Protein Quality

 

·       This is determined by the presence (or absence) of essential amino acids and their distribution. It is “essential” to consume amino acids from food because the body is not capable of manufacturing them. Examples of foods containing protein with all the essential amino acids in a desirable ratio include eggs, cheese, fish, meat, and milk.

·       Nonessential amino acids can be manufactured (synthesized) in the body, so it is not “essential” to consume foods that contain them. Most foods contain both nonessential and essential amino acids, however it is the presence of a comprehensive set of essential amino acids that makes a high-quality protein.

·       People often take protein supplements, but these might contain proteins with an incomplete set of essential amino acids, making the supplements low in quality and, even if they do deliver a high-quality protein, they tend to be expensive. The best protein supplement would be a few pieces of fish or an egg. Vegetarians can ensure optimal protein quality by combining cereal grains (rice, oats, and wheat) with legumes (dried beans or peas).

·       Although protein isn’t the best fuel for physical activity it is a fuel that can help satisfy energy needs if other fuels (i.e., carbohydrates and fat) are insufficient.  

6 Functions of Protein

 

1.     Transportation of nutrients to the right places: Proteins make very efficient carriers, enabling nutrients to go to the right tissues.

2.     Growth and tissue maintenance: Protein is needed to build and maintain tissue. This is one reason why the protein requirement for growing children can be twice that of adults and slighter higher for athletes.

3.     Hormone production: Hormones control many chemical activities in the body, and these are made of unique proteins, for example testosterone is a significant tissue-building hormone.

4.     Fluid balance: Protein assist in controlling the fluid balance between the blood and surrounding tissues; this helps people maintain blood volume and sweat rates during physical activity.

5.     Enzyme and protein synthesis: There are hundreds of distinctive tissues and enzymes that are proteins.

6.     A source of energy: The carbon in protein provides the same amount of energy per unit of weight as carbohydrates.

 

Recommended Intake of Protein: 10-35% of total calories

Effective Communication & Stress Reduction

 

·       Strong relationships require good, effective communication skills because the average person spends 75% of their day communicating with others. The degree of perception and interpretation required, as well as the many layers of meaning in every interaction, leave much room for misinterpretation and, therefore, can cause a considerable amount of stress.

·       Make effective communication a priority in your encounters with others because it will reduce the potential for a stressful situation (s), and it will increase your chances of connecting with others and reaching your shared goals.

The Health Benefits of Journaling

·       Journaling is considered one of the most effective coping skills available; it can provide you with a profound inner vision and enhances your self-awareness process.

·       Journaling can improve creativity and intuition through the utilization of specific exercises using color, images, and symbols, in addition to writing introspective thoughts, and assist in dealing with creative blocks and negative patterns, as well as finding meaning in life.

·       Dr. James Pennebaker, a researcher in Texas, was the first to conduct clinical studies that showed that when people wrote about emotionally difficult events or feelings for just 20 minutes at a time over 4 day period, their immune system function improved. His studies are considered some of the most dependable data related to journal writing as a tool for stress reduction, healing, recovery and simply becoming happier.

·       After the Pennebaker studies were published, the therapeutic community began to take journal writing more seriously as a holistic, non-medical means for wellness, stress management and improving self-awareness.

Health Benefits of Laughter

·       Increases the number and activity of natural killer cells (which attack infected cells and some types of cancer cells)  

·       Increases the number of activated T cells (these cells are "turned on and ready to go" to fight infections)

·       Increases the level of the antibody IgA (which fights upper respiratory tract infections)

·       Increases levels of complement (which helps antibodies to pierce infected cells)

·       Decreases stress hormones that constrict blood vessels and suppress immune activity 

 

6 benefits of listening to music

 

1. Decreases anxiety and stress
2. Increases the release of endorphins and other neurotransmitters, such as dopamine
3. Decreases pain
4. Improves immune function
5. Restores emotional balance
6. Provides a sense of peace and relaxation

Try This!

Roasted Radishes

This recipe provides 4 servings.

 

Ingredients:

1)    1 tablespoon olive oil

2)    1 pound red radishes (approximately 20 radishes), trimmed and halved lengthwise

3)    2 thyme sprigs

4)    1 rosemary sprig

5)    1 garlic clove, smashed

6)    1 tablespoon salted butter

7)    1 tablespoon sea salt

Instructions:

1)    Heat the oil in a large skillet over medium-high. Add the radishes, and cook, stirring often, until radishes begin to brown, approximately 4 minutes.

2)    Add the thyme, rosemary, and garlic. Cover and reduce heat to medium low.

3)    Cook, stirring occasionally, until the radishes are tender when pierced with a fork, approximately 7 minutes.

4)    Add the butter and sea salt; cook, stirring constantly, until the butter is melted, approximately 1 minute.

 

 

Enjoy!