If I asked you, “Why do we eat protein?” I’m wondering what you would answer.

One of the most common answers is, “For energy.”

How about this protein question, “Does it matter which sources of protein we eat to get maximum protein nutritional value?”

Most people would answer that gram for gram all protein sources are the same.

While it is somewhat true that protein provides energy, it is not the main reason why our bodies require protein.

And, all protein sources are not the same when it comes to their nutritional and usable benefits.

Let’s look more closely at protein so you understand the correct answers to these protein questions.

Your body is built of protein.

Protein makes up your organs, bones, tendons, ligaments and blood. It also makes up many of your hormones (insulin, growth hormone), immune system, neurotransmitters and all of the enzymes of metabolism, digestion and detoxification.

In other words, it plays a huge role.

Because of the acts of daily living, proteins break down.

They need to be repaired or replaced so that all the structures they comprise stay healthy and functional.

That’s why getting enough daily high quality dietary protein is essential. So, protein is a key nutrient for both recovery and longevity.

If you’re working on increasing your fitness, your needs for quality protein increases so that you’ll be able to support your structure as you increase your workload. If you don’t do this, you’ll likely feel less energetic, experience irritability and poor sleep, and perhaps injure yourself or feel ill.

Protein is a complex structure made up of smaller units called amino acids.

There are 22 different ones in nature that are used in your body to make protein. Only eight of them must be in your diet on a daily basis.

So when it comes to making proteins, you can’t make them without the 8 essential amino acids.

They are called “essential” because your body cannot make them and must get them from food. Eat enough of these eight essential amino acids and your body can make all of the other proteins it needs.

Therefore, a protein’s quality is attributed to the amount and proportion of these eight essential amino acids.

For instance, animal proteins have all of the essential amino acids and vegetable proteins are often missing one or more of them.

In order to make sure you are getting enough protein to maintain your body in an optimum state, make sure you don’t fall into one of these two groups.

1. People who are not eating enough quality protein. This can be due to a lack of accurate information about which foods have high quality protein.

If you are a vegan and don’t eat animal protein, make sure to learn what your best sources of high quality protein are. Also, many dieters who cut calories are likely not eating enough high quality protein.

2. People who cannot digest protein fully, so it does not enter their bodies. Protein digestion begins in the stomach with an enzyme called pepsin. Pepsin only works if the pH (acidity) of the stomach is very low, between 1-2. If the pH of your stomach is too high (from taking antacids or other medications for instance), your protein digestion will be compromised.

So, you may be eating enough protein but not digesting or absorbing it.

Now let’s say that you ARE eating enough protein and you ARE absorbing it. What happens next?

One of two things will happen. Either the amino acids are used by your body to make protein, OR your body uses the amino acids for energy.

What determines whether the amino acids from your diet go down the “make protein” or “make energy” pathway? The answer to this question was only recently discovered.

The route that a dietary protein takes is determined by the ratio and amounts of the eight essential amino acids in that protein.

If the makeup of a protein has a ratio of essential amino acids that is correct to what your body needs, that will be a “quality protein.” If it is missing certain of the essential amino acids, or if they are in an improper ratio, it is considered a lesser quality protein.

Nutritionists measure the quality of a protein using an index called NNU or Net Nitrogen Utilization. Of the three major food groups, proteins, fats and carbohydrates, only proteins have nitrogen.

Scientists can measure how many grams of nitrogen go in the body when a certain amount of protein is eaten and then they collect the urine and stool to measure how much nitrogen came out.

What didn’t come out is what the body used to make its own proteins. That’s the NNU of that food.

Here are some examples of the NNU in foods you commonly eat:

Beef, poultry, fish and eggs have an average NNU of 32%.

This means that if you ate a can of tuna with 28 grams of protein, the actual amount of that protein that your body could use would be 32% of that or about 9-10 grams.

For dairy products and soy products the NNU is much lower at 17%. Remember when looking at the NNU you are measuring the quality factor of the protein.

Vegetables and nuts have much lower NNUs (under 10%). This is why it is more challenging to get adequate protein if you’re a vegetarian or vegan, since the NNU quality of those proteins is lower.

As active women you must get enough high quality protein in your diet.

You need enough quality protein to keep up with your body needs, and then some if you’re looking to improve performance and not break down.

Use this information to keep enhancing the quality of your protein intake so that you can improve performance and optimize your health.

If you feel you are eating enough quality protein and yet feel you are not digesting or absorbing it properly, seek the advice of a qualified health professional.

Keep the protein coming, and keep it of the highest quality possible!

shelli

“The world has the habit of making room for the man whose actions show that he knows where he is going.”

- Napoleon Hill

While I’m no Napoleon Hill, I do believe that you can’t possibly get to where you’re going if you don’t know where that is!

And in setting a course of action or choosing a goal, you do need to prioritize your actions.

When you look at that statement more closely, it also means that some things in your life will need less of a focus and some things will need more focus. And some things will need to be eliminated altogether because there’s only so much time and energy in a day!

As an example, let’s say you’ve decided to pay more attention to eating in a healthier and more nutritious way. That’s your number one goal.

So maybe you need to do some reading to educate yourself on what that really means.

Maybe you’ll consult with a nutritionist, shop at different stores, make time to go to a farmer’s market, or do more cooking and food preparation than you’re used to.

All of that will take time, so you’ll need to make adjustments in your schedule.

In creating your new schedule you’ll ask yourself what can I take out of my schedule and what will I need to put into my schedule to reach my goal of a healthier and more nutritious diet.

Take out a sheet of paper and start brainstorming.

Follow this two step process. First identify the goal. Then create the space for the action steps needed to reach your goal.

1. My goal is to ______________________________.

2. I can take out _________________________ and ____________________ to create time and space.

For example:

1. My goal is to eat in a healthier and more nutritious way.

I can take out snacking on junky fast food and I can make time at home to prepare healthy snacks and carry them with me.

2. My goal is to exercise more.

I can take out watching television after dinner so that I can make room for taking a walk instead.

3. My goal is to get more and better sleep.

I can shut off the computer a few hours before bedtime to make room for creating bedtime rituals that will allow me to sleep better.

This may seem overly simplistic, but give it a try.

It’s helpful whether your goals are off track and you need to get them back on track, or if you want to start moving in a new direction.

This give-and-take exercise really gets you thinking about how you’ll better manage your time, and the actions you actually need to take in order to reach your goals.

Let me know how this works for you!

shelli

During an outing with a friend last weekend, he started telling me that one of his neighbors has this fantastic plant growing in his yard.

He said, “It’s a new kind of plant that grows a sweetener. Have you heard of it?”

His use of the word “new” threw me off. I started thinking wow, a “new” sweetener, what could that be that I hadn’t heard of?

Turns out he was talking about stevia, which was news to him but a sweetener I’ve known about since the mid 90’s.

That made me realize that everyone finds out about things in their own time and that it would be useful to pass along some sweet stevia information.

Stevia is a plant whose leaves contain compounds that are more than 200 times sweeter than table sugar.

Stevia has no calories.

Because of its intense sweetness, a little goes a long way. Often, only a few drops of stevia liquid is what you’ll need to create a pleasant sweet taste.

You might know that the FDA claimed that it had concerns about stevia’s safety and would not allow it to be called a sweetener. Stevia had to be labeled a “dietary supplement.” Remember that the FDA does not always act (even though it’s supposed to) in our best interests.

In Japan, for instance, they have been using stevia in their foods since the 1970s without questioning its safety. If you want to do your own research, you’ll find many studies that show high doses of stevia to be non-toxic.

Interestingly, the FDA’s attitude changed when Coke and Pepsi approached them and asked for permission to use stevia extract as a sweetener.

As I’ve said in previous articles, follow the money trail when it comes to what the FDA does and does not approve of.

Stevia has been available in the U.S. since the mid to late 1990s. It gained popularity with people who wanted to take a more natural, healthy approach to sugar consumption.

In 2008 Coke and Pepsi got the okay from the FDA to begin adding it to their drinks.

This has taken both interest and usage of stevia to a whole new level. Soon you’ll find it as a sweetener in a wide variety of foods, drinks, nutrition bars, and other products.

A number of companies sell stevia extracts. Quality does vary. Some may have a bitter aftertaste.

When you find a liquid brand that you like, try using 3 or 4 drops in your tea or water and see what you think.

You can add it to coffee or make homemade lemonade.

It’s also available as a powder, though I find using liquid stevia much easier.

Enjoy this plant-based, healthy sweetener and you might end up planting a bush in your own backyard!

Would you survive longer on a diet of just water OR on a diet of water and refined sugar?

The answer: You would survive longer on just water.

Sound unlikely?

How can sugar be worse than nothing? Good question, keep reading!

Plainly put, refined sugar is an anti-nutrient.

It starts out as sugar cane. It then goes through a refining process that destroys all of its enzymes, fiber, vitamins and minerals.

What’s left?  EMPTY CALORIES!

The problem is that your body needs the enzymes, fiber, vitamins and minerals that were taken out in the refining process in order to metabolize sugar and use it as energy.

So instead, it takes those nutrients from your own body. Take away message is that sugar drains vital nutrients from your body.

Some other things about sugar to consider:
Sugar creates false hunger. You overeat as a result of the insulin rush and then ensuing plummet in your blood sugar levels.  This means a constant struggle with your weight in which you never seem to achieve your ideal size.

Sugar promotes aging because insulin levels are consistently elevated as a result of eating too much sugar. Sugar has even been dubbed the negative fountain of youth.

Sugar weakens your bones, making you vulnerable to osteoporosis, and weakens your teeth, making you vulnerable to cavities (both due to the calcium being pulled from your bones and teeth in order for your body to process sugar).

Sugar in excess is stored as fat. After your liver has no more room to store it, sugar is converted to fat and deposited on your belly, thighs, hips and the backs of your arms.

Sugar can impair brain function as a result of depleted B-vitamin production.

Metabolizing all those empty sugar calories takes its toll!
If you’re still not convinced of the sugar’s detriments, here are more ailments linked to its overconsumption: varicose veins, constipation, hormonal imbalances, ADD and ADHD, increased emotional instability, depressed immune system, increased risk of cancer and degenerative diseases.

The average modern person consumes 46 teaspoons of sugar every day. That comes out to roughly 175 pounds of sugar each year.

And it’s no wonder. The sugar industry is big business. They’ll add sugar to any product that they can.

Go through the foods in your cupboards and you’ll see that sugar has been added to everything from ketchup to crackers, oatmeal, peanut butter and even so called healthy items like energy bars.

What choices do you have?

You determine the foods that you eat and the foods that you avoid.

While many other foods offer you caloric energy PLUS some nutritional benefit, sugar doesn’t. Sugar is simply caloric energy with a habit forming taste, and a plethora of health risks.

Use your judgment wisely and limit your sugar consumption. Enjoy the benefits of living a low sugar lifestyle!

While you’re looking at labels for sugar content, the following names all describe refined sugar:
Sucrose
High fructose corn syrup
Fructose
Lactose
Organic sugar
Maltose
Dextrose
Glucose

B-complex vitamins are essential to both your mental and physical health.

B-complex vitamins consist of 11 related nutrients. They work in many different ways.

Some influence the activity of our genes and some work on a biochemical level to help make neurotransmitters or to regulate our blood sugar levels.

Some health benefits of the B vitamins:

Folic acid, for instance, which is one of the 11 nutrients, helps repair damaged genes, which slows the aging process.

In cardiovascular disease taking B vitamins slowed the thickening of blood vessel walls.

Since the 1940’s B-complex vitamins have been known as anti-stress nutrients.

They improve overall mood and perception. B6 is needed to make serotonin, a neurotransmitter with antidepressant benefits.

B vitamins also play a role in maintaining normal blood sugar levels.

Are you getting enough B vitamins?

Foods high in vitamin B are extremely varied because the vitamin is a complex.

This means there are several distinct vitamins that can be called vitamin B. These are typically referred to by number (B12, B6).

Foods high in vitamin B are necessary for a healthy metabolism, healthy skin, muscle function, nervous system function and cell production.

Here are some ideas on where to get B vitamins in your food.

Vitamin B12

Foods high in vitamin B12 come from animal products, such as fish, poultry, milk, eggs and meat. Fortified foods, such as cereals, may also contain large amounts of vitamin B12.

Vitamin B6

Many different foods are high in vitamin B6, including beans, poultry, meat, fish and even some vegetables and fruits. Potatoes, bananas, spinach, and avocado are all high in vitamin B6.

Vitamin B1

Vitamin B1 or thiamine, can be found in many different foods in relatively low concentrations, with yeast and pork having the highest concentrations. Other foods high in vitamin B1 include oatmeal, brown rice, flax, kale, oranges, liver and eggs.

Vitamin B5

Vitamin B5, also known as pantothenic acid, is found in a variety of foods, with the highest concentrations found in mushrooms and cauliflower. Other foods high in vitamin B5 include broccoli, turnip greens, tomato, sunflower seeds, yogurt, squash and eggs.

Vitamin B2

Riboflavin, or vitamin B2, can be found abundantly in mushrooms, liver, and spinach. Other good sources of vitamin B2 include asparagus, romaine lettuce, chard, broccoli, greens, eggs, yogurt and milk.
So remember to get your B’s now that you know your ABC’s!

I get asked almost every day, “Should I believe all the marketing information about Acai berries? What do you think about Acai berries?”

Many people are calling it a “wonder cure.”

No matter what ails you, or even if you’re in great health, you’re being told that Acai is your key to optimal health and longevity.

Do not believe all that you hear and read and do not be so quick to jump on the Acai berry bandwagon.

Yes, even if you heard about it on Oprah! Buyer beware.

Acai berries are great, that’s not the issue.

But Acai drinks and other Acai products are loaded with sugar – natural and otherwise.

Remember, we’re looking to reduce our sugar intake and regulate our sweet tooth!

Most people have a difficult time cutting back their sugar intake.

The average American consumes a whopping 160 pounds per year. A healthy human body can’t process more than 10 or 15 pounds annually. Pretty startling fact!

Acai products are marketed as super-antioxidants. However, when it comes to antioxidant content, CINNAMON is much higher. Cinnamon costs only pennies at your local grocery store, so Acai product marketers won’t be sharing that fact with you anytime soon.

Acai products do contain a small amount of anthocyanidins. These are natural substances that aid your cardiovascular system.

Want that substance in large amounts for pennies??? Eat a big organic salad!

See what I’m getting at here?

Neither cinnamon nor anthocyanidins is a “wonder cure.” Neither are Acai berries.

The “wonder cure” is abandoning any addictive habits (like consuming too much sugar) and eating a varied diet of fruits, vegetables, and other healthy and whole foods.

Paying attention to proper wholesome nutrition throughout your life will serve you much better than thinking there’s a magic bullet or wonder cure!

shelli

Most people today live on a diet that’s overcooked and overprocessed!

Their diet includes too much coffee, sugar, junk food and chocolate.

On top of that our environment is more toxic than ever.

Add in a lack of exercise and sleep and an abundance of stress, and this way of “modern living” isn’t much of a way to LIVE at all.

If you’re nutritionally depleted you’ll suffer from low energy, a weak immune system, and leave yourself exposed to many diseases.

Nutrition builds every cell, every organ and every chemical in your body.

So it’s vital that you examine your nutritional choices to make sure to get enough of the essential nutrients that will give you vitality and strength, protect you from disease and if you do get sick will aid in recovery.

Let’s start at the beginning of the alphabet!

Vitamin A. This vitamin is essential for better vision and healthy skin. Halibut is a great source of vitamin A.

Vitamin B12. This B vitamin increases your energy and protects your nerves. Eating meat, grass-fed of course, is a good source of B12.

Vitamin C boosts your immunity and reduces stress. Enjoy oranges and feel the difference.

Vitamin E. Vitamin E fights free radicals and protects cells. Eggs are a good source.

Some other ideas:

Vitamin C: use lemon and rose hips.

Vitamin E: Palm fruit is a nutritionally dense food source of vitamin E.

It’s hard to meet anyone who doesn’t need better nutrition, myself included.

In making certain you are getting what you need to stay healthy, it’s important to include a variety of foods, of all different types and of all different colors.

Using the alphabet and knowing your nutritional ABC’s is a great place to start!

shelli