Vegetables Have Protein Too

Wondering if you’re getting enough protein? Chances are, you may be eating too much – data suggests many of us are already consuming twice the protein we need. Nevertheless, Americans continue to be obsessed with protein. The problem with our obsession is that the only thing we associate with protein is meat.

Part of the craze has been fueled by popular diets that encourage high-protein foods for weight loss and satiety. While such diets may promote weight loss in the short term, they have downsides, as well: too much protein has been linked with osteoporosis, kidney disease, calcium stones in the urinary tract, and some cancers. Be careful how much protein you get from animal meat, a better choice is protein from seafood and occasional poultry. Animal fat is the sources of many health problems. You can't separate animal meat and animal fat. The fat is marbled throughout the meat.

Still, there are some groups of people, like strict vegetarians and vegans, who do need to pay attention to their protein intake to make sure they’re getting enough. Protein requirements vary depending on your age and gender, but to simplify things, an adult needs about 60 grams of protein a day.

Search the internet for high protein, low-calorie meals and you can find many examples of 60 plus grams a day of protein and only 3 ounces a day of poultry or 4 to 6 ounces a day of seafood. Some meals have red meat, but very few.

Still, there are some groups, like strict vegetarians and vegans, who do need to pay attention to their protein intake to make sure they’re getting enough. Protein requirements vary depending on your age, gender, level of physical activity, special health conditions, and pregnancy. The DRI (Dietary Reference Intake) is 0.8 grams of protein per kilogram of body weight or 0.36 grams per pound.

This amounts to:

56 grams per day for the average man.
46 grams per day for the average woman.

Meat, fish, poultry, beans, nuts, dairy foods, and lentils are among the best sources of protein. But what about veggies? Vegetables tend to be lower in protein than animal sources, but here are some that pack in protein (and many other nutrients!) to help you meet your daily needs:

Potatoes

Bet you didn’t expect to see potatoes on this list! A medium potato has under 150 calories, virtually no fat, nearly 4 grams of protein and 5 grams of fiber. Research shows they can help you feel fuller than you might with some other carbohydrate foods. That’s partly because their protein and fiber content. One study even found that boiled potatoes scored the highest on a “satiety index” of all foods.

And there’s even more good news packed into a single potato! A medium potato (with skin) has more potassium (860 mg) than a banana, making it a good source of this important and under-consumed nutrient. Potassium plays a key role in controlling blood pressure because potassium lessens the effects of sodium.

Broccoli

One cooked cup of this delicious cruciferous veggie has nearly 4 grams of protein. What’s more, broccoli is loaded with Vitamin C, a nutrient that protects against immune system deficiencies. And, as an added bonus, broccoli is rich in calcium and packed with fiber. Try this ginger shrimp and broccoli recipe to reap all of this vegetable’s wonderful benefits.

Kale

One serving (about 1 ½ cups chopped) of kale has 4 grams of protein and just 50 calories! No wonder everyone is going crazy for kale these days. It’s referred to as the “queen of greens” and is showing up in all kinds of restaurant menus as salads, side dishes, main dishes, and even snack chips.

Kale comes from the Brassica family, which includes cabbage, cauliflower, broccoli and Brussels sprouts. These veggies are rich in sulphur-containing phytonutrients which may help guard against cancer. They’re so healthy that many nutrition experts recommend eating at least a few servings of Brassica veggies each week for their health benefits.

To retain kale’s nutrients, texture and flavor, keep cooking time to a minimum. Just, rinse, chip, and add to stir-frys, frittatas and other egg dishes, soups, salads, pasta dishes or casseroles. You can lightly steam it to increase its tenderness, making a great ingredient for salads.

Brussels Sprouts

Just one cup of steamed sprouts provides 4 grams of protein and 4 grams of fiber in less than 60 calories. They’re essentially fat and sodium-free and an excellent source of vitamin C, and a good source of folate (folic acid).

Plus, Brussels sprouts have cancer-fighting compounds and are rich in antioxidants that help temper chronic inflammation that can lead to a whole host of chronic diseases.

There’s so much you can do with Brussels sprouts–from salads and sides to main dishes. They partner well with many ingredients, including cheese, pasta, rice, and of course, bacon. I love them roasted or sautéed best, as I find that those two ways of preparing them, make them less bitter. If you hate the bitterness of Brussels sprouts, try them roasted. You can find several recipes on the internet.

The problem with animal protein is the animal fat that is marbled through the meat. Your body doesn't want to process animal fat. The fat in seafood or even poultry is a different kind of fat and is not associated with heart disease.

The moral to the story is to cut back on meat and eat more seafood. Our ancient ancestors ate seafood every day and were far healthier than we are today.

You can tweet me with questions at #ray0369

I write several blogs and e-books, check out some of my other sites.
gettingtoahealthyweight.blog
idropped40pounds.wordpress.com
howbaddoyouwanttoloseweight.blogspot.com
blogonweight.blogspot.com

If you really want to lose your body fat than look for my e-books at the websites listed below. You'll get information on Healthy eating, exercise, and diet. Instead of spending hours on the internet reading dozens of posts, you can save time by picking up one of my e-books.

My first e-book is “HowBadDoYouWantToLoseWeight” and it sells for $2.99 on most online bookstores like Amazon.com, BN.com, iBook, Kobo.com, Scribd.com, and Gardner books in the U.K.

My second e-book is available in the same stores. And on smashwords.com. If you use the smashwords' promotional code You can get my second book for $1.99 (TL96R). Just type in the search line “getting to a healthy weight”.

A Post From "HungryGirl" Website

I reblogged this from one of my readers. She writes a good post on a subject that we all need to pay more attention to. Let me know what you think.

So I have decided that…I am going to start my diet…tomorrow.  I have assigned an official start date, in writing!

Now, this is going to be a little bit more difficult, as I am still in holiday mode but I just want to feel good about myself… that is all.

I am not egotistic or suffer from vanity (clearly). Looking HOT would be great but it is way down on my priority list. I want to FEEL good…it has nothing to do with how I look. I just want to have confidence. I want to not care what anyone else things about me. If I feel happy in a black plastic bag then damn it I want to wear that black plastic bag with pride. I think we have all at some point started a diet and within a few days we are thinking “Damn – I feel good” and although the dress may be a size 20-22 we feel different.

That is what I want. I want that feeling EVERY SINGLE day.

Lately, there are a lot of people saying that you should be big and proud and that big confident woman are an inspiration to us all. I am a big woman and I completely disagree. Of course, if you want to be overweight and feel good about that – then good for you! But the bottom line is it is unhealthy …and is just as unhealthy as an anorexic person. We need to see ourselves in the same bracket as a person with an eating disorder… because we too have an eating disorder. We are no better or no worse but fat people are called lazy and presumed to be unmotivated to change their lives but that is not the truth… we have an addiction.

Now I am not looking for pity. I am just trying to explain the difficulties of having this kind of eating disorder. I know I choose to eat the 10 packets of crisps but in a way… it feels like I have no control! You see a “normal” person becomes LESS hungry or LESS interested in food the more they eat. They become SATISFIED. The more I eat; I become hungrier and more interested in food. If I don’t feel stuffed to the brim then I need to keep eating until I can’t possibly eat anything else.

I am really determined that tomorrow will be the answer to all my prayers. That tomorrow I will wake up and finally everything will make perfect sense and this “diet” will be a lifestyle change and I will be a new positive ball of loveliness.

I have great admiration for this women who know that she has a problem and knows she has to fix the problem. She has probably tried several times with little success but she doesn't stop trying. She will succeed, I know it and she knows it.

Not everyone can lose weight the same way. I personally think the Mediterranean diet could help her. You don't have to deprive yourself. No calories to count, just stick to the food pyramid for your food choices.

Spend more time walking. I like the 10,000 steps a day routine. That's enough activity to lose weight. 

The chart above is broken down in 3 parts. It's not a skimpy diet. You can fill-up, but stick to the plan. The bottom half of the pyramid you can eat every day. The walking you should do every day and only water with one glass of wine everyday. The top of the chart you can only eat once a week and meat only once a month. So if you've noticed the emphasis is on carbs. Animal fats are in the diet but only sparingly. The reason this is a heart healthy diet is because the animal fats are the ones that raise your LDL or Bad Cholesterol.

Fats from plants like avocados or olives are good fats and will lower your cholesterol. I know many people who have changed their diet and have been able to get off their medications.

If you really want to lose the extra flab you can get help, I write 4 blogs and I’ve written two E-books. E-books are the easiest and cheapest way to learn about any subject without groping through hundreds of website looking for the material you want.

My first e-book is “HowBadDoYouWantToLoseWeight” and it sells for $2.99 on most online bookstores like Amazon.com, BN.com, iBook, Kobo.com, Scribd.com, and Gardner books in the U.K.

My second e-book is available in the same stores. And on smashwords.com. If you use the smashwords' promotional code You can get my second book for $1.99 (TL96R). Just type in the search line “getting to a healthy weight”.

Poor Diet Tied To Health Problems

I wrote about losing body fat, exercising, and diet so when I found this post on WebMD I wanted to reblog it. I wrote a similar post this week on another blog. I was emphasizing the need for a good diet. You can't tell immediately that your body isn't functioning properly. It takes time, sometimes years and by that time you just think your condition is because of your age, but it not. Your bodies condition is due to a bad diet and lack of exercise or just not active enough. Read the post below for more information on a bad diet.

Study explores which foods and nutrients may be helpful or harmful

By Karen Pallarito

HealthDay Reporter

Nearly half of all deaths from heart disease, stroke, and diabetes in the United States are associated with diets that skimp on certain foods and nutrients, such as vegetables, and exceed optimal levels of others, like salt, a new study finds.

Using available studies and clinical trials, researchers identified 10 dietary factors with the strongest evidence of a protective or harmful association with death due to "cardiometabolic" disease.

"It wasn't just too much 'bad' in the American diet; it's also not enough 'good,'" said lead author Renata Micha.

"Americans are not eating enough fruits, vegetables, nuts/seeds, whole grains, vegetable oils or fish," she said.

Micha is an assistant research professor at the Tufts University School of Nutrition Science and Policy in Boston.

The researchers used data from multiple national sources to examine deaths from cardiometabolic diseases -- heart disease, stroke, and type 2 diabetes and the role that diet may have played.

"In the U.S. in 2012, we observed about 700,000 deaths due to those diseases," Micha said. "Nearly half of these were associated with suboptimal intakes of the 10 dietary factors combined."

Too much salt in people's diets was the leading factor, accounting for nearly 10 percent of cardiometabolic deaths, according to the analysis.

The study identifies 2,000 milligrams a day, or less than 1 teaspoon of salt, as the optimal amount. While experts don't agree on how low to go, there is broad consensus that people consume too much salt, Micha noted.

Other key factors in cardiometabolic death included low intake of nuts and seeds, seafood omega-3 fats, vegetables, fruits and whole grains, and high intake of processed meats (such as cold cuts) and sugar-sweetened beverages.

We are killing ourselves because of what we eat. Lose your body fat, eat the right foods and walk more and you can live a longer, healthier life.

If you really want to lose the extra flab you can get help, I write 4 blogs and I’ve written two E-books. E-books are the easiest and cheapest way to learn about any subject without groping through hundreds of website looking for the material you want.

My first e-book is “HowBadDoYouWantToLoseWeight” and it sells for $2.99 on most online bookstores like Amazon.com, BN.com, iBook, Kobo.com, Scribd.com, and Gardner books in the U.K.

My second e-book is available in the same stores. And on smashwords.com. Just type in the search line “getting to a healthy weight”.

Is Being Overweight Robbing Your Energy?

Have you ever wondered what happened to your energy? Clients would email me constantly about the lack of energy. I ask them about their diet, what they're eating and how often do they eat, and the most important question, how much extra weight do you have? 

This guy doesn't look unusually heavy but to have too much fat you don't have to be huge. This guy lost 95 pounds over a 14 month period. Real change will take time.

You see, you lose energy because you're carrying around too much fat and you probably are not eating the right food to give you energy. So maybe you haven't been exercising but that's not your problem. 

You have to fix your diet. With the proper diet you will gain some of that energy you lost. Your diet is "key" to a healthy life, but with the availability of manufactured foods and the convenience and price, many people are choosing to take the easiest way and buy manufactured foods that basically has no nutritional value or very little and contain high amounts of white enriched or processed flour, salt and sugar. Those are ingredients that cause you to gain weight.

The body fat that you accumulated over the years need some of your bodies energy to keep your fat alive. Without body fat that energy would be used to burn the fat you eat and is used for body functions. 

You can't lose all your fat. About 15% of your body mass needs to be fat. It cushions your organs and fat also keeps your bones from rubbing. Your body likes to process the fats it get from seafood and plant food like nuts. You can find out from your doctor how much body fat you have. If you have more than 25% body fat your considered overweight. Almost 67% of adult Americans are overweight. So if you're part of those people don't feel alone, but just because you're part of a large group that doesn't mean your any healthier.

As a young adult, extra body fat probably doesn't bother you, but it will as you age. If you don't like the idea of taking insulin shots every day, you might want to do something about your diet and lose some of that body fat.

I write several blogs and e-books, check out some of my other sites.

gettingtoahealthyweight.blog
idropped40pounds.wordpress.com
howbaddoyouwanttoloseweight.blogspot.com
blogonweight.blogspot.com

If you really want to lose your body fat than look for my e-books at the websites listed below. You'll get information on Healthy eating, exercise, and diet. Instead of spending hours on the internet reading dozens of posts, you can save time by picking up one of my e-books.

There are two e-books. “How Bad Do You Want To Lose Weight?” is available at all the online bookstores selling for $1.99. Go to any of the websites below and search the title to find my e-book. This book gives you all you need to lose weight without spending money on gym memberships, diet plans or meal plans. Look for my book. at Amazon.com, BN.com, iBooks, Kobo.com, Scribd.com, or Gardner Books in the U.K.

My second e-book is available in the same stores. And on smashwords.com and If you use the smashwords' promotional code You can get my second book for $1.99 (TL96R). Just type in the search line “getting to a healthy weight”.

Finding Healthy Foods In A Restaurant

A good post from http://VeryWell.com will answer some questions about restaurant food. We all eat out, so how do you do that without blowing your diet?

Choosing nutritious foods at most restaurants feels like a daunting task. Especially when menus have mouth-watering descriptions or tempting photos -- and you're hungry. If you don't dine out too often, you might be able to splurge on foods that taste good but aren't so good for you. But if you eat in restaurants frequently, you need to know how to find the healthiest foods.

Most restaurants have at least a few healthy options, and these may be noted on the menu. Try not to be fooled, you can ask your server questions about food preparation. In your better restaurants it not the quality of the food they serve, it more about how they prepare the food. To avoid calories, it's best to avoid any meats that have been tenderized in a liquid or foods that are served with a sauce, dressing, or gravy. Anything that's added to enhance the taste. Dry seasoning doesn't have the same number of calories as liquids.

The restaurant may also keep separate menus depending upon what diet is trendy. For example, you may find low-fat, gluten-free, or low-carb options are available. The last couple of sentences was important. Just because your server brings you a menu that doesn't mean you have to order from that menu. Most likely you will have more options if you ask. Sometimes you have to explain your diet requirements.

Let's face it, most people are taking some type of medication and have a restricted diet of some kind.

You still have to examine the selections. Simply being low or free from something doesn't guarantee the special diet fare is any healthier than the regular menu items. The first rule for a dieter, low-fat does not mean low-calorie.

I've been to lots of restaurants. Here are my tips for finding the healthier foods on the menu.

Look for the healthiest entree items:

Fish or seafood such as crab, clams or scallops
Lean meat, like a filet mignon
Poultry, like chicken or turkey
Legumes such as beans or lentils
Vegetarian Entrees  (These can be the healthiest)
Then make sure the cooking method is suitable. You don't want to add too many calories from excess fat or pile on the sodium:

Steamed
Broiled
Baked
Poached
Grilled
These menu items are usually lower in fat and calories as long as they're not drenched in heavy sauces.

Cooking methods to avoid:

Fried
Deep fried
Au gratin
Creamed
Batter fried
Food prepared by these methods are high in fat and calories, and they may be high in sodium, as well.

Speaking of sodium, these foods are very high in sodium:

Pickled anything
Soy sauce
Cocktail sauce
Teriyaki sauce
Soups or broth
Ask to have your meal prepared without these items or have them served on the side.

Choose a salad instead of the soup.

Are all salads good? A lot of them are, especially if they feature lots of greens, vegetables, and fruits, but you can still get too much fat and calories when they're laden with thick creamy dressings and cheese. Order a light vinaigrette instead, or use lemon or lime juice. Stay away from taco salads or salads topped with chicken strips because they're high in fat, calories and sodium.

If you want dessert, choose something that features fresh fruit or berries instead of high-calorie sweets like pies, cakes or ice cream treats.

Don't see any healthy-looking items on the menu? Don't be afraid to ask your server for help. Usually, you can leave out many of the ingredients you don't want or order substitutes. You may be able to purchase a half portion of your meal, or if you have a refrigerator and microwave available, you can take part of your meal to go.

You can tweet me at #ray0369

I write several blogs and e-books, check out some of my other sites.
gettingtoahealthyweight.blog
idropped40pounds.wordpress.com
howbaddoyouwanttoloseweight.blogspot.com
blogonweight.blogspot.com

If you really want to lose your body fat than look for my e-books at the websites listed below. You'll get information on Healthy eating, exercise, and diet. Instead of spending hours on the internet reading dozens of posts, you can save time by picking up one of my e-books.

There are two e-books. “How Bad Do You Want To Lose Weight?” is available at all the online bookstores selling for $1.99. Go to any of the websites below and search the title to find my e-book. This book gives you all you need to lose weight without spending money on gym memberships, diet plans or meal plans. Look for my book. at Amazon.com, B&N.com, iBooks, Kobo.com, Scribd.com, or Gardner Books in the U.K.

My new e-book is available on Smashwords.com, just type “getting to a Healthy Weight” in the search box at the top of the home page. I’ll give you a discount coupon you can use at checkout. (PJ42H) not case-sensitive the price is $1.99 w/coupon

Do This To Lose Belly Fat

Forget the scale, if you want to lose weight and look better all you need is a tape measure. You lose a couple inches of belly fat and drop a couple pant sizes and your going to feel like a million.

I don't often write about something that sounded to me to be an exercise program, but as I read more I realized the article was talking about the foods we ate and how some foods will actually reduce stomach fat.

As a matter of fact, a lot of foods in the grocery store will actually add belly fat quickly. Let me explain, a lot of foods we buy are ready to mix then heat and serve. Or frozen food that you just pop in the microwave, put it on a plate and serve. These foods are a combination or ingredients that the manufacturer puts in the packet or box. If you have to add anything it's just milk or water. The manufacturer wants you to like the product but they have to make a profit so they'll substitute ingredients with chemicals that taste like the real thing and it's those chemicals, and you can see the ingredients on the box, those additives make the product addictive and fattening. For instance and I'm sure you know this already but a lot of frozen pizzas don't use real cheese or they only use a small percentage of real cheese so they can say on the box that this food contains real cheese, but it never says how much real cheese.

There are some simple foods that will reduce your belly fat, but we should stop eating foods that are putting on the fat first. The best way is to stop buying foods that are ready to eat, also, while you're on your fat loss journey, you should avoid red meat and dairy. Be careful what kinds of food you order at a restaurant and try to prepare your own meals. Try to only drink coffee, tea, and water.

The foods that worked for me are eggs, avocados, cinnamon and dark chocolate. Eat them every day in small quantities. Real dark chocolate you find in the baking section this is not a candy and it's not milk chocolate. Buy the cinnamon sticks in the spice isle and use it as a spice. I like it on breakfast cereal instead of sugar. You can cook with it and add it to coffee or tea like you would sugar. Ofter I eat eggs for breakfast but they can be a snack when hard boiled. I like avocados on a sandwich or on a salad.

Try these tips and watch the fat disappear.

If you really want to lose the extra flab you can get help, I write 4 blogs and I’ve written two E-books. E-books are the easiest and cheapest way to learn about any subject without groping through hundreds of website looking for the material you want.

My first e-book is “HowBadDoYouWantToLoseWeight” and it sells for $2.99 on most online bookstores like Amazon.com, BN.com, iBook, Kobo.com, Scribd.com, and Gardner books in the U.K.

My second e-book is available in the same stores. And on smashwords.com. If you use the smashwords' promotional code You can get my second book for $1.99 (TL96R). Just type in the search line “getting to a healthy weight”.

More Americans Are Walking For Exercise

A new report from MedicineNet.com is about the big increase in walkers. More people are walking to get their exercise.

Call it a step in the right direction: More and more Americans are trying to walk their way to better health.

The number of adults who took up walking for exercise or as a way to get from place to place increased significantly between 2005 and 2015, federal health officials reported Thursday.

During that time, the percentage of women who walk increased from 57 percent to 65 percent. Among men, the percentage increased from 54 percent to 63 percent, according to the U.S. Centers for Disease Control and Prevention.

"People who are physically active have a lower risk of many chronic diseases -- like heart disease, stroke and depression -- and it supports the healthy aging process for older adults," said study lead author Emily Ussery, a CDC epidemiologist.

On the downside, although more people are walking, the increase among men has stalled a bit in recent years, Ussery said.

And about one-third of adults said "they didn't walk for at least 10 minutes a day," she said. "There is still some work to be done to increase walking."

It's not clear why more people are walking, although it could be that messages promoting the benefits of exercise are getting through, Ussery said.

"It's an easy activity to do. It doesn't require a lot of special skills or equipment," she said.

It's also not known why more women than men have started walking. Maybe walking appeals more to women than men, Ussery said.

Regardless, people should engage in moderate exercise for at least two and a half hours a week, and walking fits right in, she added.

Communities can help get people walking by making streets safer and promoting walking programs. "People need access to convenient and safe places to walk," she said.

As with other matters of health, there are racial, ethnic and socioeconomic disparities that exist between the people most likely to start walking and those who don't, Ussery said.

Blacks and Hispanics walk less than whites, and less educated and poorer people tend to walk less than more educated and richer folks, she said.

The report was published June 30 in the CDC's Morbidity and Mortality Weekly Report.

Dr. David Katz is president of the American College of Lifestyle Medicine. He said the CDC finding that "walking rates have trended up over recent years suggests the message is getting out, but progress is slow, and disparities are large and persistent."

The people most in need of walking for health reasons are least likely to do it because of the usual social factors -- education, economics and environment, he said.

"Affluent city-dwellers can rely on walking to get them many of the places they need to go. Not so for residents of many rural and suburban neighborhoods," said Katz, who also directs the Yale-Griffin Prevention Research Center in Derby, Conn.

"There are some encouraging signs here," he added, "but much work is clearly needed to create the level playing field of opportunity for health."

Samantha Heller, a senior clinical nutritionist and exercise physiologist at NYU Langone Medical Center in New York City, said walking is a good way to start an exercise program -- it only takes a pair of shoes and the desire.

"Walking is free, we already know how to do it and it can be done virtually anywhere," she said.

Heller said walking regularly has been associated with decreased belly fat and better management of weight, blood sugar, cholesterol and blood pressure. It also can lead to a healthier heart, muscles, bones and joints, improved sleep and mood. And it can cut the risk of some cancers, and boost creativity, brain power, and immunity, she added.

Heller recommends making walking a regular part of your day. "You must schedule time to be physically active every day," she said.

Make an appointment with yourself, set aside specific times and days for walking or other physical activity, she suggested.

"There are many ways to get moving, including enlisting a partner, joining a walking group, going hiking, and taking a historical walking tour. There is no time like the present to get off the couch and out the door," Heller said.

If you really want to lose the extra flab you can get help, I write 4 blogs and I’ve written two E-books. E-books are the easiest and cheapest way to learn about any subject without groping through hundreds of website looking for the material you want.

My first e-book is “HowBadDoYouWantToLoseWeight” and it sells for $2.99 on most online bookstores like Amazon.com, BN.com, iBook, Kobo.com, Scribd.com, and Gardner books in the U.K.

My second e-book is available in the same stores. And on smashwords.com. If you use the smashwords' promotional code You can get my second book for $1.99 (PJ42H). Just type in the search line “getting to a healthy weight”.