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July 2007 GCDA Magazine

Want to have a toned body? It's not about eating less...

HEALTH, July 2007, by Dr. Jay


Want to Have a
Toned Body?
It’s not about eating less...


boxingIt’s about eating more... of the good stuff. If you starve yourself you’ll eventually lose weight. But how attractive is a thin person with no muscle mass, no tone or definition and no colour in their skin?

PROTEIN
In the last couple of articles we talked about carbohydrates and fats; two things we need in our diets to maintain a good health. Let’s discuss another necessary ingredient to our diets that should never be avoided: PROTEIN.

Protein is the main building block of your body. You simply cannot have muscle without it.

During your tween and teen years while you are still developing, eating enough protein will ensure proper growth.

DID YOU KNOW?
Next to water, protein is the most plentiful substance in your body! There are several parts of your body that are comprised mostly of protein, such as... muscles, skin, eyes, and your immune system. So making sure protein is a large part of your diet is very important, would you agree?

Protein Helps Lose Weight
It has been said that high-protein diets will help you lose weight. And although there is truth to that, there are other important factors that must be noted at the same time.
I always say:

BALANCE IS KEY!

You can’t go nuts and just eat steak and eggs all day because you think the more protein you eat, the more weight you’ll lose. Not true. It’s the more BALANCED that your diet is of protein, plus good carbs and fats, along with exercise and lots of water, that equals the amount of weight you will lose.

Protein will definitely help to build muscle, and exercising will help that muscle to grow, be toned and show under your skin. If your body doesn’t get enough protein, it will start to take it from your existing muscle tissue! That’s not good. What is good is that since protein takes longer to digest, and since it takes more energy to digest it, you will feel full longer and not crave junk food as much. Your body will burn fat more rapidly than if you were eating a diet low in protein.

Best Protein Sources
Lean meats (chicken, turkey, fish, tuna, beef), Eggs, Dairy, Nuts, Seeds, Legumes (like black beans).

How Much for Me?
Approximately 1 gram for every 2 pounds you weigh. So somewhere between 50 and 60 grams is average for Canadian teen girls. Here’s a little trick to guess throughout the day whether your meals are balanced... say for dinner the size of your carbs (rice, for instance) is about the size of your fist, the size of your protein should be the same, and the size of your vegetables (salad) should be double (2 fists). For a snack... take 4 multi-grain crackers (carbs), a handful of almonds (protein) and two handfuls of veggie sticks. It’s quick, easy, you’ll be full... and good things will be happening for your body.

~ Dr. Jay


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