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HOW LEAN IS YOUR PROTEIN?
You may be aware of the need for more protein in your diet,
but how do you increase protein without increasing fat & calories? What are the best sources of protein?
The University of Sydney’s Professor of Biological Science, Stephen Simpson, was quoted in a Perth Newspaper
“The human body is programmed to keep eating until it gets enough protein”.
He went on to further say;
“Protein is the missing ingredient
in the recipe for Weight Loss as it is the most satisfying of food sources and leaves the body feeling full for longer”.
How to get lean with protein
Follow a higher protein, moderate carbohydrate, low fat diet that includes a variety of foods such as fresh fruit, vegetables, lean red meat, chicken, fish, low fat dairy foods and whole grains.
at least 30 minutes of exercise daily consisting of:
At least 30 minute brisk walking five times a week; and
30 minute resistance training sessions at least twice a week
Choose high quality protein foods such as:
Fish, lean meat, skinless chicken or eggs.
(Aim for 100g at lunch & 200g at dinner);
and low fat milk and dairy foods.
(Aim for 2-3 servings per day).
Tips on how to fit more exercise into your daily routine:
Park your car further away from the entrances to shops, school or work and
walk the rest;
Use the stairs, not lifts or escalators;
Go for a walk at lunch-time;
Vacuum the floor or scrub the bath – housework is a great way to use up energy;
You don't need to go
to the gym to do your resistance training sessions – tins of food make great impromptu weights;
Also try push-ups, pull-ups, sit-ups and squats in front of the TV.
Tips for increasing your protein intake:
Make your coffee a latte – the low-fat milk will give you a high-quality
Fill a wholegrain pita with scrambled eggs for a portable protein breakfast;
Add tinned tuna to your salad at lunch;
Hard boil an egg for
a higher protein breakfast;
Have a roast chicken (100g) salad with whole-grain bread for lunch.
As you have seen there are no real hard things here
to try, mainly simple things that are easy to follow.
Study them as you might find that these will help you in your quest for the healthier life that you and your family deserve.
Wishing you a healthier life and future,
The next post, Nutrition & Risks, will cover the following;
Do You Know Your Body Mass Index?
What Kind Of Dieter Are You?
Strategic Weight Loss
The Fat Loss Secret You Never Knew About Eating
Until then eat a few more pieces of
fruit and enjoy life.
Remember to check with your health practitioner as to
the practicality of any program you choose.
It should not be detrimental to your health.
Disclaimer: This information is not presented by a medical
practitioner and is for educational and informational purposes only. The content is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your qualified health care provider with any questions you
may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read.
Since natural and or dietary supplements are not FDA approved they must be accompanied
by a two-part disclaimer on the product that the statement has not been evaluated by the FDA and that the product is not intended to “diagnose, treat, cure or prevent any disease”.