Home' D Fine Redland Lifestyle Magazine : March 2010 Contents d'fine magazine March 9, 2010 19
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Are Protein shakes good for you? When
you nourish your body with good protein
sources you transform the body's ability
to recreate muscle tissue for exercise. Many of
us work hard and still play our social sports as
well as go to the gym to keep fit and healthy.
But how many of us actually know how much
protein we need to help our muscles recover for
the next session? What is protein? Protein is one
of the basic building blocks of the human body,
being about 16 percent of our total body weight.
Muscle, hair, skin, and connective tissue are
mainly made up of protein.
However, protein plays a major role in all of the
cells and most of the fluids in our bodies. In
addition, many of our bodies' important
chemicals -- enzymes,hormones,neurotransmitters,
and even our DNA - - are at least partially made up
Although our bodies are good at "recycling"
protein, we use up protein constantly, so it is
important to continually replace it. Think about
this, within one year our body will replace
virtually every cell. Your skin, your muscles' even
your organs are constantly degenerating and
regenerating. The fact of the matter is your entire
body is recreated every year.
Proteins are made up of smaller units called
amino acids. Our bodies cannot manufacture
nine amino acids, so it is important to include all
these amino acids in our diets. Animal proteins
such as meat, eggs, and dairy products have all
the amino acids, and many plants have some of
them. So how much protein do we need?
Our protein needs depend on our age, size, and
activity level. The standard method used by
nutritionists to estimate our minimum daily
protein requirement is to multiply the body
weight in kilograms by .8. This is the number of
grams of protein that should be the daily
minimum. According to this method, a person
weighing 69 Kilos should eat 55 grams of protein
What happens if we don't eat enough protein?
Unlike fat and glucose, our body has little
capacity to store protein.If we were to stop eating
protein, our body would start to break down
muscle for its needs within a day or so. This can
result in the body going into a catabolic state not
really a good way to lose weight at any time as it
has a massive impact on the immune system.
I have been an advocate of additional protein
for people exercising intensely. Shakes are a
convenient way to get the bodies required
protein intakes up. So where do I get these
additional proteins shakes? I go to a supplement
store in Victoria Point called Legal Muscle run by
Adam Murphy and his team.I have found them all
to be highly educated and knowledgeable about
proteins and what suits different people's needs.
Check Legal Muscle out if you are a serious
exerciser you will be surprised at the difference the
right protein can make for your overall energy levels.
Certified Personal Trainer
Queensland Masters Weightlifting Champion 2009
Back Care,Postural & Weight Loss Specialist
Certificate III & IV in Fitness Qualification
Have you ever tried eating only one square
of chocolate, or taking one bite out of a
fresh bread roll? It's difficult!
It's not your fault you crave bread, pasta, rice, cereals,
potatoes, alcohol, sweets, ice cream and soft drinks --
they are addictive.
Our food choices play havoc with our blood
sugar levels causing highs and lows. And
the more refined carbohydrates you eat the
more you crave.
It's a vicious cycle and one that leads to weight
gain and yo-yo dieting. The problem with
carbohydrates is that if they are not used by the
body for fuel, they become stored as body fat.
As far as fat goes, Australia is number one.
Overtaking the US as the world's fattest
nation, a new report has shown that four
million Australians are now obese and five
million are overweight.
The report, Australia's Future Fat Bomb,from
Melbourne's Baker IDI Heart and Diabetes
Institute,portrays a grim prediction for Australia's
future, with an estimated 122,500 premature
deaths caused over the next 20 years from
In addition, 26 per cent of our nation's adult
population is already classified as obese.
Our hospitals in particular are predicted to feel
the strain from all the excess weight. But
Australia's future needn't look so bleak.
The report suggests a strategy as simple
as losing five kilograms in five months could
cut hospital time by 27 per cent and deaths by
34 per cent.
Aussies join the big weigh in
The key to weight
loss and control is
eating foods that
reduce cravings and
regulate blood sugar
are not burnt as
energy are taken up by
the fat cells and stored.
If we are unable to use all the carbohydrates we
eat, health problems can develop. These include
fatigue, brain fogginess, low blood sugar,
intestinal bloating, sleepiness, increased
triglycerides, hypertension and depression.
By simply adjusting the balance between
carbohydrates and proteins, the body can start
using fat for fuel.
Everywhere we look we are inundated with
promotions for different types of diets: low carb
diets, cabbage soup diets, lemon detox diets.You
name it. It's out there.
But unless we have a healthy relationship with
food, sustainable weight loss can be elusive. Life
shouldn't be about calorie counting.
* Natalie Wight is a nutritional coach at Revive
Weight Control, Alexandra Hills.
Natalie Wight *
Why are we addicted to sugar?
(07) 3824 0746
4-10 Windemere Rd, Alexandra Hills
I want a real change,
not just another diet"
Forget calorie counting & shakes ...
Revive is a new approach to weight control that combines the three keys to weight loss - mind, m
movement. With the support of qualified nutritional & movement coaches, you can lose up to
10kgs in 5 weeks & keep it off.
Revive is different to other weight loss programs as it incorporates:
The Mind: Face-to-face weekly coaching from qualified nutritionist, Natalie Wight.
Menu: Real food, not meal replacements. The program is designed so the body burns fat for fuel.
Movement: Weekly consults a movement coach, who will create an individual program to suit you
If you have found it difficult to lose weight in the past, Revive can help. The team will share the skills t
make positive food choices & motivate you throughout your journey to a happier, healthier you.
Natalie is offering free lifestyle evaluations until 30th April 2010.
Call Natalie on (07) 3824 0746 to arrange an appointment.
Free Lifestyle Evaluation
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