Pace is an often overlooked training variable that can be adjusted to increase/decrease intensity, both within your training session and the individual exercises themselves. The pace of your training must be deliberate and consistent with your goals. Additionally, tempo of repetitions and rest time between exercises should be determined prior to your workout. [Read more…]
We love to talk about protein, and for good reason! We all train hard, and protein is important for muscle recovery. Even when you’re not at the gym, protein is important for muscular and skeletal maintenance, particularly as you age.
Specific protein requirements vary for each individual based on their lifestyle and fitness regimen. One simple way to make sure you are getting enough protein is to follow USDA’s MyPlate. A quarter of each meal you consume should consist of a lean protein. A few examples include poultry without the skin, lean fish, and lean cuts of pork or beef.
Check out our tips below to get the most protein for your buck!
Most are familiar with the money saving tip of “BUY IN BULK,” but it can be more difficult to buy protein in bulk due to food safety concerns. Check out the FDA’s recommendations for safe storage below.
|Protein Variety||Fridge Storage||Freezer Storage|
|Chicken||1-2 days||9 months|
|Beef, veal, lamb, pork||3-5 days||6-12 months|
|Lean Fish||1-2 days||6 months|
The safest way to thaw frozen meat is in the refrigerator. It usually takes about a day, so plan ahead.
Price check: Wegmans 12-piece chicken breast is $1.88/lb. Wegmans 2-piece chicken breast is $4.49/lb.
Create your own flavor
Buying pre-marinated meats might seem like a time saver, but homemade marinade can be a serious money saver. If you haven’t marinated your own meat before, all the herb and spice possibilities may seem overwhelming. Here are some dietitian favorites that are quick and easy!
|Beef||Balsamic vinegar + rosemary|
|Chicken||Lime juice + cilantro + minced garlic|
|Fish||Lemon juice + ginger + parsley|
Price check: Wegmans Italian marinated chicken breast is $5.49/lb. Wegmans un-marinated chicken breast is $1.88/lb.
Don’t be afraid of canned meats
Did you know the USDA recommends that Americans eat fish twice per week? Fish contain heart-healthy fats and nutrients. When you don’t live near a large body of water, that recommendation may seem challenging to meet. However, buying canned fish is a great alternative. Tuna and salmon are popular options, but make sure they are canned in water to avoid any added fats and oils.
Price check: Fresh tuna steak is $25.99/lb. Canned tuna is $3.44/lb.
High protein alternatives
Although meat is a common source of protein in our diet, there are other protein-containing alternatives can help you save money. Have you tried black bean pasta? It is a high-protein pasta alternative. Other non-meat sources include beans, lentils, eggs, nuts, seeds, and dairy.
Price check: Eggs cost $0.08 per egg, with each egg containing 6 grams of protein. This means you are paying about one cent per gram of protein.
Use these tips next time you are looking to stretch your dollar at the grocery store while packing your diet with protein!
By Bruce and Kym Burke
Endurance training, otherwise known as aerobic or cardio training, is typically the protocol of choice for those either training for a specific endurance event (i.e. 5K, marathon, triathlon, etc.) or those looking to change their body composition. Obviously, endurance athletes need to perform high volumes of endurance activity. However, for most of us who are looking to maintain or improve our body composition and/or fitness level, endurance training alone might not be the best use of one’s time. The key is to combine good nutrition and plenty of muscle building exercise with this longer duration, more sustained exercise. Below is a list of some of the benefits of endurance training: [Read more…]
By: Paige Whitmire, RD, LDN
Part two of our “Healthy Eating on a Budget” series highlights grains…specifically whole grains. Whole grains contain fiber, vitamins, and minerals that may reduce our risk of chronic lifestyle diseases such as diabetes, heart disease, and obesity. Accordingly, The Academy of Nutrition and Dietetics recommends at least half our grains be whole grains. [Read more…]
What do we do when we’re awake and not exercising? Mostly, we sit. Our environment lends itself to prolonged sitting: driving your car, working at the computer, attending meetings, watching TV, and even relaxing at the end of the day. Even if you feel like an active person, chances are that sitting takes up a large portion of your time. This week will cover great ways to stay active throughout your day. [Read more…]