and satisfying snack.
Smoked Salmon and Cucumber:
Top cucumber slices with smoked salmon for a high protein and omega-3 rich snac
Quinoa and Veggie Stuffed Peppers:
Stuff roasted bell peppers with quinoa, veggies, and cheese for a protein-packed and vegetarian snack.
Apple and Cheese:
Pair apple slices with cheese for a protein and fibre-rich snack.
Chickpea Salad:
Mix canned chickpeas with veggies, herbs, and dressing for a protein-rich and vegetarian snack.
Shrimp Cocktail:
Serve boiled shrimp with cocktail sauce for a protein-rich and lowcalorie snack.
Greek Yogurt Bark:
Mix Greek yogurt, honey, and fruit, then freeze for a protein-rich and refreshing snack.
Protein Muffins:
Bake muffins with protein powder, oats, and fruit for a filling and protein-rich snack.
Chicken Salad Lettuce Wraps:
Mix cooked chicken with avocado, veggies, and herbs, then wrap in lettuce leaves for a protein-packed snack
Chocolate Covered Almonds:
Dip almonds in melted dark chocolate for a protein and antioxidantrich snack.
Beef or Turkey Meatballs:
Bake or grill meatballs and serve with veggies for a protein-rich snack.
Tofu Scramble:
Scramble tofu with veggies, herbs, and spices for a protein-rich and vegan snack.
Spinach and Cheese Stuffed Mushrooms:
Stuff mushrooms with spinach, cheese, and herbs for a protein-rich and vegetarian snack.
Turkey Bacon Wrapped Asparagus:
Wrap asparagus spears with turkey bacon and bake for a proteinpacked and low-calorie snack.
Roasted Red Pepper Hummus:
Blend roasted red peppers with chickpeas and spices for a proteinrich dip for veggies or crackers.
Salmon and Avocado Toast:
Top toast with smoked salmon and sliced avocado for a protein-rich and omega-3 rich snack.
Spicy Roasted Almonds:
Toss almonds with hot sauce and spices, then roast for a protein-rich and spicy snack.
Greek Yogurt Tzatziki:
Mix Greek yogurt with cucumber, herbs, and lemon juice for a protein-rich dip for veggies or pita chips.
Lentil Salad:
Mix cooked lentils with veggies, herbs, and dressing for a protein-rich and vegetarian snack.
Buffalo Chicken Dip:
Mix shredded chicken with hot sauce and Greek yogurt for a proteinrich dip for veggies or crackers.
Kale Chips:
Toss kale with olive oil and spices, then bake for a protein-rich and crunchy snack.
Protein Pancakes:
Mix protein powder with eggs and banana, then cook for a filling and protein-rich snack.
Tuna Salad:
Mix canned tuna or grilled tuna steaks with avocado, veggies, and herbs for a protein-packed and healthy snack.
Greek Yogurt Parfait:
Layer Greek yogurt, berries, nuts, and honey for a delicious and protein-packed snack
Hard-Boiled Eggs:
Boil a batch of eggs at the beginning of the week for an easy protein snack on the go.
Homemade Trail Mix:
Combine nuts, seeds, and dried fruit for a filling and protein-rich snack.
Cottage Cheese and Fruit:
Mix cottage cheese with fresh fruit for a sweet and savoury high protein snack.
Roasted Chickpeas:
Toss chickpeas with olive oil and spices, then roast for a crunchy and satisfying snack.
Turkey Roll-Ups:
Wrap sliced turkey around veggies or cheese for a protein-packed snack.
Peanut Butter and Apple Slices:
Spread peanut butter on apple slices for a protein-rich and satisfying snack.
Hummus and Veggies:
Dip sliced veggies into homemade or store-bought hummus for a protein-packed snack.
Roasted Edamame:
Toss edamame with olive oil and spices, then roast for a crunchy and protein-rich snack.
Beef Jerky:
Choose a low-sodium and minimally processed beef jerky for a high protein snack.
Protein Balls:
Mix nut butter, oats, and protein powder for a satisfying and proteinrich snack.
Greek Yogurt Dip:
Mix Greek yogurt with herbs and spices for a protein-packed dip for veggies or crackers.
Quinoa Salad:
Cook quinoa and mix with veggies, herbs, and dressing for a proteinpacked snack.
Salmon Salad:
Mix canned salmon or salmon fillets with avocado, cucumber, and lemon juice for a protein-packed and omega-3 rich snack.
Homemade Protein Bars:
Mix nut butter, oats, protein powder, and honey for a homemade protein bar.
Sardines on Crackers:
Top crackers with canned sardines for a high protein and omega-3 rich snack.
Avocado Toast with Egg: Spread avocado on toast and top with a fried or boiled egg for a protein-packed snack.
Roasted Nuts:
Toss mixed nuts with olive oil and spices, then roast for a protein-rich and crunchy snack.
Grilled Chicken Skewers:
Grill chicken skewers with veggies for a protein-packed and satisfying snack.
Peanut Butter and Banana Smoothie:
Blend banana, peanut butter, Greek yogurt, and almond milk for a protein-packed smoothie.
Baked Parmesan Zucchini Fries:
Cut zucchini into fries, coat with egg and parmesan, then bake for a protein-rich snack.
Chocolate Peanut Butter Protein Bars:
Mix protein powder, peanut butter, honey, and oats for a delicious and protein-rich snack bar.
Chia Seed Pudding:
Chia seeds are a great source of plant-based protein and can be mixed with almond milk, sweetener, and fruit to make a delicious and filling snack.
Smoked Salmon and Cream Cheese on Cucumber Slices:
Top cucumber slices with smoked salmon and cream cheese for a protein-rich and refreshing snack.
Chocolate Avocado Pudding:
Mix avocado, cocoa powder, almond milk, and protein powder for a protein-rich and chocolatey snack.
Ants on a Log:
Spread peanut butter on celery sticks and top with raisins for a protein-rich and fun snack.
Tuna Melt:
Top whole grain toast with tuna salad and cheese, then broil for a protein-rich and delicious snack
Edamame Hummus:
Blend edamame, Greek yogurt, garlic, and lemon juice for a proteinpacked and flavourful dip.
Baked Sweet Potato Fries:
Cut sweet potatoes into fries, coat with olive oil and spices, then bake for a protein-rich and delicious snack.
I knew that I also needed to change my eating habits, but I still struggled with putting together an easy-to-follow plan. I recalled an email from George saying he had partnered with a local company and together they created a special menu based on his weight loss program with meals that had aligned with his nutrition plan. I hunted through my inbox and was relieved to find that information. Knowing George and how particular he is, I knew that if George approved those meals, this was an option I could trust. Coincidentally, I had tried looking online to find a meal delivery company and I had seen the 2 Guys with Knives website. I was really impressed with their story – how they started, grew their business, and what they offered. Now that I knew that they also offered special meals that were designed based on Fit Body by George nutrition plan and met with George’s approval, I was ready to commit.
My walking plan was in place and progressing nicely now that my feet were in better shape, and I had now found a meal plan to rely on that eliminated my food prep challenges. I started ordering from 2 Guys with Knives through Fit Body by George and I have thoroughly enjoyed their meals and the service. Meals were varied, delicious, and not skimpy by any means. I did not ever feel deprived or bored with my food choices, and I was no longer struggling with frustrating meal preparation and planning.
As I write about the experiences of this past year, it was exactly one year ago today that I saw my new doctor and received my not-so-positive health news. As a result of the Type II Diabetes diagnosis, I do follow-up blood tests every 3 months. When it was time for my 2nd blood test, I had been walking daily and enjoying the 2 Guys with Knives meals from Fit Body by George menu.
I had lost some weight and was definitely feeling encouraged by my progress. When the doctor phoned me with the results of the blood work, he was both astonished and thrilled – I no longer showed any indications of the Type II Diabetes! My cholesterol numbers were back to normal, and I already knew my blood pressure was in line again because I had been testing myself regularly at home. In this past year I have lost just over 100 lbs. I continue to be tested every 3 months and my numbers just get better and better. The swelling in my feet has disappeared and I no longer need the physio treatments.
