With a protein to fat ratio of 60:1, egg whites are unquestionably one of the purest forms of protein in the world. –Bodybuilding.com
I’m really amping up my workouts lately. My goal is to not only tone but build muscle. In order to build muscle it’s crucial to consume the right amount of protein and the right kind. Protein is known as the building blocks for bodily function and maintainance. It is necessary for the development and repair of hair, skin, eyes, muscles and organs.
Protein as Energy
Protein is used as energy when your body has used all of the carbohydrates and fats that you’ve consumed. I’ve read that using protein in this way is actually not good because your body needs protein for more important purposes, like rebuilding muscle tissue. However if you consume protein in excess your body will store it as fat and too much of it is harmful to your organs. So a healthy balance is vital.
3 Great Sources of Protein
- Egg whites. Everywhere I go I read that eggs are the perfect protein for a fit physique. They contain all of the essential amino acids needed to rebuild muscle and are one of the most efficient proteins in that they are readily used by your body for protein synthesis. Egg yolks have great nutritional value as well, but are high in cholesterol so keep the use of them down as much as possible.
- Chicken and Turkey breast. These low fat options are packed with protein. I suggest cooking enough at the beggening of the week to easily use on salads, in brown rice or for a healthy sandwich made with whole wheat bread. They are a great, easy way to add protein to so many dishes.
- Beans and Legumes. These are high in protein AND fiber. Fiber is a wonderful source of carbohydrates that helps keep you fuller longer and assists in regulating blood sugar. Kidney beans are a popular options for fitness enthusiasts as they contain 14 g or protein and fiber per serving.
What’s your favorite protein source?
Thanks for reading!
We’ve all been there, you rush out of the house and forget to pack a healthy snack. You end up out longer then expected and in dire need of some nutrients to recharge your battery. You wander into the 7 Eleven, or whatever other convenient store you happen to stumble upon and are confronted with more unhealthy food options then you knew existed! Believe it or not there are some options at these stores that will keep you on a healthy track. Here are my top 5 suggestions:
- Nuts. If they have unsalted walnuts or almonds these are great option. Make sure to look at the ingredients that they aren’t cooked in oil and have any sugar added to make this healthy snack into an oily sugar bomb.
- Yogurt. Preferably a greek yogurt like Chobani or Fage, which have less sugar then other brands.
- Granola. Always a good on the go option packed with all sorts of filling ingredients. Note: Do not purchase the any trail mix that contains candy! For example a number of brands contain M & Ms which provide great taste but empty calories.
- Sandwich. Look for one of the pre-made sandwiches on whole wheat bread (no high fructose corn syrup!) with Turkey or Chicken (these are less processed than other deli meats), topped with veggies and little added other than that.
- Beef jerky. Surprisingly this can be a healthy snack option. It’s got protein to give you energy and is surprisingly lean.
I used to get sick of hearing about fitness professionals and fit celebrities thinking of food as fuel. Even though I knew it was the right attitude to have, I thought it was silly and improbable that I could actually make choices based on the idea that I was fueling my body. I love the taste of food and that’s what I based my decisions on most of the time.
Nowadays I’ve completely adopted the attitude that food is meant for nourishing the body, not just for taste. A lot of it has to do with getting older. The effects of what I eat on my mind, body and emotional state are much more obvious than when I was in my twenties.
Mindfulness is another big component of adopting this attitude. I wake up in the morning and instead of not eating (do NOT skip meals!!) or eating an unhealthy breakfast, I realize the importance of starting my day off right. I make conscious decisions like eating whole wheat toast instead of white, or having egg whites instead of the whole egg and including calcium to balance out the meal like a glass of milk or yogurt. And of course adding some sort of fruits and vegetables to all your meals is key. I love avocado for any meal. It’s one of the most nutritious and filling foods you can eat.
Weight loss is not something you can focus on for a few months and then forget about. You need to make eating healthy your lifestyle. This is my mantra that I repeat over and over again to people who ask me how to get fit, stay fit and be healthy. If you struggle with weight loss and keeping it off you probably need to change your attitude about the whole process. Here are a few tips:
- Be patient. Whenever I hear someone talking about going on a crash diet it makes me cringe. Crash diets do not work in the long-term! Make a point of eating healthier and making better choices all day everyday and you will see the weight come off. Maybe not as quickly as you would like, but it will result in a lasting change that you can maintain.
- Take every opportunity you have to get some exercise. Every little bit counts! So walk to work, take the stairs and park a little further from the entrance than usual. You’ll be amazed at how much these little changes make a big difference. I used to walk to work everyday when I lived in the city, it was the main form of cardio I got and it worked for me.
- Get to know your body and what works for you. Pay attention to what your body is telling you. What works for one person may not work for another. Everyone is different so rely on how you feel personally to make healthy decisions regarding diet and weight loss.
- Love your body throughout the process. This is most important. Love your body for all it does and has done for you. DO NOT beat up on yourself. You are beautiful just the way you are and need to appreciate your beauty and use that confidence to motivate yourself to be better and take better care of yourself.