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Introduction To Protein And High Protein Foods

Kerri Sherk • March 15, 2023

A word from Kerri, RD.

Weight loss, management and sustainability has been a main focus of my practice throughout the past 25 years as an RD in a fitness club environment. Carrying extra weight (BMI over 25) occurs due to many reasons from excessive calorie intake, insufficient activity output, imbalance of nutrients and metabolic imbalances from a particular health condition and age stage. Insufficient activity output is particularly rampant in today's society as we can ascertain anything we want with the variety of apps that work instantaneously for us from our devices. Due to technology, electronic or gas powered machines, we no longer need to vacuum our homes, shovel our snow, rake our leaves or even leave the house for our amenities. It's frightening!! When it comes to the nutrition side of things: One very common attribute I see contributing to a relentless appetite that can lead to weight gain is a diet with an insufficient amount of protein. Take a look at the following to give you some insight into getting protein in your diet.


Introduction To Protein And High Protein Foods


Protein is an essential nutrient to keep your body functioning well. Proteins are part of every cell in your body and are needed to build and repair muscle, tissue, skin, nails and hair. Protein also helps build hormones and enzymes.


Here are some tips for healthy protein choices.


What foods contain protein?

Protein is found in beans, lentils, dried peas, tofu, tempeh, edamame, nuts and seeds and their butters, fish, meat, poultry, eggs, milk, soy milk, cheese and yogurt. Small amounts of protein are also found in grains, vegetables and fruit. Eating protein from a variety of sources will help make sure you are getting other important nutrients like fibre, calcium, iron and B12.


How much protein do you need?


It has been a longstanding Canadian recommendation that adults (19 years and over) require 0.8 grams of protein for every kilogram of body weight. For example, if you weigh 68 kg (150lbs), then you would need about 55 grams of protein per day. Despite the recommendation, there continues to be a debate on the methods to estimate protein requirements, as many experts cannot come to an agreement. 0.8g / kg, in a lot of cases, would be about 10-15 % of calorie requirements which is insufficient (in most cases) to get physical needs met for muscle building and repair as well as feeling satiety. When basic protein requirements are not met, one keeps eating until those needs are met in which case will most likely include high carbohydrate foods. When carbohydrate foods are over-consumed, one gains weight. The scenario worsens when the individual is not active. There is a growing body of research (see sources below) that supports the increased (above the current RDA) consumption of high - quality protein to achieve optimal health outcomes such as healthy aging (reduced age related sacopenia), appetite regulation, weight management, and athletic performance. Protein quality, per meal serving size and timing of ingestion are also all important considerations. Some experts indicate a range of 1.2 - 1.6 g/ kg/ day of protein to achieve optimal health outcomes, with athletes requiring even more, keeping in mind not to over consume protein as too much has been shown to lead to kidney and/or bone health issues.


Talk to a dietitian about the amount of protein that is right for you.


Making healthy protein food choices


Protein foods should be included at every meal. Aim for 1⁄4 (one quarter) of your meal or plate to come from protein sources. Choose protein foods that come from plants more often. Plant-based protein foods can provide more fibre and less saturated fat than other types of protein foods. This can be beneficial for your digestive system and for promoting heart health.


Enjoy a variety of protein foods to help meet your nutrient needs.


● Choose lean meats and skinless poultry: When choosing beef, look for well-trimmed eye of round or sirloin, or extra lean ground beef. Pork tenderloin or loin chops are good pork choices. Remove the skin from chicken or turkey, as the skin is high in saturated fat. Avoid drowning your meat or poultry in high fat sauces such as cream, gravy and butter. Try marinades made with lemon, garlic, yogurt and herbs and spices to get maximum flavour. Heart healthy cooking methods include: baking, broiling, grilling, roasting and barbequing.


● Eat fish more often: Fish is a good source of protein but even more important – many types of fish are an excellent source of omega-3 fats. Regular consumption of fish with omega-3 fats can help to reduce the risk of heart disease. Examples of fish high in omega-3 fats include char, herring, mackerel, rainbow trout, salmon and sardines. Just remember to prepare your fish in a heart healthy way such as baking, broiling, grilling or poaching. For information on fish and mercury risk visit UnlockFood.ca.


● Try having meat-free meals more often. Many of these plant sources of protein are high in fibre and low in saturated fat, so they help you stay full and keep your heart healthy.


● Legumes such as beans, lentils, and soy foods like tofu are good sources of protein: Did you grow up in a family where meat took centre stage on the dinner plate?


● Try nuts and seeds: Nuts, seeds and their butters are good sources of protein and healthy monounsaturated fats. They make great afternoon snacks and yummy additions to salad, cereal and yogurt.


How much protein do vegetarians need?


People often think that being a vegetarian or vegan means that it can be hard to get enough protein. Not true! There are many vegetarian sources of protein like beans, lentils, dried peas, tofu, tempeh, nuts and seeds. Eggs, low-fat cheese, yogurt and milk are also good sources of protein for vegetarians who eat these foods. Vegetables and grain products also contain small amounts of protein too. Vegetarian diets have been linked to lower risk for heart disease and some types of cancer. Even if you’re not a vegetarian try having a meal centered on plant sources of protein at least once a week.


Need some ideas for getting more plant protein in your diet?

• Start your day with a whole-grain cereal or a bowl of oatmeal. Increase the flavour with some almonds or pumpkin seeds. (1/4 cup oatmeal = 3 grams protein; 1/4 cup almonds = 8 grams protein)

• Busy morning? Make your own protein bars the night before for a portable breakfast. (1 bar = 7 grams protein) • Add chickpeas, lentils or black beans to your soup or salad at lunch. (3/4 cup black beans = 11 grams protein; ¾ cup lentils = 13 grams protein)

• Cook up a big bowl of bean rich chili that’s loaded with vegetables. (1 serving = 14 grams protein) • Choose whole grain breads and crackers with sliced cheese (1 slice bread = 3 grams protein; 50 grams cheese = 12 grams protein)

• Great pre or post exercise snacks are mini-yogurt or cottage cheese cups. (3/4 cup yogurt = 8 grams protein)

• Need an afternoon pick-me-up? Try peanut butter on whole grain bread with a glass of milk or soy beverage. (2 tablespoon peanut butter = 7 grams protein)

• Try a tofu stir-fry loaded with vegetables and flavoured with sweet chilli sauce. (3/4 cup tofu = 16 grams protein)

• Try a quinoa salad instead of pasta. Quinoa is a whole grain that is also a source of protein. (1/2 cup quinoa = 3 grams protein) For recipe ideas, visit Cookspiration.com. 


How can a dietitian help?


A dietitian can work with you to make sure you are getting enough protein to meet your unique needs and goals. They can suggest ways to incorporate more plant-based protein foods into your diet. Dietitians consider your lifestyle, culture, health conditions, food skills, budget and preferences to give you personalized guidance. Most employee benefit plans cover dietitian services. Connect with a dietitian today!


Bottom line


Including a variety of protein sources at every meal will help ensure you get enough protein and other important nutrients. Choose plant-based sources of protein to promote heart health. Some people need different amounts of protein than the average adult, connect with a dietitian if you have questions about how much protein is best for you.


Visit www.NutritionMonth2023.ca for more on how to connect with a dietitian and for trusted food and nutrition information.


This blog article has been adapted from the Dietitians of Canada website for Nutrition month 2023.


Additional sources: Protein requirements beyond the RDA: implications for optimizing health. Applied Physiology, Nutrition and Metabolism. Feb. 2016.

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By Nicole Fazio • September 29, 2021
Are you struggling to stay consistent with your fitness and nutritional goals? Being consistent is crucial to making long term lifestyle changes, but it is one of the biggest challenges we all face. Here are 5 strategies to help you find consistency: 1. BE REALISTIC Change takes time . There is no fast way to make lifestyle changes, so it’s imperative to make goals that make sense for you. The more attainable and realistic the goal, the more likely the goal can be accomplished. When goals and milestones are accomplished, it gives you a sense of reward and enhances your self-efficacy (i.e., the belief that you can accomplish your goals). On the other hand, if the goal we have set in place for ourselves is too difficult, it may lead to demotivation and lower self-esteem. If you want sustainable and lasting results, being realistic is the first step. 2. HAVE CLEAR GOALS Not having clear goals is like driving to a new destination without a map. Goals are important in leading us in the right direction. Goals provide you with the motivation to push yourself to work towards chane. Implementing S.M.A.R.T goals is a good place to start. S - Specific M - Measurable A - Attainable R - Relevant T - Time-Bound When setting goals, make sure to include both short term and long term goals . Short term goals help with commitment and determination by allowing you to celebrate small wins more frequently that contribute to the bigger goal in place. Long term goals give you something to focus on and strive for in the bigger picture and help focus on where you want to be in relation to where you are now. For example, you decide that you want to “Lose 5 lbs in 6 weeks.” This goal is specific, measurable, attainable, relevant, and time-bound. However, this creates the need to make smaller goals to help you get there. Just doing what you are now, unchanged, will likely not get you to your goal. 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By Kerri Sherk • September 15, 2021
Dear valued members, The COVID-19 situation is continuing to develop in light of the Delta-variant. As such, the Government of Ontario has implemented COVID Vaccination Passports , which will affect the usage of facilities used for sports and fitness activities and personal training, including gyms. The Government of Ontario's website news release states that "Requiring proof of vaccination in these settings reduces risk and is an important step to encourage every last eligible Ontarian to get their shot, which is critical to protecting the province’s hospital capacity, while also supporting businesses with the tools they need to keep customers safe, stay open and minimize disruptions." We are striving to protect our members and our staff in these uncertain times, which means that starting on September 22nd, 2021, be prepared to show proof of full vaccination to be able to enter the gym. Starting at 12:01 am on the 22nd, those individuals who have not provided proof of vaccination will not be given access. Given the controversial nature of this mandate to some people, we want to remind everyone that this mandate is the same as the mask mandate - it was created by the government . Our staff, management included, can't and won't make exceptions to this policy, and we ask that members show the same patience, kindness, and respect that we have received thus far. In order to prevent a bottleneck on September 22, we will be allowing members to bring in their vaccination records during desk hours starting on Monday, September 13th. We will be requiring members to provide us with a photocopy or electronic copy of their vaccination receipts, which we will keep on file. When dropping the proof of full vaccination off at the front desk, we will also be taking your profile picture for our system. Non-Vaccinated Members If you are unable to show proof of full vaccination (2 doses + 14 days) by September 22, 2021, your fob will be rendered inactive. For those that have short-term memberships with an expiration date, your membership will expire. If required, we will give members a maximum of one-month extension on their expiration date if you need extra time to get fully vaccinated. For those that have a perpetual membership , you have the option to hold your membership at $5/month until you're able to provide full proof of vaccination. * Please email us if you require these accommodations with your request because these will not be done automatically. For members with a medical exemption to the vaccine mandate, we will require a copy of a written exemption letter from a Medical Doctor stating that you are exempt from receiving the COVID-19 Vaccine. We do not allow religious exemptions; letters from spiritual healers, chiropractors, nutritionists/dietitians; or self-claiming exemptions, etc. Reminders Let's keep the Aldershot community safe by following COVID-19 Protocols when not at home. Wear a mask when indoors in public Don't leave the house if you are experiencing COVID-19 symptoms Social distance when possible Sanitize your hands consistently, with soap and warm water Get vaccinated as soon as you can! When at The Fitness Firm... Keep your mask on at all times when on the main floor (yes, even when staff aren't here!) Maintain distance when possible Put all your equipment, weights, and plates back on the racks when you are finished with them Sanitize everything you touch after you use it Under no circumstances are you allowed to let individuals/friends into the facility who do not have a gym membership In the event of any falsified documents being discovered, the individual falsifying documents will be banned from The Fitness Firm until the COVID-19 pandemic is declared over (or longer). This is a criminal act under the Government of Canada's Criminal Code . Thank you Please note that these policies from the government are constantly evolving. This is all the information we have available currently, and these may change between now and the 22nd. Fitness is an essential component of peoples' lives, and it's moments like these where our purpose and values regarding the health of our members and staff matter a lot to our community and the individuals we serve. Thank you for your patience and respect for our decisions as we navigate this new government-required policy. Best, Fitness Firm Staff

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By Kerri Sherk • August 4, 2021
Updated March 22, 2022 The Fitness Firm is committed to providing a safe and healthy workplace for all employees and patrons. As we continue to remain open and avoid closure, our business must consider the levels of protection we can offer. As well as the succeeding 19 points that pertain to our business. 1) Levels of protection: a) The highest level of protection is controlling the number of people within the facility. The new regulations have placed a limit on the number of members in sport and recreational fitness facilities. We remain open at 100% of our capacity. 100% of our capacity is approximately 140 patrons. b) Physical/ social distancing – we continue to encourage physical distancing to 6 ft (2m) between people outside of your household or social circle. c) Physical means and frequent handwashing - The Fitness Firm has invested in the following areas: Plexi-glass barrier at the front desk Created taped areas and quadrants for recommended safe distancing at front desk and in group fitness studio Purchased an electrostatic disinfectant machine for cleaning all surfaces (https://www.victoryinnovations.com/product/professional-cordless-electrostatic-handheld-sprayer/) Implemented cleaning protocols for all trainers and MSR’s Investment of PPE (i.e., masks, gloves, gowns [RMT]) Soap, sanitizer, and disinfectant (SURE 5 RTU D) available throughout the club The following attachment is the official framework for opening the province. https://covid-19.ontario.ca/public-health-measures#returning-to-our-plan-to-safely-reopen-ontario 2) Mandatory Mask By-Law and Access: Update March 22, 2022: Masks are no longer required, but are recommended to be worn when you are within a 6ft distance of others. 3) Employees: All employees have been updated regularly throughout our return to work and are updated with new guidelines as need be. To the best of our knowledge, our current practices are up to date with the Ministry of Health, The City of Burlington and the Halton Region. All employees disinfect and self screen upon arrival to The Fitness Firm and records are kept in the back room (the entry point for employees). Employees that experience symptoms such as fever, cough, shortness of breath, etc. will not come into work. RMT – Our Registered Massage Therapist, in accordance with his college, has been following RMT-specific protocols for PPE. Personal Trainers – our personal trainers, in accordance with the Mask By-Law, will be in a mask at all times to prevent the transmission of COVID-19. MSR’s - All employees have been and continue to be updated via email from management regularly with regard to policies and procedures throughout this period. Management is also in daily contact with most employees employed here at The Fitness Firm. All desk staff, in accordance with the Mask By-Law, will be in a mask at all times to prevent the transmission of COVID-19. 4) PPE: Update March 22, 2022 : Masks are no longer required, but are recommended to be worn when you are within a 6ft distance of others. Employees are able to decide whether or not they would like to continue wearing a mask, based on their duties and distance to others. 5) Screening: Only RMT and RD clients will be screened prior to their treatment/appointment. Clients receive COVID Screening Emails the day before their appointment. They are asked to respond to the email the morning of their appointment to confirm that they answer NO to all screening questions prior to entering the premises. Clients will be screened upon entry as well. For members and those entering the facility, we ask that you act responsibly when attending the club. Maintain social / physical distance from other members Wash or disinfect your hands upon entry and exit to the club. DO NOT COME if you have a fever, cough, shortness of breath, sore throat, runny nose. You will be sent home. 6) Disinfectants: The Fitness Firm uses a disinfectant called Sure 5 RTU D COVID Killer which, as stated, is verified effective against COVID 19. The Fitness Firm has the following disinfecting stations available for members: 3 in main gym 1 upstairs 1 in the group fitness studio Patrons are expected to wipe down all equipment surfaces before and after use with paper towel and COVID Killer. Paper towel can be used more than once if you like. The club has 3 hand sanitizer dispensers within the club and many additional hand sanitizer bottles for use. 7) Cardio machines: We will encourage a system of using every other machine simultaneously as well as encourage a time of 30 mins for the cardio portion of your workout. Please wipe down the machine thoroughly before and after use. Please refer back to the rate of perceived exertion while doing cardio. 8) Equipment: Please wipe down your machine before and after use. The Fitness Firm only supplies soft mats for use. If you would prefer a flat mat for classes, yoga, or your workout, you are required to bring your own mat for the club. Those who come often to yoga / group classes have labeled one as their own to avoid cross contamination. Fitness classes – All hard surface equipment will remain and will be disinfected by you after classes. In addition, our MSRs will spray down all equipment and floors after each class with our disinfectant electrostatic sprayer. 9) Social Aspect: The social aspect of our facility has been one of our greatest strengths in our business. While we encourage community, it is strongly suggested that equipment no longer be shared or used simultaneously. You are encouraged to do 2-3 sets, clean your machine and move on to the next machine. Unfortunately, congregating in groups is discouraged unless the 6 ft social distance can prevail. 10) Washrooms: Toilets are open for use. Showers are open, but please avoid them if you can and bring your own towel. Towel service has been terminated for the time being. We are encouraging members to come as prepared as possible to workout upon arrival without changing. If changing is necessary, lockers are available to be used but must be wiped down before and after use. In previous times, lockers were for day use only. However, we have decided that if you are a frequent locker-user, please put a lock on a locker and let the front desk staff know what number you chose. This has been implemented to avoid cross-contamination. 11) Group Fitness: The studio now holds a maximum of 8 participants which have been set up in quadrants on the studio floor that are more than 2 metres squared. All previous group fitness participants (members) will be required to purchase a class pass equal to $4 + tax per class. For members, packages are available to purchase in groups of 1 ($4.52), 5 ($22.60), or 10 ($45.20). For non-members, the price is $139 + tax for 10 classes. These class passes will have an expiry date of 6 months from purchase. Members of the Fitness Firm have an option to add $15 to their monthly membership charge to receive unlimited group fitness classes. Patrons who pay their regular membership are welcome to join the class on zoom at no extra charge. See virtual classes below to learn more about how to do that. New participants can call the club at 905-637-9220 or email info@thefitnessfirm.ca to reserve a spot. Members who have already purchased a class pass can now sign up for classes online through Antaris, our booking system. Link can be found here https://www.thefitnessfirm.ca/group-classes 12) Personal belongings: If you carry in personal belongings such as water bottles, sweaters, shoes etc., and they are left at the club, we will hold them for one week and then they will be discarded. Please bring in with you as little as possible and take your belongings with you when you leave. 13) Smoothies/ A+ Smoodees: Our homemade smoothies are no longer available at The Fitness Firm. We offer a discount for Fitness Firm members through A+ Smoodees. More information at the front desk. 14) Drinking Fountain: Please bring your own water bottle and avoid the use of the water fountain, where possible. 15) Garbage/ recycle: All remain in the same places; only most of them will be recycling bins. We will be going through a lot of paper and it would be wasteful to see all of it go to garbage as we have done for too long already. Please notice where you are throwing your garbage and paper - recycling bins will be labelled. 15) Membership / other service dues: All membership prices will remain the same unless you decide to opt-in to unlimited group fitness classes. Personal training fees remain the same. Massage therapy fees remain the same. Nutrition Consulting fees remain the same. 16) Virtual class and PT options: All group fitness classes are available on Zoom so members can enjoy the class from the comfort of their home. You will need the Zoom app on your smartphone, laptop, macbook, or ipad. Members who wish to join a class must contact the front desk staff via phone or email to be sent the Zoom invitation. Details on how to get on zoom classes are here: https://www.youtube.com/watch?v=vFhAEoCF7jg&vl=en Personal Trainers are also available to perform online zoom personal training sessions. Email us here for more information. Fees are the same. 17) Website: We have launched a new, more user-friendly website. All information is assumed to be up to date. 19) Waiver and FOB: July 2021: We now require anyone who enters the building to fill out a COVID Screen each time they arrive. There are QR codes posted at each entrance, which can be scanned with your camera, and will take you to covidcontrol.ca to fill out the form. For those who are not technologically proficient, we have a notebook set out at the front desk and we ask that you fill out your name, time in, and YES/NO in response to “Do you have any symptoms of COVID?” Finally, thank you for your patience and compliance with these new policies, which are necessary for us to re-open and operate safely and confidently. Keep in mind that this is a working document and more may be added or changed. Kindly, please continue to be patient with us as we operate our business in an unprecedented time. If you have any questions, please email us here .
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