Archive for Protein
Can someone tackle a chronic health problem, such as back pain, and use the opportunity to improve their fitness level and reduce their weight? A client of mine here in Ottawa for both my Physiotherapy and Personal Training services successfully managed to make all those changes.
Monique spent four years working with an Orthopedic Specialist and a Chiropractor to address a chronic lower back condition. Even though she felt she was receiving excellent care, she was not making the progress she hoped for and believed that it was time to try another approach. She also wanted to use the opportunity to change other aspects of her health.
Monique came across my website while doing a Google search for a Physiotherapist with a fitness or Personal Training background in the Ottawa area.
When we first met she told me about her back problem and stated that she wanted to “remake” herself. I sensed that Monique was committed to the changes she needed to make to improve her health and well-being.
I completed her initial evaluation and we reviewed the results together. We agreed to the following:
- She was carrying too much fat and we needed to reduce her weight.
- We would address her back problem with an exercise program that incorporated strength exercises.
- She would modify her eating habits.
Monique and I agreed on the following action plan:
- Increase her protein, fruit and vegetable intake. Monique needed a more balanced food mix. She needed the right nutrients to support her goals.
- Establish small achievable goals, which included getting up and moving every half hour. Sitting and moving in ways that supported her back as well as taking Omega 3 and drinking plenty of water.
- Daily walks that gradually increased in distance and pace over time. Monique was doing very little exercise when we first met. A daily walking routine is a great start.
- Incorporate strength exercises into her routine. Like most inactive people, Monique needed to increase her strength. This was particularly important given her history of back pain.
- Since Monique lives in a small community just outside of Ottawa (with limited access to gym facilities) her exercise program should be home based. We both wanted to make sure that she had no excuse not to exercise!
How did Monique do? Did she stick with her exercise and nutrition programs and achieve her goals?
Here is Monique’s step-by-step progress plan:
- Meet Regularly with Your Fitness Professional: Monique and I met once a week for the first three weeks to get her started. Follow-up sessions were spread further apart to encourage independence.
- Commit to Change: Her commitment to personal change overcame her resistance to exercise regularly. She forced herself to complete her prescribed walking and strength exercises.
- Reenergize: Her back felt worse when she missed her morning walk and her energy lagged. She was finally getting hooked on feeling reenergized!
As you can see in her photos, Monique is well on her way to her personal transformation.
In Monique’s words:
“Well being is the natural result of putting exercise first in your daily routine.”
Monique has not had a flare up of her back pain for several months.
You have to stay in shape. My grandmother, she started walking five miles a day when she was 60. She’s 97 today and we don’t know where the hell she is.
While most have you have enjoyed the Holiday Season, a number of you are most likely thinking that you need to get your fitness and nutrition routine back on track. Whether it is losing the “last 15 pounds” of fat or wanting to kick start a program to get you on your path to your ideal weight goals, The Last 15, a book by Joey Shulman (a Chiropractor and nutritionist), provides sound advice on achieving your healthy weight.
I read the book over the Holiday and I will summarize the key points in the book in this article.
If you follow these steps for the next thirty days (some of us will take longer depending upon a number of factors), you will be on your way to a healthier you! Remember nothing taste as good as lean feels!
The book identifies ten steps to resetting your metabolic code in thirty days:
- Start your day with breakfast
- Eat protein rich foods at every meal and snack
- Eat ONE serving of high fiber, whole grain per day, preferable at lunch.
- Eat colourful vegetables throughout the day.
- Eat a sprinkling of good fat at every meal and snack.
- Eat two servings of fruit each day.
- Drink 8 glasses of water.
- Do not eat past 7 PM.
- Pick two treats per week.
1. Importance of Breakfast
Ms Shulman suggests several 300 calorie breakfast options:
Blueberry Yogurt Crunch
- one half C low fat yogurt + one half C berries + 2 tsp walnuts sprinkled on top
Berry Banana Smoothie
- 5 oz 1% milk + one half banana + one half frozen berries + 1 scoop whey protein isolate (vanilla) + 1tsp flaxseed oil
Cottage Cheese Fruit Crunch
- one half C 1% cottage cheese + one half C berries+ 1 small banana + 4 Tbsp bran cereal
Banana Nut Butter Spread
- 1 slice whole grain bread + 1 Tbsp nut butter (almond, peanut) + one half banana
- 2 eggs + 2 egg whites + chopped onion/green red pepper/zucchini and mushrooms + 2 oz grated low fat cheese
2. Eat Protein Rich Foods
At each meal and snack ask yourself: “what is my protein source?” Meals should have 30 to 50 grams of protein while snacks should have 5 to 10 grams of protein. (Smaller framed women are at one end of the quantity spectrum, while larger more muscular men are at the other end). Your lean body mass and activity level can help you fine tune the total amount of protein. Ask me for help in this area if you have not been given your protein goal.
Not only does protein support muscle growth, tissue repair, and hormonal and immune system function, 25 to 30% of the calories obtained from protein get used up in digesting it (compared to 10% in carbs). An ounce of meat or fish has approximately 7 grams of protein. Here is a list of protein sources to choose from:
- Hamburger patty, 4 oz equals 28 grams protein
- Steak, 6 oz equals 42 grams
- Most cuts of beef equates to 7 grams of protein per ounce
- Chicken breast, 3.5 oz equals 30 grams protein
- Chicken thigh equals 10 grams (for average size)
- Drumstick equals 11 grams
- Wing equals 6 grams
- Chicken meat, cooked, 4 oz equals 35 grams
- Most fish fillets or steaks are about 22 grams of protein for 3 and one half oz (100 grams) of cooked fish, or 6 grams per ounce
- Tuna, 6 oz can equals 40 grams of protein
- Pork chop, average equals 22 grams protein
- Pork loin or tenderloin, 4 oz equals 29 grams
- Ham, 3 oz serving equals 19 grams
- Ground pork, 1 oz raw equals 5 grams; 3 oz cooked equals 22 grams
- Bacon, 1 slice equals 3 grams
- Canadian-style bacon (back bacon), slice equals 5 to 6 grams
Eggs and Dairy
- Egg, large equals 6 grams protein
- Milk, 1 cup equals 8 grams
- Cottage cheese, one half cup equals 15 grams
- Yogurt, 1 cup equals usually 8 to 12 grams, check label
- Soft cheeses (Mozzarella, Brie, Camembert) equals 6 grams per oz
- Medium cheeses (Cheddar, Swiss) equals 7 or 8 grams per oz
- Hard cheeses (Parmesan) equals 10 grams per oz
Beans and Soy
- Tofu, one half cup 20 grams protein
- Tofu, 1 oz, 2.3 grams
- Soy milk, 1 cup equals 6 to 10 grams
- Most beans (black, pinto, lentils, etc) about 7 to 10 grams protein per half cup of cooked beans
- Soy beans, one half cup cooked equals 14 grams protein
- Split peas, one half cup cooked equals 8 grams
Nuts and Seeds (these fall into the fat and protein category)
- Peanut butter, 2 Tablespoons equals 8 grams protein
- Almonds, one quarter cup equals 8 grams
- Peanuts, one quarter cup equals 9 grams
- Cashews, one quarter cup equals 5 grams
- Pecans, one quarter cup equals 2.5 grams
- Sunflower seeds, one quarter cup equals 6 grams
- Pumpkin seeds, one quarter cup equals 8 grams
- Flax seeds, one quarter cup equals 8 grams
3. Eat One Daily Serving of High Fibre
Choose one serving of grain from the following:
- three quarter C slow-cooking oatmeal (finished product, not three quarter C uncooked)
- one half C Kamut or spelt pasta
- one half C brown rice
- 1 slice whole grain bread
- 1 small wrap (whole grain or whole wheat)
4. Choose Plenty of Colourful Vegetables
Corn and white potatoes are not colourful!
5. Eat a Sprinkling of Good Fats at Each Meal and Snack
- 1 tsp olive oil, 10 nuts, one quarter avocado, flax seed oil, cold water fish oil, hemp , flax and chia seeds.
- Try to reduce saturated fats (full-fat cheeses, red meats), omega 6 vegetable oils.
6. Eat Two Servings of Fruit a Day
Choose your serving of fruit from the following:
- 1 small piece
- one half C cut /sliced fruit
- one half banana
- 2 small kiwis, apricots or plums
Best to eat rather than drink your fruit. But if you decide to drink your fruit, a 4 oz of juice is the suggested serving.
7. Drink Eight Glasses of Water per Day
Eight glasses of water or herbal tea a day will keep you well hydrated. If your body is low on water it will not use this precious resource for breaking down fat – it has more important functions to use it for.
If you have trouble drinking water try adding some fresh lemon juice to the water. Water is best consumed upon waking, and 15 to 20 minutes before each meal rather than with your meal. When you feel hungry, have a glass of water, chances are you were thirsty rather than hungry.
Alcohol and fat loss do not go together. Alcohol with a meal often encourages you to eat more, not counting the calories from the alcohol. Also, your fat metabolism rises almost 75% for several hours after you drink. There is one exception to the alcohol abstaining and that is red wine. If you desire you can choose a 4 oz. glass of wine as one of your weekly treats.
8. Do Not Eat Past 7:00 PM
Controlling your food intake up to 7 PM is relatively easy. It is the period after 7:00 PM that causes the most struggle for many of us as we frequently resort to late night snacking.
Avoid the snack after 7:00 PM – it can undo all the benefit you gained that day. If you are craving things past 7, tell yourself you can have it first thing in the morning. Chances are you won’t want it eat it for breakfast but if you do it is a better time to eat.
9. Give Yourself Two Treats per Week
Pick two treats per week from the following list:
- 4 oz glass of red wine
- 3 small square of dark chocolate
- An extra serving of grains (from your list under #3)
Make exercise part of your daily routine. Find a partner to work out with, set goals for yourself and do not let set backs stop you. Take each day as an opportunity to feel better about yourself. Find the best time in your schedule to make it work for you.
What is protein’s chief function?
Protein is used for building and repairing muscles, tissues, red blood cells, hair and finger nails and for synthesizing hormones. Protein is necessary for reducing the risk of iron deficiency anemia and to improve healing. Excess protein does NOT build muscle bulk—strength training does.
How much protein do I need?
To determine your daily needs, simply multiply your weight in pounds by one of the following:
0.4 to 0.6
0.6 to 0.9
Adult Building Muscle Mass
0.6 to 0.9
The above information was taken from Nancy Clark’s Sports Nutrition Guidebook
What foods should I eat to get protein?
It’s easy to get your protein requirements because protein is found in most foods. The following are some examples of foods and their protein levels.
- Meat, poultry and fish have 7 grams per ounce
- Beans, dried peas, lentils have 7 grams per 1/2 cup cooked
- One large egg has 7 grams
It is possible for athletes to get enough protein by eating a balanced diet. Protein supplements may not be necessary, but they can be a convenient way to increase protein intake, especially for vegans.
Should I eat before I workout?
A healthy snack before you exercise will help energize your workout. A preexercise snack will help:
- Prevent hypoglycemia (low blood sugar) with its symptoms of lightheadedness, fatigue, blurred vision, and indecisiveness—all of which can interfere with top performance!
- Settle your stomach, absorb some of the gastric juices, and reduce hunger.
- Fuel your muscles, both with food eaten in advance that is stored as glycogen, and with food eaten within an hour of exercise
Does it matter what I eat after my workout?
What you eat within the first few minutes after a workout is known as your “recovery meal.” This small meal is the most important and underrated part of training. It sets the stage for how you will feel for the rest of the day and affects the next training session.
Recovery eating is essentially reloading the muscles with glycogen. Fifteen to thirty minutes after exercising, the muscles are like sponges, waiting to refill the glycogen stores that have just been exhausted. If athletes refill within this time range, they’ll be revved to go. If they miss their window of opportunity, they’ll feel sluggish and lazy for the next event.
Carbohydrates coupled with protein appear to be the most effective combination for restoring glycogen. Eating a snack (such as a peach with yogurt) within fifteen minutes of the end of a workout and then eating a regular meal two hours later maximizes muscle receptivity.