Blog Archives

Protein: How Much is Enough?

 

Protein is essential to good health. The very origin of the word — from the Greek protos, meaning “first” — reflects protein’s top-shelf status in human nutrition.

According to Harvard Health Blog

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Giving your body what it needs is crucial for the survival of the Fittest and Happiest.

Remember: Your own personal needs may vary based on multiple factors including your age, sex, activity level, and weight loss goals.

The Recommended Dietary Allowance (RDA- which is the amount of a nutrient you need to meet your basic nutritional requirements) for protein is a 0.8 grams of protein per kilogram of body weight. This is the minimum amount you need to keep from getting sick and for optimal health. That is 0.37 gram per pound of body weight.

The United States Department of Agriculture (USDA) suggests 15 to 20 percent of your calories should come from protein.

If you exercise heavily, you must be wary that you will definitely need more protein than an average sedentary person, so as to almost double your protein amount.

Here is a chart for you to base on:

Weight in lbs. Minimum Protein Athletes Minimum
Minimum Daily Protein Requirements 
100 37 grams 74 grams
110 40 grams 80 grams
120 44 grams 88 grams
130 47 grams 94 grams
140 51 grams 102 grams
150 55 grams 110 grams
160 58 grams 116 grams
170 62 grams 124 grams
180 65 grams 130 grams
190 69 grams 138 grams
200 72 grams 144 grams
210 76 grams 152 grams
220 80 grams 160 grams
230 84 grams 168 grams
240 87 grams 174 grams
250 91 grams 182 grams
260 95 grams 190 grams
270 98 grams 196 grams
280 102 grams 204 grams
290 105 grams 210 grams
300 109 grams 218 grams

Very Well Fit

Where are the Best Sources to get your Protein?

Protein comes from both plants and animals. The best protein source is one without extra fat, sugar or sodium.

Lean meats, poultry, fish, seafood, eggs, plants based, and dairy products are all excellent sources of protein.

Choosing lower-fat cuts of meat or removing the skin from chicken and turkey is a good way to cut extra calories you may not want or need.

Cold water fish such as salmon, tuna and herring make good protein choices with their richness in omega-3 fatty acids.

Legumes, nuts and seeds are also good sources of protein, not to forget that even vegetables and grains have small amounts of protein which we may neglect.

What is in a Serving?

Here is where many protein eaters go wrong. One serving of protein is equal to one egg, 3 to 5 ounces of meat, poultry or fish, 1.5 ounces of cheese or about 12 walnuts. So a serving of meat, poultry or fish is about the size of the palm of your hand, and a serving of cheese is the same size as two dice (regular 6-sided dice, not 12- or 20-sided extra-large Dungeons and Dragons dice).

According to Shereen Lehman, MS

Go about your day today and bare in mind this piece of information that can change how you feel about yourself and how much satisfaction your body can reach. Protein is an essential part of your day and should be taken seriously. Athletes especially should really focus on upping the daily serving, as you may notice a change in performance, energy, essence of life.

Have a wonderful weekend friends and sorry to have been MIA. Stay Tuned for more!

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Frozen Fruits & Vegetables Bad? WRONG!

Many have the impression and belief that frozen fruits and vegetables lose their nutrients once frozen and that having fruits and vegetables *fresh* is MUCH BETTER. I have something for you, that is not true. I have been on your side of the door and I wouldn`t believe how frozen may be more nutritional, however after careful research, it is true! I am not saying frozen is better in all cases, but they can both be as nutritional, if not better.

Frozen may be more healthy than some of the fresh produce sold in supermarkets, although not ­always the case, but check this out:

Fruits and vegetables chosen for freezing are often processed at their peak ripeness, a time when they are most packed with nutrients. Whereas, freshly chosen fruits and vegetables are typically picked before they are ripe, destined to be shipped to supermarkets around the country. This gives them less time to develop all the proper vitamins and minerals. Not to mention, they are left uneaten for the period that they must travel and stay on the shelves for however long until purchased from consumers, then in the consumer`s fridge until actually eaten. In addition, during the travel, fresh fruits and vegetables are exposed to variable temperatures such as heat and light, which degrade some nutrients, especially water-soluble vitamins like B and C.This process almost makes us question how much nutrients are the fresh produces actually offering to our bodies. This is not to say that frozen offers the ultimate nutrient, as the first step to freezing the vegetables and fruits is blanching them in hot water or steaming them. This is done in order to remove all bacteria and to keep away food-degrading enzymes; this then, as well, causes nutrients like vitamin C and Vitamin B to degrade. So as fresh produce, it does lose seldom vitamins, however once frozen, it then locks all nutrients left inside until eaten. However, note that with frozen produce you may still lose more of its nutritive content when reheating, so in order to maintain the most nutrients in frozen produce, reheating in a microwave or steaming is better than boiling, that way you keep the produce as healthful as possible.

So, after this descriptive explanation about FROZEN VS. FRESH, I will leave you to make your own decision. But keep in mind, frozen fruits and vegetables lose nutrients, just as Fresh produce does (through Vitamin B and C), however they still keep more nutrients then Fresh fruits all together, as they are frozen as soon as ready.

Now, when you go to the supermarket to buy *fresh* fruits and vegetables, and as the supermarket tries to convince you that these fruits have *just been picked* with the deceiving mist spray and colouring, you will remember that in reality, these fruits and vegetables have been in storage for a month or more…

So this is all to say that frozen can in fact be nutritionally comparable to ‘fresh’ produce, if not better, contrary to the beliefs out there.

Be sure to eat between five to nine servings of fruit and vegetables per day. Note that a serving is considered to be half cup of sliced fruit or vegetables, and for leafy greens a serving is one full cup.

Enjoy and stay healthy!

Read more:
http://www.eatingwell.com/nutrition_health/nutrition_news_information/fresh_vs_frozen_vegetables_are_we_giving_up_nutrition_fo

http://www.dailymail.co.uk/health/article-2449843/Frozen-food-IS-better-Higher-levels-vitamins-antioxidants.html

http://www.fitday.com/fitness-articles/nutrition/healthy-eating/myth-or-fact-fresh-produce-is-more-nutritious-than-frozen-produce.html

Incorporate Wheatgrass in Your Life!

Its just difficult to know what is good for you to eat and what you should avoid, nowadays.
Here is a quick lesson I received tonight and would like to share with you. I found this video to promote wheatgrass to you and show you how nutritional it is for your health.

Some of the benefits of Wheat grass is that it can be detoxifying, increases fertility, aids your digestive system, promotes balanced blood pressure and more. Wheatgrass can be consumed through juice, powder, tablets, or even eating it as a grass.

In Fact! My blog promotes wheatgrass, as you seen it is my template!

Now I can go on and on, but I think the video describe very well why its so good for you, so enjoy!

An Apple a Day really does keep the Doctor Away

Many of us have heard the quote “Eat an apple a day and keep the doctor away”; it’s very true.
I can tell you myself that I have seen how apples help in weight loss for once. Sadly many people don’t like to eat apples due to the concern that they have high calories; however denying this nutrition to your body is detrimental as apples provide your body with so much nutrients that allows you to stay in good health and lowers your chances of sickness.

Remember… High calories does not mean high in fat, it just means watch out what time of the day you eat them. I will follow up at a later date, in a later blog, about what are calories because it seems that many have the wrong idea about them. Heads up! A calorie is a unit of energy. In other words, when you read something has 100 calories, it’s a way of illustrating how much energy your body could get when eating or drinking it, not how much fat you can contain from it.

Check this short video, it describes everything you can be missing out on when you don’t allow yourself to eat apples.