5 Inexpensive Sources of Protein

Looking to create a leaner physique? I always tell my clients to focus on high-quality dietary protein. Not only does protein regulate your blood sugar and help keep you lean, it is also needed for many biochemical processes in the body. Proteins consist of many hormones including growth hormone, insulin, thyroxine and antidiuretic hormone, which are all vital for proper body functioning.

Eating two times the recommended daily amount of protein can help you maintain muscle when you diet, according to the U.S. Army Research Institute of Environmental Medicine. Too little protein leads to low energy, increased hunger and loss of lean body mass. You certainly don’t want that! Here are some of the least expensive dietary protein sources that will give you a lot of bang for your buck. Nothing out of the ordinary like sprouted chickpeas.

1. Cottage Cheese. Greek yogurt has been gaining in popularity the past few years due to its high protein content, but cottage cheese is another worthy high-protein snack option. Typically cottage cheese is cheaper than Greek yogurt and does not have the added sugars that Greek yogurts often have. A ½ cup portion of cottage cheese has a whopping 14 grams of protein.

2. Canned Tuna. Tuna is inexpensive, a good source of Omega 3 fatty acids, and boasts approximately 23 grams of protein for a 3 oz can. The specific protein content of canned tuna may vary slightly depending on the brand and species of tuna purchased, so check the nutrition label when making comparisons. Canned mackerel is also pretty inexpensive, high in Omega 3 fatty acids, and contains less mercury than tuna.

3. Cheese Sticks. I know, we typically think about cheese sticks as food for kids. The truth is cheese sticks have approximately 7 grams of protein in each “stick”, making them a great snack for you and your kids. Cheese sticks are convenient because they are so portable and easy to grab when on the go.

4. Almonds. Many people don’t think about nuts in terms of protein, but almonds are nutrition superstars. One ounce (about a handful) has approximately 6 grams of protein along with other nutrients such as vitamin E, fiber, magnesium, and B vitamins. Almonds are non-perishable, convenient, and make a super-satisfying snack.

5. Eggs. It is tough to be the incredible egg, with 7 grams of highly digestible protein in each whole egg. Add hard-boiled eggs to salads for extra protein or enjoy them on their own as good quick snacks. Eggs can also be scrambled, fried, or enjoyed in the form of omelets, quiche, and frittatas.You have to love the versatility of this high-protein food!

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!

This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

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The Truth Behind Late Night Eating

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Get Cooking! Tips for Healthier Cooking Techniques

Persona Nutrition

Those of us concerned with the purity of the foods we eat are careful to check product labels for undesirable additives such as brominated vegetable oil, trans fats, or artificial colors. We do our best to bring wholesome, nourishing, unadulterated foods into our homes to prepare for ourselves and our families. However, some cooking techniques can add harmful chemicals to that very same food we have so carefully selected at the market.

The following are three common cooking techniques to avoid (or at least use in moderation):

1. Microwaving in plastic containers
Using plastic wrap or plastic containers to cook or reheat food in the microwave can impart a long list of undesirable chemicals to your foods, including polyvinyl chloride (PVC), phthalates, low-density polyethylene (LDPE), polyvinylidene chloride (PVDC), diethylhexyl adipate (DEHA), and bisphenol A (BPA). There are some FDA-approved “microwave safe” plastic wraps and containers. Of these approved products, some are only meant for single use (the materials degrade with multiple uses and may then leach contaminants into your food) so be sure to read the specifications on the label. Better choices for microwave cooking include glass and ceramic containers; wax paper or paper towels make great covers for foods that tend to splatter.

2. Cooking with damaged aluminum pots and pans
Aluminum cookware is popular due to its light weight, its ability to transfer heat easily, and relatively low cost. Coated and anodized aluminum cookware are fine choices for cooking and baking. However, once the surface is scratched or chipped, aluminum can easily leach into the food. Exposure to aluminum over time has been linked to Alzheimer’s disease, kidney dysfunction, and may weaken bones due to its tendency to deplete the body of phosphorus and calcium.
If you cook with aluminum, take care to inspect your pots, pans, and bakeware regularly, and discontinue use if they are damaged. Other good options include cooking with stainless steel or cast iron cookware.

3. Grilling with charcoal
Grilling on the barbecue is a great way to spend a summer afternoon. However, one unwanted side effect of this type of cooking are the heterocyclic amines (HAs or HCAs) that form when grilling. HAs have been associated with a higher incidence of colorectal cancer and an increased risk of stomach, pancreatic, and breast cancers. Take the following steps to reduce your intake of HAs at your next cookout:

a. Choose leaner cuts of meat and remove the skin from poultry.
b. Grill vegetables and fish rather than red meats, poultry, or pork.
c. Grill protein-rich food at lower temperatures so as to not char or “blacken” it.
d. Offset the formation of HAs by using marinades containing ginger, rosemary, and turmeric.
e. Grill over a propane or gas burner rather than charcoal or wood.

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!

This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

The Truth Behind Late Night Eating

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Pets Provide Compassionate Companionship and People Do Too!

Persona Nutrition

The Journal of Anthrrozoos has presented interesting evidence that your relationship with your pet can indeed be great for your health and provide the companionship you so desire, but, if you are only attached to your pet, and have a limited social life and minimal social interactions, you will be more depressed and lonely than others. I know, this sounds glim, but what this truly says is that you need both pets and people to be healthy and happy! And this is a good thing!

It is certain, owning a pet is good for boosting your health and happiness, but the level to which your emotional attachment to your pet interferes with your human interactions, the benefits start to diminish. Especially relevant for those who live alone and have a pet, recent findings show that pets do indeed provide the much needed mental and emotional health benefits that deter negative thoughts, stress, anxiety and loneliness, however, human support is still essential to proper mental, emotional and overall balanced health.

Pets are recommended for all individuals looking for companionship that is compassionate, full of life and furry. Pets are greatly beneficial for individuals with adequate social support so that the pet does not become the sole source of daily interaction. Social support is important for human survival and individuals supported singularly through their pet do not receive the sufficient amount human interaction. Dogs have been proven to be the better pet for increasing social interactions as dogs must be exercised outdoors. Walking, running and exercising your dog outdoors is the perfect way to increase your likelihood of meeting people, increasing your social support and forming meaningful human bonds.

Source

Canine Corner: Stanley Coren, Ph.D., 01/03/12

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!

This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

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Vitamin K2 From Vitamin Packs

Persona Nutrition

If you have wondered about the benefits of Vitamin K and K2, look no further. Here is a quick and straightforward breakdown of the health benefits Vitamin K and K2 offer the body and ideas on how to find a high-quality Vitamin K2 supplement.

– Vitamin K is an essential fat-soluble nutrient.

– Vitamin K is helpful in preventing and treating osteoporosis and atherosclerosis.

– Vitamin K is helpful in lessening the symptoms of Celiac disease, Crohn’s disease, and cystic fibrosis.

– Vitamin K and K2 strengthen the heart.

– Vitamin K and K2 increase bone density.

– Vitamin K and K2 channel calcium out of the arteries and into the bones.

– Vitamin K and K2 increase blood clotting.

– Vitamin K and K2 are found in dietary sources such as fruits, greens, meat, egg yolk, dairy, and soy.

– Vitamin K2 is also produced as a product of the conversion of Vitamin K in the body.

– Vitamin K2 is the version of Vitamin K that can most readily be used by the body.

– Vitamin K2 is available through Vitamin Packs and is of exceptional quality and grade.

– Vitamin K2 purchased through Vitamin Packs is composed of biologically active menaquinone-7 Vitamin K-2.

– Menaquinone – 7 slowly metabolizes in your Liver allowing for a continual supply of Vitamin K-2 to be dispersed and absorbed throughout your body’s systems.

– This form of Vitamin K is safe, effective and supportive to your bone health needs.

Please consult your physician before supplementing with Vitamin K2 if you have any Blood Clotting Disorders or are taking any prescription blood thinners like Warfarin, Coumadin, Heparin, or Ticlid, as Vitamin K may interfere with their action. Also, consult with your physician if you have a history of gallbladder disease or gallstones.

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!

This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

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Strawberry Rhubarb Sauce

Persona Nutrition

Homemade apple sauce is one of autumn’s best treats. But in the springtime, Strawberries and Rhubarb are where it’s at! This easy recipe makes a delicious dessert on its own, but also makes a decadent, tangy topping for vanilla bean ice cream or homemade shortbread biscuits.

Ingredients:

¼ cup water

1 LB fresh rhubarb stalks, trimmed into 2-inch pieces

1 LB fresh strawberries, sliced

¼ cup maple syrup

½ tsp cinnamon or garam masala

Directions:

In a medium saucepan, heat all ingredients, stirring occasionally. Cook uncovered until rhubarb and strawberries are completely broken down and form a sauce. Serve warm or chill in the refrigerator to enjoy later!

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!

This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

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Kale: Why You Should Love It

Persona Nutrition

Kale is a green leafy vegetable that has become overwhelmingly popular. The vegetable has even inspired a movement of foodie followers. Type “kale” into any search engine to see what I mean: hundreds of blogs and websites are devoted to the veggie. However, the most consumed vegetable in the United States is actually the potato, eaten in the form of French fries. Kale, on the other hand, comes from the Brassica family. The species Brassica oleracea contains a wide variety of vegetables, including broccoli, cauliflower, collard greens, and brussels sprouts. This group of vegetables are not typically American favorites. Then what is so special about the green leafy kale that has made this particular brassica so famous?

I like to think that kale has become so popular because consumers are becoming more health-conscious. Due to it’s incredible nutrient density, kale is what some people call a “superfood.” Kale has beta carotene, vitamin K, vitamin C, lutein, zeaxanthin, and is rich in calcium. Kale also contains sulforaphane and indole-3-carbinol which research has shown to have cancer-fighting properties (1,2).

Like other greens, kale can have a bit of a bitter taste, so preparing it properly is important to get the best flavor. Kale can be enjoyed many ways- braised, sauteed, added to soups or smoothies, and even in the form of crunchy vegetable “chips”. One of the easiest ways that I like to enjoy kale is by making a simple massaged kale salad, which is only 4 ingredients!

To make the massaged salad, take 1 bunch of kale (chiffonade, with stalks removed) and add ¼ teaspoon of fine table salt and 1 tablespoon of fresh lemon juice in a medium-sized mixing bowl. Massage the kale with the lemon juice for approximately 5 minutes, or until the leaves feel tender. The salt and acid of the lemon juice help to break down the cell walls of the kale, shrinking the leaves and creating a sweeter flavor. After 5 minutes of massaging, add 1 tablespoon of olive oil and give the kale another quick massage. This salad can be enjoyed alone or with toppings like dried cranberries, feta cheese or pumpkin seeds. Try it today and see for yourself why you should love kale!

Sources:

1. Hayes, JD; Kelleher, MO; Eggleston, IM (2008). “The cancer chemopreventive actions of phytochemicals derived from glucosinolates”. European Journal of Nutrition. 47 Suppl 2: 73–88.doi:10.1007/s00394-008-2009-8. PMID 18458837.

2. Li et al. (May 2010). “Sulforaphane, a dietary component of broccoli/broccoli sprouts, inhibits breast cancer stem cells”. Clinical Cancer Research 16 (9): 2580–2590.doi:10.1158/1078-0432.CCR-09-2937.PMID 20388854.

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!

This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.