health wanted

In last week’s column, I discussed how eating protein can help build muscle. How exactly does it work? The answer: portions. Using correct portion sizes are crucial when trying to build muscle. Last week I told you how many ounces of protein is needed for the average female and male body frames. Research suggests splitting your protein intake into 20-40 gram servings every 3 hours to see the most benefits. It’s important not to skip breakfast, lunch or dinner. You may also eat healthy snacks in between meals. Here’s how to measure your portions:

• Fruit and vegetables: Handful

• Chicken, pork, tofu, beef, fish: Palm of your hand

• Rice, pasta, potatoes, cereals: Closed fist

• Hard cheese, peanut butter, salad dressing and sauces: Thumb size

• Oil, margarine & butter: Tip of your thumb As always, make sure to check with your physician before starting a new diet plan. Next week: Yoga in the workplace