Dietary Protein
...a must have.

Protein is a key component of every cell in the human body, and one of the core building blocks of bone, muscle, cartilage, skin and blood. Hair and nails are made mostly of protein. In addition, your body uses protein to build, maintain, and repair tissue, as well as aid in the formation of enzymes, hormones, and neurotransmitters.

Along with fat and carbohydrates, protein is a "macronutrient," meaning that the body needs relatively large amounts of it. Vitamins and minerals, which are needed in only small quantities, are called "micronutrients." But unlike fat and carbohydrates, the body does not store protein, and therefore has no reservoir to draw on when it needs a new supply.

So you may assume the solution is to eat protein all day long. --- Not so fast, say nutritionists.

Although we could all benefit from getting protein from better food sources, the truth is, we need less total protein that you might think.

Many people who have jumped on the high-protein/low-carb bandwagon think that they can pack away as much protein as they like. But nutrition experts urge caution. The type and quality of protein, and how much is consumed, can have varying effects on different individuals.

High-protein/low-carb diets can lead to weight loss. HOWEVER, when people eat lots of protein but few carbohydrates, their metabolism changes into a state called “ketosis.” Ketosis means the body converts burning carbs for fuel to burning its own fat. When this kind of fat is broken down, small bits of carbon called ketones are released into the bloodstream as an alternative energy source to glucose. In addition, ketosis tends to suppress appetite and increase the body’s elimination of fluids through urine.

The controversy is about whether high levels of ketones in the blood is safe if maintained over long periods of time. For most it is probably fine. But those with diabetes or insulin resistance should use caution, as a dangerous condition called “ketoacidosis” can develop due to the body’s inability to produce and/or manage insulin.

A few examples of “good” proteins are:

• High-quality, organic meats
• grass-fed beef, free-range chickens
• avoid frying, barbecuing or charring
• Wild-caught fish
• caught away from land and pollutants
• not recommended for pregnant women or children
• Organic eggs from free-range chickens
• good raw in shakes, or soft boiled
• more information
• Nuts and Seeds
• best if soaked, then eaten or blended in shakes
• Legumes in the form of fresh sprouts
• wash well, or grow yourself
• Raw dairy products from a reputable source
• more information

NOTE: If you prefer soy as a protein source, make sure it is fermented and non-GMO. Non-fermented soy such as soy oil, soy milk, fresh soy beans, tofu, etc. are not good sources of protein due to naturally occurring phytoestrogens that can disrupt endocrine functions and cause thyroid imbalances, among other things. -- more information

The RDA for adults is 0.8 grams of protein for each kilogram (2.2 pounds) of body weight. This works out to 44 grams for a 120 pound person, 55 grams of protein for a weight of 150 pounds, and 66 grams for 180 pounds. If, like most Americans, you consume mostly high-quality protein, your total requirement will be slightly less.

RECIPE: Home-made Protein Bars

Nutritional Information for one protein bar:
Total Calories: 530; Protein: 45 grams; Carbs: 57 grams; Fat: 14.5 grams

Ingredients:

• Whey Protein Powder (chocolate or vanilla flavored)
• Natural Peanut Butter
• Old Fashioned Oats
• Milk

INSTRUCTIONS:

1. In a bowl...
2. Add 3.5 cups of whole oats.
3. Add 5 scoops whey protein powder.
4. Add 4 tablespoons of natural peanut butter.
5. Add 1 cup milk.
6. Mix it all together.
7. Important! Spray Pam on a flat plate or baking sheet.
8. Place contents on plate and shape it into a large rectangle.
9. Cut into 4 equal bars.
10. Refrigerate for at least a few hours, and enjoy.