Protein Essentials Boost Metabolism

 

Proteins Good For The Body

Proteins are present in all living organisms including many essential biological compounds including hormones, enzymes, and antibodies that help protect you when an unwanted substance enters your body.  Proteins are of great nutritional value for the body involved in the chemical process for all living things essential for life. It helps build and repair tissues in the body supporting a healthy immune system. Deficits of consuming too little protein may cause changes in a person's body composition over a long period of time leading to muscle wasting. Proteins perform a vast array of functions in the body within organisms such as catalyzing metabolic reactions providing structure to cells and organisms transporting molecules from one location to another. Protein metabolism is the chemical cycle of breaking down protein using the components to synthesize anabolism new molecules in the body.  The function of protein metabolism consists of a cycle of breaking down proteins and ssynthesizing new ones removing nitrogenous waists products that result from these reactions.

Protein is in every cell in the body and is a major component in lean muscle, hair, skin, bone, nails, and teeth. Protein is one of three micronutrients that are essential nutrients the body requires in larger amounts with healthy fats and carbohydrates. Low protein intake may lead to muscle weakness, brittle hair, skin lesions, loss of muscle mass, growth deficits, and hormone imbalances in adults. A protein calculator estimates the amount of daily protein adults require to stay healthy based on certain averages including a person's age, weight, activity level, height and gender. Proteins are a micronutrient that providess energy in the body along with fats and carbohydrates,  Protein are responsible for a large portion of the work that is done in cells essential for function of organs and tissues that act to regulate them comprised of a number of amino acids essential for propper bodily functions serves as a building block of tissues. Some amino acids can be synthised in the body there are 9 amino acids that must be obtained through dietary sources as insufficient amounts may result in death.

Aviod protein mistakes consuming complete protein sources daily. Foods that provide all essential amino acids are complete protein sources include lean meats, dairy, fish, poultry, eggs.  Protein sources of foods seafoods, legumes, beans, peas nuts, seeds, lean meats.  There are also a few plant based sources of proteins including quinoa, soy, buckwheat, amaranth, hemp seed, tofu, tempeh, Ezekiel bread, spirulina. Adequate protein intake is important for keeping bones, muscles, tissues healthy and also plays a role in many bodily processes including fluid balance, blood clotting, immune system responces, hormones, enzymes, vision. One 4 ounce grilled beef hamburger is is 327 calories, 22.16 grams fat, 29.86 grams of protein. One 4 ounce chicken breast is 164 calories, 6.48 grams of fat, 24.83 grams of protein. One 3 ounce cod fish is 146 calories per serving, 7.48 grams of fat, 13.25 grams of protein. Two scrambled eggs are 199 calories per serving, 15.21 grams of fat, 13.01 grams of protein. 

Grilling flavorful protein foods has gained popularity among adults using barbecue methods to enhance the style of cooking creating unique dishes particular to specified regions. Classic American barbecue often involves grilling meats, steak, hot dogs, hamburgers continues in 2023 even as many diets change people are grilling veggie burgers, grilled vegetables and grilled desserts 88 percent of US consumers continue to grill meat or steaks. Studies suggest 80 million Americans have grilled outside in the past year as grilling has increased in popularity as a form of cooking among adults according to the US Census.  The number one holiday is the Fourth of July when 87 percent of people enjoy firing up the grill while other popular occasions arise Memorial Day, Father’s Day, and Labor Day. 

Primal diet involves eating a vast amount of fresh ingredients consisting of foods high in nutritional value eaten by humans during the Paleoliyhoic era.  Historians can trace the idea of the primal diet to the primitive diet era more than 2 million years ago now favored in the 19 th century as advocates promote the paleolithic diet as a way of improving health. There is clear evidence indicating people who follow the primal diet plan may lead to improved body composition, increased metabolism, eating a balanced diet and increasing the consumption of lean proteins. The diet avoids commercially prepared processed foods known to have a long shelf life. The Primal diet focuses on clean eating and includes consuming plenty of fresh vegetables, fruits, lean meats, nuts and seeds, monounsaturated fats while limiting sugars, grains, dairy products, legumes, processed oils, salt, and alcohol products.  In 2012 the paleolithic diet was described as being the latest trend in dieting based on the popularity of healthy eating advocates.

The paleolithic diet or Paleo diet is also referred to as the stone age diet or caveman diet. Today the modern Paleo diet includes a satisfying diet plan with eggs, lean meats, fresh vegetables, fruits, nuts and seeds consumed in the correct portions of caloric intake to help people lose weight. remain celebrated throughout America.  Enjoy grilling protein rich foods. We love to eat the most grilling classic foods basted with sweet or savory sauces and marinades in 2022. Master the art of grilling to achieve the perfect grilled tender barbecue chicken or steak cooking over fire involving dry heat applied to the food surface.

Cheers!

Patricia Lynn

Images Courtesy Of Primopiano at AdobeStock

The Power Of Protein

 

Amazing Protein Essentials

Protein is an essential nutrient for the human body composed of an amino acid complex. Proteins are the building blocks of body tissue that serve as a fuel source that provides the body with physical energy and plays a vital role in brain function and mood elevation suppressing hunger, boosting metabolism, and helping the body lose weight. Their biological significance amino acids are important sources in nutrition commonly used in supplements. Eating protein temporarily increases your metabolism by about 20- 30 percent while minimizing hunger increases satiety suppressing hunger ultimately facilitates weight loss.  The protein calculator estimates the dietary amount of protein adults require to remain healthy based on gender, age, weight, and activity level.  The calculator is also useful in monitoring protein intake for those with diabetes, liver disease, kidney disease, or other conditions in which protein intake is a factor.  People who are healthy, generally active or want to increase muscle mass should increase protein intake. Proteins are categorized based on the function they provide to the body.  Basic proteins are used to manufacture thousands of structural functions building blood protein levels. Eating a variety of high quality proteins including chicken, fish, beef, nuts, and seeds can boost physical energy levels helping people stay active.

Amino acids are building blocks of protein in the body, vital for growth, tissue repair, and maintaining good health throughout our lives.  Several amino acids are synthesized in the body There are 20 different amino acids in total and the sequence of amino acids determines protein structure-function in the body. There are 9 amino acids the human body can obtain only from dietary sources. Studies indicate insufficient amounts of amino acids can result in death.  Daily protein intake should be 46 grams of lean protein for the average woman and 56 grams of protein per day for the average man to meet dietary standards.  Dieters who exercise may require an additional calorie intake of lean proteins to build muscle while burning off unwanted fat.  Chicken is considered a lean protein and can be baked, grilled, broiled, or poached depending on the recipe. Proteins are the building blocks of body tissue that serve as a fuel source that provides the body with physical energy and plays a vital role in brain function and mood elevation.

Studies indicate eating protein temporarily increases your metabolism by about 20- 30 percent while minimizing hunger increases satiety suppressing hunger and ultimately facilitates weight loss.  The protein calculator estimates the dietary amount of protein adults require to remain healthy based on gender, age, weight and activity level.  The calculator is also useful in monitoring protein intake for those with diabetes, liver disease, kidney disease or other conditions in which protein intake is a factor.  People who are healthy, generally active or want to increase muscle mass should increase protein intake. Proteins are categorized based on the function they provide the body.  Basic proteins are used to manufacture thousands of structural functions building blood protein levels.  Blood proteins termed plasma proteins are proteins present in blood that serve many different functions in the body transporting lipids, hormones, vitamins, and minerals in actively functioning the immune system, a network of biological processes that protects an organism from disease helps protect and responds to a wide variety of viruses.

Consuming more protein in your diet provides the body with sufficient nutrition to maintain healthy protein levels throughout the day.  Antibody proteins protect the body from foreign particles including bacteria, and viruses binding to them. Protein mistakes can be avoided by consuming adequate amounts of high quality protein equally spaced throughout the day to increase physical energy as amino acids constitute an important part of body fluids, antibodies that fight infection. Foods that provide all essential amino acids are complete protein sources including both plant-based sources quinoa, buckwheat, soy, and animal sources meat, dairy products, and fish.  Chicken is one of the most common sources of poultry consumed as a good protein source served worldwide.  Protein is the most plentiful substance in the body considered as an essential nutrient for the body Protein is an essential micronutrient but not all sources of protein are created equal.  Protein is found throughout the body in muscle, skin, hair, and virtually every other body part of the tissue.

Protein is used to make hormones, enzymes and other bodily chemicals that provide the body with a valuable source of energy density and carbohydrates boost energy. One chicken breast is a low-fat source of high-quality protein is 192 calories or 225 calories per 3,5 ounce serving with zero sodium although the sauces and marinades you use to enhance flavor will add more calories to the dish. Protein is an essential nutrient for the human body composed of an amino acid complex. Their biological significance amino acids are important sources of nutrition commonly used in supplements eating adequate protein is essential. One cup of cooked quinoa's complete protein source, 222 calories, provides about 8 grams of protein, 5 grams of fiber, and contains 9 essential amino acids that our body can not make on its own. One large cooked egg provides 6 grams of high-quality protein, vitamins, minerals, significant amounts of the daily value (DV) including vitamin A 19 percent (DV), vitamin B12 46 percent (DV), riboflavin 42 percent (DV), pantothenic acid  28 percent (DV), choline 60 percent (DV), phosphorus 25 percent DV, zinc 11 percent (DV), vitamin D 15 percent (DV).

Protein benefits the entire body functionality boosts the metabolism to help burn off more calories effectively. Fortified produced eggs are relatively enriched with omega 3 fatty acids are produced feeding laying hens with a diet containing polyunsaturated fats from feed sources fish oil, chia seeds, flax seeds enriching the nutritional value of the incredible egg. 4 ounces of cooked chicken meat provides 21 grams of protein per serving, 270 calories and is an excellent source of amino acids helping the body build muscle tissue.  Studies indicate high intake of high quality proteins helps maintain bone mineral density for healthy strong bones.  In addition to calcium, an adequate supply of vitamin d dietary protein represents key nutrients for bone health thereby functioning in the prevention of osteoporosis. According to the US dietary reference intake guidelines for men ages 19-70 need to consume 56 grams of protein while women ages 19-70 need to consume 46 grams of protein per day to avoid protein deficiency. Scientists recommend spacing protein intake equally throughout the day to reduce muscle loss with age. Recommended range of protein intake is between 0.8g/kg of body weight is the minimum value to maintain nutritional requirements but increasing protein intake to a certain point may be beneficial. 

Studies indicate active people and athletes require elevated protein intake due to increased muscle mass, sweat loss as well as the need for body repair and increased energy source. Protein makes you burn off more calories due to high thermic effects and boosts the metabolism helping you manage weight. Nuts are a good nutritional source of proteins when eaten in moderation often consumed as a healthy snack option. Nuts are relatively inexpensive to purchase in comparison to other protein sources used to garnish any dish. They are the main source of ALA omega 3 fatty acids offering a range of health benefits protecting the body from Alzheimer's, and dementia and reducing the effects of rheumatoid arthritis. Nuts generally contain a high oil content of monounsaturated fat as well as omega-6, omega-3 polyunsaturated fats; they are significant energy sources. Nuts are a delicious protein option consumed for their nutritional benefits as part of a healthy diet packed full of nutrition. As part of a healthy diet, long-term consumption of diverse nutrition eating more nuts as a good protein source may contribute to lowering the risks of developing cardiovascular diseases reducing blood cholesterol levels and lowering all cases of mortality.

The fats are largely unsaturated and nuts are a good source of omega-3 fatty acids and polyunsaturated fatty acids (PUFAs) that have been shown to help prevent heart disease and stroke. Nuts are nutrient-dense foods rich in unsaturated fatty acids including other bioactive compounds considered a high-quality vegetable protein including fiber, minerals, phenolic, phytosterols, and tocopherols compounds. Consuming one handful of nut protein per day is likely to promote beneficial health outcomes.

Cheers!

Patricia Lynn

Images Courtesy of Shutterstock 

Protein Essentials Living Well

Protein Benefits Health

Protein is an essential nutrient for the human body composed of an amino acid complex needed by the human body for growth and maintenance. Proteins can be found in all cells of the body and are a major structural component of muscle tissue, bodily organs skin, and tissue. Protein deficiencies can lead to a variety of ailments like malnutrition that accounts for 6 million deaths annually worldwide. Various protein types are readily available for consumption in most areas however many people fail to eat adequate amounts of protein each day to meet dietary requirements.  Their biological significance amino acids found in proteins are important sources in nutrition commonly used in supplements. Amino acids are building blocks of protein in the body, vital for growth, tissue repair, and maintaining good health throughout our lives.  Several amino acids are synthesized in the body. There are 20 different amino acids in total and the sequence of amino acids determines protein structure-function in the body.

There are 9 amino acids the human body can obtain only from dietary sources. Studies indicate insufficient amounts of amino acids can result in death. Adequate protein intake is essential for managing weight, eating 3 to 4 ounces of lean proteins equally spaced throughout the day 3-4 times to boost the metabolism. Proteins are the building blocks of bodily tissue that serve as a fuel source that provides the body with physical energy and plays a vital role in brain function and mood elevation. Eggs are a nutritious affordable food source suited for creating a nutritious meal that is low in calories. Egg retail sales in the United States from private label eggs have the highest sales among fresh egg brands.  Eggland's Best is the leading brand in the United States with sales reaching 214.15 million US dollars.  The entire category is dominated by private label fresh eggs that vary in price for the consumer. 

Eggs are provided in a wide variety of forms in the food industry besides cook shelled eggs consumers may find dried powdered eggs that can be used without rehydration that can be used to make scrambled eggs or omelets. Most produced shelled eggs go to retail in the US sold as fresh eggs in the dairy department. Eggs are a good source of inexpensive protein with more than half of the protein found in egg whites at 3.6 grams per egg and 2.7 grams of protein is found in the yolk of the egg.  Total egg production in the United States reached 9.3 billion dozen eggs produced for consumer consumption in 2020 as the industry continues to grow.  Eggs are an affordable nutritious food high in protein that can be used in a variety of delicious healthy recipes. In 2020 the retail price of a dozen eggs in the United States was 1.48 US dollars, an astounding 12 cents per egg making eggs one of the most affordable food options.

Grilling Proteins

Americans enjoy the tradition of grilling outdoors savior the distinctive roasted flavors in each dish. In 2019 36 billion US dollars worth of barbecues and grills were purchased in the United States an increase from 1.21 billion in 2009. Grilling flavorful foods has gained popularity among adults using barbecue methods to enhance the style of cooking creating unique dishes particular to specified regions. Proteins are the building blocks of body tissue that serve as a fuel source that provides the body with physical energy and play a vital role in brain function and mood elevation, suppresses hunger, boosts metabolism, and helps the body lose weight. Classic American barbecue often involves grilling meats, steak, hot dogs, hamburgers continues in 2021 even as many diets change people are grilling veggie burgers, grilled vegetables and grilled desserts 88 percent of US consumers continue to grill meat or steak. 

Protein Convert Food Into Energy

Metabolic Enhancers boost weight loss effectively burning off calories managing weight.  The main purpose of metabolism is converting food into energy through a cellular process filing the building blocks of proteins and some carbohydrates.  Avoid protein mistakes that can change your life by consuming adequate protein throughout the day to maintain health while boosting immunity. The biochemical process converting beverages and calories in foods is combined with oxygen released into physical energy the body needs to function.  Consuming more protein throughout the day helps you burn off calories due to the thermic effect of increasing metabolic rate after consuming a meal.  The thermic effect of food is dietary induced thermogenesis is the amount of energy expenditure above the basal metabolic rate processing food for storage and use in the body.  Protein is an important component in your body used to build muscle and repair tissues. 

Your body also uses protein to make hormones, digestive enzymes and other biological chemicals to function optimally. Protein digestion begins when you first eat a meal.Studies indicate eating protein temporarily increases your metabolism about 20- 30 percent while minimizing hunger increases satiety suppressing hunger ultimately facilitates weight loss.  Protein calculator estimates the dietary amount of protein adults require to remain healthy based on gender, age, weight and activity level.  The calculator is also useful in monitoring protein intake for those with diabetes, liver disease, kidney disease or other conditions in which protein intake is a factor.  People who are healthy, generally active or want to increase muscle mass should increase protein intake. Proteins are categorized based on the function they provide the body.  Basic proteins are used to manufacture thousands of structural functions building blood protein levels. 

Protein Boosts Immunity

Protein benefits healthy living boosting the immune system to help maintain good health. Blood proteins termed plasma proteins are proteins present in blood that serve many different functions in the body transporting lipids, hormones, vitamins, minerals in actively functioning the immune system, a network of biological processes that protects an organism from disease helps protect and respond to a wide variety of viruses. There are two enzymes found in your saliva referred to as lipase and amylase that break down carbohydrates and fats.  Once a protein source reaches your stomach enzymes and hydrochloric acid activate pepsinogen into the enzyme pepsin which then helps in the digestion process. According to Dietary Reference Intake it is recommended that adult males consume 56 grams of protein per day and the average woman should consume 46 grams of lean proteins equally spaced throughout the day activating metabolic enhancers.

Now Supplement plant based enzymes with Lactase and Protease and Bromelain support healthy digestion as a comprehensive vegan blend of enzymes assist in the breakdown of fats, fiber, protein and carbohydrates optimizing the availability of consumed nutrients. Consuming more protein in your diet provides the body with sufficient nutrition to maintain healthy protein levels throughout the day.  Antibody proteins protect the body from forgein particles including bacteria, viruses binding to them. Protein mistakes can be avoided by consuming adequate amounts of high quality protein equally spaced throughout the day to increase physical energy as amino acids constitute an important part of body fluids, antibodies that fight infection. Foods that provide all essential amino acids are complete protein sources including both plant based sources quinoa, buckwheat, soy and animal sources meat, dairy products, fish. 

One cup of cooked quinoa complete protein source, 222 calories, provides about 8 grams of protein, 5 grams of fiber, and contains 9 essential amino acids that our body can not make on its own. One large cooked egg provides 6 grams of high quality protein, vitamins, minerals, significant amounts of daily value (DV) include vitamin A 19 percent (DV), vitamin B12 46 percent (DV), riboflavin 42 percent (DV), pantothenic acid  28 percent (DV), choline 60 percent (DV), phosphorus 25 percent DV, zinc 11 percent (DV), vitamin D 15 percent (DV). Fortified produced eggs are relatively enriched with omega 3 fatty acids are produced feeding laying hens with a diet containing polyunsaturated fats from feed sources fish oil, chia seeds, flax seeds enriching the nutritional value of the incredible egg. 4 ounces of cooked chicken meat provides 21 grams of protein per serving, 270 calories and is an excellent source of amino acids helping the body build muscle tissue. 

Studies indicate high intake of high quality proteins helps maintain bone mineral density for healthy strong bones.  In addition to calcium, an adequate supply of vitamin d dietary protein represents key nutrients for bone health thereby functioning in the prevention of osteoporosis. According to the US dietary reference intake guidelines for men ages 19-70 need to consume 56 grams of protein while women ages 19-70 need to consume 46 grams of protein per day to avoid protein deficiency. Scientists recommend spacing protein intake equally throughout the day to reduce muscle loss with age. Recommended range of protein intake is between 0.8g/kg of body weight is the minimum value to maintain nutritional requirements but increasing protein intake to a certain point may be beneficial.  Studies indicate active people and athletes require elevated protein intake due to increased muscle mass, sweat loss as well as the need for body repair and increased energy source.

Protein makes you burn off more calories due to high thermic effects and boosts the metabolism helping you manage weight. Grilling is a favorite pastime shared across the globe using various cooking methods in which live fire and smoke cook food to perfection. Proteins are the building blocks of body tissue that serve as a fuel source that provides the body with physical energy and play a vital role in brain function and mood elevation suppresses hunger, boosts metabolism, and helps the body lose weight.

Cheers!

Patricia Lynn

Photo by Anh Nguyen on Unsplash

Protein Benefits Healthy Living

 

Protein Benefits The Body

Protein is an essential nutrient for the human body composed of an amino acid complex. Their biological significance amino acids are important sources in nutrition commonly used in supplements. Amino acids are building blocks of protein in the body, vital for growth, tissue repair, and maintaining good health throughout our lives.  Several amino acids are synthesized in the body There are 20 different amino acids in total and the sequence of amino acids determines protein structure function in the body.

There are 9 amino acids the human body can obtain only from dietary sources. Studies indicate insufficient amounts of amino acids can result in death.  Proteins are the building blocks of bodily tissue that serve as a fuel source that provides the body with physical energy and plays a vital role in brain function and mood elevation. Metabolic Enhancers boost weight loss effectively burning off calories managing weight.  The main purpose of metabolism is converting food into energy through a cellular process fueling the building blocks of proteins and some carbohydrates. 

The biochemical process converting beverages and calories in foods is combined with oxygen released into physical energy the body needs to function.  Consuming more protein throughout the day helps you burn off calories due to the thermic effect of increasing metabolic rate after consuming a meal.  The thermic effect of food is dietary induced thermogenesis is the amount of energy expenditure above the basal metabolic rate processing food for storage and use in the body. 

Protein is an important component in your body used to build muscle and repair tissues.  Your body also uses protein to make hormones, digestive enzymes, and other biological chemicals to function optimally. Protein digestion begins when you first eat a meal. Studies indicate eating protein temporarily increases your metabolism by about 20- 30 percent while minimizing hunger increases satiety suppressing hunger ultimately facilitates weight loss. 

Protein Benefits Tips

• Protein builds immunity
• Protein builds and repairs tissue
• Eating adequate protein benefits health
• Reduce appetite eating lean proteins
• Boost metabolism increase fat burning

Protein Calculator Estimates

Protein calculator estimates the dietary amount of protein adults require to remain healthy based on gender, age, weight and activity level.  The calculator is also useful in monitoring protein intake for those with diabetes, liver disease, kidney disease, or other conditions in which protein intake is a factor.  People who are healthy, generally active, or want to increase muscle mass should increase protein intake.

Proteins Health Essentials

Proteins are categorized based on the function they provide the body.  Basic proteins are used to manufacture thousands of structural functions building blood protein levels.  Blood proteins termed plasma proteins are proteins present in blood that serve many different functions in the body transporting lipids, hormones, vitamins, minerals in actively functioning the immune system, a network of biological processes that protects an organism from disease helps protect and responds to a wide variety of viruses.

There are two enzymes found in your saliva referred to as lipase and amylase that break down carbohydrates and fats.  Once a protein source reaches your stomach enzymes and hydrochloric acid activates pepsinogen into the enzyme pepsin which then helps in the digestion process. According to Dietary Reference Intake, it is recommended that adult males consume 56 grams of protein per day and the average woman should consume 46 grams of lean proteins equally spaced throughout the day activating metabolic enhancers.

Now Supplement plant based enzymes with Lactase and Protease and Bromelain support healthy digestion as a comprehensive vegan blend of enzymes assist in the breakdown of fats, fiber, protein, and carbohydrates optimizing the availability of consumed nutrients. Consuming more protein in your diet provides the body with sufficient nutrition to maintain healthy protein levels throughout the day.  Antibody proteins protect the body from foreign particles including bacteria, viruses binding to them.

Protein Sources

Protein mistakes can be avoided by consuming adequate amounts of high quality protein equally spaced throughout the day to increase physical energy as amino acids constitute an important part of body fluids, antibodies that fight infection. Foods that provide all essential amino acids are complete protein sources including both plant-based sources quinoa, buckwheat, soy, and animal sources meat, dairy products, fish.  One cup of cooked quinoa complete protein source, 222 calories, provides about 8 grams of protein, 5 grams of fiber, and contains 9 essential amino acids that our body can not make on its own.

One large cooked egg provides 6 grams of high-quality protein, vitamins, minerals, significant amounts of the daily value (DV) include vitamin A 19 percent (DV), vitamin B12 46 percent (DV), riboflavin 42 percent (DV), pantothenic acid  28 percent (DV), choline 60 percent (DV), phosphorus 25 percent DV, zinc 11 percent (DV), vitamin D 15 percent (DV). Fortified produced eggs are relatively enriched with omega 3 fatty acids are produced feeding laying hens with a diet containing polyunsaturated fats from feed sources fish oil, chia seeds, flax seeds enriching the nutritional value of the incredible egg. 4 ounces of cooked chicken meat provides 21 grams of protein per serving, 270 calories and is an excellent source of amino acids helping the body build muscle tissue. 

Studies indicate high intake of high quality proteins helps maintain bone mineral density for healthy strong bones.  In addition to calcium, an adequate supply of vitamin d dietary protein represents key nutrients for bone health thereby functioning in the prevention of osteoporosis. According to the US dietary reference intake guidelines for men ages, 19-70 need to consume 56 grams of protein while women ages 19-70 need to consume 46 grams of protein per day to avoid protein deficiency.

Scientists recommend spacing protein intake equally throughout the day to reduce muscle loss with age. Recommended range of protein intake is between 0.8g/kg of body weight is the minimum value to maintain nutritional requirements but increasing protein intake to a certain point may be beneficial.  Studies indicate active people and athletes require elevated protein intake due to increased muscle mass, sweat loss as well as the need for body repair and increased energy source.

Protein makes you burn off more calories due to high thermic effects and boosts the metabolism helping you manage weight.

Grilling Delicious Proteins

Grilling is a favorite pastime shared across the globe using various cooking methods in which live fire and smoke cook food to perfection. Americans enjoy the tradition of grilling outdoors savior the distinctive roasted flavors in each dish. In 2019 36 billion US dollars worth of barbecues and grills were purchased in the United States an increase from 1.21 billion in 2009. Grilling flavorful foods has gained popularity among adults using barbecue methods to enhance the style of cooking creating unique dishes particular to a specified region.

Proteins are the building blocks of body tissue that serve as a fuel source that provides the body with physical energy and play a vital role in brain function and mood elevation suppresses hunger, boosts metabolism, and helps the body lose weight. Classic American barbecue often involves grilling meats, steak, hot dogs, hamburgers continues in 2021 even as many diets change people are grilling veggie burgers, grilled vegetables, and grilled desserts 88 percent of US consumers continue to grill meat or steaks. Cheers!

Patricia Lynn

Images Courtesy of Shutterstock 

Protein Targets Nutritional Goals

Protein Essential Nutrients

Protein is an essential nutrient for the human body composed of the amino acid complex. Their biological significance amino acids are important sources in nutrition commonly used in supplements. Amino acids are building blocks of protein in the body, vital for growth, tissue repair, maintaining good health throughout our lives.  Several amino acids are synthesized in the body. There are 20 different amino acids in total and the sequence of amino acids determines protein structure function in the body.

There are 9 amino acids the human body can obtain only from dietary sources studies indicate insufficient amounts of amino acids can result in death.  Proteins are the building blocks of bodily tissue served as a fuel source that provides the body with physical energy and plays a vital role in brain function and mood elevation. Studies indicate eating protein temporarily increases your metabolism about 20- 30 percent while minimizing hunger increases satiety suppressing hunger ultimately facilitates weight loss. 

Protein Calculator Estimates

A protein calculator estimates the dietary amount of protein adults require to remain healthy based on gender, age weight and activity level.  The calculator is also useful in monitoring protein intake for those with diabetes, liver disease, kidney disease, or other conditions in which protein intake is a factor.  People who are healthy, generally active or want to increase muscle mass should increase protein intake. Proteins are categorized based on the function they provide the body.  Basic proteins are used to manufacture thousands of structural functions building blood protein levels. 

Blood proteins termed plasma proteins are proteins present in blood that serve many different functions in the body transporting lipids, hormones, vitamins, minerals in actively functioning the immune system a network of biological processes that protects an organism from disease helps protect and responds to a wide variety of viruses. Consuming more protein in your diet provides the body with sufficient nutrition to maintain healthy protein levels throughout the day. 

Protein Necessary For Life

Antibody proteins protect the body from foreign particles including bacteria, viruses binding to them. Protein mistakes can be avoided by consuming adequate amounts of high quality protein equally spaced throughout the day to increase physical energy as amino acids constitute an important part of body fluids, antibodies that fight infection. Foods that provide all essential amino acids are complete protein sources including both plant based sources quinoa, buckwheat, soy, and animal sources meat, dairy products, fish. 

One cup of cooked quinoa complete protein source, 222 calories, provides about 8 grams of protein, 5 grams of fiber, and contains 9 essential amino acids that our body can not make on its own. One large cooked egg provides 6 grams of high-quality protein, vitamins, minerals, significant amounts of the daily value (DV) include vitamin A 19 percent (DV), vitamin B12 46 percent (DV), riboflavin 42 percent (DV), pantothenic acid  28 percent (DV), choline 60 percent (DV), phosphorus 25 percent DV, zinc 11 percent (DV), vitamin D 15 percent (DV).

Fortified produced eggs are relatively enriched with omega 3 fatty acids are produced feeding laying hens with a diet containing polyunsaturated fats from feed sources fish oil, chia seeds, flax seeds enriching the nutritional value of the incredible egg. 4 ounces of cooked chicken meat provides 21 grams of protein per serving, 270 calories and is an excellent source of amino acids helping the body build muscle tissue.  Studies indicate high intake of high quality proteins helps maintain bone mineral density for healthy strong bones.  In addition to calcium adequate supply of vitamin d dietary protein represents key nutrients for bone health thereby function in the prevention of osteoporosis.

Protein Recommendations

According to the US dietary reference intake guidelines for men ages, 19-70 need to consume 56 grams of protein while women ages 19-70 need to consume 46 grams of protein per day to avoid protein deficiency. Scientists recommend spacing protein intake equally throughout the day to reduce muscle loss with age. Recommended range of protein intake is between 0.8g/kg of body weight is the minimum value to maintain nutritional requirements but increasing protein intake to a certain point may be beneficial. 

Studies indicate active people and athletes require elevated protein intake due to increased muscle mass, sweat loss as well as the need for body repair and increased energy source. Protein makes you burn off more calories due to the high thermic effect boosts the metabolism helping you manage weight. Cheers!

Patricia Lynn

Images Courtesy of Shutterstock

Protein Effectively Boost Metabolism Optimal Weight Loss

Increase Energy Lose Weight With Protein

Protein consumption is essential for human growth in the body as a vital part of maintaining health including weight loss. Proteins are the building blocks of amino acids the body uses to build and repair tissues in the body increasing lean muscle mass.  

According to the National Library of Medicine protein intake is widely accepted for increasing endurance for people who want to increase physical performance. Protein deficiencies can occur when you are not consuming enough protein for the body to function properly, may lead to muscle weakness and cramping.  

Most Americans are eating enough protein to meet their needs however some individuals fail to eat enough protein rich foods. The body uses proteins to make hormones, fluids, other chemicals to form skin, cartilage, bone, blood, and muscles tissues. Consuming the recommended amounts of proteins play a vital role in brain function elevating the mood.

Avoid protein mistakes consuming a very of foods high in protein from animal and vegetable sources. Building blocks of proteins usually made up of amino acids produce neurotransmitter chemicals the brain uses in cellular communication promoting optimal health.

Daily Protein Recommendations

According to the DIR Dietary Reference, Intake protein recommendations includes 0.8 grams of protein per kilogram of body weight or 0.36 grams per pound, Daily recommendations for an average male is 56 grams per day and 46 grams of protein for the average women.  

According to the Academy of Nutrition and Dietetics and the American Sports Medicine recommended that athletes increase protein intake 1.2 to 2 grams of protein per kilogram of body weight. A 150 pound person amounts to 56 grams however studies indicate many physically active individuals do not consume enough protein throughout the day.

Use the RDA calculator to determine your requirements for protein. Traditionally protein sources can be obtained from vegetable plants and animals, meats and dairy products.  Essential amino acids can not be made by the body it must be obtained from consuming foods high in protein providing the body with calories needed to create energy.

Types Of Protein

Protein one egg white 3.6 grams

Protein in one whole egg 6 grams

Protein 4 ounces of chicken 25 grams of protein

Protein in 4 ounces of tuna 25 grams

Protein 25 walnuts 12 grams

Protein 25 almonds 7 grams

Protein 4 ounces of steak 28 grams

Protein in 1 cup of lentils 18 grams

Protein ground turkey 30 grams

Protein Nutritional Guidelines

Dietary guideline recommendations suggest Americans consume proteins from a variety of sources containing nutrient dense foods from both animal and plant proteins. Dietary proteins do not contain the same nutritional values.  Each gram of protein contains 4 calories and is categorized by different amino acid complex they provide.

Complete proteins contain all essential amino acids in adequate amounts found in animal sources including meat, eggs, dairy, soy, and seafood.  Incomplete protein sources do not contain enough amino acids making the protein in balanced including sources found in, nuts, seeds, grains, and vegetables.

Nutritional balance is key when choosing dietary proteins boost metabolism to effectively burn off calories for weight loss.

Nuts High In Protein
Benefits of consuming nuts as a source of protein provide the body with essential dietary fiber and vitamins.  Micronutrient levels found in seeds and nut content are highly prized for the nutritional value. Nuts consumed as a snack food or added to recipes, salads, desserts to increase flavor and richness to any dish. 

Nut Health Benefits are enormous for humans due to the high micronutrients levels found in seeds and nut content are highly prized for the nutritional value.  Typically used as a snack food or added to recipes, salads, desserts to increase flavor and richness to any dish.  There is emerging evidence that suggests consuming a healthy diet including nuts may reduce cholesterol, preventing heart disease and help with weight control management.  

Making small lifestyle changes in your diet and fitness routine can contribute to a healthier life.  Discover how snacking on nuts in moderation can boost your energy level and lower your risk to certain diseases.  Nuts and seeds are cultivated all over the world varying in assorted shapes, sizes, and nutritional value.  

One ounce of walnuts is 12-14 halves or one hand full has powerful health benefits high in vitamin E, Vitamin B, fiber, omega 3 fatty acids and is approximately 183 calories per serving.    Emerging research suggests consuming a healthy diet including nuts may reduce cholesterol, preventing heart disease and help with weight control management.  

Small lifestyle changes in your diet and fitness routine can contribute to an overall healthier life.  Discover how snacking on nuts in moderation can increase protein consumption boosting physical energy while lowering your risk to certain diseases.  Nuts and seeds are cultivated all over the world varying in assorted shapes, sizes, and nutritional value.  

My Fitness App Diet Exercise Program

Customize a physical fitness plan with the Jillian Michales App designed to promote muscle strength and boost metabolism, burn off more calories safely and effectually.  Choosing from over 800 exercises, personalize your fitness plan with an infinite variety of interactive workouts for individuals of all fitness levels.  Syncing your workouts with current health level for best results.

Lifestyle Changes For Losing Weight

Dietary Protein is essential for good health. Boost metabolism, physical performance, increase immune function eating lean protein sources. Small lifestyle changes in physical fitness and diet can make a huge difference in achieving weight loss goals.  Meal plans offer guidelines with the focus on helping to take the guesswork out of dieting.  

Start eating healthy using the Jillian Michales Diet Fitness App. Excess low calorie recipes, menu plans, shopping lists, and dieting tips for successful weight loss management. Discover the diet fitness app strategic plan for living a healthy life using customized workouts and diet plan.

Jillian Michale meal plans created by professional chef and registered dieticians are high in protein, both nutritious and delicious designed to deliver great results.  

Custom Meal Plan Selection

• Omnivore
• Pescatarian
• 5 Day Jump Start Program
• Vegan
• Paleo Gluten Free

Pescatarian diet plan is an affordable method for eating healthy and delicious meals on any budget.  This plan is for people who do not consume meat but incorporate high protein alternatives including eggs, seafood and dairy in their diet.  Maximize nutritional intake consuming lean proteins, healthy fats, amino acids, and phytonutrients boosting metabolism to work effectively.

Omnivore Meal Plan includes everything you need to achieve your goals using a fat burning nutrition program designed to reach your weight loss goals.   Whether you want to shed unwanted weight, detox your body, boost metabolism, increase energy this diet meal plan works well for most individuals who want to optimize their weight loss progress consuming lean proteins.

The recipes are perfectly balanced including a verity of proteins, vegetables, a fruit high in micronutrients to maximize nutritional intake. Fuel your energy increasing physical fitness and mental performance consuming a healthy balanced diet.

FREE 7 Day Trial Jillian Michales Diet and Fitness App.  Click Here for more details.  Discover how you can tone and tighten your entire body using the personalized fitness plan in combination with a low calorie diet high in protein for weight loss management success.

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Patricia Lynn 

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Protein Mistakes That Can Change Your Life

Avoid Protein Mistakes In Your Diet
Protein is an essential part of any healthy diet and is the building blocks of lean muscle, organs, and cells enzyme and hormone production.  If you are on a diet and trying to lose weight with diet and exercise you need the correct amount of protein at the right times all throughout the day to fuel your body.  

Consume 4 to 6 ounces of protein per serving to keep your body well maintained to function properly. Many Proteins are enzymes that catalyze biochemical reactions vital to metabolizing our food.

Other proteins have structural or mechanical functions that build muscle and cell development, signaling, and immune response. Avoid common protein mistakes for improved health and vitality increasing your energy and physical performance.

Boost Metabolism Eating Protein

Lean proteins are good for weight loss reducing the effects of obesity maintaining your health.  With all the hype about low-carb diets, high protein diets have gained in popularity to increase physical performance. Protein requires more of your energy to digest increasing the metabolism to burn off calories effectively. 

The thermic effect (TEF) is the energy used to digest food in small absorbable components.  
Protein has a higher TEF compound compared to carbs and fats meaning it takes more of your energy to metabolize protein as a result, your body may burn calories effectively when eating a diet rich in proteins.

Protein the Essential Nutrient

If you are trying to lose weight and gain lean muscle mass eating the right amount of protein equally spaced throughout the day is necessary. 

Proteins have different functions in your body and can help tissue cell growth and repair as well as strengthen bones and build muscle.  Muscles contain a lot of protein and fibrous tissue that must be replenished with a well balanced diet plan. 

When protein is digested it is broken down into amino acids that can be used to build new proteins.  Food sources from vegetable and animal sources containing proteins are milk, fish, eggs, nuts, beans, and meats

Your body needs 20 amino acids to build and repair muscles and tissue.  There are 9 essential amino acids for humans that have important functions for your metabolism and we must get from food to replenish daily.  Meats from animals contain all essential amino acids that a human needs to meet dietary requirements.

Eating a combination of vegetable plants like wheat and peanut butter or beans and rice will give you the essential amino acids you need to maintain good health. 

Essential Amino Acids In Proteins 

Complete proteins contain all essential amino acids in adequate amounts found in animal sources including meat, eggs, dairy, soy, and seafood.  Incomplete protein sources do not contain enough amino acids making the protein in balanced including sources found in, nuts, seeds, grains, and vegetables.

Nutritional balance is key when choosing dietary proteins to boost metabolism to effectively burn off calories for weight loss.

Soy products like tofu, soy milk, soybeans, and quinoa provide all the essential acids are considered good sources of protein.  

This nutrient is primarily responsible for building and maintaining good skin, hair teeth, and bone and is considered an essential part of any diet.   Eat more protein to lose weight and increase your metabolism into a fat burning machine. 

Discover the importance of protein and the effects it has on weight loss building lean muscle to boost metabolism. 

Protein is good for our health to regulate our hormones, reduce inflammation and lose unwanted weight increasing the metabolism to work effectively to burn off unwanted fat.   

Reduce Appetite Eating Protein

Eating protein throughout the day will stabilize your blood sugar levels and stave off hunger cravings during the day reducing the appetite.  Women should consume 46 grams of protein per day and men should aim for 56 grams of protein to build muscle and lose weight.  

Consume a variety of protein sources from animal and vegetable sources to meet maximum dietary requirements. 

Protein bars, nuts, seeds protein shakes are quick and easy to prepare, take on the go for lunch or snacks for any occasion.  According to the Journal of Nutrition research suggests increasing dietary protein from various sources eating the correct portions evenly throughout the day for maximum benefit.

It is too good to be true.  Lose weight while eating steak, burgers and other proteins spaced equally throughout the day to boost metabolism for losing weight and reducing appetite.

Westerners need to rethink their daily diet of high-carb breakfast, sandwiches and salad, and meat and side dishes for dinner.  

Healthy Protein Sources

A 3-ounce piece of meat has 21 grams of protein

A typical 8-ounce piece of meat has 50 g of protein. One cup of milk has 8 grams of protein

One cup of yogurt has 11 grams of protein helping your body get more calcium in your diet.

For breakfast consider substituting high carbohydrate diet for a diet rich in protein like yogurt and nuts, a glass of milk and egg and you will have 30 grams of protein.  

Do something similar for lunch to get 30 grams of protein and a moderate portion of protein for dinner to meet your daily requirements. Increasing your protein stabilizing your sugar levels will leave you feeling more satisfied, less likely to go off your diet.  

A study at the University of Missouri of Columbia showed women who added eggs and yogurt to their breakfast routine stabilized their glucose and insulin levels throughout the day.   Follow this plan and you will be synthesizing muscle protein. 

Consume A Verity Of Proteins

A complete protein has 9 essential amino acids in each serving.  It is essential to eat a variety of proteins from animal and vegetable sources to ensure your daily dietary intake is complete.  Balance diet with leafy green and brightly colored vegetables proving you with all the nutrients, vitamins, and minerals you need in your diet.  

Choose foods that help your metabolism work more effetely like almonds the contain L Arginine that is known to increase fat burning during a workout, legumes that have been shown to speed up weight loss and lower cholesterol.  

The combination of protein, vitamin D and calcium in yogurt will shrink your waistline as you lose weight. 

Burn calories more effectively and rev up your metabolism by eating meals containing complex carbohydrates along with lean protein for maximum results.  

Choose complex carbohydrates from oats, brown rice, sweet potatoes. Barley, whole grain cereals, black-eyed beans, Bulgur, butternut squash,  Drum,  farro, green peas, lentils, lima beans, navy beans, Quinoa, starchy vegetables, wheat and wheat berries and whole-grain bread. 

Eating protein with whole grain complex carbohydrates will help you burn more calories and build muscle compared to eating protein alone and completely cutting out carbs.  

The Myth about Protein Powders

There are great sources of powdered protein that are available online and at your local store.  

Choosing a protein powder that contains both vegetable and protein sources will give you the complete amino acid complex that your body needs to build muscle and lose weight.  

While some protein drinks contain a vegetable base and are good for losing weight they are lacking key ingredients and nutrients that your body needs to function.  

Good sources of protein powder are the Garden of Life Raw organic protein powder a complete custom formula that is specifically designed to supplement your protein needs. 

Mix one scoop of protein powder in an 8-ounce glass of milk, water, soy milk, almond milk and mix well.   Using a blender is also a great way to mix protein shake concoctions.  

Mid-Morning Protein Shakes

In a blender mix 8 ounces of milk of choice (soy milk, Milk, almond milk, coconut milk)

4 ice cubes

½ cup of fruit of choice (blueberries, strawberries, peach or ½ bananas)

1 scoop Protein Powder

1tsp of oil of choice (almond oil, avocado oil)

Protein powders are not only delicious, convenient and highly nutritious they are a great source of protein in any diet.  

According to Peter Horvath, PhD, Associate Professor in the department of exercise and nutrition sciences at the State University of New York-Buffalo. Protein Powders are commonly used because of its water-soluble milk protein.
Protein powders come in a variety of forms whey, soy, and casein proteins, and are considered a complete protein containing 9 complex amino acids your body needs to meet nutritional goals. 

People who are vegan may prefer a soy protein powder however as Horvath notes the taste is unpleasant and does not fully dissolve. 

Benefits Of Protein Drinks 

Protein drinks come in a variety of liquid powder forms and vary in price.  Find protein drinks online, drug stores or local markets.  People who benefit from protein drinks for adults and senior casual athletes or used for athletic training.  

This dietary supplement is a fantastic way to get extra protein in your everyday life.  Remember eating a lean cut of chicken, meat, and fish are also important to get all the nutrients you need to maintain a healthy life.

Adding a protein drink to your diet will help you get the daily requirements you need to boost your metabolism, burn fat and build muscle. Experiment with different flavors and fruits to get the combination you desire.  

Protein powder is a great source of nutrients and vitamins and minerals and amino acids that are essential for your daily diet. 

Plant based protein powder drinks are superior and will help you lose weight however they are lacking the right blend of protein and may not give you the full amount of protein you need.  

That is all the more reason not to depend on only one source of protein.  Consuming a protein drink that contains both pea and rice and a variety of sprouts will ensure you the full benefits of essential amino acids. Look for a blended protein powder mix.

Eating Protein Post Workout

Eating protein following the Paleo Diet plan in moderation is essential to burn fat and loses weight.  Research shows that consuming 20 grams of protein within 30 minutes of leaving the gym is optimal and for the average woman who weighs 150 pounds needs 12 grams of protein.  

When eating dairy that contains protein go for Greek yogurt that has the highest level and other dairy foods.  Greek yogurt is the healthiest option and contains 23 grams of protein per one cup serving

Bodybuilding is 85% nutrition.  A regular long-term very nutritious diet is the basis for high performance, not high protein or consuming cardo loading before an event.  The major body functions involved in energy production is the liver, thyroid, and adrenal glands.  

The maximum anabolic effect can be achieved through food high in protein sources.  Complex carbohydrates such as whole grains, pasta, vegetables, rice beans and fruits are key to strength and endurance for both the athlete and the casual bodybuilder. 

Sixty-five percent to seventy-five percent of the high-performance diet should be high-grade proteins from whole grains, nuts, seeds, dairy, yogurt, eggs, poultry fish, and lean cuts of meat. 

Consume well-balanced meals and snacks during the and avoid protein mistakes that can change your life. High Protein Dinners you can make in 20 minutes. for fast delicious meals to boost the metabolic rate for losing weight.

Discover how to can eliminate certain foods known to cause weight gain helping you lose unwanted extra pounds.  Using a specific diet increases protein and physical activity boosts metabolic activity burning off more calories.  

A foolproof science-based diet was developed to maximize weight loss.  Research shows that a diet consisting of several servings of protein during the day had huge benefits for weight loss and muscle development and increased energy.

Avoid common Protein mistakes that can change your life. Protein is essential for weight loss and disease prevention.  Get the secrets to living a full life with the paleo diet plan.  

FREE Bonus gift of Weight Loss Diet Tips. Discover the secrets to losing weight using proven strategies taught by experts who know how to get results using the latest diet and fitness information available.  Click Here for more details.

Cheers!
Patricia Lynn
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