Your Protein Cheat Sheet - How to Get it all in! Plus...Boot Camp Continues...Watch for New Dates!
Are you cutting calories in addition to working out in order to shed those pounds? Good for you! But odds are, it's back-firing on you. That's because when we cut calories, we tend to eat things like simple green salads, only to feel ravenous an hour later. What's the deal? You're lacking protein - the underestimated closer of the weightloss negotiation! It keeps you feeling fuller longer, which you've probably heard before. But the thing is, most of us (especially women) tend to think that consuming protein means we have to shovel chicken, meat or fish in our mouths on a constant basis. Not true! While those are all good sources, some of the best protein choices are dairy foods, beans, and nuts.
Well that's all well and good, but how much protein do you need to take in every day in order to reap the benefits? Good question! One that I have gladly and happily (in my health-obsessed fashion) found the answer to and will post for you here! Take a look at this protein cheat sheet and print it out if you need to reference it. If you work out consistently (5-6 days/week), aim for 90 grams a day (that's a lot, but it's essential!) and women ages 25 to 50 should consume 50 grams at a minimum per day. Women over 50 years old, aim for 40 to 50 grams, and men should aim for at least 88 grams per day - more if they're very active. If you use this cheat sheet and practice getting your minimum protein requirement in every day (and also pay attention to the serving sizes that I've called out), you could lose up to 10 pounds in eight weeks! So belly up to the protein bar!
Roasted chicken breast (3 ounces): 26 g protein, 140 calories, 3 g fat
Beef sirloin (3 ounces, trimmed of fat): 22 g protein, 177 calories, 9 g fat
Cottage cheese, 1% fat (4.4 ounces): 15 g protein, 89 calories, 1 g fat
Kidney beans (one-half cup): 7 g protein, 108 calories, 1 g fat
Cheddar cheese (1 ounce): 7 g protein, 114 calories, 9 g fat
Almonds (1 ounce, about 22 nuts): 6 g protein, 169 calories, 15 g fat
Egg, hard-boiled: 6 g protein, 78 calories, 5 g fat
Yogurt, Dannon Light & Fit for example (6 ounces): 5 g protein, 60 calories, 0 g fat
New Boot Camp Dates/Locations to be Revealed Soon!
Summer boot camp in Boise has been such a success that Poise is expanding out to Eagle as well! I am currently searching for facilities in both Eagle and Boise to host fall and winter boot camp programs and will be posting the new dates and locations SOON! So keep your eye out for the exciting news! One camp will most likely remain in the dowtown area of Boise and will stay as 3 days/week for 4 weeks; the other will be as central as possible to the Eagle/Meridian natives and be held Tuesdays and Thursdays for 6 weeks. Unfortunately our summer is coming to an end soon so the program will have to move indoors until spring. However it will be loaded with fun and effective workouts like always! Hey, who said working out has to feel like you're actually working?! Both camps are slated for the end of September but if you're interested please let me know ASAP so you don't lose your spot! Yep, it's that big of a deal!
Have a happy and healthy Labor Day weekend!