Think about what you are eating. Cattle, chicken, turkeys are all injected with hormones to create a larger animal to net more profits.
Think about how much you are eating. We normally don’t just eat the recommended 3 oz. No, we Americans go for the 16 oz T-bone or the ½ chicken meal down at the BBQ joint. We eat our meat, we eat a lot of it and then we brag about how much of it we ate! Do you know how small 3 oz is? It’s smaller than a deck of cards! When is the last time you went out to eat and they brought you a chicken breast or piece of fish the size of a deck of cards – you’d be thinking you got ripped off wouldn’t you? Guys, if you got served a steak this big, I bet you’d be pretty irritated, right? In general, it is wise to cut back on meat consumption that is not from an organic/natural grass fed source. The label should indicate that steroids and hormones were not used in the product.
Adapt to a healthier portion size. When I first moved to Europe, every time we went out to eat we left leaving hungry and feeling like we had overpaid. After about 6 months our stomachs started to shrink and we didn’t feel as deprived when we went out and we started eating a little less at home too.
MEAT
Fish is a great protein. Look for wild caught products. Frozen is perfect because it’s processed the day it’s caught. Bob Harper from NBC's The Biggest Loser is known for putting his contestants on a ‘fish for lunch and dinner’ diet. It’s a great flat belly food! Eat shellfish in moderation because the cholesterol content can be high. They are also bottom feeders and that means they eat the remains of what everyone else missed, so they are kind of “the bologna of the sea.”
• Look for hamburger that is 4% fat.
• Substitute hamburger with ground, lean turkey when possible.
• Look for chicken and poultry that has no hormones or steroids.
• Eat bacon and sausage in moderation. You could substitute with a chicken or turkey product and choose a lower fat item, but be sure to watch the sodium content. Just because it says turkey does not mean it is lower in fat or sodium.
BEANS
If you grew up in family with five kids to feed like I did and your parents had a tight budget, you probably remember that most nights were vegetarian and beans were usually on the menu.
Most nations in the world survive on beans and rice, paired together they make the perfect protein.
Beans and lentils are a great source of non-animal protein. You can put them in soups, on salads, in a tortilla.
If you rinse canned beans you will wash away about 30% of the labeled sodium. You can also soak and cook your own beans and add your own desired salt to them.
SUPPLEMENTATION
Is topic that you should really discuss with your doctor or holistic adviser before adding them into your diet. Some don’t mix well with medications and you don’t want to have an adverse effect.
PROTEIN SHAKES/DRINKS
I have tried many protein powders, I use Shakeology (www.lauriefit.com) because it is made from non GMO (genetically modified organisms) sources and mostly organic sources. It tastes good and has no after taste and is packed with vitamins and minerals. I can throw one serving of fruit and some spinach in the blender with protein powder and have a great start to the day. Protein shakes can also be a good way to sneak in a quick snack during the day and get about 8-12 extra ounces of disguised water for 150-200 calories.
When it comes to protein drinks, choose wisely. Nearly every one of the pre-made shakes that are ready to drink in a container come filled with additional chemicals. Look for a powder at your local heath food or supplement store. Ask for assistance finding a good quality protein that is high in protein, lower in carbs and low or no sugar added, but that also does not contain artificial sweeteners such as Splenda or Xiltol.
