GregEnslen.com | Healthier Living, 05/15/13: Protein

    0
    2658

    via GregEnslen.com | Healthier Living, 05/15/13: Protein

    Helping people make small changes that can add up to a healthier lifestyle.

    lean-protein-chickenNutrition

    Nutrition is the fuel that we put into our bodies — but, unlike a car, all fuels aren’t the same. Some are better for us, and some are worse. And whatever doesn’t get used up right away gets stored in long-term storage, better known as fat. Last time we covered water and it’s importance in filtering the body and powered many metabolic processes. We also talked about how to make a change — even one healthy meal can start the self-repair process.

    Again, I’m reviewing portions of the book that changed my life. Last year, I lost a lot of weight by following the plan in “Transcend: Nine Steps to Living Well Forever” by Ray Kurzweil and Terry Grossman, MD. If you haven’t read it, I suggest you do so – the supposition is that, with advancing medical and nanotechnology, we may be able to defeat aging as a species. The nine steps outlined give the reader a road map for sticking around until death is possibly cured.

    We’re chatting about maximizing health through nutrition, step #4 in the Plan. Last time I covered proper hydration and the conundrum of fat.

    Protein

    Proteins are literally the building blocks of life. All proteins are assembled from amino acids in a complicated process known as biosynthesis. The body requires a constant and external source for these amino acid building blocks to continue to operate. While it is possible for the body to create some of these, there are eight essential amino acids that must be obtained from external sources — namely, in the diet.

    Consuming complete protein from sources such as meat, milk, and vegetable products provides the body with all eight essential amino acids. But, as they say in Transcend (I’m on page 233, if you’re following along), “you don’t need to consume complete proteins as long as you eat all eight essential amino acids over the course of each day, not necessarily at each meal.”

    What exactly does that mean? Well, protein, including those obtained from animal sources, are a primary building block for the human body. And while many of those animal-based proteins can be obtained from other, non-animal sources, it is crucial that SOME form of protein/amino acids be ingested daily.

    How Much Protein?

    According the National Institutes of Health, most healthy adults need 50 grams of protein daily, plus another 10 grams for each 60 minutes of exercise. Sources can include meat (a 4-ounce serving of meat, fish or poultry contains 25 grams), beans (15 grams per cup), milk (10 grams per cup), of eggs and nuts (5 grams per egg or handful of nuts).

    And while it might be tempting to want to eat three steaks a day to get your protein, mix it up. Vegetable proteins allow you to avoid the saturated fats, cholesterol, and additives (hormone, pesticides and antibiotics) found in some meats.

    Next time, we’ll talk about carbs.

    About the Column

    This column is not about “healthy” living but “healthier” living, which is more attainable. Send feedback or questions to healthier@gregenslen.com or use the “Contact” page on Greg’s website. Greg is a Dayton-based writer interested in improving his overall health. But he’s not a doctor, so for real medical advice and direction, consult a physician.

    via GregEnslen.com | Healthier Living, 05/15/13: Protein