Nutrition. Vitamins. You.
Greens Hx part 2 Dr. Claire Arcidiacono, ND In our last blog we were talking about how one of our most popular supplements can be beneficial for our heart. This supplement was Greens Hx and we will be continuing this exciting topic today! So …
Greens Hx….for our heart? Dr. Claire Arcidiacono, ND Greens Hx is probably one of the most popular products at Invite! Everyone knows how amazing Greens Hx is for our liver, immune system, detox and even energy! What most people may not know is that …
PROTEIN (POWDER): THE IMPORTANT NUTRIENT WE ALL KNOW
By: Allie Might, FMC, INHC, ATT
Protein is that nutrient that everyone knows and everyone loves. But how well do we know all the proteins available? Let’s navigate through one of our favorite foods and discuss all the options we can try, as well as how it relates to weight loss.
What is protein? Simply put, it is a large molecule that is made up of amino acids. It is necessary for the structure, functions and regulating the different organs and tissues throughout the body. According to The Cleveland Clinic, protein is also essential for such things like muscle recovery, regulating hormones, oxygenating red blood cells and aiding in healthy heart function.
When we think of protein, we commonly think of carnivore sources like beef, poultry, pork and fish/seafood. However, there are so many more ways to incorporate protein into our diet. There’s also vegetarian sources like eggs (omelets, yum!) and dairy such as milk, yogurt and cheeses. I like to recommend plain Greek yogurt as it’s usually higher in protein as well as cuts the sugar, and good quality cheeses. Look for cheeses such as fresh Mozzarella, Brie, Gouda, Goat, Cheddar, Parmigiano-Reggiano and Manchego just to name a few (and my favorites that I recommend). These can go found at the cheese counter, and avoid the over processed cheeses in the deli section that are pre-sliced/pre-packaged or individually wrapped. Cottage cheese is also a nice sources of protein and is also a comfort food for many people.
POWDER PROTEIN LUNCH
1 can Albacore Tuna in water, drained
½ cup plain Cottage Cheese
3 kale leaves, destemmed
1 cup steamed broccoli
1 scoop Whey Protein Isolate Powder
Lemon to taste
Black pepper to taste
Mix cottage cheese and Whey Protein Isolate Powder together. Place destemmed kale leaves on a plate and top with drained Albacore Tuna and cottage cheese, side by side. Add fresh lemon to the tuna and fresh black pepper to cottage cheese, to taste. Add steamed broccoli as a side.
Next, there are many sources that are more vegan friendly that many people aren’t aware of but are easily incorporated. These include such things as tofu, tempeh, seitan, beans, nuts, seeds and nut butters. Vegetables such as cabbage, broccoli, cauliflower and asparagus add protein to the plate, along with oats and whole grains like brown rice and quinoa.
VEGAN PROTEIN POWER PLATE
2 cups shredded brussel sprouts
1 can low sodium beans (I like cannelloni or black-eyed peas), drained
2/3 cup uncooked quinoa, rinsed
1 1/3 cup water
2 scoops Plant Protein powder
1 clove garlic, minced
1 Tablespoon extra-virgin olive oil
Juice of half a lemon
Black pepper to taste
Sea Salt to taste
Combine water, Plant Protein powder and lemon juice in a pot and mix. Bring to a boil, then add quinoa and stir. Cover and educe to a simmer for 15 minutes. Remove from heat, fluff and let stand for 5 minutes. While quinoa is cooking, add olive oil to a pan and heat on medium-high. Add in shredded brussel sprouts, minced garlic, fresh cracked pepper and sea salt and sauté until slightly soft. Add drained beans and mix together, cooking until hot. Plate 1 cup cooked quinoa and top with half the cooked sprouts and beans. Eat and Enjoy! This makes enough for two meals.
Last but not least are protein powders, like Whey Protein Isolate or Plant Protein. These come in so many source varieties and flavors; personally I like unflavored or vanilla as they are the most versatile. They can be sourced from such things as whey (dairy), soy, hemp, rice, peas, chia and flaxseed. While these are all good sources, they choice is typically a personal preference. A protein powder can easily add protein to ones diet through creative recipes as seen above, or most commonly added to a shake or smoothie. Many people like to start their day with a healthy shake/smoothie that is packed with a protein powder, fruits/veggies and a healthy fat (i.e.: nut butter, avocado).
Now that you see all the different healthy protein sources to incorporate into a healthy diet, I challenge you to try new a new protein source each week. Also, try making delicious shakes/smoothies in the morning as a quick easy breakfast. I have always found that a healthy breakfast helps to start my day off on the right path, whether I’m looking to shed a few pounds or maintain my weight. But, no matter what, protein is essential to our health, body and weight management.
www.medlineplus.gov/genetics/understanding/howgeneswork/protein/
www.health.clevelandclinic.org/what-are-the-best-sources-of-protein
www.medicalnewstoday.com/articles/321522
www.hsph.harvard.edu/nutritionsource/cheese/
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ALLIE’S WEIGHT LOSS TIPS AND TRICKS
By: Allie Might, FMC, INHC, ATT
As we get into January, the hot topic always seems to be weight loss, as it’s probably one of the moth popular resolutions made…and also one that always seems to be one of the most difficult to accomplish. To help you accomplish your weight loss goals today, I’ve compiled some of my favorite go-to tips and tricks that work for me….I hope they are helpful for you too.
SET A REALISTIC GOAL
I’ve always found that when I set a goal that’s realistic, it helps me to stay on track and reach goals with ease. For example, let’s say someone wants to lose 50 pounds this year. It sounds like a lot and can be overwhelming. However, if that person breaks it down to 4-5 pounds a month, that is an easier focus, and something to celebrate each month as it’s accomplished.
PLAN AND PREP
Planning out healthy meals for at the start of each week can be a big help. This allows us to make sure we have all the ingredients on hand, as well as knowing what to prepare instead of “winging it” and potentially making unhealthy choices.
Getting into the habit of taking the meal plan and prepping takes this to the next level. Prepping allows you to have meals and snacks prepared and ready for consumption….all you need to do is heat it up. Prepare enough protein, veggies and some whole grains (i.e.: brown rice, quinoa) if you like and portion everything out into meal containers. You can even prep snack like fresh fruit for the week or containers of a cup fresh veggie sticks with two tablespoons of hummus.
WHAT TO CONSUME
Incorporating whole food options can be satisfying, nutritious and filling. These are the basic guidelines I like to recommend and have personally found useful, but keep in mind that this may vary depending on an individual’s health history and goals.
Keep fruit to 1-2 servings per day…i.e.: 1 banana, apple, peach or 3/4 cup of berries, grapes
Aim for 5-9 cups of veggies/leafy greens per day
Lean protein at every meal…i.e.: grilled boneless/skinless chicken breast, grilled/broiled fish, eggs and tofu
Whole grains as tolerated…i.e.: brown rice, quinoa, and oats
Healthy fats…i.e.: extra virgin olive oil, avocado, nut butters
WHAT TO AVOID
This is always a difficult one, as we all know what to avoid, but it’s always a good reminder. Try to avoid such items like processed foods including, but not limited to, frozen and canned foods, white foods (i.e.: white flour, bread and sugar), sugar and high fructose corn syrup and soda.
EXERCISE
Simply put, burning calories=weight loss. So, what’s the best way to burn calories? Well, it’s exercise. The Mayo Clinic recommends a combination of aerobic exercise (cardio) and weight/resistance training as part of complete and healthy workout. In addition to helping with weight loss, exercise can also benefit the bones, muscles and the circulatory system.
PROPER SUPPLEMENTATION
Protein Powder: Protein is essential for our tissues and is often associated with muscles and supplies important amino acids. It is recommended to get 7 grams of protein for every 20 pounds of body weight. Adding in a protein powder to a smoothie or shake as a meal replacement can offer diet benefits while supplying a fair amount of protein needed for the day. Try the InVite Health Whey Protein Powder or Plant Protein daily.
Green Tea: Green tea is a common drink and a well-known antioxidant. However, a study published through the National Library of Medicine shows that it can also be helpful for weight loss. It can be taken in pill form like the Green Tea Hx or my personal favorite, the Green Tea Tx which is a decaffeinated and concentrated liquid to be added to plain water or a cup of brewed green tea.
Probiotic: Many people are surprised by incorporating a probiotic to support weight loss. Studies have shown that as a probiotic helps to balance gut bacteria, it in turns aids in weight loss and maintaining a healthy weight. Adding in Probiotic Hx along with Probiotic Hx Weight can be helpful in working together to help reach your weight goals.
I hope you find these tips helpful as you work towards your weight loss goals for this year.
www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/exercise/art-20050999
www.hsph.harvard.edu/nutritionsource/what-should-you-eat/protein/#protein-research
www.ncbi.nlm.nih.gov/pmc/articles/PMC4025876/
health.clevelandclinic.org/could-probiotics-help-with-weight-loss
