Benefits Of Organic Food

Benefits Of Organic Food

At SkinSport in Phoenix, AZ, we focus on various types of lifestyle changes to ensure a healthier you. We are more than just a gym, we offer nutritional help to ensure that your body gets all the necessary nutrients to keep it at peak performance. There’s a lot of misinformation about what’s healthy and what the benefits of organic food are. People want to know if they need to eat only organic food or could they opt for traditionally commercial grown types of food. Organic is good, but not superior in some cases. Finding the right blend of organic to commercially grown is the key.

Learn about the “Dirty Dozen” and the “Clean Fifteen.”

Every year the USDA—United States Department of Agriculture—tests thousands of fruits and vegetables across the country for pesticides. The Environmental Working Group—EWG—then uses that information to create their Dirty Dozen and the Clean Fifteen list. They then rank the produce based on how many pesticides and chemicals were found, how much was left after washing and how much was found. The Dirty Dozen list is the twelve worst fruits and vegetables with the Clean Fifteen being the most pesticide free.

Samples are taken from the grocery and include produce from traditional factory farms.

The findings are considered after the fruit or vegetable was washed. In some cases, pesticides were found even after the produce was peeled. If you want to lower the price of fruits and vegetables, saving by buying the factory farm produce, you can do it safely with the fresh produce listed on the Clean Fifteen. These include avocado, sweet corn, pineapple, onions, papaya, frozen sweet peas, eggplant, asparagus, cauliflower, mangoes, cantaloupe melons, broccoli, mushrooms, cabbage, honeydew melons and kiwis.

Is there reason to be concerned?

The amount of pesticides used are designed to kill bugs, and while we’re not bugs, so it may seem small, it’s the potential for harm from accumulation. Consider having a serving of toxins every meal and sometimes two. People who eat healthy probably ingest more fruits and vegetables than others, so they may be getting a small amount in several different foods in one meal. Doing that three times a day each day can create a problem. Studies show that pesticides can add to the potential for certain conditions, such as nervous system disorders, hormone disruption and even brain disorders. It can lower the rate of a successful pregnancy by as much as 26 percent. Opt for organic when buying fruits and vegetables on the Dirty Dozen list that include, strawberries, spinach, kale, nectarines, apples, grapes, peaches, cherries, pears, tomatoes, celery and potatoes.

  • Don’t forget to include organic raisins on your shopping list. The most recent study showed that of all non-organic factory farm grown raisins, 99% had at least two chemicals in them.
  • Consider choosing both organic and grass raised beef and dairy. Studies show the meat and milk products from these animals had beneficial CLA—conjugated linoleic acid—which is better for weight loss, lower body fat, build muscle and increase energy.
  • Grass fed, organic beef and organic poultry are raised without injecting added hormones and antibiotics for faster growth. Grass fed beef and milk products have higher amounts of omega-3 fatty acid, making it the ideal ratio of omega-6 to omega-3.
  • Newer studies show that organic food not only lowers the health risk from pesticides, it also increases the nutrients between 20 and 40%, like iron, magnesium, phosphorus, iron and vitamins E and C.

For more information, contact us today at Skin Sport Fitness

How To Avoid Heat Related Illness

How To Avoid Heat Related Illness

Phoenix, AZ, is definitely known for it’s warm, comfortable winters, but this year it’s also known for the unbearable heat of the summer. Even if you’re in top physical shape, exercise in the heat can be dangerous. Clients prefer to come to the gym, where it’s air-conditioned, but like we’ve seen recently, gyms aren’t always allowed to be open. That forces people to either workout in their home or outside. You can do it and avoid heat related illness by taking precautions.

If you must go outside to exercise, choose the coolest part of the day.

It takes some effort to get up early, but it’s worth it for your health and safety. The early morning is the coolest part of the day. The sun hasn’t had time to heat the ground that then radiates back up to you. Between 4 and 6 pm the ground is the warmest exercising after 6, while it’s still light, will help, but not be as cool as the time right after the sun rises.

Stay hydrated in the heat and you’ll be safer.

Staying hydrated is important even if you’re working out in an air-conditioned area, but far more important if you’re facing temperatures that range well over 100 degrees. Carry a bottle of water with you always and sip throughout your workout. Stick with water an avoid sugary drinks. Instead, after you workout, eat fresh fruit to replace electrolytes you lost through sweat. You’ll feel fuller and improve your nutritional intake if you do that, rather than drink a sports drink.

Make adjustments to your workout to compensate for the heat.

Temperature extremes, whether they’re hot or cold extremes, take a toll on the body. A tough workout also makes your body work harder, but makes it even more difficult to stay cool in scorching temperatures. During extreme heat, you need to give yourself a break and scale down your workout to match the temperatures. If you normally run 20 miles in the morning, pare it back to fewer miles at a slower pace. Walk briskly rather than run and never start a new harder workout on those days when the temperatures soar.

  • Adjust your clothing to the climate. Of course, you wouldn’t wear a sweatshirt and pants to run in hot weather, but wearing light-colored clothing that breathes is important. It allows air to circulate to cool you as it dries your sweat.
  • Anyone with a medical condition should also make sure they check with their physician. People with medical issues who normally take walks outside as their form of exercise, might fare better walking in a mall or indoor area in extreme heat.
  • You may not feel like the heat is as bad in Arizona as it really is and won’t realize how much you sweat, because of the dry conditions. That makes it even more important to sip water constantly as you workout.
  • Look for signs that signal heat related conditions. Headache, muscle cramps, weakness, dizziness, nausea or vomiting, paling of skin, light-headedness and/or rapid heartbeat are signals there is a problem. Seek help immediately.

For more information, contact us today at SkinSport Fitness

How Much Water Should I Drink A Day?

How Much Water Should I Drink A Day?

Most people that live in Anthem and Phoenix, AZ, can tell you that they drink more water on the hot summer days if they’re outside, but that’s not always the case when the weather is cooler or if you’re sitting in air conditioning all day. It’s especially important to stay hydrated if you’re working out. Under normal conditions, you can go without food for about three weeks, but require water to survive after just three or four days. Water plays a major role in your body and to achieve your best, you have to stay hydrated.

Your major organs are primarily water.

Did you know that your brain and heart are 73% water? Your lungs are 83% water. Just imagine what effect dehydration has on those organs. It can diminish your mental acuity, cause increased or irregular heart rhythms and cause the mucus in your lungs to thicken, increasing your susceptibility to breathing problems and allergies. It helps keep your body temperature correct and aids in building new cells. If your joints ache, try a glass of water, it acts as a lubricant in your system. Are you tired or mentally foggy? Don’t grab a cup of coffee, grab a bottle of water instead. It’s the quicker picker-upper.

Losing weight is easier when you increase your water intake.

Ironically, water weight and bloating can be helped by drinking more water. Hunger can sometimes be appeased with water. Too often the body tricks us and triggers the feeling of hunger when you’re really thirsty. Drinking a cold glass of water can actually increase the amount of calories you burn. A study showed that drinking a glass of water before a meal helped people lose weight. It filled you up, not out.

Get into the healthy habit of sipping on water frequently.

Stick with water, not sports drinks or even coffee, for the majority of your daily fluid. If you’ve worked out hard for over an hour, then you may need the benefit of a sports drink to replace electrolytes. Otherwise, you may be just increasing the amount of sugar and sodium you intake each day. Carry a bottle of water with you and if you aren’t a fan, make your own infused water that adds flavor and even a few nutrients.

  • Start each day with a glass of water as soon as you get up and increase your intake of water throughout the day for or a two weeks. You’ll probably notice how much better you feel after just a week.
  • Dehydration can be life threatening. When it’s severe, it can cause convulsions, heart failure and other serious conditions. If you have symptoms of achy joints, dizziness and exhaustion, it’s a sign you may be dehydrated.
  • Older adults, particularly seniors dehydrate more quickly. It can lead to mental confusion that resembles dementia, UTIs, pneumonia and bedsores for the bedridden.
  • For a more youthful appearance and plumper skin, stay hydrated. It can help stave off wrinkles and give your eyes a more youthful appearance.

For more information, contact us today at SkinSport

What Gets You Out Of Bed In The Morning?

What Gets You Out Of Bed In The Morning?

Learning your motivation for working out and getting fit and identifying the real reason you want to do it may be the key to being successful in your fitness program and achieving your goals. If someone told you that you should workout or lose weight, it’s not enough. Even if it’s your doctor. Why did that send you to the gym? Was it only to please your doctor? If so, you’ve set yourself up for failure. Was it so you could live a healthier, more productive life and live longer. Now you’ve got a true motivation. Picture watching children and grandchildren graduating and starting families of their own, with you dancing at their wedding. That’s motivating.

Set goals to reach for motivation.

The goals should be yours and ones that excite you. You are the master of your universe. If something bothers you, take charge and change it. Whether you feel frumpy, sickly or out of energy, you have the power to change it. If you constantly find yourself wishing you could be thinner, more shapely or have the energy to keep up with others, it’s time to take command and make that your motivation. Prove to the world that you’re truly the master of your fate. Find a motivational phrase or verse to lead you to success. My favorite is Invictus by William Earnest Henley.

Find more than one way to measure your success.

Don’t make that bathroom scales your ruler. It’s not. If you’re only using it to motivate yourself, you’ll be disappointed on those days you didn’t lose weight, but probably lost inches. Taking your measurements can boost your motivation, since a cubic inch of fat weighs far less than a cubic inch of muscle. You might weigh the same, but still be slimmer and that’s the goal. Consider clothing size as a way of measuring progress.

Make the journey as much fun as the destination.

Get a workout partner to train with or workout in a small group. It’s more fun when you share your journey with another. Remember that you don’t have to limit your exercise to the gym. Alternate between the gym and something active you love to do. It could be as simple as riding a bike every other day or taking a walk. Some people find that treating themselves to working out at a local park or on playground equipment periodically, is both satisfying and motivating, others feel pampered in the gym. There’s nothing wrong with doing both.

  • Take before and after pictures. Log your progress in pictures. Every month, take a picture in the same spot, wearing identical clothing. When you’ve reached your goal, you can even post them on social media.
  • Keep your eye on the prize. If your motivation is improved good health, picture going to the doctor and seeing him smile when your blood sugar, blood pressure and weight are normal. It can be the motivation for those days you want to skip a workout.
  • Find reasons to workout. Think of those stressful days when working out melted away the stress or focus on the person you’d like to become. Everyone has seen a spry senior they admire for their energy, picture yourself being that person some day.
  • At SkinSport, we can help you with a program that makes it easy to achieve your goals by providing nutritional help and a workout program designed to fit your needs.

For more information, contact us today at SkinSport

Is Eating Breakfast Really That Important?

Is Eating Breakfast Really That Important?

You’ll often hear that breakfast is extremely important, whether you want to lose weight or simply be healthier. There’s a lot of studies on this topic and unfortunately they don’t all agree. Whether you should eat breakfast or not studies have been given a lot of attention, but often those that are pro breakfast, are backed by the cereal industry. The balance still remains a mix.

Some confusion occurs because of the type of people that tend to skip breakfast.

If you’re working normal nine to five hours, the chance you’ll eat breakfast is greater than if you’re a night shift worker. That is a factor many pro breakfast studies fail to consider. There are numerous studies that show people who work night shifts for long periods tend to have more health issues, which include heart disease, an increased risk of cancer, ulcers, digestive problems and even obesity and metabolic diseases. Newer studies show that while skipping breakfast may cause you to burn more calories, it also could lead to a higher incidence of inflammation, which causes health issues.

Studies do find that people who eat breakfast may have increased activity throughout the day.

Until there’s a study that includes all factors, there are going to be studies that show both sides of the coin. While a study in 2017 showed that eating breakfast could improve the body’s ability to burn fat and fight against diabetes, other studies show that extending time between meals, called intermittent fasting, might improve health. One of the problems faced by some individuals is that they’re not hungry in the morning, which might be because of late night snacking that has a negative effect on health.

The answer might be in when you eat breakfast.

Intermittent fasters delay the first meal of the day by 90 minutes and eat their last meal an hour and a half earlier. It meant that they only ate during a narrower window, yet changed nothing about their dietary habits. It caused them to lose twice the body fat as those who continued their normal pattern of eating. Even though the studies may contradict one another. One thing is certain, eating a healthy breakfast, rather than eating a bagel or donut with coffee, is far better for your overall health and weight loss program.

  • If you’re going to have a physically demanding day, eating breakfast will help you make it through the morning with the most energy.
  • A light breakfast before a workout can help improve its quality by giving you energy. However, after a workout, a more substantial meal higher in protein, can help build muscle tissue and aid in recovery.
  • Breakfast should include protein, carbohydrates and healthy fat. A cup of full fat Greek yogurt with berries, nuts and seeds is a quick on-the-go breakfast.
  • At SkinSport, we provide nutritional help to aid you in your goal. We’ll tailor make it to your situation and preferences, so it’s easier to get the nutrition you need at the best time for you.

For more information, contact us today at SkinSport

What Are HIIT Workouts?

What Are HIIT Workouts?

HIIT—High Intensity Interval Training—is one of the techniques we use at Skinsport in Phoenix, AZ. The reason is simple, HIIT workouts get results. HIIT is a technique that differs from traditional workouts that are steady state. No matter what the exercise, the process is the same. The person exercising gives 100% effort for a short period, basically, giving it a burst of energy for a minute or two. That gets the heart rate up. That’s followed by a similar amount of time in recovery, which is far less intense. The body uses more oxygen during the recovery period and that causes afterburn.

The alternating intensity style of workout creates afterburn.

Afterburn is the effect that occurs after a tough workout. It’s called Excess Post-Exercise Oxygen Consumption—EPOC. It’s the reason that when you do intense exercise, you burn more calories and ultimately more fat than you would if you followed a steady-state style of workout. That EPOC increases the calories burned after the intensity stops. You couldn’t go at top speed for an entire workout, but you can get the same effect by switching between high intensity and recovery.

There are some great benefits from HIIT workouts.

You’ll boost your metabolism with HIIT workouts. Studies show that getting the body back to normal oxygen levels, repairing muscle tissue and removing lactic acid build-up boosts the metabolism for up to 48 hours after the workout ends. You’ll still be burning extra calories from the day before, even if you don’t go to the gym that day. It’s a benefit that uses the body’s own recovery system to burn extra calories.

This type of workout is convenient, too.

You’ll save time when you use the HIIT technique, no matter what type of workout you do. Just thirty minutes provides all the exercise you need, compared to the traditional hour long workout. This technique can be used with any type of exercise, so whether you’re just starting out and walking because your body isn’t ready to run, you can walk at top speed for a minute or less and then have twice that time at a recovery pace.

  • Since you can use HIIT with any type of workout, you can do it without any equipment. If you choose to combine it with strength training, you’ll get a cardio workout at the same time you’re doing strength training.
  • Even low impact exercises, such as swimming, can be modified to be HIIT workouts. That allows people with joint problems to get the benefits.
  • Opting for HIIT style of workouts can get better results, cut the workout time and actually make the workout more interesting than a steady-state option.
  • At Skinsport, we use the latest information and scientific studies to provide the most effective workouts that help you get results.

For more information, contact us today at SkinSport Fitness Center

Reward Yourself After A Tough Workout

Reward Yourself After A Tough Workout

Seeing success and reaching your fitness goal takes time. You don’t go from a sedentary lifestyle to running an eight-minute mile overnight. You also can’t shed 40 pounds in a week or build strong muscles in a few days. Reaching tough goals takes time, so in the meantime, you have to find ways to provide incentive. Whether you have weekly benchmarks to reach or decide to reward yourself after a tough workout, finding ways to motivate yourself until you see a difference or reach your primary fitness goal is important.

There are a number of ways to reward yourself.

Probably the way I most frequently hear from people working out in the gym involves resting and relaxing. Whether you choose to take a nap after your workout, take a long, relaxing soak in the tub or simply watch television or other video for an hour to provide mental and physical rest, it’s all good. Some people opt for a massage after a workout and that’s relaxing, plus provides health benefits for the body, just as a nap does, allowing your muscles to heal.

Find something you want to purchase, but think it’s an extravagance.

Everyone has that workout outfit they’d love, but the price is a bit more than their budget allows or a special treat they’d feel guilty giving themselves. Save for it by paying yourself for a workout and let that guilt go to the sidelines. Pay yourself for a tough workout. You could even create a scale with a normal workout being a specific amount, like a dollar, and a tough one that’s worth more, such as $2 or $3. Just put that money in the jar at the end of a tough workout, knowing you’re getting toward your goal. You’ll be working out harder each time just to reach your goal.

Opt for the workout to be the reward.

You don’t have to do workouts you hate. There are so many ways to get exercise. If you’ve always wanted to ride your bike to another city or another part of your town, that can be a tough workout in itself. That tough workout can be the reward for getting into shape to do it. In essence, the reward is the tough workout itself. Getting fit isn’t just about losing weight. Sometimes, it’s about allowing you to do things you didn’t have the strength and stamina to do previously and that can be very rewarding.

  • If you don’t make it a habit or overdo it, opting for a sweet treat after a tough workout can be a reward. If you set your sights to one sweet treat as a reward every month, but only if you complete a tough workout on a regular basis, you can savor that sweet treat down to the last crumb.
  • Tracking your progress can be a reward in itself. Track every exercise, the number of reps and sets, amount of weight if you’re doing strength training and even how difficult it was, you’ll be able to see how much you’ve improved, which is quite rewarding.
  • Get reservations at the hottest health food restaurant in town. It may be pricey, so you may have to rack up several tough workouts, but eating a healthy meal with all the amenities of a five star restaurant will not only provide a great reward, give you more ideas for your own menu.
  • Buy something new to wear. Start accumulating all the trappings for a new gym outfit. Buy shorts, shoes, socks, hat and a shirt that all go together, but get only one after a hard workout. That way you can motivate yourself to work out harder several different times.

For more information, contact us today at SkinSport Fitness Center

Pros and Cons Of Sport Supplements

Pros and Cons Of Sport Supplements

For every positive factor discussed about exercise and dietary guidelines, there are negatives. There are pros and cons for sport supplements, too. There are also good supplements that actually help you get fitter and ones that provide no health benefits, but are loaded with sugar and additives. Basically, these types of sport supplements are nothing more than fancy candy bars or sugary drinks that add nothing beneficial to the person not doing an intense, longer workout, except a few extra calories.

There are sports drinks and supplements that provide the benefits they claim.

Read the label and see if the supplement actually was tested by an outside organization. Third party testing is important. Since sports supplements aren’t well regulated, even if the label says it guarantees it contains certain ingredients, unless you have your own lab, you don’t know that for sure. In fact, some protein powders, when tested, contained ephedra, lead and even steroids. Cost is another issue that can make the case for opting for regular food over supplements. A hard boiled egg and an English muffin or some veggies are far less expensive and provides more nutrition.

Supplements don’t provide all the nourishment you need to be healthy.

Choosing food over supplements can provide extra benefits. Supplements are called that because they’re not meant to be the entire diet, but unfortunately some people use them as that. If you choose a whey supplement, instead of using a cup of yogurt, you’ll miss out on the probiotics from the yogurt. Choosing an energy bar over fruit with nut butter or a serving of nuts and some grapes boosts your calorie count, but doesn’t provide all the extra nutrition that whole foods provide.

There is a case for using supplements.

Sometimes, you simply can’t take whole foods with you or it’s extremely inconvenient. That’s when a protein bar can be helpful. However, it shouldn’t be a substitute for whole foods for the rest of the day. Some people take supplements when they can’t eat all the food they require to get the added nutrition. Some sports supplements include vitamins, which can be beneficial if you have a problem using certain nutrients efficiently.

  • There are a variety of different types of sports drinks, each with a different use. Not all energy drinks are alike. Some are useful for different situations, while others aren’t useful at all except for rehydrating, which water does without the added calories.
  • Some supplements, such as creatine, can create health risks when consumed too often or in too large of quantity. Creatine isn’t metabolized the same by all people. For some, it provides a boost of energy, but not for everyone. In some people, it can stress the functioning of the kidneys and bladder.
  • If you’re trying to lose weight, supplements are not necessarily the way to go, especially if you’re replacing your diet with them. You don’t get all the fiber to fill you up or the satisfaction that whole foods offer.
  • Supplements don’t always provide the same benefits that whole foods provide. If you eat food high in beta-carotene, you could lower your risk of cancer. However, if you take a beta-carotene supplement, you can increase your risk of cancer. They simply don’t work the same way as whole food does.

For more information, contact us today at SkinSport Fitness Center

Sugar Consumption & Metabolic Disease

Sugar Consumption & Metabolic Disease

There’s a group of changes to your body that point to metabolic disease. Having one of these changes doesn’t mean you have it, but does mean you have an increased risk. High blood sugar levels, high blood pressure abnormal triglyceride or cholesterol levels and carrying most of your weight around your middle are the signs. Metabolic disease leads to increased risk of heart disease and type 2 diabetes. What causes it, there’s a link to high sugar consumption.

Sugar is in everything, adding calories without adding nutrition.

It’s tough not to have a diet high in sugar, since it infiltrates all the food we eat! Take the go to favorite of the fast food world, the hamburger. Sugar is in the bun and the ketchup and mayonnaise. When you top it off with a soft drink, which is carbonated water, artificial flavoring and sugar, you have enough sugar to keep you going for a week. Not only is sugar in everything, it has no nutritional value, just empty calories. Breakfast cereals, jelly, candy, baked goods, sauces, bread and ready-made dinners all contain sugar. Sugar is highly addictive, especially HFCS—high fructose corn syrup. It metabolizes like alcohol and degenerates the liver. It causes inflammation and the symptoms of metabolic disease.

Added sugar is shown to both directly and indirectly account for diabetes and heart disease.

There’s direct evidence that consumption of added sugar is associated with insulin resistance, fatty liver, cardiovascular disease, elevated fat in the blood—dyslipidemia, diabetes and excess uric acid in the blood. These conditions don’t have to be in conjunction with weight gain either. Studies show that insulin resistance can develop without that occurring. While fruit contains fructose, the fiber changes the way the body reacts. The same is not true of HFCS, which is one of the most prominent types of sugar added.

Both the direct effect of sugar and the indirect effect, lead to metabolic disease,

As you can see, directly sugar causes dysregulation of fats and carbohydrate metabolism. However, there’s also an indirect link. Indirectly, high amounts of sugar leads to high calories and few nutrients, which causes weight gain and ultimately obesity. This too, leads to dysregulation of lipids (fats) and carbohydrate metabolism. The direct and indirect path both create the conclusion that eating more whole foods and cutting out added sugar can help prevent metabolic disease.

  • One mega study showed that not only sugar, but sugar substitutes in soft drinks can lead to visceral fat—fat around the middle. Rather than switching to diet drinks, switch to the ultimate diet drink, water.
  • Eating too much sugar can lead you to fill up on empty calories, leaving no room for nutritious ones that supply the nutrients your body needs to be healthy.
  • Not only is it hard to kick the sugar habit, because it seems to be in all processed food, sugar is addictive. It activates the opioid receptors in the brain, stimulating the release of dopamine, like opioids do.
  • Men with an apple shape and women with a pear shaped body indicates the potential for metabolic disease. That comes from visceral fat that lies deep in the abdomen and crowds the organs. Sugar consumption increases the tendency for visceral fat.

For more information, contact us today at Skin Sport

Great Protein Sources For Vegans

Great Protein Sources For Vegans

One of the problems faced by vegans is getting complete proteins. There are 20 amino acids that create a bond to make proteins. The body can make eleven of those, but it can’t make nine. They have to come from the food we eat and are called essential proteins. A complete protein contains all nine essential amino acids. Unlike animal sources that contain all nine in adequate amounts, not all plant protein sources are complete. These nine amino acids include: histidine, isoleucine, leucine, phenylalanine, threonine, tryptophan, lysine, methionine and valine. Finding complete protein sources for Vegans is one of the challenges faced eating a plant-based menu.

Vegan protein sources that are complete, but most aren’t.

While it’s harder to find complete proteins in a plant-based diet, there are some sources. Buckwheat, soy and quinoa are complete. However, most aren’t, so you have to combine sources to make them complete. Luckily, you don’t have to do it all at one time or at each meal, as was previously thought. You can eat a variety of plant protein sources throughout the day and meet your needs for complete proteins.

Soy products are great protein sources.

Whether it’s tofu, edamame, tempeh or other soy product, it’s normally a great source of protein. Tofu, soy curds, have ten grams of protein in every half cup. It’s often used as a meat substitute. Edamame offers 8 ½ grams per cup. Edamame are immature soybeans and often used as snacks. Tempeh is cooked and fermented soy that has 15 grams of protein for every half cup. Soy products are often used to replace dairy.

You can combine sources of protein at a meal for a complete protein.

Eating a variety of different protein sources throughout the day is the best way to achieve your protein goal. However, if you want to ensure you have a complete protein at a meal, you can simply combine two sources. For instance, whole grains and beans, such as beans and rice or pita bread and hummus, create a complete protein. Whole grains with nuts or seeds, think nut butter and whole wheat bread, also are complete proteins. Nuts and seeds with beans also are complete.

  • Not only are lentils a good source of protein, providing 8.84 grams per half cup, they also provide potassium. You can increase your protein intake by including lentils in salads and soups.
  • If you like hummus, you like chickpeas, which are a good source of protein with 7.25 grams per half cup. Best of all, you can get this protein as part of your snack.
  • PB&J never gets old and provides a great source of protein, especially when on whole wheat bread—even better Ezekiel bread. Peanut butter has 7 grams per serving—2 tablespoons, while almond butter contains 6.8 grams per serving.
  • Adding tons of dark leafy green vegetables to your diet will supplement your protein intake. Kale has 2 grams of protein per cup and broccoli contains 4 grams per medium stalk. Even mushrooms provide protein, with five providing about 3 grams.

For more information, contact us today at Skin Sport