It's Too Hot for Meat So Where Do I Find Protein?

As I sit in Cleveland, Ohio on this beautiful holiday weekend, I am trying very hard not to complain about the 90 plus heat. And I as prepare to go to a holiday celebration  -- that will have grills all fired up-- I find that for me it's just too hot for meat. Trying to eat protein at every meal, I realized I didn't know exactly which non-meat sources contain the most protein.

Given that an average person needs to eat  55 to 68 grams of protein a day, or about 20 grams of protein per meal, here are some ideas. (Source is sparkpeople.)

Nuts

.

Nuts, 1/4 cup	Protein	Calories	Fat
Peanuts, raw	9 g	207	18 g
Almonds, dry roasted	8 g	206	18 g
Pistachios	6 g	171	14 g
Hazelnuts	5 g	212	21 g
Pine nuts	5 g	229	23 g
Cashews, raw	5 g	197	16 g
Walnuts	4 g	164	16 g

Seeds

Seeds (1/4 cup)	Protein	Calories	Fat
Hemp seeds	15 g	232	18 g
Pumpkin seeds, roasted	9 g	187	16 g
Flaxseed	8 g	191	13 g
Sunflower seeds, roasted	8 g	205	18 g
Sesame seeds, roasted	6 g	206	18 g

.

Legumes

Grains	Protein	Calories	Fiber
Amaranth, 1 cup cooked	9 g	238	9 g
Quinoa, 1 cup cooked	9 g	254	4 g
Whole wheat pasta, 1 cup cooked	8 g	174	6 g
Barley, 1 cup cooked	7 g	270	14 g
Spelt, 4 oz cooked	6 g	144	4 g
Oats, 1 cup cooked	6 g	147	4 g
Bulgur, 1 cup cooked	6 g	151	8 g
Buckwheat, 1 cup cooked	6 g	155	5 g
Brown rice, 1 cup cooked	5 g	216	4 g
Whole wheat bread, 1 slice	4 g	128	3 g
Sprouted grain bread, 1 slice	4 g	80	3 g

Foods That Make You Happy

Aside from chocolate, which always creates happiness and even has antioxidants, there are other foods that do the same.


Bananas
Bananas have a varity of vitamins and minerals that can boost your mood. They contain vitamins B6, A, and C; fiber; tryptophan; potassium; phosphorous; iron and protein.

Walnuts
Walnuts contain omega-3s, vitamin B6, tryptophan, protein, and folate. Higher blood levels of omega-3s have been linked with better mood and lower rates of depression.

As noted in an article on care2.com a study (animal) authored by Harvard Medical School Professor William Carlezon found that omega-3s and uridine (another substance found in walnuts, which plays an important role in helping metabolize carbohydrates) worked in the same way as standard antidepressant medications.

Sunflower Seeds
Sunflower seeds are a source of folate and magnesium, two substances that play a significant role in regulating and boosting mood. And it contains tryptophan, which boosts serotonin levels.

Eggs
Eggs have protein, omega-3s and vitamins including; B12,B2, B5, and D. It turns out that one boiled egg contains more than 20% of the daily recommended amount of tryptophan.

I wonder if the daily egg I give my dog is what makes her so happy?

Help Your Liver Keep You Health

With the amount of work we ask our livers to do, there are some easy ways to help it do its job, accoring to a recent article.

5 Ways to Boost your Liver

1)Keep your diet high in fruits and vegetables and fiber-rich foods.

2)Eliminate processed foods, artificial food additives, colors, and preservatives from your diet to give your liver a break as it must filter food addivites.

3)Eat plenty of fresh carrots and beets, both of which are powerful liver cleansing and rebuilding foods. In addition, eat plenty of green foods. The chlorophyll, which gives plants their green color, helps cleanse the liver.

4)Try to eat two heaping tablespoons of ground flaxseeds. They bind to hormone receptor sites, preventing excess hormones including synthetic xenoestrogens from plastics and other chemicals, from floating around your bloodstream.

5) Herbs that help strengthen the liver include: milk thistle, dandelion root, globe artichoke, turmeric, slippery elm, greater celandine, balmony, barberry, black root, blue flag, boldo, fringetree bark, vervain, and wahoo.

To read the full list click here.

Omega-3 Can Reduce Chance of Irregular Heartbeat

A study out of the Harvard School of Public Health concluded that older adults who had the highest blood levels of omega-3 fatty acids, most commonly found in fish, were 30% less likely to later develop an irregular heartbeat than peers with the lowest blood levels of omega-3s.

Researchers are pleased with this result since currently there are not many treatments for the condition."These are meaningful reductions in risk," said Alvaro Alonso, a professor at the University of Minnesota School of Public Health in an article on MSNBC.

The omega-3 fatty acids measured in the new study were eicosapentaenoic acid (EPA), docosapentaenoic acid (DPA) and docosahexaenoic acid (DHA).

They are found in oily fish and some enriched foods, such as eggs, as well as in fish oil supplements.

Other studies on omega-3 include the University of Maryland Medical Center states that research shows that omega-3 fatty may help lower risk of heart disease.

From their site:

Heart disease

The role of omega-3 fatty acids in cardiovascular disease is well established. One of the best ways to help prevent heart disease is to eat a diet low in saturated fat and to eat foods that are rich in monounsaturated and polyunsaturated fats (including omega-3 fatty acids). Clinical evidence suggests that EPA and DHA (eicosapentaenoic acid and docosahexaenoic acid, the 2 omega-3 fatty acids found in fish oil) help reduce risk factors for heart disease, including high cholesterol and high blood pressure. Fish oil has been shown to lower levels of triglycerides (fats in the blood), and to lower the risk of death, heart attack, stroke, and abnormal heart rhythms in people who have already had a heart attack. Fish oil also appears to help prevent and treat atherosclerosis (hardening of the arteries) by slowing the development of plaque and blood clots, which can clog arteries.

Large population studies suggest that getting omega-3 fatty acids in the diet, primarily from fish, helps protect against stroke caused by plaque buildup and blood clots in the arteries that lead to the brain. Eating at least 2 servings of fish per week can reduce the risk of stroke by as much as 50%. However, high doses of fish oil and omega-3 fatty acids may increase the risk of bleeding. People who eat more than 3 grams of omega-3 fatty acids per day (equivalent to 3 servings of fish per day) may have higher risk for hemorrhagic stroke, a potentially fatal type of stroke in which an artery in the brain leaks or ruptures.

Foods That Fight Illness

Just the other day I was having dinner with a friend who teaches pre-school and she asked me which foods she should be eating to boost her immune system as the kids always seem to have some ailments.

Here is Prevention's list of the 9 Top Foods to Fight Illness


1) Yogurt ( source of probiotics)
2) Oats and Barley ( beta-glucan has antioxidant properties)
3) Garlic (allicin fights infection)
4) Fish (omega-3 fats)
5) Chicken Soup (amino acid cysteine)
6) Tea ( Black tea best source of anti-oxidants)
7) Beef ( good Zinc source)
8) Sweet Potatoes ( vitamin A as beta-carotene)
9) Mushrooms (Shiitake, maitake, and reishi)

Foods to Help Lower Cholesterol

1) Beans and Lentils
Half a cup of cooked dry pinto beans daily for 12 weeks lowered total cholesterol by about 8%, studies have shown. Other research has linked beans with decreased levels of "bad" LDL cholesterol.

2)Plant sterols and stanols
These compounds help block the absorption of cholesterol into the bloodstream. Foods such as orange juice and yogurt drinks are often fortified with sterols and stanols. To see your LDL (bad) cholesterol drop by about 5% to 15%, though, you need to eat at least 2 grams of these substances a day. You can get this amount of sterols and stanols by drinking two 8 ounce glasses of fortified orange juice a day.

3)"Good" Fats and Oils
Monounsaturated fats in particular can help reduce "bad" LDL cholesterol. They can be found in avocados, peanut butter and nuts like hazelnuts, almonds and pecans. Vegetable oils include olive, canola and peanut.



Source: ivillage.com

Ntuts and Soy Lowers Cholesterol

For those of you trying to use a low-fat diet to lower cholesterol, there is an easier way.

As reported in the Journal of American Medical Association, based on a study done in Canada, people who ate nuts, soy, avocado, olive oil and oats, saw a bigger drop in cholesterol than people on a low-fat diet.

After six months of eating a diet that specifically included foods that lower LDL cholesterol, the randomized trial showed people experienced a 13% drop in low-density lipoprotein (LDL, or "bad" cholesterol).

Other foods included in the trail included avocado, oatmeal, soy, tofu, beans, lentils, almonds, hazelnuts, peanuts, pecans, pistachio nuts and walnuts.

As a bonus, subjects in the trial lost 2.6-3.7 pounds.

Can Food Help You Avoid Allergies?

Yes. Here are some of the most effective.

Horseradish, Hot mustard, Fennel, Anise,Sage
These act as natural decongestants.
My favorite is horseradish (red). I actually put in on a piece of bread (rye bread of course) and eat at the stage when the allergy symptoms first arise.


Tea- Green, Black or White
The flavonoids reduce inflammation. Tea also increases proteins in the body that fight infection.

Seafood

Cold-water fish (wild salmon, mackerel, trout, herring and sardines)
They contain omega-3 fatty acids which help fight inflammation.

Oysters, shrimp and crab.
Have antibacterial and antiviral effects that provide relief for immune systems.

Nuts
Almonds, hazelnuts and peanuts
Vitmain E in the nuts help minimize inflammation.

Garlic --Antiviral, Antibacterial and Antifungal

Garlic, one of my all time favorite herbs, can do it all. Its healing powers are always expanding as research continues.

Dr. Weil, a leading holilstic MD points out some of what garlic can do:

*Alters how cholesterol is metabolized in the body, making it less likely to oxidize

*Lowers blood pressure and decreased clot formation, thus reducing the risk of stroke and heart attack

*Combats respiratory infections such as common colds and sore throats

*Reduces fungal or yeast infections

And of course it's a natural antibiotic.

If you are using raw garlic, which is the best way to get the most benefits, just remember to let it sit out for 10 min before you add to food.

Food That Makes You Feel Happy ( And They are Healthy)

With everyone already happy due to the holiday, I thought I would suggest a few snacks that will increase it even more.

Bananas

As they contain Vit. C, A and B6 along with fiber, tryptophan, potassium, phosphorous, iron, protein, and healthy carbohydrates, bananas can really boost your mood.

If you want to know why-- it's because the quick boost from the fructose will be sustained by the fiber which prevents a blood sugar spike. The healthy carbs help you absorb the tryptophan while the Vit B6 helps convert the tryptophan into mood-lifting serotonin. (And I just thought they tasted good!)

Walnuts
You can find omega-3s, vitamin B6, tryptophan, protein, and folate in walnuts.

Turns out that higher blood levels of omega-3s have been linked with better mood and lower rates of depression.

Sunflower Seeds
These seeds are a good source of folate and magnesium. (A handful of sunflower seeds delivers half the daily recommended amount for magnesium so just add to that to your salad. My kids even eat these as snacks.)

Magnesium has been shown to create a calm and relaxed state. Studies have shown magnesium supplementation to be beneficial in treating major depression, suicidal tendencies, anxiety, irritability, and insomnia.

To find other happy foods see Care2.com

Supplements for Memory Loss

Dr. Andrew Weil, is one of the leading experts in the field of holistic health.

His recommendations for supplements that will maintain a healthy cognitive function by providing correct levels of folic acid and other B vitamins include:

Ginkgo biloba - Increases circulation to the brain. Provides memory enhancing effects

DHA - One of the omega-3 fatty acids essential for normal brain development and function.

A vision support formula - Providing antioxidants, zinc, lutein and zeaxanthin.

To read more on this subject by Dr. Weil click here.

Snacks to Boost Your Mood

Vitamin C
Citrus is a good choice for perking you up. The best sources are foods such as oranges, strawberries, cantaloupe, grapefruit, but also consider taking extra Vitamin C in capsule form. While I take my morning dosage of Vit C , I add extra mid-day when I'm slowing down. My 79-year old Dad swears by Vit C and says if he forgets to take it he can feel the difference. He's in amazing shape and can still beat me at tennis!


Pair a Complex Carb with Protein

Some ideas:

Apply with Peanut Butter

Carrots and Hummus

Blueberries and Cottage cheese

(Source of snacks Woman's Day magazine Special Projects Director Jaimee Zanzinger)

Omega-3

Fish is the best source of this acid that can improve your mood.
Salmon, mackerel, sardines

Sardine also has B12 which elevates mood.

And for those who don't like fish here are some other sources:

Flax Seeds
Dried Ground Cloves
Walnuts
Cauliflower
Cabbage
Brussel Sprouts
Cooked Soybeans
Dried Ground Oregano
Mustard Seeds

An Apple a Day for Heart Health

Turns out it is true that an apple a day will keep the doctor away.

In this case it's how the apple can lower cholesterol that's important. Women who ate 2.7 ounces of dried apples or dried plums (prunes) prunes every day for a year reduced their total cholesterol by 14%. LDL ("bad") cholesterol dropped by 23% and HDL ("good") cholesterol increased by 4%. (Source: Dr. Andrew Weil)

The study at Florida State also showed a drop in levels of C-reactive protein, a substance in blood that is a marker for inflammation. High levels of CRP are associated with an increased risk of heart disease.

And the levels of lipid hydroperoxide, another substance that may indicate heart disease risk decreased as well.

Dr. Weil says that other studies have shown that people who consume 10 grams of fiber per day can lower the risk of developing heart disease by 14% and the risk of dying from heart disease by 27%. A single apple has 5 grams.

He also points out that research has shown that eating apples may reduce the risk of cancers of the colon, liver, prostate and lung (due to the flavonoids they contain). They may also reduce chronic cough and other respiratory symptoms. People who eat the most apples (and pears) have the lowest risk of asthma. And this daily apple may reduce the risk of chronic obstructive pulmonary disease in smokers.

Just make sure they are organically grown.

Eat and Lose Weight

Here are 10 foods that can help you lose weight and provide a variety of health benefits.

Artichokes
A half a cup of artichoke hearts has 45 calories and seven grams of satiating fiber.

Sugar Snap Peas
Rich in fiber, folate,
Source of vitamin K, a bone and blood-building nutrient

Strawberries
One cup contains 49 calories and three grams of hunger-fighting fiber.

Asparagus
High in immune-boosting vitamins A and C
Contains potent phytochemicals

Cilantro
Substituting herbs and spices for fatty flavors saves pounds (10 per year in Virginia State University study).

Cucumber
Water-rich vegetables helped people reduce their overall calorie consumption by 12%

Pineapple
Contains bromelain, an enzyme that's been shown to reduce the inflammation and aid in digestion

Avocado
At 120 calories these 11 grams of fat are the heart-healthy kind of fat

Banana
Rich in potassium, a nutrient which helps regulate blood sugar
Has energy-boosting B vitamins

Nectarines
Skin contains satiating soluble fiber
Also source of lycopene and lutein, two powerful, natural compounds that have been shown to slash risk of heart disease


Source: ivillage health

Healthy Heart Foods

Health.com recently came out with a list of the 10 foods that are good for your heart.

1) Oatmeal
Contains omega-3 fatty acids, folate, and potassium which can help lower levels of LDL (or bad) cholesterol

2)Salmon

While this fish also has omega-3, it contains the carotenoid astaxanthin, which is a very powerful antioxidant. 2-3 servings per week can reduce chances of a heart attack up to 33%

3)Avocado
Contains monounsaturated fat, which lowers LDL levels while raising the amount of HDL cholesterol

4) Olive Oil
Good source of monounsaturated fats

5)Nuts
Fatty acids and, along with almonds and macadamia nuts, are loaded with mono- and polyunsaturated fat. Nuts are also a source of fiber.

6)Berries

Full of anti-inflammatories Best choices are blackberries and blueberries

7)Legumes

Containing omega-3, calcium and soluble fiber, lentils, chickpeas, and black and kidney beans are good choices.

8)Spinach
Contains lutein, folate, potassium, and fiber

9)Flaxseed
Contains both omega-3 and omega-6 fatty acids

10) Soy
Low in saturated fat (must be taken in moderation)

Eating Healthy in the Mediterranean

While most of us are aware that the Mediterranean diet is healthier than the typical American diet, a news study out in the Journal of the American College of Cardiology s reports that the diet can have positive effects on the individual risk factors: low HDL ("good") cholesterol, high triglycerides, high blood pressure and a high blood sugar rate.

As report in an article on CNN researchers looked at over half a million people from 50 previous studies on the Mediterranean diet.

They found the beneficial effects from diets rich in fruits and vegetables, olives and olive oil, low-fat dairy products and whole grain cereals.

Other healthy aspects were a moderate daily intake of alcohol with meals- mostly from red wine; eating fish, poultry or tree nuts (like walnuts or cashews) weekly; and limiting eating red meat to about twice a month.

It's the antioxidant and anti-inflammatory effects this creates health benefits.

Foods that Burn Fat

Given the time of year where every living thing, dogs included, are on diets here are some ways to eat and burn fat at the same time.

--Include protein at every meal and during snacks. One holistic physician I know eats 2 eggs ( yolk and all) for breakfast every morning. (And I admit I feed my dog part my of my morning omelette.)

--Keeping with the breakfast theme, it is also a good idea to include muesli and peaches, for example. These have been show to help burn more fat during a subsequent workout than eating high-glycemic-index meal (like waffles).

--Green tea -- some studies have shown that drinking five cups of 5 ounces each a day helps. While that seems a lot some people use supplements.

--For snacks have almonds, cherries, yogurt, grapefruit, whole grains.

--Spicy foods have also been shown to melt fat.

And because I'm such a fan of vitamins, both Vitamin C and D help. Suggested amounts are 400-500 mg of C and 800 mg of D.

For other tips on foods and ways to burn fat see the article on Health.com

Brain Building Foods

Everyone, but you, knows which foods you should be eating to increase intelligence, right? Well here is a list from Dr. Barry Sears so that you too will be in the know.



Avocados

Bananas
Beef, lean
Brewer's yeast
Broccoli
Brown rice
Brussel sprouts

Cantaloupe
Cheese
Chicken
Collard greens

Eggs

Flaxseed oil

Legumes

Milk

Oatmeal
Oranges

Peanut butter
Peas
Potatoes

Romaine lettuce

Salmon
Soybeans
Spinach

Tuna

Turkey

Wheat germ

Yogurt

What Foods to Eat at What Age

I thought this was so funny. Not only are we all striving to make sure we eat the right foods, but now Health.com comes says that we should eat according to our age.

Although it does make sense as our bodies change, it's just somehow odd to face the reality of assigning ourselves an age. I still think I'm 21.

So here are some excerpts from that list:

20s
The focus here is on building bone mass. Women need 1000 mg of calcium daily.

Food choices:
-1 cup plain nonfat yogurt (452mg)
-1 cup calcium-fortified soy milk (368mg)
-1 orange juice (267mg--347mg)
-1 cup fat-free milk (306mg
-1 ounce cheddar cheese (205mg)

30s
Seems concentrating on your heart is key. Requirement of omega-3 fatty acids 0.5g to 1g a day is necessary.

Food choices:
-3 ounces salmon (1g--2g)
-3 ounces flounder (0.5g)
-3 ounces halibut (0.5g--1 g)
-3 ounces shrimp (0.30g)
-3 ounces canned light tuna (0.20g--0.25g)

40s
Watching blood pressure is essential. (Can't have something to do with the fact that most of us are dealing with teenager children at this age, can it?)

Potassium can lower BP levels and can help lessen bone loss.
Daily requirement is 4,700mg.

Food Sources:
-1 medium sweet potato (694mg)
-1 medium potato (610mg)
-1 medium banana (422mg)
-3 ounces pork tenderloin (382mg)
-1 cup fat-free milk (382mg)
-1/2 cup cooked lentils (365mg)

50s
This is the age we should start trying to fend off disease, according to Health.com. (I would counter that preventative methods of eating right, exercising and reducing stress beginning in your 20s is the best way to fend off disease.)

Vitamin D is the key to healthy cells and has been shown to lower the risk of cancer. Daily requirement is 400IU.

Food Sources:
-3 ounces canned light tuna (154IU
-1 cup D-fortified milk or juice (100IU
-1 egg (25IU)
-Most basic multivitamins contain 400IU -- or take a D supplement of 1,000IU a day

And here is an odd twist to the article, it doesn't have any information about the 60s or 70s. Not sure what they are trying to say.. or maybe they are just gearing the articles to their readers.

It's Healthy Only if It's Organic

While we know we should be buying organic fruit and vegetables, we don't always do it. So if you have to pick and choose which to buy organic use this list created by Environmental Working Group.


"You can reduce your exposure to pesticides by up to 80% by buying the organic version of the Dirty Dozen,"said Amy Rosenthal of the group.


Celery

Peaches

Strawberries

Apples

Domestic blueberries

Nectarines

Sweet bell peppers

Spinach, kale and collard greens

Cherries

Potatoes

Imported grapes