More of Right Protein & Less of the Wrong Protein

Thank you Dr. Jamie McManus for sharing about the healthier types of proteins we should all be eating. 

Proteins are made up of smaller components called amino acids, some of which can be produced by our bodies, and others, which must come from the foods we eat. 

Because foods have varying levels of these essential amino acids, it is important to eat a good diet.

The National Academies of Science Institute of Medicine recommends  

about 58 grams for a 160-pound adult. Protein need increases for people who are exercising or those who want to maintain or build their muscle mass. Protein provides benefits you can see and feel because:

• They give you energy: Protein stimulates certain cells in the brain that keep us awake and increase our energy expenditure throughout the day.
• They fill you up: Studies show people who eat a meal or snack containing protein feel fuller longer and that means a reduction in overall daily calorie consumption because subjects were simply not as hungry between meals or at mealtime.
• They maintain lean body mass: Protein is essential for maintaining muscle mass whenever you are on a calorie-restricted diet, exercising, or building muscle. Without enough protein in the diet, the body starts to use muscle mass for energy and this leads to decrease in lean body mass and a drop in metabolism. Leucine, an amino acid in protein, especially, is good at maintaining lean body mass during low-calorie diets.

The typical American diet includes enough protein, but not always from the healthiest sources. USDA data shows red meat still tops poultry and fish in per capita consumption. Depending on the type, red meat can have a high fat and cholesterol content which can increase both your weight and your risk of heart disease. Choose lean cuts of meat, and consider substituting other sources of protein for some of the red meat in your diet. Your best sources of protein are poultry, fish, and vegetable sources such as soy protein, dried beans along with low fat dairy foods.

Make sure you include a good quality protein with every meal to maximize the benefits of feeling full and building muscle, including snacks after workouts. It has been shown that eating protein, especially protein high in the essential amino acid leucine, after a workout helps to build lean muscle. Try adding soy or whey protein to a smoothie or yogurt in the morning. Choose nuts, beans, or cheese as a snack and include lean proteins with lunch and dinner. Over time, you may find yourself feeling stronger and looking leaner.

What is your favorite way to include proteins in your day? I personally like the Shaklee 180 Non-GMO Protein Powder because it contains all 9 essential amino acids and is so versatile I can use it in a smoothie or turn them into a low-carb dessert such as these yummy and fulfilling protein balls shown below. You can learn more about the Shaklee 180 Protein here: http://lovemynewshape.shopshaklee180.com/

Chocolate or P-nut butter protein balls made with
Shaklee 180 Protein

What's the Hype About Raw Foods?

We all need to eat more raw vegetables. It is recommended we eat 7-9 servings per day. This is why you are hearing so much about juicing. But did you know people are reversing diabetes and getting off their medications with a 30-Day Raw Food Detox? Maybe 30 days seems a bit extreme but why not consider a 3, 5, or 10 day raw food detox? Read all the wonderful health benefits below, and you might consider it.  Stay Healthy~ Michele

Going Raw? Here’s What You Need to Know

Raw foods are those that have not been heated above 108°F to 118°F

Related Topics

1. Drink to Your Health with Raw Green Smoothies
2. Vegetarians’ Special Nutrition Needs
3. More on Benefits of a Vegetarian Diet

“Raw” is all the rage these days, but what does it mean to eat raw? And is it possible to get enough protein and other nutrients while following a raw diet?

Raw, defined

Most raw foodists eat only plant-based (vegan) foods, including vegetables, fruits, nuts, seeds, legumes, and seaweed. Raw foods are those that have not been heated above 108°F to 118°F, depending on who you talk to. The logic behind this is that many of the nutrients in foods are extremely sensitive to heat. This is especially true of the water-soluble vitamins, like the B-vitamins, folate, and vitamin C. As Katie McDonald, a raw food chef and certified Holistic Health Coach in Rhode Island puts it, “The more you do to a food, the less it does for you.”

Raw food advocates also look to the enzyme content of raw foods, saying that cooking destroys delicate enzymes that could otherwise go toward improving the digestion of the foods you’re eating.

Health benefits of a raw food diet

Raw food advocates say that people suffering from any kind of inflammatory condition (heart disease, diabetes, ulcerative colitis, or arthritis, for example) and people looking to lose weight, increase their energy, and reduce their risk of chronic disease, including cancer, may benefit from eating a raw food diet. While most of these claims have yet to be well demonstrated through research, some less-than-desirable effects of cooking on health are known:

• Cooking foods can lead to toxic by-products. Compounds called HCAs (heterocyclic amines) and PAHs (polycyclic aromatic hydrocarbons) form when animal protein is cooked at high temperatures, like on the grill. These substances can cause cancer in laboratory animals.
• Animal foods high in fat and protein (like meats, butter, and cheese) also contain advanced glycation end products (AGEs). The level of AGEs in these foods may increase during the cooking process. AGEs can also be found in baked goods, such as breads and cookies. These compounds promote oxidative damage and inflammation in the body, increasing the risk of diabetes and heart disease.
• Foods heated above 120°F can also contain acrylamide, a substance that may increase the risk of certain types of cancer. Potato chips and French fries are particularly high in acrylamide.

Can I get enough protein eating raw?

The World Health Organization says that 0.83 grams of protein per kg of body weight per day is a safe amount for most adults. For a 150-pound person, that would be about 57 grams of protein per day, which translates to about 11% of the total calories in a 2,000-calorie daily diet.

“We really don’t need as much protein as we’re taught that we do,” says McDonald. “If you’re eating a variety of whole plant foods, it’s easy to fulfill your protein requirements.”

According to McDonald, plant protein is easier to digest than animal-based protein because it takes longer for animal protein to pass through the gastrointestinal system. “When the body is busy digesting, it has less time to do its other functions, like keeping the immune system healthy,” McDonald says.

McDonald suggests soaking nuts, seeds, and legumes to improve their digestibility and enhance their nutrition. These foods contain enzyme inhibitors and other substances in their outer layers that can interfere with digestion if eaten prior to soaking. When they are soaked and/or sprouted, the toxic substances are removed and their nutritional content rises dramatically. Some of her favorite high-protein foods include sprouted alfalfa, lentils, aduki (aka adzuki) beans, and chickpeas. High-protein grains like buckwheat and quinoa are also tasty when sprouted. Katie makes her own almond milk by combining soaked almonds, dates, vanilla, and water in the blender.

Kids going raw

It’s certainly easier to feed the whole family the same thing, but getting kids on board with the raw lifestyle can sometimes be a challenge. Since chocolate seems to be a universal hit, here’s a recipe from Katie McDonald that highlights super-nutritious cacao nibs in a delicious treat that no one can resist.

Cacao nibs are the fruit from the pods of the cacao (cocoa) tree. They are a terrific source of magnesium and they’re also high in protein: 1 ounce of raw cacao nibs contains 4 grams of protein.

By

Kimberly Beauchamp, ND

Cacao Energy Bars w/ Gogi berries (optional)

Ingredients:

• 1 cup soaked almonds
• 1 cup date paste or 12 dates
• ¼ tsp sea salt
• 3 Tbs goji berries (optional)
• 2 Tbs cacao nibs
• 1 tsp vanilla

Directions:

• Line a brownie pan with parchment paper.
• Grind raw almonds into a powder in food processor.
• If using individual dates, mash them into a paste.
• Mix almonds, dates, and salt together.
• Add goji berries, cacao nibs, and vanilla.
• Press dough evenly to desired thickness and cut into bars.