Posts Tagged ‘healthy eating’

Our clients are always asking about the latest and greatest “fad diets” and if they should use them. Media and marketing make these diets look easy and fool proof. But if it were that easy wouldn’t everyone be doing it? And wouldn’t everyone be fit? The trouble with “fad diets” is just that it’s a fad! It may work the first time you try it, but how long will the results last?

The biggest question you should ask yourself is “Do you want results that can last a lifetime or a quick fix?”

 

 

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By Tom Nikkola, CSCS, CISSN, Pn1

For years, outside of the sports nutrition community, protein’s importance was overlooked as the debates about nutrition focused on carbohydrates and fat.

More recently, higher-protein intakes have been shown to be very powerful for supporting weight management programs. They seem to play a role in improving a number of other health outcomes as well, but there are still a number of myths surrounding higher-protein intakes.

The following are six of the most common high-protein myths I still come across. Now you’ll know the truth behind these myths.

1. You can only use 30 grams of protein in a meal

As it relates to maintenance or development of lean body mass, protein both increases protein synthesis and decreases protein breakdown. The more you can increase protein synthesis and/or decrease protein breakdown, the more lean body mass you can build.

Protein synthesis is maximally stimulated after consuming 20-30 grams of high-quality protein. But research shows that protein breakdown is further reduced at higher levels.

A study published in the journal Clinical Nutrition addressed this 30-gram-per-meal myth.[i]

First, the researchers found that when individuals consumed 80% of their daily protein in a single meal, it caused a greater overall anabolic response for the day than when the protein was split up over several meals. This could be because the total protein intake for the day wasn’t excessively high.

Second, they found that the greater the amount of protein individuals consumed, the greater the overall anabolic response was. Greater protein intakes in a meal caused protein breakdown to slow even more. Clearly, the higher amount of protein from a meal was digested and absorbed, and it had a greater impact than a lesser amount, such as the often espoused 30-gram recommendation.

There is a likely a cap at which the total protein intake for the day reaches a limit on its anabolic effect. It’s probably closer to the “one gram per pound body weight” often recommended by sports nutritionists. Split that up over 3-4 meals, and you’ll need to eat a lot more protein than just 30 grams with each meal.

2. Excess protein just turns to fat

To be clear, we’re talking about pure protein. Often, when people envision protein, it’s protein-rich foods like meat, poultry, fish, and dairy. You can’t get away with eating as much filet mignon, cooked in butter and topped with crabmeat and hollandaise sauce as your stomach can hold. There’s a lot more in such a meal than just protein.

However, assuming carbohydrates and fat are kept in check, it seems that eating more and more protein has virtually no effect on fat gain. After a certain point, it doesn’t help in adding more lean mass either.

To test the effects of a super-high protein diet, Dr. Jose Antonio and his team studied two groups of resistance-trained men and women. One group followed a diet that included 1.0 gram of protein per pound of body weight. The other group doubled that amount, eating 2.0 grams of protein per pound of body weight. That’s a lot of protein!

It would be nearly impossible to eat such large amounts from whole food, so a large amount of the extra protein came from protein shakes. This also helped minimize the introduction of additional carbohydrates and fat.

The second group ate an average of 145 grams of protein extra per day and did not gain any weight. Also, they did not eat less carbohydrate or fat. That’s right. They ate 145 grams more protein than the other group and didn’t gain weight. In fact, they averaged about 800 calories more than their maintenance level and didn’t gain body fat. They also didn’t gain any extra muscle from that much more protein. It’s a good example of why You Can’t Count on Calorie-Counting for Weight Management.

Eating too much protein-rich food, with all the fixings and side dishes will surely pack on the pounds, but excess protein itself isn’t a cause of fat gain.

3. Too much protein is hard on the kidneys

One of the byproducts of protein digestion is urea. Urea is filtered by the kidneys, so the theory is that as protein intake goes up, urea goes up which puts an excessive load on the kidneys. While it’s true that urea increases, there is not evidence to show that it’s bad for those with healthy kidney function.

After two years of tracking participants on either a higher-protein, low-carb diet or a lower-fat, low-protein diet, those who ate a higher protein diet experienced no negative impact on kidney health.[ii]

Another study followed three groups over two years. They followed a low-fat, a Mediterranean, or a higher-protein, low-carb diet. After two years, there was no difference in kidney function for any of the groups. The participants were moderately obese individuals, some of who had type II diabetes and some of whom did not.[iii]

Those with a pre-existing kidney issue may need to limit protein intake, but for those with healthy kidneys, evidence suggests higher protein intake is fine.[iv]

4. High protein diets decrease bone density

Just as higher protein intakes help maintain or even increase muscle tissue, they also support greater bone density. High-protein diets do not leach minerals from bone and decrease bone density. To the contrary, they’ve been shown to enhance mineral reabsorption and increase bone density. The greater issue when it comes to bone density is taking in enough calcium, magnesium and vitamin D to support good bone health.[v],[vi]

Women are more likely to follow a low-calorie diet, which is often low in protein. Low protein diets, rather than high-protein diets can contribute to decreased bone density.[vii] Women are already more prone to bone density loss as they get older, so adding a low-protein diet to their lifestyle could accelerate the loss of bone density. The importance of higher protein intake should be stressed to support optimal bone density.

5. Too much protein raises insulin and increases fat storage

Protein consumption does cause a small rise in insulin levels. Insulin is necessary to help shuttle amino acids into muscle cells. The rise in insulin is nowhere near the rise that carbohydrates cause, but protein does cause a rise in insulin.

If someone is following a ketogenic diet as part of cancer therapy, to enhance endurance performance or to address significant blood sugar regulation issues, a higher-protein intake may temporarily take him or her out of ketosis.

For most people, even those with type II diabetes, the increase in insulin from protein is not significant compared to the benefits of the higher-protein intakes. If there was an issue, we would not consistently see the improvements in metabolic syndrome and type II diabetes that we see in research using higher-protein diets.

6. You only need the RDA for protein, which is 0.36 g/lb per day.

The recommended daily allowance (RDA) for protein is amusingly small: 0.36 grams per pound body weight.

For a 150-pound adult, that would be 55 grams per day, about 8 ounces of lean meat.

While such a paltry amount of protein might be enough to sustain life, it’s certainly not enough to have achieve optimal levels of health and fitness, or to achieve a superior level of quality of life.

As Bosse and Dixon stated in their JISSN paper:

The “lay” recommendation to consume 1 g protein/lb of bodyweight/day (2.2 g/kg/day) while resistance training has pervaded for years. Nutrition professionals often deem this lay recommendation excessive and not supported by research. However, as this review shows, this “lay” recommendation aligns well with research that assesses applied outcome measures of strength and body composition in studies of duration > 4 weeks.[viii]

 

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Are you confused by other areas of exercise, nutrition and metabolism? To understand fact from fiction,

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Tom Nikkola, CSCS, CISSN, Pn1
Tom is the Senior Director of Fitness Strategy and Business Development at Life Time Fitness. He began his fitness career in 2001 as a personal trainer and played a number of roles at Life Time, including Senior Director of Nutrition and Weight Management. In that role, he helped evolve and develop Life Time’s lab testing, nutritional products, and nutrition coaching services, while also helping to launch the brand Life Time Weight Loss.

Don’t forget this weekend we will be hosting our Brewery Boot Camp at Dry Dock Brewing’s – North Dock location! Great way to head into your Easter weekend with a great workout and some good beer. $10 will get you a total body workout and discounted Dry Dock beer. 

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Don’t miss out on the chance to win prizes and get in shape at the same time!!!

Eventbrite - Lose Your Fatitude - Weight Loss Challenge

This is our 3rd Lose Your Fatitude Weight Loss challenge and we are looking for our next big winners! This time around we will be giving prizes to the Top Male, Top Female and Top Team who lose the greatest percentage of body weight. To register or start your team use the button above or below. For each friend your refer you will receive a FREE nutrition session!

Spring 16 Lose Your Fatitude (1)
Eventbrite - Lose Your Fatitude - Weight Loss Challenge

its a girl

Happy Friday!

This challenge we will be giving prizes for the top Male and Female weight loss winners and top Team! If you would like to participate in the team challenge all you need is 3 friends. What better way to get in shape than with the help of your friends and family. Not enough friends to participate in the team challenge? No worries you can still participate as an individual or we can help you build a team.  Email strengthtrain4life@gmail.com or call 720-810-0230 for more information

Spring 16 Lose Your Fatitude (1)

Eventbrite - Lose Your Fatitude - Weight Loss Challenge

Are you looking to get fit for the upcoming swimsuit season? What better way to do so than through a little competition and have the chance to win prizes.  Checkout our informational video for more details.

 

Eventbrite - Lose Your Fatitude - Weight Loss Challenge

Here is a tasty and quick recipes to keep you on track with your fitness goals!

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Serves 4-5
Prep: 20 minutes
Cook time: 35 minutes

1 Zucchini
1 Yellow Squash
Mushrooms
1 Cup Shredded Mozzarella cheese
1 Cup Cottage Cheese or Ricotta Cheese
1/2 cup Parmesan cheese
1 lbs Italian Sausage
1 pkg Organic Pepperoni
1 Jar Marinara
1 tsp Italian seasoning
2 tbsp Grape seed oil

Preheat oven to 400 degrees. On a skillet cook the Italian sausage until done. Meanwhile, slice the zucchini and the yellow squash in thin slices or use a mandolin to cut. Take cottage cheese, parmesan and Italian seasoning and mix together.  In a 9×9 (it will be tight) or an 9×12 baking pan (you may need another zucchini) place the Grape seed oil on bottom of pan and spread evenly. Place one layer of zucchini/yellow squash on bottom of pan. Follow with a thin layer of cottage cheese mixture, pepperoni, mushrooms and marinara. Top with another layer of zucchini/yellow squash. Follow with Italian sausage, remaining cottage cheese mixture, marinara and cover with mozzarella cheese. Bake in oven for 35 minutes or until cheese is completely melted on top.

Happy Holiday’s from Strength Train 4 Life!  We know the holiday’s come with lots of opportunities to indulge in those amazing homemade sweets. Here is one recipe that can curb that sweet tooth, but keep you healthy at the same time.

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Coconut Macaroons

5 cups Shredded Coconut
4 Large eggs
1/2 cup coconut sugar or sugar
1 teaspoon vanilla extract

Directions: Preheat oven to 325 degrees and line two baking sheets with parchment paper.

In a large bowl using a handheld or stand mixer with paddle attachment, beat the egg whites, sugar, and vanilla together on medium-high speed until foamy and the sugar is mostly dissolved – at least 2 minutes. Fold in the coconut, making sure the coconut is evenly moistened.

Using a large cookie scoop, scoop 2 Tablespoons of the mixture and place onto prepared baking sheet – at least 2 inches apart. Make sure the mounds are very compact and neat, as pictured above.

Bake until lightly golden brown, about 20 minutes. Make sure to rotate the pan to ensure even baking. Otherwise some tops may burn. Allow to cool completely on the baking sheets before enjoying. Cover leftover macaroons tightly and store in the refrigerator for 5 days or 3 days at room temperature. Macaroons freeze well, up to 2 months. Thaw overnight in the refrigerator.

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Zucchini Noodle Skinny Shrimp Scampi

  • Servings: 2-4
  • Time: 20 minutes
  • Difficulty: easy
  • Print

2 Tbsp olive oil
1 pound jumbo shrimp, shelled and deveined
1 Tbsp minced garlic
1/4 tsp crushed red pepper flakes (optional)
1/4 cup white wine
2 Tbsp freshly squeezed lemon juice
2 medium zucchini, cut into noodles
Chopped parsley, for garnish

Place a large sauté pan over medium-low heat. Add the olive oil and heat it for 1 minute. Add the garlic and crushed red pepper flakes and cook them for 1 minute, stirring constantly.

Add the shrimp to the pan and cook them, stirring as needed, until they are cooked throughout and pink on all sides, about 3 minutes. Season the shrimp with salt and pepper and then using a slotted spoon, transfer them to a bowl, leaving any liquid in the pan.

Increase the heat to medium. Add the white wine and lemon juice to the pan. Using a wooden spoon, scrape any brown bits from the bottom of the pan, cooking the wine and lemon juice for 2 minutes. Add the zucchini noodles and cook, stirring occasionally, for 2 minutes. Return the shrimp to the pan and toss to combine. Season with salt and pepper, garish with parsley and serve immediately.

Notes:To cut zucchini into noodles, use a mandolin or spiralizer.

Nutrition Facts
Servings 2.0
Amount Per Serving
calories 455
% Daily Value *
Total Fat 18 g 28 %
Saturated Fat 3 g 14 %
Monounsaturated Fat 11 g
Polyunsaturated Fat 3 g
Trans Fat 0 g
Cholesterol 345 mg 115 %
Sodium 387 mg 16 %
Potassium 1509 mg 43 %
Total Carbohydrate 18 g 6 %
Dietary Fiber 5 g 19 %
Sugars 6 g
Protein 51 g 102 %
Vitamin A 72 %
Vitamin C 179 %
Calcium 22 %
Iron 48 %
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

This recipe was from http://www.justataste.com/2014/07/skinny-shrimp-scampi-zucchini-noodles-recipe/