Answering Email Questions 5/9/12

Email Question 
Hello there, I hope all is well with you all and I really hope all is going well with your son! I have another health question for you. My daughter is a huge athlete. She is currently in the rowing season and it is very physically demanding. She is trying to add more protein to her diet, especially for lunch and school. She takes her lunch every day and one of her best friends is very allergic to peanuts and can not be around peanut products. Norma does not care for lunch meats and is big on hot foods should be hot and cold foods should be cold. I am trying to find something she can take in place of a peanut butter sandwich that will still give her the protein she is looking for. Any ideas?




Response:

Answering emails: WHY

Answering emails
 Tia, I'm OK.  I have been following some of your advise, but not adding anything new.  I was wondering if you had any ideas as to a way to help or for me to figure out WHY I don't care enough to take care of me (health wise).  I tried diets and changing my eating habits for all of my middle and high school years and after that I have not been very successful at it since.  I always was dieting with my mom, and always felt

Answering Emails: Whey Protein Powder High Cholesterol

Answering Emails: Whey Protein Powder High Cholesterol

Question: 

Is Whey Protein Powder okay even though it has a lot of cholesterol? J.B. 

Answer for J.B. 

You should always check with your doctor and know your personal cholesterol levels. 

For you J.B. the answer is YES.

You don't have any high cholesterol food or drink you intake on

Answering Email: Can I use a fan?

ANSWERING EMAILS

Can I use a fan when I workout? 

QUESTION:

Hi Tia,

Just have a question about the amount of protein per day I should be having. Seventy seven grams is about 2.7 oz. That can't be per day? Per meal maybe? I'm confused....or may my conversion is wrong?

Answering Emails: Clarification About Protein

ANSWERING EMAILS

Clarification About Protein  

QUESTION:

Hi Tia,

Just have a question about the amount of protein per day I should be having. Seventy seven grams is about 2.7 oz. That can't be per day? Per meal maybe? I'm confused....or may my conversion is wrong?

ANSWER:

You can't look 77 grams as a weighted measurement   It is 77 grams of  protein. 


Example: Chicken breast, 3.5 oz has 30 grams protein

How I calculated how much protein needed:

Your weight in lbs divided by 2.2 = your weight in kilograms

take your weight in kilograms x 1 = for protein requirements

I explain how to get protein in on my blog.

How Much Protein is in Food?

http://coachhurt.blogspot.com/2011/02/protein.html

How Much Protein is in Vegetables and Fruit?

http://coachhurt.blogspot.com/2011/03/how-much-protein-is-in-vegetables-and.html

Let's Get Healthy,

Coach TIA 

Answering Emails "Jenn"

Answering Emails,
email:
I got the info for the WebMD site off your information. I haave a healthy BMI but my waist is right on the edge. Should I do more crunches? I've never really liked doing them but I just started doing the bicycle crunches they're not too bad.


answer:
Nutrition and high heart rate (aka. cardio workouts) are the only things that will get rid of that extra belly fat. We can't really do spot body weight loss training. Bummer...I know.

We can do stop strength training. However, if you want to SEE the ripped abs you built by strength training, you will need to lose the belly fat on top of the abs.
Coach TIA

How Many Calories Do I Need Burn to Lose Weight?

Answering Questions:

Well it's not that simple. It really does matter what you eat.

3,500 calories equals about 1 pound.

So logic would tell us that we need to burn off 3,500 calories to lose a pound. YES...BUT...

Answers on "How Can I Lose Weight?"

Answering Questions:

It is very simple.

Burn more than what you consume.

Calories burned must be more than calories consumed.

You must burn more calories that you put into your mouth.

Eat less calories and exercise more.

Burn more calories than you eat.

It really is that straight forward.

Of course there are other factors that come into play but it boils down to eating less and burning more.

Let's Get Healthy,

Coach TIA

How Much Protein is in Vegetables and Fruit?

Answering another email about protein.

There isn't a lot of protein in most fruits and vegetables. but feel free to count it =-)

The below protein in 100 grams (3.5oz) cooked vegetables unless otherwise noted.

Asparagus - 3 grams Beetroot - 2 grams Broccoli - 3 grams

Brussels Sprouts - 3 grams Cabbage average - 1 gram Carrots (.5cup)– .8 gram

Cauliflower 3 grams Celery - 0.5 grams Cucumber - 0.5 grams

Fennel - 1 grams Green Beans (.5cup) – 1 gram Leek - 1 grams

Lettuce (average) - 0.7 grams Mushroom - 2 grams Okra - 2.4 grams

Onion - 0.7 grams Parsnip - 1.5 grams; Peppers - 1 grams;

Pumpkin - 0.5 grams; Radish - 0.7 grams Spinach - 2 grams;

Sweetcorn - 2.5 grams; Tomatoes - 2 grams; Turnip - 0.8 grams

Watercress - 3 grams; Yam - 2 grams

The below protein in 100 grams (3.5oz) of fruit unless otherwise noted.

Apple – 0.26 grams Banana – 1.6 grams Blueberries - 0.50 grams

Blackberries - 1.39 grams Cherries - 1 gram Grapefruit - 0.8 grams

Grapes - .0.6 grams Kiwi - 1.14 grams Mango - 0.51 grams

Melons - 0.80 grams Orange (large) – 1.7 grams Peaches - 0.91 grams

Pears - 0.51 grams Pineapple - 0.54 grams Plums - 0.70 grams

Pomegranates - 0.89 grams Raisins golden - 3.2 grams Strawberries - 0.67 grams

Tangerines - 0.63 grams Watermelon - 0.56 grams

Lets' Get Healthy,

Coach TIA

How Much Protein Should I Eat in a Day?

This is a question I get a lot.

Below is what I wrote to a women who was thought she knew how many calories she needed to eat.

E-mail:

How Much Protein Should I Eat in a Day? 26 grams right?

Answered Email:

That isn't enough.

First you will need to do some math.

ACE Manual uses this calculation:

Your weight in lbs divided by 2.2 = your weight in kilograms

take your weight in kilograms x 0.8 to 1 = protein requirements

Athletes should use "1".

To lose fat do the math above using your current weight.

That would mean you should eat 60.4 g of protein a day.

As you lose fat you will need to recalculate.

That would break down to 3 meals at 12 grams and 2 snacks at 12 grams

Or For you: you are eating 2 snacks of Greek yogurts at 13 g, then 3 meals should be 11.3 g.

NOTE:

1. According to the USDA Food Guide, adults should consume 91g of protein a day, based on a 2,000 calorie a day diet. Protein should make up approximately 18 percent of your total daily calories.

2. Nancy Clark's Sports Nutrition Guidebook pg 130 Multiply your weight in pounds by one of the following: Sedentary adult 0.4: Active adult 0.4-0.6: Growing athlete 0.6-0.9: Adult building muscle mass 0.6-0.9

3. Arnold Schwarzenegger The New Encyclopedia of Modern Bodybuilding pg 725: 1 gram of per pound of body weight

4. ACSM (American Collage of Sports Medicine) RDA- 0.8g/kg bw/day ƒ: Endurance athlete-0.9-1.4 g/kg bw/day: Strength athlete-1.5-1.8g/kg ƒbw/day

5. AFAA (Aerobics and Fitness Association of America) your weight x it by 0.45 = body weight in KG: Mulitiply that by 0.8 = grams needed in Protein

Protein is so important for repairing and building your muscles as well as helping you lose fat.

Let's Get Healthy,

Coach TIA

Need a little more help with the calculations, read below?

For a 140 lb women

140/2.2 = 63.6

63.6 x 0.8 = 51 grams of protein

Athletes should use "1"

140/2.2 = 63.6

63.6 x 1 = 63.6 grams of protein

More simply put....

If you weigh 122 lbs

If you wish to lose body fat use this calculation

122.2/2.2 = 55.55 x 0.8 = 44.44 g of protein per day is

For athletes who want to lose weight and/or gain muscle

122/2.2 = 55.55 x 1 = 55.55

* If you wish to maintain you could only use your LBM.

86.8 / 2.2 = 39.46 x 0.8 = 31.6 g of protein per day

* I rarely ever use this calculation because it is so hard to gain muscle that there really isn't a great benefit to use it.

Let's Get Healthy,

Coach TIA

How Much Protein is in Food?

"How Much Protein is in Food?"

An ounce of meat or fish has approximately 7 grams of protein.

One once equal to about 1/3 the size of a deck of cards. Therefor the size of a deck of cards would be approximately 3 oz.

Beef

Hamburger patty, 4 oz – 28 grams protein

Steak, 6 oz – 42 grams

Most cuts of beef – 7 grams of protein per ounce

Chicken

Chicken breast, 3.5 oz - 30 grams protein

Chicken thigh – 10 grams (for average size)

Drumstick – 11 grams Wing – 6 grams

Chicken meat, cooked, 4 oz – 35 grams

Turkey

Turkey breast , 6 0z, 51.4 grams

Turkey, dark meat, 6 oz. - 48.6 grams

Fish

Most fish fillets or steaks are about 22 grams of protein for 3 ½ oz (100 grams) of cooked fish Salmon, 6 oz. - 33 grams of protein.

Tuna, 6 oz can - 40 grams of protein

Pork

Pork chop, average - 22 grams protein

Pork loin or tenderloin, 4 oz – 29 grams

Ham, 6 oz serving – 35.4 grams

Ground pork, 1 oz raw – 5 grams; 3 oz cooked – 22 grams

Bacon, 1 slice – 3 grams

Canadian-style bacon (back bacon), slice – 5 – 6 grams

Eggs and Dairy

Egg large - 6.5 grams protein

Egg whites - 3.6 grams

Milk, 1 cup - 8 grams

Cottage cheese, ½ cup - 15 grams

Yogurt, 1 cup – usually 8-12 grams, check label

Soft cheeses (Mozzarella, Brie, Camembert) – 6 grams per oz

Medium cheeses (Cheddar, Swiss) – 7 or 8 grams per oz

Hard cheeses (Parmesan) – 10 grams per oz

Beans (including soy)

Tofu, ½ cup 20 grams protein

Tofu, 1 oz, 2.3 grams Soy milk, 1 cup - 6 -10 grams

Most beans (black, pinto, lentils, etc) about 7-10 grams protein per half cup of cooked beans

Soy beans, ½ cup cooked – 14 grams protein

Split peas, ½ cup cooked – 8 grams

Nuts and Seeds

Peanut butter, 2 Tablespoons - 8 grams protein

Almonds, ¼ cup – 8 grams Peanuts, ¼ cup – 9 grams

Cashews, ¼ cup – 5 grams Pecans, ¼ cup – 2.5 grams

Sunflower seeds, ¼ cup – 6 grams

Pumpkin seeds, ¼ cup – 8 grams

Flax seeds – ¼ cup – 8 grams

Let's Get Healthy,

Coach Tia

Pregnancy and Workouts

I just got an e-mail from a friend who has found out she is pregnant and had a few questions about working out and being pregnant. She wrote:

"...I just found out I am 7 weeks pregnant. Do you think I can still do sit ups while pregnant? Is that healthy? Or maybe an aerobic class?"

This is the advice I gave her:

" First check with your doctor to see if you have any risk factors and if you should do any abdominal exercises or workouts.
However, generally speaking:
Pregnant women should not do prone exercises during any part of their pregnancy for the safety of the mother and the baby. (stay off their back - don't lay down and workout)
With some pregnant women sit-ups and crunches are fine in the first trimester but by the second trimester, pregnant women should avoid prone exercises (lying on your back). The baby is growing in the uterus and its weight can compress the blood vessels leading to the mothers heart, lowering her blood pressure, inhibit the blood supply to the baby and potentially depriving the baby of oxygen.
Those problems can begin in early pregnancy however it is more likely to occur during second trimester.
As far as aerobic goes if a pregnant women has been engaged in regular aerobic exercise, including running, for at least 6 mths prior to pregnancy then she usually can continue threw out her entire pregnancy. BUT always talk with your doctor before continuing or starting any exercise."

If you have any healthy lifestyle related questions feel free to e-mail me and I will do my best to answer them.

Let's Get Healthy,

Coach TIA

***PLEASE READ THE DISCLAIMER AT THE BOTTOM OF THIS BLOG***

Wheat Bread It's Healthy...Right?

I get this question a lot.

"Wheat bread is healthy. Right? "

Wrong.

"Well I thought if it says wheat on the label it is has to be healthy. Right?"

Wrong! Most wheat breads are nothing more than slightly improved versions of white bread, have high fructose corn syrup them.

To live a healthy lifestyle we must get rid of the white breads and replace it with only 100% whole grain breads. Don’t be discouraged by this fact because they have some very yummy 100% whole grain breads out there.

"What kind of bread should I be eating?"

REAL 100% whole wheat bread or 100% whole grain bread.

"I don't know how to pick it out in the store. What should I look for?"

Yes it is hard to pick it out bread.

You need to look for bread that says on it 100% whole wheat or 100% Whole grain on it.

When buying bread don't just go looking for the words on the label that say healthy, wheat bread, multigrain, or stone ground on the label. Those are just descriptive labeling, aka, advertising.

Again, look for bread that says 100% whole wheat or 100%whole grain on the label. Then look next at the ingredients.

The first thing on the ingredients label must have the word "whole" “stone ground” on it, for example, "whole wheat flour, whole grain flour, stone ground grains". If it says enriched or unbleached flour it is not good for your body. That is bread stripped of healthy grains. Put it back. Second make sure the bread doesn’t have High Fructose Corn Syrup in it.

Buying 100% whole grain is the best choice for your body because of the extra fiber in whole grains makes you feel fuller longer, which means you eat less. It also helps level out the peaks and valleys of insulin after eating. The other benefits form eating a diet in whole grains is that will lower your type II Diabetes, high blood pressure and risk of heart disease.

Here are some breads that are good choices.

Ezekiel 4:9, Sprouted Grain Bread (found in the freezer sessions)

Healthy Life 100% Whole Grain

Natures Own. 100% Whole Grain

Natures Pride, 100% Whole Wheat

Pepperidge Farm, 100% Whole Wheat

Arnold, 100% Whole Wheat

Here are some good Thins, Flats, and Bagel Thins.

They are breads that are lower in calorie and less dense.

Arnold Sandwich Thins 100% Whole Wheat

Pepperidge Farm Flats 100% Whole Wheat

Bagel Thins 100% Whole Wheat

Have a healthy day