Protein – 101

A NECESSITY FOR EVERY BODY....It seems everywhere we look someone is promoting a new diet that praises the power of protein. But whether you want to lose or gain weight, or maintain your current weight, the importance of protein goes far beyond physical appearance and muscle building.

Protein is an important component of every cell in the body. It is an organic compound, composed of 22 amino acids, otherwise known as the building blocks of life. Protein is stored in muscles and organs, and the body utilizes it to build and repair tissues, as well as for the production of enzymes and hormones. Protein also makes it possible for blood to carry oxygen throughout the body. Along with fat and carbohydrates, protein is a "macronutrient," meaning the body needs relatively large amounts of it. The Institute of Medicine of the National Academy of Sciences has concluded that our daily protein requirements should be 10 percent to 35 percent of our total caloric intake, with men needing slightly more than women. A lack of protein can cause loss of muscle mass, decreased immunity, as well as weakening of the heart and respiratory system.

HOW PROTEIN AFFECTS YOUR WEIGHT
The widespread popularity of high-protein diets is due in large part to their ability to help manage hunger. When protein is absorbed, it sends a signal to the brain to "Decrease your hunger. Another benefit of protein is that it raises your resting metabolism by maintaining muscle mass. As we age, muscle mass decreases without exercise, so staying fit is a key to burning fat by keeping your metabolism high. Protein also leads to a much less rapid rise and fall of blood sugar and insulin, so you avoid the "sugar highs and lows" after eating sweets without adequate protein. Certain foods, however, provide a healthier resource for protein than others.

QUIZ: KNOW YOUR SNACKS

How much do you know about snacking habits? Snacking can be a healthy habit if you choose the right items and eat the right balance of foods for snacks to keep your energy level up. Unfortunately, many times we wait until we get the "snack attack," and don't choose as wisely as we should. Here are some questions to test how much you know about snacking.

1. What is America's favorite snack food, and how much of it do we eat every year?

a. Pretzels, and we eat about 50 million pounds

b. Peanuts, and we eat about 25 million pounds

c. Cookies, and we eat about 700 million pounds

d. Potato chips, and we eat about 1.2 billion pounds

2. What does the shape of the original pretzel twist represent?

a. A child's playground game, similar to hopscotch

b. A mother's arms holding a baby

c. A person's arms crossed in prayer

d. The coat of arms of the Hapsburg family in Germany, for whom the pretzel was invented

3. You are really craving something sweet. You run into the local food mart and find an array of pre-packaged goodies. Which of the following would have the fewest calories?

a. A package of two frosted cupcakes

b. A package of two crème-filled spongecakes

c. A single-serve apple pie

d. A single-serve pack of four powdered-sugar donuts

4. Popcorn can be a healthy snack, but you need to choose carefully. Which of the following popcorns have the MOST calories per cup?

a. Cheese flavored

b. Kettle-corn flavored

c. Cinnamon-butter flavored

d. Extra-butter flavored

5. Rice cakes can be the start of a healthy snack. The plain ones have only about
35 calories. To keep calories down, which of the following would be the best topping for your rice cake?

a. 1 tablespoon of cream cheese

b. 2 tablespoon of ricotta cheese and a sprinkle of cinnamon sugar

c. 1 tablespoon of strawberry jam

d. 1 tablespoon of peanut butter

6. You are craving something smooth and creamy. Which of the following choices has the fewest calories?

a. A single-serve rice pudding

b. A single-serve chocolate pudding

c. One 6-ounce carton fruit-on-the-bottom yogurt

d. Half a banana with a tablespoon of chocolate syrup

7. You're rummaging around the house for something to eat. You have the following available to you, and you can't decide which would do the least damage to your diet, calorie-wise. Which one should you choose?

a. Four fig bars

b. Three graham-cracker sheets

c. 50 pistachio nuts

d. 2 ounces of beef jerky

8. You have several leftovers in your refrigerator that look tempting for a snack. Which of he following will use up the fewest calories from your calorie budget?

a. A piece of lasagna, about 3 inches square

b. Two fried-chicken drumsticks

c. 1 cup of homemade macaroni and cheese

d. 1 cup of shrimp fried rice

9. Sometimes when we think we're hungry, we're really just thirsty. If you think something to drink might help quench your thirst and your hunger pangs, which would be the best choice?

a. 12 ounces of lemonade

b. 12 ounces of cranberry juice

c. 12 ounces of grapefruit juice

d. 12 ounces of canned mango nectar

10. After an afternoon of shopping and with more to buy, you need a little something to get you through the afternoon. What's the best choice from the mall?

a. One large soft pretzel

b. One medium-sized fruit smoothie

c. 1 cup of low-fat frozen yogurt

d. A cup of chicken noodle soup from the deli

ANSWER KEY: KNOW YOUR SNACKS

1.d 2.c 3.d 4.a 5.b, 6.d 7.c 8.b 9.c 10.d

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About the Author:
My name is Paul Sidney and I help people seeking to improve their quality of life by way of weight loss and healthy nutrition coaching. As a Health and Wellness Coach, I actively provide support and encouragement to many people working on their health and weight loss goals. If you're considering plans for improving your health and wellness, then I invite you to visit my blog to become more acquainted and learn how your goal can be accomplished.  'Top Choice Health'  Not a member? Sign up for our free Healthy Lifestyle Newsletter.
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