Basic Protein Facts

Food pyramid isolated on white

 

Protein, is one of the three major food groups, which also includes fats and carbohydrates.

Proteins are made up of building blocks called amino acids. Some of these amino acids are produced by the body, while others, we need to get from our diet.  We provide our bodies with protein from animal and plant sources.

Protein is essential for every cell in the body and can be found in our cartilage, tendons, ligaments, organs, hair, skin, nervous system and in different hormone and immune metabolites.

Some symptoms that you are not  getting enough protein in your diet:

  • food cravings
  • brain fog
  • difficultly losing weight
  • muscle and joint pain
  • unexpected swelling of the feet and ankles (fluid retention)
  • low immunity and slow recovery from injuries
  • thinning hair, nail ridges and/or patchy skin

 

To maintain our protein levels, we need to ensure we are consuming enough calories, in general. At minimum, the average person needs about 0.36 grams of protein per pound of body weight.  Elderly, athletes, stressed individuals and those recovering from illness or injury, often require more protein.

Some good sources of protein are milk and yoghurt, red meat, pork, chicken, turkey, eggs, fish and seafood, whole grains, lentils, nuts and seeds.  One can also consume protein powders made from whey, rice, peas, hemp or soy depending on preference and sensitivity.

Please visit our website at Kelowna Naturopathic Clinic for more information about our clinic.

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    Coffee…Not All Bad!

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     Coffee: As one of the most consumed beverages in the world, coffee data continues to evolve.
    Research is shedding new light on the benefits of regular, but moderate coffee consumption. Here are a few highlights….

    Coffee is loaded with antioxidants and polyphenols that quench “bad” free radicals. Also, a reasonable source of vitamins B1, B5, B3 and minerals magnesium, manganese, and potassium.

    Caffeine certainly contributes to many of the properties we associate with coffee. It can increase energy, memory, mood, reaction time and physical performance. It inhibits the brain chemical adenosine, which makes us sleepy and relaxed, but increases dopamine and norepinephrine, which are “feel good” chemicals. Caffeine stimulates fat burning and increases metabolism by 3-10 %. Consequently, it is found in all supplement “fat burners”.

    Coffee has been shown to reduce the risk of getting some diseases. They are: type 2 diabetes, Alzheimer’s and dementia, Parkinson’s, liver cirrhosis, depression, stroke and liver/colorectal/prostate and uterine cancers.

    Not all people do well with coffee. Some are allergic to the roasted bean, which can cause stomach cramping, diarrhea, headaches and just a sense of feeling unwell. Others, it may temporary raise blood pressure and heart rate, increase anxiety and restlessness and worsen insomnia. Coffee should not be drunk late at night and ideally, not when pregnant.

    Dark roast coffee has less caffeine in it than lighter roasts. Drip coffee has more caffeine in it than espresso. Black coffee is best, minus the sugar, dairy products and flavorings.

    Buy high quality, fresh, organic whole beans when possible. Grind the beans before use. Like all things in life, moderation is best.

     

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