The Low Down on Protein and How Much You Really Need

by | Feb 17, 2019 | Cooking, Digestion, Health, Immune & Inflammatory Balance, Nutrition

As a plant-based eater, one of the things I hear all the time is “Where do you get your protein?”  People want the low down on protein and how much you really need! With high protein dietary approaches like Paleo and Keto in the limelight, I also see a huge emphasis on protein intake: shakes and bars especially.  By the end of this article, you will understand

  1. What protein is
  2. Why it is important for your good health
  3. How much you need
  4. Where you can get it

What is Protein?

  • an essential nutrient, which means that without it, you can’t survive.
  • contained in every part of your body: bones, muscles, skin, hair, fingernails, blood, organs, eyes and is second in volume in your body only to water.  

Why do I need it?

It’s a simple but critical reason: the body requires protein in the same way it requires carbohydrates, fats, vitamins, and minerals.  Because protein is a major component in bones, nerves and other organs it makes sense that we need it for the physical structure of our body.  However, protein is involved in many body processes as well — enzyme production, cellular repair, cellular growth, hormone production, general energy requirements.  When we lack adequate protein, our growth is affected as well as our bone structure and bone density, muscle strength and stature, brain health and general body chemistry.  This is important stuff, so let me fill you in on the science and then we’ll talk about how to get enough protein for optimal health.

 

Understanding Protein

Protein is made up of amino acids.

There are 20 different amino acids:

  • 10 can be manufactured in the body so we don’t need to get them from food
  • 10 cannot and must be obtained from food sources — these are the ones called “Essential” amino acids because it is essential that we get these from food sources.

The University of Arizona’s Biology Project gives the following summary:

“The 10 amino acids that we can produce are alanine, asparagine, aspartic acid, cysteine, glutamic acid, glutamine, glycine, proline, serine, and tyrosine. Tyrosine is produced from phenylalanine, so if the diet is deficient in phenylalanine, tyrosine will be required as well.

The essential amino acids (that we cannot produce internally) are arginine (required for the young, but not for adults), histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine. These amino acids are required in the diet.

Plants, of course, must be able to make all the amino acids. Humans, on the other hand, do not have all the enzymes required for the biosynthesis of all of the amino acids.”

Enough of the right stuff

The failure to obtain enough of even 1 of the 10 essential amino acids has serious health implications and can result in degradation of the body’s proteins. Muscle and other protein structures may be dismantled to obtain the one amino acid that is needed. “Unlike fat and starch, the human body does not store excess amino acids for later use the amino acids must be in the food every day.”(Biology Project)

So, we can make certain amino acids and not others.  The ones we can’t make MUST be consumed from dietary sources or the body WILL BREAK DOWN its own protein sources to get what it needs.  This is one reason why people can lose muscle when on very restrictive diets or when they are sick and cannot eat.  The body breaks down muscle to get the supply of amino acids needed for critical functioning.

 

You Complete Me

Now, you may have heard the term “Complete Protein.” These are made from all 10 Essential Aminos (the ones that your body cannot make on its own) and are most commonly found in animal foods, like meats, eggs, and fish, but there are plant sources too.  We will get to sources in just a minute but it’s good to know that you have options and a variety of sources.

The main take away from this lesson is that Amino Acids are the building block of proteins.  There are 10 aminos that we absolutely need to get from foods.  Aminos are crucial to the regulation and maintenance of the body because the body not only uses them for critical functions but is also structurally comprised of protein.

How Much do I Need?

The Recommended Daily Allowance (RDA) of protein is calculated by age and weight; gender can be a factor during the teen years and during pregnancy and lactation.  I created the chart below to make it easy to see where your needs fall.

Recommended Dietary Allowances (RDA) based on body weight, include age-related adjustments for the extra protein needed for growth
(USDA/ARS Children’s Nutrition Research Center, Baylor College of Medicine)

For adults, the basic calculation for daily protein requirement in grams is
Body weight in pounds x .36 = grams needed per day 

Got Super Powers?  You know who I’m talking about… all the pregnant ladies, breastfeeding moms and athletes?  Well, then the numbers adjust!  People who call upon their bodies to do Super things require approximately double the amount of protein that the rest of us do.  The great thing is that caloric needs increase for these bodies as well.  Focusing on eating a variety of whole foods will ensure that you get the increased calories as well as fats, carbs, and proteins.  When we get down to the sample menu, you’ll see how very easy it is to meet your needs as calories increase.

Am I getting enough?

The money question!  Thankfully, it’s easy to answer and really simple. Regardless of whether you eat meat or don’t, getting enough protein usually isn’t an issue.  The issue becomes the quality of the protein and making sure that you don’t get TOO MUCH. 

  • Meat eaters typically consume SIGNIFICANTLY more protein than is required. 
  • Plant-based eaters, even strict raw vegans can consume more than enough protein daily. 

Am I getting too much?

What’s the problem with too much protein?  Well, there are a couple of things. 

  1. The first is that excess protein puts a strain on your kidneys. 
  2. The second is that if more protein is consumed than the body needs for building, maintaining and repairing tissue it will either be converted for use as an immediate energy source if there is not enough glucose(from carbohydrates) or it will be stored as fat. 

We don’t want either of those things… we want balance! 

When looking at dietary approaches like Keto, Atkins, and Paleo, consider what the extra protein load can do in your body and whether a protein heavy approach feels right for your body.   For balance, the key is to choose your protein sources wisely.  Clean, lean proteins are best.  Plant-based proteins provide the added benefits of significant fiber, micronutrients and complex carbohydrates (all of which are necessary for overall balanced health).

What are the best sources of protein?

Animal

The most common sources of complete balanced protein, as mentioned earlier, are animal foods like meat, fish, eggs, and dairy.  These sources come with a cholesterol load as well as any environmental toxins that the animal consumed — so things like hormones, pesticides, systemic illness suffered by the animal all become a factor. 

Plant

Most plant proteins are missing one or more of the essential amino acids, but that doesn’t cause problems unless you are only eating one vegetable all the time and nothing else.  Because we naturally have meals with multiple elements where one item is deficient another will have the missing piece, so eating a variety throughout the day will ensure that you get what you need.  Plant sources can come with pesticide loads if they’re not organic and the level of nutrients may vary depending on the growing season.  

The idea of “complete protein” needing to come from single food sources or needing to be specifically combined in plant-based meals is no longer regarded as true.  Though there are a few superstars in the plant world that are complete BALANCED proteins: Quinoa, Hemp, and Soy.  These are foods that contain fairly equal levels of the 10 essential amino acids.  Other plants still contain the 10 essential amino acids, but not in balance like quinoa, hemp, and soy.

It’s not like this is a secret; this data has been publicly available from the USDA for decades, and now the USDA’s database is even online.*

Amino acid need from the World Health Organization, food composition from the USDA nutrient database.
The analysis is for each individual food all supplying calorie needs (closest to the “low active” category for a 5’11” 181lb. 25BMI male, as per the FDA).

What to Eat In a Day

Here is a sample daily menu that easily provides 82 grams of protein.  Protein values are approximate, but you will get the idea.

What to Eat Grams of Protein Added Benefits
Green juice    or smoothie 2+ grams of  protein Lots of   micronutrients
1 cup quinoa   + 1 Tbsp nuts 13 grams of protein Manganese,   magnesium, phosphorus, calcium, omega 3 fatty acids, healthy fats
Apple or   Celery   + almond   butter 8 grams of protein
(1 gram from apple or celery, 7 from nut butter)		 Flavonoids,   polyphenols and fiber to help regulate blood sugar, pectin, vitamin C, micronutrients//vitamin   K and calcium, B vitamins in celery; healthy fats, vitamin E, B2, magnesium,   potassium, copper
Salad with   ½ cup black   beans, ¼ cup hemp seeds 19 grams of protein
(1 from 2 cups of romaine and spinach greens, 7 from beans, 11 from hemp)		 Vitamins   A, K, C, Calcium, fiber, healthy fats, omega 3, folate, molybdenum
Veggies +   ¼ cup hummus 12 grams of protein Micronutrients,   fiber
Broccoli   stir fry + 4 oz tempeh   + ½ cup brown   rice 28 grams of protein
(6 from 2 cups broccoli, 20 g in 4 oz tempeh, 2.5 g in 1/2 cup brown rice)		 Isothiocyanates   (cancer-fighting compound), Calcium, vitamin C, K, A, fiber, zinc, probiotics

As you can see, it’s not hard to rack up the protein using plant sources.  If you choose to use animal proteins, know that a little goes a long way:

What to Eat Grams of Protein Added Benefits
1 cup   milk 8 grams of protein calcium
3 oz   meat 21 grams of protein  
8 oz yogurt 11 grams of protein Calcium,   probiotics

 

The Bottom Line

You can easily get enough protein by consuming a variety of real whole foods in the form of fruits, vegetables.  Not 100% veg?  Lean meats, dairy, and fish are all sources of complete protein but they are concentrated and present added cholesterol into the diet as well as the possibilities of contamination from ingested hormones and antibiotics.

Commercially hyped protein powders, shakes, and bars… likely won’t hurt you, but also likely won’t help you.  If you are very active or need an occasional meal replacement, then consider a product that is as close to whole food as possible and one that does not contain genetically modified soy.

Ultimately, eating a balanced diet full of greens, beans, fruits, and veggies is a healthy way to go because you will be fueling your body with nutrient dense, low calorie, high fiber foods that are rich in amino acids.  According to nutrition and health expert, Dr. Joel Fuhrman in his groundbreaking book Eat to Live, “almost any assortment of plant foods contain about 30-40 grams of protein per 1,000 calories.  When your caloric needs are met, your protein needs are met automatically.  Focus on eating healthy, natural foods; forget about trying to get enough protein.”  Eat well, eat real, eat a variety of rainbow-colored natural foods… Whatever you choose, choose smart for a healthy body.

 

Want to learn more?  Check out these resources:
  • references for protein in vegetables chart
    Protein and Amino Acid Requirements in Human Nutrition (PDF), World Health Organization (2002). Recommendations on p. 126. Recommendations are an “average requirement” of 0.66 g of protein per kg of ideal body weight, and a “safe level” of 0.86 g/kg.
    USDA National Nutrient Database for Standard Reference (accessed August to December 2009)
    FRUIT: Average of Apples, Pears, Grapes, Bananas, Plums, Oranges, Grapefruit, Watermelon, Strawberries, Peaches, Nectarines, Cantaloupe.
    VEGETABLES: Average of Broccoli 27.2%, Carrots 8.7%, Celery 17.3%, Corn 13.4%, Cucumber 17.3%, Green Beans 21.6%, Lettuce icberg 25.7%, Mushrooms white 31%, Onions 12.4%, Peas 28.8%, Potato 10.8%, Spinach 49.7%, Tomato 19.6% (accessed December 2009)

What To Drink When You Drank Too Much… or just need a pick me up!

by | Dec 12, 2018 | Cooking, Digestion, Health, Hormones & Neurotransmitters, Immune & Inflammatory Balance, Mind, Spirit, Emotions, Nutrition

‘Tis the season for a little indulgence.  Whether it happens at the holiday parties, dinners out, or just cozied up by the fire, here is my go-to sipping solution to fix what ails ya! 

Drrrrrruuuuummmmmm rrrrooooolllll please…

It’s a simple, nourishing Potassium broth… truly, my what to eat when you (eh-hem) overindulged or just need a bit of a pick me up this is a sip of perfection!

This broth is also perfect for cold weather support in general.  It’s also not unusual when seasons change to feel the impact of a congested liver. I have had many clients email about this — feeling drained, with lower than normal energy, even lower back pain. If you’re in this camp, you’re not alone and this broth can help.  It is easy to digest and has vitamins and minerals that your body can use to help you feel better faster.  It’s essentially a detox drink that tastes great and nourishes!

Make yourself some of this goodness and let me know what you think!

To your health. 

xo, Coach Sarah

The Recipe

  • 6 medium Russet Potatoes
  • 6 celery stalks
  • 1 bunch parsley
  • 2 medium carrots
  • 2 beets
  • 1 bunch dark leafy greens (kale, collards, chard)
  • 3 one-inch slices of ginger root
  • 1 teaspoon of sea salt
  • 1/2 teaspoon crushed black peppercorns
  1. Put 10 cups of water into a pot, cover and bring to a boil. 
  2. Gently wash your produce, but don’t scrub too hard. 
  3. Slice the peel off the potatoes at about 1/8 inch depth. We are using the peel for this broth, so set the potato insides aside for another use. 
  4. Roughly chop remaining vegetables. 
  5. When water is boiling put in everything except the ginger. The water should cover the vegetables with an inch or two to spare on top. 
  6. Return to a boil, then cover and reduce heat to simmer. 
  7. Cook covered for 1.5 hours. 
  8. Add the ginger and continue simmering with the lid on for 30 minutes. 
  9. Turn off the heat and gently mash the veggies, then strain the broth.

Sip this throughout the day or use some as a base for a light soup.

The Simple Formula for Perfect Smoothies Every Time

by | Sep 24, 2018 | Cooking, Digestion, Health, Immune & Inflammatory Balance, Nutrition

My mornings are smooth sailing when I just go with what I know and blend up a big smoothie for me and my crew.  I mean, it doesn’t get any easier!  Plus, when I set aside my recipe creation experiments, I have a foolproof formula that always yields delicious and nutritious smoothies!  The recipe below makes 2 liters, so you can have enough smoothie for sharing or pour half into a mason jar and store it for a quick sip in the afternoon (or even tomorrow morning!)

My Go-To Smoothie Formula

4 bananas, peeled
6 Tablespoons of hemp seeds (or a peeled, pitted avocado or chia seed gel)
1-2 stalks of celery
about 1 cup of citrus fruit (1 big orange usually does the trick)
4 cups packed greens (baby spinach or baby kale are nice, but romaine is mild and lovely too)
3 cups water

Put all the ingredients into your high powered blender and blend until smooth!

Store in the fridge up to 48 hours or enjoy straight away!

Tips

  • To make a smoothie bowl, omit the liquid to start.  Only add enough to get a smooth blend.  You will have a thick, bowl worthy, spoonable delight!  Just add toppings and dig in.
  • Glass mason jars make great storage containers for smoothies.  You don’t need to worry about BPA or other yuck leaching out of glass like you would with plastic. Plus, glass doesn’t retain odors, so your smoothie will taste as lovely tomorrow as it does today when stores in glass.
  • If you are going to store your smoothie, be sure your container has an airtight lid. Your smoothie won’t taste fresh if it’s stored without a lid, even if it’s in the fridge!  Just like when a cut apple or banana goes brown if left out in the air, so too will your smoothie change color and be terribly affected if it’s not properly covered.  Take my word for it —

How to Boost Immunity this Season

by | Mar 2, 2016 | Cooking, Digestion, Health, Hormones & Neurotransmitters, Immune & Inflammatory Balance, Nutrition

Let’s talk about Detox. For so many years as a health coach I focused simply on digestion because I believe that good digestion leads to better health. But one day a light went on in my head. I realized that to have good digestion, you must be detoxing properly.  The two go hand in hand.

 

See, detox is a natural step towards better digestive health. Good digestion leads to less inflammation, and less inflammation leads to less disease and better overall health. Let me say it again, when we decrease inflammation and improve digestion, we help prevent disease.

Hippocrates said it: “All disease begins in the gut.”

If this is true and disease begins in the gut, aka your digestive system, then having a healthy digestive tract and strong digestion is key.

 

But let me share a secret with you – when the body is toxic, the digestive system is weak.

 

We see evidence of this all the time.  I mean, I eat a super clean diet and have for over 20 years, yet my autoimmune disease is still a factor.  I know plenty of people who do the same thing — they eat everything right, exercise and make healthy choices, yet their weight won’t budge, or they struggle with fatigue or bloating or mood issues.

 

Even if you eat “clean” and only buy organic and hormone-free foods, you are still breathing toxicity in, still wearing it in your clothing and slathering it on your body with personal care products.  Recent studies have shown that babies are being born pre-loaded with chemicals in their blood!  Before they’ve even made it our of the womb, the reality of our toxin world has gotten to them.

 

We live, eat and breathe toxicity every day. Look around your home… from the paint on the walls, to your carpets/rugs, to fertilizers and pesticides sprayed on your green grass, and even the exterminator to get rid of seasonal bugs. Even if you are chemical-free in your home, is your makeup free of chemicals and heavy metals?

 

Because we can’t lock out all the nasties in the world and living in a bubble is wildly impractical, I look for ways to work in daily detox.

 

You may cringe when you hear the “D” word, but I have to say that it’s nothing to be scared about. It’s exciting to think about your body and cells functioning at their best!  

  • Detox doesn’t have to mean colonics and enemas and living on juices, or water, or only smoothies and salads (though, certainly, those can be helpful tools!) 
  • Detox is about lessening the toxic load in your body. As I say, “peeling back the layers and taking out the trash.”

 

When the burden on the body is too great, we don’t feel good.  The body cannot metabolize properly, detox properly, absorb nutrients and minerals, or stay hydrated. It is a vicious cycle. Detox is necessary to be healthy, happy and free of disease. We all have some low-level inflammation because we breathe and eat and use stuff, but even more so we stress in this busy world.

 

Stress creates acid in your body. Seriously. Your adrenals pump out cortisol and adrenaline and trigger inflammation and your body goes for a bit of a spin.  To counteract things, your beautiful bod is forced to pull minerals from your bones to buffer the acid waste. The liver, lymph and kidneys must work hard to filter the toxic load.

What happens when the body is struggling to eliminate toxins and waste?

When your digestive system is not working optimally and cannot break down these foods, it cannot get RID of the TOXINS. That means bloat and storing fat and skin breakouts and all that jazz that keeps you tired and not feeling your best. 

Let me lay it out for you:

TOXINS=>WEAK DIGESTION=>WEAK IMMUNE

  • Difficult weight management
  • Constipation/diarrhea
  • Gas/bloating
  • Headaches
  • Low energy
  • Low sex drive
  • Skin issues
  • Heartburn/reflux
  • Moodiness/anxiety/depression
  • Get where I am going with all of this?

 

By detoxing you will improve digestion and ease your body out of the burden of inflammation and toxins in the process.

The goal of daily detox is NOT to ever feel deprived or starved.

The goal is to help you do what I have learned to do in my own life: learn how to optimize your health by EATING CLEAN; learn what foods are IRRITATING your body and restore balance by AVOIDING TRIGGERS; use simple practices to SUPPORT, SOOTHE and STRENGTHEN your system so you feel better!

 

Join me and I will share my detox recipes, tools and daily routine – you can follow along and see exactly what I do! 

Because the body is sensitive to seasonal changes, I create a new detox program each season. 

Four times a year you can grab a fresh plan with recipes that highlight seasonal foods.  To keep it low stress, I’ve made it easy to follow by creating a quick start guide that takes you step by step through each day.  You get more recipes to choose from, so you can change up the plan or try something new when the program is complete.  Weekly shopping lists and a guide with information about detox are yours too!  The only way I could make it any easier would be to show up in your kitchen and cook for you —- so I do that too — you get access to my live videos and daily posts that make it feel like we’re chilling together in the kitch!

 

Click below and let’s change your life today.

 

Now that you’ve learned a little more about the benefits of detoxing, how can you start bringing it into your daily life?

 

Here are a few of my favorite ways to stay healthy and detox naturally:

 

  1. Upon waking, drink warm or room-temperature water with lemon and 1 tsp raw apple cider vinegar (if tolerated) and add a dash of cinnamon or cayenne.
  2. Start your day by being positive – find a daily affirmation that gets you fired up. I love Louise Hay, Geneen Roth, Gabrielle Bernstein and Marianne Williamson.
  3. Try getting quiet within yourself even just for one minute – and say “I release what does not serve me” – place your hand on your heart as you say this out loud. Scream if you want to… own that power.
  4. Drink fresh green juices or make your own green drink with 1 tbsp. chlorophyll and lemon and lime and water.
  5. Aim for one meal that is super easy on your digestion per day like a smoothie, green juice or soup. Give that digestion a rest.
  6. Get moving. Exercise is one of the best ways to detox your body.
  7. Drink plenty of water and add lemon, lime or grapefruit to flush the toxins.
  8. Skin brushing is my favorite way to support the liver and get rid of those toxins.
  9. Tongue scraping. Every morning, use the back of a spoon or purchase a tongue scraper and gently rake it across your tongue to remove any coating (which is usually yeasts and bacteria! – ICK!)
  10. Have an attitude of gratitude. Did you know that negative thinking can hinder healing and impact your immune function? By making your internal dialogue one of gratitude and happiness, your body will respond.

 

Here’s to you!

XO,

Coach Sarah

A Simple Juice Cleanse

by | Mar 2, 2016 | Cooking, Digestion, Health, Hormones & Neurotransmitters, Immune & Inflammatory Balance, Nutrition

Your busy life is probably as wild as mine.  Family, business, friends… weekends aren’t the respite they used to be! Our lives have too much going on, and I tend to make crappy food choices when I’m on the go OR I don’t eat at all – either way, my body suffers.  Feel me?

We’re not alone in any of this!  As a society, we are stressed, we get sick, we lack energy, we do not feel like doing anything, our skin is bad, our health suffers, our weight fluctuates, and things just don’t seem right. Busy business people, busy parents, busy weekend warriors… busy, busy, busy bees!  I don’t know anybody who doesn’t need (and 1000% deserve) a break!  Times like these call for simple solutions.  Times like these are when we need is a simple juice cleanse. (Gimme an “amen!”)

A simple juice cleanse supports your body’s natural ability to detoxify by giving your bod a break from all the junk that you have been putting in there! You will be amazed by the results that you will see and feel in just a few days of a simple juice cleanse. You will feel lighter, your skin will glow and begin to clear, you will have heaps of energy to conquer your day (and you may even be able to finally lose that last bit weight that has been hanging on!)

Here are a few easy, simple detox juice recipes to try. My favorite is Call a CAB!  For a simple plan, drink one large glass first thing in the morning instead of breakfast or take it up a notch and substitute your choice of these juices for your regular meals for a day or two!

To make each juice, combine all ingredients for the recipe in your juicer. Blend until well incorporated and serve.

 

Green Juice

6 celery stalks

1 whole cucumber

1 large green apple

3 big leaves of kale

3 big leaves of romaine

A handful of spinach

A handful of parsley

1 lemon

 

Call a C.A.B.

This juice is best after a strenuous workout. It provides a great energy boost that your body needs to recover from vigorous exercise.

3 large carrots

3 large green apples

2 beets, including green stalks

1 lemon (peeled)

1-inch piece fresh ginger

 

My Friend P.A.M.

This juice is best when you are feeling sleepy or fatigued and need to wake up. It tastes just like a mint margarita and is much better for you than that afternoon coffee!

1/3 of a pineapple

2 large green apples

Sprig or two of mint

 

This Means Business

The ingredients in this juice are alkalizing, anti-inflammatory and supportive of your liver!

 

2 cucumbers

½ a beet

3 celery stalks

3 dandelion leaves

1 lemon

1 lime

½ teaspoon turmeric or 1 inch of fresh turmeric

 

 

I use juicing as part of my daily detox routine to keep my body running well.  Because I am on complete thyroid hormone replacement, my metabolism is relatively fixed… for me, juicing needs to be either a replacement for a meal or a focus for a couple of days (basically a juice fast).  If I ADD juices into my nutrition plan AND eat normally, I gain weight.  Juices are just to calorically dense for me in that way.  But, if I use them as a substitute or as a gentle liquid fast, I am a-okay!  You may need to experiment to find the perfect fit for you, but fresh juice, rich in nutrients and enzymes is a gorgeous way to flood your body with goodness!

Need some support finding your perfect nutrition and health plan?  Click here and message me with a bit about you and let’s see what we can do to get you feeling more like yourself!

Yours in health and wellness,

Coach Sarah