It’s come to my attention as I coach people that too many people underestimate the importance of protein. It’s also come to my attention that many do not know good protein sources.   That is why today I want to discuss six of the top dietary sources of protein.  All these sources are healthy foods which provide you with more than just protein and if you do not eat them already I would highly recommend that you add them to your diet.

1) EGGS:- Eggs contain around 5.5g of protein each and are relatively low in calories with a medium egg containing approximately 68.  They are also a good source of vitamins B2, B5, B12 and D which collectively help your body break down food for energy, produce red blood cells, produce hormones, absorb other vitamins and promote strong bones and teeth.  On top of this eggs are also linked with improved mental and cardiovascular health.  As well as being a fantastic health food, eggs are extremely versatile.  They can be eaten as a standalone food either hard boiled, soft boiled, poached, fried or scrambled.  Eggs can also be used as part of a meal either as an omelette (just add some meat, vegetables, milk, cheese or whatever else you fancy) or as part of a tasty sauce.

2) CHICKEN:- Chicken is another fantastic protein source with a 100g skinless breast fillet coming in at 21.8g of protein and 116 calories.  It is a relatively low fat meat choice and contains high levels of vitamin B3 and B6 which support a healthy digestive system, a healthy nervous system and assist with the production of red blood cells and various hormones.  Chicken is also a rich source of selenium, an antioxidant which protects your body from free radicals (harmful by products that are released when your body uses oxygen).  Like eggs, chicken is another flexible food choice that can be eaten in many forms.  It can be eaten on its own, used as a sandwich filler, added to a curry, casserole or stew or mixed with a selection of healthy vegetables to create a nutritious evening meal.

3) BEEF:- Many people avoid beef because they believe the high levels of saturated fat make it a poor food choice.  However, beef is actually a very good source of protein with a 100g slice of lean, roast beef containing around 26.1g of protein and just 3.6g of fat.  Apart from the high protein content, beef has further health benefits.  It is rich in vitamins B2, B3, B6 and B12 which as discussed above perform a variety of important functions in your body.  Beef also contains high levels of selenium (which as discussed above protects your body from free radicals) and zinc (which can help protect your blood vessels from damage and supports a strong immune system).  When it comes to cooking and eating this meat there are a variety of options.  Roast beef is an excellent sandwich filler and if you add a few vegetables it makes a perfect family meal.  Like chicken, it is also a fantastic addition to a curry, casserole or stew.

4) SALMON:- Salmon fillets weigh in at 140 calories per 100g and each fillet also provides you with 20g of protein and 6g of fat.  Whilst it may seem like a relatively fatty protein choice, salmon provides your body with essential omega 3 fatty acids.  Omega 3 fatty acids are vital for good health with some of their most important functions including reducing inflammation in your body, protecting your blood vessels from damage and preventing cancer cells from developing.  Salmon also provides you with vitamin B3, B12 and D which each assist your body in performing various vital functions.  On top of this salmon is thought to have mood boosting properties and prevent age related mental illnesses such as Alzheimer’s disease.  Whilst fish is not everyone’s favourite food choice, salmon is reasonably versatile.  It can be eaten raw (in the form of smoked salmon), grilled, steamed or fried.  Salmon also complements many vegetables perfectly and the two can be combined to create a healthy, nutritious main meal.

5) TUNA:- Tuna is another great protein source with 100g of tinned tuna providing you with 24.4g of protein.  Since it is rich in omega 3 fatty acids and contains high levels of vitamin B6 tuna offers similar health benefits to salmon.  These benefits include improved cardiovascular health, mood boosting properties, protection against cancer and protection from age related mental conditions.  When it comes to eating tuna there are many options.  It can be eaten raw, cooked, combined with rice or pasta or added to a casserole.

6) ALMONDS:- Almonds are a great protein source provided you consume them in moderation.  A 100g portion of these nuts provides your body with 23.4g but it comes at a cost of 612 calories.  Almonds are high in both vitamin B2 and vitamin E which help your body absorb other vitamins, produce red blood cells and also offer protection from cancer and diabetes.  They are also rich in copper, manganese, magnesium and potassium which help your body produce energy and support a healthy cardiovascular system.  Although almonds are a bit more limited when it comes to how you eat them you still have a few choices and can either be eaten on their own or as part of a mixed fruit and nut selection.

Protein is an essential building block for your body but if you make the right protein choices in your diet you can enjoy numerous health benefits too.  All of the above foods are rich in various vitamins, essential fatty acids and other important minerals.  If none of the above foods are currently part of your diet then I highly recommend that you make some changes and start eating them more regularly.  By doing so you can ensure that your body remains strong, fit and healthy and provide it with the protein it needs.

Question: I understand the need to fire up one’s metabolism inorder to “burn fat”, but I am stumped because I have hypothyroidism. The medication they are giving me seems to not be working and they keep increase my dosage. I walk and run 3-5 days per week and train with weight 2-3 days per week, my diet is sketchy. I’m still having trouble with weight loss! What can I do.

Answer: Thyroid medication (synthroid?) rarely improves metabolism due to the body’s adjustment of endogeneous thyroid hormone production in response to synthetic drugs. At best, it usually helps metabolism slow its decline. The answer is within your question….”diet is sketchy.” Diet is the most important factor in metabolism, with muscle mass maintaining a close second. An effort to get a lean protein , strachy carb, and a fibrous carb 4–5 times per day, reducing sugar and saturated fat intake and minimizing intake of refined flours should help. I’d also suggest trading a bit of cardio for resistance training. Bump your weight training up to 3-4 per week. If you add a bit of muscle and get your body more efficient  at burning through supportive “thermic” meals,improvement is likely.

Common question I get is concerning the variuos circuit training franchises for women out their in the market place. I am not a big proponent of the franchises trageting primarily deconditioned women. These are franchises often operated, not by fitness professionals, but by entrepreneurs who saw a profit opportunity. The marketing strategy is great. They market quick workouts, no intimidation, and a simple routine. Unfortunately, fitness professionals, ethically, should carefully assess each client and take many factors into account before prescribing an exercise and lifestyle regimen.

There is much more to reshaping a body than putting women through a circuit of machines in an assembly line fashion. The instructors in these facilities are rarely credentialed, and may not be adept to recognizing risk factors, and may not be trained in working with special populations or addressing injuries or physical limitations.

Exercise science is a science and if you’re going to invest in a fitness center, I think it’s best to invest in one where trained professionals will work with you to customize a strategy that works. Of course this only my opinion, albeit and educated one. I have seen far too many wrongful death and injury cases due to personal trainer negligence for me to provide a blanket endoresemant for a chain with limited professional standards.     

Take A Look At This Video. It Will Help You When Making your Decision Of Where To Go. 
 What Should You Look For In A Fitness Center

If your interested in getting started today takle a look at our 4 Week Rapid Fat Loss Program at www.midlandlosefat.com

It’s great to be independent, but when it comes to your health, choosing to do everything by yourself, without support or help, isn’t always a good idea. Other people can play a major role in your weight-loss success or your failure, and when it comes to your personal relationships with friends, family, or significant others, collaboration on your health is vital. Often, the people around you are contributing to or causing the problem, playing the role of disabler or enabler. Make a change and make them part of the solution.

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You’ve stayed on top of your workouts and watched your diet every day, but then you hit that dreaded weight-loss plateau. Instead of getting angry at what the scale, take a minute to think about what the scale is NOT telling you, like what a strong and healthy individual you’re becoming. That you have more endurance. That you have lost inches from your waist. That you look better in your clothes. Don’t be a slave to the scale. Weigh in only once a week, and the rest of the time just take note of the difference in how you’re feeling.

Enjoy This Flavorful Fall Dessert With Labor Day came the unofficial end of summer, but don’t despair — there’s a lot to love about fall. For one thing, it’s when apples are in season and at their best. The perfect pick-me-up fruit, apples are juicy, flavorful, and full of fiber and vitamin C. They’re delicious raw, of course, but they’re also great baked. Try this recipe for a guilt-free dessert that won’t won’t throw off your calorie count for the day. Remember, apples are on my “always buy organic” list — conventional versions are sprayed with pesticides that you want to avoid. Check your local farmers’ market for a nice selection of fresh and affordable apples and pears, and ask the farmers if their produce is organic. Also, be sure to look for all-natural cream cheese with minimal added ingredients. Baked Apple With Pear and Almond Filling Ingredients 1 large apple, halved and cored 2 teaspoons reduced-fat cream cheese, divided 1 small pear, cored and diced very small 1/2 teaspoon light brown sugar 1/8 teaspoon ground cinnamon 2 tablespoons chopped almonds, divided 3 tablespoons water or apple juice Preparation Preheat oven to 350°F. Slice apple in half. Use a spoon or small ice cream scoop to scoop out some apple flesh from each half, making room for the filling. (You can eat the apple flesh if you like — no need to reserve.) Dab 1 teaspoon cream cheese in the cavity of each half. Toss the diced pear with brown sugar and cinnamon. Spoon pear filling into each apple half. Sprinkle pear filling with almonds, pressing down to make them adhere. Place apple halves in a baking dish and add water or apple juice to the dish. Cover and bake for 30 minutes, then baste with juices. Bake uncovered for another 10 minutes, or until almonds are roasted. Makes 2 servings.