P-R-O-T-E-I-N, Protein - We Love Protein!

P-R-O-T-E-I-N, Protein...sung to the music of Van Morrison's "Gloria." I couldn't resist. The song popped in my head as I began to write. Ok, so why do we care about protein? Do you know what protein is? How much we should consume? This article will give you the low-down on this valuable nutrient.

Protein is comprised of amino acids, also known as the "building blocks" of the human body. There are 20 different amino acids, don't worry, we're not going to discuss all 20. What I will tell you is there are nine essential amino acids which can't be produced by the body, we have to eat them. The remaining eleven are amino acids that the body can produce on its own.

A complete protein is a protein that contains all the essential amino acids. An incomplete protein is a protein that lacks one or more amino acids and complementary proteins are two or more incomplete proteins when put together provide the essential amino acids.

Why should you care? Protein does ALOT of important things for your body, such as: helping build strong muscles and bones (it's not just calcium that makes your bones strong), protects your organs and helps with tendon and ligament strength. It helps create enzymes and hormones that send signals through your body to help thyroid, adrenal and other glands function. It helps with blood transport and clotting, tissue repair and cellular health. Holy crap, it does a ton of stuff to keep you healthy. And it helps with weight loss and maintaining a healthy BMI. As we know being over-weight and obese lead to a myriad of other health issues.

Studies have shown that low protein diets could not only lead to health issues but will cause people to overeat. If you're trying to lose weight this could lead to failure of reaching your weight loss goals. Which totally stinks, I know. Low protein diets don't give people that satiated feeling, so they will tend to snack and screw up all their hard work. High protein meals (note I didn't say protein only meals) have been shown to reduce excess food consumption. By increasing your protein intake, especially during meals, you will feel full but have actually eaten less.

When and how much protein should you take in? Females 19 - 70 years old = 46 - 54 grams daily. Males in the same age group = 56 - 64 grams daily. Split this into approximately five meals a day every 2 - 3 hours. One very important time for protein intake is after a workout. Protein paired with a carbohydrate (such as chocolate milk) will start to repair muscle damage caused by exercise. It will boost your immune system reducing the chance of getting sick when you're recovering. And it will replenish your muscles cells, getting them ready for your next work out.

So, the next time you begin to prepare a snack or meal, check to see if it contains any protein. If it does, you're a step ahead, if not, consider adding it. Hard boiled eggs and egg whites, tuna with plain Greek yogurt instead of mayo, grilled chicken breast, hummus, natural peanut butter...all are excellent protein sources. It may be hard at first if you're not used to eating the recommended allowance, but it gets easier. You'll notice that you feel fuller and won't experience the sugar highs and lows as often, plus remember all the things you can't see or feel going on inside. It will pay off.

Lemongrass Baked Snapper Recipe

We all know that fish is a good for you food, which in many people's minds means, "Blah." I can't say it's my favorite food, but I eat it because I know all the health benefits...low fat, high protein and all those Omegas we've been hearing so much about...you know the ones that help your heart, reduce inflammation and boost your brain power. My challenge is finding fish recipes that my son will eat, not an easy task, but is possible. This happens to be one of those recipes he gobbled down, primarily due to the onions. Crazy kid is loving onions these days. Totally feel sorry for his friends at school.

Ingredients:

2 TSP Extra Virgin Olive Oil (EVOO) -- a healthy choice for oils
1/4 c fresh lemongrass -- peeled and chopped, easily found in the produce section
1/4 c shallots -- minced, honestly I just chopped mine
2 cloves garlic -- minced, I used 4 cloves, but I love garlic and just chopped
1 1/2 TBS reduced sodium soy sauce -- would love an alternative
1/4 TSP crushed red pepper -- add more if you want more zip
1 lemon, thinly sliced
2 red snapper filets, 6 oz each -- you can substitute any light flavored fish, my store was out of snapper so I used tilapia, cod or haddock are also alternatives
1 scallion -- aka green onion

Directions:

Preheat oven to 425. Heat EVOO in a medium skillet/frying pan on medium high heat. Add lemongrass, shallots and garlic (yummy aroma starts filling the kitchen). Sauté until tender, 2-3 min. Remove from heat and add soy sauce and red pepper flakes, mix well.

Use a baking dish that has sides, there will be liquid during baking. A glass 11 x 7 works well. Spray dish with olive oil cooking spray (shhh, I just used a Pam knock off) and layer bottom with the lemon slices. Put filets over lemon and top evenly with the lemongrass mixture. Bake 15 min until cooked through and flaky. Sprinkle with scallions before serving.

Would be good with a light brown rice and a bright veggie like carrots or broccoli. We just did the fish and veggie. Other than the prep, very easy recipe and quick cooking. I easily made this during the week.

Nutrition:

Calories: 296, Protein: 38 g, Carbs: 15 g, Fat: 11 g, Cholesterol: 63 mg, Sodium: 564 mg

There you have it, easy, tasty fish recipe...enjoy.

Why I Lift...And I Don't Look Like a Dude

When I finally got serious about my health and fitness, I never thought I needed to lift weights or that I'd like doing it. I thought it was going to be all about cardio and maybe do a few machines every now and then. My goal was to lose weight, a.k.a get smaller. I sure as hell didn't want to get bigger and look manly, which is the myth I had been living with for years. Weights will make you big and look like a guy.

Wow, how wrong I was. Yes, you see women that have big, huge, manly muscles but some of them use steroids, some of them have very special diets and most of them spend hours and hours and hours and hours at the gym. Lifting and getting big is their goal, at that's ok for them, more power to them. But for most women, myself included, that's not the goal. I wanted to get into my pre-baby clothes, wear a smaller size and feel better about myself. Yes, seeing some muscle definition wouldn't be a bad thing, but that wasn't the driving force.

As I started this journey, I learned a lot (and still learning) about myself, about nutrition and fitness. The biggest thing so far...lifting heavy weights will not make me look like a guy. Many of you see my pictures on Facebook, do I look like a dude to you? If you said yes, you're looking at the wrong picture, LOL. My trainer knew I was working under the false information that I'd get huge and he started to re-educate me. He provided me with text book chapters to read on muscles, how they work and how they grow. He showed me pictures and had me read bios of fitness professionals, what they ate and their exercise routines. He introduced me to women at the gym that lifted and I talked to them, none of them look like guys and they had been at this for a lot longer than me. He asked about the women in my family, how they were built, I come from a long line of lean, none of them were big and muscly, so genetics was against me for becoming big like a house. He continued to fill my brain up with truths not myths and he got me lifting weights.

We started with the basics, lunges, squats, bench presses, lateral pull downs, etc. focusing not on weight but proper technique. He explained how the muscle works during each exercise, where I should be feeling it, what not to do and if he saw my form fail, we stopped and went to a lighter weight with higher reps until I learned what I should be doing. Form and technique, I'd hear, "Stick your butt out," "Look up," "Elbows back," "Chest out," over and over, until things finally started sticking. Honestly, he still reminds me if I get sloppy, which I'm glad he does, prevents injuries.

I was lifting three times a week, I was losing weight, and I was NOT getting big. Ok, so far so good, but it wasn't like I was trying anything heavy. Well, once I had my form down the weights started to increase. We'd do a couple warm up sets on lower weight then a drop set on a higher weight, many times he kept putting weight on each time to see where my max weight was. It was becoming fun to surprise him, he'd think I was at my max and I'd power through the set, no problems, just a little sweat. It became fun, for both of us, to see how much weight I could do. We began to set goals for lifting. This was a lot of fun for me. I had always done that with my cardio (how fast can I run, how long can I run), but never with weights. I'll never forget the day he loaded a bunch of weight on the bar for squats. As a rule, I don't add up what he puts on before I do the exercise, I'll psych myself out. I put the bar on my shoulders, I could tell this was a big one but went for it. Got my full set, put it back on the rack and turned to look at him. He had a shit-eating grin on his face and simply said, "You did it, 200." I was stoked and totally high-fived him, the guys around me were cool about it, a couple came over and said, "Nice job."

It's been several months now since that day and I've hit several other lifting goals and have set new ones. I'll be honest, I have off days where I feel like I could barely lift my phone, that's ok, I plug through, knowing I won't hit my max goal that day, but still work my arse off. I get to the gym 5-6 times per week and spend 1-2 hours each time. Some days it's about the long cardio, some all about lifting, most days it's a combination of both. And after all that, 200 lb squats, 100 lb bench presses, 838 lb leg presses, countless shoulder exercises, more back exercises that I can remember the names of, lunges all around the gym and what ever other "torture" is in store for me, I do it all AND I still don't look like a dude. No matter how much I lift, I won't look like a guy and neither will you, well, unless you are one already :-)

If you need more inspiration, here are a few great reasons to lift:

• Bigger muscles burn more fat
• Stronger muscles lift sagging areas up (like butt and arms) making you look younger
• Weight lifting increases your performance in other areas (my running has improved tremendously)
• You have bragging rights and is a fun topic of conversation
• Helps with your posture
• Increases your bone density / strength (reduce osteoporosis)
• Reduces heart and other diseases

I could go on, but I think you get the point. Weights are good for you, they can be fun and ladies and you won't turn into a guy. I encourage you to give them a try. You never know, you might really enjoy it.

If you have any questions or would like to share your story, please do, it's always good to share our thoughts and ideas.

Hierarchy of Fat Loss

I gotta love my trainer, not only does he push me to do more and more and MORE, he gives me homework in the form of articles to read from a wide variety of sources. I've read chapters from text books, to physical therapy articles to body building programs. I have to say that 99% of the content is solid, but there's the 1% that I just think, "What the hell is he smoking?" LOL

One of my recent homework assignments was a great article from www.ptonthenet.com, titled "The Hierarchy of Fat Loss" by Alwyn Cosgrove. This gentleman has been a trainer for over 20 years and the number one goal his clients are looking for is fat loss, the more the better.

From personal experience this past year, 80% of my time has been focused on exactly that, getting rid of that nasty stuff that makes us look lumpy and our clothes too tight, causes multiple diseases and conditions when in excess and makes us just blah. While I've been partially successful, getting rid of those last pounds and percentage of body fat is proving to be elusive. What I did in the past is no longer working so I need to find another way. Educating myself on different approaches, then trying them is what I'm doing. And sharing the success and failures with you is all part of it. I've recently started Metabolic Resistance Training, so the jury is still out regarding fat burning, but my strength has increased.

In a nutshell here's the hierarchy:

1. Correct nutrition - you can pretend to be a rock star at the gym, but if you're not eating correctly for your goals it will be just that, pretend. Talking the talk isn't going to do jack if you're putting garbage in. If you want to burn fat, create a caloric deficit while eating enough protein (chicken, fish, eggs) and essential fats (avocado, olive oil). Eliminate processed crap!!!!

2. Activities that burn calories, maintain / promote muscle mass and elevate metabolism - the "holy grail." The majority of calories burned is determined by the resting metabolic rate (RMR), while exercise affects how many calories you burn in a day, they are a smaller percentage. RMR is largely affected by how much muscle is on your body. This is achieved through Metabolic Resistance Training (MRT) or in other words, exercise every muscle group (compound exercises) hard, frequently and with high intensity that creates a long afterburn or period of time that you've stopped exercising but are still burning calories at a higher rate.

3. Activities that burn calories and elevate metabolism - these are exercises that also create the long afterburn period. The common group of exercises that fall into this category are HIIT or High Intensity Interval Training. Remember the wind sprints we did in gym class when we were younger? That's HIIT. During these exercises you increase your heart rate as much as possible, go "all out" during the interval time, anywhere from 30 seconds to two minutes. Once the interval is complete, stop and bring your heart rate back to resting. This interval can be anywhere from one to two minutes usually. Then repeat. The duration and intensity is up to your fitness level, but during the exercise interval, it's max effort (a.k.a. balls to the wall). HIIT can be done with almost any exercise, walking, running, kettle bell, pushups, you name it, you can turn it into HIIT.

4. Activities that burn calories but don't usually maintain muscle or increase metabolism - basically you are burning you calories while exercising but there's no afterburn. These are your Steady State Cardio exercises like walking, jogging, and low intensity exercises. If you've never exercised, have been injured or getting back into things, this is a good place to start, get MOVING, but you won't want this to be your only form of exercise long term.

Next question is, "How can I apply this information?" You need to determine how much time you are going to devote to getting healthier, losing fat and feeling better. With that being said, we all have lives and crap, other than exercise, that we need to get done...work comes to mind, LOL. Reality is we have all have limited time and want to get the biggest bang for our buck. Eating correctly is where you need to start, if you can do nothing else, look at the food you put in, where can you easily make changes? Next, focus on Metabolic Resistance Training (three hours a week, note there are 168 hours in a week, three hours a week is about 2% of your entire week, you can find three hours out of 168 ;-). Keep in mind you don't need a gym to do this, there are exercises you can do in your home, that will achieve these results. If you have more time, add HIIT to the MRT (three to five hours a week). Again, there are many HIIT exercises you can do without a gym.

Yes, there's a lot of information here, especially if this is all new to you. Remember, baby steps, do things that make sense and will work for YOU, not anyone else. The goal is to change your lifestyle not simply a quick hit. We all want to get the most out of our time and move forward, how we do that is up to us.

If you have any questions or comments, feel free to reach out to me or add comments for group discussion. I'm sure folks have ideas, suggestions and support to share. Let me know how I can help you.

Original article below:

Tabata - Ciabatta; There's a Difference?

Tabata? Ciabatta? Am I just making up rhyming words on a Saturday morning because I have a few moments of spare time to myself? One might think this to be true but there's "alatta" difference (I couldn't help it, just had to write it) between the two.

Ciabatta is a flat, open textured Italian bread made with wheat flour and olive oil and is often used in making Paninis.

Tabata is a form of High Intensity Interval Training (HIIT) developed by a Japanese professor in the late '90s.

While both words are fun to say, Tabata is what we'll be discussing here today. I had the "pleasure" of taking my first Tabata class yesterday. I had Friday off, wanted to get my workout in and said, "I'm going to try something new." Tabata is a hot word that has been cropping up in the exercise  world for a while now. The word pleasure is in quotes because while you're actually taking class, it's pretty...well let's just say I was sweating and breathing heavy (and not in a prank phone call kind of way). As I'm trying not to drop my weights from exhaustion I'm trying to figure out what's the difference between this and HIIT. Both have interval / rest periods. Both can involve cardio and strength exercises, so why call Tabata out?

The difference between the two comes down to the rest period; HIIT's rest periods are the same or longer than the exercise  interval. Tabata the rest periods are shorter than the exercise interval. For example, the class  I took had a 1:30 exercise interval followed by a 45 second rest period. When I do HIIT on the treadmill I traditionally sprint for a minute followed by a 1:30-2 minute rest period, making sure my heart rate comes down significantly.

Which is better? I haven't plowed through the literature comparing the two, but there are studies that show HIIT is better at burning fat than steady state cardio due to EPOC or excess post-exercise oxygen consumption, also know as after burn. In addition, interval training reduces cortisol levels (fight-or-flight / stress hormone) by allowing the body to produce HGH (human growth hormones) and endorphins during the recovery periods.

So, if you're looking for a HIIT type exercise class to raise your heart rate, strengthen your muscles and provide a variety of movements, give Tabata a try.

If there are any fitness goals I can help you achieve, please let me know.

Garlic Basil Scallops - Easy & Tasty

I've been using this app on my phone called Food On The Table. It was a free app that I downloaded from the Google Play Store that 1) has an easy to use shopping list & 2) has hundreds of recipes of ALL kinds where if you select that recipe, it automatically adds the ingredients to your shopping list. How cool is that?

 

So, I've been trying a number of different recipes with the focus on QUICK & using lean proteins. While scallops are the leanest, they are pretty darn quick, which makes them perfect for a weekday meal. Fresh scallops are great, but I happened to get the Wegmans frozen variety (since I was shopping and the seafood counter was closed). They were good sized and sweet.

 

 

Garlic Basil Scallops

2 Tbs extra virgin olive oil
1 clove garlic, minced <-- I used 3 (love garlic) and I chopped instead of minced
1 Tbs fresh basil leaves, chopped (or 1 teaspoon dried basil) <-- you can also use the basil in a tube
20  scallops, rinsed and patted dry
1/4 Tsp Salt, to taste <-- I skipped the salt
1/4 Tsp Black pepper, to taste
1 lemon <-- since the recipe doesn't call for zest, you can use 2-3 Tbs of juice from a bottle

1. Heat oil in a skillet over medium-high heat.
2. Cook garlic and basil in oil for about 30 seconds, and then add scallops.
3. Season with salt and pepper, and squeeze lemon over the scallops.
4. Cook for about 2 minutes per side.
5. Serve...if you wanted to they would taste good with pasta drizzled with olive oil, chopped basil and fresh Parmesan. I skipped the pasta and paired them with a green veggie, today it was broccoli.

That's it, that's easy. Enjoy.

Tuna Stuffed Avocado Salad with Tomatoes, Cilantro, and Lime

I'm always on the lookout for yummy, healthy, quick recipes. Tonight I made Tuna Stuffed Avocado with Tomatoes, Cilantro and Lime. The recipe serves two for a light, dinner alternative. I'll tell you now though, my son wanted nothing to do with it. He kept saying how delicious it smelled (the cilantro), but wouldn't give it a try. He's not a fan of fresh tomatoes or avocados even when I tell him he gobbled them up as a baby. It's a tasty recipe that would work well for lunch, not just dinner. It took about 30 min and that includes prep, not bad for a weekday meal.

Ingredients

• 1  large avocado
• 1 (can) 1 can tuna packed in olive oil (I used albacore packed in water) 
• 1/4 cup very finely chopped green onion
• 1/2 cup finely chopped cilantro
• 1 tsp olive oil
• 2 tsp fresh lime juice
• 4-6 leaves romaine (I used spring mix) 
• 2 medium tomatoes, sliced 1/2 inch thick (about 4 slices per tomato) 
• pinch of sea salt (or salt) and fresh ground black pepper to taste

Directions

1. Open tuna can and dump tuna into a colander to let drain well. If you use tuna packed in water, no draining needed. Finely chop cilantro and green onions, then mix chopped onions and cilantro well with drained tuna, breaking up tuna pieces with a fork.
2. In a small bowl, whisk together olive oil and lime juice and set aside.
3. Cut avocado in half lengthwise (through the skin) and carefully remove skin and pop out the seed. Using a spoon, carefully scrape avocado until you have a shell about 1/4 inch thick. Sprinkle sea salt or salt over the inside of the avocado shell.
4. Put the extra avocado into a bowl, mash well, and then mix in olive oil/lime juice dressing. Combine dressing/avocado mixture with the tuna/cilantro mixture. Carefully stuff half of the tuna mixture into each avocado half.
5. Wash and dry lettuce leaves and arrange on two plates with four or more slices of tomato on top of the lettuce. Place stuffed avocado on top of tomatoes, season as desired with salt and pepper, and serve immediately.

Nutritional Information (per My Fitness Pal)

One Serving -
1/2 avocado:116 calories, 10.4 g fat, 1 g total carbs, 1.5 g protein
1 oz / half a pouch of tuna: 35 calories, .8 g fat, .5 g total carbs, 7 g protein
1/8 cup green onions: 5 calories, 0 g fat, 2 g total carbs, 0 g protein
1/4 cup cilantro: 1 calorie, 0 g fat, 0 g total carbs, 0 g protein
1 tsp olive oil: 60 calories, 7 g fat, 0 g total carbs, 0 g protein
1 tsp lime juice: 0 calories, 0 g fat, 0 g total carbs, 0 g protein
1 cup mixed greens: 10 calories, .2 g fat, 1.5 g total carbs, 1 g protein
1 medium tomato: 22 calories, 0 g fat, 4.3 g total carbs, 1 g protein
Totals: 249 calories, 18.4 g fat, 9.3 g total  carbs, 10.5 g protein