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PTI Nutrition

Archive for February, 2014

Exercise and Weight Loss

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There is no need to lose weight before beginning to strength train, because it will actually help with weight loss! Muscle is more metabolically active than fat. So, by strength training you gain muscle and increase metabolism, making it easier to burn fat!

Making Protein Work for You

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Eat lean protein with every meal!

What is lean protein?

  • Lean meat such as beef, pork, wild game
  • Poultry such as chicken or turkey
  • Fish & seafood such as shrimp or scallops
  • Eggs & egg whites
  • Cottage cheese or strained plain Greek yogurt (such as Fage)
  • Protein powder such as whey, egg, vegetarian blends, etc.
  • Cooked lentils or beans
  • Tempeh or tofu
  • Veggie burger

Why eat more lean protein?

  • Protein helps build and repair almost every tissue in our bodies — including our muscles and bones. (That’s important for building a superhero body.)
  • Protein helps synthesize important hormones, including hormones that make us happy and relaxed.
  • Protein supports our immune system.
  • Protein boosts our metabolism; it helps us lose fat and stay lean for life.

How much? The palm of your hand.

Now do it!

 

Healthy Meal for Weight Loss

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You are absolutely going to love this soup. So easy to make and so delicious!

 

By using flavorful ingredients, like roasted red bell peppers and white bean hummus, this soup tastes like you slaved over it all afternoon– but really takes less than 20 minutes to throw together. This recipe is a great way to fit some quinoa into your diet. Quinoa is a protein-packed seed that is considered a “super food”. It’s s a complete protein, containing all 9 essential amino acids, and is gluten free.
Servings: 5

Here’s what you need:

  • 1 cup roasted red bell peppers
  • 3/4 cup white bean hummus
  • 2 cups chicken stock
  • 1/2 cup cooked quinoa
  • 1 cup shredded rotisserie chicken
  • 1/2 teaspoon of salt and pepper
  • 2 Tablespoons parsley, chopped
  • 1 Teaspoon of Tabasco Chipotle Sauce
  1. Take 1/4 cup of the roasted red peppers, slice into strips and set aside.
  2. Place the remaining red peppers in a blender along with the hummus and chicken stock. Blend until smooth.
  3. Transfer to a medium saucepan. Add the quinoa and chicken. Season with salt and pepper and Tabasco.
  4. Bring to a boil.
  5. Ladle the soup into bowls and garnish with the slices of red pepper and chopped parsley.

Nutritional Analysis: One Serving equals: 248 calories, 11g fat, 644mg sodium, 14g carbohydrate, 3g fiber, and 20g protein

Best Weight Management Tips

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So the burst of motivation from your New year’s resolutions has expired. Now what? Are you starting to look around at all the commercially available “plans” to lost weight. HCG? Frozen Meals? Another diet book? What not try something that you have never tried before? Why not do the opposite of what most of us all do at every meal every day? What if I could tell you something that was not easy but had a guaranteed success rate? Would you be willing to put in the extra effort and give it a try? What if it cost you nothing? That’s right: no book, no food, no supplements, no membership. Sound tempting?

Well, here is key number one: Eat slowly. Almost everyone eats way to fast. It takes our bodies signals at least 20 minutes to let us know that we are satisfied. If you eat quickly, like most people, you can pack down a lot of food (way more than you need) before your body says: “Enough!” Plan enough time for you to be able to eat slowly. Our lives are so busy and stressful, a little break while eating is well deserved. Know hat the best thing about this habit is? It doesn’t matter where, what or with whom you are eating. You can always eat slowly. You will eat less if you eat slowly.

Number two: Eat until you are no longer hungry (80%full). The great news is that the first habit (eating slowly) will actually make this habit much easier. We all know what it feel like to be stuffed. Do we still know what it feels like to be hungry? If you are not hungry, don’t eat. If you are hungry, eat until you are no longer hungry. You can always eat again in an hour or two if need be.

I know that it is tempting to want to start doing both of these at the same time. Don’t. You will fail at both. Start focusing on just eating slowly for a week or two or three. Give yourself time to establish slow eating as a habit. You won’t be successful every meal of every day. We are shooting for 90% compliance. Just keep at it. It will work. Once you a very comfortable that you are eating slowly, then move on to stopping at 80% full.

You will be amazed at how well these two habits will work for you. They should always be your go to strategies when all else is failing. Slow down, enjoy your food and know that you can always get more later.

You can’t CONTROL your WEIGHT or outcomes!

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I know that sounds like a crazy hopeless thing to say but none of us can ever control outcomes. We can only control the inputs and behaviors that can influence outcomes. Don’t believe me? Try this simple test. Go get on the scale and weigh yourself. Got it? Now make yourself 20 pounds lighter. How did that work for you? Probably not so good. See you can’t control your weight. What can you control? You can control your portions. You can control what you eat and when you eat it. You can control whether or not you go to the gym and workout today. You can control whether or not you do your cardio today. These are all things that we can control and are actually pretty simple to control if we really want to.

Let’s take another example. Let’s say you want to run a 5K in under 25 minutes. Most of you can’t just make that decision and go out and do it. What can you control? You can run for 25 minutes, three times a week for a month, gradually increasing your speed each time. With persistence and consistency you might be able to attain the goal but you cannot control it. Think about how this applies to everything in your life and go about controlling  your behaviors and you might be astonished at what you can achieve!!