Trainers Who Teach Tuesday 1/29/13

 

 

Todays lunch brought to you

by chick peas!

I love them and seem to be living off them lately.

This salad adds in roasted peppers

which I could also live off of.

Add in a little (very little) of this

 

I could eat this out of the jar too.

Don't tell my trainer - it's my one indulgence!

 

I like the chick peas and they probably

 provide most of my protien

which I should be switching up.

I've also been throwing kale into everything

which has all sorts of good things

(Including protein) in it. 

Here is a list of high protien vegetable sources

 

Who knew vegetables were so high in protien?

Not Me!

I am not well versed in the balance of

various nutrients so Drew Asbury

offered me some guidelines to share.

 

Starting a basic and easy diet starts

with setting up your micro-nutrients.

40%for protein,

40%for carbs,

20% healthy fats

 We'll start with protein.

The average human needs aprox. 1 gram

 per pound of body weight for muscle retention
and function.

So if your shooting for 110lbs as your goal

you'll need 110 grams of protein a day,

Don't worry its only 4 calories a gram!

 Carbs to start should
be around 1.5 to 2 times your targeted body weight.

 4 calories a gram for carbs too.

 So we're looking at a diet base of 1100 to 1320 calories.

Then we add the
healthy fats those are 10 calories a gram,

the best way to add these fats is by
swapping out Pam and butter and using olive oil instead.

Make sure the majority of fats

come from poly and mono fats not saturated fats.

Now weight gain comes from

 the body getting too much fat and carbs

so those are what we cut
each week so that we slowly change your bodies composition.

Drop the scale and use a tape measure and a mirror.

Also, especially with women,

watch your sodium levels!

Keep them as low as possible.

You would not believe the amount in most
people's daily diet.

Besides health concerns it will make you retain allot of
water and hide all your hard work.

Again I love that Drew can explain this in laymans terms!

I am certainly NOT an expert

and he has already helped me to change things up a bit.

If you would like to get in touch with Drew

You can find him on

Facebook 

or at

Trainers Who Teach

What are you eating?

Happy Tuesday! Patty

 

 

Comments

[Annette]

I always thought of fruits and veggies in terms of fiber, so to realize there is protein too, is good news! I guess I'm on the right track since I've cut back on the fat and carbs!
I've been eating lots of salads and veggies!

[Maryl]

I've just learned to prepare quinoa (super easy) and will start next with lentils...both excellent protein sources!

[LeAnn]

Love chickpeas! Love them in everything, especially hummus. With all of that tahinni in hummus does it count as OK on the fats? Hey, if I don't tell about your HoneyCup mustard will you keep my secret about gorgonzola? Thanks again for passing on all of this good stuff.