How Do I Get Enough Protein Each Day?

How Do I Get Enough Protein Each Day?

Your body does not store protein. During digestion it is converted to amino acids and sent to amino acid “pools” in your muscles.  These “pools” are like a sink without a drain plug.  They are in constant need of replenishing as your body uses the amino acids for a variety of functions.

Determine the amount you need…a good rule for most people is one gram of protein for each pound of body weight. 

Example for 130 pound person to get 130 grams per day.  Divide the day into manageable parts, 130/5 = 26

In a simplified way of looking at it: Eat 26 grams of protein 5 times a day… or, if you prefer,  65 grams in the first half of day and 65 grams in second half of day.

Breakfast:

2 eggs  16 grams

Post workout:

Scoop and a half of Wholeistic protein drink - 27 grams

snack:

Quest protein bar - 20 grams

Lunch:

3 oz turkey breast - 25 grams

½ cup of black beans - 12 grams

 snack:

 2 TBSP almond butter - 7 grams

dinner:

3 oz of salmon - 25 grams

This is 122 grams of protein…you will make up the rest with fruits, vegetables, put nuts on your salad, etc. 

Most vegetables are insignificant in amounts of protein (1-2 grams) but if you are getting 5 - 8 servings per day, you will get 8-10 grams of protein from vegetables. 

Many fruits and vegetables have a complete amino acid profile.  Even if it is small amounts - it is a contributor to the body’s need for constant supply of the 20 amino acids.  The body takes those 20 amino acids and makes infinite combinations to keep it functioning at optimum mental and physical levels.

Get to know your food…

The following 2 pages are a list of some the most often consumed proteins.  If there are some not listed and you’d like to look it up.  Go to www.nutritiondata.self.com

Enter the food in the food name bar and push search (don’t worry about food category)  You will see the facts page pop up.  Make sure you check the serving size bar for the size you need.

Look at the other graphs.  The amino acid profile is shown under protein quality.  The nutrient density (your nutrition “bang for the buck”) is shown under nutrient balance.

 

Learn the values of some of your favorite protein choices!

Wholeistic Protein Drink  18 grams per scoop

Quest Protein bar   20 grams

Natra Tech bar    11 grams

Animal Protein: ( these values are for 3 oz portions)

Turkey      25 grams

Chicken    23 grams

Veal          20 grams

Salmon    17 grams

Beef          23 grams

Lamb chops   28 grams

Pork Tenderloin  21 grams

Bison       23 grams

Tuna        20 grams

Eggs          8 grams

Legumes:

Beans 1 cup  (varies)  15 grams - 20 grams

Edamame  1 cup  = 16 grams

Dairy:

Cottage Cheese   ½ cup = 13 grams

cheddar cheese  1 slice = 7 grams  

Greek yogurt   15 grams

 Grains:

Steel Cut oats   ¼ cp = 5 grams

 Udi’s Flax/chia Bread  1 slice = 3 grams

Ezekial Bread  1 slice = 4 grams

Quinoa (cooked)  1 cup = 8 grams

Nuts and Seeds:

Almonds  ¼ cup = 8 grams

Walnuts  ¼  cup = 4.5 grams

Pumpkin seeds  ¼ cup = 10 grams

Chia Seeds  2 TBSP = 6 grams  (grind and add to smoothies)

Hemp seeds 3 TBSP = 10 grams (grind and add to smoothies)

Flax seeds  2 TBSP - 3 grams   (“)

Other Plant foods:

Avocado 1 whole = 7 grams

Tahini (sesame paste that's in Hummus)  2 TBSP = 5 grams

Kale (raw chopped)  2 cups = 4 grams

Written By: Cheryl Ladue 

(Elite Fitness and Performance Nutrition Coach)

Good Reasons to Eat at Home 2014-11

Eat at home because it’s good for you, it’s good for your family and it’s far easier than you think, says best selling food writer Mark Bittman, in a recent TIME’s cover story.

In today’s fast paced world we consume over 30% of our daily calories away from home. These less-than-wholesome calories are accumulating around our waists and draining our bank accounts.

So why do we eat out and shun the kitchen? Simple: convenience. We don’t have the time to toil away over a hot stove. However, evidence is mounting that we are paying big for the so-called convenience of outside food.

Obesity related diseases are on the rise, as are the number of folks who are just plain unhappy with how their bodies look and feel. Cooking at home seems to be the first step in our road to healthier bodies.

Here are the top 5 reasons that you should starting cooking and eating at home…

Reason #1: It’s Good For You
Hyperprocessed foods are harmful to our health, and that’s exactly where you’ve been getting the bulk of your calories. Even restaurant food that contains fresh produce, chances are high that the produce is not organic, or local or non-GMO. Most of us are eating less than half of the recommended amount of fiber, fruit and vegetables, which eating at home could quickly change.

Simple meals made at home with fresh produce and organic meats or eggs are nutritionally superior to over-flavored, over-processed restaurant food. Not to mention the high calorie beverages and starters that so often accompany a restaurant meal. When you eat at home you take in more nutrient-dense calories that are higher in fiber.

Reason #2: It’s Far Easier Than You Think
Eating out so often has conditioned our concept of a meal to be one with complicated flavors and accompaniments. This misconception has made us fear the kitchen. But I urge you to reconsider.

Meals made at home need not mirror those ordered in restaurants. On the contrary, simple is better when it comes to home cooking. Plan your entire meal around a couple of pieces of fresh produce and a wholesome, lean protein. No need for complicated sauces or sides – these are where the harmful calories hide anyway.

Reason #3: It Costs Less
Fresh, simple ingredients do not cost much. Especially when compared to the cost of prepared meals. Bittman’s advice on ingredient shopping is to, “Buy what you can afford, and cook it yourself. Rice, beans, bacon, salad, bread –few things are cheaper than that.”

Shopping the perimeter of the store is always a good plan. Here you’ll find the fresh produce, meats, dairy and seafood. Venture into the aisles for oils and spices to compliment the fresh ingredients.

Reason #4: It Is Preventative Medicine
In the US the annual health care expenses related to obesity is $150 billion, according to the Center for Disease Control and Prevention. Worldwide this number is over $1 trillion annually. These numbers are staggering, and sobering when you think of all the individual lives that are being negatively impacted by obesity.

Rather than waiting for you and your family members to experience the health risks related to obesity, start your own mission to cook simple meals at home and redirect your future. Remember the words of Benjamin Franklin, “An ounce of prevention is worth a pound of cure.”

Reason #5: It Reduces Body Fat
Eating at home is also one of the best ways to reduce your body fat. Bittman states that meals eaten at home contain an average of 200 calories less than meals eaten out. Let me tell you, a reduction in 200+ calories per meal will quickly translate to pounds lost!

Start today, and don’t be afraid to start small.

Pick one meal that you’ll make at home either today or tomorrow, and write down your simple menu and grocery list. You could start with the Simple Turkey Soup recipe below.

And let’s not forget the place that a challenging, consistent exercise program has in your quest for good health and a fit physique. My programs are specially designed to blast fat and to build muscle in all the right places.

Call or email me today to get started on a fat loss program that really works.  info@elitefit10.com

Is Sugar Sneaking in your diet?

These 7 Foods Hide MASSIVE Sugar

It’s hard to avoid sugar when many common foods secretly contain loads of it.

You know that eating an excess of sugar will derail your fitness progress and quickly lead to an increase in body fat, but recent studies are proving that sugar is much more dangerous than we once thought.

Your risk of heart attack doubles when 20 percent or more of your calories come from sugar, according to a new study published in JAMA International Medicine.

That is no joke! So with obesity and heart disease on the line, let’s uncover the 7 common foods that you didn’t know contain sugar.

1. Fruit Yogurt
Yogurt is packaged and marketed as a diet food for women, which is outrageous. The pretty little packages may be low in fat, but just one serving contains a whopping 19 grams of sugar.

2. Pasta Sauce
This one may come as a surprise, since pasta sauce is considered to be a savory food, but alas, it has loads of sugar hiding in it. For every half a cup of store bought pasta sauce you’re ingesting 12 grams of sugar.

3. Agave Nectar
Many think of agave nectar as a free pass, since it has been so cleverly marketed as a health food, but sadly this sweetener is just as dangerous as white sugar. Agave nectar is 85% fructose.

4. Dried Fruit
Yes, even our fruit isn’t safe anymore. Most companies are adding extra sugar in with their dried fruit, making it as sweet as candy. Just 1/3 of a cup contains 24 grams of sugar.

5. Granola Bars
It may boast wholesome, whole grains on the package, but your favorite granola bar is hiding a sickly sweet secret. The average packaged granola bar contains 12 grams of sugar.

6. Energy Drinks
When you need an afternoon pick-me-up, think twice before reaching for that energy drink. Mega energy drinks contain up to 83 grams of sugar.

7. BBQ Sauce
There’s a reason that those BBQ chicken wings are finger licking good…all that sugar it’s hiding. A 2 Tablespoon serving will set you back 13 grams of sugar. Start eliminating the sugar-packed foods in your diet today. Your body and your heart will both be in better shape for it.

And let’s not forget the place that a challenging, consistent exercise program has in your quest for good health and a fit physique. My programs are specially designed to blast fat and to build muscle in all the right places.

Call or email me today to get started on a fat loss program that really works.

Small Decisions Matter

You become fit and lean by a culmination of small decisions.

What you eat for breakfast, whether or not you will exercise today, what you eat for lunch, whether you take the elevator or the stairs, what you eat for dinner, and whether or not you’ll eat that dessert.

Each and every small decision that you make throughout your day adds up to the shape and fitness level that you have. If 80+ percent of these small decisions are made with fitness in mind, then your body will show it in the most attractive way.