February 2021 Newsletter
February Video Tip Clip: Gliding Your Way into February
Just because you might not have thousands of dollars worth of home gym equipment, or an entire room of your house designated to workout space, doesn’t mean you can’t get in a fresh and challenging workout. Gliding discs are cheap - and paper plates are even cheaper! There are several moves you can do with either, but in the video above, Robert shares two of his favorites!
PS: I misspoke when I said “gliding plank.” I should have said “gliding pike.” Sorry!
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Series: Simple Nutrition Principles To Live By
Article 2- Focus on Protein
By Heather Miller, RD, NASM-CPT
I want to talk about a very important macro to get right and I’ll explain why in this article. There are 3 macros in our diet- carbohydrates, fats and proteins. I want to put the focus on protein because it has so many positive benefits in terms of health and weight control.
Protein helps you feel full and satisfied (and therefore eat less)
There are a few reasons for why protein helps you feel fuller, longer. One of them is that it takes your body longer to digest protein than carbs or fats. In addition, studies have shown that eating higher levels of protein can increase the release of certain satiety hormones making you feel full.
Experiment with Protein!
Try eating 6-8 oz of lean protein like chicken breast along with every meal for a day and track your hunger every hour on a 1-5 scale. The next day, substitute 2 pieces of bread or 1 cup of cooked pasta for the chicken breast and track your hunger.
Protein helps you build and keep muscle
The body needs protein to create hormones, enzymes, antibodies and build muscle. Every time we do a workout, we break down our muscles to some degree. Protein is critical for recovery after a workout and overall protein and calorie intake must be adequate to meet your body’s needs. If we don’t eat adequate protein the body will steal it from our muscles, especially when energy (calories) is not adequate. Muscle cannot be made from fat or carbohydrate. The only macro that can create lean muscle mass is protein, along with adequate calories to get the job done. How much more protein do you need to build muscle? It depends on your age, gender, and goals. If you would like to know more specifically how much protein you should be eating and what type of training you should do, talk with me or one of our trainers.
Ladies listen up! I often hear from women: I DON’T WANT TO GET TOO BULKY! Don’t worry. For most women, biology dictates that is unlikely to happen without a significant amount of intense weight training and dietary intervention.
Plant Protein vs Animal Protein- Which is best for muscle building?
Some recent studies have shown that incomplete proteins (plant proteins) actually do a pretty good job of helping you build and maintain muscle. Researchers now understand that your body can pull amino acids from its reserves to make incomplete protein complete. It’s the total amount of protein you eat throughout the day, not the specific type of protein you eat, that matters. I always recommend getting your protein from a mix of different foods whether all animal, all plant or a mix of both.
Thanks for reading! Let me know if you have questions about protein or anything else fitness or nutrition-wise.
Editors Note: Heather Miller is a Registered Dietitian, Certified Personal Trainer, and all around wonderful person, whom we’re happy to have on staff. If you’d like to train with her or consult with her about your diet, please don’t hesitate to contact her at heather@kennedyfitnessomaha.com today!
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Sheet Pan Almond-Crusted Salmon With Green Beans
Ingredients
1 1/2 pounds (680g) green beans, trimmed
8 ounces (227g) cremini mushrooms, quartered
1 1/2 tablespoons olive oil
1/2 teaspoon salt
1/2 teaspoon pepper
1/2 cup (30g) roasted almonds
3 tablespoons Parmesan cheese, finely shredded
2 tablespoons chopped chives
4 teaspoons Dijon mustard
4 (5 ounce/142g) skin-on wild salmon fillets, pin bones removed
1 lemon, cut into wedges
Directions
Preheat the oven to 450°F (232°C). Line a rimmed baking sheet with foil or parchment and coat with cooking spray. Toss the green beans and mushrooms with the oil, salt and pepper and arrange in an even layer on the baking sheet. Bake for 12 minutes.
Meanwhile, prepare the salmon. Place the almonds and cheese in a food processor and pulse until the almonds are finely chopped but still have some texture; not as fine as almond flour. Stir in the chives by hand. Spread the mustard evenly over the top of the fish (skin-side down) and gently press the almond mixture on top.
Move the vegetables to one side of the baking sheet to make room for the fish. Carefully place the fish skin side down on the empty side of the baking sheet. Return the sheet pan to the oven and bake until the fish is just cooked through, 8–10 minutes, depending on the thickness of the fillets (see note).
Note: To determine doneness of fish, stick a butter knife into the center of the largest fillet and count to 3. Touch the knife to your bottom lip; if the knife is hot, the fish is well done, if the knife is cold, it is still rare in the middle. Aim for a just-warm knife for perfectly cooked fish. Serve salmon and vegetables with lemon wedges on the side.
Serves: 4 | Serving Size: 1 salmon portion, 2/3 cup/130g vegetables
Nutrition (per serving): Calories: 311; Total Fat: 13g; Saturated Fat: 2g; Monounsaturated Fat: 7g; Cholesterol: 59mg; Sodium: 590mg; Carbohydrate: 22g; Dietary Fiber: 8g; Sugar: 8g; Protein: 30g
This recipe courtesy of: MyFitnessPal