30-Day Challenge Module 12
- Read today's module on Have We Gone Hog Wild Over Protein?
- Think of ways you can make healthier choices when it comes to your protein. Feel free to share those thoughts with the Facebook Group. If you are participating in our coaching program be prepared to discuss this with your coach this week.
- Continue to log what you ate today, the portion sizes, and how you felt in your food log.
- Participate in your scheduled exercise routine. If you have yet to participate in today's feature video CLICK HERE.
Have We Gone Hog Wild Over Protein?
Proteins are the building blocks of life. You need protein in your diet to help your body repair cells and make new ones. Every cell in the human body contains protein. The basic structure of protein is a chain of amino acids. The human body needs a number of amino acids in large enough amounts to maintain good health. Food Sources of protein are found in meats, milk, fish, and eggs. They are also found in plant sources such as soy, beans, legumes, nut butters, and some grains, such as wheat germ and quinoa. You do NOT need to eat animal products to get all the protein you need in your diet. Vegetarians are able to get enough essential aminos by eating a variety of plant proteins.
Since the introduction of the low carbohydrate diet at the turn of the millennium, it seems as though we’ve gone “hog wild” over our meat consumption. Remember, we only need 15% of our total caloric intake to be from protein sources to be healthy. The truth is, on average, we are actually consuming about 26% of our total caloric intake in the form of protein. Since the body does not usually use protein as a source of energy, whatever our body doesn’t need, our body doesn’t utilize. A well-balanced diet should provide enough protein that a healthy person would rarely need protein supplements.
Another problem we have in the North American diet is that many of our animal-based protein sources come from animals that are grain-fed, treated with antibiotics and hormones, and are highly processed by the time they hit our grocery meat section. After everything is said and done we end up consuming meat products that contain fewer nutrients.
Here are some helpful hints at the grocery store:
- Choose lean cuts of poultry including turkey or chicken with the skin removed.
- Choose lean cuts of beef, bison, or pork, such as round, top sirloin, or tenderloin (trim away any visible fat).
- Choose meat where the animals have been raised without the use of antibiotics and hormones.
- Choose grass-fed animal products raised in farms located close to your area.
- Choose plant-based protein sources like beans including pinto beans, black beans, kidney beans, lentils, split peas, or garbanzo beans.
- Include nuts and seeds in the diet, including almonds, hazelnuts, mixed nuts, peanuts, peanut butter, sunflower seeds, or walnuts.
- Choose tofu, tempeh, and other soy protein products that are organic or non-GMO certified.
As a Lifestyle Transformation Coach, my mission and purpose in life is to inspire and empower lifelong positive changes. We understand that making those changes can be difficult and that there is no shame in needing help. All of our 1-on-1 coaching clients receive exclusive access to our entire exercise video library, and can choose to participate in any of our 30-Day Challenges up to six times as part of their coaching package. If you would like to inquire about working with a coach take some time to COMPLETE THIS HEALTH ASSESSMENT.
All Rights Reserved. No part of this program may be reproduced or redistributed without permission in writing from the author. The 30-Day Challenge program does not make any recommendation of medical treatment or medication. No individual should undertake the 30-Day Challenge program or any of its regimens without first consulting and obtaining the informed approval of a licensed medical practitioner.