We were evolved to eat protein
(like our ancestors). Protein has been a
cornerstone of our diet for most of our evolutionary history,
and its nutrient density is in a large part responsible for our development of
big complex brains.
Proteins are essential for normal functioning of the human
body. They are made up of amino acids: on a cellular level, the building
blocks of our bodies.
Proteins serve as a fuel source and are also used
to manufacture hormones, enzymes, cellular messengers, nucleic acids, and
immune-system components (contain vitamins B’s and zinc).
Without adequate protein, our bodies can't put together
the structures that make up every cell, tissue, and organ, nor can it generate
the biochemical substances needed for cardiovascular function, muscle
contraction, growth, and healing.
A shortcut
to getting healthier and slimmer is simply adding more good sources of protein to our
diets.
Ensure that each of your meals includes a source of
quality protein, and the battle is half-won.
Replace processed carbohydrates with fresh vegetable and
protein choices, and your progress towards wholistic wellbeing is assured.
Recent studies show that protein sources can prolong satiety (keep
you fuller for longer) more than carbohydrates, as they take longer to digest
in the body. Protein stabilises blood sugar levels (slow release of energy
into our cells), which is the key to more sustained energy levels and
comfortable, healthy fat loss.
Evidence based Health:
Studies have demonstrated that the consumption of dietary
protein above the daily recommended intake has been associated with favorable
changes in body composition. [1]
Scientific
understanding of the proposed mechanisms include the
probability that protein aids maintenance or accretion of lean mass and/or
increased thermogenesis (fat burning) and satiety". .
Studies reveal protein also helps support healthy thyroid function, fending off
disease and maintaining equilibrium in the body.[2]
Diets with increased protein have now been shown to
improve adult health with benefits for treatment or prevention of obesity,
osteoporosis, type 2 diabetes, Metabolic Syndrome, heart disease, and
sarcopenia.
What
a macronutrient!
No wonder modern dietary wisdom is moving towards protein
heavy programs. Protein is easy, flexible and delicious – easy to include in
any lifestyle.
Now, it’s a very appealing rule of thumb to say “more
protein”, but I want to make it clear that I’m not saying no to carbs! We still need to add complex carbohydrates into
our diet. Complex, as opposed to ‘processed’. I’m simply saying that adding
more protein to our diet can have great benefits.
Some conventional wisdom
suggests that too much protein will hurt our liver and kidneys, but the
‘satiety’ element of protein rich foods makes it nearly impossible to consume too much protein – particularly when
your sources are whole foods and high quality protein powders.
Some easy places to slot this
building block into your day!
Protein is ESSENTIAL at breakfast time as it gives you the
opportunity to keep your blood sugars levels as stable as possible throughout
the day to avoid sudden hunger, cravings and fat storage.
Having a protein rich breakfast can really help you
control your energy levels and reach a healthy sustainable weight. Protein at
breakfast is particularly important for those wanting to avoid, or those
already suffering from Hypoglycaemia, Diabetes, PCOS, Fatigue, Insulin
Resistance and Thyroid complications.
Great protein options include:
ü Seafood
Vegetarian protein options include:
ü Quinoa
Easy go to
Recipe, for a Delicious Power Punch of Protein in your day.
So here is my Power Protein Smoothie. This smoothie
has helped me control my weight as well as my cravings!
It makes a great breakfast or on-the-go snack option. I recommend it in the afternoon too when you feel that lethargic slump coming along.
Put the following into a blender:
Feeling a bit hormonal, PMS? For Hormonal Balancing-add 1 tbs of Bee pollen/Maca Powder too!
1
or 2 scoops of natural protein powder-whey or sprouted brown rice (must be
totally natural-from a health store if possible, see links below)
2 tsp
stevia (natural, calorie free sugar
alternative – look out for a post on this in the future)
1 tsp
cinnamon ground
1 tsp vanilla extract
1 tsp vanilla extract
1 tsp chia
seeds (full of omega 3, protein and many
vitamins and minerals.)
1 tsp acai
berry powder (a powerful antioxidant)
1 tsp Goji
berries (cult antioxidant powerhouse)
1 tsp bee
pollen (effective and underrated hormonal
balancer)
1 tsp flaxseed oil
1 tsp flaxseed oil
½
Frozen banana/berries (if
available)
½ cup of
milk (almond and coconut are preferable
for an added hit of minerals and vitamins)
1/2 cup
ice blocks ( as much as you want, depending on texture you prefer)
1/2 cup Coconut water/ filtered water
Feeling a bit hormonal, PMS? For Hormonal Balancing-add 1 tbs of Bee pollen/Maca Powder too!
Here are the NATURAL whey protein powders I recommend:
Trust me on this one :)
Affirmation of the week: I pay
attention and listen to what my body needs for health and vitality.
[1] Layman DK: Dietary Guidelines should
reflect new understandings about adult protein needs.
[2] Halton TL, Hu FB: The effets of
high protein diets on thermogenesis, satiety and weight loss: A critical
review.
J Am Coll Nutr 2004, 23:373-385. PubMed Abstract
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