Diario de Debbie Cousins, 02 jul. 23

Debbie, diana1234 shared protein shake called body fortress with me. Available at Walmart or amazon. Walmart was cheaper. The premade shake has 180 calories and 40 grams of protein. I make a smoothie with it with 1 cup of frozen fruit. I used strawberries for lower calorie and 1/2 frozen banana. About 300 calories or a little less total depending on the fruit you use and put in blender for a minute or so. Tastes really good and two of those a day will give you 80. Ive started upping my protein as of yesterday. It’s really important for recovery. Also, maybe try hot water in a 16 oz bottle and maybe a straw? These are things i do to get my water up. You can also set an alarm on your phone every hour or so to remind you time to drink more water even if not thirsty. Im rooting for you. 

Glad you're going to drink more water and up your protein. Wonder if you will see this since you must have been rewriting your journal.