How Much Protein Do I Need?

There is so much information on protein and how much we need and it can be a bit confusing, especially in the fitness and weight loss arena. We do need protein every day for the building and repair of our body, however the most important factors concerning protein is getting the right kind of protein.

Animal proteins (meats and milk products) are a complete protein, however they are high in calories, fat and cholesterol, while vegetable proteins (though not always a complete protein) are much lower in calories and fat, and contain no cholesterol.

Protein is often over recommended or suggested in the following ways:
1) Most typical meal menus, especially in the fast foods & prepared food arena, as well as in most recipe books, usually contain an abundance of protein. So if you eat this way every meal, you are most likely eating way more protein than you need. Once you give your body the protein that it needs, the extra protein mearly goes on as fat.
2) For weight loss and fitness workouts, extra protein is often suggested to replace the carbs. This is OK if you are replacing the poor carbs (refined sugar and white flour) with good vegetable proteins, however, if you are doubling up on your meats, it can prove to create more problems in the long run.
3) Even if you are replacing the poor carbs with vegetable proteins, you don't need protein every meal in abundance. A handful of almonds (8-10) is enough for the day along with a side dish of beans, sprouts, tofu, or other vegetable proteins, plus our greens and grains.

I think it's helpful to look at a cow and what she eats. Alfalfa hay and occasionally a little grain is enough protein to produce her hundreds of pounds of protein flesh. We have been trained to think that we need the animal proteins to survive, while we see other mammals that do just fine with only the greens and whole grains - an ample amount of protein.

Neal D. Barnard, MD, says this: "It's important to note that there is no requirement at all for animal protein in the diet. There is plenty of protein in beans, grains and vegetables, as well as the concentrated protein in seitan (wheat meat) and soy products, such as soymilk, tofu, tempeh and various meat substitutes, all of which are found in any natural food store or in the health-food section of grocery stores."

One of my goals in producing my Simple Super Salads cookbook is to create superb salads that have a great balance of vitamins, minerals, enzymes, fiber, carbs, fat and protein - especially so we get great types of proteins that are not over done.

Here are a couple of great recipes from the Simple Super Salads cookbook which I know you will really enjoy. To pre-order your copy go to: http://livingahealthylifestyle.com/store.htm

MEXICAN RICE SALAD

Dressing:
2 Tbs. cold pressed oil
2 Tbs. apple cider vinegar
1 jalapeno, seeded and finely diced
1 tsp. ground cumin
2 cloves garlic, pressed or minced
1 tsp. salt

Salad:
4 C. torn romaine lettuce
1 C. cooked brown rice, chilled
½ C. cooked adzuki, black, or red beans,(rinsed and drained well)
3 green onions, chopped
1 red bell pepper, diced
½ C. halved green olives
½ C. cut corn (raw is best)

o In a small bowl, combine dressing.
o In serving bowl, combine salad ingredents, then add dressing.
o Toss well and serve.

SPROUTED QUINOA-PISTACHIO SALAD

Dressing:
2 Tbs. lemon juice
2 Tbs. olive oil
1 Tbs. Braggs liquid aminos or soy sauce
1 clove garlic, pressed, or ½ tsp. garlic powder

Salad:
2 stalks celery, diced
2 carrots, diced
¼ C. chopped parsley
½ C. sprouted quinoa (just soak quinoa overnight to sprout)
½ C. raw pistachio nuts
2 large handfuls mixed baby greens

o Combine dressing ingredients in salad bowl.
o Add salad ingredients in order given.
o Toss well before serving.

Enjoy great vegetable proteins with great Simple Super Salads! Get your copy now at: http://livingahealthylifestyle.com/store.htm

For your best health,
Erleen Tilton

Nutrition and Nuts!

I love this quote by Michael Eades M.D. and Mary Dan Eades M.D., authors of Protein Power:

"The medical problems that confound us today will probably amaze scientists in the twenty-first century as they puzzle over why we medical pioneers of today were unable to reach out and grab the obvious, why we were so advanced in certain areas of medical treatment yet so abysmally deficient in others. Why, they may ask, could our surgeons perform open-heart surgery so skillfully as to make it a routine operation while at the same time our nutritional experts couldn't determine the optimal diet for preventing most of the problems necessitating that procedure. Why spend so much time and effort developing complex surgical techniques and other wondrous medical procedures that prolong the life of the diseased body for a few months or, at best, a few years instead of focusing on nutritional changes capable of prolonging healthy life for decades? Why can't we see the big picture?"

Interesting!

Nutrition is what it's all about! We need nutrition - plain and simple - if we want real health.

Let's take, nuts, for instance. For many years, "experts" have told us to avoid fat and because we have been told that nuts are high in fat, many often avoid eating them. However, recent research and a decision made by the U.S. Food and Drug Administration tell us that eating nuts such as walnuts and almonds on a regular basis may be a way to reduce cardiovascular disease as well as promote weight loss.

A study recently compared a diet of 2 different groups. One ate a low-fat diet with diet shakes and bars, plus fruits, vegetables and whole grains. The second group ate raw nuts, plus fruits, vegetables and whole grains - having a much higher fat calorie intake. Interestingly enough, the second group lost more weight.

Studies also show that raw walnuts and almonds eaten daily can:
* lower high cholesterol levels
* improve cardiac function
* reduce the risk of coronary heart disease
* improve nutrition in the diet so consumers eat less
* provide the body with essential omega-3 oils

However, it's important to remember two things though:
1) Raw nuts are full of nutrition and fiber, while roasted nuts have toxic effects, so make sure to only eat them raw.
2) This does not mean bowlfuls of nuts daily - just a handful or so is sufficient.

Enjoy eating raw nuts, include them in your daily diet, and remember that the fat in nuts is the good kind that you need.

To your best health,
Erleen

Antioxidants - the Why and What?

I have heard a saying often that I have revised somewhat that says:
"The doctor of real health will prescribe no medicine, but will interest his patients in the cause and prevention of disease."

Yes, disease and most illnesses can be prevented - and the beauty of this is that the solutions are sensible and simple because the real power of prevention lies in our foods - namely our antioxotants!

Antioxidants are great wholesome foods that battle free radicals that cause disease, and naturally build our immune system. Here are a list of some foods that are higher in antioxidants, though all raw fruits, vegetables, sprouts and nuts have some antioxidants.

* goji berries
* acai fruit
* blueberries
* pomegranats
* kale
* spinach
* walnuts
* apples
* wheat grass
* green tea
* green sprouts

This is just a list of some of our great antioxidant foods, but if you eat some of these on a daily basis, you will be able to have a stronger immune system for fighting disease!

To your best health,
Erleen

Do You Know Your pH?

It was several decades ago when Dr. Otto Warburg discovered that cancer thrives in an acidic environment due to a lack of oxygen, and cannot exist in an alkaline environment or high pH oxygen rich environment. For his discovery, he was awarded a Nobel Prize.

What does pH mean? It means: parts hydrogen. PH is measured on an acid to alkaline scale from 0-14, with 7 being the middle, neutral, or balance between the two. The higher the pH, the greater the oxygen levels in your cellular fluids, and if you maintain a pH of 7 and higher, it is proven that you will not be susceptible to major diseases such as cancer, heart disease and others for they can not live in an alkaline system.

What is your pH? You can test your pH with a piece of pH paper with your saliva or urine, however, knowing how to avoid an acidic condition and how to raise your alkaline levels is much more important.

Causes of Acidity:
1) Eating foods high in fats, starches, sugars – processed foods.
2) Eating mostly cooked foods which are more acidic, but especially fruits and vegetables (canned and bottled tomato sauce, canned fruits and vegetables), yeast breads and pastries, dairy, high fat/processed meats, etc.
3) Most drinks are highly acidic: coffee, tea, soft drinks, Gatorade, beer, fruit drinks, fruit juices (even many healthy kinds – if they are cooked, they are acidic).
4) Lack of exercise, not enough oxygen for the cells.
5) Stress, negative environment (watching crime television, news, listening to rock music, etc.)
6) Using chemical detergents, soaps, and body creams – most of which are highly acidic. The skin is the largest organ and it absorbs all the harsh acidic chemicals found in most cheap products available on the market.

Raising your Alkaline levels:
1) Eat a diet high in raw foods: raw fruits, raw vegetables (especially live greens), raw nuts, seeds and sprouts.
2) Avoid all milk products except for eggs on occasion.
3) Eat mostly organic foods: produce as well as other foods (they have not been grown with chemical fertilizers).
4) Avoid all processed foods – unhealthy fats, sugars, starches and proteins, eating more whole grains and beans in a natural form.
5) Drink lots of good pure water.
6) Get on a good daily exercise program and do it regularly and faithfully. Exercise is needed for more than just burning fat – you need to oxygenate your cells!
7) Read good uplifting books, those that are positive and build your spirit, especially before going to bed. Keep your environment happy and positive, and count your blessings often.
8) Discard all harsh soaps and body creams that are chemical based (most of them are) and replace them with those higher in alkaline. Shop at a health market and ask. You will pay more, but you do get what you pay for (quality or junk).

Having an alkaline system means that you will have more energy, your body will work more efficiently, you will sleep better, you will have better weight management, and you will have a healthier immune system - avoiding sickness and disease.

Life is a matter of choices, but you can choose to have a healthy alkaline system in many ways. If you want to know where to begin, start by pre-ordering your copy of Simple Super Salads – a great compilation of recipes, most of which are super simple, yet very nutritious, one-meal salads! Order your copy today and it will be sent to you hot off the press!

Order here now: http://livingahealthylifestyle.com/store.htm

Enjoy the effects of having a high alkaline system not only now, but for years to come!

To your best health,
Erleen Tilton