Archive for Protein

Protein Diet Shakes

All of us have known for years the importance of a balance nutritious diet and the benefits of exercise, but what if we just do not have the time to prepare that balanced meal or even the time to sit down and eat it. These days in our society, everyone seems to have so many places to go and people to see, that even though we may know it’s not the best for us, we may end up grabbing some fast food just to hold us over or to make through our busy day. Then later, we may regret all that fast food when we do not feel as good as we want to. If you want to eat a nutritious balanced meal but do not seem to have the time, a protein diet shake, may be right for you.

Protein diet shakes include essential vitamins, minerals and nutrients we need every day. They also come in five delicious flavors that can not only help us to stay healthy but help us maintain and manage a healthy weight as well. They contain protein and healthy fiber. Protein diet shake powders also contain soy fiber, protein and nutrients that can help support a healthy metabolism, and also promote cellular growth, repair and production.

According to Shapefit.com and an article entitled, “Foods to Boost Your Metabolism- Burn fat and Lose Weight”, vitamin C has fat burning quality, so eating foods such as: lemons, oranges, grapefruit and limes may help boost metabolism. Also, soybeans and soy containing Lecithin may help break down fats and help block fats from depositing in the body. Finally, other foods that help burn metabolism include such foods as: garlic, essential fatty acids such as Omega 3 fatty acids, natural diuretics and peppers also help boost metabolism.

Sitting down and eating a meal with your family and exercising daily is very important but when you just cannot seem to find the time to cook and eat a balanced meal and these foods,  A a protein diet shake may help you to get the nutrients you need and want without going to that fast food place. You will not only be healthier but feel better about yourself and your body in the future as well.

Steven is an expert Herbalife Distributor, with 13 years of experience. Steven runs an online shopping cart driven by search engine marketing and customer loyalty. Steven has posted this article. Steven has helped over over 100,000 people use Herbalife Products, through Search engine optimization, article marketing and person to person sales. 1-866-552-7830

Protein And Personal Fitness

Protein is an essential building block of the body. It has come to my attention recently that too many people underestimate its importance and do not know where to get it. Often, that lack of protein heightens our hunger. And, ladies, we need more protein than men go figure!

So today I will talk about six of the top dietary sources of protein. The following foods are also rich in vitamins, minerals, and fatty acids; I recommend including them in your diet if youre not eating them already.

Eggs. An egg contains about 5.5 grams of protein and is relatively low in calories a medium egg has around 68. Eggs are also a good source of vitamins B2, B5, B12 and D which together help your body absorb other vitamins, break down food for energy, produce hormones, create red blood cells, and promote strong teeth and bones. Eggs are also associated with improved mental and cardiovascular health.

Chicken. Chicken is another great source of protein. A hundred gram skinless breast fillet provides 21.8 grams of protein and 116 calories. Its a relatively low fat meat choice and is rich in vitamin B3 and B6 which support a healthy nervous and digestive system as well as help with the production of red blood cells and different hormones. Chicken is also a good source of selenium, an antioxidant that protects the body from free radicals.

Beef. A lot of people avoid beef because of the high levels of saturated fat, but its a very good source of protein. A hundred gram slice of lean, roast beef has about 26.1 grams of protein and only 3.6 grams of fat. In addition, beef contains vitamins B2, B3, B6 and B12, selenium, and zinc. Zinc protects the blood vessels from damage and promotes a strong immune system.

Salmon. A hundred gram salmon fillet provides 140 calories, 20 grams of protein, and 6 grams of fat. While it may seem like a relatively fatty protein choice, salmon contains essential omega 3 fatty acids, which reduce inflammation, protect blood vessels, and prevent the development of cancer cells. It also has vitamins B3, B12 and D, and is believed to have mood-boosting properties and prevent age-related mental diseases such as Alzheimers.

Tuna. Tuna is another great source of protein. A hundred grams of canned tuna has 24.4 grams of protein. Since it is rich in omega 3 fatty acids and vitamin B6, it offers similar health benefits as salmon, including enhanced cardiovascular health, mood-boosting properties, and protection against cancer and age-related mental illnesses.

Almonds. Last but not least are almonds, which are an excellent protein source. A hundred grams provides 23.4 grams of protein and 612 calories. Almonds contain high levels of vitamins B2 and E which help your body produce red blood cells, absorb other vitamins, and prevent diabetes and cancer. These nuts are also rich in copper, magnesium, manganese and potassium which assist in producing energy and promote a healthy cardiovascular system.

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Protein and Dieting

As previously promised today will mark the start of a series on nutrition and dieting. My goal is to help you understand how your body uses different nutrients and how you can maximize fat loss by eating properly and exercising.

Truth of the matter is any diet will work for a period of time. The glut of information and misinformation we are constantly exposed to makes it even harder to know how to properly go about losing weight and keep it off. Instead of denying yourself the foods you desire, you must learn to eat in moderation and allow yourself “cheat days”. Your health is a lifelong process, and your diet must reflect that. Most diets are arduously torturous and you revert back to old eating habits once you have lost the desired weight. I will show you how to avoid all that. First though we must understand the body and what we put in it, so lets begin.

Your body has evolved over many, many years into the efficient and amazing machine that we take for granted today. There was no bottled water, potato chips, soda or processed foods when man first appeared. Man started eating twigs, berries and what ever was available at the time. As we became hunters, meat was introduced into our diet. All the while our bodies managed to keep us active, vital human beings. It did that because the body does one thing well: it survives.

You must understand that your body does not want to diet. It seeks a state of homeostasis, which is a perfect balance, not too much, not too little. It doesn’t care if you carry a little bit of extra weight or fat. As a matter of fact it wants that fat and weight so it can have some fuel in reserve. Your body fights dieting like it fights infections, colds, cuts, etc. It treats it as a hostile act and tries to stamp it out. You must learn to beat the body at its own game and win.

The only things your body needs to survive are air, water and food. It doesn’t care what food tastes like or where it comes from. Its sole purpose is survival. We humans create an emotional attachment to food. Your body can care less if Wolfgang Puck prepared the meal you are about to eat. Unfortunately food brings out intense feelings in human beings. Who amongst us doesn’t have a favorite food, a comfort food? What were we taught as children? You cannot leave the table unless you finish everything on your plate. Combine that with all the ads for food, availability of junk food and our dwindling time, and its no wonder 1 out of every 3 Americans is obese.

In order to facilitate fat loss you must think your body as a fine automobile and food as the fuel that powers it. I have used this metaphor in the past but it is spot on. If you own a Ferrari or a Bentley you use the finest gas and oil available. Yet we put toxic foods in our bodies daily. As goes the car so goes your body. Even at rest it needs fuel. It needs energy in order to breathe, to pump blood, even to read this article. This is why you need to give the body the right nutrients in the right amounts, at the right time. When you starve your body it doesn’t perform as it is should. If you starve a car of fuel what happens? It stops running. Well your body is not much different. When you starve it of calories it slows down considerably. When you do finally eat it will store most of the nutrients for later, because it knows it will be deprived of fuel. That’s why starvation diets are a horrible idea and never truly work.

Every 72 hours your body evaluates its caloric needs. It calculates how much energy it expended and how much fuel was taken in and adjusts accordingly. A shortage is perceived as a threat to survival. This is why weight loss on a starvation diet will cease almost immediately. This is also why a diet always hits a plateau. Your body adapts to the deprivation by adjusting expenditure. It has outwitted its opponent and survived yet again.

Protein is the only macronutrient that will support lean mass in the body. Lean mass is muscle tissue, and bone. Protein is responsible for repair, growth, repair and maintenance of all body tissue, so you can see why I think it’s the most important macronutrient. Working out, running, or even just standing in line cause wear and tear on your body. Lifting weights build muscle tissue, but what occurs first is the breakdown of said tissue. Microscopic tears in the muscle occur and must be repaired by the body. If you wonder why you are sore after a workout it is because of the breakdown of muscle tissue. Protein repairs those tears and you become stronger the next time out. “What doesn’t kill you makes you stronger” is something you have heard countless times. Protein is also needed for the formation of hormones, enzymes, and antibodies. It is the main source of building material for muscle, blood, skin, hair, nails and internal organs. As a bonus protein heats up your metabolism by consuming more calories when ingested than other macronutrients such as carbohydrates, and fats. This is what is known as the thermic effect of food. Food needs to be broken down in order to be absorbed and this takes energy. Protein requires more energy expenditure than fat or carbohydrates in order to be utilized by the body.

Ok so now that I have shown you how important protein is, how much do you need and when? I favor a high protein diet but my needs are much different than the average person. A good rule of thumb for everyone is 1 g per pound of lean mass(1) you weigh. Active people should consume 1.5 to 2 g per pound of lean mass. You need to consume protein with every meal as it cannot be stored and what is not immediately used is processed by the kidneys and excreted (25-40 g per meal is adequate). If you don’t the body will turn to lean muscle for fuel and not fat as many think. Fat is the last thing your body wants to use as it provides insurance for survival. I will address that in another newsletter.

Protein is rated by its biological value; a measure, which shows how well a food, is utilized. The best protein is the egg (natures perfect food) which has a biovalue of 100, closely followed by beef, poultry, and fish. Milk is in the 80th percentile while soy is somewhere in the 60th percentile. I have said this time and time again but soy is a very poor source of protein. Keep your proteins lean by buying lean meats, chicken, and fish. When in a need, a Ready to Drink Protein shake can supplement your intake by providing a low calorie high quality protein source with very little fat. After all if you are trying to lose weight caloric intake should be adjusted, but not depended on as the only means to create caloric deficit.

Protein intake throughout the day keeps your metabolism elevated thereby burning more calories at rest. It also helps to balance blood sugar levels so nutrients are optimally used.

Eating small meals throughout the day helps to keep nitrogen levels balanced. Nitrogen is what keeps your muscle hard and firm. When you are in a negative nitrogen state your body and its muscles feel soft and “squishy”. When muscle is not healthy the body will use it as energy, which is the last thing you need. I advocate 4-5 small meals throughout the day to achieve positive nitrogen balance, regulate blood sugar, and keep you from feeling starved. Make protein your ally in fighting fat.

Next newsletter: “Carbs: Friend or Foe?”

(1) Lean mass is calculated by figuring out your body fat percentage( body fat scales or calipers work well) then subtracting that weight from your total weight. Example if you weigh 200 lbs and your body fat % is 30%, your body fat weight is 60lbs. You then subtract 60 lbs from 200 and your lean mass is 140 lbs.

Perry Mosdromos
CPT, BS Kinesiology, SCIRION Certified, NFPT Nutritional Cert, AFFA

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NutriSaver Responds to Frequently Asked Questions About Whey Protein Supplements, And Why They Are Beneficial For People With Active Lifestyles in There New Blog Post


West New York, New Jersey (PRWEB) April 07, 2015

Whey protein contains a wide range of essential amino acids, which are absorbed quickly. However not all proteins are created equal. Some forms of protein, such as whey protein isolates might be better for people with sensitive digestion systems.

Whey Protein is one of the best studied supplements in the world. There are many brands and formulas of Whey Protein and typically comes in two major forms which are listed below.

Whey Concentrates which typically have a low (but still significant) level of fat and cholesterol but, in general, compared to the other forms of whey protein, have higher levels of bioactive compounds, and carbohydrates in the form of lactose they are 29%–89% protein by weight.

Whey Isolates are processed to remove the fat, and lactose, but are usually lower in bio activated compounds as well they are 90%+ protein by weight. Isoaltes are ultimately a purer formula and optimal for individuals who want to use whey protein for weightloss. Like whey protein concentrates, whey protein isolates are mild to slightly milky in taste.

Whey protein is absorbed and utilized very quickly in the body. Whey protein is composed of amino acids which are the building blocks of muscle fibers. It also increases the anabolic hormones that stimulate muscle growth and contains leucine, which is known to trigger muscle protein synthesis. Whey protein has been shown to be particularly effective at increasing muscle growth when consumed right before, after or during a workout, but muscle protein synthesis is usually maximized in the time period after training. The window is roughly up to 45 minuets after physical activity.

Aside from building muscle growth and strength, whey protein can also help with weight loss. Taking whey increases protein intake and has major benefits for weight loss. Protein can boost metabolism by 80 to 100 calories per day, and makes individuals that intake protein less hungry and eat less calories per day. Studies have shown that replacing other sources of calories with whey protein and combined with weight lifting can cause weight loss while increasing lean muscle mass. If you’re trying to lose weight, then consumption of a whey protein formula will help with both, losing weight and building growth and strength for your muscles.

Over all, whey protein is both beneficial for muscle growth and health, from amino acids to rebuilding and maintaining muscle strength. However consuming too can cause digestive issues such as nausea, flatulence, diarrhea, pain and cramping. A commonly recommended dosage is 1-2 scoops, which is around 25-50 grams, per serving and usually taken after a workout. It is highly recommended to follow the serving instruction on the packaging. If regular whey protein concentrate is too harsh, then Whey isolate may be more appropriate.

The top 3 Best Whey Protein Supplements From NutriSaver.com are; Muscle Tech Phase 8 , Optimum Nutrition 100% Gold Standard, and B.S.N. Syntha-6, USP Labs Oxyelite Protein and Metabolic Nutrition Protizyme.

At the end of the day,whey protein is an exceptionally healthy way to add more protein to any diet. It is a quality protein source that is absorbed and utilized efficiently by the human body. This is particularly important for athletes, bodybuilders, or individuals who need to gain muscle mass and strength, while losing weight at the same time. When it comes to muscle gain and fat loss, protein is the king of nutrients. For More information on this topic please refer to our blog post What is Whey Protein.







Protein Low Carb Diet

High Protein Low Carb Diet – Proceed With Caution

If you follow the high protein low carb diet, proceed with caution. Too much protein is very bad for your body although various weight loss gurus recommend it; because it is more effective than fat or carbohydrates at filling us up. So if you can eat protein you don’t feel deprived and are more likely to stick to the diet. However, the side effects of a high protein diet can range from bad breath to digestive disorders and serious kidney diseases. There are much healthier ways to lose pounds without having to risk your health.

Protein is a very necessary part of your diet but it shouldn’t make up a huge portion. We need essential amino acids it produces to repair our bodies, and it also figures in metabolic reactions. It helps us to keep alert. It is found in a wide range of products from meat to dairy products.

You should start every day of your diet with a high fiber breakfast. Your energy stores have been depleted overnight so you may be tempted to fill up on carbohydrates. Eating a lot of fiber will kick start your digestion system and help to release energy and relieve constipation which often times can cause stomach bloating.

You should include high quality protein in your diet. Buy high quality meats and remove all of the visible fat. Eat plenty of fresh fish, low fat dairy products such as skimmed milk and cottage cheese. Beans are high protein, low in fat and high in fiber. They will help to make you feel fuller for longer. But they can cause unpleasant side effects in some people; so you may want to gradually increase your intake. Eating more legumes may be the secret to achieving longer life. They have been proven to help fight disease particularly breast cancer.

The amount of protein you eat per day should be spread across all of your meals and not just concentrated in one. Most of the western world eat their protein allowance in the evening. As it provides essential amino acids which the brain needs to function properly, you would feel more alert and capable if you were to eat your protein allowance at the start of the day. Adding protein to every meal will help your food to release energy slowly. Eating little and often also helps to increase your metabolism rate which helps you to lose pounds faster. Try adding chilies to your diet as they also help to increase your metabolism rate.

When you start to follow the low carb diet, avoid drinking caffeine. We all know that too much coffee is bad for you but do you know that it can make you fat. Caffeine affects insulin production and we need to keep our insulin levels low to inhibit fat production. So cutting out our regular coffees will not only save us money, and save calories; but it will also help us to keep our insulin levels low. The end result will be a healthy weight loss.

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