Essential (and often confusing) Aspect of our Diets

Greetings BUTIsattvas~

I (MC) spent many years trying really hard to lose weight and achieve the body of my dreams. If there was a new diet, I became its poster girl. If it was a Monday, Wednesday or Friday, you could find me with the weights. Tuesday/Thursday? I’d be front row at that spin class and on the weekends I “rested” during my hike up the nearest mountain.

And the worst part was that despite my valiant efforts I was getting nowhere! This was very frustrating and it actually seemed the harder I “tried” the more my body refused to respond and I was left tired, pudgy, and pissed!

Does this sound familiar to you?

If so, take heart! There is hope and it’s name is BUTI…

Ready to throw in the towel and resign myself to the belief that this is just how my body was meant to be, I had the thought, “I might as well just eat the damn cake and skip my workouts. Sure I’ll get fat but at least I’ll be happy and free.”

Happy and free? Really? By eating cake and sitting on a couch??? Ha!

Thankfully, by the grace of God/Goddess I managed to waddle my almost defeated ass into my first ever BUTI class and everything opened up and for me (I’m not just talking about my hips- which is a BUTI miracle in itself).

I arrived at my first BUTI class with heaps of self-loathing and body shame along with the fast-fading hope that I would ever find the key to set me free from my self-created body prison.

As it turns out, BUTI was this key. And here’s why:

BUTI serves as the movement platform designed in an intuitive and sexy way that perfectly compliments and amplifies any journey of self acceptance + freedom + total body transformation.

Not to mention, it’s fun as hell!

It unlocks the soul as it unlocks the hips! Since discovering BUTI I have not once felt the workout frustrations of my past! My body continues to change as my heart continues to expand.

And the best part is: I know the same will be true for you.

BUTI is more than just a workout, it’s a Revolution.

Where other well-intended fitness programs are limited to workouts and meal plans, BUTI understands that in order to usher forth a TRUE and TRANSFORMATIVE body revolution we must honor ourselves (and our BUTIsattvas) as the integrated beings that we are: Body+Mind+Spirit.

That’s where I get to come in!

I might at well have received a masters degree in bad body image, self sabotage, and emotional eating behaviors. And now, through years of study and as a certified Health Coach, I have found my personal healing and have an entire toolbox full of highly effective methods to conquer these roadblocks forever! And I will be sharing all of these with you all via blog and online community page.

We also have some great food guidelines that really help you feel and look great! (check out our post on gluten free and our recipe page to get started)

At BUTIfit we truly want you to have it ALL!

We are committed to seeing you:

*Looking smoking hot in those jeans

AND

*Empowered with healthy food choices

AND

*Unapologetically embracing a shame-free body image

With more exciting stuff on the way be sure to join our mailing list on our homepage for upcoming blogs, recipes, and more. Next up on the blog roll:  “Emotional Eating: What is going on and how to stay on track in times of chaos”.

And as always, hop over to the community page where Bizzie and I will be to answer and respond to anything you may need.

Thank you for taking the time to hear my story. It’s an honor to be on this journey with you. I look forward to hearing your story too…

With love and support,
MC

Hello BUTIsattvas-

It’s me, MC here to share a bit of my personal story with you and discuss an essential (and often confusing) aspect of our diets: Protein: How much you need? When to eat it? And how to recognize when you are not getting enough.

There was a time, not long ago, when I was not taking the best care of my body. Feeling pressure to be skinny and smaller, I pushed my body to its limits in the gym while neglecting to provide it with the nutrients required to support my level of activity.

At the time, I told myself everything was fine. I convinced myself saying, “This is what weight-loss feels like” and “Of course I’m exhausted all the time – that’s how I know I’m getting fit”.

What was actually happening was I had developed an inbalance in my activity to protein ratio and I was suffering from the harmful effects of Protein Deficiency. And the weight loss that was happening was actually coming from my body using my own muscles for energy! Because of this,  I found myself perpetually exhausted with constantly sore muscles that ached in a dull way making even simple tasks such as walking difficult and my hair was falling out to the point I went through 2 bottles Drano a week just to keep my shower unclogged. Once I discovered my issue I made some changes that truly changed the way looked and felt.

If this sounds familiar today’s post is about educating and equipping you  to make these changes too!

What is Protein Deficiency?
Protein deficiency is a condition that is that occurs when insufficient amounts of proteins are in the body. The reasons for the lack of protein intake may be poverty, famine, highly restricted diet, malnutrition and poor knowledge about the high protein food sources. When we exercise we essentially “break down” our muscle cells and protein is essential for the construction, maintenance and repair of these cells. If the body does not get the specific amount of protein, it compensates for the deficiency by using protein stores from the muscles. This is neither good for the athlete wanting to improve muscle tone and performance OR someone simply wanting to live a long healthy life.

What are the signs and symptoms of Protein Deficiency?
Here are some of the most common symptoms:

  • Edema – A collection of fluid under the skin, which most commonly affects the legs, feet, and ankles, but can occur anywhere on the body.
  • Thinning or brittle hair, hair loss
  • Ridges or deep lines in finger and toe nails
  • Skin becomes very light, burns easily in the sun
  • Reduced pigmentation in the hair on scalp and body
  • Skin rashes, dryness, flakiness
  • General weakness and lethargy
  • Muscle soreness and weakness, cramps
  • Slowness in healing wounds, cuts, scrapes, and bruises
  • Bedsores and other skin ulcers
  • Difficulty sleeping
  • Headache
  • Nausea and stomach pain
  • Fainting

Not all of the symptoms of protein deficiency are physical. Some are emotional or mental, and include:

  • Crankiness, moodiness
  • Severe depression
  • Anxiety
  • Lack of energy, no desire to do things

What to do if this sounds like you:

At BUTI we recommend a 2-part approach to counter the effects of protein deficiency

First we recommend having a daily diet rich in complete protein. Foods that contain all of the essential amino acids are called complete proteins. These foods include beef, chicken, fish, eggs, and just about anything else derived from animal sources. Incomplete proteins don’t have all of the essential amino acids and generally include vegetables, fruits, grains, seeds and nuts. So, if you’re a vegetarian, does this mean you can’t get complete protein? Not at all – you will just have to do a little more work to meet your complete protein needs.  Below is a chart listing some incomplete proteins. To get all of the essential amino acids, choose foods from two or more of the columns.

Grains Legumes Seeds & Nuts Vegetables
Barley Beans Sesame Seeds Leafy Greens
Corn Meal Lentils Sunflower Seeds Broccoli
Oats Peas Walnuts
Rice Peanuts Cashews
Pasta Soy Products Other Nuts
Whole Grain Breads

Secondly, we also recommend becoming your own personal food detective. Keep a journal and start recording your daily food intake. Also record how you feel each day: How is your energy? Digestion? etc.

How do I calculate my general Protein Needs?
Use the equation below:

     1. Weight in pounds divided by 2.2 = weight in kg

     2. Weight in kg x 0.8-1.8 gm/kg = protein gm.

Use a lower number if you are in good health and are sedentary (i.e., 0.8). Use a higher number (between 1 and 1.8) if you are under stress, are pregnant, are recovering from an illness, or if you are involved in consistent and intense weight or endurance training- that’s you butisattvas!Example: 154 lb male who is a regular exerciser and lifts weights
154 lbs/2.2 = 70kg
70kg x 1.5 = 105 gm protein/dayBottom line: the more you train the more protein your body will require to repair. By becoming your own food detective you can best determine just the right amount for YOU.Check out this link for a quick list of high protein foods and the amount of protein in each.
When should I eat Protein?
Bizzie wrote a helpful post on this that you can find by clicking here. Most importantly we recommend consuming 30g of protein upon rising each morning. What if I’m a vegetarian?
We certainly respect your decision however if you are not a strict vegan or vegetarian AND you workout regularly AND you are experiencing any of the symptoms listed above we highly suggest that you consider introducing complete proteins into your diet (lean meats, poultry, fish, eggs)and monitor how you look and feel. If you are however strict vegetarian you should make sure that you include plenty of plant-based protein in your diet and choose variety from the chart above.For all BUTIsattvas we recommend VegaSport Protein Powderas a delicious plant-based protein supplement.If you have any questions or need would like more support, stop by the community page and we will be sure to respond! :) Much love,
Mary Catherine and Bizzie

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