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Women and Protein
Posted by Dana Ward on 3/8/2012
to Events
 
One thing I notice with many of our female clients, is that they do not eat enough lean protein through out their day. A new study just came out in the Journal of Nutrition that states the prior recommendations of 0.36 grams of protein per pound of body weight is "grossly" inaccurate for women who are lifting weights. And, yes, this includes the women in our boot camps, because in every class, you are lifting weights, and some of you, pretty darn heavy weights! The body simply needs more protein to build and maintain muscle mass and to produce enzymes in the body that are key to building your metabolism. Did you know, if you are trying to lose weight, eating more protein in your diet will help the process? Protein takes longer to digest, therefore; increasing your energy expenditure. It is harder to digest so it will stay with you longer, keeping you feeling more full for a longer period of time compared to carbohydrates. Not that carbohydrates are bad, but we are talking protein here. So, how much protein should you ladies be eating? About 0.8- 1 gram per body weight every day is a safe estimate for most women to maintain and build muscle. And, building lean muscle is crucial to your fat loss success! Ladies, aim for 5-6 servings a day at around 20-30 grams of protein per small meal. You can do it! Our meal plans outline different types of proteins that you should be eating through out your day. Eat more lean protein, and see you at camp!
Healthy for you Pumpkin Seeds!
Posted by Dana Ward on 11/6/2011
to Events
Pumpkin Seeds; a Nutrition Powerhouse  Now that Halloween is behind us, you may be wondering what to do with the all pumpkins you bought. Rather than tossing them out, I suggest you carve the pumpkins and save the seeds. Pumpkin seeds are a nutrition powerhouse. Packed with vitamins, minerals, protein, and monounsaturated fats, pumpkin seeds are among the list of the top superfoods. They are extremely versatile and offer a variety of health benefits. Incorporating pumpkin seeds in to your daily diet is sure to make you healthier. But be careful, don’t get overzealous, a 1/4 cup has about 180 calories. You should be mindful of your portion size. Here are a few of the many health benefits that pumpkins seeds have to offer.
Fight osteoporosis with high levels of Zinc.
Lower LDL (bad) Cholesterol and reduce the risk of certain cancers with high concentrations of phytosterols.
Relieve anxiety with abundance of tryptophan.
Ease arthritis with anti-inflammatory properties.
Promote good prostate health with carotenoids found in the seed.
You now have a few good reasons to keep your pumpkins seeds around, but you may not know what to do with them. The most popular way to eat pumpkin seeds is to roast them. Roasting them makes them easier to digest and can lend to more flavor when spices are added. However the seeds to loose some of their valuable nutrients when heated. Pumpkin seeds are most nutritious when eaten raw. Eating the seeds raw is your best bet for a wholesome snack. Here are a few simple ways incorporate this heart-healthy seed into your daily mix.
- Eat them plain with a little bit of sea salt.
- Add them to whole grain cereal.
- Bake them into breads, muffins and cookies .
- For an extra crunch, sprinkle them on salad
Stir them into plain low-fat Greek yogurt.
- Get creative and use them as a topping low fat ice cream.
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