Nutrition. Vitamins. You.
Mushroom Hx Dr. Claire Arcidiacono, ND Omelets, risotto and even salads are all places you might find mushrooms. But did you know mushrooms are also an amazing supplement for our immune system? There are so many different types of mushrooms that sometimes it can …
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
The Common Cold! Dr. Claire Arcidiacono, ND Today we will be talking about something everyone knows about and that topic is the common cold! Having a cold is probably one thing that both children and adults understand. But what cause’s a cold? Well when …
GRAINS~MORE THAN CARBS By: Allie Might, FMC, INHC, ATT Who doesn’t love the grain group? Its most commonly associated with carbohydrates (carbs). However, are they really that bad for us and are they truly necessary? Let’s explore this simple, delicious, versatile and often scary …
Boost your Immune Health with Beta Immunity
Dr. Claire Arcidiacono, ND
Today I want to talk about a supplement that is great for those times when you’re fighting off a cold or other upper respiratory infection. That supplement is Beta Immunity! Beta Immunity is a combination of Beta 1, 3 Glucan and Black Elderberry. Now don’t get Beta Immunity confused with a different product with a similar name, Immunity Hx! For more information on Immunity Hx please check out my blog on that particular product! But let’s go back to Beta Immunity!
Let’s start with Beta 1, 3 Glucan or Beta Glucan for short. If you look at the supplement facts on Beta Immunity you will notice the name BetaVia™ which is a powerful clinically studied algae extract. This is the source of the Beta Glucan. But what is Beta Glucan? Beta glucans are a type of fiber that comes from places such as the cell wall of bacteria, fungi, yeast and algae. While I want to focus on the immune benefits I also want to remind everyone that Beta glucans have been found in studies to help with heart disease and heart health. (1) Studies have suggested that Beta glucan can increase immunity and result in fewer upper respiratory tract infections in children and teens. (2) Studies have found that Beta Glucans can help to strengthen the immune system by affecting several of the different types of immune cells. (3) Additional studies have found that Beta Glucan is also antimicrobial and can help fight off pathogens. (4) Overall studies agree that Beta Glucan is an amazing supplement for helping to boost our immune system when we are sick or have been exposed to a pathogen or “bad guy”. (5)
Let’s move on to elderberry! I know what you are thinking, elderberry sounds like a yummy berry. Let me go out and pick some to put in my smoothie! But wait – STOP! Raw elderberry can cause nausea, vomiting and even diarrhea! So it’s best to stick with prepared forms such as jams and supplements. (6) Studies have found that those suffering from upper respiratory infections such as a cold would find the cold to be shortened on average by 2 days when using elderberry. Elderberry has also been found in studies to help decrease the severity of symptoms experienced. (7) Further studies have found that elderberry is a safe option for helping with upper respiratory infections such as colds or the flu. Studies have also found that elderberry is very helpful when you have an upper respiratory infection such as a cold, however the studies are inconclusive as to how helpful it is in using it to prevent an infection. (8) In my clinical experience elderberry is a great tool when you feel as though you might be getting sick. Other studies have found that elderberry helps stop a virus form replicating as well as helps our immune system fight the virus. (9)One fun fact if you will is that while elderly can and does boost our immune system it does not appear to produce an overproduction of cytokines or “cytokine storm” which creates a situation where the body starts attacking itself. (8)
As I’ve said Beta Immunity is a great product as is my other favorite Immunity Hx. But when to use which product? How do you know which one to use? In my clinical experience I find that Immunity Hx is what you want to use to help ward off an infection. It can be used long term to help keep our immune system ready. Elderberry, in my experience is very helpful once you become sick and need help fighting off those pathogens or bad guys. It is also very helpful if you are exposed to a pathogen. So for example, you go to a party and find out that oh no Bob has a cold and he sneezed on you! Well that’s the time to add Beta Immunity in the mix. If you are still not sure which one is best for you remember that Invite Nutritionist are always there for you!
Our next blog will be about the common cold!
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