Protein and Weight Loss – How Much Do You Need?
In a previous post I touched on how protein affects weight loss. If you haven’t read the post, here’s a link – How does protein affect weight loss?
Standard recommendations for protein each day is 0.8 grams per kilogram body weight (0.8 g/kg). To calculate your protein needs multiply your weight in pounds x 0.37.
Here’s an example of how to do the calculations for someone weighing 140 pounds.
140 pounds x 0.37 = 51.8 or ~52 grams of protein/day
Even individuals who work out regularly due not have significantly increased protein needs. There are a few situations where protein needs are slightly higher, such as illness, endurance athletes, and professional body builders.
If you consume too little protein, your body turns to muscle. This is very important to keep in mind, especially if you are following a low calorie diet with limited protein intake. If you do not eat enough protein your body breaks down muscle to meet protein needs. Also, a low protein intake over time can cause feeling of lethargy and a lack of energy. Restricted protein intake increases your risk of becoming ill and makes building muscle to boost your metabolism and promote weight loss difficult.
Now, if you consume too much protein, the body will convert excess protein to fat and store for future energy needs. Consuming 2-3 servings of protein each day is usually adequate to meet your protein needs. Most American’s consume significantly more protein than necessary. Good protein sources include fish, poultry, lean beef, nuts, soy, and legumes/beans. One serving of protein equals 3 ounces of meat, ½ cup beans, 2 Tbsp peanut butter, 1 egg, and 1 ounce nuts.
Receive a step by step plan to promote heart health and weight loss with a Mini Diet Makeover. As a special New Year’s bonus you’ll recieve a complimentary copy of the Calorie Counter for Dummies. Learn more here – https://www.lisanelsonrd.com/minidietmakeover.html
All the best,
Lisa Nelson RD
Top 5 Key Strategies to Lose Weight Permanently
http://www.weightlosswithlisa.com
“Home for the Holidays” — From My Mama's Kitchen
A Celebration of the Heart with a Gift from the Soul! – Guest Post from Johnny Tan
Some of us already realize this, and others will experience it for the first time: The kitchen will be the most important room in the house in the coming weeks.
Regardless of whether it is a modern-day designer’s kitchen or just one of the so-called “timeless” efficiency kitchens, it is time for it to claim center stage, as it will serve as the hub for the transformational loving energy that will bind families and friends alike during this holiday season.
Known as the heart and soul of any home, the kitchen is the place that will serve as a wonderful backdrop where you will always find an abundance of joy and laughter from family and friends reminiscing and sharing meaningful communication, from knowledge gained to lessons learned.
As you already know, you do not have to know how to cook to be drawn into the kitchen as your five senses will eventually draw you straight toward it once the mouth-watering aromas start to fill the air.
My late Southern Belle mom, Eleanora, once eloquently described to me that being in the kitchen is like being a mother; it is about creating something special. It requires patience, a happy attitude, and a touch of love. It is the perfect blending of all these ingredients that ultimately produces a signature dish.
Since we now live in a global village, with the lifestyle to match, where families can only get together during special occasions, the holiday seasons have become more meaningful than ever. Although there are many of us who are fortunate to have a family to spend the holidays with, there are those of us who are less fortunate due to various reasons. We are the ones that, over the years, are able to find home from within our own hearts. Then, there are those among us who are fortunate to have the opportunity to experience the family holiday spirit thanks to the generosity of our friends.
Whatever the situation may be for you, if we can all take a moment to be mindful, perhaps we can truly experience the true holiday spirit as it is meant to be experienced.
For mothers — They cannot wait to have the family back home together to break bread with.
For children — Believe it or not, your mom will always be more excited to see you than you are to see her.
For singles — For those who are fortunate to have the generosity of a friend’s invitation to be with their family, be very thankful for the love you are receiving.
For those who will be by themselves — Always remember that you are never alone. Home is where the heart is, and be very thankful that you have made it this far. Happiness and glee are always generated and experienced from within.
For the families who will be celebrating this holiday season together with their loved ones — I would like to share with you what my Cajun mom, Ginger, told me a long time ago: “The natural life can always be funny and humorous. The most ordinary events usually end up being the sweetest memories. Being present during the small moments will always make us appreciate the happiness when it happens.”
For the families and individuals who have graciously opened their hearts and homes, and to those who are contemplating doing so — I would like to share with you what my German mom, Dianne, told me a few years back: “Every once in a while, a situation may occur that requires us to radiate our energy of positive goodwill, compassion, and love for others. Until we try to put ourselves beyond our comfort zone, we will not realize we have what it takes to make a difference in that person’s life and in ours.”
For those of us who will be spending this holiday season by ourselves — I would like to share with you what my Malaysian mom, Nyah, told me just before I left home to come to the United States: “Since childhood, you have been and will continue to be exposed to all kinds of experiences. Some experiences, good or bad, will stay with you for the rest of your life. However, it is how you manage them that will ultimately determine your idea of success and happiness, or failure and sadness, in your life. Always remember you are never alone, and although food may fill your tummy and the camaraderie of friends gives you a sense of belonging, it is the loving energy you generate from within you that will nourish your mind, body, and soul. This spiritual grounding is what will ultimately touch the heart and move the soul of others.”
Finally, here is my wish to everyone during this holiday season:
Health — makes all things possible.
Wealth — makes all things work.
Love — makes all things beautiful.
May you have all three.
Johnny Tan
Author of From My Mama’s Kitchen™
“food for the soul, recipes for living”
www.frommymamaskitchen.com
To read more recipes for living, please click here to purchase From My Mama’s Kitchen: Food for the Soul, Recipes for Living, and help us make a positive difference for our preferred charities.
Heart Healthy Tips – Berries and Your Heart Health
In the battle against chronic disease, specifically heart disease, the antioxidant content of berries is a fantastic weapon.
Researchers in 2008 studied 72 volunteers over an eight week period. The volunteers were divided into a berry group and control group. The berry group was fed 100 grams of whole bilberries, 50 grams of lingonberry-rich nectar, and 100 grams of blackcurrants, strawberries, or raspberry-chokeberry juice every other day. The control group received non-berry “fruit placebos”, such as sugar water and marmalade. After 8 weeks, the berry group had an increase in HDL cholesterol of 5.2%, decreased blood pressure, and improvement platelet function.
Berries are a great source of antioxidants, which prevent cell damage by eliminating free radicals. One visible piece of evidence indicating the powerful antioxidants within berries is their color. Berries are rich in phenolic compounds called anthocyanins, which give berries the deep red and blue colors.
A word of caution! There has been a recent media frenzy over certain berries as “superfoods”. There is currently no scientific proof higher antioxidant levels of certain berries corresponds to improved health benefits that justify the inflated price tags. Some studies on antioxidants have given disappointing and unexpected results. But regardless, even if berries are not a “miracle cure”, they are rich in fiber, vitamin C, manganese, folate, and potassium and an important part of a heart healthy diet.
All the best,
Lisa Nelson RD
Juice Plus Vineyard Blend
http://www.hearthealthmadeeasy.com
5 Simple Holiday Substitutions to Save Calories
Preventing holiday weight gain does not mean you need to deprive yourself of your favorite holiday foods! Simple recipe substitutions can save you calories without sacrificing the taste you love.
Five Tips for a Healthier Holiday:
1. Applesauce or Plum Puree: Use canned applesauce or plum puree in your holiday cookie, cake and pie recipes as a healthier alternative to replace butter and oils.
2. Pumpkin: Use canned pumpkin for more than pumpkin pie. Add canned pumpkin to mashed potatoes in place of heavy cream or butter.
3. Broths: Substitute chicken or beef broth for oil when sauteing meats and vegetables. Choose broth low in sodium for an even healthier choice that’s still full of flavor.
4. Cranberry Sauce: Use cranberry sauce to top your turnkey instead of pilling on the gravy.
5. Cocoa: Replace chocolate in baking recipes with 3 tablespoons of cocoa for every 1 ounce of chocolate.
Making healthy recipe substitutions is just one step towards preventing holiday weight gain. Join dietitians Ursula Ridens RD and Lisa Nelson RD for the free teleclass “10 Secrets to Survive the Holidays Without Gaining Weight”. You’ll learn more about steps you can take to stop holiday weight gain and have your specific questions answered. Go to https://www.lisanelsonrd.com/newu/holidaycall.html to sign up!
Heart Healthy Diet – DASH for More than Just Blood Pressure
The DASH Diet has been proven to lower blood pressure in as little as two weeks. Researchers are interested in the impact of the DASH diet on other aspects of heart health.
A new study looked at the DASH diets effect on heart failure in women. Out of over 36,000 women between the ages of 48-83, those who followed a diet closest to the DASH diet were 37% less likely to develop heart failure. Heart failure is when the heart becomes unable to pump enough blood to meet blood and oxygen needs, typically leading to an enlarged heart. It’s estimated that 5.7 million American’s are living with heart failure. This recent study shows that the DASH diet may decrease heart failure due to reduced blood pressure and lower LDL cholesterol levels.
The DASH diet is reduced in total and saturated fat and rich in fruits, vegetables, and low-fat dairy foods can significantly lower blood pressure.
All the best,
Lisa Nelson RD
Heart Healthy Tips
http://www.hearthealthmadeeasy.com
9 Easy Tips to Lower Your Blood Pressure (and Feel Better, Too)
If you have high blood pressure, don’t panic! There are some really easy ways to lower it and most of them involve modifications to your current lifestyle. So before you feel as though all hope is lost, try out one of these methods first.
1. Quit Smoking: Using tobacco in any form can contribute to high blood pressure. Smoking can work against you if you are trying to lower your blood pressure. So if you smoke, quit—it’s as easy as that!
2. Eliminate Salty Foods: Foods that have high sodium levels can contribute to high blood pressure. The body holds onto the salt and this can mean a higher blood pressure in the end. If you use table salt, work to eliminate it. If you eat foods that are very high in sodium, look for healthier substitutes.
3. Keep Your Alcohol Consumption to a Minimum: If you drink alcohol too frequently, it can be a factor in high blood pressure. It can be a good idea to eliminate alcohol altogether while you are working to lower your blood pressure. At a minimum, keep your drinks to no more than one drink per day.
4. Learn How to Cope with Stress: Stress is one of the biggest culprits in high blood pressure. If you don’t learn how to properly manage your stress levels, you are bound to continue to suffer from this condition. Keep the stress to a minimum, and learn healthy ways of dealing with it.
5. Turn to Alternative Methods: There are certain herbs and methods such as acupuncture that are said to lower blood pressure in a healthier way. Under the care of a trained professional, these alternative methods can offer healthy ways of bringing your numbers down.
6. Eat Garlic: It may sound silly, but garlic is one of the most important foods in your quest to bring your blood pressure down. Eating garlic each and every day is said to bring down your blood pressure levels, and will ensure that you feel a whole lot better in the process.
7. Get Moving: Regular exercise is an excellent way to bring down your blood pressure and ensure that you feel better. Get moving however you can and be sure to include moderate exercise in your weekly routine all the time. You will feel better and like what you see with your blood pressure.
8. Eat a Well Balance Diet: Focus on all of the food groups to make up a healthy and nutritionally balanced diet. Making smart food choices and learning to cook healthy meals for yourself will ensure that you feel better and that your blood pressure level stays in a proper range.
9. See Your Doctor: If you have ever suffered with high blood pressure or are worried about it, be sure to keep regular checkups with your doctor. They can help you to monitor it and ensure that you are making progress.
If you have high blood pressure, it is not a problem that you need to suffer with your whole life. There are some easy ways to lower it and to maintain a healthy lifestyle in the process. You will feel better and be doing your part to bring your levels down to a healthy range.
All the best,
Lisa Nelson RD
7 Natural Ways to Lower Blood Pressure
http://www.lowerbloodpressurewithlisa.com
M. Ward blogs about how to study to obtain an online BSN degree.
