Basic Protein Facts

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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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    Intermittent Fasting

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     Intermittent Fasting: Fasting is not starvation. Starvation is the involuntary absence of food, while fasting is the voluntary withholding of food for health or spiritual reasons.
    Fasting has been practiced by all civilizations worldwide for thousands of years.
    Intermittent fasting (IF) is an eating pattern that cycles between periods of fasting and eating. It’s not about what you eat, but more about when you eat. Fluids such as water, tea, small amounts of coffee etc. are not restricted in IF.

     

    These are the most popular methods:

    The 16/8 method: Also called the Leangains protocol, it involves skipping breakfast and restricting your daily eating period to 8 hours, such as between 12-8 . Then you fast for 16 hours in between, til lunch the next day. Ideally you do not want to eat later than 3 hours before bedtime.

    Eat-Stop-Eat: This involves fasting for 24 hours, once or twice a week, for example by not eating from dinner one day until dinner the next day.

    The 5:2 diet: With this method, you consume only 500–600 calories on two non-consecutive days of the week, but eat normally the other 5 days.

    IF has been shown to drop insulin levels and make insulin more sensitive. This forces more fat loss, thus assisting in weight loss. Growth hormone levels significantly rise in IF which help muscle growth and fat loss. Many immune and genetic functions balance and repair themselves with IF, leading to longevity and disease protection.

    IF can help you lose weight, reduce inflammation, improve blood sugar and insulin control, improve brain and heart health, may reduce cancer risk and overall act as an anti-aging tool.

    Pregnant, breastfeeding, underweight/eating disorder individuals and less than 18 years of age people should not IF. Diabetic, hypoglycemic, low blood pressure or seriously ill people should not IF without medical guidance or supervision.

    At KNC, we have experience with IF and assisted many through implementation and monitoring of this technique. If interested, give us a call.

    Some info above is taken from https://www.healthline.com/nutri…/intermittent-fasting-guide

     

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