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.

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MYTH: Muscle Weighs More Than Fat

This article speaks for itself...

MYTH: Muscle Weighs More Than Fat

FACT: One pound of muscle actually weighs the same as one pound of fat: They each weigh one pound! There are, however, two important differences between muscle tissue and fat tissue that are important to recognize.

For one, fat tissue is more bulky than muscle tissue, so it occupies more space under the skin. Thus, one pound of fat tissue actually has more volume (and will appear larger) than one pound of muscle tissue. For this reason, a 170-pound woman whose body is composed of 25% fat tissue will appear much leaner than a woman weighing the same but whose body fat percentage is 45%. Therefore, individuals need to assess their weight management efforts using a wide variety of body measurements and health parameters – focusing solely on the number on the scale can conceal real and important improvements in body composition. Aim for the look and the feel – not just a number.

Secondly, muscle tissue utilizes more calories than fat tissue. What does that mean? Let’s take the two 170-pound women mentioned above. The woman with 25% body fat has more muscle tissue, so her body needs more calories to keep its systems running. Thus, she burns more calories – even when she is just sitting around – than does her 45% body fat counterpart. As a result, the leaner woman can actually eat more calories each day and maintain her weight as compared to the woman with more fat tissue.
If you want to appear leaner and be able to consume more calories without gaining weight, be sure to incorporate regular strength training into your exercise program to promote muscle development.

By Katie Rickel, PhD

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Maintaining Weight Loss

I hope that you have been enjoying your summer by eating well and staying active! Family reunions and vacations often interrupt our diet and exercise routines--and then along comes the dreaded rut. Staying motivated can be a challenge. Taking breaks from your normal workout routines is okay as long as 2 weeks doesn't lapse into 2 months. You'll start to lose muscle (which will slow your metabolism)and ultimately pack on the pounds. Here's some motivation--a newly published study from the University of Pittsburgh reports the following:

"Women who want to lose weight and keep it off need to exercise for almost an hour, five days a week, according to a new study from the University of Pittsburgh.

Researchers found that a 55-minute regime was the minimum needed to maintain a 10 percent drop in weight." READ MORE.

The article published at http://www.mercola.com goes on to explain the efficiency of interval training which is "a type of exercise that combines short bursts of high-intensity activity with periods of rest". Marathon runners increase their cardiovascular output using a run-walk technique while training.

But, if you're not training for a marathon, then just get up and go for a walk--after all, it is the BEST form of exercise!