Easy on All Those Salads!

Tell me I’m crazy but every time the topic of diet or weight loss comes up the discussion always turns to carbohydrates.  (Ok, I’m exaggerating. But really, it happens a lot.)  Weight loss conversation seems to center around carbs: low carb, no carb, or carb cycling. We are addicted to carbs, craving carbs or crashing from lack of carbs.

Newsflash: Carbs aren’t the only player on the team!

Instead of focusing on this one macronutrient that gets so much attention, my suggestion is this: create a shift in your thinking by defining your meals by the protein selection.  When you change your thoughts and words, you change your reality.

Let me explain.

Making Protein the Reference Point

momsteak-salads-grilled-steak-and-vegetable-salad-with-chipotle-chimichurri-dressing-0912-lWhen it comes to eating for weight loss we are pretty good at reciting our carbohydrate food choices. When asked “What did you have for lunch?” we’ll reply, “I had a salad,” “I had a bagel,” “Aghhh, I cheated! I had pizza.”  Yep, all carbs.

A Protein Challenge

My challenge to you is this: tell me about your protein. Protein is the lost macro-nutrient and not because it’s more/less important than the other nutrients. It’s “lost” because we fail to mention it; we define our nutrition by the carbs we eat. When we think weight loss we think diet. When we think diet we think salad, raw veggies and fruit. Where’s the meat? Weight loss is achieved through balanced, clean eating. When planning your meals, choose the protein, compliment with a starch carb and finally, load up with vegetables. Before adding fat to your meal, consider how much is already available in your protein source and then proceed accordingly. Remember to start the conversation with protein.

Let’s try it again.

Question: What did you have for lunch?

Answer: Protein…….

whatslunchprotein-tips_main

Steak, sweet potato and asparagus.

Chicken, rice, spinach salad.

Egg salad in a pita with tomato and cucumber.

Beef Burrito and Bean Salad.

Crab Cake and vegetable stir fry.

Good Basic Protein Choices:

  • Tuna (fresh, in pouch, or canned in water)
  • Skinless chicken breast
  • Skinless turkey (ground or breast)
  • Lean ground beef
  • Ostrich
  • Lean cuts of steak
  • Eggs/egg whites
  • Low-fat cheese
  • Low-fat cottage cheese
  • Low-fat, low-sugar yogurt
  • Fish (Salmon, Catfish, Orange Roughy, Cod, Sardines)
  • Protein shakes/powders/drinks
  • Protein bars (emergencies only, ok?)

Ensure Success

Understanding is key to success for any undertaking. It’s a big deal that you understand the importance of “balanced nutrition.” Protein. Carb. Fat. Start thinking about your meals in a way that supports your goal, speak about your nutrition with confidence and prepare meals by components first. What is the protein? What is the carb? What is the fat? Like any new skill this will become second nature quickly. Good health can be learned and getting fit over 40 is possible.

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Get Fit Over 40!

Start The Action Plan. 18 weeks of exercise and nutrition are scheduled to help you become the best you!

Hang out with us at Facebook: The Action Plan-Get Fit Over 40 for support and Facebook: Get Fit Over 40 for motivation. Our website Get Fit Over 40 also has complete guidelines for weight loss strategies. Check out the Nourish Program to get you started and the Shrink Program. See you over there!

xokaren

4 replies
  1. Mrs. Wiggles
    Mrs. Wiggles says:

    I love this. I’m glad I found you. Love the recipes and all the wonderful information you put here. I had a turkey sub, 6 inch, not Subways, with spinach and tomatoes and water. It was delicious.

    • Get Fit Over 40
      Get Fit Over 40 says:

      Wish I was sharing it with you! Note to readers- Lea is my BFF and also is a fitness trainer/pilates instructor in Boston Mass. We had a fantastic summer, each celebrating family weddings and festivities but now it’s time to “rein it in” and “clean it up” ..there’s no never a need to starve and suffer!

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