ETR’s health experts are big advocates of lean, healthy sources of protein – with good reason. A high-protein diet is very effective for keeping your appetite under control and helping you lose weight. However, the best sources of protein – like grass-fed beef and wild salmon – aren’t cheap. Though your health is worth spending a little extra on high-quality meat and fish, you don’t have to eat it at every meal. There’s a less expensive alternative: whey protein. Whey protein, which is derived from milk, is one of the most bioavailable forms of protein. It gets into your muscles quickly, which helps you recover and repair muscle tissue fast after you work out. Plus, at $1.40-$2.50 a meal, it’s budget friendly. Make sure you get whey protein isolate that is lactose free (for easy digestion). My favorite is from Americanwhey.com. It tastes good, it doesn’t cause bloating and it’s low in carbs and fat. Drink 2-3 shakes a day as snacks or meal replacements. (Get a Magic Bullet so you don’t have to wash a huge blender every time you make a shake.) Another option would be to buy pre-packaged protein shakes. (I like EAS brand.) And keep in mind that when you’re on a high-protein diet – whether the source of your protein is meat, fish, or whey isolate – it’s important to drink lots of water to aid in absorption, digestion, proper elimination, and hydration. [Ed. Note: Getting enough protein can help you stave off the munchies and lose weight. But you also need to exercise regularly to get fit. For dozens of exercise ideas you can implement at home, sign up for ETR’s free natural health newsletter. Yarixa Ferrao is the certified personal trainer and founder of “Get Fit in 6” who has been whipping some Early to Rise staffers into shape. You can now discover all of Coach Yari’s secrets to leading a healthy life at her Retreat in Delray Beach this July 10-12. Get the details here.] Comment on this article

Yarixa Ferrao is a Certified Personal Trainer. She was voted “America’s Next Fitness Phenom” in 2008. Coach Yari is an expert in functional training, weight loss, sports performance, and cellulite. She is the founder of Get Fit in 6, a six-week life transformation program for both women and men in Delray Beach, Florida. Coach Yari is the author of the e-book, Cellulite and the Featured Fitness Instructor on Dr. Al Sears World Renowned P.A.C.E Program exercise video.

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