Choosing Protein Wisely

Our bodies need protein to build strong bones, muscles, skin, and cells. Because we can’t store protein in our bodies the way we can store carbohydrates, we need to make sure we eat enough protein every day. But is all protein created equal?

Alexa Schmitt, RD, a clinical nutritionist at Massachusetts General Hospital, says that what makes a protein “good” or “bad” is its saturated fat content. Proteins that are high in saturated fats can raise your cholesterol level, which in turn puts you at higher risk for heart disease. Most adults need to eat 40 to 65 grams of protein each day. And though most Americans already eat more protein than they need, we don't necessarily eat enough of the "good" protein. So how can we make smart choices about which sources of protein to choose?

Good Sources of Protein

Here are a variety of protein choices you probably encounter every day:

• Meats. Schmitt says that salami, steak, and chicken with skin are meats that are high in protein but also high in saturated fat. A six-ounce steak, for instance, has almost all the protein you need for one day, but that same steak has nearly 75 percent of your daily saturated fat intake. Does this mean you have to give up your Italian sub sandwiches or Philly cheesesteaks? Not necessarily. Schmitt recommends moderation: “Try to eat these meats only once or twice a week," she says.
• Lean meats. Luckily, there are also leaner choices for die-hard meat eaters. Chicken, turkey, fish, and beef that is 95 percent lean are still high in protein but have less fat, especially the saturated fats that can lead to high blood pressure and high cholesterol.
• Soy. Schmitt says that soy proteins are rich in protein and low in saturated fats. She recommends edamame (baby soybeans) and vegetarian meat alternatives such as soy nuggets and veggie burgers. Look for these in the refrigerator case at your local supermarket. Edamame is usually served lightly boiled and salted, often as a part of Japanese and Chinese cuisine. If you don’t have an Asian specialty market near you, check the freezer section of conventional supermarkets, which sometimes carry edamame.
• Beans, legumes, and nuts. All varieties of beans are good sources of protein and low in saturated fats, Schmitt says. Chickpeas, or garbanzo beans, taste delicious on salads or in hummus, a low-fat dip. Spicy vegetarian chili recipes can be a flavorful alternative to traditional chili. Legumes such as dried peas and lentils can also be used in chili and stews. And nuts, when eaten in moderation, are another good source of protein that is not high in fat.
• Dairy. Dairy products are often overlooked as sources of protein, but they are certainly worth mentioning, says Schmitt. Some dairy products are higher in saturated fat than others. She recommends the low-fat versions of cottage cheese, Greek-style yogurt, and ricotta cheese, not only because of their value as a protein source but because they also make an easy and convenient snack.

In addition to choosing good sources of protein, it can also be useful to plan your meals ahead of time. Advance planning can help you identify the foods that you tend to eat too much of, allowing you to make better substitutions beforehand.

What to Remember About Protein

When choosing protein sources, remember that while you might get the same amount of protein from high- and low-fat options, you run the risk of increasing your blood pressure and cholesterol levels by choosing sources with a higher fat content. Consider leaner cuts of meats and getting more of your daily protein from plant sources to protect your heart.

Copyright © 2015 Everyday Health Media, LLC

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What Is Serum Cholesterol?

Often there exists some confusion about cholesterol, especially since you find some in your body and others in food. There are two types of cholesterol, dietary cholesterol which comes from food, and serum or blood cholesterol which is found in the bloodstream. It is a fatlike substance, but has a different structure from fat and performs different functions in the body. Cholesterol cannot be broken down so the body does not derive any energy from it. Cholesterol does not mix with water, so to be carried in the bloodstream it needs to be combined with fats and proteins, also known as lipoproteins. Lipoproteins carry cholesterol to and from your cells.
Despite its commonly associated bad image, cholesterol performs many essential duties in the body and is a part of every cell in your body. It is a part of some hormones, including sex hormones like estrogen. It is also needed to make bile, which assists the body in absorbing and digesting fat. It even plays a role in bone building by combining with sunlight in your skin to change to vitamin D.
The cholesterol found in your body is produced primarily by your liver, although all cells in your body are capable of making it. If your body makes too much cholesterol, the risk for heart disease and related complications increases. Your body produces enough cholesterol that you do not need to consume additional amounts.

Dietary cholesterol is primarily found in foods and beverages of animal origin. Dairy, meat, fish, eggs and poultry all contain cholesterol. Plants do not produce cholesterol, only animals. Dietary cholesterol is a contributing factor to elevated blood cholesterol levels if too much is consumed. Not all dietary cholesterol becomes blood cholesterol. Furthermore, trans fats and saturated fats are show to have a more significant effect on blood cholesterol levels than dietary cholesterol does alone.

When the terms "good" and "bad" cholesterol are discussed, you are really talking about the two types of lipoproteins carrying cholesterol in your blood, not cholesterol found in food. These terms are associated with risk factors for heart disease. High-Density Lipoproteins (HDL), are considered "good" and linked to lower risk of heart disease. HDL works by removing the "bad" cholesterol from your blood. Low-Density Lipoproteins (LDL) is considered "bad" cholesterol and is associated with a higher risk of heart disease and increased plaque formation in your blood vessels and arteries. Total Blood/Serum Cholesterol is a combination of both HDL and LDL cholesterol. Your food choices do affect LDL levels -- the lower the saturated fat, trans fat and cholesterol in your diet, the lower your LDL blood cholesterol levels will typically be. Triglycerides are a type of fat found in the body that is a result of excess calories consumed. A high triglyceride level combined with low HDL cholesterol or high LDL cholesterol is associated with atherosclerosis, the buildup of fatty deposits in artery walls that increases the risk for heart attack and/or stroke.

The best ways to lower your serum cholesterol, lower LDL cholesterol and raise your HDL cholesterol is through being physically active and consuming a balanced healthy diet. For optimal heart health, make sure your diet includes lots of fiber, omega-3's, polyunsaturated fats, potassium and fruits and vegetables.

To check your Serum Cholesterol levels, ask your doctor to complete a fasting lipoprotein profile. Your Total Serum Cholesterol is calculated by HDL+LDL+20% of your triglyceride level. A score of less than 180mg/dl is considered optimal.

The National Cholesterol Education Program (NCEP) has set the following guidelines for lipids (total cholesterol, triglycerides, high density lipoprotein [HDL], and low density lipoprotein [LDL] cholesterol) in adults ages 18 and up:
TOTAL CHOLESTEROL

Desirable:

Borderline high: 200-239 mg/dL

High: > or =240 mg/dL

The National Cholesterol Education Program (NCEP) and National Health and Nutrition Examination Survey (NHANES) has set the following guidelines for lipids (total cholesterol, triglycerides, HDL, and LDL cholesterol) in children ages 2-17:

TOTAL CHOLESTEROL

Desirable:

Borderline high: 170-199 mg/dL

High: > or =200 mg/dL

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What Your Squat Says About You

By now every lifter knows what A2G means. Ass to Grass baby! Getting low in your squat is crucial if you want to fully engage your glutes and grow that booty you’ve always wanted. It’s also important if you want to get super strong, you know, that extra thing that comes from working out besides just looking good. The squat can be tough for people to master though and once a squatter realizes they can’t increase their weight, they start to wonder what is holding them back. With the help of Golds Gym personal trainer Daneal Jenkins, I’ve comprised a quick run down of what your squat says about you.

The Forward Lean

If you’re leaning forward too much in your squat, where your chest is ever so close to your knees, this means that you more than likely suffer from weak hamstrings and glutes. Compensating for the weakness, you’re shifting the weight to your more dominant muscles, such as your quads and your back. It can be typical for women to use their quads more for leg work given that many fit women tend to have over-developed quads in relation to their hamstrings. Quads tend to work harder to compensate for and overcome the “Q-angle” between the hips and knees. With that said, you also need to make sure you’re engaging your core to keep your back more upright.

Fixes:
Stretch: Hip Flexor Stretch. Mobility in your hips can be crucial when you’re trying to work towards your perfect squat.
Non-Weight Exercise: BW (body weight) Box Squats. These work for allowing you and your body to feel what the proper technique is. When its time to use weight, keep it light at first. Quality over quantity!
Weighted Activity: Start utilizing overhead squats and front squats. It is harder for your body to fall forward when it has to keep the weight on your heels to just stay up.

The Butt Wink

Besides being a super odd name for a weightlifting problem, the butt wink is pretty common amongst lifters and can be seen in almost every type of lifting. It is when the squatter’s back rounds under too early in the squat movement. This means that they are putting undue tension on their lower back and knees and often can’t increase their weights significantly because they will eventually begin suffering from back pain. Now, there is a depth where the wink has to occur, but it is at the very bottom of the squat or the physical location of what A2G implies. The biggest reasons for the “butt wink” are improper squat training, tight hamstrings, and a weak lower back.

Fixes:
Stretch: Hamstring stretching and Adductor Magnus stretching.
Non-Weighted Exercise: Back extensions to strengthen your lower back. Back extensions on a bench, on the floor, in a chair, in the air, ANYWHERE!
Weighted Activity: Ball Squats. Get a Dynamax medicine ball and use that for your squats. Its a deep enough depth that you’ll have to confront your wink, but the ball will force you to keep things unwinked for longer.

Heels Won’t Stay on the Floor

Don’t you just love the feeling of going deep into a squat, only to feel like you’re about to fall flat on your face? While you may think that this goes hand-in-hand with The Forward Lean, let me correct you in that many people fight to keep their balance when they perform squats but can actually keep their chest relatively up. This problem usually occurs because of one tight muscle; the soleus. Yep, even your calfs can be what keeps you from a perfect squat.

Fixes:
Stretch: Soleus stretch.
Non-Weighted Exercise: Single-Leg Balance Reach. It’s a multi-part move so check it out here
Weighted Activity: Single-Leg Squat – grab onto a door frame or a bench to keep yourself steady and hold a DB in the other hand to perform the move.

Knees Falling In

A very large problem for many new squatters is when their knees begin to fall in when they start to have any sort of weight on their back. This is more common for women given that garsh darn “Q angle” again, but can be fixed. It doesn’t only apply to women, as you can often see men suffering from the same affliction once they are topping out on weight too. This is mostly caused by weak Vastus Medialis Oblique (the inner quad) and hamstring. Additionally, you probably need to work the smaller parts of the outside of the knee to help keep everything in line when you’re putting pressure on it. Trust me, the last thing you want to hurt are your knees.

Fixes:
Stretch: Adductor Stretches before you start working out.
Non-Weighted Exercise: Lateral Tube (Band) Walking. You may feel silly going back and forth in your gym with a band around your ankles, but trust me, this is for your own good.
Weighted Activity: Ball Squats with the barbell. The biggest thing you need to remember when pushing up through the squat? “Push knees out!”

Not Going Deep Enough

This the most obvious cardinal sin of squatting that you can make, given that everyone around you can tell that you’re not squatting right. The reasons for why you can’t get lower aren’t so obvious though. If this is something that happens to you, try doing this real quick: stand up in pre-squat position. Squat down so you’re fully sitting in a squat (butt to calfs) and then extend your arms straight out to your sides. If you’re body begins to force itself back or you can’t physically stand back up without assistance, guess what? You’re tight like a tiger chick. Your hip flexibility needs to be worked on, so here’s how:

Fixes:
Stretch (sort of): Foam roll your sartorius, IT band, and hamstrings. I hate foam rolling the way I hate getting shots, it’s such a necessary evil. Except I’m uber tight so it’s more like a necessary satanic devil.
Non-Weight Exercise: Bar Step-overs will help you open up your hips and are a great warm up for squats.
Weighted Activity: Kettlebell Swings. Not only will they work your glutes but they will also assist in your hips opening up and creating more mobility. Mobility doesn’t have to be limited to just stretching, but can be assisted with strengthening as well.

If you quickly skimmed through this, one of the main thing you need to know is to stretch. It is not overstepping to say that a lifters’ lack of mobility and flexibility can be holding them back from being levels better. Don’t forget, there are muscles you don’t even know that can make a break a lift, so take care of them. The foam roller is our best frenemy for tight muscles as well, so you should have one at home. Also, you as a lifter are nothing without a solid core. Ab work is mandatory if you want to increase your weights in order to increase your awesomeness. You don’t need to rock a 6-pack, but your core will keep your chest up, your butt low, and the weight above your head. So make sure you plant your feet, push through your heels, engaged your core and squeeze those glutes during every single rep.

Finally, in case this seems like a lot of work to you and you’re just about over squats, look at the following picture and think, what would Justine Munro do?

© 2014 - Spot Me Girl - All Rights Reserved.

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Abdominal Weight , Lose it Fast - Abdominal weight loss

Is it easy to lose abdominal weight fast? It may be ice bath weight loss that if you are motivated enough to stick to a routine and, in particular, limit food intake of essential nutrients ice bath weight loss while healthy. Even the slightest misstep can cause excess Abdominal weight loss belly fat if you are particularly prone to gaining weight in this area.

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Lunch (mid-morning) should be a mixture of healthy Abdominal weight loss snacks like fruit and Muslim bars (just watch out for high sugar). For lunch consider a risotto and steamed vegetables. Snacks can include fruits or anything that is low in calories oil pulling weight loss. Abdominal weight loss Dinner should be light. You have a great dinner will reduce the chances of getting a good night that your body converts food. It will also cause you to gain weight around the belly, because when you sleep you put on extra weight, Abdominal weight loss your metabolism slows down.

The previous regime leaves little room for hunger and, as such, are less likely to want unhealthy snacks. The abdominal weight loss is not difficult - just follow a smart oil pulling weight loss diet

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