If you are like me, you are always looking for a new healthy high-protein treat. So, after my shout out on twitter, I got some twitterific recipes which I’ll be sharing periodically right here!
Meet Natalie Christman
Natalie is a fitness instructor, hair stylist, licensed massage therapist, music, dance, art, wife, sister, family and motivator.
Natalie’s Protein Balls Recipe:
3tblsp- natural peanut butter
1/2c- Chocolate Protein
Mix ingredients. If too sticky add a little more protein powder until dry and clumpy. Roll into ping pong sized balls and place on wax paper. Freeze until firm.
I am SO trying these!!
As a fitness professional, I have the privilege to try all kinds of new products – well, I WOULD have a chance to try all kinds of fitness products …if Steve didn’t get his grubby little hands on them first! ha!
Last night, around 2:00am in the morning, I could hear Steve getting back in bed after, what I knew to be, a trip to the kitchen. Then I smelled a sweet chocolatey smell. In that very moment, I realized he raided my Designer Whey protein bar stash.
Secretly smirking, I said, “how was the protein bar?”
He giggled like a 5 year boy and replied “yummyyyyyy”.
I followed with, “make sure you leave me some so I can sample all the flavors and tweet which ones I like”.
He replies “um… that maaaay be a problem. Maybe insteaaad, you can tweet that your husband liked them sooooooooooo(said in a very high little voice)ooooooo much, that they were aaaaaaaaaall (still in that high pitch little-boy voice) gone before you could try them all. YES! That think that would be a GREAT tweet!
He continued, “I like me some Designer Whey protein bars! Boy are they yummy in my tummy!” again, in that little boy voice, as if trying to make sure he sounds so cute he doesn’t get in trouble. And, I’m afraid it worked. Little Devil!
MORAL OF THE STORY:
That little booger ate them all! I only got to have one! The moral of the story is, Designer Whey protein bars were a hit at our house. Steve said he liked the Double Dutch Chocolate the best – but then again, I wouldn’t know! ha! Looks like I’ll have to hit a GNC and pick up some more bars so I actually try them all myself!! I better find a better hiding place!
DIET TIP: If you wake up in the middle of the night hungry, celebrate! That normally means you whizzed right through your calories and your metabolism is on FIRE! A small snack like this protein bar or a hand full of almonds normally will kill the hunger. Typically, something with a little fat will keep you full longer.
Next on my list to try: Designer Whey’s Protein 2GO!
QUESTION: How much protein do I need?
ANSWER: That depends on your goals. ACSM recommends you take no more than 1gm per poud of body weight, although body builders are known for taking up to 2gms per pound of body weight. I am a 145lbs and I try to get a third of my calories from protein, which (when dieting) equals 100gms of protein or .7gms per pound of my body weight. (THE MATH: 1200 calories x 1/3 = 400 calories divided by 4 (4 calories per gram of protein) = 100gms of protein). The most protein I get is around 130gms of protein while Steve probably gets more like . (I normally have one post workout shake and another shake either in the morning after my run or before bed. Steve averages 190-210gms of protein a day.
Most trainers in the industry suggest .5-.75gms per pound of your ideal body weight for women and 1-2gm per pound of ideal body weight for me. I would say anyone’s minimum should be .5gms of protein per pound of “IDEAL” body weight. For instance, if you are 200lbs but you want to be 150lbs, I’d suggest never dropping below 75gms of protein if you are actively workout. Of course this varies with people’s training, weight goals, existing lean mass, gender, etc – but it’s a good general rule of thumb. Read the rest of this entry
1st blog in this week’s series: “Eating for Success”
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QUESTION: “I want to increase my protein so I can lose fat and gain muscle. What foods besides eggs, peanut butter, chicken, lima beans are high in protein?” Darryl
ANSWER: Darryl, there’s a difference between a food having protein in it and a food actually being considered a good ‘protein source’. In my opinion, I don’t consider a protein ‘high-protein’ unless it has at least a third of the calories coming from protein.
It’s hard to determine what’s high in protein without looking at all the substrates. There are approximately 4 calories in one gram of protein, 4 calories in one gram of a carbohydrate, 7 calories in a gram of alcohol and 9 calories in a gram of fat. Below are graphs of the foods mentioned so you can visually see the breakdown of each food. Now, let’s see how some of the foods you mentioned weigh in. Read the rest of this entry