Importance of Protein in the Diet: Eating in Foods?..or Supplementing?

When many of us think protein, we may think of a slab of fatty steak. However, there are many lean and vegetarian sources of protein that will help you become healthy and strong. Learn more about the importance of protein and how you can make sure you’re getting enough throughout the day.

Protein is essential to several bodily functions. In fact, it accounts for 20% of our body weight and helps us synthesize enzymes, hormones, and important cellular structures. It also helps us with fluid balance and with building antibodies against infection. Without proper protein we wouldn’t survive. Even vegetarians need a proper source of protein.

Not only do we need protein to survive, it also helps us feel full after a meal. People who don’t eat enough protein may actually eat more food and still have an appetite afterwards. 

What Exactly Is Protein?

Proteins are complex molecules that are comprised of a combination of different amino acids, which are important building blocks that your body uses to build important structures, like healthy cells, enzymes, antibodies, and muscle. It’s also an important source of energy for the body. One gram of protein provides 4 calories of energy.

How Much Protein Do I Need?

The US Department of Agriculture recommends that all men and women over the age of 19 should get at least 0.8 grams per kilogram of body weight per day (or .37 grams per pound). That means for a woman who is 130 pounds should get 48 grams of protein, which is in 7 ounces of salmon oe 7 eggs. However, that’s the bare minimum requirement. Depending on your daily activities you still may not be getting enough.

In Health, 

Zeke Samples - IFA, - IDEA

Contributing author for www.FitAphrodite.com

surrealbody@gmail.com

Zeke's Memorial Day Weekend Travel Tips to Keep Your Diet Focused !!

Any time that I travel, whether by car or airplane, I have to consider a very important thing that has a big role in my life..my diet.  Sticking to our diets during travel could present a challenge.  Road trips are easier because your feet are on the ground, you can carry plenty of liquids to drink, keeping your body hydrated, and pack your meals (in hopes that a mini-fridge awaits in the hotel room).  

Airplanes are a bit harder because of the limitations of the carry-on items, but I have been able to pass through with a fairly large amount of snacks.  I try to eat right before I have to pass through airport security during the beginning of my trip.  This is done so that I have the best head-start that I can and a full tummy to boot. 

Food comprises part of authentic travel experience so the knowledge of a few simple tips and planning a strategy can be very useful.  

Drink Water
Water not only keeps you hydrated on your trip, it's calorie-free and will help you stay on track with your diet. Water with lemon can aid in weight-loss as well.  Pack a slice or two of lemons in your next bag before passing through security; next, buy a water in a gift shop, and add your lemon that you packed to your water bottle.  

Drinking plenty of water will help you avoid being bloated, flushing extra sodium out of your body and reducing water retention.  Herbal teas provide another caffeine-free option. Avoid juices, soft drinks and other sweetened beverages. 

Moderate Alcohol
Each gram of alcohol contains 7 calories, which adds up to around 150 calories for a 12 oz. bottle of beer, a 5 oz. glass of wine or a 1.5 oz. shot of liquor.  Other alcoholic drinks containing added sugar or mixed with juices or soft drinks contain even more calories.. Alcohol can add unnecessary calories to your diet. Try to keep consume alcohol in moderation.

Bring Snacks
When traveling, routines may be forgotten and the time of your next meal be hard to predict. Keep snack portions of non-perishable food with you in case a meal is delayed or healthy food choices seem scarce. Granola bars, trail mixes, nuts, seeds, fresh or dried fruits and peanut butter provide tasty and easy-to-carry options.

Eat Cheap But Eat Smart !
Instead of eating out at each meal when traveling, find healthier options at the grocery store. Not only does this save money, it will help you control your calorie intake too! Look for what the hotel has for free options when it comes to meals. For example, I stay at a Holiday Inn Express when I go to the mountains, because they have free breakfast.  Do I eat the cinnamon buns? No..., I eat the hard boiled eggs, the quick oatmeal and a 1/2 a banana.  If you want cereal, go for the healthiest choice and use skim milk.  If you have a refrigerator, take a milk 'for the road', or an extra piece of fruit.  Breakfast and a snack (the fruit you took) are free in that example! 

Wherever you are going or whatever you do, enjoy your Memorial Day Weekend!  These tips are useful with any travel, so even if you have to work this weekend, use them for the upcoming Summer Family Vacay !!  

                                 Have a Safe Memorial Day

In Health, 

Zeke Samples - IFA, - IDEA

Contributing author for www.FitAphrodite.com

surrealbody@gmail.com

Chia Seeds for Health! Don't Waste Them Making a Chia-Pet!

Happy Tuesday !! 

 So, questions have been coming in in regards to the health benefits of the Chia Seed and I wanted to shed some light on the topic. The Chia Seed is a GREAT option for vegetarians and vegans who cannot get their Omega-3 fats from fish.  

Quick Comparison Facts:

Flaxseed verses the Chia Seed: The truth is their both phenomenal plant sources of a combination of fiber, protein and omega-3's. However, chia does have slightly more of all three, compared to flax. 

Recipe Ideas:

Plus, because chia absorbs liquid to form a gel, the ground seeds make an excellent thickening agent in soups, sauces and marinades (in place of flour or cornstarch), in smoothies (in place of some yogurt) and for baking (mix one tablespoon of ground chia with 1/4 cup of water to replace an egg). 2 tablespoons of whole chia seeds dissolved in a glass of chilled water and a twist of lemon is quite tasty as well.

Don't Waste Your SuperFood Making a Chia-Pet !! ;))

Seriously, look for some at your healthy grocery store today and enjoy the powerful benefits of this ancient seed; it has been around since 1500 B.C. !!

In Health, 

Zeke Samples - IFA, - IDEA

Contributing author for www.FitAphrodite.com

surrealbody@gmail.com

Chocolate Souffles!...MINI.. :)

MINI CHOCOLATE SOUFFLES

Ingredients:

• Olive oil non-stick cooking spray
• 1/4 cup unsweetened cocoa
• 1 1/2 tbsp white wheat flour
• 1/2 cup low-fat milk
• 6 tbsp honey, divided
• 1/2 tsp pure vanilla extract
• 2 large egg whites
• 1/8 tsp cream of tartar

Instructions:

1. Preheat oven to 350°F. Lightly spray the bottoms of 4 single-serve ramekins (soufflé cups).
2. In a heavy saucepan combine the cocoa and flour. Add milk and 3 tbsp of honey and whisk smooth.
3. Cook, stirring, over low-medium heat until thick, approximately 2 minutes. Stir in vanilla and set aside to cool slightly.
4. Place egg whites and cream of tartar in a small mixing bowl and beat until soft peaks form. Gradually beat in remaining honey and continue beating at high speed until stiff peaks form.
5. Fold 1/4 cup of the egg whites into the chocolate mixture to lighten; then gently fold in remaining whites. Divide mixture evenly into the prepared ramekins. Place ramekins on a baking sheet and bake 15 minutes, or until puffy and set. Serve immediately.

Egg whites are a great low-calorie, fat-free protein source, containing 4 grams of protein per large egg, with only 16 calories apiece!

Nutrients per serving:

Calories: 140, Total Fats: 1 g, Saturated Fat: 1 g, Trans Fat: 0 g, Cholesterol: 1 mg, Sodium: 37 mg, Total Carbohydrates: 33 g, Dietary Fiber: 2 g, Sugars: 28 g, Protein: 4 g, Iron: 1 mg

In Health, 

Zeke Samples - IFA, - IDEA

Contributing author for www.FitAphrodite.com

surrealbody@gmail.com

Diet Messing with your Energy? Mid-Morning Snack-It !!

You have been told over and over that people who eat a morning meal tend to have smaller waistlines, but some find that noshing in the a.m. actually makes them hungrier. If you can relate, it may be that the "healthy breakfast" you're eating--such as cereal and fruit--contains too many carbs, priming you to overeat later.  The KEY: A Mid-Morning snack will help 'bridge' the appetite.  I always suggest this to clients.

When you have a sluggish metabolism, it's often a sign that you have some insulin resistance--your body is having a hard time moving sugar from your bloodstream into your cells for fuel, and when that doesn't work right, you feel hungry even when you're physically not. This is especially noticeable after you wake up. In the morning, insulin levels are high--eat a high-carb meal, and insulin rises even more, then nosedives quickly, leaving you ravenous by noon.

The solution: Pair those carbs with protein to help slow down the blood sugar response. Aim for 30 grams of protein (a cup of cottage cheese or two eggs and a container of plain low-fat Greek yogurt) and about 20 to 30 grams of carbs (a medium banana, large piece of toast, or packet of instant plain oatmeal).

In Health, 

Zeke Samples - IFA, - IDEA

Contributing author for www.FitAphrodite.com

surrealbody@gmail.com

Lemongrass Made Cancer Cells Commit Suicide: Who Knew...

Lemongrass (tanglad)

Native to India and used as an herb in Asian cooking, its common names include lemon grass, lemongrass, barbed wire grass, silky heads, citronella grass, fever grass or Hierba Luisa. In the Philippines, it is known as tanglad. It is added to soups and stews, boiled to make tea and one of its species is the source of citronella oil used as insect repellent.

During the last few years, lemongrass received a lot of attention from the media when an agriculturist in Israel was swamped with cancer patients asking for lemongrass.

It all began when researchers at Ben Gurion University of the Negev discovered last year that the lemon aroma in herbs like lemon grass kills cancer cells in vitro, while leaving healthy cells unharmed…Citral is the key component that gives the lemony aroma and taste in several herbal plants such as lemon grass (Cymbopogon citratus), melissa (Melissa officinalis) and verbena (Verbena officinalis.)  According to Ofir, the study found that citral causes cancer cells to “commit suicide: using apoptosis, a mechanism called programmed cell death.” A drink with as little as one gram of lemon grass contains enough citral to prompt the cancer cells to commit suicide in the test tube. -Israel21C

But whether or not lemongrass can indeed cure cancer, it is a fact that it is a great addition to many Indian and Asian dishes. Below is a guide on how to prepare lemongrass for cooking.

Discard the dark green portions of the grass. Only the white and light green portions of the lemongrass are used in cooking.

The outer layer of the lemongrass is too tough and fibrous for eating. If the lemongrass will be added to the pot with no intention of removing prior to serving the cooked dish, it is best to peel off the outer layers prior to cutting or mincing.

Depending on the recipe, finely slice, mince or chop the lemongrass. In most Southeast Asian dishes, mincing is done with a mortar and pestle to release as much of the the oils and juices.

In Health, 

   Zeke Samples - IFA, - IDEA

   Contributing author for www.FitAphrodite.com

   surrealbody@gmail.com

Dr. Mercola and Tony Swain Discuss the Power Plate

Natural health physician and Mercola.com founder, Dr. Joseph Mercola and Tony Swain of Power Plate North America, discuss Power Plate benefits and Acceleration Training

You may or may not remember the Space Race back in the 1960s…But, nearly thirty years later, we discovered that, in their pursuit to win, the Soviets experimented with techniques to help their Cosmonauts stay in space longer.

One of the problems back then with space travel was muscle atrophy – or severe muscle wasting – of astronauts' bodies. This, along with bone loss, typically occurred when astronauts spent extended time in zero-gravity space.  In one aspect, the Soviets won. What they secretly discovered enabled their Cosmonauts to endure an average of 400 days in space at one time while U.S. astronauts lasted only 130 days.

The Soviets had discovered the secret of vibrational training – or the ability to make gravity work for them.  The Soviet's secret spread quickly throughout Europe about how vibrational or Acceleration training could enhance muscle health.  The technology underwent refinements and improvements, and was soon incorporated into overseas Olympic athlete training as well as with professional sports teams.

What this new vibrational training did was increase the force by increasing the acceleration or the force of gravity.  A simple example of how you can benefit from increased G forces is by using a mini trampoline.  A mini trampoline or rebounder subjects your body to gravitational pulls ranging from zero at the top of each bounce to 2 to 3 times the force of gravity at the bottom, depending on how high you jump.  And, unlike jogging on hard surfaces which stresses your ankles and knees, rebounding helps protect against this stress.

- If you struggle with weights – as many people do – I'll bet that you're going to love what accelerated training can do.

- If you don't have the time it takes to get a decent, regular workout at your gym, you're also going to be pleased.

Accelerated training allows you to reap all the benefits of strength training with ease and in just a fraction of the time. Just like the cosmonauts.

How can it possibly do this?

With Acceleration training, your body's muscles contract between 25 and 50 times a second as you make gentle body movements. It's this constant muscle tensioning that increases muscle strength.

And it only takes three 15 minute sessions per week to get you started building lean muscle with accelerated training.  That's only 45 minutes a week!

In Health, 

Zeke Samples - IFA, - IDEA

Contributing author for www.FitAphrodite.com

surrealbody@gmail.com