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How Important Is Consuming Protein?

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How Important Is Consuming Protein?

Everyone knows what protein is, in general, but most people don’t have a deeper concept of just how vital it is to our body. It is so important to consume enough healthy protein in our diet and from a healthy source. Opinions vary, but it is recommended that it is healthy to consume anywhere from 0.5 to 0.8 grams of protein per pound of body weight daily. A bodybuilder’s protein intake recommendations may be higher in order to add the desired muscle mass.

So What Are Proteins?

Proteins are the macronutrients that form the foundation of our diet. Proteins help to build new cells and regulate the metabolism. They actually help all of your cells communicate and shuttle oxygen throughout the body in the form of hemoglobin. They also have the ability to build muscle.

Amino acids are the building blocks of proteins. It is absolutely essential that we consume these daily and in the right way. Our DNA directs the body to join various combinations of amino acids into a variety of sequences, each serving a unique function and feeding our bodies exactly what it needs.

We can store fats and carbohydrates to draw on when needed, but we do not have a storage pool of amino acids. We need to add to it each day in order to build the body proteins that we need. If we are missing a particular amino acid to form the protein it needs, it will pull that amino acid by breaking down existing muscle protein. Consistently lacking certain amino acids means we will lose muscle weight, energy and, eventually, fundamental body functions.

The Main Sources Of Daily Protein:

  • Meat, poultry, eggs, dairy, and fish are complete sources of protein. They contain all of the essential amino acids.
  • Nuts, seeds, beans, peas, and whole grains. However, in order to consume all of the essential amino acids, plant foods must be used to complement each other with their amino acid profiles. Beans tend to be low in one amino acid that grains have plenty of, so combining these foods forms a complete protein, like beans and rice.

Be sure and consume your daily healthy protein and remember that centering on a protein diet promotes energy, healthy muscles and even weight loss!

What Is Metabolic Syndrome?

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What Is Metabolic Syndrome?

Metabolic syndrome is not a disease but a group of risk factors such as high blood pressure, high blood sugar, unhealthy cholesterol levels, and increased abdominal fat. It tends to run in families, so you can be genetically predisposed to it. It is also more common among African-Americans, Hispanics, Asians, and Native Americans. As you get older, the risk of developing it tends to go up.

Metabolic syndrome can be a serious health condition that you should take seriously if you have been diagnosed with it. It can give you a higher risk of heart disease, stroke and vascular disease and you are more likely to develop Type 2 diabetes. It has become very common in the United States with close to 20 to 25 percent of adult Americans diagnosed with it, nearly 50 million Americans have it, according to the American Heart Association, that’s about one out of every six people!

Insulin resistance is a factor associated with it, which is where the body can’t use insulin efficiently. This creates issues because the body needs insulin to convert sugar and starch into energy and insulin is a hormone that helps move blood sugar into cells for this important purpose. Once you develop this, it can lead to high blood sugar levels and easy weight gain, especially around the mid-section. Instead of having energy it all goes to storing everything you eat into fat. This tends to be a hereditary condition, so if you have a history of it in your family or diabetes, you should be especially conscious of a healthy and active lifestyle.

The good news is that it can be easily controlled and reversed, mainly by simple changes to your lifestyle, such as a healthy diet and plenty of exercise. It is also possible to prevent or delay its onset, so a healthy and physically active lifestyle should be a lifelong commitment.

If you’ve recently been diagnosed with metabolic syndrome, you might be anxious and worried, but the best thing to do is be grateful and think of it as a wake-up call. It’s not something to ignore or mess around with, but instead a time to get serious about improving your overall health for life. Making some simple changes to your daily habits and eating routine that is recommended by your doctor can prevent serious illness in the future.

The Way To Maximize Your Metabolism

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The Way To Maximize Your Metabolism

What exactly is your metabolism? It is the process of how we burn our calories we eat and how quickly or easily we gain and lose weight. Age and genetics play a role, and there’s nothing we can do about that, but there are other ways to speed it up if you want to.

First, a key piece of advice, is to get your thyroid checked by a qualified practitioner (they are hard to find). If your thyroid is under active then boosting your metabolism will be a real challenge.

A key way to boost your metabolism is to eat breakfast! This can boost it by as much as 10%. Eating a healthy protein is the best choice for sure and this gets the digestion process going to start your metabolism burning.

Eating protein is a great way to support and boost your metabolism, by as much as 25%! It requires more energy to digest protein which burns more calories and it sustains you for longer.

Regular exercise is key, especially earlier in the day. If you can even take a brisk walk first thing in the morning this will get your motor going and burn more calories throughout the day. Muscle burns more calories than fat, so don’t forget to include some anaerobic activities in your work out routine (stretching, weight lifting and resistance exercises).

Get your fiber! Having a diet rich in fiber is very helpful. It makes you feel fuller longer which helps with weight management and keep you regular.

Try just a few of these and see what happens! These are easy changes that will have dramatic effects on your metabolism.

Suggestions For Great Protein Filled Snacks

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Suggestions For Great Protein Filled Snacks

Being prepared with a healthy snack on hand is always a great idea. It will help keep you fuller longer, as well as keeping your metabolism burning throughout the day (improving weight loss if desired), and all the while avoiding an eventual energy crash without it. Plus you’ll skip the unhealthy snacks!

Here are 11 great suggestions that are easy to eat at almost any time:

1)  Protein Smoothie. Great for on the go and if you refrigerate them, they are the simplest and easiest way to get everything you need in an instant.

2)  Nuts and Seeds. 1 ounce (a handful) contains approximately 6 grams of protein and almost 10 grams of healthy monounsatured fat. And they are so easy to carry with you!

3)  Quinoa. It cooks up like a grain, yet has the same type of muscle building protein in it similar to meat or eggs. A half a cup uncooked has 12 grams of protein in it, it’s high in potassium and rich in magnesium, iron and vitamin b-6, plus a little healthy fat.

4) Cottage Cheese. A half a cup has approximately 16 grams of protein and it is very low in fat (unlike most cheese). It’s also wonderful to add to fruit to for a chilled sweet snack.

5)  Black beans. These are packed with protein and fiber. A cup has 15 grams of protein and tastes delicious.

6) Beef or Turkey Jerky. This is an old classic and yummy to gnaw on when you’re feeling a lull and needing something to satisfy your taste buds and give you that little protein boost. Just 3 ounces packs with approximately 24-30 grams of protein and talk about an easy snack!

7)  Salmon. It’s easy to eat and is a power protein that is also a top source of the healthy and much needed omega-3 fats lacking in our diets. A 3.5 ounce serving has 22 grams of protein in it.

8) Eggs. One of the world’s perfect foods. 1 egg has approximately 6 grams of protein in it. It’s cooked in a million ways and hard boiling them allows you to easily transport them for a quick protein filled snack.

9)  Oatmeal. A half a cup has about 5 grams of protein in it, a little bit of dietary fiber and iron, plus you can add a healthy fat to it to round it out for your snack. I love putting some healthy fruit on top, especially berries. Avoid the instant packets because they tend to be loaded with sugar.

10) Tuna. It’s an easy and great source of protein with approximately 25 grams per can. There are so many ways to mix up tuna for a delicious snack.

11)  Deli meats. Lunch meat isn’t just for sandwiches; it makes a tasty protein roll-up snack as well. Two slices of deli meat turkey has approximately 7 grams of protein, 2 slices of lean chicken breast has approximately 10 grams, and roast beef about 10 to 12 grams of protein in 2 slices. It’s so easy to make a great snack with these!

Incorporating a healthy protein snack into your day will give you more energy and stamina to keep you going through your busy day! Try it! You’ll be amazed at the changes in how you feel.

Enjoy!

Have You Had Your Coconut Oil Today?

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Have You Had Your Coconut Oil Today?

Coconut oil is an amazing oil. Here are just a few things it can do:

  • – promotes great heart health
  • – promotes weight loss
  • – promotes the immune system
  • – promotes a healthy metabolism
  • – promotes a great energy source
  • – promotes skin health and youth
  • – promotes healthy thyroid function

Not all saturated fats are created equally. There are those created “naturally” and those man made or artificially manipulated into a saturated state through a process called hydrogenation. This is a process of adding hydrogen atoms to vegetable and seed oils while heating it, which produces a rancid and thickened oil that only enhances the shelf life of the product it becomes a part of. These become trans fats and these are not healthy for you.

Most nutritional experts agree that these types of trans fats should be avoided, but somehow in the process ALL saturated fats got a bad rap. This is not true though, there are healthy fats and very unhealthy fats and even healthy fats become unhealthy if you cook them at a high heat.

Coconut oil has a unique ingredient called lauric acid, which is 50% of the fat content in coconut oil and is rarely found in nature. Lauric acid is converted into monolaurin, which has anti-viral, anti-bacterial and anti-protozoa properties. Wow!

Coconut oil is also one of the FEW oils that stays healthy while cooking it at a HIGH heat. Add it to a smoothie, cook your pancakes and french toast with it, add it to your quinoa recipes to make them delicious….even use it as a moisturizer!

The possibilities are endless! Enjoy and be healthy ( :

Protein Power For Your Day

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Protein Power For Your Day

Hmmm…..What do I know about protein? Well, a lot, but yet maybe not enough.

We know the incredible benefits of protein. Eating whole foods and especially healthy protein is a natural thing for our bodies and part of our history through the generations of family before us. Our parents and grandparents ate protein as a staple, but we have somehow strayed from this lifestyle into the convenient processed fast food lifestyle. What a shame. What choices of food we eat makes an incredible difference in our daily life. This everyday choice affects our LIFE directly because it affects our ENERGY, the BALANCE of our body’s systems and processes, and it affects our STAMINA and even our OUTLOOK for the day.

Unfortunately, the food industry is not helping us out in this regard. Our food supply has become more watered down than ever and actually is filled with things we don’t even need or want (extra sugar, dyes, artificial ingredients, and fillers of all kind, many hidden even in the labels we are reading!). We are all super busy and we do our absolute best each day, but deep inside, we all know we could do BETTER. We don’t have to harp on that or be hard on ourselves, we just have to keep striving to eat foods that are closer to nature…whole foods, foods we prepare ourselves from scratch. Each day is a NEW day to improve our health, eat healthy protein, increase our food’s nutritional value and in the process literally gain more LIFE!!

It’s all about getting back to the basics and treating our body to exactly what it needs. It’s so easy! It’s not just convenience and buying the latest greatest processed and perfectly packaged and marketed food that we have been sold on. It’s taking that extra step feeding ourselves and our family what our body can actually utilize and build on. Educating yourself on healthy alternatives to processed foods.  A little bit of knowledge goes a long way and toward long lasting health.

We need to eat everyday anyway, why not pick something healthy that sustains you. Whatever your meal consists of, focus first on a healthy protein as the center, allow yourself some healthy fats and a few healthy carbs to fill it out, then it’s a perfect meal. Or whip up a whey protein shake. They are easy and super healthy feeding your body the protein it needs.

Show your “protein power” abilities starting today!

 

Easy High Protein Foods To Eat Each Day

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Easy High Protein Foods To Eat Each Day

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Protein is a life sustaining macro nutrient composed of essential and non-essential amino acids required for the proper growth and function of the human body. Our bodies can manufacture several of the amino acids required for protein production, but it cannot produce the essential amino acids. These need to be obtained from an animal source or combined vegetable sources, or both.

The easiest way is through animal protein because they contain ALL of the essential amino acids. If you are a vegetarian, then you will have to eat variety of plant foods to achieve the same result.

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How much protein do we need to eat each day? There is considerable debate on this subject, but a good rule of thumb is to eat .5 gram of protein for each pound of body weight. If you are more active or doing bodybuilding, then increasing your protein intake might be necessary. Eating too much doesn’t do more because your body can only process so much protein at once. It’s best to eat it throughout the day. Not getting enough protein can lead to muscle atrophy, and impaired functioning of the human body in general.

Here are some great high protein food suggestions:

  • Fish, a 3 ounce fillet = 22 grams
  • Cheese, a 2 ounce slice = 18 grams
  • Chicken breast = 17 grams
  • Eggs, 2 large = 12 grams
  • Beef, 6 ounces = 38 grams
  • Pork chop, 5 ounces = 33 grams
  • Black beans, 1 cup = 15 grams
  • Tofu, 3 ounces = 6 grams
  • Milk, 1 cup = 14 grams
  • Peanuts, 1 ounce = 7 grams
  • Almonds, 1 ounce = 6 grams
  • Whey protein powder, 1 scoop = 15-23 grams (varies)

Eat-More-Protein

Make sure to get the proper healthy protein you need today!