Bacon Topped Petite Turkey Meatloaf with BBQ Sauce
Servings: 5 Serving Size: 1 loaf • Old Points: 6 pts • Points+: 7 pts
Calories: 259 • Fat: 10 g • Carbs: 17 g • Fiber: 1.2 g • Protein: 25 g • Sugar: 7.6 g
Sodium: 940 mg
Ingredients:
3/4 cup grated zucchini, all moisture squeezed dry with paper towel
2 tbsp onion, minced
2 tbsp diced red pepper
1/2 cup seasoned breadcrumbs
1/4 cup Kansas City BBQ Sauce
1 large egg
1 tsp smoked paprika
1 tsp kosher salt
1.3 lb raw 93% lean ground turkey
5 slices center cut bacon, cut in half
2 1/2 tbsp BBQ Sauce
Directions:
Preheat the oven to 350°. Lightly spray a petite loaf pan with oil (if you don't have a petite loaf pan you could use a muffin tin).
In a large bowl, mix the zucchini, onion, red pepper, breadcrumbs, BBQ sauce, egg, paprika and salt. Add the turkey and combine until mixed through.
Create 5 equal loafs and place them into the loaf pan. Place the 2 bacon halves over each loaf and top each with 1/2 tbsp additional BBQ sauce.
Bake about 25 minutes or until cooked through.
Showing posts with label protein. Show all posts
Showing posts with label protein. Show all posts
Tuesday, July 31, 2012
Wednesday, July 11, 2012
Indian Chicken Coconut Curry
Indian Chicken Coconut Curry
Add some pep to your chicken with a flavorful blend of aromatic spices and coconut milk.
(SERVES 4)
1 Tbsp. olive oil
1 yellow onion, chopped fine
2 Tbsp. finely chopped ginger
2 tsp. ground cumin
1 tsp. fennel seeds
1 tsp. mustard seeds
1 tsp. chili flakes
7 tsp. turmeric
3 tomatoes, diced
1/2 cup coconut milk
1 cup light sour cream
Kosher salt
1 lb. boneless, skinless chicken breasts, sliced into thin strips
1 lime
Small bunch cilantro leaves
1/ Heat olive oil in a large saucepan over medium heat. Add onion and cook until light golden brown. Add ginger, cumin, fennel, mustard, chili and turmeric. Cook spices until they begin to pop.
2/ Add tomatoes, coconut milk and sour cream, and bring to a simmer. If sauce is too thick, add a little water. Season with salt.
3/ Add chicken and cook until it's no longer pink inside, about 10 minutes.
4/ Serve over brown rice or flat bread, or alone. Garnish with lime wedges and cilantro.
Nutrition Facts (per serving): 272 calories, 28 g protein, 5 g carbs, 15 g fat, 1 g fiber, 0 g sugar, 90 mg sodium
>> Research shows that ginger enhances muscle recovery and can even promote fat loss.
Friday, May 18, 2012
Sick of chicken? Here are 11 more ways to get protein!
1. Eggs - Eat the whole egg, not just the white. The yolk is actually the most nutrient dense portion of the egg, providing a ton of vitamins and minerals.
2. Shrimp - Grill, or sautee them in some organic butter or extra virgin olive oil. Mix with veggies and enjoy.
3. Salmon - An awesome fatty fish containing loads of protein and a healthy dose of omega-3 fatty acids.
4. Protein Powder - Super convenient and great for those between meal snacks. Look for a brand that contains both slow and fast acting proteins like whey (fast) and casein (slow) for hours of protein feeding your muscles from a single shake.
5. Ground Turkey - Super lean and great for chili or burgers.
6. Pork - The "other" white meat, just as lean as chicken when you get the right cut. Go for the boneless chops and trim the outer fatty edge.
7. Chicken Sausage - You probably won't notice the difference between chicken sausage and "regular" pork sausage, but it contains a much more moderate amount of fat...great for those protein and carb meals.
8. Beans - Like black beans, kidney beans, red beans, navy beans, black eyed peas, lentils and the list goes on and on are actually the least expensive protein source globally! They are Low glycemic and high in fiber. Add it to your turkey chili, or any other meal you want for that matter.
9. Bison - All the taste of beef while being incredibly lean. Great for protein and carb meals when you're wanting to limit the fat content of a meal while still packing a mean flavor punch.
10. Grass-fed Beef - Grass fed beef is rich in Conjugated linoleic acid (CLA), a special fat that has actually been shown to result in fat LOSS.
11. Greek yogurt packs twice the protein of regular yogurt. Go with the plain variety and sweeten with a packet of stevia or truvia if you'd like.
2. Shrimp - Grill, or sautee them in some organic butter or extra virgin olive oil. Mix with veggies and enjoy.
3. Salmon - An awesome fatty fish containing loads of protein and a healthy dose of omega-3 fatty acids.
4. Protein Powder - Super convenient and great for those between meal snacks. Look for a brand that contains both slow and fast acting proteins like whey (fast) and casein (slow) for hours of protein feeding your muscles from a single shake.
5. Ground Turkey - Super lean and great for chili or burgers.
6. Pork - The "other" white meat, just as lean as chicken when you get the right cut. Go for the boneless chops and trim the outer fatty edge.
7. Chicken Sausage - You probably won't notice the difference between chicken sausage and "regular" pork sausage, but it contains a much more moderate amount of fat...great for those protein and carb meals.
8. Beans - Like black beans, kidney beans, red beans, navy beans, black eyed peas, lentils and the list goes on and on are actually the least expensive protein source globally! They are Low glycemic and high in fiber. Add it to your turkey chili, or any other meal you want for that matter.
9. Bison - All the taste of beef while being incredibly lean. Great for protein and carb meals when you're wanting to limit the fat content of a meal while still packing a mean flavor punch.
10. Grass-fed Beef - Grass fed beef is rich in Conjugated linoleic acid (CLA), a special fat that has actually been shown to result in fat LOSS.
11. Greek yogurt packs twice the protein of regular yogurt. Go with the plain variety and sweeten with a packet of stevia or truvia if you'd like.
Tuesday, June 28, 2011
All you need to know about Protein Powder
While food sources of protein are plentiful, there will come a time in your busy day when eating a baked chicken breast or a hard-boiled egg just isn’t an option. Your easiest solution?
Protein powders. Not only are they convenient (there’s nothing faster than adding a scoop of protein powder to your oatmeal, shake or yogurt) but also of the many types available, each one provides additional health benefits beyond just building muscle. In fact, whether you’re a meat-eating gal looking to reduce belly bloat or a vegan trying to meet your nutritional needs and get buff, there’s a protein powder for everyone.
Find yours with this handy guide.
Key:
1. Repairs and builds muscle
2. Aids in fat burning
3. Boosts postworkout immunity
4. Improves general health
5. Vegetarian/vegan option
25 grams of protein per scoop.*
*Average scoop size is 30 grams.
When it comes to building lean muscle, research proves that whey’s the way. As the most popular protein powder on the market, whey provides an ideal array and proportion of amino acids to assist with muscle recovery and growth, as well as enhancing fat loss. Derived from milk, whey is considered the fastest-digesting “complete” protein, which means that it contains all the essential building blocks of muscle (amino acids), including high amounts of the all-important group of branched chain amino acids (BCAA). BCAAs become depleted after exercise and are needed for the maintenance of muscle tissue. That’s why it is so often recommended to consume whey within minutes after your sweat session to quickly repair muscle damage.
Health Benefit: May help fight cancer through its antibody content, shows research. Whey can also aid your body’s own production of disease-fighting antioxidants.
Best Buys: Whey concentrates and whey isolates. The concentrated version contains the protein itself, but also some carbohydrate (lactose) and fat from milk. Whey protein isolate is virtually only whey protein, with trace amounts of carbohydrate. Isolates are ideal if you’re lactose intolerant but they are slightly more expensive than concentrates.
The other milk protein, casein, is also a complete protein. However, casein has a lower biological value (BV) than whey, meaning that a lower percentage of protein is absorbed out of the total protein consumed. The plus? Casein provides a slower and prolonged release of amino acids over time. This slow release is important for reducing muscle damage, which can occur for up to 48 hours postworkout. (Do you recall ever being sore two to three days after a workout?) For women looking to maintain lean muscle tissue, casein may be more beneficial before bed because the slow absorption will supply the body with protein through the night when the body enters a catabolic state (breakdown of protein tissue for energy). This slow release can also help you to feel fuller longer, thereby supporting weight-loss efforts by helping you take in fewer calories.
Health Benefit: Extremely high in glutamine, an amino acid that boosts immune function.
Best Buys: Micellar casein (the natural, unaltered form of casein found in milk) and calcium caseinate, which helps to strengthen bones. Look for casein that has not been hydrolyzed as this actually turns it into a fast-acting protein, similar to whey.
Soy
Ideal for all women!
20 to 25 grams of protein per scoop.*
A popular vegetarian protein source, soy protein is something that meat-loving gals should also consider for boosting overall health. And although sports research shows that soy results in inferior strength gains when compared to whey, the differences are minimal for a healthy woman. At the end of the day, an elite athlete may need the slight edge of whey due to heavy training, but for the average active gal, soy protein powder provide the biggest bang for your “health” buck.
Health Benefit: Research shows that soy can lower cholesterol levels to improve your heart health. Soy isoflavones have been shown to combat menopausal symptoms and reduce breast cancer risk.
Best Buys: Soy isolates. They contain very little fat or cholesterol, and provide higher amounts of isoflavones than a soy protein concentrate.
Brown Rice
Easy on the stomach!
15 grams of protein per scoop.*
While much of rice seed is carbohydrate, it does contain some protein, which is extracted without the use of chemicals during processing to make brown rice protein powder. As with all plant proteins (quinoa being the exception), rice protein is incomplete. It lacks one of the essential amino acids, lysine, which helps manage triglycerides (a form of body fat) and is necessary for hormone production and bone growth. You can solve this problem by pairing brown rice protein powder with milk or soy to fill the missing link.
Health Benefit: Some people experience gas and bloating from animal-based powders, like whey and casein, but rice protein is hypoallergenic and easily absorbed, making it very well tolerated if you’re lactose intolerant or have a sensitive stomach.
Best Buys: Consider organic brands when purchasing plant protein powders to minimize your exposure to pesticides.
Suitable for active people who avoid all foods of animal origin, hemp protein also offers the inflammation-fighting power of essential fatty acids. For your training, the omega-3s in hemp aid in muscle recovery after your workouts. Whole hempseeds also contains about 25 percent of a highly digestible protein, however, the amino acid profile is not complete, but eating a variety of plant proteins throughout the day (a daily mix of beans, legumes and grains) may provide your body with all the essential aminos you need.
Health Benefit: Helps your heart by lowering cholesterol levels with fiber, and the anti-inflammatory omega-3s boost memory, focus and concentration.
Best Buys: Consider organic brands when purchasing plant protein powders to minimize your exposure to pesticides.
Try Them All
Because each form of protein works somewhat differently, choose them with the same care you would when picking out your daytime and nighttime makeup. Here’s a sample starter menu that takes into account the best times you should take each powder, according to research. Try any of these meal ideas as a part of a balanced diet that includes whole food sources of protein. You can reap the health and training benefits of each protein powder plus figure out which one pleases your palate the most.
Breakfast: Mix a scoop of hemp or soy powder into oatmeal.
Preworkout: Stir some whey protein into coffee to perk up for a morning workout.
Postworkout: Unless you are vegan, always choose whey for quick delivery to repair damaged muscles. Try a scoop in your favorite fruit juice.
Bedtime or as a meal replacement: Add casein protein to a cup of non-fat milk.
Fast Facts:
Protein powders. Not only are they convenient (there’s nothing faster than adding a scoop of protein powder to your oatmeal, shake or yogurt) but also of the many types available, each one provides additional health benefits beyond just building muscle. In fact, whether you’re a meat-eating gal looking to reduce belly bloat or a vegan trying to meet your nutritional needs and get buff, there’s a protein powder for everyone.
Find yours with this handy guide.
Key:
1. Repairs and builds muscle
2. Aids in fat burning
3. Boosts postworkout immunity
4. Improves general health
5. Vegetarian/vegan option
Whey
Repairs muscles, fast!25 grams of protein per scoop.*
*Average scoop size is 30 grams.
When it comes to building lean muscle, research proves that whey’s the way. As the most popular protein powder on the market, whey provides an ideal array and proportion of amino acids to assist with muscle recovery and growth, as well as enhancing fat loss. Derived from milk, whey is considered the fastest-digesting “complete” protein, which means that it contains all the essential building blocks of muscle (amino acids), including high amounts of the all-important group of branched chain amino acids (BCAA). BCAAs become depleted after exercise and are needed for the maintenance of muscle tissue. That’s why it is so often recommended to consume whey within minutes after your sweat session to quickly repair muscle damage.
Health Benefit: May help fight cancer through its antibody content, shows research. Whey can also aid your body’s own production of disease-fighting antioxidants.
Best Buys: Whey concentrates and whey isolates. The concentrated version contains the protein itself, but also some carbohydrate (lactose) and fat from milk. Whey protein isolate is virtually only whey protein, with trace amounts of carbohydrate. Isolates are ideal if you’re lactose intolerant but they are slightly more expensive than concentrates.
Casein
Builds muscle while you sleep!
15 to 20 grams of protein per scoop.*The other milk protein, casein, is also a complete protein. However, casein has a lower biological value (BV) than whey, meaning that a lower percentage of protein is absorbed out of the total protein consumed. The plus? Casein provides a slower and prolonged release of amino acids over time. This slow release is important for reducing muscle damage, which can occur for up to 48 hours postworkout. (Do you recall ever being sore two to three days after a workout?) For women looking to maintain lean muscle tissue, casein may be more beneficial before bed because the slow absorption will supply the body with protein through the night when the body enters a catabolic state (breakdown of protein tissue for energy). This slow release can also help you to feel fuller longer, thereby supporting weight-loss efforts by helping you take in fewer calories.
Health Benefit: Extremely high in glutamine, an amino acid that boosts immune function.
Best Buys: Micellar casein (the natural, unaltered form of casein found in milk) and calcium caseinate, which helps to strengthen bones. Look for casein that has not been hydrolyzed as this actually turns it into a fast-acting protein, similar to whey.
Soy
Ideal for all women!
20 to 25 grams of protein per scoop.*
A popular vegetarian protein source, soy protein is something that meat-loving gals should also consider for boosting overall health. And although sports research shows that soy results in inferior strength gains when compared to whey, the differences are minimal for a healthy woman. At the end of the day, an elite athlete may need the slight edge of whey due to heavy training, but for the average active gal, soy protein powder provide the biggest bang for your “health” buck.
Health Benefit: Research shows that soy can lower cholesterol levels to improve your heart health. Soy isoflavones have been shown to combat menopausal symptoms and reduce breast cancer risk.
Best Buys: Soy isolates. They contain very little fat or cholesterol, and provide higher amounts of isoflavones than a soy protein concentrate.
Brown Rice
Easy on the stomach!
15 grams of protein per scoop.*
While much of rice seed is carbohydrate, it does contain some protein, which is extracted without the use of chemicals during processing to make brown rice protein powder. As with all plant proteins (quinoa being the exception), rice protein is incomplete. It lacks one of the essential amino acids, lysine, which helps manage triglycerides (a form of body fat) and is necessary for hormone production and bone growth. You can solve this problem by pairing brown rice protein powder with milk or soy to fill the missing link.
Health Benefit: Some people experience gas and bloating from animal-based powders, like whey and casein, but rice protein is hypoallergenic and easily absorbed, making it very well tolerated if you’re lactose intolerant or have a sensitive stomach.
Best Buys: Consider organic brands when purchasing plant protein powders to minimize your exposure to pesticides.
Hemp
Great for vegans!
10 grams of protein per scoop.*Suitable for active people who avoid all foods of animal origin, hemp protein also offers the inflammation-fighting power of essential fatty acids. For your training, the omega-3s in hemp aid in muscle recovery after your workouts. Whole hempseeds also contains about 25 percent of a highly digestible protein, however, the amino acid profile is not complete, but eating a variety of plant proteins throughout the day (a daily mix of beans, legumes and grains) may provide your body with all the essential aminos you need.
Health Benefit: Helps your heart by lowering cholesterol levels with fiber, and the anti-inflammatory omega-3s boost memory, focus and concentration.
Best Buys: Consider organic brands when purchasing plant protein powders to minimize your exposure to pesticides.
Try Them All
Because each form of protein works somewhat differently, choose them with the same care you would when picking out your daytime and nighttime makeup. Here’s a sample starter menu that takes into account the best times you should take each powder, according to research. Try any of these meal ideas as a part of a balanced diet that includes whole food sources of protein. You can reap the health and training benefits of each protein powder plus figure out which one pleases your palate the most.
Breakfast: Mix a scoop of hemp or soy powder into oatmeal.
Preworkout: Stir some whey protein into coffee to perk up for a morning workout.
Postworkout: Unless you are vegan, always choose whey for quick delivery to repair damaged muscles. Try a scoop in your favorite fruit juice.
Bedtime or as a meal replacement: Add casein protein to a cup of non-fat milk.
Fast Facts:
- Skim milk powder delivers both whey and casein. Bonus: It’s inexpensive.
- 30 Grams of protein per meal your body can metabolize at one time. Contrary to popular belief, taking any more than that won’t boost muscle gains.
- Brown rice protein is gluten free and a source of energy-boosting B vitamins
Monday, January 17, 2011
Satisfy your Sweet Tooth with a Protein Boost
Choose this protein-rich salad the next time you want to snack
ingredients
| ½ cup | (125 mL) cottage cheese |
| ⅓ cup | (75 mL) fruit salad |
| Walnuts or almonds | |
| Honey | |
| Agave syrup (available in health food stores) |
directions
| 1. | Mix cottage cheese with fruit salad. Top with chopped nuts, and drizzle with honey or syrup . |
Tuesday, June 15, 2010
Moroccan Chicken
Moroccan Chicken
Full of flavor this hearty meal will leave you satisfied!
A tasty recipe that is Elimination Diet friendly.
Ingredients:
- 1 pound skinless, boneless chicken breast, cubed
- salt to taste
- 1 onion, chopped
- 2 cloves garlic, chopped
- 2 carrots, peeled and sliced
- 2 stalks celery, sliced
- 1 tbsp minced fresh ginger
- 1/2 tsp paprika
- 3/4 tsp cumin
- fresh oregano
- 1/4 tsp cayenne pepper (optional)
- 1/4 tsp turmeric
- 1/2 - 1 cup chicken broth
- 1 cup crushed tomatoes
- 1 zucchini, sliced
- 1 tbsp lemon juice
- oil (optional)
- chickpeas
Instructions:
1) Season chicken with salt and brown in large sauce pan. Set aside.
2) Saute onions, garlic, carrots, and celery in the same pan for about 5 minutes or until they become tender.
3) Stir in spices and herbs. Stir fry for 1 minute, then add in broth and tomatoes.
4) Add chicken back in. Reduce heat to low and simmer for 10 minutes.
5) Add chickpeas and zucchini to pan. Bring to a simmer. Cover and cook for 15 minutes. Stir in lemon. Serve.
2) Saute onions, garlic, carrots, and celery in the same pan for about 5 minutes or until they become tender.
3) Stir in spices and herbs. Stir fry for 1 minute, then add in broth and tomatoes.
4) Add chicken back in. Reduce heat to low and simmer for 10 minutes.
5) Add chickpeas and zucchini to pan. Bring to a simmer. Cover and cook for 15 minutes. Stir in lemon. Serve.
Thursday, April 29, 2010
Are Protein Shakes good for me?
So when you're counting calories, the best beverage choice is water. Keep higher calorie beverages in check. As a general rule, adults should drink no more than 4 ounces (118 milliliters) of juice a day and 16 to 24 ounces (473 to 710 milliliters) of milk a day.
If water isn't filling enough when you're dieting, snack on fresh fruit and vegetables between meals. Whole fruits and vegetables are much more filling than juice — and it's likely you'll consume fewer calories with these choices.
Having a protein shake is alright as a post-workout meal due to the Whey Protein being quickly digested and absorbed by the body. However, it is for that reason (fast digestion and absorption) that I make sure that my main source of protein is something that is digested slowly. Keep in mind these shakes do not have fibre in them to keep you feeling full. Understandably, there's not enough time to prepare a meal. So 40 grams of protein and some milk will have to suffice as a meal until I can get
some real food in my body.
Stick to high fiber and meat or plant based proteins to keep you feeling healthy and full!
Need some meal ideas? Check out our recipe tag or search various websites like www.eatingwell.com or www.eatingwell.com there are some great cookbooks out there like Eating Clean by Tosca Reno.
Monday, March 29, 2010
3 Reasons to eat protein
3 REASONS WHY PROPER PROTEIN INTAKE AIDS FAT LOSS
Last week we posted ways to increase protein intake - I decided to go into a bit more detail as to WHY you should eat more protein and a few specific examples.
If you want to maximize your body’s ability to burn fat, build muscle and take on the lean, athletic shape you desire, then consuming a high quality source of protein with every single meal is a must.
When we think about modifying our diet in order to burn fat, we tend to think only in terms of the foods that should be avoided. For example, “I should minimize my consumption of saturated fat”, or, “I should cut down on my intake of simple sugars”.
While this is a legitimate stance to take, we also need to think equally in terms of those foods that we should increase our consumption of. High quality protein is most definitely one of them.
Protein is a macronutrient containing 4 calories per gram that essentially forms the building blocks for your entire body. Among a virtually endless list of functions, protein plays the critical role of growth and maintenance in the cells of the muscle tissue, immune system, skin and eyes just to name a few.
It is also heavily involved in production of enzymes and the maintenance of blood health. Every single one of the trillions of cells that you are made up of contains protein.
The body does not have a readily available source of protein to use (as opposed to carbohydrates which are stored in the muscle tissue as glycogen), and therefore you must provide your body with a constant stream through your diet.
Here are 3 critical reasons why consuming lean protein with every single meal will aid you throughout your fat burning program…
1) Protein produces a thermogenic effect in the body.
A substance that has a “thermogenic” effect in the body is one that causes your core temperature to increase. The average temperature inside the body is 98.6 degrees, but when this level is increased by even 1-2 degrees, the fat burning metabolism is raised and more calories will be expended even at rest.
Because the amino acids from protein are more difficult for the body to digest than carbohydrates or fats, the body must inevitably work harder to break down the protein into these individual components.
This results in a thermogenic effect that causes the body to expend more calories by simply digesting the protein itself.
2) Protein consumption produces a greater satiety effect from meals.
Those on reduced-calorie diets may find it difficult to adjust to the smaller amount of food they will be consuming, and maintaining a high protein intake is a great way to counteract this.
Including a lean source of protein with every meal will keep you feeling full and more satisfied throughout the day and will keep your appetite and food cravings under control.
3) Protein builds and maintains muscle tissue.
One of the primary factors that determines the speed of your body’s fat burning metabolism is the amount of muscle tissue you have on your body. Muscle is metabolically active tissue, and the more muscle you have, the faster you burn fat.
Not only will sufficient protein intake help your muscles properly recover in between those hard workout sessions, but it will also allow you to maintain the muscle tissue that you already have on your body.
The end result is a fat burning metabolism operating on overdrive, and a lean, athletic appearance that can only be achieved by those with a reasonable level of muscular development.
Clearly, maintaining sufficient protein intake is a very important piece of the fat burning nutrition puzzle.
So, what are the best fat burning sources of protein to include in your nutritional plan?
The following is a list of “acceptable” protein sources to include in your diet. They are all high quality, lean sources of protein containing minimal amounts of fat…
- Skinless chicken breast
- Skinless turkey breast
- Salmon/tuna/fish of all types
- Egg whites
- Lean cuts of red meat
- Low-fat cottage cheese
- Whey protein powder
- Skim milk
Last week we posted ways to increase protein intake - I decided to go into a bit more detail as to WHY you should eat more protein and a few specific examples.
If you want to maximize your body’s ability to burn fat, build muscle and take on the lean, athletic shape you desire, then consuming a high quality source of protein with every single meal is a must.
When we think about modifying our diet in order to burn fat, we tend to think only in terms of the foods that should be avoided. For example, “I should minimize my consumption of saturated fat”, or, “I should cut down on my intake of simple sugars”.
While this is a legitimate stance to take, we also need to think equally in terms of those foods that we should increase our consumption of. High quality protein is most definitely one of them.
Protein is a macronutrient containing 4 calories per gram that essentially forms the building blocks for your entire body. Among a virtually endless list of functions, protein plays the critical role of growth and maintenance in the cells of the muscle tissue, immune system, skin and eyes just to name a few.
It is also heavily involved in production of enzymes and the maintenance of blood health. Every single one of the trillions of cells that you are made up of contains protein.
The body does not have a readily available source of protein to use (as opposed to carbohydrates which are stored in the muscle tissue as glycogen), and therefore you must provide your body with a constant stream through your diet.
Here are 3 critical reasons why consuming lean protein with every single meal will aid you throughout your fat burning program…
1) Protein produces a thermogenic effect in the body.
A substance that has a “thermogenic” effect in the body is one that causes your core temperature to increase. The average temperature inside the body is 98.6 degrees, but when this level is increased by even 1-2 degrees, the fat burning metabolism is raised and more calories will be expended even at rest.
Because the amino acids from protein are more difficult for the body to digest than carbohydrates or fats, the body must inevitably work harder to break down the protein into these individual components.
This results in a thermogenic effect that causes the body to expend more calories by simply digesting the protein itself.
2) Protein consumption produces a greater satiety effect from meals.
Those on reduced-calorie diets may find it difficult to adjust to the smaller amount of food they will be consuming, and maintaining a high protein intake is a great way to counteract this.
Including a lean source of protein with every meal will keep you feeling full and more satisfied throughout the day and will keep your appetite and food cravings under control.
3) Protein builds and maintains muscle tissue.
One of the primary factors that determines the speed of your body’s fat burning metabolism is the amount of muscle tissue you have on your body. Muscle is metabolically active tissue, and the more muscle you have, the faster you burn fat.
Not only will sufficient protein intake help your muscles properly recover in between those hard workout sessions, but it will also allow you to maintain the muscle tissue that you already have on your body.
The end result is a fat burning metabolism operating on overdrive, and a lean, athletic appearance that can only be achieved by those with a reasonable level of muscular development.
Clearly, maintaining sufficient protein intake is a very important piece of the fat burning nutrition puzzle.
So, what are the best fat burning sources of protein to include in your nutritional plan?
The following is a list of “acceptable” protein sources to include in your diet. They are all high quality, lean sources of protein containing minimal amounts of fat…
- Skinless chicken breast
- Skinless turkey breast
- Salmon/tuna/fish of all types
- Egg whites
- Lean cuts of red meat
- Low-fat cottage cheese
- Whey protein powder
- Skim milk
Wednesday, March 3, 2010
5 ways to increase your protein intake
1. Protein Supplements. If you're looking to put on a lot of muscle, you may need to supplement your protein intake. The two most popular protein supplements are casein and whey. Casein protein is found in milk and its main characteristic is that it is digested slowly. This supplement is best taken at night to give your body a slow release of protein giving your muscles the building blocks they need to get repaired and become stronger. Whey protein is digested and absorbed a lot quicker. Because of this, you should take whey right after a workout when muscle repair needs to begin quickly.
2. Meat. Meat including chicken, lean cuts of beef and seafood are great ways to add protein. Relatively small amounts of these foods are low in calories but very high in protein. Tuna is a cheap way to add a lot of protein into your diet. Each can contains just 150 calories of almost pure protein (around 30 grams). You have to watch out for the sodium content and if you're pregnant, limit your consumption of seafood.
3. Eggs. Eggs have some of the best quality protein you can find. It is complete and very easily absorbed and digested. If you don't want the fat intake associated with eggs, you can try egg substitutes or new vegetarian fed hen's eggs which are lower in saturated fat and cholesterol.
4. Dairy. Dairy is an overlooked source of protein because it is eggs usually high in saturated (bad) fat. You can get around this by using low fat cheese and milk. They still have the same protein content but are much lower in fat. Milk is a great way to add protein to your day because of the ease with which you can drink it: it's like water.
5. Vegetable Sources. There are also some non meat sources that can be used to increase protein intake. While these proteins aren't complete on their own, mixing them with other vegetable proteins will help make them complete. Good source include beans, soy products, nuts and legumes.
2. Meat. Meat including chicken, lean cuts of beef and seafood are great ways to add protein. Relatively small amounts of these foods are low in calories but very high in protein. Tuna is a cheap way to add a lot of protein into your diet. Each can contains just 150 calories of almost pure protein (around 30 grams). You have to watch out for the sodium content and if you're pregnant, limit your consumption of seafood.
3. Eggs. Eggs have some of the best quality protein you can find. It is complete and very easily absorbed and digested. If you don't want the fat intake associated with eggs, you can try egg substitutes or new vegetarian fed hen's eggs which are lower in saturated fat and cholesterol.
4. Dairy. Dairy is an overlooked source of protein because it is eggs usually high in saturated (bad) fat. You can get around this by using low fat cheese and milk. They still have the same protein content but are much lower in fat. Milk is a great way to add protein to your day because of the ease with which you can drink it: it's like water.
5. Vegetable Sources. There are also some non meat sources that can be used to increase protein intake. While these proteins aren't complete on their own, mixing them with other vegetable proteins will help make them complete. Good source include beans, soy products, nuts and legumes.
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