How Much Protein Do You "Really" Need?

            

           When I say “protein” or “you need to get (x) number of grams of protein in your diet each week” what’s that first thought that comes to your head? Do you get a picture in your head of body builders weighing out chicken breasts on small scales for their meal prep? Or possibly you get a picture of a pre-made shake that looks something like a Pedialyte bottle. (Maybe I’m just projecting because this was initially the first thoughts that came to my head.)

            For many protein is either something boring or just something for body builders. It’s something you count to hit your “macros”, whatever that is, and it’s often boiled or comes in some greyish tinge. If this is you, please hit the reset button, as this week we are going to look into the dire importance of getting enough protein in your diet.

            First let’s start with what protein even is. Proteins are the building blocks of life. Every cell in the human body contains protein. The basic structure of protein is a chain of amino acids. You need protein in your diet to help your body repair cells and make new ones according to Medline Plus. Amino acids are simply the building blocks of protein, and there are 20 of them. We make 13 of them internally (these are called non-essential amino acids); the other 9 essential acids, however, our body does not produce, and we have to consume them to get the required amount. “Protein is the building blocks of muscle mass” Jessica Szalay of LiveScience states. In the same article she quotes Registered Dietitian Nutritionist Jessica Crandall, saying “Protein helps fuel muscle mass and helps the immune system stay strong … and helps you stay full.”

            Now the next important question: where do you find protein? Eggs, lean red meat, Greek yogurt, oats, almonds, legumes/lentils, fish, whey protein supplements, fish and shellfish, brussels sprouts, poultry, and nut butters are all fantastic sources of protein. If you would like a more in-depth description of what the essential amino acids are and where to find them, check out this following link: FoodUnfolded

 

            PubMed (which if you have not figured out by now, I am obsessed with. Practically anything you can imagine and want to know about, they have done research on and have released the unbiased results) released a study comparing eating a high-protein verse a high-fat snack in an afternoon to see which snack would keep you the most satiated for longer. In conclusion they found “when compared to high-fat snacks, eating less energy dense, high-protein snacks like yogurt improves appetite control, satiety, and reduces subsequent food”

            So, how much protein do you need? This can be a complicated question as it boils down to what you weigh and also your individual goals. If you are building lots of muscle, you will need a higher protein intake as muscles are constantly burning calories, even if you are sedentary. But if you are looking to maintain your currently body weight and just want to get enough protein, you will need a different amount that someone who is highly active. 

Ginger contains protease zingibain, an enzyme that helps digest protein - Learn More

 

            The National Academy of Medicine recommends you get 7 grams of protein for every 20 pounds. For example, I weigh 160 lbs so there for I would need 56 grams of protein each day. You will have to customize this for your body and will have to do a little outside homework to figure out what you need to eat each day to consume the proper amount. Now, unless you just want to take this to a very precise level and weigh each individual item you are eating (to which I say more power to you, but that's a lot of work) I would recommend more than anything to just start being conscientious of what you are consuming. If you need 56 grams of protein maybe you have a hard-boiled egg and Greek yogurt for breakfast or a salmon salad at lunch. Maybe you like to snack in the afternoon and find apples with nut butter work great then you eat either red meat or chicken for dinner. And that may be too much to start with! More than anything you’ll have to play with it. Figure out your recommended intake is, and the average serving size and see what makes your body the happiest. If you are vegan or vegetarian there are also plenty of ways to eat your recommended, check out this site!

            One thing I would like to mention, as I have heard many people voice concerns on protein being bad for you: yes, it can be. But as we have discussed, everything in moderation. Eating excessive amounts of protein over a long period of time can lead to kidney problems, dehydration, constipation, or even weight gain. However, eating a healthy amount that is recommended for your body will not cause these problems as, and I cannot stress this enough your body needs protein to function. Eating too much of anything will lead to adverse effects. Too much kale will also cause dehydration and you run a risk of hypoglycemia...

            At the end of the day, you need protein. So, find what works best for you. The best part about getting enough protein, is as it does help build muscle and to regulate your metabolism, it can help aid in weight loss. **Side note: despite the common misconception, your body will lose weight faster by building muscle than trying to burn fat as those muscles are constantly burning calories as I previously mentioned. And because protein helps you to feel fuller for longer, you may find yourself less inclined for a late afternoon or evening snack. 

 Easiest way to understand protein - Watch Video

Can Forgiveness Heal Your Body?

         

  

           We have spent weeks discussing the best moves to make for your physical health- what to eat, how to move and the best vitamins to take. So, this week lets discuss your mental health, and more specifically the importance of forgiveness.
           

You may be asking, why in the midst of a health marathon, are we discussing forgiveness? What could this possibly have to do with feeling better and reaching my peak health? You may be surprised to know, but a lot.

            One thing I want to mention before we dive deep into forgiving someone who has hurt you or done you harm; forgiveness is for you it is never for the other person. I think we have all had someone in our lives say or do something that has stung us so deeply that we feel as if we never may recover, that this will leave a scar on our character for the rest of our lives. This is not to absolve someone of their wrong doings or to allow them back into our lives in the degree to which they formerly were. This is to bring inner peace and realignment to ourselves so we can heal further.

            The Mayo Clinic states forgiving someone and releasing burdens can actually lower your blood pressure and heart health, less anxiety and stress, better self-esteem, fewer depression symptoms and a stronger immune system (see last week’s blog why this is so important!!).

            Years ago, I had a mentor whose husband had cheated on and left her for another woman. She was broken hearted and for the next 20 years held hatred for both her ex-husband and his wife; ruining relationship after relationship in her own life and had terrible hip problems for decades. She said one day she woke up and was so tired of being angry and mad for being cheated on she decided to just forgive him and move on with her life. At 50 years old, she decided to let the past go, and the craziest thing happened, her hip literally stopped aching. She said what once hurt her to walk upstairs, she was now able to go dancing with her new boyfriend and was happier than she’d been in years.

Forgiving Herbs

 

            Much of true healing lies in the power of taking responsibility for your own life and your own health. As easy as it is to play the victim card, to blame the world for what it has done to you, it will never lead to having a truly happy and fulfilled life. Yes, bad things happen and yes, people do terrible things to us. No matter the injustice served, we are the only ones responsible for how we respond to these situations. You are allowed to be hurt, and you are allowed to cut people out of your life who take advantage of you. But if you want to have true mental health, you are not allowed to blame them for destroying your life, for making you feel bad, or any other nonsense. At the end of the day you are responsible for your own happiness.

            If someone hurts you, take the time to process these emotions, but don’t live in the emotions. Cut them out of your life so they can’t hurt you again, but don’t hold that hurt up on so high of a pedestal that you cut out other amazing things from coming into your life. We all know someone (or maybe we are that someone) that has, say, been hurt in a relationship and instead of forgiving the person or the situation and moving on, they forever project one person’s wrong doings onto every single potential partner. “If one man cheated on me, they all will” kinda thing.

            If you find yourself regularly rehashing a situation where you were mistreated, take a moment and think about how you physically feel when you are replaying this memory. Are your jaw and fists clenched? Is your heart rate elevated, do you find your blood to be boiling? Do you find once you start thinking about this that you can’t let it go for the rest of the day and it puts you in a foul mood? Or do you just find yourself so sad that you feel depressed? I say this with love, BUT WHAT DO YOU THINK THIS IS DOING TO YOUR BODY?! Allowing that much anger or sorrow to run through your veins is raising your heart rate, it’s controlling your moods, and I guarantee you it’s affecting the relationships around you.

            This may take time and a serious amount of self-awareness you were not prepared for. You may find you have been in the wrong too. But guess what, that is okay too. So much of forgiving someone else is forgiving ourselves too. Giving ourselves the gift of forgiveness for allowing us to be in that situation or date someone we know wasn’t good for us is all a part of the healing process, but an incredibly important part of it. Once you forgive yourself, it is honestly easier to forgive someone else too. (One thing I would like to add, unless someone has specifically asked you for this forgiveness, do not call them up and tell someone you forgive them. This is for you and you alone. They need not be a part of it and there is no reason to bring up the past with someone who is no longer in your life.)

Do yourself a favor and LET. IT. GO.