What is Protein?
Protein is the building blocks for our bodies. This is the raw material that makes up our cells and organs. A quarter of our body is made up of protein. See protein is pertinent for development and growth along with increasing muscle strength, repairing tissues, making hormones, enzymes, neurotransmitters and antibodies to help fight diseases.
Proteins are molecules that consist of amino acids. These amino acids are required for absorption by the body when proteins are digested. There are 25 known amino acids but only 8 are essential and must be obtained by food. FYI- if one of these amino acids is lacking or missing in ones diet then the effectiveness of the other seven amino acids will be reduced.
What is your body's protein requirements?
There are health guidelines and formulas for this. The best way to break this down is to advise 15-20 percent of person's calorie intake should be protein or about 1/4 oz of protein for every 20 lbs of your body weight unless there is an ailment or health issue that requires a different recommendation such as kidney failure, COPD, PCOS, Cancer, Heart disease etc. So this is based on someone that is healthy with no known health concerns or issues.
Also remember that the quality of protein will affect how much should be consumed too. Balance of protein is important because excess is turned into glucose which is energy but it then turns into fat. Other issues if protein intake isn't balanced is kidney problems, loss of minerals from bones and high blood pressure.
What do you mean by quality of protein?
The quality of protein in one's diet is as important as the quantity. Knowing the difference can help balance one's essential amino acids. Proteins found in animal derived foods such as meats, poultry, seafood, eggs and cheese can provide a balance of the necessary amino acids. Again caution is required because to much can contribute to high calories then excess fat. The other proteins not mentioned yet are proteins from plants such as seeds, nuts, lentils, beans, and grains. The plant proteins have many vitamins and minerals but can lack in certain necessary amino acids. Plant proteins are needed and in a lot of ways much better for us overall.
As you can see balancing protein intake from both animal derived foods and plant based foods will help keep those 8 amino acids in balance among various other necessary nutrients our bodies need.
Examples of animal proteins-
Following will provide 1 oz of protein-
3 1/2 oz of skinless chicken breast
1 3/4 oz cod
4 strips of lean bacon
4 oz cheddar cheese
2 cups of milk
Healthier choices would include lower fat options such as fish and cottage cheese etc., plus organic meats are preferable as they are free of inject-able hormones, antibiotics and pesticides. Again a varied diet of dairy and vegetables is preferable because of the saturated fats one will get when consuming animal derived meats.
**Side note- American Heart association recommends no more than 8-9 serves per week which they advise 3 oz is a serving size and USDA advises that a serving size for lean meats is 5.5 oz-- all based on lean or extra lean and skinless options. There are some sources that say only 3 times serve sizes per week of animal derived protein should be consumed. Now this does not include plant based proteins. So as you can see there are numerous recommendations but there are a lot of variables to a person's recommended animal derived protein
Examples of plant proteins-
Following will provide 1 oz of protein-
20 oz brown rice
13 1/2 oz tofu
3 1/2 oz pumpkin seeds
4 large potatoes
30 oz broccoli
Many of the plant based proteins are incomplete but they are lower in fat and high in beneficial complex carbohydrates which makes them a healthier options in a lot of other ways. Even through many of them are incomplete proteins, a combination of plant proteins can make them more complete. SO if you are a vegetarian there's no need to worry as long as you are combining foods and vary your foods daily it should provide an adequate and balanced intake of proteins.
While working on research and a few other things I saw this and thought I would share it here since this is need and dear to my heart...
Please read completely and share your questions in the comments.. you never know who you may be able to help ..
*** Questions to ask your doctor about COPD***
1) Am I using my medication correctly?
In order to get the most out of your COPD treatment, take your medications just as they are prescribed. Some inhalers and nebulizers can be tricky to use. Show your doctor how you are using your medication to make sure you are doing it correctly. Use this COPD Management Plan to stay organized.
2) What should I do if I feel my COPD worsening?
Talk to your doctor about what you should do if you feel your COPD worsening, or you are having an exacerbation. You can help prevent hospitalization by knowing what symptoms to look for and how to best handle them. The COPD Management Plan you complete with your doctor will help you know what actions to take based on your symptoms.
3) Can you refer to me a pulmonary rehabilitation program?
Pulmonary rehabilitation is a program of education and exercise classes that teach you about your lungs and your disease, and how to exercise, strengthen my breathing muscles and be more active with less shortness of breath. The classes take place in a group setting, giving you the chance to meet others with your condition while both giving and receiving support. Many people with COPD experience physical and emotional benefits from participating in pulmonary rehabilitation.
4) What vaccinations do I need?
With COPD, a cold or other respiratory infection can become very serious. Get vaccinated against the flu and pneumonia, and encourage family and those around you to do the same. It is also a good idea to wash your hands often, practice good oral hygiene and avoid crowds and people who are ill.
5) What else can I do to improve my lung health and quality of life?
Many COPD patients find relief through breathing exercises. If you have COPD, you might feel isolated or depressed. Connecting with social support through pulmonary rehabilitation programs, Better Breathers Clubs, the Lung HelpLine, or online support communities can not only help you emotionally but physically as well. Find help to stop smoking. Talk with your doctor about all of the ways you can maintain a good quality of life while living with COPD.
For more information visit this website- https://www.lung.org/…/c…/top-5-questions-to-ask-your-doctor
Proteins, fats and carbohydrates broken down -- these can be used or stored for energy among various other aspects. We have to remember that our cells are the batteries that power our movements, our thinking and even our breathing. Now there are foods that are fast acting and some that are slow acting. For example- Chocolate will be fast acting due to the sugar but it will fade faster too. Where oatmeal will provide a slow, steady release of energy which will last longer too.
How to sustain energy??
When we don't eat on a regular or when we skip meals we end of taking away from our supply of energy and using up the stored up reserves which leads to sluggishness, brain fog and weakness etc. We have to remember if you don't put gas in your car or truck it won't run so it's the same for us. When we don't eat we can't do things we need to do on a regular or to the fullest.
Foods that maintain energy-
Carbohydrates for long term - our bodies need the glycogen aspects produced by carbohydrates which are then stored in our muscles and liver-- then it's turned into energy when needed, so we do need a stable amount of carbohydrates on a daily basis.
Starches provide a slow steady release and can be found in cereals, breads, potatoes, pasta and rice.
Sugars provide a faster release of energy and can be found in fruit, vegetables, honey and milk. Fruit is a great snack before working out such as an orange, which will give you sustainable energy.
How about quick energy fixes?? These are foods that you can grab instead of grabbing that chocolate--
Super Energy Foods- potatoes, bananas, honey are fantastic sources because they are fast acting and will give a boost in energy.
High GI foods- to help slow the boost to a more sustainable release and long acting, when consuming these types of foods is by incorporating a balance of protein and fiber. For example-- banana with peanut butter or yogurt. By creating a balance it lessens the drop that occurs without it.
Caffeine- Okay.. there are a lots of debates about caffeine and the sources the caffeine comes from etc. Caffeine can create a up and down effect on a person's energy, so if this is something you desire to use try to keep it to two or three cups a day only.
Vitamins and Minerals for Energy-
B vitamins- maintain our metabolism and converts digested food into energy. Foods- yeast, meats, dairy, nuts and fish.
Selenium- regulates the efficient conversion of energy within our bodies. Foods- Brazil Nuts.
Carnitine- amino acids that help release energy from your reserves of fatty acids. Foods- fish, milk, poultry, avocados.
When should I refuel??
Kick start your day with breakfast and a mid-morning snack with protein and carbohydrate balance. Recharge mid-day with lunch and afternoon snack no matter if you are busy, so you can function during the afternoon drops. End your day with a sensible dinner.
Still no energy-- now what??
Sometimes we can eat the healthiest possible and still have no energy or feel fatigued. This is when there could be a dietary deficiency or deficiencies that can occur due to a mal-absorption issue or due to inflammation or other gut issues or by not consuming enough etc. Some common deficiencies can be vitamin C, vitamin D, vitamin B12 and Iron that can be the reasons for a person's lack of energy or fatigue etc. Blood work can help determine if these may be underlying issue for you.
Finally, I have gotten this written up -- also discussed on May 20th during Facebook Live Mid-Week Virtual Cafe Check In-- can be located on this blog or here..
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