The Importance Of Protein In Your Diet

Protein dietProtein is essential is building/developing strong bones and muscles. After water, your body is primarily made up of protein. Protein makes up roughly 50% of bone volume and about 1/3 of our bone mass. Sufficient amounts of protein help fight infections and provide our bodies with energy to get thru the day. High protein foods take more time to digest and metabolize, which means you will feel fuller longer and are also burning more calories. Also, if you are attempting to lose weight, a steady diet of lean protein will help you burn fat and not muscle. Proteins are constantly breaking down in your body. The protein we consume daily is being processed into amino acids within our bodies. These amino acids are then used to replace the broken down proteins in our body. Your daily consumed protein also aids in healthier/strong hair, strong nails and radiant skin. The current recommended daily allowance of protein is .08 grams per kilogram, however pregnant woman and elderly people require more protein in their daily diets. Just keep in mind it is important that you eat a well-rounded diet that includes complex carbohydrates, produce, protein and healthy fats.

Foods that contain protein include:

  • Red Meat
  • Chicken
  • Eggs
  • Seafood
  • Dairy
  • Soybeans
  • Veggies
  • Beans
  • Nuts
  • Seeds

 Fun fact: The word protein was conceived by a Dutch chemist in 1838 and comes form the Greek word “protos” which means “of prime importance.”

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Little Secrets To Strong Healthy Hair

Healthy HairThose hot Summer months can be torcher on your beautiful tresses. Especially after spending long lengths of time in the sun, pool, lake or ocean. But there is hope for those of us who need a little hair revamp.

1. Don’t over wash you hair. I know what you are thinking…your hair is far too oily to go without washing multiple times a week. However, it is possible to train your hair so you are only washing it two-three times a week. This is much better than using product on your hair multiple times a week.

2. Limit the heat. Heat products such as blow dryers, curling irons and straighteners make your hair gorgeous, but they can really do a number on those beautiful locks. I try to limit heat products to 2-3 times a week on my hair. If you do plan on using a heat product make sure that you are using a protectant before hand. My personal favorite…argan oil. Extracted from Morocco’s argan tree, argan oil is wonderful at conditioning, as well as keeping your hair soft and manageable.

3. Deep condition your hair once a week. Coconut oil, honey, olive oil and avocados can all provide the basis for a wonderful, nourishing hair mask.

4. Before you get out of the shower stick your hair under cool water. The cold water will seal in the conditioning treatment. You can also think of it as your morning wake up call. 🙂

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Let’s Talk GMO’s

GMO'sYou have probably stumbled upon an article or two lately referring to GMO’s, but what exactly is a GMO and what do you need to know about them. The term GMO refers to a Genetically Modified Organism. An organism whose genome has been altered by the techniques of of genetic engineering. Thus, the DNA contains one or more genes that are not normally found. Technically this could be a plant or animal. It seems we did not start hearing about GMO’s until recently but humans have been modifying food thousands of years. Today’s farmers use GMO’s to reduce loss of crop damage from weeds, diseases, and insects, as well as from extreme weather, such as drought. It is not the direct threat from a GMO that has raised concerns as of late. Over the years technology in agriculture has created herbicide resistant plants, which has allowed farmers to use increased chemicals without killing their crops. The first genetically modified products to appear on supermarket shelved were corn and soybeans. Because corn and soybean are two of the most common ingredients in processed foods, you are now finding these herbicide resistant plants appearing in virtually all supermarkets. The only true way to know what you are eating is to look for products that contain a USDA Certified Organic seal, or to eat a truly organic product.

 ** Definition of GMO provided by www.dictionary.com **

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Going Nuts About Nuts

mixed_nutsA nut is technically a hard-shelled dry fruit/seed, but I just think of them as perfect for snacking time. Although nuts are high in fat, eating them in moderation can be wonderful to add to your daily snacking routine. Eating a portion of nuts/seed for a snack can help control your cravings and keep you from over-eating.

  • Almonds – Can help improve skin complexion, lower cholesterol and maintain a healthy heart. They can also strengthen bones because they are rich in calcium.
  • Cashews – Cashews contain a lower fat content than all other nuts. The magnesium in the cashews can help regulate muscle tone and also help to build strong bones.
  • Chestnuts – The chestnut is the only nut that contains Vitamin C. They also contain higher amounts of fiber than most nuts.
  • Hazelnuts – Hazelnuts are a wonderful source of oleic acid, which can help lower bad cholesterol. They can also aid in strong hair and nail growth, from their high amounts of Vitamin E and B.
  • Peanuts – Incredibly rich in antioxidants, nutrients, minerals and vitamins. Also a rich source of protein to keep you full of energy and rid you of those stubborn afternoon junk cravings.
  • Pecans – Containing more than 19 vitamins and minerals. Just one once of pecans offer 10-12% of your daily perfect of fiber. Pecans are also considered one of the top 15 foods with the highest levels of antioxidants. They can can also aid in lowering high blood pressure.
  • Pistachios – Pistachios are very rich in fiber. In fact, 45 pistachios contains the same amount of fiber as almost ½ a cup of oats.
  • Walnuts – Rich in omega-3 fatty acids, which can hydrate your skin.
  • Macadamia – Macadamia nuts contain Vitamin A, iron, antioxidants and protein (Not to mention a million other amazing beneficial nutrients).
  • Pine Nuts – Pine Nuts are an excellent source or Vitamin E, which is an antioxidant. Also popular in the preparation of gluten free meals.
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Skin Routines In Your 50’s (part 4 of a 4 part series)

anti-ageing-medicine-woman

In your 50’s you may begin to notice those smile marks no longer disappear after your stop smiling. This is the decade you will see the most dramatic changes to your skin; however that doesn’t mean you need to stop taking care of your skin. It also doesn’t mean you can’t have fabulous looking skin! Moisturizing is going to be more important at 50 than in your 20’s, 30’s or 40’s. Remember to take special care to moisturize your neck. Most forget to take care of the neck area, but it also plays a pivotal part in the appearance of youthful skin. Your 50’s will be the age that sun damage really begins to show, so continue to use antioxidants to help combat previous sun damage. Around this age pores will become more pronounced, so if you have not started an anti-aging routine before your 50’s you may want to consider doing so now. Menopause beginning around your 50’s can cause a 30% reduction in collagen. An anti-aging routine can help rebuild elastin and collagen, restore hydration. Pores will also become clogged by day-to-day environmental factors, so it is crucial to remove your makeup before bed. Choose anti-aging products that contain Vitamin C, peptides and antioxidants. Fabulous at 50 doesn’t just have to be a figure of speech!

SEE THE PREVIOUS ARTICLE: CLICK HERE

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