In a study in "Nutrition Metabolism", dieters who increased their protein intake to 30% of their diet ate nearly 450 fewer calories a day, and lost about 11 pounds over the 12-week study without employing any other dietary measures.
Protein helps you feel full and helps repair and strengthen muscles. Experts also say that you should eat around 1 gram of protein for every pound of body weight you weigh. For example, if you weigh 140 pounds, then you should ideally be consuming around 120-140 grams of protein DAILY. This is a huge number, however, and I always fall short on it, even when supplementing my diet with powdered whey protein shakes. So, while I have not figured out how to eat so much protein everyday, experts still say it's very beneficial to our bodies, especially to those of us trying to lose fat and gain muscle.
Get lean protein from good sources such as: eggs, lean red meat, poultry, low-fat dairy products like milk, cottage cheese, and yogurt, and beans (like pinto, black, and kidney beans).
So eat plenty of lean protein, but also don't forget about energizing carbs from whole grain sources like whole wheat bread, quinoa, couscous, and pastas! Whole grain, complex carbs provide your body with heart-healthy whole grains, and intestinal-health-boosting fiber!
September 21, 2010
September 14, 2010
Folic Acid: Not Only For Pregnancy!
Folate is a B vitamin that helps create new cells in your body. As most of you probably know, it is strongly recommended by almost everyone that a pregnant woman take lots of Folic Acid during her pregnancy. Folic Acid is a synthetic form of Folate, found in dietary vitamins & supplements. Folic Acid helps prevent birth defects, and helps the health of the heart.
Recently, folate has also been linked to better hearing & preventing hearing loss with age. A recent study found that people with low levels of folate in their blood had a 36% higher risk of developing hearing loss because of getting older. This is good news, since hearing loss is such a common occurrence in the elderly!
Folate is found in healthy foods like green leafy vegetables, chickpeas, & lentils. You can also find it in supplements as folic acid. Experts suggest that all women of child-bearing age (and not just pregnant women) should be taking a folic acid supplement.
Recently, folate has also been linked to better hearing & preventing hearing loss with age. A recent study found that people with low levels of folate in their blood had a 36% higher risk of developing hearing loss because of getting older. This is good news, since hearing loss is such a common occurrence in the elderly!
Folate is found in healthy foods like green leafy vegetables, chickpeas, & lentils. You can also find it in supplements as folic acid. Experts suggest that all women of child-bearing age (and not just pregnant women) should be taking a folic acid supplement.
Shameless Self-Promotion
Here's a shameless self-promotion from me to you:
I am getting ready to launch a hand-made product line on Etsy.com, an online, hand-made goods marketplace.
I have been knitting reusable coffee sleeves!!!
They are:
Stretchy
fit all "to-go" coffee cup sizes
Eco-Friendly & Reusable
Hand-made by myself
Machine-Washable
These are designed to be used instead of those cardboard or paper coffee sleeves that come on to-go coffee cups, like ones you'd get at Starbucks. This will help cut down on waste, and will reduce the impact on the environment. The coffee sleeves are made to keep your hand cool while holding a hot coffee drink. I may also be able to do custom orders!
My coffee sleeves are made with multi-colored yarn (everything from acrylic, to cotton, to merino wool), and thus are all different colors. I also have some "guy" colors, like blues & grays.
I will post pictures of my coffee sleeves soon, and will also give you my site address at Etsy.com, once I get it all set up.
For now, please feel free to contact me @ relawshe@gmail.com to ask me questions or put in an order!
These reusable, knitted coffee sleeves will be perfect for fall & winter!
I am getting ready to launch a hand-made product line on Etsy.com, an online, hand-made goods marketplace.
I have been knitting reusable coffee sleeves!!!
They are:
Stretchy
fit all "to-go" coffee cup sizes
Eco-Friendly & Reusable
Hand-made by myself
Machine-Washable
These are designed to be used instead of those cardboard or paper coffee sleeves that come on to-go coffee cups, like ones you'd get at Starbucks. This will help cut down on waste, and will reduce the impact on the environment. The coffee sleeves are made to keep your hand cool while holding a hot coffee drink. I may also be able to do custom orders!
My coffee sleeves are made with multi-colored yarn (everything from acrylic, to cotton, to merino wool), and thus are all different colors. I also have some "guy" colors, like blues & grays.
I will post pictures of my coffee sleeves soon, and will also give you my site address at Etsy.com, once I get it all set up.
For now, please feel free to contact me @ relawshe@gmail.com to ask me questions or put in an order!
These reusable, knitted coffee sleeves will be perfect for fall & winter!
Birth Control Heaven???
Hi y'all!
So, I recently saw my Ob-Gyn about the issues I was having with the Depo-Provera shot. When I told her that I'd gained about 25 pounds in the past 2 years while on the Depo, her eyes got really big and she was like "Whoa!" She was understandably shocked, because she knows about my fitness goals and how much I exercise and run. So she never expected the Depo to make me gain so much weight, especially when I have been working so hard to lose it.
Anyway, to make a long story short, she prescribed Yaz to me, which I think all of us have heard of. After doing lots of online research before my appointment, I had several "key words" to tell her and ask her about. I wanted a "low-dose", "monophasic" birth control pill. Immediately after I said this, she said that Yaz is indeed such a pill and she highly recommends it. She herself has taken Yaz for the past 3 years and she loves it, which is encouraging.
The important thing is that Yaz has NO WEIGHT GAIN associated with it! So that got me thinking, "Well what the heck? Why haven't I been on Yaz this whole time?"
But the answer to that question is, of course, that I wanted to try the every-three-months Depo shot because of the convenience. I also have a difficult time swallowing pills, so the Depo seemed like my best option. And my doctor told me that birth control pills are tiny anyway, so that shouldn't be a concern.
My dose of Depo will last until the first week of October, so I do not have to start taking Yaz until a few days before the Depo wears off. I have such high hopes for Yaz, and I hope I won't be disappointed. But, if Yaz does not work out for some reason, I know I have other good options to try. Thus I am hopeful.
So, I recently saw my Ob-Gyn about the issues I was having with the Depo-Provera shot. When I told her that I'd gained about 25 pounds in the past 2 years while on the Depo, her eyes got really big and she was like "Whoa!" She was understandably shocked, because she knows about my fitness goals and how much I exercise and run. So she never expected the Depo to make me gain so much weight, especially when I have been working so hard to lose it.
Anyway, to make a long story short, she prescribed Yaz to me, which I think all of us have heard of. After doing lots of online research before my appointment, I had several "key words" to tell her and ask her about. I wanted a "low-dose", "monophasic" birth control pill. Immediately after I said this, she said that Yaz is indeed such a pill and she highly recommends it. She herself has taken Yaz for the past 3 years and she loves it, which is encouraging.
The important thing is that Yaz has NO WEIGHT GAIN associated with it! So that got me thinking, "Well what the heck? Why haven't I been on Yaz this whole time?"
But the answer to that question is, of course, that I wanted to try the every-three-months Depo shot because of the convenience. I also have a difficult time swallowing pills, so the Depo seemed like my best option. And my doctor told me that birth control pills are tiny anyway, so that shouldn't be a concern.
My dose of Depo will last until the first week of October, so I do not have to start taking Yaz until a few days before the Depo wears off. I have such high hopes for Yaz, and I hope I won't be disappointed. But, if Yaz does not work out for some reason, I know I have other good options to try. Thus I am hopeful.
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