Tuesday, 9 April 2013

Getting enough Protein?

 There are many reasons why our bodies need protein, and besides the obvious, our brains need it too. In fact, our bodies need a certain amount of cholesterol to function. Having a good source of protein with each meal can help regulate your blood sugar and reduce cravings and in addition to this, it keeps you full for a longer period of time than those greens do.

Did you know that Quinoa is a source of protein? One cup of cooked quinoa provides about 18 grams of protein. Hemp seeds are also a source of protein. Sunflower seeds and pumpkin seeds are a great addition to the mix for flavor and added protein. The seeds have twice the protein of any other seed or grain, five times the calcium of milk, boron which is trace mineral that helps transfer calcium into your bones, omega 3 and omega 6 which are essential oils for the body.

Below is a list of animal and fish protein and the higher on the list, the leaner the protein, and no, bacon does not make the list!

If you are not vegetarian here is a list of lean protein you can enjoy:
Skinless Turkey breasts
Broiled Lobster
Red Snapper
Broiled Mackerel
Venison (and Bison)
Skinless Chicken
Broiled Salmon
Lean pork chops
Sirloin Steak
Veal Steak
Port Tenderloin

Avoid the following because they tend to be higher in fat, particularly in saturated fat:
Hot dog
Pork Sausage
Lamb Chops
Ground beef

Actually shrimp have a high protein ratio gram by gram. Just be careful where you get them from and don't eat them too often.

For those who like their yogurt it is better to get plain yogurt and flavor it and add in some seeds, fruit and nuts rather than buy the sweetened yogurt.

Here's my lunch today (below) I added hemp hearts, vanilla extract and cinnamon to my plain, unsweetened yogurt. Added in some banana for sweetness.
Add caption
A dash of cinnamon is always good to liven it up!

I asked Igor Klibanov ( Fitness Solutions +) and author of "Unlimited Progress" what he thought of the whole protein allowance issue, and of course he has the last word:


"The only way to know if you're getting enough protein is to measure body composition over time. If your lean mass is staying the same (assuming you want it to stay the same), you're getting enough protein. If your lean mass is dropping over time, you should increase your protein. This is a bit simplistic, but without going into a full-blown lecture, this will get the job done.

Also, I wouldn't go and start counting grams of protein (at least not as a long-term strategy). It's simply not sustainable. I prefer to think of it simply as servings of protein. The only things I consider to be servings of protein are meat, fish, seafood, tofu and soy (although the last two are very questionable sources).

I know that beans, eggs and milk are commonly considered sources of protein, but I personally don't categorize them as such. Beans and milk both have more carbs than protein, and eggs have more fat than protein. That doesn't mean that they're bad for you. I just wouldn't consider them to be primary sources of protein."

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Melony Teague a freelance writer and columnist and motivator who lives in Canada with her husband and two young children.
Founder of "Secrets of Body Transformation from the Inside Out" 
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