Saturday, September 21, 2013

5 Ways to Get enough Protein

5 Ways to Get enough Protein

Food isn't what it used to be, I don't think anyone can argue with that. GMO's, synthetic supplements and, processed foods, nutrient lacking soil are all things adding to our food not quite being what it used to. I know my readers and I know you care about your health and your goals, so HOW can we be sure to get the RIGHT nutrients from the right kind of foods? 

Protein being an amazing asset to our diets, I am going to talk about 5 ways to get enough in your diet. Do you know how much "Enough" is?? If you don't know how much you need, you won't know how much to get. Check it out: 

 The Recommended Dietary Allowance (RDA) for protein for the average, sedentary adult is only 0.8 grams per kilogram of body weight.2 To find out your average individual need, simply perform the following calculation:

Body weight (in pounds) x 0.36 = recommended protein intake (

I also will give a general guideline to clients that your body weight in grams per day (women can aim for 80-100 for starters and get more specific using a formula like the one above once a foundation is laid.) 

It helps us build lean muscle mass, which is metabolically active tissue. It burns calories even at rest. It takes up less space than it's nemesis the fat cell and it aids in supporting our bones and joint health. It's the superhero of our system. Muscle is more than just what we flash in the photos on Instagram, it's also what makes up our heart, lungs and digestive system (smooth and cardiac muscle)

So, want a healthier OVERALL system? Get that protein in!! 
Here are 5 ways to get enough and keep a healthy well rounded diet at the same fad trends, no extreme diets, just FOOD! 

1)Grains & Legumes: YES. Grains being carbs are NOT your enemy, aside from needing them to burn fats, they are an amazing source of protein:  black beans, quinoa, cereal (oats etc.), breads, all contribute to protein intake!

2) The right powder. Yep, I take protein daily. The RIGHT shake can add 25 grams a day. Aim for a low/no fat and sugar option with low cholesterol. The more cholesterol your shake contains, the harder it will be to absorb your protein! Whey Isolate absorbs faster than concentrate or even casein. Spend the money on a quality product and see the difference! 

3)Greens: YES we are still supposed to get 5 servings of fruit and veggies a day, even with crazy pop tart trends popping up. Why opt for greens over fruit? Less sugar and you guessed it--a GREAT protein source! Spinach, broccoli, Kale pack a PUNCH of protein and are meatless friendly! 

4) The missing links: Choking down dry chicken and fish is no way to live! Love your protein choices and mix it up with new ideas: LEAN grass fed beef, shrimp, bison, tempeh, salmon! These are great ways to get in protein, keep new flavors on your table and create amazing recipes your family WON'T be board with. 

5)Almonds: SKIP the Skippy and try almond butter instead! Its less toxic than PB and less allergenic too. Go for quality over quantity! Go nuts for almonds and almond butter for a higher quality protein source! 

What's your FAVE protein?? 

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Although Mary from Fit this girl is a CPT, always consult your physician or health care provider before beginning any nutrition or exercise program. Use of the programs, advice, and information contained in this website is at the sole choice and risk of the reader.