Monday Nutrition Tip of the Week: Protein Extravaganza

It's been protein-fest 2011 around here lately, as Zach recently decided to try out a 40/40/20 diet for awhile just to see how it would go. That means 40% protein, 40% carbohydrate, 20% fat, which is basically the Phase 2 "Energy Booster" part of the P90X diet plan.

I have to admit that in all the time we have done the P90X workouts, we've never really followed the nutrition guide. When we first started the program I was still breast feeding my daughter, and did not need to be restricting calories. After that we just vowed not to eat out much and tried to eat our veggies. But in the past year we have buckled down on the nutrition, and it's been interesting to play with the dials on protein/carbs/fat (thanks to tracking on www.myfitnesspal.com).

(Random aside: I find it interesting that all this introspection about how to feed ourselves has made me think of bodies as machines, of sort. And really, they are, right? Just like a car, we've got to give our bodies fuel to make them go. If you're driving a revved-up muscle car -- and I hope you are -- you need to be giving it the finest high-octane gas available. If you take your fine machine for a fill-up at Lurlene's Stop-N-Snarf, you're not going to run at optimal performance. Close random aside.)

So, protein-fest 2011 means chicken breasts, tuna, pork tenderloin, jerky, smoothies with silken tofu, and protein powder hidden anywhere it can be hidden. While I am not on the 40/40/20 plan per se, my diet usually goes by way of Zach's because he is the food researcher and myfitnesspal addict of the family. He requests a few items from the grocery store, and before I know it we're eating the same things.

I didn't think that tuna would be an option for me once we cleaned up our diets, because I am generally grossed out by any tuna that is not swimming in Miracle Whip and relish (dill, not sweet). The thought of opening a can of tuna and eating it --something Zach is often seen doing -- is pretty revolting. But yesterday we tried something that fit the bill of clean eating, and was delicious, too.

Photo courtesy of comfytummy.com

Tuna with smashed avocado! What a great marriage between a high-protein powerhouse and a vegetable with healthy fat. We ate this on a bed of spinach with some sunflower seeds and cucumbers on top, but the sky is the limit with this new take on tuna. You could add red onion, or salsa, tomatoes, or anything else that floats your boat. Try it for lunch today. I think you'll like it!

For those of you that need a more exact recipe, here is an avocado/tuna recipe from the brand new Insanity: The Asylum program from Beachbody.


Recipe: Avocado Tuna Salad

From the INSANITY: THE ASYLUM nutrition plan, here's an easy-to-prepare recipe that'll take care of all your daily omega-3 needs, with healthy fats from tuna and avocados to keep you feeling full and fit.

• 1/2 avocado, mashed
• Juice from 2 lime wedges
• Dash of salt
• Dash of cayenne pepper
• 5 oz. light tuna (packed in water)
• 1 cup mixed greens
• 1/2 cup alfalfa sprouts
• 1 slice tomato

Place avocado, lime juice, salt, and cayenne in a mixing bowl and use a fork to mash into
a paste. Drain tuna well and add to bowl; mix well. Pile mixed greens on a plate and top
with tuna/avocado mixture.
Finish with sprouts and tomato. Makes 1 serving.

Calories: 342    Protein: 39 grams    Fiber: 7 grams    Carbs: 13 grams    Fat: 16 grams

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Workout of the Day

RevAbs: Fire Up Your Abs

P.S. We survived Saturday's Survival Run! I'll tell you more about it later this week.