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The Bakersfield Voice Sunday, April 24, 2011
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YOUR FITNESS
High protein diet keeps you moving, feeling less hungry
W
e can go a few days without water and a few weeks without food — and I hope I never have to know any of these extremes. The truth is, as long as we are not completely dehydrated and we have some source of energy that prevents our bodies from consuming its own tissue, then life goes on for an undetermined length of time — weeks, months, and even years. Muscles are approximately 75 percent water, bones come in at about 22 percent, and the brain is about three-quarters liquid. On average, we should be drinking about three quarts of fluid per day to stay fully hydrated. Some fluids do come from our foods, too. Breads are actually 35 percent water — while fruits and vegetables can be as much as 90 percent. Well, if most of our body is water, what is composed of the rest? Protein would be my best guess. Protein makes up about 20 percent of our muscles, heart, liver, and glands — and 10 percent of our brains.
Even most of our hormones are made of protein. Bodybuilders, athletes and some gym rats tend to “max” out on protein while the scholars on the subject will arguably argue how much protein the body can actually use to build muscle. I don’t know about all of this — I like to keep things simFitness columnist ple, so this is what I do — at least start with the minimum, we can always add more from there. According to the DRI (Dietary Reference Intakes), which is calculated by really smart people — the U.S. Institute of Med-
GINA ROLOW
icine, calculate 0.8 grams of protein per kilogram of body weight is the average intake of dietary protein. A kilogram is 2.2 pounds. For example, 125-pound woman should take in about 45 grams per day. For a 180-pound male, the answer is roughly 65 grams. Again, this is just an average, and I would tend to believe we need more, since I know I consume about 80 to 100 + grams per day and I weigh 130 pounds. You may want to run your own numbers and see where you are.( FYI, a cup of cottage cheese has about 30 grams of protein.) I think I like consuming more protein than any other calorie source because, well, plain and simple, the more protein I eat, the less hungry I am. If I exchange some of the carbs and fat in my diet for the same amount of energy in the form of protein, then I feel fuller for longer. I also think this type of eating leads us to get out of the carb-fat routine. Many of my clients are at a loss for protein-filled
YOUR SCHOOLS
snacks and meals. I comprised a short list, but the list of protein foods is virtually endless. Some foods high in protein are: Eggs, cheese, yogurt, meats, nuts, fowl, peanut butter, tofu, soy protein bars, shakes, beans, fish, green peas, milk, rice and whole grain bread or pasta — and don’t forget one of my favorites, Quinoa. Spelled quinoa, but pronounced KEENWAH, this tasty grain-like food is actually a seed of a leafy spinach plant. It contains all nine essential amino acids, has a slow releasing form of high carbs, and gives a long lasting, full feeling. I LOVE it! Quinoa is revered from ancient Inca civilization about 5, 000 years ago. Toted as the Mother Grain, it was known to cure many ailments, but now is very helpful to folks with diabetes, migraines and even atherosclerosis. It’s a simple choice to get your protein in and love every bite of it! Make sure to try it. You’ll find it in the rice or grain isle of the grocery store. Here are a few more helpful tips from
Protein, The Queen of Macronutrients: °Seafood is one of the best protein sources because it’s low in fat. °Choose white meat over dark (chicken, turkey) because dark meat contains more fat, and remove the skin — it’s high in saturated fat. °Eggs are one of the least expensive protein foods. The American Heart Association says a healthy adult can safely enjoy one egg per day. °Half a cup of beans contains as much protein as three ounces of steak, and the extra fiber will help keep you fuller, longer. °Choose a protein bar or shake and make sure it’s low in sugar and has at least 14 grams of protein per serving! Eat to your health! Questions or comments? Please email Gina @fitness4life5959@yahoo.com. Gina Rolow is a local fitness instructor and is the owner of Body By Gina, Personal and Group Training.
YOUR PHOTOS
Drum, color guard finals at The hills are alive... with spring! Liberty High on Saturday T
The Liberty High percussion group traveled to San Bernardino in March to compete in the WGI Western Percussion Championship. BY MELISSA WEST Community contributor
L
iberty High School Instrumental Music program would like to invite you to the Pep & Pageantry Arts Association of Central California — Percussion and Color Guard Finals on Saturday, April 30, at Liberty High School, 925 Jewetta Ave., in the gym. Percussion groups from local junior highs, high schools and Bakersfield College will be competing from 9 a.m. to 2 p.m. Elementary, junior high, high school, and Independent Class Color Guard groups compete from 3 to 10:30 p.m. The PPAACC 2011 competition circuit began this February and is now concluding Saturday at Liberty
PHOTOS BY MICHELLE WINTER
he Brook family takes advantage of a recent spring afternoon to take family photos on the foothills outside Bakersfield. Spring is HERE! Want to show your neighbors and friends what you’ve been doing during these longer, warmer spring days? Share your photos and stories at: www.bakersfieldvoice.com.YOUR favorite spring activities and photos just might pop up on the pages of The Bakersfield Voice!
Liberty High drummers keep the beat — and have a fun moment — during a recent performance.
PHOTOS BY HANNAH SCHOPMEYER
High. Participants have practiced countless, long hours to become the best they can be. Liberty High, as well as the Bakersfield College drumline group, have traveled with their shows this year and competed in the WGI Western Percussion Championships in San Bernardino, Calif. Independent Color Guard groups have just returned from Dayton, Ohio after competing in the WGI World Championships. Talent abounds here in Kern County — and what a great way to show your support for the fine arts programs in Kern County by joining us on this day. Admission is $8.00 for adults; $5 for kids; and, ages six and under are free. Melissa West is the president of Liberty High School’s music booster organization.
EXTRA EXTRA
Go green, help program raise some green BY JENNIFER PATINO Community contributor
T
here will be a used book sale benefiting the Osher Lifelong Learning Institute (OLLI) program at CSUB. Recycle your used, read books to OLLI’s book sale and help to raise some GREEN!
All proceeds will help to keep the cost of OLLI classes and events down. The book sale is Friday, April 29, from noon to 4 p.m. outside the Extended University building in the Tejon Plaza and Saturday, April 30, from 8 a.m. to 1 p.m. on the Red Brick Road - OLLI/Extended
University Booth during Celebrate CSUB. Call Jennifer to donate your books at 654-2441. Books of all styles, genres, and for all ages (Children's, Romance, SciFi, Horror, Text books, DIY, Cooking, etc.) are needed.
Next pet food volunteer day is in the ‘bag’ BY CINDY RONAGHAN Community contributor
I
t’s been a busy winter for the Bakersfield Pet Food Pantry. We now are partnering with the local Humane society, as well as the Bakersfield Rescue Mission, to help local pets with food. The need is IF YOU GO great, but together we are Bakersfield Pet making a difference for some Food Pantry pet local community members that food bagging day are now able to keep their pets Sunday, May 1 with their families. 2 p.m. Without all of our volunteers Self Serve Pet there would be no Pantry — we Spa are ever thankful for all the sup2816 Calloway port, help and time all of you proDrive, Suite 103 vide the Bakersfield Pet Food Pantry. We would like to invite you to our next bagging event on Sunday, May 1 at 2 p.m. in front of the Self Serve Pet Spa, 2816 Calloway Dr. Suite 103.
Fight for CSUB wrestling, other programs BY TONYA EAGLE Community contributor
Volunteers for Bakersfield Pet Food Pantry bag pet food during a recent “bagging” event in front of Self Serve Pet Spa at 2816 Calloway Drive in Bakersfield.
We hope you have a chance to come and lend us a hand once more bagging all the food that will be delivered this month.
T
he following fundraising events are to benefit the CSUB Wrestling Program — and will also assist Women’s Tennis and Women’s and Men’s Golf. °An Evening with Stephen Neal at Stockdale Country Club, including
a buffet dinner with a Silent and Live Auction, will be Tuesday, May 3. For more information or to be part of this event contact: Janis Varner at 587-8157 °A Charity Celebrity Poker Event will be at Aviator Casino, Thursday, May 19. °Fight for Wrestling Mixed Martial
Arts Cage Fights for Charity, Friday, May 20 at CSUB Icardo Center. For more information, please contact Craig Tobin at 302-4455 or email: ffwbako@gmail.com. Please email your interest and we will reply ASAP. WWW.fightforwrestling.com or visit: Facebook at FFW Bako. For tickets, go to: VBOtickets.com.
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The Bakersfield Voice Sunday, April 24, 2011
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The Bakersfield Voice Sunday, April 24, 2011
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