Did you know that the human body, minus water, is 75% protein?

It is.

Our bodies are made up primarily of protein and knowing that little fact helps a person understand why they need to make sure they are getting the suggested amounts of protein daily in their diets. If not, then making sure they are taking protein supplements to reach those required amounts.

Our bodies NEED protein not only to function and stay healthy, but to stay alive. The Amino acids found in protein are vital in every human bodily function. Protein is crucial in formatting bones, teeth, and tissues.

There are three different types of protein Globular, Fibrous and Membrane.

The average person, when hearing those three terms, my find themselves thinking they know nothing about protein. However when you use the more common terms, people are surprised by how much they really do know.

Take for example the term Fibrous Protein. This type of protein is found only in animals. Why? Because Fibrous protein is Collagen – the key component in connective tissue growth—and Keratin—the protein that is found in hair and finger nails.

Globular proteins are typically made up of enzymes and unlike fibrous proteins, globular proteins can act as messengers. It transmits messages to regulate the biological processes. This function is done by hormones, like insulin. One of the most well-know globular proteins is hemoglobin which is the iron containing oxygen transportation system to red-blood cells.

Hemoglobin is found in the blood and carries oxygen from the respiratory organs to the rest of the body (i.e., the tissues). It then releases the oxygen to burn nutrients to provide energy to power the functions of the organism. Then it collects the resultant carbon dioxide to bring it back to the respiratory organs to be dispensed from the body. In mammals, this kind of protein makes up 97% of the red blood cells’ dry content, and around 35% of the total content (including water).

Membrane proteins serve as the receptors and provide transit channels for the protein to pass in and through to the cell membranes. More than half of all proteins interact with membranes.

Understanding the roles that these three types of proteins play within our bodies helps us to make sure we are supplying our body with the healthy types of protein in the correct amounts. Look for more posts later on all the various types of proteins you can eat, and supplements you can take, to help your body get the nourishment it needs.

It’s that time of year when everyone starts sharing the one thing you wish they’d keep to themselves: Germs. Here are some quick and easy tips to help you stay healthy this winter.

1. Wash your Hands and use hand sanitizer. Bacteria and viruses find their way into our bodies via all of the various things we touch. From the grocery store shopping carts to the door handle coming out of the public restrooms, bacteria and viruses are lurking and waiting for us to touch. Use a paper towel to turn off the water in the restrooms and open the doors; Use disinfectant wipes to wipe down your shopping cart at the store; Once a day wipe down your phones and computer keyboards at work and carry hand sanitizer in your car (or keep it at your desk) so you can use it once you get back into “the safe zone”. Consistently washing your hands and using hand sanitizer will help keep you healthy.

2. Don’t Touch Your Face. The average person touches their face three to five times a MINUTE which translates into 180-300 times an hour. Think about all the places you go and all the various things you touch that have been touched by other people. Yeah, gross. Conscientiously think about not touching your face to minimize the germs you spread.

3. Herbs. Contrary to popular belief they are not just for cooking any more. Gargling with Sage will soothe a soar throat and guards against infections; Elderberry Extract will decrease the length of the cold and soften the symptoms; Gargle with Salt water. It soothes the soar throat and loosens nasty mucus in the throat; Drinking hot ginger tea is a great method for preventing the flu; Garlic pills will ward off illness. And vampires. So, double whammy.

4. Eat Healthy Well-balanced Meals and Snacks. When we are healthy eaters, our bodies retrain the nutrients necessary to fight off the illnesses. Try snacking on Brazil Nuts. They are heavy in protein, which is good for the body, but they are also high in selenium, which increases production of proteins called cytokines that are important for the immune system. Have a 1 oz serving a few times per week.

5. Good Nights Sleep. Sleep is the first thing that we sacrifice to get our huge to-do lists done. And, that is one of the major contributing factors of illness. A tired body cannot fight the bacteria and viruses that plague the places we go. The average adult needs between seven and nine hours of sleep a night and yet most adults are getting less than six. No wonder so many people are sick. Put the to-do lists away and allow yourself the rest you need. Especially once you are sick. Rest is the best way for your body to heal itself.

6. Drink lots of Water. Water makes up over half of your body weight. Every single part of your body needs water to be able to function correctly. Most healthy people can stay well hydrated by drinking water and other fluids whenever they feel thirsty. For some people, fewer than 8 glasses may be enough. Other people may need more than 8 glasses each day.

7. Regular Exercise a few times a week can help decrease stress which increases a persons chance of getting sick. It also strengthens the body’s ability to fight germs.  Yoga is a great way to not only strengthen, stretch and tone your muscles but Yoga also boosts your immune system.  My yoga instructor suggested practicing the Lion pose a few times a day when you feel a cold coming on because it brings fresh blood to your throat and scares away germs. Win win.

How do YOU keep your family healthy?

Halloween is just around the corner and that can only mean one thing: Free candy from strangers. One day a year we send our children out into the lone and dreary cold to knock on peoples doors and beg for candy. Truthfully, I have to tell you that it is quite literally my all time favorite holiday. The costumes, the festive atmosphere and playing with friends brings out my inner ten-year old. I love Halloween and Trick-or-Treating.

However, my forty year old body does not love this time of year. I start battling those unwanted pounds staring me in the face in the form of a luscious Snickers bar, and those snicker bars? I swear they are calling my name, mocking me, daring me to eat just one. They know I can’t eat just one.

Stupid candy.

This year however, I have vowed to have a healthier Halloween by following these 5 easy Steps:

1. Buy Halloween Candy the day before Halloween. This keeps you from snacking the entire month and keeps your candy bill down as well. It’s super tempting to stock up on candy on September 30 for Halloween, but only one thing happens when you do that— You eat it and then buy more.

2. Buy the “yucky” Halloween Candy. You know the kind I’m talking about, right? The tooth breakers, no flavor chocolate and bit-o-honey’s (no offense if you like that stuff). Buy the candy that you know you won’t eat–even if it was the last candy to be found on earth.

3. Before Trick-or-Treating, serve your family a healthy, hot meal. This eliminates (or at least reduces) the snacking-from-the-bag-along-the-route temptation for you AND for them.  Need ideas?  There’s a delicious recipe below.  You’re welcome.

4. Allow everyone a free-for-all AT THE KITCHEN TABLE without other distractions– like the television. This allows everyone to eat their candy but prevents the mindless eating that occurs when we watch TV. You can eat as much as you like– at the table.

5. Set a Date for the candy to be gone and then take the leftovers to your work, the local Homeless Shelter or Women’s Shelter. Share the candy wealth, so to speak. Just because you have buckets a free candy does not mean you should actually EAT all of said candy.

Follow those simple instructions and you are (almost) guaranteed a Healthy Halloween!

Pendernalli’s River Boat Chili
1tsp vegetable oil
1tsp minced garlic
1 medium onion, chopped (about ½ Cup)
2 lbs ground beef
3Tbsp Chili Powder
1 tsp ground cumin
1 tsp dried oregano
½ tsp salt
2 cans of 16 oz diced tomatoes, do not drain
2 cans beans – do not drain

Cook beef with the onion, garlic and oil. Add to crock pot and cook on low for 3-4 hours.

Did you know that your body is constantly talking to you? Beyond just the stomach growls, your body can be sending you some very strong signals that, if ignored, could be disastrous for your health.

The first in our series is your finger nails. Yup. Your finger nails– even for guys– can be trying to tell you that you are sick, or missing key nutrients in your diet.

First off, we need to know what healthy finger nails are supposed to look like. Healthy finger nails have a specific shape and color. If you look at your nail, you will notice that it arches slightly in the middle, then curves down a bit at the tip. If you see anything other than that it is a clue that there is something potentially wrong with your body.

There is a white half-moon shape called the lunula at the back of your nail. The lunula is most apparent on the thumb and then becomes noticeably less so as you move towards your pinky.  If you are missing your lunula, then chances are your body is trying to tell you something.

Peeling Nails can happen if you have your hands in water a lot or are exposed to cold, dry air. Putting polish on them can seal in the keratin, which is a form of protein. Peeling nails can also mean that your diet is lacking in Linoleic Acid. The easiest way to up your intake of linoleic acid is to increase your use of vegetable oils (add some to your salad dressing or drizzle some on steamed veggies).

Brittle Nail Syndrome is an actual medical term used to describe nails that cannot retain moisture. It is quite possible that an under-active thyroid could be the cause of brittle nails. Nutritionally, a diet low in iron can cause nails to become thin, brittle and easily broken. Increasing your protein intake along with eating more green, leafy vegetables will help to boost your iron intake. Taking a B-complex vitamin has been shown to improve the condition of brittle nails. It can also be a sign that you are low in Calcium, Vitamin D and Zinc.

Beaus Lines is when deep grooves, or lines run horizontally across your nails. These should not be confused with the vertical lines going from the tip of the nail to the cuticle. The vertical lines are usually harmless and are associated with aging. Beaus Lines can be caused when the growth under the cuticle is interrupted by injury or a severe illness. Some of the causes of Beaus Lines are: High Fevers associated with the Measles, Mumps, Pneumonia, or Scarlet Fever. It can also be a symptom of Circulatory Disease, Diabetes and Malnutrition.

Terry’s Nails is when your finger or toe nails appear to be white, opaque or have a glassy, no color look to them and you are missing your Lunula. There will also be a dark band at the tip of your nail. Sometimes this happens with aging but it is often a sign of serious medical conditions such as: Heart Failure, Diabetes, Liver Disease and Malnutrition.

It’s important to listen to your body.

Check back on Wednesday to see what else your body could be trying to tell you!

Staying active means your body is using a lot of energy.  How do you refuel? Here are some simple ideas to consider when making food choices.

1. Eat nutritious foods. Your foods should be high in fiber, protein and calcium. We need to also make sure that our foods contain the essential vitamins, minerals, iron and complex carbohydrates to maintain peak physical conditioning.

2. Eat a Healthy Breakfast. It’s not just an “Old Wives Tale” that breakfast is the most important meal of the day. After sleeping for 8 hours, your body is starving for the essential nutrients and energy necessary to function during the day. A healthy breakfast to consider might be:

• An 8oz glass of Orange Juice– which is an excellent source of Vitamin A and Potassium.
• Heart Healthy Oatmeal– which has the necessary grains for your body to turn into energy.
• Blueberries– which contain antioxidants that reduce the oxidation damage caused to cells during periods of physical activity. Blueberries also support healthy blood pressure and are rich in vitamin C and fiber.
• You can substitute Blackberries and Strawberries for Blueberries.

3. Never Skip Lunch. The schedules that we keep are incredibly busy ones; however, it is important to never skip lunch. After a busy or physically exerting morning, lunch refuels the body to create the necessary energy to help you get through the rest of your day.   Some healthy lunch suggestions could be:

• a tuna fish sandwich on whole wheat bread,
• a side salad of mixed greens
• a piece of fruit, such as an apple, banana or an orange.

4. Eat an Appropriately Sized Dinner. Eating an appropriately sized dinner helps the body get the necessary nutrients needed to recover from the exercise performed that day, as well as the daily routine. An example of a healthy dinner meal might be:

• a baked or grilled piece of white fish,
• a side of sweet potato (without the butter)
• a mixed greens salad.
• Trading a boneless, skinless chicken breast for the fish would also provide the protein for necessary for muscle building and recovery.

5. Healthy Snacking. Eating healthy snacks in between meals (three a day) helps to keep your body from ever reaching the starvation point. One idea is to combine your snacks so that you are receiving a healthy amount of fat, carbohydrates and protein. Snacking with this combination in mind supports energy, concentration and information retention.
Some ideas for healthy snacks are:

• string cheese
• nuts
• whole grain crackers
• low-fat cheddar cheese
• vegetables & hummus
• greek yogurt
• Provide Gold 1 shot
• trail mix

6. Practice Moderation. Your snack should not be the size of a meal and your meal should not feed a small army. Snacking is simply to prevent you from getting so hungry that you make poor meal choices, or overeat. When it comes to eating out, most restaurant meals are are grossly over proportioned. Most of the time you can get two meals out of one when eating at your typical chain restaurant. Consider sharing a meal with a friend, or ask for a take home box when your meal comes.  Put half of your meal in the box.  Out of sight, out of mind.

7. Drink Fluids. Fluids provide the body with the necessary energy to help all of your muscles. In addition, staying hydrated helps the body digest the protein you have consumed during the day. Protein is hard for the body to break down, and even harder when your body is dehydrated. It is recommended that you should drink water at every meal, as well as before, after and during physical activity. Water is the very best choice, however, sports drinks and diet drinks are better than no fluid at all.

What are some things you do to make healthy choices when it comes to food?