WK02 L05 Hand Measurements & Palm Protein

Hand Measurements & Palm Protein

0:21 In Monday's lesson, you learned about the hand measurement system for carbohydrates. You also learned how many cupped palms of carbohydrates to have in each meal.

0:31 Today, you're going to learn about protein. Did you know that protein is your secret weapon? When you have protein in a meal, it takes longer to digest than carbohydrates.

0:42 This is a big reason why you stay full longer. Protein also slows down how quickly your body absorbs carbohydrates. Which can help keep your blood sugars more level.

0:53 Level blood sugars equal more stable energy and fewer cravings. When creating a meal, start with your protein. Lean sources of protein are the preferred choice because they can give you higher amounts of protein with fewer calories as compared to fattier sources of protein.

1:14 Some sources of lean protein are chicken, seafood, eggs, white meat poultry, cottage cheese, and yogurt. Vegetarian sources of protein are beans, lentils, and tofu.

1:28 We understand that you might not eat lean sources of protein like chicken, fish, and turkey all the time. It's okay to eat a variety of proteins, such as steak or pork.

1:41 But try to have the majority of your meals include a source of lean protein. We like the hand measurement system.

1:51 There's no calorie counting involved. Simply use your hand as a guide for your serving sizes. Protein serving sizes are measured with the size of one palm.

2:01 This is approximately 3-4 ounces or 20-30 grams of protein. Ladies, we recommend you have at least one palm of protein in each meal.

2:11 Gentlemen, you get two palms of protein in each meal. Your simple strategy number four to practice this week is to try to include one or two palm-sized protein portions in each meal.

2:43 You