• Skip to primary navigation
  • Skip to main content
  • Skip to footer
Marla Deen

Marla Deen

Finding ways to fit it all in each day . . .being fit, being healthy, enjoying BEING each day !

  • Home
  • Blog
    • Blog Archives
  • About Marla-Deen
  • MD Mats
  • Shop
  • Contact Us
  • Videos
    • Video Bundle #1
    • 30 Minute Arm and Abs
  • Login/My Account

Fit Tip Friday. . . protein

September 21, 2012 by Marla-Deen Brooks 2 Comments

Print Friendly, PDF & Email
I’m so happy it’s Friday!  It’s been a long week, and while we have a crazy weekend ahead of us I’m always glad to decompress a little on a Friday afternoon.  Today, the Fit Tip Friday is back, and it’s actually a real tip!  Recently, I’ve really been working on cleaning up my diet and incorporating more protein into my day and I’m here to say it has made such a difference . . . in a good way.  I don’t have the “crash and burn” feeling, the hungry jitters from suddenly becoming starved; I have good steady energy throughout the day and it’s so much easier than it sounds! 

The reason protein is so important is that it is our muscle fuel.  It is the growth, repair and maintenance of our body.  However, there are so  many sources and ideas out there about what kinds of proteins and how much we should or should not eat, it may be overwhelming to try to actually eat the way we should.

This is a simple tutorial:

The amount of protein you should eat depends on your age, weight and activity.  The Recommended Daily Allowance calls for .4 g per lb per day for a person who isn’t active.  If you are reading this, chances are you are fairly active, so this amount would fall short for you.  If you work out regularly and are trying to lose weight you should consume more.  

If you are active and wanting to maintain your weight it is recommended you consume .5 – .7 grams per lb per day and if you are trying to lose weight that number should be increased to .7 – .8 g per lb per day.  
For example if a person weighs 130 lbs, is active, and wants to maintain her weight she should aim for 65 – 91 frams of protein a day.


So, what exactly does that mean?  What does that look like in a day?  Here are some examples of proteins, listed from highest quality (least processed) to lowest quality (most processed)
Beef
Chicken
Egg Whites
Eggs, whole
Fish Pork
Soy beans
Turkey breast
Canned meat
Garden burgers
Prepackaged meats
Protein powder
Deli meats
Soy products, packaged
Dairy (cheese, cottage cheese, milk, yogart)
Protein Bars

• 4 oz chicken breast has 24 grams (110 calories)

• 3 oz salmon has 17 grams (120 calories)

• 2 eggs have 12 grams (160 calories)

• 1 oz peanuts have 7 grams (160 calories)

• 1 cup of black beans have 15 grams (227 calories)

Another good tip that has taken some getting used to, but I have found it helps, is to have a protein pretty soon after waking up and definitely within 2 HOURS OF WAKING. If fact,  Dr. Oz recommends eating 30 gr. when waking up.  If I cannot stomach a real meal early in the  morning I might have half of a protein drink/smoothie or half of a protein bar and save a real meal for later in the morning.

Here are some of the protein packed meals I’ve had this week:
 

Picture

Protein Shake, of course!

Picture

Oatmeal made with protein powder and almond butter, topped with blackberries

Picture

3 egg whites, 1 egg, veggie scramble

Picture

Salad with quinoa and edamame

Picture

Okay, this has NO protein but IT IS FRIDAY so I’ll likely have one later and it does look tasty doesn’t it?

How are you spending your Friday?  Hope it’s a fun one! 

Filed Under: General Post

Reader Interactions

Comments

  1. landria says

    September 21, 2012 at 9:58 pm

    LOve this post! And especially the picture of the beer!! Mmmm…

    Reply
    • Marla-Deen says

      September 21, 2012 at 10:25 pm

      It IS Friday-right!

      Reply

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.

Footer

Subscribe

* = required field

powered by MailChimp!
Privacy Policy

Photographer: Deborah Celecia Wagoner – www.dcw-photo.com

Search

© Copyright 2018-2021 · All Rights Reserved · Website by TecAdvocates

This website uses cookies to improve your experience. We'll assume you're ok with this, but you can opt-out if you wish.Accept Read More
Privacy & Cookies Policy

Privacy Overview

This website uses cookies to improve your experience while you navigate through the website. Out of these, the cookies that are categorized as necessary are stored on your browser as they are essential for the working of basic functionalities of the website. We also use third-party cookies that help us analyze and understand how you use this website. These cookies will be stored in your browser only with your consent. You also have the option to opt-out of these cookies. But opting out of some of these cookies may affect your browsing experience.
Necessary
Always Enabled

Necessary cookies are absolutely essential for the website to function properly. This category only includes cookies that ensures basic functionalities and security features of the website. These cookies do not store any personal information.

Non-necessary

Any cookies that may not be particularly necessary for the website to function and is used specifically to collect user personal data via analytics, ads, other embedded contents are termed as non-necessary cookies. It is mandatory to procure user consent prior to running these cookies on your website.