How much protein do I need?

Steak and eggs for breakfast. Ham and cheese for lunch. Chicken teriyaki for dinner. Too much protein in one day? Or just right? If lately you’ve asked, “How much protein do I need daily,” here are some guidelines.

 

Protein is one of the three macronutrients that we require on a daily basis, and should be consuming at every meal, along with carbohydrates (ideally, only in the form of whole grains, fruits and vegetables) and natural fat.

 

There are nine essential amino acids, which constitute the building blocks of protein. Eating high-quality sources of protein (for example: lean grass-fed beef, free-range chicken, wild salmon, minimally processed cheese, etc.) that contain the full spectrum of amino acids, have the following health benefits:

• They repair body cells
• They build and repair muscles, bones, skin, nails and hair
• They support immune function
• They develop and maintain organ function
• They control many of the important processes in the body related to metabolism

Leading health websites, offer general guidelines for protein intake.

 

According to WebMD, protein requirements differ based on age:

• Infants require about 10 grams a day.
• Teenage boys need up to 52 grams a day.
• Teenage girls need 46 grams a day.
• Adult men need about 56 grams a day.
• Adult women need about 46 grams a day.

 

For pregnant or lactating women, WebMD recommends increasing intake to 71 grams of protein a day.

 

Percentage of total calories is another measure of protein intake. The Institute of Medicine suggests that adults get between 10 percent and 35 percent of their total daily caloric intake from protein.

 

Why general protein suggestions may be insufficient

The Institute of Medicine suggestion is a huge gap, and one that fails to account for unique biological differences. The WebMD and governmental agency guidelines might be a good starting point, but fail to account for activity levels.

 

For example, take the aforementioned pregnant or lactating woman, advised by WebMD to consume 71 grams of protein per day. But what if the woman is still very active, lifts weights and is very tall and muscular? Perhaps 71 grams of protein per day wouldn’t suffice.

 

Maximum protein intake for inactive adults

Before figuring out what’s the best daily protein intake for you, many people first want to know what the maximum daily protein intake should be. As another general rule, if you’re not a competitive athlete or bodybuilder, take 0.9 grams of protein per pound of body weight per day. A 170-pound adult male, then, should not exceed more than 153 grams of protein per day.

 

And if I pump iron regularly, how much protein should I eat per day?

Many bodybuilders, perhaps the most protein-conscious segment of society, use the following formula to determine adequate (for encouraging muscle growth and cell repair) protein intake per day. Keep in mind that this formula is for serious weightlifters only, those who spend 5-6 days in the gym, performing 1-2 hours of resistance training:

• Take your body weight (example: 200 pounds)
• Find out your body fat percentage using a trusted method like skinfold caliper test at a gym (example: 15 percent)
• Multiply your body fat percentage times your overall weight (200 x .15 = 170)
• Take your lean body weight (170) and multiply times 1.14 = 194 grams of protein

 

Holy cow, that’s a lot of ... um, cow. Again, eating 200 grams of protein per day should only be done by experienced and accomplished weightlifters.

 

I’m not a lifter. I’m trying to lose weight. How much protein do I need?

The American Journal of Clinical Nutrition published a study in 2005 that found that increasing protein from 15 percent to 30 percent of total calories — and reducing fat from 35 percent to 20 percent of calories — resulted in sustained weight loss. So make sure you’re getting enough protein, because if you don’t, chances are you won’t feel full. This will lead to eating more belly-fattening refined carbohydrates.

 

There are some individuals who would do well on a lower protein diet, especially those with kidney or liver diseases. For most people, the WebMD and government recommendations are adequate guidelines. If you’re an avid exerciser, consume more protein than the recommendations. Always speak to a medical professional before deciding to eat five steaks a day to get massive muscles.

 

Know more about how much protein you need on a daily basis? Leave us a note in the comments below.

Healthy Eating on a Budget

Does it sometimes feel like you have to take on a second mortgage to eat healthy? Is $10 a pound for organic meat out of your league? If so, here are some guidelines on healthy eating on a budget.

 

Breakfast

If you’re trying to save money on food, don’t skip breakfast. It’s the most important meal of the day because it revs up your metabolism. Try to eat by 10 a.m. to fuel your system. Buy the following items from a natural grocer and for less than $20 a week, you can have a healthy breakfast every day:

 

• Free-range, organic eggs (large; $4-5 per dozen)
• Sprouted grain or rice flour bread ($4-$5 per sliced loaf)
• Organic spinach ($2 a bunch)
• Grass-fed cheese ($5 a pound; use cheese substitute if dairy intolerant)
• Avocado ($1-$2 per)

Making an egg sandwich every morning with the above ingredients should satiate you for at least three hours or longer, before you’re ready for a snack or lunch. Sure, you could save even more money by buying industrial, large factory-farmed eggs, white bread and nacho cheese dip but that most likely would not be considered healthy eating by most nutritionists.

 

Getting tired of breakfast sandwiches? Oatmeal or quinoa cost up to $5-$6 per box. Mix in a handful of fresh berries, a dab of cream (a little fat is good for you and will keep you full longer) and almond butter.

 

Lunch

Time for lunch yet? Nutrient-dense salads are a perfect way to eat healthy on a budget. Organic spring mix salad, or spinach, or any other bunch of greens costs much less than a ticket to the movies. But eating greens alone won’t satisfy. If you ate oatmeal for breakfast, throw in one or two chopped hard-boiled eggs. Here are some other ingredients to make a satisfying, inexpensive, healthy salad:

 

• Raw sunflower seeds
• Olives
• Blueberries
• Walnuts
• Feta cheese
• Canned tuna or sardines (if you like the smell and taste)
• Edamame (unprocessed soy beans)

 

All these healthy salad ingredients will last you for at least a week, keep you full for several hours and won’t break the bank.

 

Dinner

Don’t have time to make a salad for lunch? Make one for dinner. Better yet, prepare your salad at night, after the kids have gone to bed. It will only take you about 5 minutes to prepare. Make sure you pack your salad with enough protein and natural fat so you won’t get hungry an hour after eating and then go to splurge at a restaurant.

 

You can, of course, also eat a salad for dinner. But to mix things up, try making a quinoa pasta dish. A box of quinoa spaghetti from Ancient Harvest (organic and gluten free) costs less than $3 from most natural markets. If you’re single and cooking for yourself, a box will last you at least a few days. Cooking for kids? Quinoa pasta comes in other varieties besides spaghetti, including vegetable medley spiral noodles. Alternate between the pastas and for about $15 a week, you should have enough for the whole family.

 

Add some veggies and spices and voila, a delicious, healthy budget-minded dinner.

 

The secret to eating healthy for cheap

The key to eating healthy on a budget is not to eat out. Sure, there are plenty of healthy options when eating out, but if you’re concerned with saving as much money as possible, cook at home.

 

Grill up a pound of wild sockeye salmon (about $10-$12 a pound) and cut into little pieces and mix in with the quinoa pasta to receive the mega-nutritious benefits of omega-3 fatty acids.

 

There are plenty of other ways to eat a healthy, budget-conscious dinner. Got a hankerin’ for some meat? Healthy, humanely raised meat is cost-prohibitive for most people on a budget. Explore food co-ops in your area or go in with some friends on home-delivered small-farm, grass-fed meats to reduce the cost.

 

It’s no wonder that many low-income families eat unhealthy foods. Buying all organic can be expensive. But for around the same price as a fast-food value meal, you can cook yourself something healthy. It might just save you money on health care in the long run.

How to Lower Blood Pressure Naturally

Are you one of the approximately one in three American adults with high blood pressure? If so, here are some general guidelines on how to lower blood pressure.

 

Perhaps it's the stressful job you've had for years — or the stress of finding a job — that's caused your systolic (pressure while heart beats) and diastolic (pressure in between beats) to soar above "140 over 90" (mmHg), the standard benchmark for high blood pressure.

 

If you're diabetic or have kidney disease, the National Institutes of Health recommends maintaining a blood pressure under 130/80.

 

Besides stress, other factors can lead to high blood pressure, including:

 

• Race and ethnicity (African Americans are more susceptible to high blood pressure)
• Gender
• Age (blood pressure tends to rise with age)
• Unhealthy lifestyle habits like smoking
• Genetics

 

High blood pressure itself usually has no symptoms, but if left untreated, it could potentially lead to coronary heart disease, kidney failure or stroke. There's a good reason high blood pressure, or hypertension as it's also known, is referred to as "the silent killer."

 

To lower blood pressure, you'll want to do the following:

 

• Eat a little dark chocolate
• Drink moderate amounts of alcohol (2 drinks maximum per day)
• Exercise
• Quit smoking
• Take potassium
• Manage stress

 

You had me at dark chocolate. Really, dark chocolate helps lower blood pressure?

The above list of ways to lower blood pressure is by no means in order of importance. Exercising, meditating and managing stress, and of course, cessation of unhealthy lifestyle choices are paramount to combating high blood pressure.

 

But, yes, dark chocolate has been clinically proven to help lower blood pressure. In a study published in BioMed Central, researchers compiled over 50 years of clinical trials that measured the effect of cocoa on blood pressure. The conclusion: dark chocolate was more effective in reducing blood pressure than the placebo, especially for those with hypertension or pre-hypertension.

 

You also had me at "drink alcohol." That lowers blood pressure as well?

A 2001 study in the Journal of Epidemiology and Community Health studied the health of approximately 20,000 Spaniards and found that those who drank moderate amounts of any alcohol enjoyed better overall health. The Mayo Clinicreports that heavy drinkers who cut back to the recommended level of one to two drinks a day may be able to lower blood pressure by a few points. It's probably a good idea, however, to abstain from alcohol if alcoholism runs in your family, or if you are on medication. Ask your doctor if it's safe for you to consume alcohol in moderation.

 

I hate exercising. Even if I did like it, I don't have time to go to the gym. What should I do?

Exercising makes the heart muscle pump blood more efficiently. Improve your cardiovascular capacity and your heart won't have to work as hard pumping blood. You don't have to run a marathon or train for a triathlon to get your ticker in better shape. If you have to, wake up earlier or come home from work earlier or take a longer lunch break and take a brisk walk.

 

Walking at a decent pace most days of the week for 30 minutes will significantly improve your cardiovascular health. With your doctor's clearance, try walking up a steep flight of steps one to three times per day. (A good measure of a decent pace: you should be slightly winded while carrying on a conversation.)

 

Gentle yoga, tai chi and breathing classes all may help to lower blood pressure. You don't have to partake in extreme exercise to lower blood pressure. A University of New Mexico study concluded that although hypertensive individuals were once recommended by the medical establishment to avoid resistance training, moderate levels of it as well as aerobic exercise will reduce the risk of developing cardiovascular disease.

 

Ok, I'll give exercise a try. How else can I lower my blood pressure?

Foods and supplements rich in potassium may help lower blood pressure, according to some clinical studies, including a small-scale study at Harvard Medical School. Eliminating or reducing caffeine intake can also help lower blood pressure. If you're on high blood pressure medication, don't quit cold turkey; talk to your doctor first or consult a Naturopath.

Banana nutrition facts

The banana is perhaps the oldest recorded fruit in the world as well as the most consumed. But some dieters avoid bananas like a slippery peel. Are bananas unhealthy? Or have some carb-phobic dieters gone bananas? Here are some banana nutrition facts...

 

Considered a healthy staple for thousands of years, the banana is now shunned by some low-carb dieters because of its sugar content.

 

Most dieticians and nutritionists would caution diabetics and those with blood sugar and metabolic deficiencies to be careful with banana intake, especially over-ripe bananas.

 

Diabetics—and those who burn up carbohydrates very quickly—would be better off opting for green-tipped bananas. Eating some protein and natural fat along with a banana can also help manage blood sugar levels.

 

So how much sugar is in a banana? And are bananas healthy for most of us?

 

One medium-sized banana (approximately 7 inches long) contains 14 grams of sugar. Is 14 grams a lot? It depends what kind of sugar comprises the 14 grams and how quickly those sugars spike blood sugar levels.

 

Blood sugar spike from eating bananas

According to the American Journal of Clinical Nutrition, an all-yellow ripe American banana has a glycemic load (GL) of only 13 on a scale of 100. But an average banana’s glycemic index (GI) is approximately 50. What is the difference between GL and GI? The glycemic load is generally regarded as a more accurate indicator of a carbohydrate’s effect on blood sugar levels.

 

A banana’s glycemic load is considered medium (11-19 is medium; low = 10 or less; high = 20 or more), which supports the theory that those with blood-sugar sensitivities should be at least slightly cautious with banana consumption, especially overly ripe ones.

 

Bananas’ many health benefits

Athletes love bananas for the quick and sustained burst of energy provided. But even professional couch potatoes enjoy many benefits of eating bananas, including:

 

• Battling depression: bananas contain the amino acid tryptophan, which converts into serotonin, the body’s natural mood-enhancing chemical.
• Keeping the pipes flowing: high in fiber (3 grams), bananas can stimulate the bowels, reversing constipation.
• Stress management: a single banana contains about 12 percent of your daily potassium needs. Stress reduces potassium levels. Fatigued? Irritable? Have high blood pressure? Eat bananas.
• Helping heartburn: bananas, for most people, are a natural antacid.

 

High vitamin and mineral content

Low-fat dieters also love bananas as they contain virtually no fat. Bananas do have a gram or two of protein, but where a banana really shines nutritiously is in its vitamin content. A banana is high in the following:

 

• Vitamin C: 17 percent of recommended daily value in one banana
• Vitamin B6 (22 percent; good for the nervous system)
• Folate (6 percent; good for cell repair)

 

Bananas are also high in the mineral manganese (good for bone health), supplying 16 percent of the recommended daily value. Are you susceptible to cramping? Magnesium can help prevent cramps and bananas contain 8 percent recommended daily value.

 

Conclusion: bananas are part of a healthy diet

Although a banana is 93 percent carbohydrate, dieters who are leery of carbs should not, by and large, exclude bananas from their diet. Bananas are not a perfect, complete food, as they do not contain all the essential amino acids. For those who crash a couple hours after eating lunch, a banana could be part of a smart, healthy snack, though it would be best combined with a higher protein snack like cheese.

 

A healthy diet should include several servings of fruit and vegetables each day, and a banana or two a day, for most people, should be part of that game plan.

Caffeine addiction? Here's how to break the habit...

The American Society of Addiction Medicine (ASAM) earlier this month released anew definition of addiction. This applies to cup o’ Joe addicts as well. Got caffeine addiction? Here’s how to break the habit…

 

The ASAM now defines addiction as a chronic brain disorder. Whether it’s caffeine or illicit drugs or gambling or sex, addiction’s roots are not a behavioral, psychological or emotional problem; it’s a problem with your noggin’s wiring.

 

If you’re addicted to several cups of coffee per day or other caffeinated drinks, in non-scientific terms, what you’re doing is feeding the brain’s reward circuitry. Constantly feeding your caffeine addiction is like giving your brain reward circuitry, or so-called neuronal ‘pleasure centers,’ a constant workout.

 

But the reality is, when you’re drinking, say, 10 cups of coffee per day, you’re not providing your pleasure centers of the brain with actual pleasure; you’re merely feeding your brain’s “wanting or motivation to obtain the stimulation,” according to a study by psychologists at the University of Michigan.

 

Why should you try to break the caffeine addiction? Excessive caffeine intake can lead to several health problems, including:

 

• Severe adrenal stress
• Anxiety
• Cardiovascular disorders
• Insomnia
• Irritability or mood disorders

 

The first step in breaking the caffeine habit is to respect the ritual

Do you habitually fork over $5 for that venti caramel frappuccino with whipped cream on top? Would you feel off your rocker if you didn’t pop in the local coffee shop today? If you want to break the caffeine habit, you should continue to visit your favorite coffee house. You can simultaneously feed your brain’s motivation to obtain the stimulation and slowly wean yourself off of coffee.

 

If your caffeine addiction has you dropping in to the Starbucks more than once a day, opt for herbal tea in the afternoon, or, to wean yourself off coffee more carefully, opt for green tea instead, as green tea has less caffeine than regular coffee.

 

If part of your caffeine ritual involves sipping out of your favorite coffee mug, by all means, continue your nightly ritual, but do try to replace your coffee with a relaxing tea like chamomile. If you have problems shutting your mind off at night and falling asleep, switching to an herbal beverage may help you relax and enjoy a more restful night sleep.

 

Should I quit cold turkey?

You may not want to quit your caffeine consumption cold turkey. This could lead to nasty withdrawal symptoms, including strong headaches. If you experience strong headaches, try weaning yourself off of caffeine over a week or two-week period by diluting your caffeinated beverage with water. Many people, though, can quit cold turkey without experiencing any side effects.

 

Acupuncture can help with withdrawal symptoms. But in the end, do try to limit yourself to one to two cups of coffee maximum per day.

 

Too much caffeine is poisonous for the body. Here’s how to detox.

If you haven’t exercised lately, consider getting back into it. Even a 30-minute brisk walk can reward the brain’s pleasure center in other ways, possibly suppressing its desire to be rewarded with caffeine. Exercise and drinking plenty of water can help flush out toxins from the body.

 

Excessive caffeine can acidify blood pH balance. You’ll want to alkalize by eating lots of vegetables, especially green, leafy ones.

 

Supplements, especially Vitamin C, can restore depleted nutrients and may help with withdrawal symptoms.

 

Trace mineral supplementation is also highly encouraged and will help to naturally restore your cells’ energy supply.

 

Eat at least three meals and one snack every day, containing all-natural foods with all three macronutrients (protein; low-starch carbs and vegetables; natural fat), spaced at four-hour intervals (8 a.m.; noon; 4 p.m.; 8 p.m.) to keep energy levels rock-steady throughout the day.

Are Supplements Necessary?

Here's a tough pill to swallow: supplements are a $25-billion-a-year industry. But are vitamin supplements necessary? Could it be that you’re literally peeing your hard-earned money down the toilet, or worse, doing more harm than good by consuming too many supplements? It’s certainly food for thought.

 

Many medical professionals and nutritionists argue that supplements are necessary because:

 

• Most people don't eat enough fruits and vegetables
• Most people eat processed foods, which lack essential nutrients
• The soil in which our food is grown is depleted, thus lacking essential minerals
• Pregnant women and the elderly need more vitamins than food provides
• The consumption of pharmaceuticals, which may interfere with vitamin absorption

 

But what about for those who exercise regularly, eat balanced whole foods at every meal, don’t smoke, and drink alcohol moderately? Are supplements necessary?

 

Some research says 'no'

An article last year on Slate.com mentioned a study that was published in the British Medical Journal (BMJ), which concluded, “The evidence for routine use of multivitamin and mineral supplements to reduce infections in elderly people is weak and conflicting….”

 

Another peer-reviewed study mentioned in the article was penned by several researchers at the Division of Public Health Sciences, Fred Hutchinson Cancer Research Center in Seattle. After following up with more than 160,000 post-menopausal women during the 1990s, for an average of eight years, the researchers’ study “provided convincing evidence that multivitamin use has little or no influence on the risk of common cancers, CVD (cardiovascular disease), or total mortality in postmenopausal women.”

 

Debunking supplements doesn’t stop there. Experts at the National Institutes of Health five years ago argued that there’s no clear evidence that vitamins prevent chronic diseases.

 

So what have researchers concluded from supplements? Researchers have inconclusively concluded the following:

 

• Health benefits from taking multivitamins is still up for debate.
• Some people may be getting too much of certain nutrients.
• There may be possible interactions between multivitamins and minerals and prescribed or over-the-counter medications.

 

That’s a bummer. My cabinet is stocked with supplements. Surely my antioxidant pills are highly effective?

Marketing gurus have helped companies make millions by touting the latest anti-oxidant product du jour, be it the acai berry, mangosteen, blueberry, Omega 3s…the list goes on.

 

But research published in the Journal of the American Medical Association, says that not only can some antioxidant supplements be ineffective, they can be hazardous to your health. The 2007 study of more than 232,000 people concluded that antioxidant supplements can "increase the risk of death."

 

Gulp. Talk about a bitter pill to swallow. Why would antioxidants be bad for you? Researchers theorize that we shouldn’t be as vigilant about free radicals as we are; our body actually needs some amount of them to perform certain functions like regulating blood sugar levels.

 

Is there anything these studies bashing supplements have missed?

Perhaps. Nutritional experts would argue that not all supplements are created equal. Certain brands are derived from whole-food sources, while other, more mainstream brands are laced with synthetic ingredients. The aforementioned research did not indicate what brand of vitamins the subjects were taking.

 

Certain vitamin supplements are time-released, while others flood the digestive system all at once, jockeying for position to be absorbed by the body, only to be flushed out by the kidneys.

 

Conclusion: take supplements on an as-needed basis

If you’re pregnant, talk to your doctor about supplements; you may be advised to take supplemental folate. Susceptible to cold sores? You may need supplemental lysine, an amino acid. Concerned about prostate health? Saw palmetto or a bevy of other natural supplements might be the right choice. Digest food poorly? Hydrochloric acid and pepsin might be beneficial. Taken antibiotics lately? Consider recolonizing your digestive tract with probiotics. Most of your immune system lies within your gut, so if you’re going to choose one supplement to take, consider one that aids digestive health. If you eat a poor diet, a multivitamin split in half and taken in the morning and evening might be more effective than a diet full of junk food. But do your research on which multivitamin to take.

How to Treat Chronic Fatigue Naturally

Many people who feel sluggish chug down energy drinks or triple espressos to fire up their engines. But after a while, a vicious cycle develops. The more stimulants you need to get your juices flowing, the more fatigued your adrenals will be.

To cope with the stressors of life like work and kids, people who rely on these stimulants frequently are stressing out their body's multiple symptoms, which are all affected by how effectively your adrenals are functioning.

Those with chronic fatigue syndrome suffer from the following symptoms:

• recurring sore throats
• poor sleep cycles
• muscle fatigue and weakness
• pain in the joints and lymph nodes
• poor post-workout recovery

Western medicine does not have a cause for chronic fatigue syndrome, but those who practice natural wellness have some theories, including dormant viruses in the body.

Depression, excessive exercise, emotional stress, food allergies and sensitivities and environmental factors can all cause chronic fatigue. 

So how to find the root cause if someone has chronic fatigue syndrome? First, start with food. Almost all chronic disease stems from poor food choices spanning several years, if not decades. Get tested for food allergies, have your blood type taken and begin to eliminate and severely restrict foods you are allergic to. 

Supplement with high doses of Vitamins C, B12, magnesium, glutamine or gluathione (the former of which is great for post-workout recovery) and B complexes.

You may want to get a vitamin shot instead of taking oral supplements, as this will work much faster. 

Find a natural wellness practitioner who can help you test and correct hormonal imbalances and adrenal levels. 

Consider also the everyday household products you use, from cooking to cleaning. Do they contain toxic ingredients? A collection of about a dozen household plants can dramatically negate the effects of toxins in the house. Need to find out what they are? Email me at coachjudd@gmail.com to find out what they are.

If you are having trouble recuperating after exercising, mellow out your exercise routine and start taking a gentle yoga class. 

This would be a good start for someone to reverse their chronic fatigue syndrome. Pass this advice on to anybody you know who suffers from it. Let's all be health coaches and do our part to drive down insane health insurance costs!