Trying to be conscious of your eating habits, you just ate another broiled chicken breast for dinner which made the fifth day this week. In fear of growing feathers and starting to cluck, you are craving an alternative to the everyday doldrums of poultry and meat. The craving for something different leaves you in a query. Understanding how important protein is for building and maintaining lean muscle, one can't help but wonder...
Do I have to eat meat or poultry? Is there an alternative?
While humans are definitely carnivores, we don't always have to eat like one. Good news! There are nine other foods which will help you stay lean and meet your protein needs.
Eggs are an excellent source of protein and for the majority of people who eat them it will not raise their cholesterol levels. Most eggs have about six grams of protein and are a great source of nutrients.. A boiled egg before a workout with some whole grain crackers or after a workout helps to give a much needed protein boost to hard working muscles.
Tofu is a plant based food that contains all eight of the essential amino acids. Amino acids are needed for basic metabolic function and as a building block to certain chemicals the body needs to survive. Essential Amino are not made in the body but are supplemented by the foods we eat. Tofu has about eight grams of protein per 3oz serving. It can be used in stir-fries and can be a substitute for meat dishes.
Tempeh is a fermented soy product and uses the whole soybean. It is easier to digest and less gassy than beans or legumes. Tempeh has an impressive 15 grams of protein for a 3oz serving and also contains all the essential amino acids.
Quinoa is considered a whole grain, is a rare plant food that is rich in protein. There are eight grams of protein in every cup. It is an excellent substitute for rice and it is suggested to those with gluten intolerance. Quinoa is a great pre-workout fuel food.
Peanut Butter has four grams of protein in every tablespoon. However, it is important to have as close to fresh ground, and not processed as possible. Many processed peanut butters have extra added sugars. Peanut Butter because of it being high in calories, should be limited to two tablespoons per day. This makes a great snack if paired with an apple or your favorite fruit.
Whey and Soy Protein Powder are a great way to get in protein for those busy bodies that never seem to have time to eat. One scoop is usually equal to about 20 grams of protein. Whey has shown to stimulate muscle recovery, however, if you are vegan or don't tolerate milk products then soy is a good choice.
Beans and Lentils are two of nature's super foods. A half cup of beans has about eight grams of protein but also are rich in fiber and is considered a low-glycemic carbohydrate. Which means it will give you fuel and not zap your energy like a refined carbohydrate does. Refined carbohydrates spike your insulin levels making you sluggish and tired.
Whether you are vegetarian or just wanting a change in your menu plan, there are always ways to add a little variety to your diet. Stick with organic when possible and always check with your physician before starting a new health regimen.
At A Glance:
Healthy Recipes:
Tofu:
http://www.eatingwell.com/recipes_menus/collections/healthy_tofu_recipes
Tempeh:
http://www.healthyveganrecipes.net/video/vegetarian-tempeh-recipe
Protein Powder:
http://recipes.sparkpeople.com/great-recipes.asp?food=protein+powder
Beans and Lentils:
http://www.bellybytes.com/recipes/beans.shtml
Monday, June 27, 2011
Tuesday, May 31, 2011
Not All Fats Are Created Equal
Trying to be a mindful and healthy consumer, you feel good about your last trip to the grocery store. Most of the foods you purchased were in your mind, healthy and low in fat. Picking up a pack of new low fat muffins, you read the label. The package only has four grams of fat per serving; you buy it thinking you made a good choice.
However, what you didn't realize is, two grams of trans- fat, and two grams of saturated fat in the muffin are actually a really poor choice and a recipe for future health problems.
In order to avoid unhealthy eating, one must first understand fats. Not all fats are created equal. It is important to know what the difference is, and what they can and can not do in regards to your health. Fats are considered a form of food energy. There are three types of dietary fats: Saturated, monounsaturated, and polyunsaturated.
Saturated fats are those fats that are found primarily in foods of animal origin like red meat, whole milk, hot dogs lunch meats, cheese. All animal fats contain cholesterol. The consumption of high saturated fats have a large link to heart disease and strokes.
Polyunsaturated fats come from vegetable sources and are considered a healthy fat but in the correct form they can be beneficial. There are two main types of polyunsaturated fats; Omega-3 fats and Omega-6 fats.
Omega-3 fatty acids include cold-water fish such as salmon, herring, mackerel, sardines, and other seafood such as oysters and scallops, flax seed and flax seed oil, and walnuts are good sources. However, most Americans do not consume enough of these essential fats.
Omego-6 fatty acids are corn oil, cottonseed oil, margarine, soybean oil, sunflower seeds, as well as mayonnaise and salad dressings made with those oils. Any foods made with these types of oils, or fried in those oils. However the majority of people eat too much of this type of fat compared to the Omega-3 fats, which can cause to inflammation in the body resulting an increased risk of chronic disease such as diabetes, heart disease and arthritis.
Monounsaturated fats are fats that are usually liquid at room temperature but solid when refrigerated. Examples are sunflower oil, safflower oil. which were originally not a good source of fat. However, look for "high oleic,." on the label, which is a healthy version of these two oils with up to 81% monounsaturated fat.
Other examples of monounsaturated fats are found in olive oil, canola oil, avocados, ,almonds, peanuts, most nuts (raw not roasted or salted.) Also half the fat in beef is monounsaturated.
We move on to Trans fats which are in a category all their own. The manufacturing process called hydrogenation takes monounsaturated and polyunsaturated oils and turns them into unhealthy saturated fats. While this technique helps to improve the texture and extends the shelf life on food, trans-fats are linked to coronary artery disease and some cancers.
People who consume most trans-fatty acids have a 50 percent greater risk for heart attacks than those who consume the least.
What is best when is comes to the consumption of fat?
First, avoid saturated and trans-fat as much as possible because both can raise your "bad" cholesterol.
Pay attention to ratios. Eat a diet high in Omega-3 fats. While it is okay to eat Omega-6 fats the ratio should be 4:1 Omega-3 to Omega-6.
Lastly, read packages. Pay attention to the type of fat that is in the foods you are buying. Just because it is low in fat does not mean it is healthy for you. Moderate your overall fat intake because any fat is high in calories. For better health and weight loss, the recommendation is 20 to 30 percent of your daily caloric intake from fat.
Remember a smart shopper is usually a healthy consumer!
AT A Glance
More about Fats: http://www.webmd.com/diet/tc/types-of-fats-topic-overview
Heart Healthy Foods:http://www.healthfinder.gov/prevention/ViewTool.aspx?toolId=2
Low Fat on a Budget;
http://lowfatcooking.about.com/od/mealplanning/a/lowfatbudget.htm
However, what you didn't realize is, two grams of trans- fat, and two grams of saturated fat in the muffin are actually a really poor choice and a recipe for future health problems.
In order to avoid unhealthy eating, one must first understand fats. Not all fats are created equal. It is important to know what the difference is, and what they can and can not do in regards to your health. Fats are considered a form of food energy. There are three types of dietary fats: Saturated, monounsaturated, and polyunsaturated.
Saturated fats are those fats that are found primarily in foods of animal origin like red meat, whole milk, hot dogs lunch meats, cheese. All animal fats contain cholesterol. The consumption of high saturated fats have a large link to heart disease and strokes.
Polyunsaturated fats come from vegetable sources and are considered a healthy fat but in the correct form they can be beneficial. There are two main types of polyunsaturated fats; Omega-3 fats and Omega-6 fats.
Omega-3 fatty acids include cold-water fish such as salmon, herring, mackerel, sardines, and other seafood such as oysters and scallops, flax seed and flax seed oil, and walnuts are good sources. However, most Americans do not consume enough of these essential fats.
Omego-6 fatty acids are corn oil, cottonseed oil, margarine, soybean oil, sunflower seeds, as well as mayonnaise and salad dressings made with those oils. Any foods made with these types of oils, or fried in those oils. However the majority of people eat too much of this type of fat compared to the Omega-3 fats, which can cause to inflammation in the body resulting an increased risk of chronic disease such as diabetes, heart disease and arthritis.
Monounsaturated fats are fats that are usually liquid at room temperature but solid when refrigerated. Examples are sunflower oil, safflower oil. which were originally not a good source of fat. However, look for "high oleic,." on the label, which is a healthy version of these two oils with up to 81% monounsaturated fat.
Other examples of monounsaturated fats are found in olive oil, canola oil, avocados, ,almonds, peanuts, most nuts (raw not roasted or salted.) Also half the fat in beef is monounsaturated.
We move on to Trans fats which are in a category all their own. The manufacturing process called hydrogenation takes monounsaturated and polyunsaturated oils and turns them into unhealthy saturated fats. While this technique helps to improve the texture and extends the shelf life on food, trans-fats are linked to coronary artery disease and some cancers.
People who consume most trans-fatty acids have a 50 percent greater risk for heart attacks than those who consume the least.
What is best when is comes to the consumption of fat?
First, avoid saturated and trans-fat as much as possible because both can raise your "bad" cholesterol.
Pay attention to ratios. Eat a diet high in Omega-3 fats. While it is okay to eat Omega-6 fats the ratio should be 4:1 Omega-3 to Omega-6.
Lastly, read packages. Pay attention to the type of fat that is in the foods you are buying. Just because it is low in fat does not mean it is healthy for you. Moderate your overall fat intake because any fat is high in calories. For better health and weight loss, the recommendation is 20 to 30 percent of your daily caloric intake from fat.
Remember a smart shopper is usually a healthy consumer!
AT A Glance
More about Fats: http://www.webmd.com/diet/tc/types-of-fats-topic-overview
Heart Healthy Foods:http://www.healthfinder.gov/prevention/ViewTool.aspx?toolId=2
Low Fat on a Budget;
http://lowfatcooking.about.com/od/mealplanning/a/lowfatbudget.htm
Subscribe to:
Posts (Atom)