Tag: protein shake

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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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Deteriorating Health

Sometimes we find ourselves in a state of deteriorating health. How does that happen? How did I get there? What can I do about deteriorating health?

Many people in their 20 are ready to take the world by storm. Nothing can hold them back.

In their 30’s they are focusing on their careers. They are establishing themselves in their chosen industry.

At forty, life begins to slow down a bit and they become more settled in their lives.  The income has been set and they are  comfortable with their lifestyle as a whole.

But have you ever seen those memes that says all is rocking along just fine but at 50 that “check engine” light comes on?

That little alert may be a realization that the hair is thinning or falling out. It may be stiff joints or an inability to climb stairs.  What about too much weight in the middle? Or worse yet, bad report numbers after the annual physical?

These are the people I specialize in helping. Those who are facing a downfall in health status, deteriorating health,  and are not quite ready to give in easily to the aging process.  Many tend to depend solely on what the doctor or physician’s assistant tells them to do.    I find it important to do some research and explore alternative pathways to solve a health problem.

Please understand that I have and use doctors and other medical professionals.  They are trained in their particular field of study and practice. However, their recommendations and procedures may not be the best or most appropriate option for you.

If you know someone who is at or approaching the half-century mark with some warning lights flashing on their dashboard of health I can be of help and guidance.  Send them to me and I will coach them on a path to wellness and self-care.

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Remedy for Muscle Spasms and Cramps

I have a massage client in his mid-sixties.  He loves to swim at the gym.  He often complains of cramps or muscle spasms.  What most people do not realize is that you can sweat in the winter. You do sweat even when you are swimming.  Sweating can cause your electrolyte balance to be effected.

Low Calorie Electrolyte Drink for Muscle Spasms and CrampsI gave him a packet of Shaklee’s Performance Low Calorie Electrolyte Drink. I instructed him to pour it into a bottle of water before going to the gym to swim. Voila!  No cramping!  No cramping means better workouts and probably more workouts.

Working out, especially weight-bearing exercise is increasingly important as we age.  Muscle is lost each year after age 40. So being able to continue to be active and working out is crucial for long-term health and mobility. When muscle spasms or cramps occur, the motivation to work out becomes less and less.

That is why it is important to maintain good nutrition to fuel the workouts and to recover and rebuild muscle after the workouts.  As they say, “you don’t move it, you lose it.”   And they say that “motion is lotion.”  Keep moving.

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Shaklee Distributor in Dallas explores calorie restriction.

Shaklee Distributor in Dallas explores calorie restriction.

During the holiday season, you may ask someone to lunch.  The reply may well be that “I am not having lunch today.  I am saving my calories for the party tonight.”  This is not a good plan.  It affects the metabolism, mood and mental  functions.  If the body is in a famine mode, things slow down to preserve energy.  This includes our thinking and physical functioning.  And we all know of someone who gets really testy when they are hungry.

Think of alternatives to starving yourself in preparation for a big onslaught of calories.  Keeping your nutrition levels up during the day will have you in a better mood for the party or dinner and you will be more enjoyable to be around.  Start off with a good healthy breakfast.  After all, you hopefully did not do any sleep eating, so it has been a few hours since you ate last.  Make sure that breakfast includes some low fat protein.  Remember that you don’t need to load up for five hours of energy.  Plan for a snack mid morning.  Again, keep the calories coming in at a low, but steady pace through the day. 

A smart lunch is also in order. The tendency to skip lunch has the same effects as skipping breakfast.  We weren’t meant to eat only one meal per day. So keep the nutrition coming. Don’t forget the afternoon snack as well.  Snack does not mean something from the vending machine wrapped in cellophane.

Eating moderately throughout the day will keep you from being the ravenous guest at the party who can’t seem to move away from the food table.  Take some time to mingle with other guests.  You’ll never know what connections you may make.

My recommendations for breakfast or lunch substitutions are Shaklee Cinch Shakes or Shaklee Meal Bars. They are very convenient and pack a wallop of nutrition in less than 280 calories.

Dallas Health Helpers is a Shaklee Distributor in Dallas that places emphasis on whole health without the use of drugs and synthetics.  For more information, email us at TIM at DALLASHEALTHHELPERS dot COM.