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Tag Archives: Protein

Fit but Overweight…

Fit but overweight? Take a look at your plate. Protein is important, but complex carbs like veggies and beans are key to shedding pounds.

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Sometimes we think that, because we work out, we can eat whatever we want. But research shows that more athletes are overweight than ever before. “One of the potential causes of extra weight among athletes may be the ‘healthy halo’ that athletes tend to put on their food and beverage intake when they are active,” says Amy Jamieson-Petonic, MEd, RD, CSSD, LD, director of wellness coaching at the Cleveland Clinic’s Wellness Institute. “For example, some runners I know feel that they can load up on foods high in sugars, fats and salt because they are running a few miles. Unfortunately, it doesn’t work like that.” Here are Jamieson-Petonic’s tips for staying fit and trim while working out:
• Focus on slow-digesting, or complex carbs like legumes, fruits and vegetables, and 100 percent whole grains. These foods will provide longer-lasting energy, are rich in nutrients, and tend to be lower in calories than stripped carbs, so they’ll help you reach or maintain a healthy weight.
• Load up on fruits and veggies. These foods offer a multitude of vitamins and minerals, plus plenty of fiber for staying power.
• Hydrate. Even slight dehydration (approximately 2 percent) can hinder performance and weight loss. Keep in mind that your body is 60 to 70 percent water, and keep your tanks full for optimum functioning.

source: Cleveland Clinic Wellness

 
 

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Nutritional Bang for your Buck

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Get big nutritional bang for your buck with potatoes, greens and beans. They deliver the most nutrients per penny.

Trying to figure out how to squeeze more nutritious food from your budget? Add potatoes, greens and beans. A cost analysis found that these foods provide the most nutrients per penny and that tubers offer the best nutritional value in the produce aisle. Potatoes are a valuable source of potassium, vitamin C, magnesium and fiber, especially when eaten, after cooling, with the skin. They cost just 11 cents per one-cup serving and are filling to boot. Greens are simply a nutrition powerhouse. Canned or dried beans are an inexpensive and healthful alternative to meat, which is often among the priciest items at the supermarket. “Protein sources like beef, turkey, fish and chicken can be really expensive,” says Amy Jamieson-Petonic, MEd, RD, director of wellness coaching at the Cleveland Clinic, “but if you buy beans and lentils, you’re getting a lot more for your money.” One cup of beans supplies a third of a woman’s daily protein needs.

 
 

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Keep Muscle in tact with Protein-packed Foods

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Keep muscle mass intact! Protein-packed foods like fish, chicken, tofu and egg whites help stave off age- or diet-related muscle loss.
Dieting can make you lose muscle as well as fat. To help prevent muscle loss, fill your plate with leucine-rich protein. Leucine is an essential amino acid that can help you burn fat while maintaining lean muscle tissue. Because the human body cannot manufacture leucine, you must get it in your diet. Great sources of leucine are fish, tofu, egg whites fish and chicken.

 

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