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What's in store for today:
- My NEW favorite chicken tenders and bites product
- My favorite protein snack at the moment
- New favorite inspirational read: Smile or you're doing it wrong
Hey friend,
As I finished my early morning workout today β garage door up, brisk morning air cooling me down β I was reminded that consistently good beats occasionally great every single time.
My workouts lately are RARELY great. This morning alone I stopped three times to tend to baby Jensen crying in his crib before getting back to my next set. And frankly, that's how most of my workout mornings go right now.
But I'm still getting great results just by showing up 3 days a week β interruptions and all.
So consider this your reminder: it doesn't matter if your workouts, runs, or walks are perfect. They're effective simply because you showed up and did the work.
Don't let perfectionism ruin your progress πͺπ»
Alright, now onto this week's Practical Health Journal...
Perdue Took The Lead With
The Best Breaded Chicken Products
If it seems like every month I show up here with a different BEST chicken tender or nugget...that's because I do. The market shifts fast β and that's a good thing, because these products keep getting better.
Last time I shared Kroger's Simple Truth Lightly Breaded Chicken Tenders & Bites, and for a while they were the best...until they got discontinued. Real Good Foods tenders and bites are still good, but not the best.
Now Perdue has stepped in with four products that strike the best overall balance of calories, protein, and genuinely great taste:
At Walmart they have the Perdue Harvestland High Protein Chicken Nuggets and Chicken Bites. And at Kroger they have the Purdue Powered Chicken Tenders & Chicken Bites.
Best I can tell, they're basically identical products in different packaging β virtually identical nutrition labels.
These are the best tasting lower fat, higher protein breaded chicken products I've had.
My go-to pick right now, and I highly recommend them.
My Favorite Protein Snack Right Now...
Protein Peanut Butter & Honey Sandwich
I come back to this recipe several times a year for both meals and protein snacks, because it's just that good.
And it reminds me of my childhood every time.
Matt's Protein PB & Honey Sammich
Single Serving β 150 calories | 18g protein (46%) | 14g net carbs (34%)
- 2 Slices of Low Carb Bread
- 2 Tablespoons Powdered Peanut Butter(Great Value Brand, PB2 or PB Fit)
- 1/2 Tablespoon Honey
1. Add the powdered peanut butter and 1 tablespoon of water to a small bowl and mix with a butter knife until it's thick, smooth, and there's no dry powder left. Add small amounts of water as needed until it's the consistency you like.
2. Stir in the honey.
3. Spread on one slice of bread, top with the other, and enjoy.
That's it. A nice hit of nostalgia with macros as good as any protein bar.
Smile Or You're Doing It Wrong
Anytime I come across a great read, I'm going to share it β and this is a good one.
Andy is a recovered addict who recounts his journey through addiction and trauma to becoming a chief in the fire service, a father, and one of the best-known ultra marathon runners in the world.
What I love most is how he shares every detail β from barely being able to run a mile to running 100 miles a week today. Every week. π€―
If you've ever struggled with depression, anxiety, addiction, trauma, grief, or loss, this book is a must read.
Inspiration Of The Week:
Real transformation isn't a straight line on a weight loss graph.
More often it's periods of progress followed by periods of maintaining that progress through challenge after challenge. Because that's life.
Anna is one of the most honest examples of this I've ever coached.
She lost 70+ pounds with Healthy & Whole before life started throwing curveballs β and it didn't throw just one. A health issue out of nowhere requiring surgery. Then a fluke accident that tore her ACL and meniscus.
Most people do fine until that first challenge hits, and then it becomes a reason to pause, give up, and try again later.
Anna never did that. She had the angry moments, the frustration, the tears β and then she changed her focus. She shifted from weight loss to maintenance during recovery, got stronger in the gym, and leaned on her coaches and community to talk her off the ledge more than once π
Because maintenance through a hard season is progress.
And she's STILL going. Still maintaining. Still setting new strength records with the parts of her body she can train. Still showing up in our community to share wins and lessons with everyone else.
This is what real transformation looks like. Not a number on the scale β a journey of resilience, patience, and finding out who you really are.
Self confidence isn't a size. It's the proof you build in the hard moments. And Anna's built a LOT of proof.
She's not at her "finish line" yet β but the finish line is a myth anyway.
So proud of you, Anna. πͺπ»
Ready to start your journey?
Here's how I can help...
If you're feeling overwhelmed and frustrated with your body and health, I know how you feel. Apply for coaching here with Healthy & Whole, I'll work with you to find the perfect support level for you in our program that fits your needs and your budget. We have options starting as low as $47 per month πͺπ»
Disclaimer: This email is provided for educational and informational purposes only and does not constitute providing medical advice or professional services. The information provided should not be used for diagnosing or treating a health problem or disease, and those seeking personal medical advice should consult with a licensed physician.
