Taking Control with the Protein Challenge!

Today I take control of my race-training and overall health by starting the Protein Challenge. The 30-Day Protein Challenge is a fun, step-by-step way to help you get an optimal amount of protein throughout your day. Significant research shows that some people can lose and/or maintain a healthy weight, support a healthy metabolism, and age more vibrantly when they consume more high-quality protein, within calorie goals.

Since I am extremely interested in maintaining a healthy weight and fueling my active lifestyle, I am stoked to be participating. This may surprise you, but even a meatatarian like myself sometimes has a hard time getting enough protein. Which is why I will be utilizing the awesome tools for the Protein Challenge like the food journal, cheat sheet and on-the-go protein snack idea.

For example, I've already got a start on today by having two scrambled eggs with shredded cheese and a yogurt for breakfast. While delicious, that meal only had 23.2 grams of protein and the goal is to get 30 grams of protein at every meal. This is going to be challenging but fun!

Breakfast full o' protein

I will be blogging about my experiences here weekly (maybe twice weekly, who knows) and how I feel, what I'm eating, etc. I fully expect to feel more energized and, hopefully, improve my performance in some upcoming races!

I have full confidence that my increased protein intake
will have me smiling like this a lot more often!

I encourage you to explore the 30-Day Protein Challenge, and if so inclined, sign up and do it yourself!

What do you have to lose? Nothing.

What do you have to gain? Energy. A healthier lifestyle.

Take control!

Until next time,
~ Buzzard ~

Is Bigger Always Better When It Comes to Steak

Yes and no.

image credit

As Americans, we tend to think bigger is better. More value for the dollar. Efficiency. More for less. That mantra has led to increased farm efficiency, bigger cows and therefore bigger steaks to feed a growing, hungry population.

But do Americans really want bigger steaks?

A recent article on BEEF Magazine's website calls this into question. Americans (or some of us) are striving to eat healthier. Prepare and consume smaller, more diet-friendly portions.

A 3 oz serving of lean beef provides 10 essential nutrients in only 154 calories and is about the size of a deck of cards (thanks Daren Williams and the Masters of Beef Advocacy program). While I personally would like to have more than 3 oz of meat on my plate during dinner, I can see how many people don't want a 16 oz T-bone for dinner every night. This presents a problem for an industry that has shrinking cow herd and has therefore learned how to produce more with less.

To combat the 'problem' (I don't consider efficiency bad) the article talks about taking larger cuts like the ribeye, for example, and breaking it down into more user and diet-friendly portion sizes. Not only does this create more smaller portions out of one cut but it also creates a chance to remove some of the extra bits of fat. Another form of efficiency, in essence.

So what do you think? Are you one who wants all the steak you can get or do you like to keep your plate balanced with smaller portions of meat and equal amounts of whole grains and veggies?

Until next time,
~ Buzzard ~

Vegetarian Lifestyle Doesn't Always Mean Healthy

I like to read the headlines on Yahoo!....a lot.  That's where I find a lot of my fun nutrition and health facts. Recently, I found this gem: 10 Diet and Exercise Myths That Pack on Pounds. Guess what #8 is? “Myth: Becoming a vegetarian will help me drop a size.”

Thaaaat's right - ceasing meat consumption does not make one automatically lose weight. Why? Many vegetarians substitute cheese and dairy to get their protein, which also provides the daily requirement for calcium, however, dairy products generally have more fat than lean meat. That alone can work against one's weight loss goals significantly.

I've pasted some key elements of the article below:

Dawn Jackson Blatner, RD, author of The Flexitarian Diet, explains common vegetarian beginners’ mistakes that may cause weight gain. Vegetarian “types” to avoid becoming:

Cheese-aholic vegetarians: They cut out meat from their diets and turn to cheese as a protein source. But cheese is a high-calorie, high-fat food and should be eaten in moderation.

Faux-meat fixators: All they eat is boxes of frozen faux meats, such as soy chicken nuggets, vegetarian sausage links, and veggie bacon strips. These products are okay once in a while, but they are heavily processed and can have a lot of sodium, resulting in bloating and water retention.

No-veggie vegetarians: A lot of vegetarians don’t eat enough fruits and vegetables. They eat only grains, beans and veggie burgers, all of which can be high in calories.

Same-meal-minus-the-meat vegetarians: These people eat the same meals they did before, but without the meat. If they’re not replacing the protein, they’ll probably have a ferocious appetite and may be missing out on essential nutrients.

“Vegetarian” food label fans: These people find any recipe or packaging that contains the word “vegetarian” or “meatless” and then overeat that food. They often wind up taking in too much junk food. Be aware that the word “vegetarian” is not synonymous with“healthy” or “low calorie.”

Blatner recommends replacing meat with beans in recipes for an easy, healthy—and inexpensive—protein source. She advises new vegetarians—and those who want to dabble in a vegetarian diet—to start having fun with vegetarian recipes. “Find ones you like that you’re going to keep eating. Enjoy the journey of it.”

So if weight loss is your goal, don't automatically drop meat and expect to drop pounds as well. Consulting a nutritionist or dietitian is the best way to build a diet program that is best for you.

Are you a cheeseaholic? Or a meataholic? Vegeholic? What food could you absolutely not live without?

Until next time,
~ Buzzard ~

**Disclaimer: I have nothing against vegetarians, I have several friends who don't eat meat. However, sometimes the myths that have become associated with giving up meat need to be dispelled.

Image from here