Tag goals

How Much Protein I Eat

drstaceynaito Leave a comment

protein sourcesLet me begin by stating that I am an unapologetic carnivore, which is unusual since I am a massive animal lover. I will eat just about any muscle meat except veal, and I consistently eat beef, chicken, and turkey. On average, I consume between 150 to 200 grams of protein each day, which is equivalent to between 30 and 40 ounces of chicken. Yes, I eat the equivalent of about 2 pounds of chicken per day, split into 6 or 7 meals evenly spaced throughout the day. In an effort to mix up protein sources for the sake of variety, I also include egg whites, whey protein, P28 High Protein Bread, salmon, tilapia, and orange roughy in my meal plan.

Why so much protein? For one thing, my body craves and responds well to a high protein intake. Secondly, I need to consume sufficient protein to offset the natural propensity for muscle loss that begins to assert itself after age 40. Lastly, my training is structured to help me build muscle, so I must eat sufficient protein in order to ensure maximal muscle growth. It is difficult for me to eat a meal which lacks a decent protein source because I know that doing such a thing is a disservice to my body.

You may be asking if you need to eat the same amount of protein as I do, or more than that if you are a man. Let me be very clear: if you are dedicated to a regular resistance training regimen, and your goal is to build muscle, then you probably should be consuming more protein than you are currently taking in. Though the U.S. Recommended Daily Allowance is set at 0.8 grams of protein per kilogram of body weight for adults, I consider that quantity of protein an absolute joke. In fact, the U.S. RDA guidelines are so completely lacking in a true reflection of OPTIMAL values for people that I honestly believe that they shouldn’t be taken that seriously.

I would recommend an intake of about 1.8 grams of protein per kilogram of body weight in individuals who perform resistance training consistently, and over 2 grams of protein per kilogram body weight in athletes. I push the envelope and employ a ratio of around 3 grams per kilogram body weight. When I consume less protein, I look flat, my energy lags, and my skin loses its glow. As a disclaimer, I caution anyone with kidney issues or any other medical issues which would be exacerbated by a high protein intake to consult with their primary physicians before implementing an increased protein intake.

I CAN’T EAT THAT! – BALANCING HEALTHY EATING AND NORMAL LIFE

drstaceynaito Leave a comment

Original post can be found at: https://www.p28foods.com/i-cant-eat-balancing-healthy-eating-and-normal-life

There are countless challenges and roadblocks which can derail us from our efforts to follow a healthy meal plan, especially when we are faced with the indulgent foods that emerge during the holidays. Whether you are a seasoned competitor who is accustomed to following a strict meal plan, someone who wants to adopt healthier eating habits, or battling excess body weight, it can be very difficult to pass up regular restaurant meals, fast foods, and holiday treats. However, it IS possible to stay on track even in the face of such temptations.

The first and most important thing is to remember your GOAL, whether it is improved health, weight loss, or getting into contest shape for an upcoming event. Your goal should serve as a tangible mark which you are aiming for. I always tell my patients and weight management clients to post images of people who possess the type of physique they covet in a prominent place (such as a refrigerator) so that they can be reminded of their specific goal.

Here are other effective strategies to help you follow a healthy meal plan:

Keep forbidden foods out of the kitchen so that the temptation to eat something unhealthy is removed. This means that you need to avoid purchasing chips, crackers, cookies, ice cream, packaged pasta dinners and whatever other unhealthy foods you tend to gravitate towards. If unhealthy foods are not in your kitchen cupboards, you won’t be tempted to grab them and indulge.

Prep your meals at home beforehand. Meal prep can be tedious but it is well worth it when you consider the control you will have over what goes into your body. You can control ingredients, cooking method and portion sizes and maximize your chances of maintaining healthy eating habits. Once you have prepared your food, you can store single serving sizes in individual storage containers which are easy to pack when you need them.

Invest in a great food cooler bag. Trust me, you NEED one of these!

Make sure your meal plan is balanced. The best meal plans have lean protein, healthy fats and slow digesting carbohydrates. Do not fall into the trap of thinking that all fat is bad! You need certain healthy fats to maintain normal cellular function.

Avoid fast food restaurants. Fast food restaurants (and most restaurants for that matter) feature extremely unhealthy options which can completely destroy your efforts at reaching your health and fitness goals. You will also save a ton of money by avoiding the calorie and saturated fat laden options found at such establishments.

Don’t cave in to peer pressure. I don’t know what it is about friends and family, but it seems like they get some twisted thrill out of convincing others to eat forbidden foods. If you find yourself in such a situation, you need to ask yourself if it is worth unraveling your healthy eating habits in order to appease a relative or buddy. I have heard, “Awww, come on, a couple of bites won’t hurt ya!” from people who usually mean well but who are unaware of the psychological torture they might be putting me through. I honestly don’t want to be pressured into consuming something that will make me feel guilty or will not digest well . It isn’t worth it!

I’m Fit Possible

drstaceynaito Leave a comment

I'm Fit Possible

I am very happy and honored to be an ambassador for I’m Fit Possible, which is a great social fitness community! You can visit their site and read inspiring and informative blog entries which will keep you on track and will lend support ad you go through your own fitness journey.

Click on the logo above to be redirected to the I’m Fit Possible site.

Guys Like Ladies With Hearty Appetites

drstaceynaito Leave a comment

Food and DrinkWith the exception of an incredibly stupid and weak period in my life when I was anorexic, I have always brought a hearty appetite to the dinner table. My dad used to brag about the fact that his slender daughter (ME) could go to an all-you-can-eat buffet and polish off 5 or 6 plates of food. Think of the sheer value of a young girl mowing down such massive quantities of food! That was one way I made my dad proud, perhaps even more so than when I got good grades or won some award.

I also recall a very amusing incident which occurred when I was hanging out with my very first boyfriend. I was 14 years old, 5’4″, 98 pounds, and could put away food like no one’s business. We went to a local hot dog stand and my boyfriend ordered four bratwurst dogs which he then brought to the car for us to to eat. He and I polished off two dogs each, then looked over at my boyfriend expectantly.

BF: “Are you okay?”
ME: “Yeah, but I’m still hungry.”
BF: “Me too. about if we get regular hot dogs?”
ME: “Sure.”
BF: “So, one for you?”
ME: “Two.”

My boyfriend gave me a concerned look but exited the car, returning several minutes later with four regular hot dogs. I wolfed two down while he did the same with the two remaining dogs.

BF: “I’m gonna get one more, be right back.”
ME: “I’m still hungry.”
BF: “Are you serious?”
ME: “Yep. Just one more.”

When my boyfriend returned to the stand to get the third round of hot dogs, the guy working the counter was so astonished that he had to see what enormous girl looked like who was demolishing so many hot dogs. The guy walked to the car, peered in, and was in a state of disbelief. I just sat there with my girl’s size 14 skinny white jeans, giggling over my gustatory feat.

That was a long time ago and I would never eat hot dogs now, but I have a very big appetite which I occasionally give in to when I can relax and have a fun meal. One of the rituals which my last ex-boyfriend and I would engage in was to split an extra large pepperoni pizza, then have Snickers Ice Cream Bars or slices of German chocolate cake with red velvet ice cream once we got home. I also seem to shock my friends with whom I venture out for a fun meal on occasion. They expect me to order a salad, but I usually go full guns and order a burger and fries, plus dessert, or I pound down a LOT of sushi and sashimi. I am not afraid of food and I make sure to enjoy the experience of eating food when I have some freedom with food choices.

My male friends have told me that they find a fit woman with a hearty appetite very sexy, and I can see why. Where’s the fun in taking a princess type out to a steakhouse, only to watch her timidly peruse a restaurant menu, then predictably order a salad? If I am at a restaurant that specializes in steak, you’d better believe I am ordering a steak! The same rationale applies if I am at a burger joint or pizza place and am planning to lift all dietary restrictions for that meal. Besides, eating a hearty meal every now and then, especially if you follow a calorie restricted contest prep plan, will help to rev up your metabolism.

Take home message? Dig in, ladies!

Too Much Cardio: The Skinny-Fat Trap (Worth Reposting!)

drstaceynaito Leave a comment

Donatella Versace vacations in SardiniaThis blog post is dedicated to all of you who think that by doing massive amounts of cardio with no weight training, you will somehow keep yourself trim and tight. People who are of normal weight but who lack curvy, tight muscle because they do not lift weights often develop a palpable frustration. When I hear someone complain about feeling flabby despite doing tons of cardio at the gym, I want to SCREAM, “PICK UP A WEIGHT!!!”, because I know that this is a key component which is missing in their regimens. For those who don’t like weights, use resistance bands or the resistance of your own body weight and do SOMETHING that will challenge your muscles and create those microtears that lead to the development of new muscle.

I have actually seen some of the regulars at the gym I have frequented for many years descend into that skinny-fat trap because all they do is climb onto treadmills, bikes and elliptical trainers, perform boring steady-state cardio, then drive home without ever lifting a weight. Over time, they look more and more deflated as the aging process slowly but surely shifts their lean mass to body fat ratio in an unfavorable direction. Who wants to be mushy? If you don’t want that, it is time to stop wasting your time in the gym and become smarter about your training. You need nice, full, curvy, sexy muscles under skin to lift sagging areas such as the buttocks, chest, arms, and belly.

For those of you who are still timid about lifting weights, or who perhaps don’t know a thing about such activity, hire a trainer. Once you start to get used to challenging your muscles, it is important to establish a routine in which you are lifting regularly. If free weights (dumbbells and barbells, kettlebells and medicine balls) intimidate you, just use the machines that are scattered around the gym until you feel comfortable enough to venture into free weights.

I know that there are many of you who are concerned about looking overly muscular or about gaining pounds instead of losing them, so let’s address those concerns. If you think that by embarking on a weightlifting regimen, you will suddenly grow ridiculous amounts of muscle that would rival Popeye, think again. What you will develop is better muscle tone which will pull your skin tighter and give you a lifted, tighter, more toned appearance. You will actually end up looking more compact as a result of building a modest amount of muscle. If your concern is based more on the fear of seeing the number on the scale increase, relax. It is more important to monitor your progress by how your clothing fits. If you are accustomed to living in a skinny-fat body, you should notice over time that your pants clothing will fit differently, probably looser in the waistband. You should notice that your shorts and pants fit differently and that your butt line is higher than it was before you began training.
Squats versus none

If you are slender but flabby, it is time to switch up your thinking and embrace the idea of building muscle through lifting weights or performing exercises with your body weight as resistance. Of course if you want to like a deflated balloon, keep doing massive amounts of cardio and no weights. It’s your decision!