Nutrition. Vitamins. You.
The Greatness of Green Tea!!! Dr. Claire Arcidiacono, ND Green tea is everywhere these days! Green tea is found in everything from tea bags to lattes and even ice cream! But as we all know these forms are chock full of sugar and additives …
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
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 …
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 common reasons seem to come up. Let’s take some time together to get to know our vegetables and greens, as well as address some common reasons why many aren’t getting their daily recommendation.
Let’s start at the beginning….just how much vegetables and greens do we really need in a day? According to the guidelines from the USDA, an adult should consume 2 1/2-4 cups a day. This varies slightly, as greens usually need 2 cups to actually count as the 1 cup serving size. For instance, a salad consisting of 2 cups of kale, 1 carrot, 1/2 cup tomatoes and 1/2 cup of mushrooms would give you 2 1/2 servings for the day. I’ve heard many people count this as 4 servings because there’s 4 types of vegetables represented in the salad. This is definitely one way that causing some confusion and keeps some people from getting the correct daily recommendation.
Another misconception seems to involve cooking styles. We know that certain ways of cooking vegetables can be good, such as steaming, roasting or lightly sautéing. This helps to drastically cut down the fat from oils. According to an article from Harvard Medical School titled ‘How Much Will Fried Foods Harm Your Heart? We see that this way of food preparation may be a cause of increased inflammation in the body. This increased inflammation can be a contributing factor in heart disease, increasing the chances for such issues as heart attack or stroke. Keep in mind, even though it is a vegetable, once it gets battered or coated and fried it is more of an indulgent treat then a nutritious vegetable.
Vegetables are so important because of the nutrients they supply. MedicalNewsToday highlights some of these that include, but are not limited to, vitamins and minerals such as A, some B’s, C and K, folate, potassium, manganese and magnesium. Vegetables and leafy greens are also a good source of fiber.
I’m often asked which vegetables are the best. I always say there are no bad vegetables or leafy greens out there to avoid. Try focusing of the ones you already like and can tolerate well. I also like to recommend trying a new vegetable each week. For example, try traditional vegetable like tomatoes, zucchini and carrots with greens like kale and spinach. Maybe experiment with a cruciferous vegetable such as Brussel sprouts or cabbage (green or red). Remember, you can’t “overdose” on vegetables and greens so once you are consistently getting in your recommended serving outlined by the USDA, try to challenge yourself to get 5-9 cups a day. I find that this bulks up my meals in a healthy way without feeling “stuffed”.
GREENS HX: In order to help increase vegetable intake each day, adding a greens powder to make a healthy green drink is a good option. This contains a wide variety of vegetables, green and herbs allowing for an earthy taste with a dash of oregano. It even has some probiotics in the formula so this is great not only for nutrients, but to help with detoxification, healthy immunity and maybe even offer some increased energy…which is always a good thing.
BEETS HX: While beets are delicious, sometimes they can be difficult to cook. In order to get all the benefits to the circulatory system that beets offer, a good alternative is to incorporate this in a powder form. It can be added to water, smoothies or plain yogurt.
HAPPY GUT GREEN SMOOTHIE
1 cup plain Greek yogurt
1 cup Ice
1/2 cup Raw Organic Coconut Water
1 teaspoon Raw Honey
1 scoop Greens Hx
1 capsule Probiotic Hx
Add all ingredients to a blender, along with the contents of the Probiotic Hx (discard the empty capsule). Blend together, pour into a glass and enjoy!
PRO TIP: In my experience, if you find that you experience digestive distress when eating vegetables or greens, try cooking them and avoid raw. This can help cut down on gas developing in the gut, particularly for those that are exploring new produce or are increasing their daily intake.
www.myplate.gov/eat-healthy/vegetables
www.uhhospitals.org/blog/articles/2023/11/raw-vs-cooked-vegetables
www.health.harvard.edu/heart-health/how-much-will-fried-foods-harm-your-heart
www.medicalnewstoday.com/articles/323319#summary
