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People say to me all the time…
“Just tell me what to do!”
There is such an abundance of information out there that says, “don’t do that” “no – don’t eat that” “here’s the mistakes…” , “here’s the food traps to avoid…” and on and on.
And that may leave you feeling overwhelmed with what you shouldn’t do…but now, what DO you do?
One of the foundational elements that I teach my patients to create great health is getting plenty of protein into your daily plan.
I recommend eating a serving of protein every 2-3 hours.
A serving of protein is 2-3 ounces. There are some great reasons why this recommendation shows up in so many programs.
When you eat the correct amount of protein you will…
People lose weight, or maintain their healthy weight, better if they keep their protein intake in this target range. You can always have more protein.
In fact, for most people, the more protein you eat, the more weight you lose.
Getting the right amount of protein is most important – the exact number of calories isn’t as important as getting enough protein to protect your body’s muscle mass and control your appetite.
Complement this with lots of green and non starchy vegetables and you’ll be well on your way to maintaining a healthy weight throughout the holidays and beyond.
The easiest way to eat more protein to stay ahead of your hunger and stay in balance is to use this list for your protein serving choices.
Here’s a handy list to use for your protein serving choices.
More helpful Info…
Meat has about 7 grams of protein per ounce.
One egg white has about 5 grams of protein.
Three ounces of tofu has 6 grams of protein.
BREAKFAST: Here are a couple of my favorite options…
Breakfast is a funny meal, especially in America.
The traditional farm breakfast, 2 eggs over easy, bacon, hash browns and toast harkens to a time when people actually worked on a farm.
Even the popular oatmeal or one of the many breakfast cereals are not much better than eating candy bars, by the time they are dressed up with fruit, milk and whatever.
I’m not even mentioning bagels and pastries, a big sugar rush but a diet disaster.
So, we know that eating breakfast sets you up to eat better and feel better and even work better all day.
It’s been shown in a variety of studies that kids who eat breakfast do better at school and those who eat a high protein breakfast actually have better behavior, too. (try it, you just might like it)
But breakfast options may seem limited.
In some countries it is typical to start with a simple meal of broth and a little meat. For me, if I have the time to cook and want something more substantial, I make an omelet with 3 egg whites and 1 yolk (less fat that way) and add all manner of vegetables, depending on what ‘s around.
I like red pepper, green onion and mushrooms, spinach mushrooms and onions or avocado tomato and salsa. These are so good that we sometimes have breakfast for dinner, too.
My favorite quick go-to is a protein shake.
The key here though, is not to put a bunch of stuff into the shake but rather keep it simple with a quality, nutritious protein powder mixed with water.
This is what we look for in an ideal protein powder.
For my patient’s convenience, I carry a wide selection of protein shakes that are hand picked from a variety of sources and engineered to help people eat less and manage their weight.
For more information, or to order any of our favorite protein powders, call my office and speak to Nicole at 415-897-9800 or email us at email@example.com.
Another option that I recommend is Vega Smoothies, available in most Whole Food stores and online. These are all natural and work well, too.
LUNCH OR DINNER: Two of my Favorite Recipes…
In a large heavy bottomed soup pot, bring all ingredients, except lemon juice or vinegar, to a boil. Lower heat and simmer 1 hour. Remove chicken parts or soup bones. Shred chicken and return to pot. Add lemon juice or vinegar. Adjust seasonings to taste. Enjoy!
Makes 8 servings.
This recipe provides a delicious way to load up on lean protein and enjoy a warm, hearty meal.
Saute the onions in the olive oil. Add turkey and thoroughly cook. Add all remaining ingredients. Allow to simmer at a low heat for at least ½ to one hour. Great served with a green salad!
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