FEED YOURSELF RIGHT

Oatmeal Protein Pancakes

	INGREDIENTS: 4 egg whites 1/3 cup dry oatmeal 1 scoop low-carb protein powder 1/2 banana sliced Sugar-free syrup
INSTRUCTIONS: Pull all ingredients in a bowl and mix together. Spray frying pan with cooking spray and cook mixture as you do regular pancakes. Serve with a sprinkle of cinnamon, sweetner, or sugar-free syrup. Add sliced strawberries or blueberries for a good source of carbohydrates!

How Much Protein Do You Need?

What is protein?

Are you confused about how much protein you need? Many athletes and exercisers are increasing their protein intake to help them both lose weight and build more muscle, but is that the right way to go? It makes sense that, since muscles are made of protein, eating more dietary protein will help you build more muscle. But, is eating tons of eggs, meat and protein supplements really necessary?

A Little Bit of Science

Proteins are the basic building blocks of the human body. They are made up of amino acids, and help build muscles, blood, skin, hair, nails and internal organs. Next to water, protein is the most plentiful substance in the body, and most of it (around 60% to 70%) is located in the skeletal muscles.

There are 20 amino acids that are required for growth by the human body and all but eight can be produced in an adult body. These eight amino acids are called essential amino acids and must be suppled to the body by food or supplements. The other twelve non-essential amino acids are manufactured within the body, but both essential and non-essential amino acids are necessary for the synthesis of tissue proteins. What does all this mean? It means that if you don't supply your body with the essential amino acids it needs, the amount of protein your body can use for building muscle is limited.

Getting the Right Kind of Protein

Foods that contain all the essential amino acids are called complete proteins. These foods include beef, chicken, fish, eggs, milk and just about anything else derived from animal sources. Incomplete proteins do not have all of the essential amino acids and generally include vegetables, fruits, grains, seeds and nuts. So, if you're a vegetarian, does this mean you can't get complete protein? Not at all. Below is a list of some incomplete proteins. To get all of the essential amino acids, simply choose foods from two or more of the categories. GRAINS: Barley, Corn Meal, Oats, Rice, Pasta & Whole Grain Breads. LEGUMES: Beans, Lentils, Peas, Peanuts, & Soy Products. SEEDS & NUTS: Sesame Seeds, Sunflower Seeds, Walnuts, Cashews, & other Nuts.VEGETABLES: Leafy Greens & Broccoli.

Calculate your protein needs

Most North Americans get more than enough protein daily. In fact, the average American consumes about 50% more than the recommended daily amount. Yet we often see athletes, business executives and weight loss fanatics turning to protein powders, drinks and nutritional bars in their quest for more protein. Is this really necessary? That depends. It is true that resistance training and endurance workouts can rapidly break down muscle protein. If you exercise heavily, you might need to up your protein intake from the RDA's recommendation of .8 g/kg to 1.2-1.8 g/kg.

"Several types of evidence indicate that exercise causes substantial changes in protein metabolism. In fact, recent data suggests that the protein recommended dietary allowance might actually be 100% higher for individuals who exercise on a regular basis.

So, in essence, the more you exercise, the greater your protein needs will be.

How to Calculate Your Protein Needs:

1. Weight in pounds divided by 2.2 = weight in kg

2. Weight in kg x 0.8-1.8 gm/kg = protein gm.

Use a lower number if you are in good health and are sedentary. Use a higher number (between 1 and 1.8) if you are under stress, are pregnant, are recovering from an illness, or if you are involved in consistent and intense weight or endurance training.

Boot Camp Massage Therapist Information

Document (PDF):

Click on the link below for information on Ann McGeorge, Certified Massage Therapist:

"FREE LECTURE....."

Osteopenia, Osteoporosis and Bone Health

Have you been diagnosed with....Osteopenia or osteoporosis? Are you takig pharmaceutical drugs such as Fosamax, Evista or Actonel? Are you taking calcium supplements trying to prevent or reverse bone loss? Did you know that Americans take more calcium supplements and consume more calcium-rich dairy foods than any other population worldwide, yet have the highest rate of osteoporosis? Eileen Gebbia, with 29 yrs of experience in disease prevention through nutrition and lifestyle will share with you information that could change your health.....and your life! NUTRITION DEPOT (100 Market Place Blvd., Cumming on Thursday, April 6, 2006 @ 6:30pm, call 678-455-6295 for information.

Triceps Dip

Triceps Dip:The tricep dip works to firm the back of the upper arm which is a common problem area for many women. Sit on the edge of a bench or a step with hands gripping the edge on either side of your hips. Extend your legs out in front, with knees bent, feet flat on the floor. Extend your arms straight and move your buttocks up and off the chair or step. Bend your elbows directly behind you (not out to the sides), lowering hips toward the floor, stopping before you feel any pressure in your shoulders. Keep buttocks close to the bench or step. Keep shoulders low and back. Push up until elbows are almost straight. Be sure to keep your abdominal muscles pulled in tight and sit up tall. To add more resistance prop your legs up and/or place additional weight to your lap.

MYTH BUSTER

Myth: If you stop exercising, your muscle will turn to fat. Reality: Muscle can't turn into fat any more than it can turn to clam chowder. If you quit working out, your muscle will simply shrink and a greater proportion of your body weight will be fat.

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