Author: Tim Wallace

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choosing collagen

Choosing Collagen

 You may have heard that collagen is something that benefits hair, skin, nails, or joints and choosing collagen can be a challenge. All true!

Collagen is a type of protein that’s vital for youthful-looking skin, and you need it for strong muscles and tendons.💪 However, your body’s ability to make collagen declines with age.😟 All of this is why we like supplementing with collagen.

If you’re curious, here are the key things to look for when choosing collagen as a supplement.

Collagen Product Checklist

  •  Does it have all 9 essential aminos? The 9 essential amino acids that your body needs to support protein synthesis are phenylalanine, valine, tryptophan, threonine, isoleucine, methionine, histidine, leucine, and lysine. These are important building blocks for all proteins, including collagen. But collagen by itself has only 8 essential amino acids, so aim for a collagen product with all nine.
  • Does it provide collagen types I and III? There are at least 28 types of collagen, but the most abundant is type I, which is found in your skin, joints, bones, tendons, and all over your body. Type III is a collagen protein found in your skin that decreases with age. So you’ll want both type I and type III in your collagen supplement.
  • Does it have vitamin C? Your body can’t effectively produce collagen without vitamin C. It aids in collagen synthesis and helps protect the body from damage caused by free radicals. Your body can’t produce vitamin C on its own, so you’ll need it in your diet or your supplement.
  • Does it include biotin? Also known as vitamin B7, biotin is another nutrient that can help support healthy hair, skin, and nails. Also, biotin deficiency has been shown to lead to hair loss and skin and nail problems. So make sure your collagen supplement has this one.
  • Is the source grass-fed? Most collagen supplements come from animals, so it’s best to choose a product that is sourced humanely and sustainably. For bovine collagen, choose one that is grass-fed and pasture-raised. This means that the animal was raised humanely and fed only grass so that it’s as close to their natural diet as possible.
  • The most complete collagen product is Shaklee Collagen-9

🤔 Looking for something that checks all the boxes?

If you want a collagen product that’s sustainably sourced and contains the key nutrients above, check out Collagen-9™. Collagen-9 includes the missing amino acid that makes it a complete protein. With 10 g of collagen per serving, plus 100% DV of vitamin C and biotin, it might be one of the best things you add to your nutrition routine.

There are 3 options for Collagen-9:

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optimizing your protein intake

 Optimizing Your Protein Intake

Did you know there are 5 ways to get the most out of protein in your diet?

🍲 Quantity

We learned the basics of how much protein we need earlier. By aiming for at least 20+ grams at each meal and snack, you’re off to a great start at optimizing your protein intake!

🏆 Quality

Quick refresher: Proteins from animal sources are considered high-quality as they contain all nine essential amino acids. Other than soy, pistachios, and pea protein, most plant-based sources are not complete but can still meet your protein needs as part of a diverse diet that fills in missing aminos through daily variety.
Now let’s look at three other ways to get the most out of your protein!

🍚 Pairing

Better together. A little magic happens when you pair certain proteins and foods. For example, eating grains with legumes (like rice and beans) can provide a complete set of aminos. Whole wheat bread and peanut butter also make a complete protein together. Plus, eating protein with other nutrients like fiber-rich vegetables can improve digestion and nutrient absorption while optimizing your protein intake.

🐟 Variety

Your body benefits from a diverse protein intake. Don’t limit yourself to a few old standbys like poultry, meat, and dairy. Mix it up with fish, seafood, and plant-based options like beans, lentils, nuts, and seeds. Each source offers a unique blend of amino acids, the building blocks of protein your body needs to function properly.

🕒 Timing

Spreading your protein intake throughout the day can help you build and maintain muscle mass and support recovery. It also helps keep you feeling satisfied and less hungry throughout the day. This is why we’re aiming to eat plenty of protein at each meal, rather than eating it all in one meal. 
Another thing to consider is incorporating more protein as you snack. Here are some great protein snack suggestions to optimize your protein intake…
🌟 Tip: Anytime you eat a snack, pair it with a protein source. This not only ups your protein intake, but it’s also better for quelling hunger and keeping blood sugar levels balanced.
Here are some great examples:
Greek Yogurt + berries
String cheese + cherry tomatoes
Hummus + carrots
Cottage cheese + peaches
Almonds + strawberries
Hardboiled egg + cucumber
Nut butter + apple slices
Shaklee provides even easier grab-n-go high-protein snacks:
  • Life Shake is one of the best high-protein snacks. It has over 20 grams of protein!
  • Shaklee Meal Bar is what I love to grab when I need something quick. They’re perfect to stash in your car, desk, backpack, or purse. These chewy bars keep me feeling satisfied with 20 g protein and 6 g fiber. They come in three tasty flavors.
Do you see a way you could optimize your protein intake even more?
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protein sources

You may have heard that some protein sources are “incomplete.”

But what does it mean? It means some protein sources don’t have all nine of the essential amino acids. Amino acids are the building blocks of protein, which your body uses to make enzymes, hormones, antibodies, and collagen.

There are 20 amino acids your body can use, and nine of those are called essential because your body can’t make them–they must come from your diet. And you need all nine to make the other 11 amino acids. So they’re pretty important!! 😯

🍽 Here are some complete, high-quality animal-based protein sources:

  • Meat
  • Poultry
  • Seafood, including fish
  • Eggs
  • Dairy

🌱 Here are complete, high-quality plant-based protein sources:

  • Soy and soy-based protein products
  • Life Shake

🤔 That last list is short, what about the other plant-based proteins? Aside from pistachios and pea protein powder, most other plant-based protein sources are incomplete on their own, meaning they lack one or more essential amino acids. However, eating a variety of plant foods and proteins throughout the day helps ensure you get all the essential amino acids you need that day.

High Quality Guide for Protein Sources

Wondering what 20+ grams of high-quality protein looks like? Here are some good options.

📝 IDEAS for 20+ g of Complete Protein Sources

Animal

  • 4 oz chicken or turkey (about the size of your palm): 25 grams
  • Most 3.5 oz fish fillets: about 22 grams
  • Lean hamburger patty: 28 grams
  • 3 oz raw tuna (sashimi/sushi): 20 grams
  • Half a can of tuna: 20 grams
  • 1 cup cottage cheese: 25 grams
  • 1 cup Greek yogurt: 20 grams
  • 3 large eggs: about 20 grams

Plant

🚗 Ideas for Complete Grab-n-Go Protein Sources

🚫 Are there less healthy proteins to avoid?

Yes, researchers recommend limiting processed meats, meats high in fat, cured meats, and fried meats as protein sources.

➡ What’s your favorite protein source? What’s your least favorite? Be honest, let’s hear it!

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Benefits of eating well

WHOLE BODY-AND-MIND BENEFITS OF EATING WELL✨

🔬Dr. Erin Barrett, a scientist at Shaklee, put together this list of just SOME of the ways food has a direct impact on you:

  • Mental health: Specific nutrients, such as antioxidants in fruits and veggies and omega-3 fatty acids in fish, support your mental well-being.
  • Energy levels: Your body breaks down foods for fuel. Balanced meals and healthy snacks help you have steady energy.
  • Brain function: Certain foods, especially those rich in antioxidants, omega-3 fatty acids, and other nutrients, support cognitive function.
  • Digestion: Fiber-rich foods (e.g., fruits, veggies, whole grains) aid digestion and help prevent GI issues like constipation. Probiotics found in yogurt and fermented foods promote a healthy gut.
  • Weight: A balanced diet helps support a healthy weight (which also supports your overall health).
  • Immune function: A well-balanced diet helps provide multiple nutrients that are essential to your body’s ability to fight off invaders.
  • Heart health: A diet rich in fruits, veggies, whole grains, lean proteins, and omega-3 fatty acids supports heart health. A high intake of saturated fats, cholesterol, and sodium can contribute to heart disease.
  • Bone strength: Calcium, vitamin D, and magnesium are essential. A diet lacking these nutrients can increase the risk of osteoporosis and bone fractures.
  • Skin: Nutrients like vitamins A, C, E, biotin, and zinc contribute to glowing skin. Antioxidants from fruits and veggies also support your skin health.

Whew! Few things affect your whole being as much as food does.

Ask for our recipe book for healthy recipes!  We are here to help.

Coaching people to a better life.

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Hydration tips

When my mother was living with my niece, she was taken to the hospital twice.  The problem:  Dehydration.  She wasn’t getting proper hydration. Mother has some memory issues and does not like to drink water. She was not well supervised and was left to sit on the sofa all day in front of the television.  She was given a bottle of water but seldom finished it by the end of the day.

When I ask my clients how much water they drink a day, the answer is most often, “A lot. I get enough water.”  After they spend a day or two measuring the water they actually drink, a majority of them are shocked at how little they really are taking in.

I am currently in a group that is working on getting enough water and developing habits to make sure that we reach our water intake goals each day.  You might be surprised at how easy it can be, once you know and practice the steps.

Here are a few things to help you get there:

  • Plan for at least 64 ounces of water per day. ( the pervasive rule of thumb is divide your body weight by half and go for that many ounces.)
  • Drink water first thing in the morning, before any other beverage.
  • Drink 4 to 8 ounces of water before breakfast.
  • Drink 4 to 8 ounces of water before snacks.
  • Drink 4 to 8 ounces of water before dinner.

As you can see, it is a simple process. It only takes the effort to make it a habit. And habits develop at different rates for different people.

You might be thinking, wow 64+ oz is a lot of water, how am I going to drink that much? Well, we’ve got lots of tips!✨

 

First, let’s talk about how much water your body actually needs.🤔 While the EXACT amount you need depends on your activity level, health conditions, height and weight, gender, and even fiber and caffeine intake, there are some general guidelines. According to the Institute of Medicine‘s recommendations:

  • Men should drink 13 cups (about 3 liters) of water each day.
  • Women should drink 9 cups (just over 2 liters) of water each day. Pregnant women should drink 10 cups of water daily, and breastfeeding women should drink 12 cups.
  • Kids and teens should drink 6 to 8 cups of water a day.

💧 HOW HYDRATED ARE YOU?

A practical way to track your hydration level is to note the color of your urine right after you get up in the morning. Straw or lemonade-colored urine is a sign of proper hydration. Dark-colored urine—closer to the color of apple juice—indicates dehydration.  Let’s see how getting more water might change the color of your pee. Don’t be shy––we’re all in this together!

One thing that helps me drink more water is having a nice water bottle that shows how much water I need to be drinking. It is also a good way to keep measurement of your intake.

If you don’t measure, you don’t really know. After a while, you will have a feel for how your hydration level is.

 

Drink water and find new ways to do it consistently