the power of protein

Let’s talk about protein, what it does, why we need it, where to get it and how much.

Proteins are the basis of animal body structures such as  muscles, skin and hair. They are composed of amino acids. The body requires amino acids to produce new body protein and to replace damaged proteins. Amino acids not needed are discarded, typically in the urine. Dietary sources of protein include meats, tofu and other soy-products, eggs, grains, legumes, and dairy products such as milk and cheese.

Basically we need protein to make all the stuff that holds us together. If we don’t get enough protein the body starts taking it from the existing protein. It’s actually pretty gross when you think about it. If you don’t feed the body enough of the protein it needs to build more muscle, it will start eating what muscle you do have to make protein! EWWW! That’s one of the reason those, “help a child for 40 cents a day” kids look the way they do, protein deficiency. It can be a very serious health problem.

So how to manage your protein intake? The Harvard School of Public Health has created a simple 5-point tip list that anyone can follow.

1. Mix it up. Most reasonable diets provide enough protein for healthy people. Eating a variety of foods will ensure that you get all of the amino acids you need. 

2. Go low on saturated fat. Beans, fish and poultry provide plenty of protein, without much saturated fat. Steer clear of fatty meats and use whole-milk dairy products sparingly. For more information on saturated fat, read "Fats and Cholesterol: Out with the Bad, In with the Good."

3. Limit red meat—and avoid processed meat. Research suggests that people who eat more than 18 ounces a week of red meat have a higher risk of colon cancer. So make red meat—beef, pork, lamb—only an occasional part of your diet, if you eat it at all. And skip the processed stuff—bacon, hot dogs, and deli meats—since that's also been linked to higher cancer risk.

4. Eat soy in moderation. Tofu and other soy foods are an excellent red meat alternative. But don't go overboard; 2 to 4 servings a week is a good target. And stay away from supplements that contain concentrated soy protein or extracts, such as isoflavones, as we just don't know the long-term effects. 

5. Balance carbs and protein. Cutting back on highly processed carbohydrates and increasing protein improves levels of blood triglycerides and HDL, and so may reduce your chances of having a heart attack, stroke, or other form of cardiovascular disease. It may also make you feel full longer, and stave off hunger pangs. For tips on how to choose high quality carbs, check out the Carbohydrates section of Nutrition Source

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Additionally, Harvard has been nice enough to offer some guidelines that will help you avoid fatty protein sources and not avoid super yummiest num-nums.

Pay attention to the protein package. Fish, poultry, and beans are your best bets.

Animal protein and vegetable protein probably have the same effects on health. It's the protein package that's likely to make a difference. A 6-ounce broiled porterhouse steak is a great source of protein—38 grams worth. But it also delivers 44 grams of fat, 16 of them saturated. That's almost three-fourths of the recommended daily intake for saturated fat. The same amount of salmon gives you 34 grams of protein and 18 grams of fat, 4 of them saturated. A cup of cooked lentils has 18 grams of protein, but under 1 gram of fat.

So when choosing protein-rich foods, pay attention to what comes along with the protein. Vegetable sources of protein, such as beans, nuts, and whole grains, are excellent choices, and they offer healthy fiber, vitamins and minerals. The best animal protein choices are fish and poultry. If you are partial to red meat, stick with the leanest cuts, choose moderate portion sizes, and make it only an occasional part of your diet.

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The nutshell, you need protein to make muscles. Don’t eat proteins with a lot of fat; eat a few ounces a day and get is from a variety of sources.

Here’s an easy recipe with a good serving of protein in it.

Pineapple Cashew Shrimp Stir-Fry

Chop onions, green beans, bell pepper, cauliflower and garlic.

Sautee veggies in a pan or wok with a little oil on medium-medium high.

Cover pan for a few minutes, give it a shake or stir occasionally.

Open a small can of pineapple (in it’s own juice NOT syrup), drain the juice into a bowl and save.

Cut the pineapple into bite-sized pieces and set aside.

Add 1lb of cleaned, rinsed, deveined and salt and peppered shrimps to the pan with the veggies. Cook until they have all turned pink, 5 to 8 minutes.

With the pineapple juice, add a tsp. of cornstarch and a tsp. of soy sauce. Whisk together.

Turn up the heat a little to get a good sizzle. Throw the pineapple and cashews into the pan with the shrimp/veggie mixture and cook until the pineapple pieces are heated through.

Last, add the juice/cornstarch/soy sauce mixture and stir to coat everything This will make a nice light sauce.

Serve with a small portion of rice and enjoy!

xoxo

martha.