When It Comes to Eating Protein, Timing is Everything.

Are you looking to get more protein in your diet?  According to the market researchers, the NPD Group, you are.  In their latest report, over 50 percent of the adults surveyed state that they are looking to add more protein to their diet, yet the majority of them admit that they don’t know how much they should be consuming daily. 

You need protein daily to provide strength and flexibly to your muscles, tissues, skin, and the overall ongoing maintenance of your body.  However, a little can go a long way.  According to the Recommended Dietary Allowance (RDA), men need about 56 grams and women need about 46 grams, on average, each day.

Source:  CDC

To put this amount in perspective, 6 ounces of meat, fish, and/or poultry, which is the equivalent to two decks of playing cards, will provide about 50 grams of protein. 

However, some folks would benefit with more, according to Stefan Pasiakos, Ph.D., a Nutritional Physiologist at the US Army Research Institute of Environmental Medicine in Natick, Massachusetts.   “Older adults, physically active individuals, and overweight and obese adults attempting weight loss would benefit by consuming twice the amount of protein suggested in the RDA to preserve lean muscle mass,” claims Pasiakos.  This is especially important for older adults as we all are naturally losing lean muscle tissue with each birthday.

Even more importantly, when it comes to consuming dietary protein, timing is everything. Research suggests that it is not just the amount of protein that you consume that is important, but also when you eat it during the day.  Enjoying adequate amounts of protein at each meal has been shown to increase satiety, or that feeling of fullness, as well as maximize your body’s ability to repair and build new lean muscle.  Unfortunately, while many Americans are consuming adequate amounts of protein daily, they are typically consuming the majority of it at dinner.

To reap all of the benefits protein has to offer, you should distribute your protein intake more evenly throughout the day, according to Pasiakos.  Each meal should contain 20 to 30 grams of a high quality protein, such as lean meat, fish, poultry, eggs, and/or dairy to stimulate the synthesis of new muscle protein throughout the day, claims Pasiakos.  The chart below shows how robust these foods are when it comes to providing protein:

Now here comes the dietary dilemma. According to the nutrition guidance associated with the United States Department of Agriculture’s, MyPlate, most adults should be consuming only about 6 ounces of foods from the protein group daily. Limiting the amount of servings from this group daily is recommended to help keep heart-unhealthy saturated fat at bay. An excessive amount of dietary saturated fat can increase the “bad” LDL cholesterol in your blood, and therefore, your risk of heart disease.

So, consider: (1) spreading your daily allotment of 6 ounces from the protein group among your three meals, and (2) make sure that you are also consuming protein-rich lean dairy with your meals to beef up your protein intake to ideally 20 to 30 grams at each meal. 

Satiety and muscle mass aside, increasing your consumption of dairy foods will also provide your body with calcium, potassium, and possibly vitamin D -- three nutrients that Americans are also falling short of in their diet.  A serving is a cup of milk or yogurt or about 1.5 to 2 ounces of reduced-fat cheese, each of which provides about 8 grams of protein, which is actually a tad more than the 7 grams found in an ounce of lean meat, fish, or poultry. While it’s recommended to consume 3 servings of lean dairy daily, most adults are consuming only about half that amount.

Here are some ways to healthfully spread out your daily protein intake so that you are consuming about 20 to 30 grams of protein at each meal.

At breakfast, enjoy a cheese and veggie omelet using 1 egg and 2 egg whites, leftover veggies, and a slice of reduced-fat cheese.  Or, top a Greek yogurt with fruit and a whole grain cereal and swap the cream in your coffee with low fat milk for a morning java with more protein and less fat.

At lunch, pile a slice or two of reduced-fat cheese onto your lunchtime sandwich. Heart-healthy turkey, chicken, tuna, and roast beef are lean protein sandwich fillers that blend well with cheese.

After your balanced dinner, enjoy a container of your favorite nonfat yogurt topped with berries for dessert.

Be well, JSB

Follow me on Twitter:  @JoanSalgeBlake

Forget About Superfoods. Try Retro Eating.

Source:  MyRecipes

Over the years, I have conducted over 1,000 media interviews on a vast variety of nutrition topics.  I always get a chuckle out of journalists who ask me which new superfood will I be carting home this season from the supermarket. (No pun intended.)   

My response is always the same.  Asking me which fruit or vegetable is the brightest and best within the produce family is like asking a mother of a brood of kids which one is the “cream of the crop.”   Healthy fruits, veggies, whole grains, and nuts all have super qualities so aren’t we really splitting hairs here?  Do we really need to be eating the latest trendy beet juice, coconut water, chia seeds, and quinoa, to be healthy?  In addition to being challenging to find on the grocery store shelves, these superfoods can also be a financial challenge to your food budget.

Believe it or not, many of the foods that you ate growing up are not only super but also affordable when it comes to good nutrition.  I like to call it “Retro Eating,” or noshing on nostalgic foods now for good health in the future. 

Here of my favorites:

Peanuts: 

These babies are an excellent source of the antioxidant, vitamin E, and niacin, a B vitamin, both of which may help reduce cognitive decline as you age.    Buy the peanuts in their shells to help you keep to a reasonable serving amount.  By having to shell them yourself, you will be more mindful of consuming only an one-source serving, which is about 28 peanuts. 

Eggs:
For the money, you can’t beat eggs as a good source of protein, vitamin D, and choline, a compound that is needed for healthy cells and nerves.  The latest research also suggests that consuming up to an egg daily will not increase blood cholesterol levels or the risk of heart disease in healthy people.   Here are over 20 healthy ways to enjoy eggs.
 




Baked Potatoes:

 

Spuds are making a comeback on the plates of Americans, which is good news as they are an unbelievably rich source of potassium, a mineral that can help lower high blood pressure, not to mention vitamin C.   At about 100 calories per potato, stuff them with veggies and low fat cheese for hearty meal.

Grape Juice:

Grapes and their juice are rich in the phytochemical class of polyphenols, called flavonoids.  The phytochemcials have been shown to act as an antioxidant and anti-inflammatory in the body and possibly lower your risk of certain cancers and heart disease.  In fact, grape juice contains resveratrol, the touted substance also in red wine that may protect your heart.  Buy the variety with vitamin C added and start your day with a glass to protect your heart.

Here's to good health.

Be well, Joan

                                                    
                          Follow me on Twitter:  @JoanSalgeBlake

Natural Help for Hyperhidrosis

Hyperhidrosis

Hyperhidrosis is excessive sweating of the body. The excessive sweating experienced with hyperhidrosis far exceeds normal sweating. In some people who have hyperhidrosis, the sweat literally drips off their hands. In a normal person, when their body temperature rises, the nervous system automatically triggers the sweat glands. But for those who have hyperhidrosis, the sweat glands become overactive and call for more perspiration even when the nervous system is not triggered.

Symptoms

Hyperhidrosis usually affects the palms of the hands, soles of the feet and underarms.

• Over sweating that disrupts your daily routine (Wetness)
• Night sweats that occur for no apparent reason
• Fungal Infections (Such as ringworm or warts)
• Rashes (Such as eczema)
• Depression, social and emotional effects (Having clammy or dripping hands and perspiration-soaked clothes can be embarrassing.)

Causes:

• Genetic/Hereditary
• Certain medications and substance abuse
• Menopause/hot flashes
• Glucose control disorder/Low blood sugar
• Hyperthyroidism/Overactive thyroid
• Some types of cancer
• Heart attack
• Infectious diseases (Such Tuberculosis)
• Parkinson Disease
• Stroke

Natural Help:

Diet

Consider your food intake. Avoid foods that promote sweating and offer hot and warm properties.

• Some typical food thermal properties to avoid:
• Warm: Chicken, raspberries, lamb, shrimp, garlic, coffee, cuttlefish, green onion, guava, organ meats, rosemary, seeds and nuts, wine.
• Hot: Black pepper, black cumin, cinnamon, ginger, green pepper, red pepper beef, nutmeg, mustard, curry.
• Read more about it here

Burdock

• Burdock can direct the body to eliminate fluids in other ways such as urinating instead of through the sweat glands. Use the tincture over the tea because of its bitter taste. Using this in excess can have a mild laxative effect, so follow tincture instructions for daily use.

Magnesium

• Magnesium deficiency can cause excessive sweating. Take up to 400mg of magnesium twice a day. This should help control excessive sweating within 1-2 weeks. Discontinue after 4 weeks, if the magnesium does not help, as it is not a deficiency that is causing your excessive sweating.

Sage Herb

Sage’s constituents have a normalizing effect on both the sweat glands and the nervous system. Sage can also strengthen the body's metabolism and glandular function. Sage can control night sweats and excessive perspiration. Results should show within 2-3 weeks.

• Sage Tea: Fresh sage is more potent than dry, so use fresh whenever possible.
• 1 tablespoon fresh sage leaf or 1 teaspoon dried sage
• 8-10oz  water
• Pour boiling water over sage, cover, and let steep for 10-15 minutes. Strain sage out, sweeten with honey, if desired, and enjoy once a day.

• You can also use the Sage on location. Place 1-2 drops Sage essential oil in 2 Tbl. Carrier oil or natural lotion and apply directly to problem areas. Dried Sage powder can be used in shoes or socks to help with sweaty feet.
• Cautions: Sage can cause heavy vaginal bleeding or excessive bleeding when injured, if too much is taken,  for too long. If this occurs, discontinue use for a couple of weeks. If you are pregnant, have epilepsy, or high blood pressure, avoid using Sage, especially in its essential oil form.

Witch Hazel

• Witch hazel is a powerful astringent which can be applied in liquid form to the skin. Witch Hazel is especially effective for facial sweating.
• Using a cotton ball, apply a thin layer of the witch hazel oil to the face.

ESSENTIAL OIL HELP:

Tea Tree essential Oil

Tea Tree Essential Oil can help with any skin fungus issues that have come from excessive perspiration.

• Tea Tree is considered an astringent and anti-fungal agent. Tea tree will not only help dry the skin out, but also help fight fungal infections.
• Apply 1-2 drops, mixed with carrier oil on location, as needed.

Clary Sage Essential Oil for Sleep Hyperhydrosis

Clary Sage can be used, but keep in mind that Clary Sage tends to have more of a nervine and sedative and is recommended to use only at night. It also has a high emmenagogue effect and should not be used during pregnancy or if heavy menstrual bleeding is present. 

• Evening Foot bath: 
• 1/2 Cup Epsom Salts
• 4 drops Clary Sage EO
• 2 drops Coriander EO
• Add to warm bath water and soak for 10-15 minutes before bed.

Natural Deodorant:

A person with hyperhidrosis tends to use very strong deodorants that may harm the body further. By making your own deodorant, you have the ability to control and treat excessive sweating on the spot, and it can be used in conjunction with internal remedies.

• Follow the recipe here, but use 6 drops Tea Tree and 4 drops Sage for the essential oils.  (Because of Sage Essential Oil's high Thujone content, it is recommended to give the body rest and alternate with Clary Sage Essential Oil.)

Should You Be Consuming A Gluten-Free Diet? Maybe......

The gluten-free food trend is a marketing gold mine. The gluten-free industry is raking in over $10 billion annually as individuals are gobbling up these products.  While many folks, especially celebrities, are going "gluten-free" as the latest weight loss fad, a diet devoid of gluten won't necessarily  help you lose weight.  In fact, some gluten-free foods have more calories than their gluten-containing equivalents as extra fat and sugars may be added to make the product palatable.

But if you have removed gluten from your diet and are feeling better, this may not be all in your head, according to Rachel Begun, RDN, the author of The Gluten-Free RD blog. 

According to the National Institutes of Health (NIH), more than 2 million people have the disease, which amounts to about 1 in 133 Americans. Individuals with celiac disease can't tolerate specific proteins--collectively called "gluten"--that are found in the grains wheat, barley, and rye. 

When these individuals consume gluten, it triggers an inflammatory response in their bodies that damages the lining of the small intestine and interferes with the digestion and absorption of the nutrients in food.  This can lead to numerous vitamin, mineral, and other nutrient deficiencies, as well as their corresponding short-term health problems, such as depression, anemia, irritability, nausea, weight loss, diarrhea, constipation, and fatigue to name a few.  Over the long-term, complications such as osteoporosis, infertility, thyroid and liver diseases, and intestinal cancers can occur. 

Since there isn't any cure for celiac disease, the only treatment is a lifetime of adhering to a gluten-free diet. Unfortunately, even traces of gluten in the diet can cause problems.  In addition to the obvious sources of gluten--breads, pastas, cereals, baked goods--it is often added to unsuspecting foods, such as soups, cold cuts, sauces, marinades, and even products such as vitamins and lipstick.  Consequently, reading ingredient labels when shopping is necessary to avoid even a morsel of gluten. 

But more astonishing, there could be as many as 18 million Americans who suffer from gluten sensitivity, according to Begun.  This means that while they don't experience the autoimmune response seen in celiac disease, they may still suffer from some of the gastrointestinal discomfort as well as other symptoms.  When these individuals, go on a gluten-free diet they feel much better.

However, a recent research study suggests that for these individuals, gluten may not be the only culprit causing their symptoms. The research suggests that other components in the wheat as well as in specific fruits, vegetables, alcohol, and dairy foods may also be triggering their symptoms. 

All individuals, whether with celiac disease or a gluten sensitivity, should have a doctor specializing in these conditions confirm their diagnosis and then work with a registered dietitian nutritionist (RDN) to develop a healthy, well-balanced diet that meets their unique medical and nutritional needs, says Begun. 

You can find a RDN who specializes in gluten-free sensitivity and celiac disease at:

Academy of Nutrition and Dietetic 

Celiac Center at Beth Israel Deaconess Medical Center

Center for Celiac Disease and Treatment at MGH
  
Celiac Disease Program at Boston Children's Hospital

Be well, Joan

                                     Follow Joan on Twitter at: @joansalgeblake

A Healthier Line Up at the Fenway Park Concession Stands

                                       Take me out to the ball game, Take me out with the crowd.
                    Buy me some peanuts and hummus, veggie burgers, fruits cup, and smoothies…..

Red Sox Nation is going to be treated to a healthier culinary line up this season when attending home games.   While Fenway Park has been previously named one of the healthiest ballparks in major league baseball, the menu is going to expand even further this season.  “Every year we have been selling more and more healthier fare,” claims Ron Abell, Senior Executive Chef for Aramark at Fenway Park.
 
Chef Abell is not the only one noticing that healthy foods can sell at concession stands.  In a study published in the Journal of Public Health, food concession sales increased at a high school in Iowa when healthy foods such as grilled chicken sandwiches, apples, and carrots were added to the offerings.  For more on the study:
                  

               
           

Here is a list of all the healthier foods that will now be available at Fenway Park:


•    Vegetarian burgers and hot dogs
•    Veggie pizza
•    Sushi
•    Veggie topped nachos
•    Fresh whole fruit
•    Fresh cut fruit cups
•    Sabra® Hummus and pretzel chips
•    Turkey and Caesar wraps
•    Marinated Portobello Cap Burger with arugula and garlic aioli sauce (Note: you         
      can ask for burger without the fried onion rings and/or sauce.)
•    Yogurt parfaits
•    Grilled chicken sandwiches
•    Smoothies (seasonal)
•    Wonderful® Pistachios
•    KIND® Bars

Of course, the classic peanuts, a naturally healthy food, will still be available.

Play ball….

Be well, Joan

                                  Follow Joan on Twitter at:  joansalgeblake