Week 1 5 ways to make protein benefit you!

Class 4 Week 1
5 Ways To Make Protein Benefit You
by: Lee Cummings
Imagine this... What if you could: -
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Increase the rate of your metabolism.
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Burn more stored body fat.
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Maintain more muscle mass by eating protein rich foods.
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Calculate the correct amount of protein needed for your body.
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Learn about the best food sources of protein.
As you are looking for ideas, here is proven nutrition information about how protein can benefit you.
1. Are you aware that protein increases the rate of metabolism of your body because it is Thermogenic? - because it takes more calories to process protein rich foods and nutritional supplements.
"Thermogenic" refers to the normal Thermogenesis process your body goes through in digesting and using the food you eat and the burning of calories and fat from that food. i.e. - producing energy from the food you eat.
The body requires more calories to process or digest protein than it does to digest fat or carbohydrates. Thus your metabolism is raised by consuming protein rich foods.
2. Increase the rate at which your fat cells are able to burn stored fat!
You'll probably disagree with this, however...
Soy protein also contributes to the body's ability to burn fat because as you eat more protein your metabolism is raised and it enables your body to burn stored fat instead of storing more fat. Dr. Robert Atkins - author of the Atkins diet, as well as Dr.'s Michael Eades and Mary Dan Eades - authors of the "Protein Power" books, all talk about the proven power of protein and the importance of soy protein in particular.
More about soy protein in a little bit...
3. Maintain muscle mass by eating plenty of protein rich foods. Realize that by eating more protein rich foods, you will maintain muscle mass and more muscle mass means you will:
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raise your metabolism
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burn more fat
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Class 4 Week 1
Understand that your muscle tissue needs protein to maintain itself and when your body does not get enough protein, one of the first places it will get protein is from your muscle tissue.
Let's also remember that one of the most important muscles in the body is your heart. You don't want to damage that muscle do you?
Remember, muscle is protein and protein is Thermogenic - When you do not eat enough or get enough nutrition, the body goes into a "starvation mode" and it will hang on to what it's got. That means it will hang onto fat stores as long as it can.
Since the body does not know when it will get more food or nutrition it is going to hang on to all the fat it has and begin to burn the protein found in your muscle tissue.
Eating less is not the best way to go because it starts to LOWER your metabolism and take away your ability to burn stored fat.
4. Are you feeling hungry when changing your eating habits to a more healthy lifestyle?
Maybe you are not getting enough Protein. You might be wondering just how much protein do I need?
Dr.'s recommend that you get nearly your body weight in grams of Protein. The average woman needs about 100 grams of protein every day. The average man needs about 150 grams of protein every day.
This is an average person who is moderately active. The more active you are the more protein you will need for your active lifestyle.
This is especially important if you are a person who works out several times a week. Protein and calorie intake are a concern when you are an active person who burns many calories (and potentially muscle) during a workout session.
Because it may be difficult to get enough protein without over eating, here are some suggestions to increase your protein intake while on your program.
Have you ever considered integrating a high protein meal replacement shake into your daily diet? Whether you need to lose weight or not, nearly everyone can use more nutrition and protein in their daily diet.
Another way to give your body more protein is to eat a High Protein Low Carb power bar which may have 8 - 15 grams of hunger fighting protein. These power bars always make a great snack.
Use this in combination with daily Shakes and your normal meal to get all the protein your body needs each day!
Class 4 Week 1
5. Do you know what one of the best sources of protein is? Many people say beef or meat in general.
These are great sources of protein, however are you aware that one of the best sources of protein is Soy Protein?
We won't have the time to go into all the benefits of soy protein here, however there are some important points to highlight.
Plant-based Proteins, like those found in soy, have been proven to help lower LDL (bad) cholesterol and elevate good HDL cholesterol. This contributes to less build up of bad cholesterol and helps prevent heart disease and clogged arteries.
This in turn helps prevent heart attacks and strokes. Products which contain soy protein may be able to carry the FDA approved "Heart Smart" symbol which means - "Diets low in saturated fat and cholesterol that include 25 grams of soy protein a day may reduce the risk of heart disease".
Animal Proteins vs. Plant-based Proteins -
Animal Proteins like meat and dairy can be loaded with saturated fat and cholesterol. This type of protein can elevate the LDL (bad) Cholesterol when it remains in your diet for long periods of time.
Over the years, high LDL cholesterol in the blood combined with elevated homocysteine levels can lead to heart disease and clogged arteries. This in turn can lead to heart attacks and stroke.
So, try to replace high fat animal proteins with better cuts of meat - preferably grass fed beef and plant-based proteins like soy.
Also, replacing saturated fats with unsaturated fats like those in olive oil will help you avoid the negative health effects associated with high LDL cholesterol and saturated fats.
When you follow these 5 tips, you may find that you can give your metabolism a boost and burn more stored fat because protein is thermogenic.
And because of this fact you can maintain more of your muscle mass by burning the protein you take in from food and supplements instead of burning the protein of your muscles.
Finally you will do your body well by taking in more high quality animal based protein and especially more soy protein which is good for your heart and circulatory system.
Class 4 Week 1
Here is a quick reference chart of Herbalife products and the amount of protein and calories they supply. Use this in conjunction with your 1 or 2 meals to calculate your personal protein need for the day.
When you reach your target amount of protein per day within you calorie recommendation, you will
1. lose weight and inches
2. not be hungry
3. burn fat
4. have energy
5. feel satisfied
6. not have cravings
7. feel in control
8. be healthy
9. enjoy colorful meals
10. look good in that swim suit!
Herbalife item:

BROKEN DOWN BY SERVING SIZE, CALORIES THEN PROTEIN

Formula 1 shake 2 tbsp 90 9
Formula 3 PPP 1 tbsp 20 5
HPLC shake 2 tbsp 120 15
HPLC drink 1 packet 70 15
HPLC soup 1 packet 80 16
HPLC bar 1 bar 140 10
Soy Nuts 1 packet 130 11
Most meat and cheese items are 115-170 calories and 21-28 grams
So remember, if you are having the right amount of protein but are not losing weight, we have to adjust your calorie intake. That's why Herbalife protein sources are fun, simple and magical! So remember, if you are having the right amount of protein but are not losing weight, we have to adjust your calorie intake. That's why Herbalife protein sources are fun, simple and magical!
Calorie & Nutritional Comparison of Meats and Proteins
Numbers reflect one typically recommended serving of meat, poultry, seafood, and vegetarian protein sources (3 ounces).
NUMBERS BELOW ARE AS: CALORIES, FAT, CARBS, PROTEIN
Scallops
74.8
0.6
2
14.3
Hormel Vegetarian Chili w/Beans
83
0.3
15.4
4.8
Lobster
83.3
0.5
1.1
17.4
Cod
89.3
0.7
0
19.4
Meatless Sausage Patty
97.3
6.9
3.7
7
Canned Tuna (w/water)
98.6
0.7
0
21.7
Pot Roast
104.6
3.1
0
18.1
Red Kidney Beans (1/2 cup)
108.8
0.4
20
6.7
Chicken Breast (no skin)
110
1.2
0
23.1
Lamb Chops
112.3
4.2
0
17.4
Black Beans (1/2 cup)
113.5
0.5
20.4
7.6
Morningstar Black Bean Burger (1 patty)
114.7
0.8
15.2
11.8
Pinto Beans (1/2 cup)
117.1
0.4
21.9
7
Turkey Breast (w/skin)
126
3.5
0
22.2
Salmon
126.7
3.8
0
21.7
Beef Liver
136.9
4.2
2.9
20.7
Hot Dog (1 small, no bun)
141.8
12.8
0.8
5.4
Mussels
146.2
3.8
6.3
20.2
Whitefish
146.2
6.4
0
20.8 Veal
148.8
5.9
0
22.4
Buffalo Wings * (3)
152
9
1.5
16.4
Ham
155
9
2.6
14.9
Canned Tuna (w/oil)
168.3
7
0
24.8
Pork Chops
169.2
7.7
0
23.4
Sirloin Steak
171.7
6.8
0
25.8
Chicken Breast (w/ skin)
172
9.3
0
20.9
Bacon (5 slices)
182.4
15.6
0.2
9.6
Tofu, Firm
182.7
11
5.4
19.9
Breaded Catfish *
195
11.3
6.8
15.3
Tenderloin
227.1
17.9
0
15.3
Ground Turkey
235
13.2
0
27.4
Chicken Tenders *
253
16
15
12
Bratwurst
256
22
1.8
12
Ground Beef
263.7
22.6
0
14.1
Bologna
266
24.3
0.7
10.2
Fish Sticks
272
12.2
23.8
15.7
Babyback Ribs
314.5
25.1
0
20.6
Italian Sausage
346
31.3
0.7
14.3 Class 4 Week 1
Class 4 Week 1
#1 Water Helps Keep Fat Away
W
ater is a key part of any weight loss program. It is very necessary for helping the body remove fat and for general overall health. The following are some of the things that water will help the body with:
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Supresses appetite.
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Assists the body in metabolizing stored fat, because your liver is overloaded when your kidneys don't get enough water. Your liver metabolizes fat and it can't do that at 100% if it is doing the kidney's job.
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Reduces fat deposits in the body.
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Relieves fluid retention problems. If you don't give your body water, it will hold it so as not to lose it.
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Reduces sodium buildup in the body.
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Helps to maintain proper muscle tone.
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Rids the body of waste and toxins.
• Relieves constipation.
T
ips on water intake:
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Take your weight, divide it by 2, and that's how many ounces of water you should be drinking daily. But at least drink a minimum of 64 ounces per day (2 quarts). Here are examples--if your...
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Weight is 200, drink 100 ounces (8, 12-ounce glasses)
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Weight is 250, drink 125 ounces (10.5, 12-ounce glasses)
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Weight is 300, drink 150 ounces (12.5, 12-ounce glasses)
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Weight is 400, drink 200 ounces (17, 12-ounce glasses)
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Drink an additional 8 ounces per day for every 25 pounds overweight.
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It is better to drink the water cold, as it is absorbed quicker and may burn more calories.
• Drink clean water, bottled or filtered.
WARNING: Drinking DIET soda can, over time make you gain weight. Avoid it and replace it with WATER. Did you know it takes 32oz. of water to flush just one 8oz glass of soda! Just quitting drinking all types of soda and replacing it with WATER alone will make you lose weight.
D
ID YOU KNOW THAT WATER may relieve some common ailments such as:
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Lower back pain
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Chronic fatigue syndrome
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Diabetes
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Headaches
•
Asthma
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Allergies
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Colitis
•
Rheumatoid arthritis
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Depression
•
High blood pressure
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High blood cholesterol
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Alcohol dependency
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Neck pain
• And more?
There is nothing like good clean water!!
The Secret to Weight Loss Stop worrying about food and start sipping smarter
The biggest myth about weight gain is that the culprit is too much food. The truth is, dieting won't make a dent unless you stop sipping sugary drinks. In the years since we turned off the water tap in favor of juice, soda, and sports drinks, more people are overweight, and the instances of insulin resistance and diabetes have skyrocketed. And it's no wonder: A few sweet drinks can amount to an entire day's worth of calories—and some contain as much sugar as (gulp) 15 Twinkies. The first step in losing your I-don't-drink-water weight is realizing that just because it comes from a straw, doesn't mean it's harmless. When you're thirsty, water is king, but a low-cal sports drink holds a close second like Herbalife’s H3O.