Tag Archives: protein

Signs That You’re Getting Too Much Protein

Protein. What could be wrong with protein? The word itself comes from the Greek “proteos” meaning the “first one” or “most important one.” Our life takes place in proteins! We store information in proteins! When we learn something, it involves changes in our proteins! We pass along our genes to the next generation by way of proteins. In fact, it seems that whenever we ask the question, “What makes this miraculous life changing event possible?” the answer invariably comes back, “Proteins” So we should get as much protein as we can. Right? Wrong.

Protein Facts
According to the Institutes of Medicine, the average adult should be getting about 0.8 grams of protein per kilogram of bodyweight daily. This translates to about 46 grams per day for women and 56 for men. However, the latest report from the Department of Agriculture reveals that we are getting much more than that. Most recent statistics show that American women ages 20 and above get 68 grams of protein per day, while males of the same age get a whopping 98.9 grams.

Cooking eggs

What’s Wrong With Too Much Protein?
Of course protein is an essential part of our diet. It helps us to repair and build cells. We’ve always been taught the value of a high protein breakfast to keep us from unhealthy snacking throughout the day, and a new analysis reveals that high protein diets can lead to lower risk of stroke. However, it seems there can be too much of a good thing.

Marion Nestle, Ph.D, MPH and professor of Nutrition at NYU says, “Because Americans consume so much protein, and there is plenty in foods from both plant and animal sources, and there is no evidence of protein deficiency in the U.S. population, protein is a non-issue. Why make it into one? The only reason for doing so is marketing. Protein used as a marketing tool is about marketing, not health. The advantage for marketing purposes of protein over fat and carbohydrates is that it’s a positive message, not negative. Marketers don’t have to do anything other than mention protein to make people think it’s a health food.” However, although as Nestle points out, much of the research is “uncertain,” there are a few proven ill effects of two much protein.

Kidney Problems
Because kidneys are responsible fro filtering out waste products of digested protein, it is not surprising that high protein diets may put a strain on these organs. According to a 2003 study, this damage was noticeable only among people in the early kidney disease stages. The lack of significant symptom make it particularly dangerous, as noted by WebMD.

Weight gain

Weight Gain
If you’re upping the protein without cutting back on other things in your diet, you may notice the pounds packing on. A 2012 study showed that the weight gained by individuals assigned a high protein diet was no different than those assigned to a low protein one when the groups overate. However, as Time reported the gain in the high protein consumers was mostly due to lean body mass rather than fat.

Dehydration
Blood urea nitrogen is one of the waste products manufactured by the kidneys during the filtering process. Levels of blood urea nitrogen are used by physicians to evaluate function of the kidneys and are also a measure of a person’s hydration levels. A 2002 study reported an indirect relationship between hydration and protein intake. Monica Reinagel, MS, LDN, CNS says this is because the body needs more water in order to rid itself of the extra nitrogen. However, she allows that dehydration is not a reason to avoid increased protein intake, as long as it is accompanied by an increase in water intake.

Are you getting too much protein? Noticing the symptoms? Let us know what you think.

The Benefits of Keratin for Hair and Nails

Portrait of woman

It is true that women will go to great lengths to achieve great lengths. There is little a woman won’t do in the pursuit of longer hair, nails, and lashes. She will glue, she will paint, she will invest, she will supplement, she will extend, she will photoshop. She will fight tooth and nail for nice teeth and strong nails, and she knows the value of a strong ally. Keratin is one of the toughest forms of biological mater. It gives the horse its hooves and the rhinoceros its horns. Why not use it to give you an extra edge?

What is Keratin?
Keratinocytes are living cells found in the skin that produce a protective layer that provides flexibility and strength and helps to keep water and other materials from getting to the skin. Keratin is the tough protein strand that provides these keratinocytes with their strength.

Keratin is found primarily in the skin, hair, tooth enamel and hair, and plays a role in protecting these body parts against harmful environmental factors. They allow hair and skin to be flexible and make nails, tooth enamel, and hooves of animals hard and strong.

Vegetables

Keratin Deficiency
Individuals with a keratin deficiency tend to experience slow hair growth, and the hair they already possess is usually weak and brittle. Lack of keratin may also cause weakness and discoloration of fingernails. While there are topical keratin treatments, the best sources for keratin, as is usually the case, are edible.

Fruits and Vegetables
Proteins from vegetable sources are absorbed in the body with the help of Vitamin C. This vitamin is also the basic building block of keratin. Peppers and Brussels sprouts are both rich in vitamin C, as are citrus fruits such as oranges and limes.
Biotin, or vitamin B7, is also a foundation for keratin building and plays a large role in the metabolism of proteins. Onions, cauliflower, and broccoli all have high concentrations of B7. Whole grains are another food source which encourages keratin generation.

Dairy

Meat and Dairy
Low fat dairy products contain amino acids that boost keratin production. Low-fat cheese, yogurt, and milk, will give your body a boost of keratin, as will meat. Fish, poultry, lean meats, animal liver and kidney are all protein rich meats that help to produce keratin.

Other Sources
There are also certain vitamins and minerals that are important for generation of keratin. Because of the high concentration of the protein found in sulfur, sulfur rich foods such as eggs, dried beans, kale and soybeans can all play a significant role in keratin development, as can beans, almonds and walnuts. Gelatin is a another food associated with increased keratin production, and can be found in frosted cereal, fruits jams, molded fruit salads and certain yogurts.

What do you think of keratin? Do you use it to your benefit? Let us know!

Remember To Enjoy Meals With Lean Protein

The word protein comes from the Greek word ‘protas,’ which means ‘of primary importance’ because of its fundamental ability to sustain life. Protein is needed for muscle and tissue growth and repair, pH regulation and providing the body with energy, along with a laundry list of other great things, like boosting immune functions and controlling metabolism. So, bring on the beef, right? At a whopping 51 grams of protein per 6 oz., broiled tri-tip sirloin looks like a pretty good contender for getting your daily protein RDA, matched only by deer meat. So what’s the problem? These items also tend to be high in fat, calories, and cholesterol.

But fear not! These hefty and somewhat dubious specimens are not your only options! Choosing the right cuts of poultry, fish, and meat with the right dairy and a balance of starch and vegetables can help you keep your precious health and gorgeous physique. So are you ready to be a lean mean protein machine? Dig in!

bison tenderloin Bison
Move over grass-fed beef, here comes the bison. Bison has fewer calories and half the fat of red meat. While, according to the USDA, a 90% lean burger averages 10 grams of fat, a buffalo burger of similar size weighs in at 2 grams of fat and 24 grams of protein. Plus, you will earn a full daily allowance of Vitamin B-12 to boost energy and put the kibosh on insulin resistance and formation of fat cells. Additionally, bison is grass-fed , so you can chow down without the fear of hormones and pollutants.

Ostrich
Although technically classified as red meat and similar in taste to beef, this rising star of the protein world has less fat than chicken or turkey. One four oz. burger has almost 39 grams of the muscle builder with only 6 grams of fat. You’ll also get 200% of the daily allowance of B-12 as well as choline, a nutrient essential for fat loss.

Canned Tuna
Now here’s an affordable alternative! With 3 oz providing 16 grams of protein, canned tuna is one of the best fish for keeping fit. According to a study in the Journal of Lipid Research, omega-3 fatty acids have the ability to shut down abdominal fat genes. Worried about mercury levels? In most cases, the leaner and larger the fish, the higher the mercury, with bluefin and albacore among the most toxic. However, canned light tuna comes from the smallest fish and their mercury level is relatively low and up to 12 oz., according to FDA guidelines, can be safely eaten each week.

spinach Spinach
Don’t let the limp leaves fool ya! Spinach can pack a punch that can play with the big boys. One-half cup has almost as much protein as a hard-boiled egg with close to half the calories. It’s also a great source Vitamins A and C, folates, and antioxidants. Make sure you steam this protein producer to retain all its great vitamins and make it easier for the body to absorb its high calcium content. Pile it on soups, sandwiches, and pasta for extra nutrition with no added guilt. FYI: Spinach is among the 10 green vegetables healthier than kale.

Sun Dried Tomatoes
Ooh la la! Lean protein goes gourmet. With 6 grams of protein and 7 grams of fiber, sun dried tomatoes are great for pizza, salads, and pasta. They’re also packed with lycopene to reduce rush of lung, prostate, skin and stomach cancer.

Feel free to weigh in on your choices for lean proteins. We love to hear from you.