What is Protein?

Protein is the most vital amino acid that your body needs. Protein promotes muscle growth that builds and maintains muscle. So how much protein should you consume? The formula is 1g/protein per 1lb/ of desired body weight. There are many sources of protein. Some good sources of protein consist of Lean white meat; examples of protein (Chicken, Fish, Turkey). Lean white meat chicken; fish and turkey contain 25-30 grams of protein per serving, with only 1-3 grams of saturated fat. Vegetables as well as beans contain good amounts of protein. They are not as high in protein as lean meat, but still good to consume; examples of protein veggies (asparagus-3grams per serving, cauliflower-3grams per serving, spinach-2grams per serving). Examples of Bean Protein (Kidney bean-15grams of protein per serving, black beans-15grams of protein per serving, Pinto beans-15grams of protein per serving. Whey protein is also a good source. Whey protein is a protein supplement that you consume through shakes. The best time to consume whey protein is after your exercise session. It is best to intake 30min-1 hour after. For up to an hour after you are done exercising; your muscles are still searching for nutrients to begin repair. Protein shakes are good to use as a meal replacement. Lets face it everyone comes across a time where we are in a rush, and what easier thing to do than whip up a highly nutritious shake. Protein shakes are fast and easy. Power packed protein meals suppress your appetite and allows you to stay fuller longer. A Cheap protein source can be obtained through eggs. Eggs are essential to a high protein diet. The intake of protein via eggs gives 6g of lean protein per egg. Egg whites are the best way to consume lean protein. The egg yolk is ok to consume. Use about a 3:1 ratio (Egg whites/Egg Yolk). Soy Protein is also a good source of protein. What is soy protein? Soy protein is a source of protein that derives from soybeans. Soy protein is slow absorbing, which keeps you fuller for a longer amount of time. Soy proteins are good to consume if you know that it might be a while before you get your next meal. Knowing that protein promotes muscle growth; its important to also know that muscle burns fat. The more muscle that we can ultimately build leads to the more fat we can ultimately lose. Protein should be consumed in every meal that we intake; examples of protein snacks (nuts, Greek yogurt, Protein bar, Lunch meat, cheese) just to name a few. It helps to understand why protein is so important. Protein starts the building block to a healthier you, and is the single most needed component to a successful and healthy lifestyle.

Truth About Fats!

photo: bewellbuzz.com

FAT		BENEFITS			NEGATIVES			HOW MUCH?
Saturated Fats		Aids testosterone  Aids absorption of key vitamins			Increase in Cholesterol			10% calorie consumption
Monounsaturated Fats		Lowers cholesterol Aids Healthy joint growth Enhances heart health, muscle growth and fat loss			Readily oxidized to form free radicals			5-10% calorie consumption
Polyunsaturated Fats		Lowers cholesterol Aids Healthy joint growth Enhances heart health, Muscle growth and fat loss			Readily oxidized to form free radicals			5-10% calorie consumption
Trans Fats		None! No benefits			Restricts muscle growth Reduces hearth health Prevents fat loss Increases cholesterol			None!

What are Antioxidants?

 You may be asking what are antioxidants and what are the benefits of antioxidants.  Antioxidants are molecules that are capable of inhibiting oxidation of other molecules.  When oxidation occurs free radicals are released and this can cause chain reactions.  When this begins to happen in cells it can damage cells very badly, and death can even occur.  By getting the proper antioxidants this process still occurs but in a good way that can actually prevent illnesses and other health issues (ex, cold, flu).  The best way to get the necessary antioxidants is through you natural diet. Antioxidants can be consumed through fruits, veggies as well as supplementation.    Some Fruits with antioxidants include Prunes, apples, raisins, all berries, plums and red grapes to name a few.  Veggies also can have an antioxidant boost to your immune system.  Some of these include alfalfa sprouts, onions, eggplant, and beans.  So think about antioxidants as little soldiers inside of our body that helps sustain cell and bodily function. It has been shown that the proper amount of antioxidants can help prevent certain diseases such as cancer, heart disease.  So if you are really serious about getting healthy and living a healthier lifestyle then getting antioxidants in your diet is very important.   More About antioxidants can be found at http://healthofu.freeforums.org/antioxidants-t12.html

How to Increase Metabolism!!!

How many times do you eat daily?  What do these meals consist of?  Do you eat enough to maintain a healthy body weight or body mass index?  How to boost metabolism?  These are a series of questions that every reader who is trying to get in shape should answer.  If your answer to question number one is less than five then you wont metabolize to energize or metabolize to cut those extra pounds that you are desperately seeking to get rid of.  The main component to dieting is making sure your eating enough throughout the day so that your body isn’t storing any extra calories or fat that it doesn’t need.  When your body is deprived of food for hours on end your body doesn’t know the next time it will get the necessary food to survive.  As a result it stores extra calories as fat so it can have food reserved for later dates.  This is the worse thing you want your body to think if you’re trying to get into shape.  By taking control of your metabolism and eating five small healthy meals a day your body will begin to burn more calories vs storing them which will ultimately lead to more energy as well as a healthier you.   

What is Metabolism:   

is the set of chemical reactions that happen in the cells of living organisms to sustain life. These processes allow organisms to grow and reproduce, maintain their structures, and respond to their environments. Metabolism is usually divided into two categories. Catabolism breaks down organic matter, for example to harvest energy in cellular respiration. Anabolism uses energy to construct components of cells such as proteins and nucleic acids.    

Foods, Drinks, Metabolism boosting supplements:  

•   Green Tea 

•   Grapefruits 

•   Apples 

•   Coffee

•   Different types of Spices (Spicy foods)

•   Various others to name a few    

The key to ensuring that you are constantly burning calories is to constantly have the right supply of good nutrients in the body. One of the key factors in overweight individuals is the fact that they do not know how to consume the right nutrients and they eat too much at the wrong time. Calorie consumption is not a bad thing for individuals trying to live fit because as long as they are good calories you are one step ahead of fat storage.