What's Eating You? Day 3: Protein: The Building Block

Protein is a macronutrient that is made of of amino acids. An amino acid is a molecule that serves as the building block of proteins. Each amino acid is comprised of carbon, hydrogen, oxygen, and nitrogen atoms. There are 20 amino acids that the human body uses. Nine of them are considered essential amino acids because the body cannot produce them, and must therefore be included in the diet. The remaining eleven amino acids are considered nonessential because they are produced by the human body.

There is critical role played by protein in virtually every major bodily system. It provides structure to muscle and tissues, it regulates cell functions, it helps to maintain fluid and acid-base balance, it assists with circulation, and it is a backup source of energy in the absence of carbohydrates. Protein enables proper functioning of the nervous system and the immune system.

Protein is found in a variety of foods. These foods are classified as complete and incomplete proteins. Complete proteins supply the body with all of the essential amino acids in very high amounts. Incomplete proteins must be combined with other protein-containing foods to meet daily dietary needs. Generally speaking, complete proteins are animal-based foods like meat and dairy while incomplete proteins are plant-based like fruits, vegetables, grains, and beans/legumes.

Of the total calories consumed daily, 12-20% should be protein. For example, if 2,000 calories are consumed, 240-400 calories should contain protein. Because complete proteins contain animal fat which could elevate cholesterol levels in the body, it is wise to look to plant-based proteins. Here are some examples of foods which are high in protein: navy beans, lentils, black beans, brown rice, quinoa, spinach, sunflower seeds, and broccoli.

Be good to yourself! More next time...

Vegetarian, Vegan, Pescatarian: Diet Options for Better Health

If you suffer from high cholesterol, heart disease, obesity, or high blood pressure, then you have probably been told by your doctor to make some changes in your diet. Some common recommendations are eliminating table salt, pork, and red meat while increasing whole grains, fruits, and vegetables. So is it a coincidence that shifting toward a more vegetarian diet will help cure these ills? Hey, what would likely happen if you ate that way all of the time?

To help you make the transition, take a closer look at your options. Pescatarians limit their meat intake to seafood. Vegetarians eliminate all meat from their diets whether it be land or sea animals. The most "radical" vegetarians are vegans who consume solely plant-based foods. In an article entitled "Just What Is a Vegan?" by Perrin Braun (published on http://www.mindbodysanctuary.com), the author explains veganism as a lifestyle:

"...Someone who practices veganism avoids all products made of animals. Aside from the obvious meat and fish, vegans don’t eat eggs, cheese, milk, butter, and honey. The really hard-core vegans avoid purchasing leather products and other non-food items that have not been tested on animals...In their choice to avoid all animal products, vegans demonstrate their respect for life. The majority of the people who adopt a vegan diet feel strongly about the ethical treatment of animals and the negative effects that the meat-packing industry has on the planet...While animal products are associated with heart disease and cancers, people who follow a vegetarian diet report fewer incidents of obesity, high blood pressure, heart disease, and lung cancer..." FULL ARTICLE

Those of us who partake in the traditional American fare may equate this type of lifestyle with deprivation. Well, I don't mind being deprived of a heart attack or a stroke, insulin shots or amputation, sickness or lifelong (expensive) medications.

A very wise man once said that our kitchens are our medicine chests--more on that next time (smile!).