If you’re a regular blog reader, you know that Steve Holbrook, WDBO’s Program Director, was my guest this past January and April on the podcast. Steve heard me discuss the research on protein and weight loss during my radio segment and he took it on as his personal weight challenge around March or April. Steve is the perfect example of a super busy guy who made a personal decision to change his eating habits, weight and health regardless of his crazy schedule…. which he knew wasn’t going to change.
Be sure and listen this week. Steve has lost and kept off 10 pounds in the last 4 months. He talks about his struggles and successes and how he has made the changes that are working for him so well. To celebrate, he has bought new clothes which are a size smaller than he wore before. That’s one great feeling.
Steve told me that he is now working to decrease his portion size of meat to a more realistic four ounces. He uses the golfer strategy of ‘thinking about your shot’ to set his mind on what he plans to do and how. He’s motivating, real world, honest and open about his weight struggles. You don’t want to miss our conversation.
By the way, in case you are wondering just how many calories you need per day, try this simple estimate.
How many calories do you need in a day?
If you’re a lounge lizard: your weight x 10
If you only exercise on the weekend: your weight x 13
If you work out a half-hour most days: your weight x 15
If you work out an hour most days: your weight x 18
Remember, to lose one pound a week which is equal to 3500 calories, you need to cut back or burn off 500 calories per day.
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Dr. Susan Mitchell!
I had the privilege to meet you (very briefly) about 7 yrs. ago in Pensacola Fl, when I worked with the Navy in a Wellness Center. My question for you is which types of nuts would be best for someone who has been involved with intense weight lifting for more than 15 yrs? I’m originally from Southern Spain (Andalucia) and thanks to my MOM I have enjoyed the Mediterranean diet my whole life. I would like to add more protein to my diet and as mentioned in this article I like to keep meat intake to a minimum. I was thinking about increasing my nut intake but would like to stay away from eating too many peanuts! Your Expertise is Greatly Appreciated!!
Ian Edgar
Comment by Ian Edgar — July 7, 2009 @ 10:08 pm
Hello Ian,
I apologize for taking so long to respond. We had some site problems and I was away on vacation. Yes, I remember speaking in Pensacola. Great place to live. Most nuts, except macadamia, will provide additional protein to your meals. Macadamia nuts are quite high in fat. Some are a bit higher in fat than others but overall, nuts are heart healthy and a part of the Mediterranean lifestyle. The bottom line will be portion size so be sure to be a label sleuth and look at the container to determine grams of protein per serving as well as calories for the portion size. They are so many nut options today that it will be enjoyable and tasty to add nut varieties to your diet.
Best, Dr. M.
Comment by admin — August 10, 2009 @ 1:15 pm