What to Know About Protein

Let us talk about protein and the importance of getting enough protein in your diet. Protein is an essential building block for your cells. Your body needs protein to rebuild itself and protein can actually boost your metabolism.

But what happens when you don’t get enough protein in your diet? Well, there are many factors to consider and quite a range of severities too.

For example; if we are referring to the protein intake a child needs, especially an infant, their little bodies require massive amounts of protein (compared to their body weight) because they are changing and growing so quickly.

The lack of enough protein in ones diet can even negatively affect your immune system.

Here are some other symptoms commonly associated with a lack of protein:

• Edema

• Weight loss

• Thinning or brittle hair, hair loss

• Ridges or deep lines in finger and toe nails

• Skin becomes very light, burns easily in the sun

• Reduced pigmentation in the hair on scalp and body

• Skin rashes, dryness, flakiness

• General weakness and lethargy

• Muscle soreness and weakness, cramps

• Slowness in healing wounds, cuts, scrapes, and bruises

• Bedsores and other skin ulcers

• Difficulty sleeping

• Headaches

• Nausea and stomach pain

• Fainting

• Crankiness, moodiness

• Severe depression

• Anxiety

• Lack of energy, no desire to do things

How do you find out if you are getting enough protein in your diet? It’s pretty simple. Go to your primary doctor and have them run a general blood test. Make sure you tell your doctor that you are looking to check your protein levels.

If you prefer getting protein from the vegetables instead of dairy products or meat, there is a new product called "Vtein" that you may want to check out. Vtein is a 100% vegetarian protein powered drink that comes in chocolate and vanilla flavors. more info

Portion Control – Dirty words or worth the effort?

What many people don’t realize it that portion control can make a HUGE difference in weight management just like caloric restriction (staying under a certain amount of calories a day). What most people also don’t realize is that they are probably eating 2-3 portions per meal and it’s even worse when you go out to eat.

You would think that treating yourself and your family to an evening out – not having to worry about what to cook for dinner – would be carefree. Think again. Most restaurant servings are similar to those you automatically eat at home – 2-3 serving sizes.

QUICK TIP – EATING OUT

We know you’ve had this happen to you before. You order and when they bring out your plate – your eyes get big and you say, ‘Wow, that’s a big meal, I wasn’t expecting that from the picture.” BUT…you end up eating the entire meal.

Here’s what to do: Split and entrée with a friend or family member.

This will reduce the amount you can eat and get you closer to having one serving.

QUICK TIPS – AT HOME

We know you’ve seen those snack bags at your local grocery store. Those are the best invention for someone who wants to watch their portions. They generally hold about one serving of any food. Keep in mind you don’t want to fill the baggie to the brim!

Take the time after you do your weekly grocery shopping and put all your snack foods into individual serving sizes. It’s time consuming – we know – but well worth it.  Pre-portion benefits;

• Helps you only eat one serving

• Helps you pack lunches quicker for school (think about it they are already in baggies! It’s grab and go time!)

• Gives you more time to stay away from the kitchen (when you’re in the kitchen you want to eat!)

• Helps you become more aware of true serving sizes

• Saves you money! (You’re food supply will actually start to last longer.)

I think you will find that forming good foundational nutritional habits will only support you on your journey to living a more fulfilling, healthy and happy life.