Pump Up Your Protein Intake
Why is protein such an important nutrient?
What is high quality protein?
High quality protein is found in animal products (lean beef, pork, fish and poultry), low fat dairy, and eggs. High quality protein helps you to feel fuller longer and stay energized. Eating protein rich foods may help prevent snacking between meals. Research indicates that high-quality protein may help build muscle strength and prevent muscle loss.
What is whey protein?
Whey protein is a high quality protein powder from cow’s milk. It is often referred to as the “Gold Standard” of protein as it is the most nutritious protein available. Whey protein is a very easy to digest protein. It enters the body quickly to provide the important essential amino acids needed to nourish muscles and other body tissues. Consuming protein, especially whey protein after exercise is a great way to get the most benefits from exercise. Consuming a serving of whey protein along with a carbohydrates helps to promote the movement of protein in your bloodstream into your muscles as well. After your exercise routine try having a protein shake mixed with 100% whey powder, 8 ounces of skim milk and ¼ cup berries.
Why is consuming protein so important after bariatric surgery?
The goal is to get 60-80 grams of high quality protein daily. Not consuming enough protein could lead to hair loss, muscle loss and poor skin tone. Always eat protein rich foods first at the meal. Each ounce of meat has 7 grams of protein. Whey protein isolate supplements are also an excellent source of protein and post surgery they are easier to digest and be more. An excellent source of protein and post surgery they are easier to digest and be more readily absorbed by the body
To increase protein intake, try these tips
It’s important to know that one single scoop of protein powder generally contains about 20 grams of protein. One scoop per day may be enough to meet your requirements.
Get started on the road to better portion control!
Pay attention when you eat. It’s easy to overdo it when you’re unconscious of how much you’re taking in. Don’t mindlessly eat in front of the television, computer, or in the car. Before you know it, you may have eaten a whole bag of chips or cookies.
Eat 10% less….of everything except raw or steamed vegetables and fresh fruit.
Learn to eat moderately. High fat and high calorie foods can be slipped in now and then – just don’t overdo the portion sizes.
Eat less and savor more. There’s no reason to make some foods completely off limits. For example, if you crave chocolate, your new eating plan may not last long if you forbid yourself from eating it. A forbidden food may turn into one you binge on. Try just a small taste every day if it keeps you on track.
Don’t worry about wasting food. Contrary to what you may have heard from your mother while growing up, it’s okay to leave some food on your plate. Some experts even say that leaving a small amount of food on your plate is symbolic of having control over your food.
Eat three meals a day. This will keep your blood sugar and mood more stable. That will prevent “lows” that might lead you to turn to food and bingeing due to excessive hunger from skipping meals.
Develop a taste for lower-calorie, lower-fat foods. Eat as much as you want of most vegetables, as long as they aren’t fried, creamed or smothered in butter. It may take a few weeks for your taste buds to become accustomed to less fat in your diet, but after a few weeks higher fat foods will taste too greasy.
Don’t be afraid of eating meat. Lean meat contains lots of healthy nutrients. Just take small helpings, trim the fat, and don’t have it at every meal.
Set Yourself Up For Success! Goal Setting
Consider this conversation from the fairytale Alice in Wonderland:
Alice: “Which way should I go?”
Cat: “That depends on where you are going.”
Alice: “I don’t know where I am going.”
Cat: “Then it doesn’t matter which way you go.”
– Lewis Carroll, 1872, Through the Looking Glass
The first step in any journey – including your journey to better health – starts with a clear vision of the end in mind. How or where do you want to be and when? Without a specific goal, one tends to coast along without any real intent. Only with a well-defined goal in mind can you begin to plan out the steps it will take to get there.
So what’s the best way to set a goal? Use the ‘SMART’ format!
Specific, Measurable, Attainable, Realistic, and Timely
A specific goal has a much greater chance of being accomplished than a general goal because it provides enough detail that there is no indecision as to exactly what you need to do. A general goal might be, “Increase consumption of vegetables.” Whereas a specific goal would be, “Increase vegetable consumption by adding one serving to one meal per day at least 3 days over the next week.”
A goal should have measurable progress, so you can see the change as it occurs. A measurable goal has an outcome that can be assessed on a sliding scale (1-10), as a hit or miss, or as a success or failure. “Increase vegetable consumption by adding one serving to one meal per day at least 3 days over the next week” is measurable because you can measure if one serving of vegetables was consumed at one meal on at least 3 days during the week.
An attainable goal has an outcome that is realistic given your current social, economic, or cultural resources and time available. If your goal is not possible based on your current situation, it is not an attainable goal. Is the example “Increase vegetable consumption by adding one serving to one meal per day at least 3 days over the next week” possible based on your food budget or time available for preparation? If not, you might want to redefine the goal.
Dream big, but start small! Start with a small goal so you can experience the excitement of achieving it and keep going. While you may want to initially say you’ll add one serving of vegetables to one meal every single day of the week, it is more realistic to gradually increase the intensity of the goal as time goes on.
Set a timeframe for the goal: whether it’s next week, one month, or three months from now. Setting an end point for the goal gives you a clear target to aim for. In the example, “Increase vegetable consumption by adding one serving to one meal per day at least 3 days over the next week,” the time frame is clearly defined.
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