The Cabbage Diet? In his latest Q & A session, Bullz-Eye.com fitness editor Mike Furci says forget about fad diets and stick to the basics: exercise & healthy eating.
Category: Protein (Page 3 of 3)
In the October issue of Men’s Health, the mag debunks five nutrition myths concerning (among other things) protein intake, potatoes and salt. Among the five, the most interesting was Myth #1: “High protein intake is harmful to your kidneys.”
The mag reads:
The origin: back in 1983, researchers first discovered that eating more protein increases your “glomerular filtration rate,” or GFR. Think of GFR as the amount of blood your kidneys are filtering per minute. From this finding many scientists made the leap that a higher FGR places your kidneys under greater stress.
What science really shows: Nearly 2 decades ago, Dutch researchers found that while a protein-rich meal did boost GFR, it didn’t have an adverse effect on overall kidney function. In fact, there’s zero published research showing that downing hefty amounts of protein – specifically, up to 1.27 grams per pound of body weight a day – damages healthy kidneys.
The bottom line: As a rule of thumb, shoot to eat your target body weight in grams of protein daily. For example, if you’re a chubby 200 pounds and want to be a lean 180, then have 180 grams of protein a day. Likewise if you’re a skinny 150 pounds but want o be a muscular 180.
Anyone who has gotten sound nutrition advice has heard the, “One to 1.5 gram(s) of protein to pound is optimal” speech. I think the bottom line section in the Men’s Health article hits the nail on the head. If you’re a hard gainer looking to be 180, then shoot for 180 grams of protein a day. If you want to drop a few pounds and be a lean 180, then shoot for the same grams-per-day average.
A friend of mine in college gave me this recipe for protein pancakes and it?s fantastic:
-?1 Scoop of Protein Powder
– 1 Cup of Oatmeal
– 1 Banana
– 2 Tbsp. of All-Natural Peanut Butter
– 1 Egg
– ? Cup of Fat Free Milk
– Splenda
– Cinnamon
All you have to do is throw the powder, oatmeal, peanut butter, egg and milk into a blender and mix it on slow. That becomes the ?batter?. After that, heat up a small frying pan, spray it so the batter doesn?t stick and then throw the batter in the pan and cook. The batter should cook to the point where you can flip it over and do the other side. Watch yourself though, because it cooks quickly and you?ll burn one of the sides if you?re not careful.
Once it?s done cooking, slice up a banana and put it on top of the pancake. Mix a little bit of the Splenda and cinnamon together and sprinkle that on top for a little taste. You can also put on some sugar free syrup, but don?t go nuts with it because while it?s not supposed to have any sugar, it?s likely still loaded with preservatives.??
Just over a month ago I gave out a recipe for a healthy smoothie/shake that was packed with protein and good carbs to keep the hunger pangs away. Well, I’ve got another shake recipe – this one a little more out of the box – I drink on a regular basis that’s full of the same good carbs, but even more protein.
Once again, feel free to change the serving size as you wish:
– Blend three ice cubes
– 1 Banana
– 1 Cup of dried oatmeal
– 2 Tbsp. of peanut butter (lowest sugar content you can find)
– A dash of cinnamon
– A scoop of either chocolate or vanilla protein powder
– 1 Cup skim/low fat milk
Calories: 645
Protein: 46
Carbs: 76
Total Fat: 20 (mostly from the peanut butter)
Don’t put too much cinnamon in it or else it will taste a little bitter. You’ll mostly taste the banana and protein powder, which in my opinion at least, is damn good.
Whether its work, school or children, outside factors can get in the way of healthy eating. You hear that six meals a day is the optimal for a healthy body, but as the hours in a day tick by, sometimes you might feel it’s impossible to even sit down and eat three times a day. With that said, a blender can be just as valuable in your kitchen as the burners on your stove.
Don’t underestimate the power shakes and smoothies can have on your diet. For one, they’re obviously quicker to make than cooking an entire meal. Saving time is usually what most people strive for and blending up a smoothie can take less than three minutes. Another benefit of shakes and smoothies is the amount of power-packed food you can put in them. Healthy diary products such as milk and yogurt, protein powders, peanut butter, and healthy carbs like fruit and oatmeal are all items you can whip up into not only a tasty meal, but a healthy and quick one too. Finally, shakes and smoothies fill up your stomach so you feel full longer and have the energy to stave off hunger until your next meal.
Here’s a recipe for a healthy smoothie packed with good carbs and protein. Feel free to change the serving sizes as you wish:
– Blend three ice cubes
– 1 Cup Frozen Mixed Berries
– 1 Cup oatmeal (you don’t have to cook it)
– 1 Container of yogurt (get a yogurt low in sugar)
– 1 Cup milk
– Blend on high until all the ingredients are mixed
Feel free to add a scoop of whey protein to insure you’re getting enough daily protein for those working out.
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