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BAILEYS7OF9's Photo BAILEYS7OF9 SparkPoints: (120,893)
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7/9/10 10:35 A

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Okay.. here it is! This is from a body builder. I am not looking to be a body builder, just want to try to get the 6 pack!

Find out your body fat %. When you have this number you multiply it by your body weight and this will give you your body fat in pounds.

You subtract this number from your total body weight and you will have Lean Body Mass. Normally 1gm of protein for every pound of body weight is recommended.

To lose weight or tone up I like to keep the equation around .8-1.5 gm of protein for every lb of Lean Body Mass.

So, at 106 w/ 18% body fat my body fat in pounds is 19.08. That subtracted from my weight is 86.92 and multiple that by 1.5 = 130 grams of protein a day. That would be my MAX. Low would be 69.5

According to SP my protein range is 60-137. So those numbers really fit right in there
emoticon

I am concentrating on the foods that give me more protein grams for the calories. Fish is the best as in higher protein per calorie consumption. Like 20 g protein for 120 calories. Pork is 20 g for 200 calories. etc.

There are protein powders that you can add to foods or smoothies. You just have to make sure they are GF and some are really high in calories, some not.





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BAILEYS7OF9's Photo BAILEYS7OF9 SparkPoints: (120,893)
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7/8/10 10:41 A

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I tried to find the thread and cannot, so sent a spark mail requesting the formula. When I get it, I'll post it!





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DOTSLADY's Photo DOTSLADY Posts: 10,018
7/7/10 7:35 P

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emoticon ok, ok be cool man/bailey. :) lol i'm sure you're FINE! Really, I need to make sure I get enough and I rarely get 120g myself. I try for at least 100g. I recently read protein needed is based on your ideal weight, not current weight, which I hadn't thought about before. If you come across the formula, share it; I'd be interested.
emoticon . Ciao (chow) baby! emoticon

Edited by: DOTSLADY at: 7/8/2010 (12:29)
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ILLINITEACHER52 Posts: 7,256
7/7/10 12:23 P

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shredded chicken sounds wonderful. I can put it in the crockpot and it will be done in time for dinner. Thanks for the suggestion - I am looking for ways to use what I already have in my freezer.

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ALISHAB3's Photo ALISHAB3 SparkPoints: (17,161)
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7/7/10 12:14 P

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Great thread. Foster Farms unsalted plain chicken is easily roasted. I put buttermilk on it, salt and pepper and it is very tasty. You can shred it and freeze it in portion sized baggies or ziploc boxes. I take magnesium, not calcium because I get plenty of it in my diet from dark green leafy vegetables.

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ILLINITEACHER52 Posts: 7,256
7/7/10 12:09 P

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I just had an omelet for brunch made with 4 extra large eggs and lots of veggies. I am on my way to having plenty of protein today.

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7/7/10 10:34 A

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It's not! LOL yesterday I got in 73 grams. My SP requirements range from 60 - 137.

The suggested 120 was calculated by a formula by a body builder. The increase protein is to help build lean muscle mass instead of working it off w/ the fat. I will have to get whey supplements or something like that to consume that much protein. I have not run out to the store to do that yet. But am paying attention to eating more protein for the bang foods. Trying to get over 60 g of protein.

I started the Couch to 5 K in 9 wks program again, I have finished 5 runs so far. I also joined the 200 crunch team too, another program to build you to 200 crunches.





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ILLINITEACHER52 Posts: 7,256
7/4/10 12:09 P

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I take a liquid calcium citrate/magnesium supplement and also extra magnesium. I can tell if my mineral balance is off by my legs. I also watch potassium balance. I think restless leg syndrome is related to a mineral imbalance in some way.

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IVORY1825's Photo IVORY1825 Posts: 7,669
7/4/10 10:50 A

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Calcium is important, but balancing it with Magnesium is just as important. I take a balanced calcium, magnesium, vit D supplement, because I know I (and most people I've talked to) do not get enough magnesium and it isn't in most vitamins. I also take fish oil and a chewable children's vitamin.

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DOTSLADY's Photo DOTSLADY Posts: 10,018
7/2/10 5:23 P

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CYCLINGGAL - may I ask why you add xanthan or guar gum to your smoothies? Is it for consistency? Interesting, as I've never heard of that.

A bit off topic, but: For those supplementing with calcium: I wonder how much getting adequate calcium really matters (I think we're hoodwinked into thinking it's important by the media - just like grains and the food pyramid). I'm opinionated about this, because I believe we need to focus more on MAGNESIUM and the rest will fall into place (provided you're getting enough of ALL minerals, not 'just' calcium) - esp if this is for bone health.

Oxolates (spinach & leafy greens, but not if cooked, chocolate, cocoa, caffeine, rhubarb, mustard greens, BUCKWHEAT, star fruit, pepper, peppers .... (List here: bit.ly/93hdT9 or quick article here: bit.ly/b9h5pO ) and phytates ( bit.ly/dcSOMU ) in cereal grains and legumes (hence why we people soak them) compete for mineral absorption, so take that into consideration when you plan your balanced meals, too. Magnesium is excreted with too much sugar and alcohol. If you think something different, let's talk. I want to learn from my buds here, too.

MARGIE - thanks for the jerky recipe. I have found nitrate free jerky, but it's tres expensive.

BAILEY - that's a lot of protein for your weight (I'm not an expert)? How's that going?






KNOWLEDGE = POWER. BODY = TEMPLE. FOOD = MEDICINE. PREVENTION IS THE CURE. YOU ARE WHAT YOU ABSORB!
One person's food is another person's poison.
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Celiac Disease: An autoimmune reaction from eating gluten grains: wheat, rye, barley and contaminated oats=nutrient deficiency=cancer. Have 1 of 300 symptoms? bit.ly/cdsymptoms
CD stories: bit.ly/cdstories
Nutrition/Cancer: bit.ly/Quillinnutrition


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CYCLINGGAL Posts: 13
7/2/10 3:05 P

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A blender definitely helps. I use a magic bullet and it's not huge but gets the job done.

CADYANN1's Photo CADYANN1 Posts: 103
7/2/10 2:10 P

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Excellent suggestions from everyone! I already eat some quinoa pasta (LOVE it) and I've tried the quinoa that is like oatmeal. It wasn't too bad. I also liked the suggestion to add flaxseed meal to stuff. I'll be looking for recipes to use this in, as I currently have some but have no idea what to put it in. I'd like that beef jerky recipe--can you share it here on SP's recipe site?
My mom also suggested the hard-boiled eggs. I told her that requires a little more advanced preparation, but that it is doable. I went out and bought some eggs and I'll try to start adding them to meals. As far as fish goes, I love both salmon and tilapia. I usually eat the tilapia at least one meal per week. Salmon I have a little less often because I get an undesirable aftertaste sometimes from it.

I have tried some whey protein powders (I have some chocolate right now) but I've found that they mix weird. Perhaps I need to use a blender for it.

Thanks guys for all the feedback. It's nice to hear all of the different things you are doing to ensure a healthy, balanced diet. I'm still fairly new to a GF diet (since March) so I am learning as I go along, with only the internet to guide me.

Tammy (West Virginia)


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TELLITFORWARD SparkPoints: (10,826)
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7/2/10 1:34 P

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Nuts and beans are killers for me. Quinoa is a protein which has all the 9 essential amino acids which the body can't make. I like turkey, which is a good plain meat. Also fish. Salmon, talapia, tuna, herring.
I use organic milk as well and do have cheese. I like the beef jerky suggestion, but hate the commercial stuff, so thanks for the recipe. Flax is good, but I don't like the taste. I use whey protein powder sometimes, and have some hemp powder to try.
I agree about the nuts. Unless you can get a good sourcde of raw, organic ones, you're likely getting too much yucky oil and salt.
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ILLINITEACHER52 Posts: 7,256
7/2/10 12:17 P

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I make smoothies using rice protein, brewers yeast and chia seeds, and sometimes ground flax seed. It is a good way to start the day with adequate protein.

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BAILEYS7OF9's Photo BAILEYS7OF9 SparkPoints: (120,893)
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7/2/10 11:44 A

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I am not either. I pretty much get to the low end but it was recommended for me to consume 120 g to help tone my belly. I am going to look into a protein whey powder.





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AKHEILA's Photo AKHEILA Posts: 27
7/2/10 11:23 A

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You have received some great suggestions here. You can also consider quinoa, and hemp hearts...both are good grains, that contain protein.



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MARGIE100%PURE's Photo MARGIE100%PURE Posts: 1,513
7/2/10 11:11 A

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Protein is about replenishing amino acids, neuron support, and good muscle health. It is often a like of dislike as a food category. When plain is no fun then be creative in new habits to ease more protein into the day. It may be low in carbohydrates and is worth al the calories worth counting but if it does not taste good, you may not want to bother. I like both meat and vegetable sources. I don't do well with 'processed food' such as, soy, whey or other protein powders, how about you? If you can eat these, a smoothie can enhance food joy for you.

I crock a batch of beans and puree some into single serving portions to freeze for sauces or stew-like dishes. I like a well-seasoned piece of meat so spicing is a big tool to get me to eat it. A combination of sweet, tart, and savory types of herbs and spices can make your mouth water for that next delicious bite.

A slow cooked roast or a bar-b-qued protein is fun. My options include dairy with cheese being okay for a combination protein cubed cold or melted on the dish. My favorite protein is a sweet piece of homemade beef jerky. I slow dry it in the conventional oven with a sea salt solution soak at least one hour, a few herbs rubbed in and a honey glaze cut from thin sliced cheap chuck roast. Then I bake this meat open draped over the oven racks with a foil liner covering the bottom of the oven, using a long slow time for about 8-12 hours in the warm oven set below 200 degrees Fahrenheit. This is a lean meat rich in protein, still low in carbohydrates, no refrigeration required, has a 4-6 month shelf life, (no additional preservative that is one of my currently biggest no-no's); and most important, it tastes good.

I am so sensitive, that I still cannot eat in a restaurant due to food allergies and food intolerances, more from the processing than any actual whole food rejections. The modern meats are sickly and shot with marinates, hormones, and chemicals. The vegetable forms are grains of gluten sources, allergy issues as in soy, corn, and yeast, and intolerant sulfite filled of both natural and man added forms. Nuts and seeds are not commonly sold raw; they tend to be roasted in oils I cannot tolerate, and easily become rancid from high heats and long shelf life, causing bad body reactions. Nuts have high arginine to lysine ratios that promote immune weakness and make me more susceptible to viral invasions.

I must avoid pork, turkey, chicken dark meat the skin, commercially processed sausage, cured, smoked, and all those marinated meats. I can have none of the flesh protein sources commonly sold in Wal-Mart and other large chain food stores. Due to sulfite intolerance, I must avoid seafood from any shore, limit my eggs, processed dairy, like cottage cheese, ricotta, cheddar, Swiss, etc... low fat yogurt, and most cheeses, and count sulfites to remain under 2 grams per day. My body and my taste buds love mozzarella both cow and water buffalo versions. I do avoid gluten grains. I like most seeds, limit my raw nuts, and never have tree nuts commercially roasted. I avoid nut butters and anything peanut.

I sort-of understand your aversion to protein sources. I have found ways to get enough each day with freshness in textures from beans, peas, lentils, seeds, poultry, meats, and dairy with flavorful joy in the tastes, and still keep the bad reactions out of my 'gut pleasing' day. Bon Appetite


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CYCLINGGAL Posts: 13
7/2/10 11:05 A

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Everyone's voiced my suggestions. If you're still low, you can think about protein powders. There are a ton out there from reputable companies. I do a pea protein that has good flavor since I avoid dairy too and don't want a ton of excess soy in my diet either. I make awesome smoothies with a scoop of that, ice, a little guar and xanthan gums plus frozen fruit or some sweetener of choice. Great on hot summer days! You can also add protein powders to baked goods to give them a boost.

JENCORINNE's Photo JENCORINNE Posts: 1,932
7/2/10 10:36 A

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Just make sure the oatmeal is certified GF although many people with CD can't tolerate any oats.

Other than that I'll 2nd most of hats said - nuts are great, my Dr says almonds are the perfect protein.

ground Flax seed meal(not oil) has protein and fiber both things hard to get at times as well as health omega 3's

Beans more fiber and protein.

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IVORY1825's Photo IVORY1825 Posts: 7,669
7/2/10 10:10 A

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Protein! I get lots of that.

Chicken is your best low cal meat choice, it goes in everything.

Egg whites are fabulous. Cook one/two into oatmeal, throw them in stir fries, salads, make egg white veggie muffins for breakfast, egg white crepes for dessert recipes.sparkpeople.com/recip
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asp?recipe=255931


Beans and lentils, especially lentils, high in protein.

Use grains like quinoa and amaranth and switch your oatmeal to a steel cut or Bob's Red Mill mighty fine hot cereal or use quinoa for hot cereal.

Lowfat cheeses like cheddar and part-skim mozz are also good protein sources.

Flaxseed meal, adds to so many things without trouble, like oatmeal.

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ILLINITEACHER52 Posts: 7,256
7/2/10 10:10 A

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I forgot to add that I never get enough calcium just from food so I always supplement. (I have to avoid dairy products, which makes it a little more challenging.)

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ILLINITEACHER52 Posts: 7,256
7/2/10 10:09 A

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Have nuts or hard boiled eggs as a snack. I try to eat some sort of protein at every meal. - chicken on a salad, tuna salad for lunch, a plain hamburger with veggies. List the types of protein that you like and build your menus around those foods. You will figure out what works for you. List the days when you do have enough protein and soon you will have your own meal plans (free of charge!)

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CADYANN1's Photo CADYANN1 Posts: 103
7/2/10 9:09 A

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Since I've been tracking what I eat on SP, I've noticed an unhealthy trend. It seems I am generally well below what SP thinks I should have, protein-wise. Most days I don't get enough calcium either. I do take Centrum supplements which will help with the calcium, but I'm not sure what to do to get more protein without overdoing it with the carbs or calories for the day.
I am not a vegetarian, but I generally don't eat a ton of meat. I have considered seeing a dietitian to help me figure out how to balance my diet a little better, but it's not in my budget right now. I wish SP had a GF menu option. :P
Open to any suggestions!

Tammy (West Virginia)


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