The Protein Craze

Muscle milk.

Pro Complex.

Whey Isolate.

They are all protein-loaded supplements, promoted to make you look like the big muscly man you inspire to be (I personally think it's overrated). Are they really necessary?
First of all, most Americans meet their protein needs without having to take supplements-even those who work out daily or are competitive athletes.There is controversy over how much protein is actually needed and if protein supplements can really transform you into a lean, mean, muscly machine. You need protein to build muscles, but how much each person needs is different. You also need a high dose of exercise and TOTAL calorie intake to support this high demand. If you don't get enough non-protein calories (mainly from carbs) your body will eventually break down your muscle to use it for energy. Oh, and you can't STORE protein! It needs to be continually replaced.
You're genetics will only take you so far, even if you are working out for hours a day & drinking buckets of protein.
For an athletic male (endurance and strength trained), you need per day:

1.2 grams protein/kg weight-1.7 grams protein/kg weight

Let's use an example of a 200# man.

kg body weight is found by taking the weight in pounds and dividing it by 2.2

200 # man/2.2= 90.9 kg
90.9 x 1.2=109...90.9x1.7=154

1.2 gm/kg-1.7 gm/kg = 109-154 grams Protein Per Day

I RECOMMEND TO STICK TO THE LOWER END OF THIS RANGE. The average man who works out 1-2 hours a day will not need the upper range of protein..its too much! Besides putting a strain on your kidneys and liver, there are other risks associated with consuming too much protein, such as kidney stones (ouch) and osteoperosis (inhibits calcium absorption).


Back to the supplements...

You can meet your protein needs WITHOUT expensive powders and supplements, I promise you! Most people easily meet their protein needs without even trying.The key is to make sure you consume protein of 'High Biological Value' (quality protein with complete amino acids), along with a mix of beans, lentils, and nuts.
Examples of high Biologically Value proteins: Meat, Fish, Poultry (including eggs).
MFP...remember it!

Just to give you an idea of how much protein you are getting from MFP:

3 ounce serving of MFP generally equals 21 grams of protein.

 Picture the size of a deck of cards.

A little bit bigger (4 ounces)=28 grams.

-Have an egg omelet (2 whole eggs, 2 egg whites) with breakfast and you've already had 28 grams of protein.
-Have a 4 ounce serving of MFP at lunch and dinner and you already have 84 grams of protein per day!!
-Have an 8 oz glass of low-fat/skim milk with each meal..you are already up to 108 grams a day.

You wanna consume very lean to lean MFP's to avoid overeating the saturated fats.
Examples (there's lots!):

White chicken or turkey meat, no skin; Cornish hen, no skin

Beef: USDA Select or Choice grades of lean meat trimmed of fat- Round, Sirloin, Flank Steak, Tenderloin;
Roast (rib, chuck, rump); Steak (T-bone, porterhouse, cubed); Ground Round
Lean pork (fresh ham, Canadian bacon (low salt if u can get)
Fresh or frozen cod, flounder, haddock, halibut, trout, lox, tuna fresh or canned in water, salmon, sardines
Lamb: roast, chop, or leg
Veal: Lean chop, roast
Clams, crab, lobster, scallops, shrimp
Duck or phesant (well drained of fat) no skin, venison, buffalo, ostrich (yes, thats right)
Processed meat (low salt) with 1 gram of fat or less per ounce (deli ham, chipped beef, turkey)
Eggs. egg whites, egg substitutes

Vegetarian? You can still get a hefty dose of protein in your diet:

7 grams protein=

• 1/2 cup beans, peas, lentils (cooked)
• 1/4 cup 4-5% fat cottage cheese
• 2 tbsp grated parmesan cheese
• 1 ounce Mozzerella
• 1/4 cup Ricotta
• 1/4 cup tempeh
• 4 ounce Tofu (1/2 cup)
• 1 tbsp Peanut Butter (get the natural kind!)
• 1 ounce Processed cheese- american, cheddar, monterey jack, swiss (want to limit in diet)

You'll want to substitute MFP servings for beans, tofu, peanut butter, and lentils.


BOTTOM LINE:
If you are going to be working out A LOT and want to build muscles, you need to not only work out a lot, but make sure you are getting adequate non-protein calories (such as carbohydrates)& protein calories. No need to overdue it though!!

Belly Jelly vs Bootylicious

Which is better to have: fat around the belly or fat around the thighs and buttocks?

Studies show that pear-shaped  individuals actually have a decreased risk of cardiovascular and metabolic diseases compared to apple-shaped individuals.

Pear shaped:

Fat stored in the hips and thighs is subcutaneous fat, and acts as an energy storage. Fat in these areas have been shown to store harmful fatty acids (away from the heart).

Apple shaped:

 The most dangerous fat is stored INSIDE the belly (\abdominal, or visceral fat) embedded between & around organs. It can even feel hard to the touch in the protruding belly.
Visceral fat releases hormones and inflammatory markers, all contributing to diseases such as insulin resistance (diabetes), cancer, high blood pressure, and stroke. The position of this fat makes it easy for the chemicals it releases to affect nearby organs (especially the liver, where the fat drains, gaaross!)  

Bottom line: it ain't good.

Excess abdominal fat is an INDEPENDENT risk factor for cardiovascular disease. Scary.

It gets worse. Big belly's even increase the risk of dementia (doubles the risk).

Craziness! I wasn't completely convinced so I searched for an actual study and found one: the subjects in this study who had higher abdominal diameters had a 3X increased risk of dementia.

Dementia, for those who are not familiar with it, is a very sad and sometimes debilitating condition that occurs generally in the older population. Basically, loss of brain function (and therefore life function) and memory occur. Having worked in many different nursing homes with many people with dementia, this one really breaks my heart. 


Differences in men & women:

Fortunately, for us ladies, we are more prone to have pear-shapes thanks to our eStRoGeN friends, and men are more likely to store fat in the bellies. HOWEVER, a woman's body generally shifts during menopause to cause more fat storage in the belly area. Bummmerrrrr..
This model doesn't fit every man and woman either.

What to do about a spare tire?
Crunches aren't the magic answer. They might strengthen the abdominal muscles, but they won't make the fat disappear. Take a guess what will?
Total body weight loss via a healthy diet (rich in whole grains, fruits, vegetables, and low-fat dairy/meat/poultry) and of course our dear friend exercise.

IT IS NEVER TOO LATE TO START taking care of yourself. 


Not sure if your belly is too big??
Follow this rule:
For women its healthier to have a waist LESS than 35"
For men: keep the beer belly LESS than 40"
* you will need a cloth or plastic measuring tape..don't have one? use a string or ribbon, mark where the top of the string meets around your midsection, and then measure the string with a ruler or yard stick.
** measure slightly above the belly button



This article in 'USA today' sparked this convo. To read the actual article in the International Journal of Obesity, you need to pay $$...boooo..

Inspired yet hungry?

Maybe have an apple or a pear to start?

Dear Diary,

Today Jimmy waved at me in the hall, and oh-I ate a whole box of cinnamon swirl pop tarts (heheh!)

You don’t have to revert back to fourth grade to start your own diary.

Journaling your daily food intake (and indulgences) can help you understand more about YOURSELF: what & how much you actually eat on a daily basis, what your habits are, and what you may be missing from your diet ( ‘I honestly did not eat 1 serving of vegetables in 3 days!!??’). You may also jot down your feelings/mood next to a specific food/meal to understand WHY you might have eaten that (whole bag of cool ranch doritios).

Creating a food journal is especially effective in weight loss!! :
Check me out


I don’t care if it’s a 5-star, 1 subject you keep in your trapper keeper…Get that pen rolling!!


(soooo sweet)..




Alternatively…check out some online food journals, such as:
http://www.mypyramidtracker.gov/