‘Fit For Him’ Tuesday – Week 7

If you have been following my health tips the last 7 weeks, then I’m sure by now you are feeling healthier and leaner. 🙂

Nutrition

PROTEINS*

Pay attention to the protein package. Fish, poultry, and beans are your best bets.

Animal protein and vegetable protein probably have the same effects on health. It’s the protein package that’s likely to make a difference. A 6-ounce broiled porterhouse steak is a great source of protein—38 grams worth. But it also delivers 44 grams of fat, 16 of them saturated. That’s almost three-fourths of the recommended daily intake for saturated fat. The same amount of salmon gives you 34 grams of protein and 18 grams of fat, 4 of them saturated. A cup of cooked lentils has 18 grams of protein, but under 1 gram of fat.

So when choosing protein-rich foods, pay attention to what comes along with the protein. Vegetable sources of protein, such as beans, nuts, and whole grains, are excellent choices, and they offer healthy fiber, vitamins and minerals. The best animal protein choices are fish and poultry. If you are partial to red meat, stick with the leanest cuts, choose moderate portion sizes, and make it only an occasional part of your diet.

The Institute of Medicine recommends that adults get a minimum of 0.8 grams of protein for every kilogram of body weight per day—that’s about 64 grams for a 160 pound adult.

Exercise

Week Five

Run 4 minutes/walk 1 minute-repeat 4 times. Total run is 16 minutes. Total time is 20 minutes.

Remember your 5 minute brisk walk to warm-up.

Have fun and be awesomely blessed!

Cláudia

*Information from the Harvard School of Public Health Nutrition Source.

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