imported_admin
07-26-2001, 12:39 AM
How to Determine Personal Protein Needs
July 10, 2000
News: Hard to believe summer is nearly half over – fall fashions are already starting to showcase in Europe – can't believe that shoulder pads are coming back or as the industry now calls it "the big shoulder look". Fashions seem to forever recycle and I should have known that the 80's look was soon to repeat especially with today's economy eerily similar to the excessive 80's... even "Versace" (forever body conscious) showcased "big upper body/slim lower body" looks in a variety of fabulous fabrics and textile designs. (Better keep doing Diva Derriere and Awesome Legs so you can wear those cigarette slim pants and/or pencil skirts without any "panty lines"!)
Now that Women's Fitness International magazine has new ownership and has moved to South Beach Miami, it seems like I'm back at home base in "fitness for fashion"… however, I might start to contribute to other magazines that aren't necessarily fitness-based. I'd love to hear from any T-Tappers as to what magazines you'd like to see me contribute articles and/or exercises – my email address is teresatapp@yahoo.com. I'm also negotiating doing articles with exercises for some female based websites too – got any favorite sites? I'll keep you posted.
T-Tapp Trainers are popping up all over the country, so everyone can get private and/or group instruction using T-Tapp Techniques – I'll start announcing names, email addresses and phone numbers of those ready to teach. First areas are Northern and Southern California (San Francisco – San Diego), Florida (Boca Raton – Ft. Lauderdale), North and South Carolina, Minnesota (Minneapolis), Texas (Dallas – Houston) and maybe more will be certified by the 30th of this month... stay tuned!
Contest winners: Congratulations to Simi Joa, Sheri Millwood, Gayanna Magcosta, Rochelle Raybuck, Annette Natali, and Malina Esbenshade – you receive your choice of Target Pop Videos: Primary Back Stretch for ultimate lymphatic health and fat burning, Diva Derriere, or Organs in Place/Half Frog Sequence. Also Corrine A. Wickard receives her choice of Mini Max Workout Videos 1, 2, 3 or 4. Be sure to email your selection with shipping address to teresatapp@yahoo.com or call 1-800-342-0717. Next contest is July 20th. Be sure to re-enter since names do not carry forward.
Personal Protein Needs: Protein is essential. There's no argument about that. Our bodies need protein to repair and maintain body tissues, produce hemoglobin to carry oxygen to the cells and to produce antibodies, enzymes and hormones. But how much is necessary and how much is too much? In the wake of today's best-selling high-protein, low-carbohydrate diets many people have created imbalance within their bodies. Many health/nutrition experts remain skeptical about these diets and worry about the health hazards of eating a high-protein diet for an extended period of time… latest concern is that excess protein leeches calcium from our bones!
I've previously written about how important it is for us to consume a balanced diet involving carbohydrates, protein and fat. I believe in John Hopkins Medical Research for women to consume 55% carbohydrates in order to maintain bone density. Most professional health organizations such as the American Heart Association and the American Cancer Society recommend 55% to 60% of daily calories from carbohydrates with 10-15% from protein and 25-30% from fat. I personally vary protein and fat ratios up/down by another 10%, but let's get a better understanding about protein – just because you consume it doesn't mean your body is assimilating it!
First of all, there are 2 types of protein –* complete and incomplete. Complete proteins contain the 9 essential amino acids the body cannot make. They include meat, poultry, fish, eggs, soy and dairy. Amino acids are the building blocks of protein. There are 20 amino acids we need, 11 of which the body can make. But the remaining 9 have to come from foods we eat. Incomplete proteins such as dried beans, nuts, bread, corn and rice, are missing one or more of the essential amino acids. However, you can help balance your diet by simply combining these foods together throughout your day, ending up with complete proteins.
Authors of today's popular protein plans say that carbohydrates are what make us fat. Their theory is this: If you eat too many carbohydrates, your body produces too much insulin... and if you have too much insulin in your system, you will store more fat.
In February 2000, two studies were released that showed the Atkins diet to be a safe, effective way to lose weight. Researchers at the Durham Veterans Affairs Medical Center in North Carolina found that average, mildly obese people who followed the diet lost about 21 lbs in 4 months and had positive changes in heart risk factors such as reduced LDL ("bad") cholesterol and increased HDL ("good") cholesterol. These results were supported by a second study from researchers at the Atkins Center for Complementary Medicine in New York City. Researchers plan to continue to study in order to monitor the long-term effects of the diet. Therefore, researchers recommend a diet lower in carbohydrates and higher in protein and fat. These plans appeal to dieters not only because they promise quick weight loss, but also because they allow us to eat practically all the red meat, eggs and cheese we want *(foods we've been told to limit). Dieters also may find they're not as hungry when they eat more protein. That's because the body breaks it down more slowly than carbohydrates.
Initially people do lose weight quickly on these diets, BUT much of that weight loss is water, says Ruth Kava, nutrition director for the American Council on Science and Health. That's because carbohydrates are stored in our cells as glycogen, which is what our bodies use for quick energy. With every molecule of glycogen our bodies also store a certain amount of water. Each gram of carbohydrate retains approximately 3 grams of water. When carbohydrate consumption is restricted the body's store of glycogen and water depletes, says Janis Jibrin, M.S., R.D., author of "The Unofficial Guide to Dieting Safely" (Macmillan USA). "With a 10 lb weight loss," she explains, "Easily half of that could be water."
Decreasing the amount of carbs we eat isn't a bad idea, says Lisa Hark, Ph.D., R.D., director of the Nutrition Education and prevention Program at the University of Pennsylvania School of Medicine in Philadelphia. But increasing protein and fat isn't the sole answer. According to the National Health and Nutrition Examination Surveys (American Journal of Clinical Nutrition, 1997, vol. 66), Americans today are eating 220 more calories a day than in 1970. Those extra calories are being consumed from carbohydrates. "Whole grains are obviously carbohydrates, but they're an excellent source of fiber and B vitamins – cutting them out doesn't make sense, BUT cutting down on them does," says Hank.
Even before the low-carb, high-protein hype, Americans have been eating more protein than necessary. In fact, the average American consumes 161% of the Recommended Dietary Allowance for protein each day, according to the most recent US Department of Agriculture surveys.
More protein, in particular animal protein, often means more saturated fat which puts us at an increased risk for heart disease, says Kava. "We know that people who eat lots of fruits and vegetables tend to have lower incidences of cancer,” she adds.
Some dieters may not feel good when they restrict carbohydrates. When the body doesn't get the glucose it needs from carbs, it produces ketones from fat. Our brains don't run as efficiently on ketones as they do on glucose, so some people may feel dizzy or fatigued.
In addition, Cornell University researchers found that animals fed lower-protein diets voluntarily exercised more. Humans and animals on lower-protein/lower-fat diets actually consume more calories in the form of carbohydrates and are less likely to convert the energy to body fat. Yet some people believe we were meant to follow a high-protein/low-carb plan because, they say, that's how our prehistoric predecessors ate. While the two diets do have some characteristics in common, such as a low carbohydrate content, they also vary in that today's diets typically include more fat, more dairy and less fruit than was eaten by people in the Stone Age, says Loren Cordain, Ph.D., a professor in the Department of Health and Exercise Science at Colorado State University in Ft. Collins, Colorado. Even the low-carb connection is skewed, says Cordain, because Stone Age inhabitants would have eaten unlimited fruits and vegetables, which are limited in today's high-protein plans. In addition, the main sources of protein in the Stone Age came from wild animals, which didn't have the same types of fat as in today's feed-lot cows and pigs, which likely contribute to the high rates of heart disease we see today, says Cordain.
Also most of today's chickens, cows and pigs are fed antibiotics as well as hormones which can create imbalance within our bodies own hormonal balance... no wonder our generation is having such terrible menopause!
People would benefit, adds Cordain, by eating more fruits and vegetables and cutting down on sugar and salt (another item consumed in excess that can leech calcium from our bones!). The best sources of protein in today's diet are those that are lean, particularly seafood and fish.
Oftentimes, high-protein/low-carb diets appeal to people who want a quick fix. But a quick fix rarely leads to a lifelong weight-loss solution. "The problem with high-protein diets is that they are not typically a way we can eat for the rest of our lives," says Kava. "One can get tired of even bacon and steak. A lack of variety of different types of food with different sensations or textures tends to get boring and we start to look for new and different tastes." Furthermore, any diet that restricts certain foods sets you up to crave them. Our bodies were designed to have protein, carbohydrates and fat in order to maintain proper body function and/or bio-balance.
Most experts agree that we need to cut down on carbohydrates, but not because of chemical reactions they cause in our bodies. It all boils down to portion control, says Jibrin, "When you go to a restaurant, you get these huge portions of pasta," she says. "Bagels have tripled in size; cookies have quadrupled. It's not the carbohydrate's fault – it's the portion size."
Instead of upping your protein, make small changes step by step. "Eating the way the health authorities tell you to eat, with all those vegetables and whole grains can be hard," says Jibrin. "Don't despair. If you can't live up to that ideal, just start looking at what you eat and work on changing a little at a time."
I've had great success with following the T-Tapp Third Day plan when trying to lose weight... just limit "Man-made" carbohydrates to every third day. "Man-made" carbohydrates are such items as pasta, crackers, bagels, white bread, candies, cookies, cakes, pretzels, etc. Eat "clean" for two days with meat and vegetables, soups and salads and just "God-made" carbs. "God- made" carbohydrates are fruits and vegetables as well as whole grains. But be careful with corn and oats (that's what we feed cattle to fatten them up!) – eat those on third day. Once you attain desired goal adjust to every other day. When following the T-Tapp Third Day plan you'll never feel deprived! I believe in repairing the machine (our body) to function at premium in ability to process glucose/glycogen rather than eliminating carbs or creating "forbidden foods". How? With the T-Tapp Workout and CRT Skin Tightening System.
In conclusion, here's how to determine your personal protein needs:
Step 1 - Calculate your calorie needs – if you are overweight, multiply your
current weight by 10. If you are at your desired weight, multiply your current weight by 15. Example: 160 x 10 = 1,600 kcal/day.
Step 2 - Find your protein needs – multiply your calorie needs by 12% (0.12).
Step 3 - Divide that number by 4. This is how many grams of protein you
should consume daily. Example: 1,600 kcal/day x 0.12 = 192. Divide 192 by 4 calories per gram = 48 grams of protein.
Remember all things in moderation – protein, carbohydrates and fat. Our bodies are continuously trying to create homeostasis (body balance) bio-chemically as well as physiologically. Just remember to eat for nutrition (don't just count calories) – think about what your body needs in order to provide energy and repair.
Best wishes to all,
Teresa Tapp
July 10, 2000
News: Hard to believe summer is nearly half over – fall fashions are already starting to showcase in Europe – can't believe that shoulder pads are coming back or as the industry now calls it "the big shoulder look". Fashions seem to forever recycle and I should have known that the 80's look was soon to repeat especially with today's economy eerily similar to the excessive 80's... even "Versace" (forever body conscious) showcased "big upper body/slim lower body" looks in a variety of fabulous fabrics and textile designs. (Better keep doing Diva Derriere and Awesome Legs so you can wear those cigarette slim pants and/or pencil skirts without any "panty lines"!)
Now that Women's Fitness International magazine has new ownership and has moved to South Beach Miami, it seems like I'm back at home base in "fitness for fashion"… however, I might start to contribute to other magazines that aren't necessarily fitness-based. I'd love to hear from any T-Tappers as to what magazines you'd like to see me contribute articles and/or exercises – my email address is teresatapp@yahoo.com. I'm also negotiating doing articles with exercises for some female based websites too – got any favorite sites? I'll keep you posted.
T-Tapp Trainers are popping up all over the country, so everyone can get private and/or group instruction using T-Tapp Techniques – I'll start announcing names, email addresses and phone numbers of those ready to teach. First areas are Northern and Southern California (San Francisco – San Diego), Florida (Boca Raton – Ft. Lauderdale), North and South Carolina, Minnesota (Minneapolis), Texas (Dallas – Houston) and maybe more will be certified by the 30th of this month... stay tuned!
Contest winners: Congratulations to Simi Joa, Sheri Millwood, Gayanna Magcosta, Rochelle Raybuck, Annette Natali, and Malina Esbenshade – you receive your choice of Target Pop Videos: Primary Back Stretch for ultimate lymphatic health and fat burning, Diva Derriere, or Organs in Place/Half Frog Sequence. Also Corrine A. Wickard receives her choice of Mini Max Workout Videos 1, 2, 3 or 4. Be sure to email your selection with shipping address to teresatapp@yahoo.com or call 1-800-342-0717. Next contest is July 20th. Be sure to re-enter since names do not carry forward.
Personal Protein Needs: Protein is essential. There's no argument about that. Our bodies need protein to repair and maintain body tissues, produce hemoglobin to carry oxygen to the cells and to produce antibodies, enzymes and hormones. But how much is necessary and how much is too much? In the wake of today's best-selling high-protein, low-carbohydrate diets many people have created imbalance within their bodies. Many health/nutrition experts remain skeptical about these diets and worry about the health hazards of eating a high-protein diet for an extended period of time… latest concern is that excess protein leeches calcium from our bones!
I've previously written about how important it is for us to consume a balanced diet involving carbohydrates, protein and fat. I believe in John Hopkins Medical Research for women to consume 55% carbohydrates in order to maintain bone density. Most professional health organizations such as the American Heart Association and the American Cancer Society recommend 55% to 60% of daily calories from carbohydrates with 10-15% from protein and 25-30% from fat. I personally vary protein and fat ratios up/down by another 10%, but let's get a better understanding about protein – just because you consume it doesn't mean your body is assimilating it!
First of all, there are 2 types of protein –* complete and incomplete. Complete proteins contain the 9 essential amino acids the body cannot make. They include meat, poultry, fish, eggs, soy and dairy. Amino acids are the building blocks of protein. There are 20 amino acids we need, 11 of which the body can make. But the remaining 9 have to come from foods we eat. Incomplete proteins such as dried beans, nuts, bread, corn and rice, are missing one or more of the essential amino acids. However, you can help balance your diet by simply combining these foods together throughout your day, ending up with complete proteins.
Authors of today's popular protein plans say that carbohydrates are what make us fat. Their theory is this: If you eat too many carbohydrates, your body produces too much insulin... and if you have too much insulin in your system, you will store more fat.
In February 2000, two studies were released that showed the Atkins diet to be a safe, effective way to lose weight. Researchers at the Durham Veterans Affairs Medical Center in North Carolina found that average, mildly obese people who followed the diet lost about 21 lbs in 4 months and had positive changes in heart risk factors such as reduced LDL ("bad") cholesterol and increased HDL ("good") cholesterol. These results were supported by a second study from researchers at the Atkins Center for Complementary Medicine in New York City. Researchers plan to continue to study in order to monitor the long-term effects of the diet. Therefore, researchers recommend a diet lower in carbohydrates and higher in protein and fat. These plans appeal to dieters not only because they promise quick weight loss, but also because they allow us to eat practically all the red meat, eggs and cheese we want *(foods we've been told to limit). Dieters also may find they're not as hungry when they eat more protein. That's because the body breaks it down more slowly than carbohydrates.
Initially people do lose weight quickly on these diets, BUT much of that weight loss is water, says Ruth Kava, nutrition director for the American Council on Science and Health. That's because carbohydrates are stored in our cells as glycogen, which is what our bodies use for quick energy. With every molecule of glycogen our bodies also store a certain amount of water. Each gram of carbohydrate retains approximately 3 grams of water. When carbohydrate consumption is restricted the body's store of glycogen and water depletes, says Janis Jibrin, M.S., R.D., author of "The Unofficial Guide to Dieting Safely" (Macmillan USA). "With a 10 lb weight loss," she explains, "Easily half of that could be water."
Decreasing the amount of carbs we eat isn't a bad idea, says Lisa Hark, Ph.D., R.D., director of the Nutrition Education and prevention Program at the University of Pennsylvania School of Medicine in Philadelphia. But increasing protein and fat isn't the sole answer. According to the National Health and Nutrition Examination Surveys (American Journal of Clinical Nutrition, 1997, vol. 66), Americans today are eating 220 more calories a day than in 1970. Those extra calories are being consumed from carbohydrates. "Whole grains are obviously carbohydrates, but they're an excellent source of fiber and B vitamins – cutting them out doesn't make sense, BUT cutting down on them does," says Hank.
Even before the low-carb, high-protein hype, Americans have been eating more protein than necessary. In fact, the average American consumes 161% of the Recommended Dietary Allowance for protein each day, according to the most recent US Department of Agriculture surveys.
More protein, in particular animal protein, often means more saturated fat which puts us at an increased risk for heart disease, says Kava. "We know that people who eat lots of fruits and vegetables tend to have lower incidences of cancer,” she adds.
Some dieters may not feel good when they restrict carbohydrates. When the body doesn't get the glucose it needs from carbs, it produces ketones from fat. Our brains don't run as efficiently on ketones as they do on glucose, so some people may feel dizzy or fatigued.
In addition, Cornell University researchers found that animals fed lower-protein diets voluntarily exercised more. Humans and animals on lower-protein/lower-fat diets actually consume more calories in the form of carbohydrates and are less likely to convert the energy to body fat. Yet some people believe we were meant to follow a high-protein/low-carb plan because, they say, that's how our prehistoric predecessors ate. While the two diets do have some characteristics in common, such as a low carbohydrate content, they also vary in that today's diets typically include more fat, more dairy and less fruit than was eaten by people in the Stone Age, says Loren Cordain, Ph.D., a professor in the Department of Health and Exercise Science at Colorado State University in Ft. Collins, Colorado. Even the low-carb connection is skewed, says Cordain, because Stone Age inhabitants would have eaten unlimited fruits and vegetables, which are limited in today's high-protein plans. In addition, the main sources of protein in the Stone Age came from wild animals, which didn't have the same types of fat as in today's feed-lot cows and pigs, which likely contribute to the high rates of heart disease we see today, says Cordain.
Also most of today's chickens, cows and pigs are fed antibiotics as well as hormones which can create imbalance within our bodies own hormonal balance... no wonder our generation is having such terrible menopause!
People would benefit, adds Cordain, by eating more fruits and vegetables and cutting down on sugar and salt (another item consumed in excess that can leech calcium from our bones!). The best sources of protein in today's diet are those that are lean, particularly seafood and fish.
Oftentimes, high-protein/low-carb diets appeal to people who want a quick fix. But a quick fix rarely leads to a lifelong weight-loss solution. "The problem with high-protein diets is that they are not typically a way we can eat for the rest of our lives," says Kava. "One can get tired of even bacon and steak. A lack of variety of different types of food with different sensations or textures tends to get boring and we start to look for new and different tastes." Furthermore, any diet that restricts certain foods sets you up to crave them. Our bodies were designed to have protein, carbohydrates and fat in order to maintain proper body function and/or bio-balance.
Most experts agree that we need to cut down on carbohydrates, but not because of chemical reactions they cause in our bodies. It all boils down to portion control, says Jibrin, "When you go to a restaurant, you get these huge portions of pasta," she says. "Bagels have tripled in size; cookies have quadrupled. It's not the carbohydrate's fault – it's the portion size."
Instead of upping your protein, make small changes step by step. "Eating the way the health authorities tell you to eat, with all those vegetables and whole grains can be hard," says Jibrin. "Don't despair. If you can't live up to that ideal, just start looking at what you eat and work on changing a little at a time."
I've had great success with following the T-Tapp Third Day plan when trying to lose weight... just limit "Man-made" carbohydrates to every third day. "Man-made" carbohydrates are such items as pasta, crackers, bagels, white bread, candies, cookies, cakes, pretzels, etc. Eat "clean" for two days with meat and vegetables, soups and salads and just "God-made" carbs. "God- made" carbohydrates are fruits and vegetables as well as whole grains. But be careful with corn and oats (that's what we feed cattle to fatten them up!) – eat those on third day. Once you attain desired goal adjust to every other day. When following the T-Tapp Third Day plan you'll never feel deprived! I believe in repairing the machine (our body) to function at premium in ability to process glucose/glycogen rather than eliminating carbs or creating "forbidden foods". How? With the T-Tapp Workout and CRT Skin Tightening System.
In conclusion, here's how to determine your personal protein needs:
Step 1 - Calculate your calorie needs – if you are overweight, multiply your
current weight by 10. If you are at your desired weight, multiply your current weight by 15. Example: 160 x 10 = 1,600 kcal/day.
Step 2 - Find your protein needs – multiply your calorie needs by 12% (0.12).
Step 3 - Divide that number by 4. This is how many grams of protein you
should consume daily. Example: 1,600 kcal/day x 0.12 = 192. Divide 192 by 4 calories per gram = 48 grams of protein.
Remember all things in moderation – protein, carbohydrates and fat. Our bodies are continuously trying to create homeostasis (body balance) bio-chemically as well as physiologically. Just remember to eat for nutrition (don't just count calories) – think about what your body needs in order to provide energy and repair.
Best wishes to all,
Teresa Tapp