Protein

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Protein is an essential component of a nutritional lifestyle.

The Nutritional Lifestyle message is that although our bodies are good at recycling protein, we use up protein constantly, so it is important to continually replace proteins with a nutritional lifestyle plan.

Through our coaching sessions you will discover that the best sources of proteins include legumes, fish, poultry, lean meat, and low-fat dairy products such as skim or low-fat milk, yogurt and cheese. You will also discover why it is best to limit protein sources that are high in fat, especially saturated fat, and calories.

Why do we need Protein?

Proteins are extremely important because they constitute the majority of the structural tissue in your body, such as bone and the connective tissues that provide the shape and form to which your cells attach. They also play a major role in all of the cells and most of the fluids in our bodies. In addition, many of our bodies' important chemicals - enzymes, hormones, neurotransmitters, and even our DNA - are at least partially made up of protein.

What Is Protein?

Protein is one of the basic building blocks of the human body, being about 20 percent of our total body weight. Muscle, hair, skin, and connective tissue are mainly made up of protein.

Protein is found throughout the body—in muscle, bone, skin, hair, and virtually every other body part or tissue. It makes up the enzymes that power many chemical reactions and the hemoglobin that carries oxygen in your blood.

Twenty or so basic building blocks, called amino acids, provide the raw material for all proteins. Because the body doesn't store amino acids, as it does fats or carbohydrates, it needs a daily supply of amino acids to make new protein.

The Protein Package

Protein is an essential component of the diet because it provides the amino acids that the body needs to synthesize its own protein.

There are nine essential amino acids that we must receive from our foods as our bodies cannot synthesize them on their own. Individual foods were not meant to provide us with a complete set of these essential amino acids, rather they were meant to be combined into diets that function as a whole to provide all the essential amino acids. Therefore, it’s important to eat a wide array of protein-containing foods that ensure you meet the spectrum of your amino acid needs.

You need to pay attention to the protein package. Vegetable sources of protein, such as beans, nuts, and whole grains, are excellent choices, and they offer healthy fiber, vitamins, and minerals; nuts are also a great source of healthy fat. The best animal protein choices are fish and poultry. If you are partial to red meat, such as beef, pork, or lamb, stick with the leanest cuts, choose moderate portion sizes, and make it only an occasional part of your diet.

How Much Protein Do You Need Each Day

There is no one-size-fits-all answer to that question, and research on the topic is still emerging. The Institute of Medicine recommends that adults get a minimum of 0.8 grams of protein for every kilogram of body weight per day. That's just about 8 grams of protein for every 20 pounds of body weight.

In healthy people, increasing protein intake to 20 to 25 percent of calories can reduce the risk of heart disease, if the extra protein replaces refined carbohydrates, such as white bread, white rice, or sugary drinks. Higher protein diets can also be beneficial for weight loss, in conjunction with a reduced calorie diet, although long-term evidence of their effectiveness is wanting.

Join my Coaching Sessions to learn how to make choosing Healthy Proteins an essential part of your Wellness Lifestyle!

Physician’s Approval
IMPORTANT: This website is not intended to be a substitute for consultation with your personal physician and/or health care provider. Before you engage in any program of wellness, please consult with your physician. I am not a doctor or a nutritionist, but a wellness coach. The information that I provide you is from my years of experience as someone who has changed their health for the better through living a wellness lifestyle.
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