“P-Pu-Puh…PROTEIN!”
Per Precision Nutrition:
The P-Pu-Pu-POWER of PROTEIN and why you need it!
Ø Protein helps build and repair almost every tissue in our bodies — including our muscles and bones.
o Concerned about healthy aging and your bone density? Protein is your friend. Oh yeah, and enjoy the luscious hair, skin, and fingernails too.
Ø Protein helps synthesize important hormones, including hormones that make us happy and relaxed.
Ø Protein supports our immune system.
Ø Protein boosts our metabolism; it helps us lose fat and stay lean for life.
Ø Protein helps us feel fuller, longer.
o Remember our Super Habit #2: Stop eating at 80% full. Protein makes this habit MUCH easier!
What are protein-rich foods?
Here are your high-protein sources again:
Ø Lean meat such as beef, pork, wild game
Ø Poultry such as chicken or turkey
Ø Fish & seafood such as shrimp or scallops
Ø Eggs & egg whites
Ø Cottage cheese or strained plain Greek yogurt (such as Fage)
Ø Protein powder such as whey, egg, vegetarian blends, etc.
Ø Cooked lentils or beans
Ø Tempeh or tofu
Ø Veggie burger
* What makes these particular foods so great? Well, each has at least 15-20 grams of protein per serving. (If you opt for a veggie burger, double-check the label to make sure it's got enough protein.)
Does this mean you have to start weighing your food or counting every measly gram of protein?
Nope. Remember, here at PN we like to make things simple. Which is why we have an easy method for getting the right amount of protein at every meal.
“Hand-y Portions”
Look at the palm of your hand. That's a serving of protein.
Note: If you're using protein powder, just follow the suggested serving size on the label.
Remember to eat slowly. And eat to 80% full, then stop... even if you haven't finished all your protein yet.
Handy tip! Having a solid serving of protein with breakfast will help control your appetite all day long. (Imagine... no more afternoon or night time munchies! That's the power of protein.)
Building a Protein-Rich Menu
Here are some ideas:
Eggs
Eggs are a convenient, versatile, high-quality source of protein and valuable nutrients. And they go with darn near everything. Whether scrambled or made into something fancier such as a frittata or an omelet, eggs offer a great way to use up leftover veggies or other protein in your fridge.
Stir-fry
Got veggies? Got meat, poultry, fish, seafood, or tofu/tempeh? (Heck, you can use eggs too. Why not?) Got 10 minutes? Got a utensil to stir with? Then you’ve got a stir-fry! Swap some seasonings, throw in some salsa, and maybe some black beans, and you've got Mexican.
On the grill
Fire up that outdoor grill or oven broiler and slap some protein down. We recommend seasoning it first with things like salt, pepper, fresh herbs, citrus, or any other low-sugar sauce. Get creative! Try grilling it straight up, or getting fancy with skewers, satay, and kebabs.
Wrap it up
Here’s a quick 4-step plan for protein:
1.Grab some protein (see the list above).
2.Grab some veggies.
3.Grab a little sauce such as hummus, hot sauce, salsa, guacamole, or whatever else you like.
4.Wrap it all up.
For an extra hit of vegetables, try lettuce or collard green wraps instead of a flatbread or tortilla wrap.
Top a salad
Got a salad? Great! Dump some protein on top!
Soups and stews
Whether it's curry in a hurry or a slow-simmering winter stew, plop a bunch of toasty stuff in a bowl and enjoy.
**Stay tuned for next time when we discuss more about WHAT to eat…AND DON’T FORGET YOUR 2 SUPER HABITS… Eat slowly and stop at 80% Full!**
Please feel free to email me with any questions regarding nutrition and/or exercise!
Hayley Jones, BS, CSCS, PN1
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