Nutrition. Vitamins. You.
APRIL HEALTH AWARENESS~ AN INTODUCTION TO OUR TOPIC OF THE MONTH By: Allie Might, FMC, INHC, ATT April is an interesting month when it comes to health and wellness. It’s Public Health Awareness Month, but as always, awareness months are always sharing and overlapping. …
WATER~THE INCREDIBLE LIFE FORCE By: Allie Might, FMC, INHC, ATT Water is our life force. It is such a necessity but something that very few people seem to get enough of on a daily basis. As I discuss this topic numerous times each day, …
PROTEINS~WHAT ARE THEY?
By: Allie Might, FMC, INHC, ATT
While we all know protein, do we really know how much we need on a daily basis? It’s also something we all like as there seems to be endless choices. There is also no wrong way to prepare proteins, so they appeal to all tastes.
The amount of protein needed in a day is fairly easy to achieve. According to the United States Department of Agriculture (USDA), adults need the equivalent of 5-7 ounces each day. However, according to ‘High Protein Foods: The Best Protein Sources to Include in a Healthy Diet’ published by Harvard Health Publishing for Harvard Medical School, the average adult should consume .36grams of protein per pound of body weight. Keep in mind, these are guidelines for average adults within the normal weight range on the BMI chart.
Why is protein so important? We know it’s good for healthy muscle strength and muscle mass, as that is what protein is commonly associated with by most people. However, protein is also good for such areas as the bones, metabolism, and fat-burning and appetite control. I like to recommend incorporating some protein into each meal every day.
Just like anything, too much of a good thing is not good. Excessive protein consumption could cause halitosis (bad breath), digestive problems, kidney issues or even dehydration, just to name a few. According to an article from The Cleveland Clinic, too much red meat could increase the risk of some cancers, heart attack and stroke. It’s recommended to eat red meat in moderation.
ANIMAL PROTEINS: This consists of the most common proteins. Here is where we have beef (anything from steak to hamburger), poultry (chicken, turkey, Cornish game hen, etc.), pork (ham, pork loin, bacon, etc.), fish (salmon, tuna, sardines, etc.) or seafood/shellfish (shrimp, lobster, muscles, its) and game (deer, pheasant, boar, alligator, etc.).
VEGETARIAN PROTEINS: These proteins are supplied by animals (animal bi-products) without us having to consume the animal itself. This group includes such choices like eggs, cheese and Greek yogurt.
VEGAN PROTEINS: This group has endless possibilities, but can also be intimidating to many people. You can find familiar foods like nuts, seeds, nut butters (peanut butter, almond butter, etc.), lentils and beans. It also includes the more unfamiliar or intimidating tofu, tempeh (fermented soybeans) and seitan (vital wheat gluten).
While some of these alternative options aren’t for everyone, they can be a good option for those looking to cut back on animal proteins, while still incorporating nutritious food. Many of these alternates are not only good sources of protein, but can also supply vitamins, minerals, calcium and fiber.
WHEY PROTEIN POWDER: Whey is probably the most common protein powder. It is sourced from dairy, but contains varying amounts of lactose. Therefore, those that are lactose intolerant may or may not be effected. For others, this is a great option to add extra protein into their diet. This also has vanilla flavor, but it’s not overpowering, so adding fruits, greens or nut butters are a perfect compliment.
PLANT PROTEIN POWDER: As an alternative to whey protein, using this plant protein that contains Flax Seed and Chia Seed powders is the perfect alternative. While anyone can benefit from this powder, it is typically enjoyed by those that are sensitive or allergic to dairy, as well as vegans and strict vegetarians. This is also flavorless so it can be used endless ways, so let your imagination get creative.
PRO TIPS: Try adding one of these protein powders to plain oatmeal, plain Greek yogurt or a smoothie to help reach your daily protein needs. If you’re looking for a tasty addition, add a scoop of Cocoa Hx for an indulgent treat.
www.myplate.gov/eat-healthy/protein-foods
www.nhlbi.nih.gov/health/educational/lose_wt/BMI/bmicalc.htm
www.healthline.com/nutrition/10-reasons-to-eat-more-protein
https://health.clevelandclinic.org/can-you-eat-too-much-protein
www.hsph.harvard.edu/nutritionsource/what-should-you-eat/protein/
health.clevelandclinic.org/is-whey-protein-good-for-you
Seasonal Allergies! Dr. Claire Arcidiacono, ND Achoo! Achoo! Is it a cold? It is just dusty? Nope! Its allergy season! And along with allergy season is all the symptoms of allergies. Having symptoms of allergies tend to come during what is known as allergy …
VEGETABLES~GREENS AND BEYOND By: Allie Might, FMC, INHC, ATT Vegetables and greens always seem to be the most difficult for people to eat enough of on a daily basis. As I’ve talked to people over the years on this subject, I’ve noticed a few …
FRUITS~NATURE’S TREAT
By: Allie Might, FMC, INHC, ATT
Fruit is one of those groups that we all know and love. In my experience, it’s always that food that most people don’t seem to have problems getting into their daily diet. However, let’s explore this delicious group further.
What exactly is a fruit? Britannica defines it as ‘a fruit is the fleshy or dry ripened ovary of a flowering plant, enclosing the seed or seeds’. While we are familiar with the traditional types of fruits such as apples, bananas, oranges and strawberries this definition broadens this association. Such foods like tomatoes, zucchini, squash and eggplant also fall under this definition.
The amount and type of fruit may change depending on one’s wellness goals and health issues. However, on average, it is recommended by the USDA (Unites States Department of Agriculture) that adults should consume 1.5-2 servings of fruits per day. The general rule is that a serving is a cup of fresh fruit or juice or 1/2 cup of dried fruit. Keep in mind that this may slightly differ depending on what fruit you are eating.
So, why is fruit so important? Fruits contain essential vitamins and minerals such as vitamins A and C, potassium and calcium. They are also a source of fiber and help to support a healthy immune system as well as our digestion and heart. It is also easy to consume as fruit is incredibly versatile. It can be eaten raw, in a salad, cooked (some of them), added to a smoothie or even used in a concentrated powder form.
REDS Hx: This is made up of a wide variety of fruits and berries. Due to this having a low sugar content, it can be safe for those watching their blood sugar. It is perfect to add to water, plain yogurt, smoothies or plain oatmeal.
PURPLES Hx: This is similar to Reds Hx, but mainly consists of dark produce such as black cheery, blueberries, blackberries and elderberry. It can be used the same way as the Reds Hx and is the perfect complement to combine together.
ORANGES Hx: This is a great option for someone that may not like citrus or sweet, pale tropical fruits. These fruits tend to be have more of an acidic taste and can sometimes be harder for people to eat. This powder delicious and sweet in flavor, all while supplying essential nutrients like vitamins A, C and riboflavin. Try adding a scoop of this daily to water or plain Greek yogurt for a yummy and nutritious treat.
GUILT FREE FRO-YO
1 cup plain Greek Yogurt
1 scoop Purples Hx
1 scoop Reds Hx
1 teaspoon raw honey
Mix all ingredients together until well combined. Freeze for 6-8 hours, or overnight. Transfer to a bowl and garnish with fresh berries. Eat as a snack or dessert and enjoy!
CREAMSICLE FRO-YO
1 cup plain Greek yogurt
1 scoop Oranges Hx
1/2 Tablespoon unsweetened coconut flakes
1 teaspoon raw honey
1/2 teaspoon pure vanilla extract
Mix all ingredients together until well combined. Freeze for 6-8 hours, or overnight. Transfer to a bowl and garnish with fresh berries. Eat as a snack or dessert and enjoy!
www.britannica.com/science/fruit-plant-reproductive-body
www.myplate.gov/eat-healthy/fruits
www.medicalnewstoday.com/articles/324431
