Nutrition. Vitamins. You.
FATS~THE SKINNY YOU NEED TO KNOW By: Allie Might, FMC, INHC, ATT When talking about health, wellness and diet, the subject of fats always seems to scare people. I’ve heard such things as ‘fats are bad’ to ‘I don’t consume any fats because they’ll …
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 …
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 …
DAIRY~THE OPTIONS AND BENEFITS
By: Allie Might, FMC, INHC, ATT
Dairy is that food group that seems to be one of the easiest to consume and the most indulgent. This group is commonly associated with calcium and strong bones. It has a wide variety of choices but just how much do we need each day? Are we exceeding the recommended amount?
The USDA recommends that adults have three cups of dairy per day. This can be achieved in many ways. For instance, a cup of milk or fortified soy milk or a cup of plain yogurt is an easy way to start your day off with some dairy. Cheese is probably most people’s favorite way to add dairy into their diet as it’s the most diverse and delicious…it’s also easy to overindulge on cheese. You can have anything from a comforting cottage cheese to soft cheeses like ricotta or feta to hard cheeses such as cheddar, Parmesan or Swiss.
While dairy is a main source of calcium, it also supplies important nutrients such as, but not limited to, vitamins A, D and B’s, and minerals like phosphorus and potassium. Dairy is also a source of protein, making it a nice snack or addition to a light meal.
As we are getting our daily recommendation if dairy, how much calcium should we have per day? According to the Mayo Clinic, it is recommended that adults get 1,000-1,200mg of calcium per day. This is important for healthy bones and can be obtained from a combination of consuming dairy as well as adding in a calcium supplement.
BONE POWDER: This is comprehensive formula that is in powder form. Taking one scoop a day supplies calcium, magnesium, vitamins D and K, silica and boron. It can be mixed into water or plain yogurt, and can even be taken along with a Collagen Hx powder.
CALPLEX: This formula is a combination of calcium, vitamin D, phosphorus and boron. This unique formula supplies the bones with vital minerals in an easy to take tablet. This is a good option for anyone that doesn’t want to take extra-large tablets or prefers to take magnesium separately.
CALCIUM/MAGNESIUM: This is the classic calcium supplement that most this of when looking to add calcium to their vitamin regimen. It has a 2:1 ratio of calcium and magnesium so taking four of these a day helps to get in the extra nutrients for the bones in a simple way.
TROPICAL BONE PARFAIT
1 cup Plain Greek Yogurt
1 scoop Bone Powder
½ cup Rolled Oats
1 Tablespoon Chopped Almonds
1 Tablespoon Unsweetened Coconut Flakes
Pinch of Sea Salt
Combine Greek yogurt and Bone Powder in a bowl until completely mixed together. In a separate bowl, combine oats, chopped almonds, coconut flakes, sea salt and toss together (reserve a teaspoon of this mixture on the side). In a glass or jar, start with a third of the yogurt on the bottom of the jar. On top of the yogurt, layer in half of the oat mixture. Add half the remaining yogurt on top of the oats, then the rest of the oats on the yogurt. Finally, add the rest of the yogurt and garnish with the teaspoon of oats that were set aside. Enjoy as a light and healthy breakfast.
www.myplate.gov/eat-healthy/dairy
www.health.clevelandclinic.org/calcium-rich-foods
www.hsph.harvard.edu/nutritionsource/dairy/
www.health.clevelandclinic.org/is-milk-good-for-you
