RULE: Eat Clean Protein

For some reason, growing up I thought every meal had to include meat.  While meat is essential for some, I’ve found for me there are tons of other options out there that are leaner, cleaner and make me feel mo’ better than a big greasy burger (though every now and then, I’ll throw a burger in—if it’s from a local farm, grass-fed, hormone free and is actual meat, not bleached, ground up garbage that they sell in most grocery stores)

But most of us are getting plenty of protein (100-130lb person needs about 45 grams, 135-170lbs about 50 grams and 175-200lbs needs about 65 grams)protein clean

Your protein serving should be about the size of a deck or cards. (Not the ole’ 96-er!)

Keep in mind a handful of sunflower seeds or almonds has about as much protein as a chicken breast (~7-10 grams).   And a cup of greek yogurt has twice as much(~12-20grams)! While a 3 ounce steak packs in about 21 grams.  Whatever your choice of protein may be, make sure it’s clean.  If it’s meat, aim for grass-fed, hormone free (unless you like cancer).  And when you can, Buy Local!

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Madeleine Vanstory attended Duke University and began her post-graduate journey at The Elaine Clark Center working with special needs children. She went on to work as a Clinical Research Scientist running clinical trials for the CDC and developing medical devices for Welsh Allen, Abbot Labs, Roche and Johnson & Jonhson Her work included non-invansive cervical cancer detection, continuous diabetic glucose monitoring, non-harmful infant bilirubin level detection and studying Vitamin C's anti-aging effects on the skin. Madeleine attended Medical school at The Brody School of Medicine at East Carolina University and completed a residency in Family Medicine at Moses Cone Hospital in Greensboro NC. Dr. Madeleine Vanstory is a board certified Family Physician who has practiced all over the world. She has lead medical missions in Kenya and Honduras. She has participated with Operation Smile in Russia, she has patients in North Carolina, Maine, Oregon and New Zealand. Dr. Vanstory has worked the medical tents in the Marine Corps marathon in Washington DC and at the Kona Ironman World Championships. And Dr. Vanstory has marched with the Surgeon General promoting "Exercise is Medicine" at the World Congress Sports Medicine Conference. Disillusioned by the current health care system and armed with the realization that culture, nutrition and emotional well-being have a profound impact on health, Dr. Vanstory now motivates clients and patients to discover the healthiest versions of themselves through humor, counseling in her "Upgrade Your Health" Wellness Program.

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