The Power of Protein!

  Everywhere you look packages on the store shelves are advertising "now with __grams of protein!" But, do you honestly understand why you need protein?  How much you should get daily? That there are different types of proteins and what kind you should be consuming? So, tonight we are going to break it down and make it a little easier to desifer the world of protein power!
First off, what are the benefits of a protein rich diet? Or maybe the better question is why do we need protein? According to the For Dummies site, they break it down pretty well by saying, "Protein is an essential nutrient found in animal products, nuts, and beans. The name protein name comes from the Greek word protos, which means “first.” Your body uses proteins in your diet to build new cells, maintain tissues, and synthesize new proteins that make it possible for you to perform basic bodily functions."
  I read an article on the United Healthcare site  Do High Protein Diets Cause Weight Loss? By Kathleen Zelman, MPH, RD, LD "Adding extra protein to your meals may be the answer to successful weight lossLow carb diets have fallen off the radar screen but interest in pumping up dietary protein is robust. Awareness of protein as a weight loss aid is due to the emerging research on its hunger-satisfying properties. Emerging science has shown that protein may be able to satisfy hunger better than either fats or carbohydrates. Eating a diet rich in low fat or lean protein may be the answer to help you eat fewer calories and lose weight by keeping your hand out of the cookie jar.
Studies on protein
Scientists at Aberdeen's Rowett Research Institute have shown that a high protein, low carbohydrate diet is most effective at reducing hunger and promoting weight loss, at least in the short term."
  However, like in all aspects of our lives, too much of a good thing can have ill side effects. Advantages & Disadvantages of Consuming a Lot of Protein By Maia Appleby, NASM-CPT, Demand Media puts it simply by saying "consuming too much protein can cause health problems, including high cholesterol, gout and kidney disease." That article also says, "Most of the disadvantages to consuming large amounts of protein are due to problems with meat consumption. Replacing these foods with plant-based proteins such as beans and legumes reduces your risk associated with the saturated fat and cholesterol content of animal-based protein. Because plant-based sources are not as rich in protein, you would have to eat large amounts of them to maintain a high-protein diet; this may prevent you from getting adequate amounts of vitamins and minerals found in other foods."
  So, what are the different types of proteins? "There are different types of protein with different purposes. This article on bodybuilding.com will shed light on 7 types of protein, which are best and when you need it." And in the article WHAT TYPE OF PROTEIN IS BEST FOR YOU? 7 FORMS GET BROKEN DOWN! by Matt Weik, it explains them all...." Log onto Bodybuilding.com and do a search for Protein... What do you find? A list a mile long of different brands of protein. This article isn't focusing on the brand, more so on the type of protein. Yes, I said "type".Some of you might not know there are different types of protein with different purposes. Heck, there might be a few people out there who have never even looked at theingredients on a tub of protein.This article will shed some light on the subject and break down what type of protein you need and when. Timing and the right type of protein is the key when looking for the best results.
WHEY CONCENTRATE
Whey concentrate is one of the most basic forms of protein that is found in many protein tubs on the shelves of supplement stores. People who are looking for an inexpensive protein source will find tubs of strictly whey protein concentrate with a lower price tag.This is a great starting point for beginners and those looking to add protein to their diet without making your wallet lighter. Some people will find though that they have a hard time digesting the concentrates and will end up feeling a little gassy and bloated.Whey concentrate can be used both pre and post workout and can also be used as a snack in between meals. This is not a preferred source of protein to be used at night.
CASEIN PROTEIN
If you are looking for a protein that will slowly breakdown over the course of several hours that you can use as a meal, or better yet right before you go to bed then casein protein is definitely the way to go. Before bed if you take in casein protein you will stay anabolic throughout the night and will be able to utilize the protein in your body.Casein takes anywhere from 5-7 hours to fully breakdown which keeps your body absorbing and utilizing the nutrients even while you sleep. People also use casein during the day to help stay full and to keep a constant supply of protein in your body to supply the muscles with proper nutrition for hours after drinking the shake.
Another positive to this source of protein is its high glutamine content. Glutamine helps boost the immune system and speed up recovery. This is the preferred source of protein to use at night before bed.
WHEY ISOLATES
Isolates are one of the quickest absorbing proteins (but not the quickest-we will get to that soon enough). People will find this source of protein to be a bit on the expensive side (more-so than whey concentrates), but not near as expensive as the protein we will be touching on next.These proteins are perfect for those with low carb diets. Many of the protein tubs on the market these days that are strictly whey isolates have very low if any carbs/sugars. Isolates are great pre and post workout as they are absorbed quickly and can supply the muscle the nutrients needed to help recover and grow.
HYDROLYSATE PROTEIN
Hydrolysate protein is the most expensive source of protein you will find on the markets these days and is the highest quality of protein available. They provide highly absorbable peptides that can have a great anabolic effect (highest absorption rate of the proteins available).Hydrolysate protein is also much better on the digestive system compared to whey concentrates. This protein can be used both pre and post workout.
SOY PROTEIN
Soy protein (even though not a huge seller for bodybuilders) is a good source of protein for those looking for a vegetarian source of protein. This is a useful source of protein and comes with many benefits to its user. It is loaded with glutamine (to help with recovery),arginine (help dilate blood vessels to allow nutrition to get into the muscles quicker), andBCAA's (help with recovery).Soy supports a healthy cholesterol profile due to the isoflavones found in the product. It has also been found to boost thyroid hormone output. By doing so, it speeds up themetabolism which aids in fat loss. This type of protein can be used both pre and post workout or anytime throughout the day if needed to get in a meal/snack containing protein. This source is not preferred to use at night.
MILK PROTEIN ISOLATE
Milk protein isolates contain both casein and whey proteins. This source is full of amino acids (similar to soy protein). This type of protein is mostly used in a blended protein source where multiple types of protein are used. Milk protein isolates are not a preferred choice if looking for a protein but can be used anytime during the day, but is not a preferred source to use at night.
EGG ALBUMIN
Now we are going back old school-to a place where protein powder was nonexistent. Egg whites (whether separated from the yoke or found in a container) are an excellent source of egg albumin. The amino acid profile on these are great and has been used since back in the day to help build lean muscle mass.Egg albumin is not commonly bought in the powder form, but rather bought in a carton or container and cooked. Many blended protein sources as well as meal replacements will have egg albumin in them. This source of protein can be used anytime throughout the day, but is not a preferred source to use at night.
CONCLUSION
So as you can tell there are many different options of protein for you to choose from. My personal recommendation is start with something simple like a whey concentrate and see what results you get with that before you start buying something like the hydrolyzed protein where you will be spending considerably more money.Some people find concentrates give them great results and stick with that. Some people are lactose intolerant so they need something like a whey isolate.Whatever you choose, give it some time to give you results. Protein isn't a "feel" type of supplement-meaning unlike a stimulant, you aren't going to see and feel results immediately. Give it at least a month and then evaluate your results and go from there."
  Now, I am not here to tell you what to take or how much you should be getting in daily. I know I have been told personally by my nutritionist and surgeon that I need a minimum of 60 grams of protein daily. And my list has been shortened greatly to include only "complete" proteins like those found in meat, dairy, eggs, soy protein isolate or whey protein isolate. Sure, I could count the grams of protein found in other foods that are not considered "complete" but they are missing essential amino acids and I need to make mine count! Inadequate amounts of protein can affect even non-surgical weightloss people,. It appears in signs like, hair loss, brittle nails and slow wound healing. Also, as you lose weight, if your protein levels are deficient you will lose muscle mass instead of fat! No thank you!
  So, going back to what I learned in months of classes before surgey, you can increase your protein intake without choking down nasty protein shakes.  Granted, I like mine but I get that not everyone likes them. So, give these a thought:
●Double Milk - 8oz of milk and add in 1/3 cup dry powdered milk
●Add whey protein isolate or soy protein isolate powder to recipes
●Eat an omelet, scrambled egg or low-calorie yogurt
●Cottage cheese for a snack
●Spread tuna or chicken salad made with a hardboiled egg and low calorie mayo on low fat crackers
●Try tofu for meatless Mondays
●Use soy crumbles as a ground beef alternative
●Mix low fat refried beans with low fat shredded cheese
   I found an excellent site called the Greatist.com which says "There are plenty of reasons to eat more meat-free meals: They’re nearly always cheaper, lower in calories, and better for the environment. It’s easy to get enough protein without eating animals, but the doubters often have another concern: Are these meat-free protein sources complete?  The term "complete protein" refers to amino acids, the building blocks of protein. There are 20 different amino acids that can form a protein, and nine that the body can’t produce on its own. These are calledessential amino acids—we need to eat them because we can’t make them ourselves. In order to be considered “complete,” a protein must contain all nine of these essential amino acids in roughly equal amounts.Yes, meat and eggs are complete proteins, and beans and nuts aren’t. But humans don’t need every essential amino acid in every bite of food in every meal they eat; we only need a sufficient amount of each amino acid every day. Most dieticians believe that plant-based diets contain such a wide variety of amino acid profiles that vegans are virtually guaranteed to get all of their amino acids with very little effort. Still, some people want complete proteins in all of their meals. No problem—meat’s not the only contender. Eggs and dairy also fit the bill, which is an easy get for the vegetarians, but there are plenty of other ways to get complete proteins on your next meatless Monday." Click on the link for some great recipes and food options you may not have even known existed!
  Let me know what you think or if you have ANY questions, please hit me up! Goodnight!

Vitamins, Vitamins, Vitamins

  Vitamins come in so many shapes, sizes, flavors, textures, for men, women, kids, seniors, the list goes on and on.... we all grew up hearing we need to take vitamins but other than that,  how much do you REALLY know about them?
  After gastric bypass surgery your risk of vitamin deficiencies especially B12, folic acid, vitamin D, and calcium. Meaning, I get to be on a comprehensive vitamin and mineral regimen the rest of my life. So, I am going to dig into the information and share it with you.
  Vitamins and minerals perform hundreds of roles in the body.Yet, there is a fine line between getting enough of these nutrients which is healthy and getting too much that can harm you. A healthy diet is the best way to get adequate vitamins your body requires. This include at least 30 vitamins, minerals, and dietary components that a body needs but cannot manufacture on its own. They help strengthen bones, heal wounds, and support our immune systems. They also convert food into energy, and repair cell damage.
  Trying to keep track of what all these vitamins and minerals do can be confusing. I have read enough articles now that I have an alphabet swimming in my head. But, I think I can break it down to make it simpler to understand what exactly we need.
  Micronutrients play a huge role in the body.Vitamins and minerals are often called micronutrients because your body needs only tiny amounts of them. Yet failing to get even those small quantities virtually guarantees disease. A few examples of diseases that can result from vitamin deficiencies:Scurvy. Old-time sailors learned that living for months without fresh fruits or vegetables—the main sources of vitamin C—causes the bleeding gums and listlessness of scurvy.Blindness. In some developing countries, people still become blind from vitamin A deficiency.Rickets. A deficiency in vitamin D can cause rickets, a condition marked by soft, weak bones that can lead to skeletal deformities such as bowed legs. Partly to combat rickets, the U.S. has fortified milk with vitamin D since the 1930s.Just as a lack of key micronutrients can cause substantial harm to your body, getting sufficient quantities can provide a substantial benefit. Some examples of these benefits:Strong bones. A combination of calcium, vitamin D, vitamin K, magnesium, and phosphorus protects your bones against fractures.Prevents birth defects. Taking folic acid supplements early in pregnancy helps prevent brain and spinal birth defects in offspring.Healthy teeth. The mineral fluoride not only helps bone formation but also keeps dental cavities from starting or worsening.
  I really didn't know the real difference between vitamins and minerals. Vitamins are organic and can be broken down by heat, air, or acid. Minerals are inorganic and hold on to their chemical structure.So why does this matter? It is tougher to get vitamins from food and other sources into your body because cooking, storage, and simple exposure to air can inactivate these more fragile compounds.
  You know the warning labels saying don't take certain medications with others because they can interact with each other? Well, many micronutrients interact this way too. Vitamin D enables your body to pick up calcium from food passing through your digestive tract rather than harvesting it from your bones. Vitamin C helps you absorb iron.The interaction of micronutrients isn’t always positive, however. For example, vitamin C blocks your body’s ability to assimilate the essential mineral copper. And even a minor overload of the mineral manganese can worsen iron deficiency.
  Water-soluble vitamins are absorbed directly into the bloodstream as food is broken down during digestion or as a supplement dissolves and because much of your body consists of water, many of the water-soluble vitamins circulate easily in your body. Although water-soluble vitamins have many tasks in the body, one of the most important is helping to free the energy found in the food you eat. Some water-soluble vitamins can stay in the body for long periods of time. You probably have several years’ supply of vitamin B12 in your liver! Generally, though, water-soluble vitamins should be replenished every few days.Just be aware that there is a small risk that consuming large amounts of some of these micronutrients through supplements may be quite harmful. For example, very high doses can damage nerves, causing numbness and muscle weakness.
  Fat-soluble vitamins are different. Instead of easily moving into the bloodstream like most water-soluble vitamins, many fat-soluble vitamins travel through the body only when assisted by proteins that act as carriers. Food containing fat-soluble vitamins is digested by stomach acid and then travels to the small intestine, where it is digested further. Bile is needed for the absorption of fat-soluble vitamins. In most cases, fat-soluble vitamins must be coupled with a protein in order to travel through the body.These vitamins are used throughout the body, but excesses are stored in the liver and fat within your body and release them as needed.To some extent, you can think of these vitamins as time-release micronutrients. But it it's important to remember because fat-soluble vitamins are stored in your body for long periods, toxic levels can build up. This is most likely to happen if you take supplements. It’s very rare to get too much of a vitamin just from food.
  One of the key tasks of minerals is to maintain the proper balance of water in the body. Sodium, chloride, and potassium take the lead in doing this. Three other major minerals—calcium, phosphorus, and magnesium—are important for healthy bones. Sulfur helps stabilize protein structures, including some of those that make up hair, skin, and nails. Having too much of one major mineral can result in a deficiency of another. These sorts of imbalances are usually caused by overloads from supplements, not food sources. Here are two examples:Salt overload. Calcium binds with excess sodium in the body and is excreted when the body senses that sodium levels must be lowered. That means that if you ingest too much sodium through table salt or processed foods, you could end up losing needed calcium as your body rids itself of the surplus sodium.Excess phosphorus. Likewise, too much phosphorus can hamper your ability to absorb magnesium.Trace minerals carry out a several different tasks. Examples? Okay.....Iron is best known for pushing oxygen around the body. Just like Fluoride strengthens bones and wards off tooth decay.Zinc helps blood clot, is essential for taste and smell, and bolsters the immune response.Copper helps form several enzymes, one of which assists with iron metabolism and the creation of hemoglobin, which carries oxygen in the blood.The other trace minerals perform equally vital jobs, such as helping to block damage to body cells and forming parts of key enzymes or enhancing their activity. A minor overload of manganese can exacerbate iron deficiency. Having too little can also cause problems.When the body has too little iodine, thyroid hormone production slows, causing sluggishness and WEIGHT GAIN as well as other health concerns. The problem worsens if the body also has too little selenium.The difference between “just enough” and “too much” of the trace minerals is often tiny. Generally, food is a safe source of trace minerals, but if you take supplements, it’s important to make sure you’re not exceeding safe levels.
  Antioxidant is a catchall term for any compound that can counteract unstable molecules such as free radicals that damage DNA, cell membranes, and other parts of cells.Your body cells naturally produce plenty of antioxidants to put on patrol. The foods you eat—and, perhaps, some of the supplements you take—are another source of antioxidant compounds. Carotenoids (such as lycopene in tomatoes and lutein in kale) and flavonoids (such as anthocyanins in blueberries, quercetin in apples and onions, and catechins in green tea) are antioxidants. The vitamins C and E and the mineral selenium also have antioxidant properties.
  Free radicals are a natural byproduct of energy metabolism and are also generated by ultraviolet rays, tobacco smoke, and air pollution. They lack a full complement of electrons, which makes them unstable, so they steal electrons from other molecules, damaging those molecules in the process.Free radicals have a well-deserved reputation for causing cellular damage. But they can be helpful, too. When immune system cells muster to fight intruders, the oxygen they use spins off an army of free radicals that destroys viruses, bacteria, and damaged body cells in an oxidative burst. Vitamin C can then disarm the free radicals.
  Antioxidants are able to neutralize free radicals by giving up some of their own electrons. When a vitamin C or E molecule makes this sacrifice, it may allow a crucial protein, gene, or cell membrane to escape damage. This helps break a chain reaction that can affect many other cells.It is important to recognize that the term “antioxidant” reflects a chemical property rather than a specific nutritional property.
  Articles and advertisements have touted antioxidants as a way to help slow aging, fend off heart disease, improve flagging vision, and curb cancer. But, results from randomized controlled tests have failed to back up many of these claims. The bottom line? Eating a healthy diet is the best way to get the vitamins and minerals you need......however here are some numbers to look at. You can take individual vitamins to boost the specific levels you are lacking or be like most Americans and pop a multivitamin.
But for those curious....here are some charts for you!