High Protein Foods to Eat — powered by ehow
Archive for the ‘Protein’ Category
High Protein Foods to Eat — powered by ehow
Did you know that if you don’t eat breakfast you actually slow down your metabolism? You do. You actually send your body into “hoard mode.” It thinks it’s starving because you’re going such a long period of time– frequently 8 to 10 hours or more– without food. Studies show that people who regularly eat a healthy breakfast within two hours of rising are more likely to control their weight.
Your dinner meal should be your lightest meal, and some experts are recommending that you not eat anything after 8 p.m. By doing this it allows your body to burn and process the food that you have consumed and you end up burning more calories per hour this way as well.
Water, water and more water. You’ve heard it before, but you need to make sure that you drink those eight 8-ounce glasses of water every single day. Your metabolism needs water to work correctly.
Another thing you can to do to help maintain an active, healthy metabolism is to eat every four to five hours. Our bodies work hard to digest and absorb the foods we eat, and your metabolism revs up in response. This is called the thermic effect of food. Take full advantage of this and make sure to schedule meals and snacks every four to five hours.
Eating protein with every meal is another way you can boost and maintain a healthy metabolism. Eating enough protein gives your body a bigger metabolic boost than eating things like carbohydrates or fats. Plus, getting enough protein will ensure you’ll maintain and build muscle mass. (Remember, the more muscle mass you have, the greater your metabolic rate). Make sure to incorporate lean protein into most every meal. Best protein sources: fish, chicken breast, turkey breast, lean red meat, skim milk, nonfat yogurt, eggs and egg substitutes, tofu, beans, and lentils.
Here are some other foods that you can eat that will help increase your metabolism:
Curry: increases the amount of calories your body burns and speeds up your metabolism.
Cinnamon: A little bit of cinnamon can go a long way. Add some zing to your daily cup of tea with this tasty spice to help your body metabolize sugars more effectively and maintain steadier blood sugar levels. Cinnamon can also help lower your cholesterol.
Oatmeal: Because your body takes a long time to break down the fat-soluble fiber in oatmeal, this healthy food lowers your body’s insulin level and speeds up your metabolism as a result.
Soy Milk: Fortified soy milk is loaded with calcium, which helps boost your metabolism. Just stay away from the sweetened varieties.
Apples: this low-calorie snack is high in fiber, which your body must burn calories to break down. Plus, since apples help you stay full for longer, you’ll eat less.
Spinach: Popeye was right about one thing: spinach can help make you strong and healthy. In addition to speeding up your metabolism, it’s a great source of antioxidants, magnesium, potassium, iron and vitamin C.
Beans: Low in fat and packed with protein, beans keep you full for long durations, and your body must burn extra calories in order to process this fiber-rich food.
Almonds: Almonds’ essential fatty acids help raise your body’s metabolism. Just don’t overdo it because they’re also very high in calories.
Coffee: Coffee does have caffeine, which happens to also give you a boost. Just make sure that you don’t exceed two – three cups a day because the side effects could be brutal– like irritability and the jitters.
Grapefruit: is a diet super fruit and lowers the insulin levels in your body that trigger your system to store fat. Plus, it is rich in fiber and your body must burn extra calories in order to break it down.
When you are selecting which foods that speed up your metabolism to implement into your diet it is vital to make sure that you choose healthy foods such as the ones listed above. Make sure you have ample fiber in your diet and to also cut down on foods that are high in or even moderately high in sugar. You should also reduce your tobacco intake if you are a smoker and alcohol if you like to drink because that will help give your metabolism the much needed boost you are looking for.
- Positive Thoughts: It’s true what your Grandma told you– “If you think you can, You Can. If you think you can’t, you won’t.” You become what you think and if your thoughts are focused — for the first week of your new goals — on positive and inspiring ones your chances of achieving your goals increase by 50%. Put post-it notes up all over the house saying “I’m powerful and I WILL achieve my goals.”
- Live in Reality: Don’t put the cart before the horse. In other words: If your end goal is to “be in shape” don’t try to run a marathon before you can walk a mile. Once you have your end goal in mind, you need to set smaller goals that you can accomplish one month at a time. If your end goal is to “be in shape” but your couch has a permanent imprint of your rear, set the goal this month to walk every day for 15 minutes. Once you have accomplished that you can move on to the next level of accomplishing your final goal of “being in shape.” You may need to refine that goal, ultimately, and be more specific in what it is that you want to accomplish. But, “being in shape” is a good beginning.
- Envision the End Result: It sounds hokey, I know. But it works. Whatever that end goal is that you have — envision yourself accomplishing it. How does it feel? Memorize those feelings. Set a specific date that you want to have your goal accomplished by and write it down. Hang this goal with the specific end date in a prominent place that you will see on a daily basis. This will help keep your goal in the forefront of your mind, making it easier to accomplish. Lets say you want to be able to run a 5k without dying. You need to first find one, that is far enough in the future that you can train for it, and then register for it. You now have something concrete that will help push forward, keep you motivated as well helping you be accountable.
- Do It: If you can keep yourself focused for twenty-one days then you will have the beginnings of a new habit– a new lifestyle. Don’t get frustrated or discouraged. Thoughts are the key to your accomplishing your goals– so keep your thoughts upbeat and positive. Negative thoughts are not allowed this year!
- An inability to pay attention
- Trouble focusing on tasks
For someone who has ADHD, it is quite difficult for them to sit still and often times they do things impulsively. They can be classified as being reactionary or that they act before they fully think things through. Those with ADHD often say that they feel anxious, depressed, have negative thoughts and have a difficult time sleeping. ADHD can affect not only children and teens, but adults as well. While there is “no cure” for ADHD, there are medications that can be prescribed as well as behavioral therapy.
Diet has also been proven to help in controlling and in some cases eliminating some ADHD symptoms all together. You can increase you (or your child’s) protein intake by paying attention to the the types of foods you serve. Healthy protein is found in meat products—including lean beef, pork, chicken and fish—as well as eggs, nuts, beans. It is also found in foods such as milk, cheese and yogurt.
Protein has also been proven to be a legitimate brain food and can increase an ADHD/ADD persons ability to focus and pay attention. A high-protein diet can be a positive way to address some of the symptoms associated with ADHD/ADD.
A study published in the “Journal of Psychiatric Research” by George Washington University researchers found that consuming high-protein breakfasts helped kids (and adults) with ADHD to concentrate better versus those who consumed a lower protein based breakfast.
A person with ADHD needs to eat a 60 percent protein and 40 percent carbohydrates for breakfast, and an even 50-50 split for other meals. Protein supplements might be needed to aid in getting the added protein necessary for a high protein breakfast. Leading experts have said that to increase your protein intake to the 60/40 breakfast is equivalent to 20 grams of protein — which is lower than what is found in the Provide Gold 1 oz Protein shot.
Have you heard of other ways, besides medicine, to help manage ADHD?
Check back on Wednesday when we will talk in more depth ways — sans medication– to help manage ADHD/ADD.
Amino acids are essentially the building blocks of proteins that are critical to life, having many functions in a person’s metabolism. The human body uses twenty amino acids, ten of which are naturally produced by the body. The remaining ten acids need to be ingested because they are not naturally made by the body. They are essential and indispensable and can be found in products such as meat, poultry, fish, eggs and milk.
Like the letters of the alphabet make words, amino acids make all the proteins used in the human body. The body produces thousands of different proteins and it cannot use the protein as it is naturally found in food. The body has to break down the consumed protein by using digestive enzymes. These enzymes then cleave off peptides and rebuild the protein into human compatible proteins such as:
- Body tissues like hair, nails, skin, bones, blood, muscles, and organs
- Hormones that regulate metabolism
- Enzymes that enhance the chemical reactions in the body
- Antibodies that enhance the immune system
Many amino acids are used to synthesize other molecules, for example:
- Tryptophan is a precursor of the neurotransmitter serotonin.
- taurine is a major amino acid in muscle and brain tissues
- Some non-standard amino acids are used as defenses against herbivores in plants
Basically, Amino Acids are more important to a persons well-being than what they realize. Provide 1 Shot Liquid Protein is collagen based protein and has been broken down to the basic amino acid and peptide units by a proprietary blend of mild enzymes. It contains all the essential amino acids necessary making it easily digested by your body in the shortest amount of time. Your body will absorb over 97% of the amino acids– within 30 minutes — necessary for optimal body performance and repair.
Everyday Workout: 1 one-ounce shot 30 minutes before workout/training and 1 one-ounce shot within 30 minutes after the workout/training.
Heavy Strength Training: 2 one-ounce shot 30 minutes before workout/training and 1 one-ounce shot within 30 minutes after the workout/training. The 2 one-ounce shots before workout/training help with stamina during an extended, high-intensity workout.
Extended Workout:Take an additional one-ounce shot during extended periods of exertion such as long day of training, triathlons, etc.
Recovery: Take 1 one-ounce shot within 30 minutes after workout or physical activity
We are consistently asked if there really are differences between Whey Protein and Provide Gold One Shot Liquid Protein and if there are, then what are they?
We’re going to tell you about two main differences between these types of protein: Time and Absorption.
What does that mean?
Well, the main differences are the time it takes for your body to absorb the different types of protein into your system, and the actual percentage that your body absorbs.
The optimal time for protein consumption is 30-40 minutes after your workout ends. A common way people supplement their protein intake is with protein shakes and protein powder. When you use powder, you take that 1 oz scoop of protein and make yourself a shake that actually ends up being about 8-10 oz of liquid, which you drink right after your workout.
Most athletes have learned that the best time for their body to have the protein necessary to rebuild, repair and restore muscle is between the strength training (weight lifting) and conditioning (running); however, drinking 10 ounces of a heavy protein shake during those two workouts has the typical side effect of nausea and/or actual throwing up. Dedicated athletes will still plow through and drink the shakes, but your basic athlete (high school etc) more than likely will avoid the heavy shake during the workouts.
Even if you do drink the entire protein shake, this type protein is very difficult for your body to digest, and actually takes your body up to 24 hours to absorb the protein completely. The final outcome is that 24 hours after your workout, your body has finally absorbed the protein it needs to repair and restore your body for more exercise, only the amount it absorbed is roughly around 40%.
There are several types of liquid protein supplements available, but there is only one that we know of that was developed by a team of health research professionals. Utilizing their vast knowledge, they came up with the perfect recipe that allows for nearly 100% absorption of the protein (vs 40% of the other types of protein) at the cellular level. This protein is pre-digested with fruit enzymes and also contains Taurine.
Taurine is one of the key ingredients which acts quickly to open cells for the protein to enter the cells for muscle rebuilding and to aid in the recovery process. Faster absorption means faster recovery and better performance.
“The Taurine in Provide Gold™ also reduces oxidative stress under extreme physical exertion where lactic acid builds up in the muscle. The taurine decreases this fatigue of oxidative stress and aids in recovery,” added Dr. Gilbert. “Additionally, at the cellular level Provide Gold™’s Taurine regulates inter-cell calcium levels, balancing the sodium levels outside the cell and potassium levels inside the cell, keeping electrolytes stable across the cell.” – Dr. Joyce Ann Gilbert, PhD, RD, LD Director, Marilyn Magaram Center for Food Science at California State University Northridge
One Shot Protein has no lactose, requires no preparation, no refrigeration, is sugar-free and gluten-free. There is no caffeine or harmful substances in this powerful protein supplement and contains 15 oz of pure protein in a 1 oz shot.
Now you know. So go get yourself some powerful Provide Gold One Shot Protein.
Earlier this week we talked about eating habits that can help you to have a dramatic weight loss. Now we are going to talk about the simple things you can do to move the weight loss forward.
1. Health App – Whether it be for your phone or on your computer, you really do need some sort of tracking system. This will help you to keep track of the food you eat and the exercise that you do. There are numerous ones out there that can track this information for you, helping you see how many calories you burned and consumed. This information is critical in the weight loss process.
There are also Apps available that will track the distance that you run, walk or bike and calculate not only the mileage but the amount of calories that you burned. This is motivation at its best and helps you realize that when you walk from the back of the parking lot to the grocery store entrance, you are burning calories.
2. Elevated Heartbeat for a min of 30 – 45 minutes daily. This means that if you hate running, not to worry. You just have to make sure that you are walking briskly enough to elevate your heartbeat for 30 minutes. You should be able to talk with your walking partner, but it should labored. This means you are working your body, and burning calories.
3. Rest. Make sure you rest your body adequately between each exercise session, so you don’t damage your muscles. Make sure that you consider protein supplements. This will help your body rebuild the necessary muscles and cells that we use when we exercise and really, just function day to day. If you are tired after you exercise you need to provide your body with the essential proteins necessary to rebuild, rejuvenate and restore your muscles.
4. You don’t have to go to the gym to exercise. There are a lot of different exercises that you can do, at home, that don’t require a gym membership. Squats, lunges, sit-ups and push-ups to name just a few. Adding these exercises to your daily routine will increase your endurance.
5. Ask for Help – Get a workout buddy or someone to help keep you accountable. There is something to be said for knowing someone is outside or at the gym waiting for you to keep you motivated and working out.
If you follow these five easy steps, you will see a gradual weight loss. The toughest part of losing weight is that it doesn’t just slide off like a bad outfit. You have to work it off and that work is hard. Just remember: Nothing tastes as good as being skinny feels.
What are some of your tried and true tips for easy to do exercise?
Did you know that the human body, minus water, is 75% protein?
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?
I have bags. And, I don’t mean the shopping kind of bags, either. I have deep, dark circles under my eyes, also known as bags.
Or I should say, I did.
After trying the typical get rid-of-your-bags-quick-schemes — like tanning and dying my hair — I decided maybe I should get checked out with my doctor.
Especially since people were asking me on a regular basis how I got my black eye(s).
It turns out, after visiting with my Doctor and having tons of tests done, there were some critical things that my body was trying to tell me through those pesky bags.
1. Low Iron Levels also known as anemia can cause circles and bags under your eyes. Iron helps your body produce hemoglobin, which then carries oxygen to the cells in your body. If your iron levels are lacking, then one way your body can tell you this (besides fatigue or dizziness) is with circles or bags under the eye.
2. Allergies were also another cause of my unwanted guests. Turns out these allergies and in particular the undetected food allergies or intolerance were contributing to my dark circles.
3. Nutritional Deficiencies such as low Vitamin B and D levels were also contributing to not only my dark circles but extreme fatigue. Low levels of Vitamin B & D can also be the cause of many other symptoms such as: Hair loss, weight-loss, dizziness and fatigue.
4. Medications can cause the blood vessels under your eye to become dilated which increases the blood flow, but also makes them more noticeable.
5. Lack of sleep is another major contributor to dark circles. When you are in the REM stage of sleep is when your body is working its hardest to repair. Only in this sleep phase can blood circulation focus on the tissues and cells of your skin to give your face a more rejuvenated appearance.
Lastly, make sure that you are drinking adequate amounts of water every single day. Dehydration can heighten the effects of the circles. Being properly hydrated is great for your skin, but also just a good idea all the way around. Also make sure to avoid alcohol and smoking. Those last two are ideal candidates for creating the puffy eye effect.