The Strength: Nutrition tips... Are you eating enough protein?

Wednesday, April 27, 2011

Nutrition tips... Are you eating enough protein?

I think as women, we shy away of eating protein. Too much like a guy thing. Salad, is more feminine... Some people automatically think "Adkins diet". Some people aren't sure what a protein is! So...how much protein should you have on a daily basis?

Women should shoot for, on average, about 100 grams a day. I know that you are saying ...What?! If you eat 5-6 small meals a day, your protein amount adds up quickly!

Lean Protein like chicken breast, turkey, fish, sea food, lean beef, lean pork and of course eggs. Now there is always tofu, legumes, nuts, Greek yogurt and edemame for those of you who are vegetarian (or not).
Example of some good protein sources are:
Chicken Breast 5oz 150 calories, 27.5g protein
95% lean Ground Beef 4oz 185 calories, 29.2g protein
Ground turkey breast 4oz 150 calories, 22g protein
4 large egg whites 69 calories, 14.4g protein (I always go for the egg whites...less calories, more food!)
2 whole eggs 154 calories, 12.5g protein
0% Greek yogurt 1 cup 120 calories, 20g protein
Almonds 1oz 164 calories, 6g protein

So if you ate this sample menu...4 egg white omelet for breakfast, 1 cup Greek yogurt and fresh fruit for your snack, chicken wrap for lunch, an apple and 1oz almonds for another snack, a turkey taco salad for dinner and a green strawberry goodness smoothie for another snack before bed... You would have consumed about 116 grams of protein for the day! You were not a bit hungry either...in fact pleasantly satisfied! Wouldn't that feel great?!

Discipline is remembering what you want.

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Motivational Quotes

You must act as if it is impossible to fail.
Life isn't about finding yourself. Life is about creating yourself!
Happiness is an attitude. We either make ourselves miserable, or happy and strong. The amount of work is the same.
Whether you think you can or you think you can't, your probably right!
If you are sick of starting over, you have to stop quitting
You won't fail if you're not perfect, you'll fail if you're not committed to improving yourself slightly each day.
We can reverse years of damage to our bodies by deciding to raise our standards for ourselves, then living differently. Old wounds heal, injuries repair, and the whole system improves with just a few changes in what we put into our bodies and how we move them.
Failure is not fatal; failing to change will be."
Food for Thought: The starting point of all achievement is desire. Keep this constantly in mind. Strengthen Your Desire! Weak desires bring weak results, just as a small amount of fire makes a small amount of heat.
Success is not a race, be patient.
It's not about how good you are, but how bad you want it!
Only those who risk going too far can possibly find out how far one can go..."
"Never trade what you want the most for what you want at the moment"
"Success is not a place that we aspire to, it is a process in which we live by. Often the only ingredient being the ability to not quit"
Be specific in what you want, and use specific words. Empower yourself, and become the person you dream about
That which we persist in doing becomes easier to do; not that the nature of the thing itself is changed, but that our power to do is increased."
The odds of hitting a target go up dramatically when you aim at it." ~Mal Pancoast
At the beginning of any task, more than anything else, your attitude will affect it's successful outcome.
Do or do not. There is no try.~Yoda
Nothing in the world is worth having or worth doing unless it means, effort, pain, difficulty.
Focus on where you want to go, not on what you fear."
There is no one giant step that does it. It's a lot of little steps."
Start doing what's necessary, then do what's possible, and suddenly you'll be doing the impossible!
"My life tomorrow will be the result of my attitudes and the choices I make today."
People often say that motivation doesn't last. Well, neither does bathing, that's why we recommend it daily. Zig Ziglar
"Clear your mind of can't." ~Dr. Samuel Johnson
"Any experience can be transformed into something of value. Everything depends on the way you look at things. You cannot have the success without the failures.
What are stumbling blocks and defeat before you, can be stepping stones to victory if you remain determined.
Listen closely: the only time it's too late to change yourself is when you're dead. Until then, you're simply making excuses or lying to yourself.
If you keep doing what you've always done, you'll get what you've always got!
"Failure is the opportunity to begin again more intelligently". ~Henry Ford
What we think or what we know or what we believe is, in the end, of little consequence. The only consequence is what we do. ~ John Ruskin
Your goals, minus your doubts, equal your reality." ~Ralph Marston
One definition of insanity is: Doing the same thing again and again and expecting a different result.
"If we defend our habits, we have no intentions of quitting them."
Your past does not equal, nor does it dictate, your future
Do you choose to simply know the path, or do you choose to walk it?
Your body keeps an accurate journal regardless of what you write down...
When one approach is not working to reach the desired goal, that's not a reason to abandon the goal. Instead, it is time to devise another approach."------Ralph Marston
Discipline is remembering what you want.
Knowing is not enough, you must apply.
Make the decision, then do something - no matter how small - toward accomplishing what you want.
Don’t live down to expectations. Go out there and do something remarkable. ~Wendy Wasserstein
Food for Thought: The starting point of all achievement is desire. Keep this constantly in mind. Strengthen Your Desire! Weak desires bring weak results, just as a small amount of fire makes a small amount of heat.