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Thanks, Dagny!

Eat Your Protein And Build Muscle

Posted: 13 Mar 2009 06:41 AM PDT
Notice I said to eat your protein to build muscle....I have always said to get your nutrition mainly from food...there's plenty of protein in the foods we eat...Good food sources for protein are:

lean beef, lean chicken, fish, eggs, milk, cottage cheese, yogurt, cheeses, beans, peas, nuts and seeds. If you are vegetarian, there are plenty of protein food sources for you.

Include protein in every meal....it helps you stay fuller for a longer period of time (it digests more slowly) which will help you eat less...this is important to help you achieve fat loss and weight loss goals.

I've never done the protein drink thing but there are those who swear by it. I know one thing for sure---whole, natural foods work best for your body and you will save alot of money by not buying supplement drinks.....BESIDES, FOOD TASTES BETTER AND ONE REASON I EAT IS TO ENJOY THE TASTE!

Your body needs a steady supply of protein to repair and build muscle tissue, especially after a tough weight training workout...so, how much daily protein do you need? Here's a good guide to follow:

Daily protein needs should be calculated according to body weight (not by percent of calories). Daily protein targets (grams per pound of body weight) are:

Sedentary adult, 0.4
Recreational exerciser, adult 0.5-0.75
Competitive athlete, adult 0.6-0.9
Growing teenage athlete 0.8-0.9
Adult building muscle mass 0.7-0.9
Maximum usable amount by adults 0.9 (your body will excrete excess protein)

For example, if you weigh 190 pounds and want a high protein intake (0.9 gms/lb), you'll need 171 grams of protein. Protein should be eaten at least every 3-4 hours to insure adequate supply during the day. Your night meal should be comprised of slowly digesting protein (such as lean meats) that will give a constant release of amino acids into your system overnight.

Of course, hydration is also very important for your muscles. Drink daily about a half an ounce of water for every pound of body weight (180 pound person would drink 90 ounces).

EAT your protein!

How to Survive Girl Scout Cookie Season Those amazing cookies are everywhere and will bust your diet in a heartbeat. How do you make it through? Here's some advice. Also See: • 10 Ways to Eat Better for Less • Hey Dieters -- Dairy is Your Friend! • 'Bad' Foods That Do Your Diet Good

Quick and Easy Stress Relievers
Everyone knows that exercise is a great way to relieve stress, but what if you don't have time to hit the gym? There are things you can do for your health, even when you're short on time.
Try our 2-minute muscle relaxation routine for a quick mental rejuvenation.

- March 14

7 Comfort Foods That Are Good for You
Feel Better While Staying Healthy

Comfort - A condition or feeling of pleasurable ease, well-being, and contentment.

Food - A substance you consume to produce energy, stimulate growth, and provide nourishment.

Put these two words together and people dream of fudge sundaes, turn to pot pie for pick-me-ups and fall prey to many other kinds of eating rituals. This is the power comfort foods hold. Unfortunately, it seems that most comfort foods console us with extra fat, calories and other ingredients that lack great nutritional value. But not all comfort foods are made this way. Here are 7 Comfort Foods that are actually good for you. Check 'em out...



Read Entire Article

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You're Not Perfect So Stop Trying To Be
Don’t get me wrong – doing things to the best of your ability is a good rule of thumb. But some people take this motto to an unhealthy extreme. Seeking perfection is not only unrealistic, but it’s also a huge burden to carry. Perfectionists may start out with the best of intentions – wanting to better themselves or their situation – but they end up becoming control freaks. When something minor goes wrong, they feel like it’s the end of the world. This creates an obscene amount of stress that’s enough to drive anyone batty! If you fall into the trap of perfectionism, especially when it comes to your body, you need to learn to accept your imperfections. Maybe you compare yourself to glossy photos of supermodels. Guess what? They’re airbrushed to look perfect. Away from the pages of magazines, they have imperfections, problem areas and bad hair days just like everyone else. So, remember: Nobody’s perfect… and that’s the beauty of it.


Your coach,
Jorge Cruise

Say Good-Bye To Yo-Yo Diets
You’re “good” one day and “bad” the next, so you’ll have to be “really good” the day after that to make up for the “bad” day. This sort of thinking will make your diet feel like a rollercoaster ride of indulgence and deprivation. Yo-yo dieting, as it’s called, is not only a terrible thing to inflict on your body, it’s also a one-way ticket to weight gain. Yo-yo dieting can confuse your body beyond repair, making it harder for you to lose weight. One study published in the International Journal of Obesity found that adults who follow a balanced diet are 150% more likely to be at a healthy weight compared to dieters who follow the yo-yo routine. Smarten up and start treating your body like the amazing machine it is. Eat frequently throughout the day and choose healthy foods. If you do indulge, plan to spend some extra time at the gym to work off the extra calories instead of starving yourself the next day to “make up” for it. Say goodbye to yo-yo diets and hello to a slimmer you.

Roasted Asparagus with Pine Nuts

Roasting is one of the easiest and tastiest ways to cook asparagus. Here we give it an extra flourish with a quick sauce of reduced balsamic vinegar and a sprinkling of toasted pine nuts.

Ingredients:

2 tablespoons pine nuts
1 1/2 pounds asparagus
1 large shallot, thinly sliced
2 teaspoons extra-virgin olive oil
1/4 teaspoon salt, divided
Freshly ground pepper to taste
1/4 cup balsamic vinegar

Preparation:
Preheat oven to 350° F. Spread pine nuts in a small baking pan and toast in the oven until golden and fragrant, 7 to 10 minutes. Transfer to a small bowl to cool.
Increase oven temperature to 450° F. Snap off the tough ends of asparagus. Toss the asparagus with shallot, oil, 1/8 teaspoon salt and pepper. Spread in a single layer on a large baking sheet with sides. Roast, turning twice, until the asparagus is tender and browned, 10 to 15 minutes.
Meanwhile, bring vinegar and the remaining 1/8 teaspoon salt to a simmer in a small skillet over medium-high heat. Reduce heat to medium-low and simmer, swirling the pan occasionally, until slightly syrupy and reduced to 1 tablespoon, about 5 minutes. To serve, toss the asparagus with the reduced vinegar and sprinkle with the pine nuts.
Nutritional Information:

Per serving
Calories 112 kcal
Calories From Protein -
Calories From Carbs -
Calories From Fat -
Carbohydrates 12 g
Dietary Fiber 4 g
Fat 5 g
Saturated Fat 1 g
Monosaturated Fat -
Polysaturated Fat -
Protein 5 g
Potassium 491 mg
Sodium 150 mg
Iron -
Cholesterol 0 mg
Folic Acid -
Nutritional Bonus:

Per serving
Vitamin C (30% daily value),Vitamin A (20% dv).

Tone Your Back With A Swiss Ball Row
Today I want you to ditch your same-old, tired workout and try a new exercise: The Swiss ball row. It’s an advanced exercise that may feel a little awkward at first, but I promise it’ll yield great results. Your lower back muscles, called latissimus dorsi, will firm up in no time with this fun move.


Step 1: Hold a pair of dumbbells and straddle the ball at your waist. Raise your head and chest, creating a slight arch in the back.

Step 2: Breathe slowly and rhythmically as you pull the dumbbells up and back toward your body in a rowing motion through a count of 10 seconds. Hold and squeeze your shoulder blades together at the maximum tension point for 2 seconds.


Step 3: Return to the starting point through a count of 10 seconds.


Step 4: Repeat three times without resting.


Your coach,
Jorge Cruise