Protein, Protein, We Need More Protein!

One of the most common concerns I hear from clients is "I'm not getting enough protein?!" And there is usually a genuine concern and worry about their protein intake but not a thought about the source of protein or any of the other macronutrients they might be lacking. 

Most Americans are OVER-CONSUMING protein at an alarming rate. There are hundreds of protein powder supplements that can pack as much as 60 grams of protein per scoop, which might be more than an individual needs in an entire day. The first question you need to ask yourself is "How many grams of protein do I need daily?" and "What are the best sources?"

How to Figure Your Protein Needs
Adults generally require .8 grams per kilogram of body weight. 
A safe protein range would be .8gms-1.0gms per kilogram of weight. 

For example, I weigh 120 lbs. 

First, I need to figure out my weight in kilograms. 
1 kilogram = 2.2 pounds.
120/2.2 = ~55 kilograms

Next, you multiply the weight in kilograms by .8
55 x .8 = 44 grams of protein daily

*Determining the protein needs for children is very different from the above mentioned formula. Do not use .8 gms/kg to determine the protein needs of infants though age fourteen.*

So, my daily protein needs are 44 gms. I exercise most days of the week and am very active and my protein needs do NOT get a raise for activity. A very common misconception is that when you exercise you need to really amp up your protein needs... WRONG. Unless you are training like an Olympian (extreme levels of training), you do not need to drastically increase your protein. I know most personal trainers will read this and say Oh yes you do need more protein and it's because of X Y and Z... Blah, blah, blah. What you need is a really great pre- and post-snack, lots of fluids and a good nights sleep (more on sports nutrition coming soon).

Remember, too much of a good thing doesn't make it best. Excess protein consumed that your body doesn't need is stored as fat and puts a lot of extra work on your kidneys when breaking it down to store.

Now, there are certain diseases that have very specialized protein requirements which may require a much lower or much higher need each day. For example: renal failure, hemodialysis, peritoneal dialysis, liver failure and burns (stage I, II, & III) all require different protein needs. Individuals suffering from any of these conditions should be regularly monitored by their healthcare team. 


Eleanor Said It Best

We live in a world that can be cruel and unforgiving. Often times, we may find ourselves feeling doubtful, inadequate and a list of others but the fact of the matter is, we all have a purpose. Everyone has talents and attributes unique to only themselves. 

Eleanor Roosevelt said it best, don't give your consent to the world. There is no circumstance in life that warrants someone the privilege to make you feel inferior. So, choose to be happy and never give up or give in.

You can do it! We all can!

Try This, NOT That: Fage Greek Yogurt vs. Sour Cream

Fage (pronounced Fa-yeh) is a greek yogurt and the BEST on the market nutritionally speaking. There is no other yogurt that I have found that can compare. It is high in protein & low in: sugar, sodium & fat and the ingredients are simple & cleanFage can be used in desserts for an extra creaminess and as a replacement for sour cream in savory dishes. I also like Fage added to smoothes to add a punch of natural protein and creaminess. 

With that said, in my opinion, it is not the best tasting greek yogurt. Let me explain, Fage is thick, creamy and has to be stirred up when opened. It is more of a texture issue for me when eaten as a plain yogurt.  I don't like my yogurt thick, if you do then you will like it. 

I witnessed a little taste-test on a couple of unsuspecting teenagers. They were preparing their taco's and were asked if they liked yogurt. All said no and replied "it's nasty". Then they proceeded to make their taco's and add sour cream. When the meal was almost over it was revealed that the sour cream was in fact yogurt. They were shocked and oddly excited that they had eaten it instead of sour cream. Like them, I really can't tell the difference between sour cream and Fage! So why not make a health conscious decision and switch. 

Nutrition Facts
1 container, 7 oz
150 calories, 20 g protein, 8 g carbs, 0 g fiber, 4 g fat, 3 g saturated fat, 65 mg sodium, 8 g sugar

Ingredients: Grade A Pasteurized Skimmed Milk and Cream, Live Active Yogurt Cultures (L. Bulgaricus, S. Thermophilus, L. Acidophilus, Bifidus, L. Casei)

To learn more about Fage visit them here.

*product pictures were found on and nutrition facts provided by Fage.

Iron Rich Foods

*Eating iron-rich foods along with foods high in vitamin C, will allow your body to better absorb the iron. Foods rich in vitamin C include: papaya, bell peppers, strawberries, broccoli, oranges, kale, peaches and kiwi.