Holiday Eating Cheat Code: Fat

WHITE-FLIER-DESIGN-600-pxHoliday Eating Cheat Code: Fat

Keep a healthy source of fat in your diet this holiday season to keep your health on track!
•    Eating fat during dinner will help you avoid going back for seconds or dessert
•    Keep your holiday spirit high by eating fat-it makes you happy!
•    In-laws and the financial burden of the holidays can make you crazy, so eat your fat to manage the holiday stresses
•    Eat fat with dessert to increase your body’s tolerance for sugar
•    A breakfast of protein and fat is the best way to start your day and keep the sugar cravings away

And no, all this fat won’t make you fat!!

Join me at my FREE nutrition seminars this week to find out how fat does all of these amazing things while still keeping you fit, discover what a “healthy fat” really is, and learn strategies to stay healthy this holiday season!


“Cheat Smart” with Lindsea Burns, NTP, Clinical Nutritionist
Thursday, Dec. 5
7:15pm to 8:00pm
KMW National Training Centers® • West L.A.

“Cheat Smart” with Lindsea Burns, NTP, Clinical Nutirionist
Saturday, Dec. 7
2:00pm to 2:45pm
KMW National Training Centers® • Sherman Oaks


The views and opinions presented are those of the speaker
and do not necessarily represent the views or opinions of KMW.

You Need Much Less Protein Than You Think

Muscle_Flex_Krav_maga-webProtein is a macronutrient that provides amino acids to be used in the body as building blocks for other proteins. We turn dietary proteins like animal products, nuts, seeds and legumes into body proteins like muscles, hormones, chemical messengers and enzymes. Protein is responsible for making many things in the body, but energy is not one of them.

You may have missed that. We cannot make energy from protein*.

The average adult needs 0.8 grams of protein for every kilogram of body weight. This recommendation is not based on energy requirement, but is roughly the amount of protein you need to consume to provide your body with adequate amino acids for normal body processes. So the fact that the protein recommendation is higher for athletes (1.0-1.5g/kg) is not due to a higher energy need, but rather a higher amino acid need. Athletes need more amino acids to keep up with their elevated rates of protein turnover and muscle protein synthesis. A man weighing 200lbs would need about 75 grams of protein each day, which he could get from one dozen eggs, 10 ounces of meat, or a half gallon of milk. If that 200lb man was active, he could need up to 135 grams of protein each day.

For how strongly people feel about these 0.8 and 1.5 numbers, the science behind them was surprisingly inexact, and variability in individual protein need is surprisingly high. These protein requirements were created with the assumption that the diet is full of incomplete proteins. So the average person eating average food needs about 75 grams of protein to get the minimum amount of essential amino acids to function. You should know that you are not an average person and you should not be eating average food. In keeping with last week’s theme of nutrient density and eating efficiently, it is possible to fill your amino acid requirement for the day with much less than 75 grams. Animal products are nutrient dense complete proteins that ensure you are getting the right balance of amino acids for your personal needs.

I am not supporting a low-protein diet, nor do I want to lose you as a reader if you are vegetarian, but I am encouraging you to be conscious about the quantity and quality of protein you are eating in a day. This is especially important for you shaker cup wielding gym-goers: be especially conscious of your daily protein intake before you reach for your protein powder. Most Americans eat a very high protein diet. And since we cannot store excess dietary protein, these seemingly healthy high-protein diets usually end up causing fat storage in the body.

Moral of the story: you, yes even you athletes, need much less protein than you think, especially if you are eating complete, nutrient dense animal proteins. However, if you just can’t give up your protein powders, I will discuss them in detail next week, so keep reading!

*Certain amino acids can be shuttled into the Krebs cycle, which is one of the energy producing pathways in the cell, but this is a very inefficient process that the body tries to avoid. Email me if you would like a more detailed biochemical explanation ☺

I would like to personally invite you to my upcoming seminar about how to cheat smart through the holidays! I will provide you with the tools you need to navigate your holiday parties without sacrificing your waist size, athletic performance, or your relationship with your family. I hope to see you at either the KMW National Training Centers® Sherman Oaks or West L.A. presentation!

Stay tuned for details!

992859_667599176589701_31203292_nLindsea Burns
Nutritional Therapy Practitioner (NTP)
Clinical Nutritionist





The views and opinions presented in this blog are those of the author
and do not necessarily represent the views or opinions of KMW.


FREE Krav Maga Seminar: Defenses Against Blunt Objects with KMW Lead Instructor and MMA Fighter John “Jr” Merkle

What does a baseball bat, stick, pipe, tire iron, and golf club have in common? They can all be used as deadly weapons. On October 26th, learn defenses against these and other blunt objects with KMW Black Belt Lead Instructor, and MMA Fighter, John “Jr” Merkle.

  • WHEN: 10/26/13
  • WHERE: KMW National Training Centers® • Sherman Oaks
  • TIME: 2:00 pm to 4:30 pm
  • COST: FREE for ALL KMW Members* (Space is limited)
  • TOPIC: Defenses Against Blunt Objects

*Eligibility to participate in this event determined at the time of sign-up. No changes or modifications apply.



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