LETS TALK TURKEY

AND PROTEIN!!!!

 

 

 

If your trying to build muscle, you have good reason to eat your turkey this year!!!!  Not only is turkey low in fat, its packed full of protein!!!  Just one 3 1/2 ounce white meat portion (about the size of a deck of cards) contains 29-30 grams of protein.....WOW!!! That's alot of protein!!!  And if your anything like me at Thanksgiving.......I'll be eating 2 decks of cards!!

 

Now if your trying to lose fat and build muscle (love my weights!), I recommend consuming about 1.2 to 1.6 grams of protein daily per kilogram of body weight.  How do you convert pounds into kilograms you may be asking??? Simply take your body weight and divide it by 2.2.  For example a 120 pound woman would = 55kg (I rounded 54.5 to 55kg).  So if  she were to consume 1.2 to 1.6 grams of protein per her kilogram of body weight it would equal 66-88 grams of protein. 

 

If your goal is weight loss, adequate intake of protein rich foods should be a very important part of your daily meal plan.  Try to eat at least 5 to 6 servings of protein throughout your day.  I know you have all heard this before, but protein is primarily found in meat, poultry, eggs, and fish, but you can also find some in dairy, grains, and vegetables.

 

So now you know how to calculate your own protein needs.....no excuses.  You are officially armed with knowledge!!!  I hope you all enjoy your Thanksgiving and Gobble, Gobble!!!!......but just remember that turkey is not just for the holidays!!

 





Yummy Butternut Squash!!

 

 

Nothing says Fall like a Butternut Squash.......well maybe an Apple Cider Donut does too, but lets keep it healthy today!!!!  We all know how beautiful a Winter Squash looks in a Fall Scene in the center of our tables, but do we know how good they are for our health when we eat them and how easy they are to prepare???

Butternut Squash looks a little like a giant cream colored stretched out pear to me and they taste sweet and a little nutty at the same time.  But did you know how healthy they are for you??  Open one up and you will see a beautiful orange-yellow hue.....like a summer sunset....O.K...a little too much Alison!!!  Anyway, did you know that Butternut Squash is an excellent source of vitamin A in the form of Beta Carotene.  Just eating a small serving can provide most of us with all the Vitamin A we need for the day.  Just one cube is packed with 195% of the recommended dietary allowance (RDA) of Vitamin A for women.   Pretty good...right??  Vitamin A comes in handy for good eye health and a healthy immune system.   Also, did you know that a large portion of this Vitamin A comes from Beta Carotene (AKA Carotenoids).......gets a little confusing, I know!!   But if you can take away anything....know this....studies have shown that Beta Carotene is associated with a significantly reduced risk of developing lung cancer and may also help reduce the risk of breast cancer and skin damage caused by UV rays.   Butternut Squash is also a great source of Vitamin C and Potassium.  Just one cup of butternut squash has more Potassium than one banana!!

Here is a very simple and quick recipe to get all you NEWBIES started:

Take 2 Butternut Squash and cut them in half lengthwise and clean out the seeds (don't throw out seeds!!....I'll give you another tip for them).

1. Place the squash on a baking sheet with the beautiful orange side facing up.
2. Place 1 teaspoon of light butter (or regular if you like) in the middle of each half you cut.
3. Now sprinkle each piece with brown sugar, cinnamon (if you like), salt, and pepper.
4. Roast for 30 minutes at 400 degrees F. 

Easy!!!!! And your family will think you rock!!!!!

Now the seeds.....packed with some protein and good for your heart fats... can make a healthy and delicious snack.
Here's how you do it:

1. Clean the seeds with water and remove any of the squash strings.
2. Pat them dry and put them in a bowl.
3. Add a little Extra Virgin Olive Oil and Salt and mix them well.
4. Now spread them out on a baking sheet lined with parchment paper and bake them for 20 minutes at 275 degrees F.  Yum, Yum!!!

I hope you all enjoy!!!!  Stay tuned....next we will talk turkey!!!