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Go Lean: How to Choose and Enjoy Lean Proteins

on Tuesday, 21 July 2015. Posted in Doctor of Fitness, Sports Nutrition

When you're trying to make lifestyle changes to lose weight or to become more heart healthy, you may come across the phrase “lean protein.”

Protein is considered one of the building blocks for the body—most every system relies on it. Many protein-rich foods, however, are also high in fat, which can raise cholesterol levels and increase the risk of heart disease. Lean protein is the best of both worlds: the protein you need, without a lot of the fat you don’t.

Here are some easy ways to add lean protein to your diet:

  • Eggs  Low in calories and high in nutrients, the versatile egg can be a simple way to add protein, whether eating it boiled, scrambled, in an omelet, or added to baked goods or meatloaf.
  • Fish  Fish is usually a good source of protein, because even if there is fat, those omega-3 fatty acids are good for you. Just skip the deep-fried fish, as well as any high-fat sauces.
  • Dairy  Low- or non-fat milk, cheese, and yogurt are good choices. Whey protein shakes are another source, too.
  • Vegetables  Not all protein comes from animal sources. Beans, peas, quinoa, and lentils are also good lean protein sources, particularly for those who follow a vegetarian diet.

There are plenty of choices out there, many of them not only healthy but tasty as well. There’s no reason why you can’t ‘go lean’ today.

"Eat your fruits and veggies"

Written by Dr. Lee Mancini on Tuesday, 26 February 2013. Posted in Sports Nutrition, Kids' Nutrition, Healthy Nutrition

You've likely heard this statement since childhood. Research shows why it is good advice:
  • Healthy diets rich in fruits and vegetables may reduce the risk of cancer and other chronic diseases.
  • Fruits and vegetables also provide essential vitamins and minerals, fiber, and other substances that are important for good health.
  • Most fruits and vegetables are naturally low in fat and calories and are filling.
Want a guideline on how much fruits and veggies are right for you to eat every day? Check out this Fruits & Veggies Calculator:
http://www.cdc.gov/nutrition/everyone/fruitsvegetables/howmany.html

Simple ways to cut calories

Written by Dr. Lee Mancini on Tuesday, 29 January 2013. Posted in Sports Nutrition, Kids' Nutrition, Healthy Nutrition

Tips for adding more fruits and veggies

Breakfast: Start the Day Right
  • Substitute some spinach, onions, or mushrooms for one of the eggs or half of the cheese in your morning omelet. The vegetables will add volume and flavor to the dish with fewer calories than the egg or cheese.
  • Cut back on the amount of cereal in your bowl to make room for some cut-up bananas, peaches, or strawberries. You can still eat a full bowl, but with fewer calories.
Lighten Up Your Lunch
  • Substitute vegetables such as lettuce, tomatoes, cucumbers, or onions for 2 ounces of the cheese and 2 ounces of the meat in your sandwich, wrap, or burrito. The new version will fill you up with fewer calories than the original.
  • Add a cup of chopped vegetables, such as broccoli, carrots, beans, or red peppers, in place of 2 ounces of the meat or 1 cup of noodles in your favorite broth-based soup.
Dinner
  • Add in 1 cup of chopped vegetables such as broccoli, tomatoes, squash, onions, or peppers, while removing 1 cup of the rice or pasta in your favorite dish. The dish with the vegetables will be just as satisfying but have fewer calories than the same amount of the original version.
  • Take a good look at your dinner plate. Vegetables, fruit, and whole grains should take up the largest portion of your plate.