Protein: Your Secret Weight-Loss Weapon

Protein: Your Secret Weight-Loss Weapon

A high protein diet is your key to healthy weight loss.

Some Facts:

1. You’d think that if the low-carb diet craze taught us anything, it's the importance of protein. But even if you haven't eaten a hamburger bun since the late '90s, it doesn't necessarily mean you're getting enough of what typically goes between the bread.
2. Many people perceive foods that are rich in protein as being high in calories or fattening. Many know that most proteins will cost you a few more calories than fruits and veggies will.
3. What’s more, protein isn't as portable as other foods. The best sources—wild caught fatty fish, Grass fed meat, grass fed dairy, organic beans—aren't as quick or convenient as most carbs or even fruits and veggies. Traditional protein sources aren't usually grabbed and go, they are often fried or unhealthy when out and about.

4. The fact is that a growing number of nutritionists believe that the current dietary guidelines for this mighty macro-nutrient are way too low.
5. A recent study found that a diet in which roughly a quarter of the calories (about 60 percent more than the recommended 10 to 15 percent) come from lean protein sources reduced blood pressure, LDL ("bad") cholesterol levels, and triglycerides better than a traditional higher-carb diet. Other research finds that diets rich in protein can help prevent obesity, osteoporosis, and diabetes.
The Power of Protein
The moment it leaves your fork, protein starts withering your waistline. High-protein foods take more work to digest, metabolize, and use, which means you burn more calories processing them. They also take longer to leave your stomach, so you feel full sooner and for a longer amount of time. The cumulative effect has obvious benefits for anyone who is watching her weight.
Dieters who increased their protein intake to 30 percent of their diet ate nearly 450 fewer calories a day and lost about 11 pounds over the 12-week study without employing any other dietary measures.
And if, like most successful dieters, you're burning calories as well as counting them, protein is doubly essential for making sure you lose fat, not muscle. Your body uses the amino acids in protein to build lean muscle, which not only makes you stronger and more toned but also burns calories even when you're not active—unlike lazy fat. Ultimately, this keeps your metabolism humming along at high speed so you can burn off the occasional cookie, no problem.
Pump It Up
Experts strongly suggest consuming between 0.5 grams and 1.0 grams of protein per pound of your body weight. That's 70 grams to 140 grams a day for a 140-pound woman. Skew on the high end if you're very active, and on the low end if you're trying to lose weight. If both apply, shoot for an amount somewhere in the middle—around 130 grams.
Even more important: Aim to get at least 30 of those grams at breakfast. After fasting all night, your body is running on empty and may start drawing on muscle tissue for fuel if you don't replenish its protein stores first thing in the a.m. Plus, studies have found that protein-rich breakfasts can help regulate your appetite all day.
But not all proteins are created equal! While nuts, whole grains, and veggies technically count, they don't contain all nine of the amino acids your body needs in order to build lean muscle. Those that do—known as complete proteins—are typically found in animal products. Your best flat-belly bets are pasture raised skinless  white chicken or turkey, wild caught seafood, low-fat grass fed dairy, wild boar tenderloin, and lean grass fed beef. All of these foods have just one to three grams of fat per 50-calorie serving.
Vegetarians need to be a little more creative. Because they have remove meat from their diet they need to eat complete proteins such as tofu, hemp seed, buckwheat, and quinoa. The beauty of protein is that with so many tasty options, getting your daily dose is a simple pleasure. 

New information on Protein and weight loss is available on other websites. I make no claims that this information is the most up to date. Please do further research for yourself.

5 ways to enjoy Quinoa

5 ways to enjoy quinoa

Ever wonder how to use this magnificent grain?

Here are 5 scrumptious ways to delight in quinoa.

 Quinoa is a nutritious, gluten-free, pseudo-grain that is delicious. It’s also high in protein. It comes in several different colors — white, red and black — but the most common form is white. Always look for organic and NON-GMO labeling.

When I was first introduced to a new food I wondered what do I do with it? I looked on the internet and did a bunch of research.  Finding it to be very nutritious I had to try it. Here are a few recipes that not only taste great but are good for you. I’d love fellow quinoa lovers to share their ideas and recipes as well!

1. Basic quinoa: First, how to make a good basic quinoa is important. You wash the coating off the quinoa because it is bitter. Soaking it for a period helps with removing the bitterness from quinoa.

Basic Quinoa (Soaked)

2 cups of quinoa
2 cups of warm filtered water
2 tablespoons of yogurt, or whey, or  raw apple cider (live culture or acidic property)

2 cups of filtered water
1 teaspoon unrefined salt

1. In a glass or non-reactive bowl, place the quinoa, first two cups of warm filtered water and 2 tablespoons of the live cultured, acidic addition. Cover and place in a warm place for 12-24 hours. 

2.When you are ready to cook the quinoa, strain the quinoa in a fine sieve and rinse well, making sure the water runs clear.  thoroughly rinse, otherwise it can be bitter.

 Add to a medium pot with the last two cups of water and salt. Bring to a boil, turn down to low, cover, and cook for about 12-15 minutes. Let cool for 5 minutes. Serve.

I enjoy quinoa with a dab of pastured, organic butter, and sometimes soy sauce too. It’s delicious just like that. You can also serve it instead of rice with a stir-fry.

2. IN SOUPS: Quinoa is excellent in soups. It adds a lot of flavor. Substitute quinoa instead for a tasty treat. Quinoa and chicken have a real affinity for each other. 

 Chicken and Quinoa

1 cup quinoa (soaked overnight in water, than drained and rinsed in a strainer. If you don’t soak your grains still rinse to remove a bitter substance from the grain)
2 cups of organic chicken broth
1/2-3/4 cup of white wine (amount depending on your taste and wine used)
2 cups of water
2 teaspoons dried thyme
1 teaspoon of salt
4-6 carrots, peeled and cubed
3 celery, sliced
1 onion, minced
2 chicken breasts or thighs
3 Tablespoons of butter (opt, for added richness and flavor)

Throw all the ingredients in a pot, cook for 4 hours. Shred the chicken when done, and stir into the stew and you are done! How simple is that?

3.  IN COLD SALADS: Quinoa is delightful hot, it’s also delicious cold. I love it in salads. Any that is leftover sprinkle it generously over your green salad the next day. If you wanted a cold quinoa salad, I really love it with Mexican flavors.

  

Mexican Quinoa Salad

1/2 cup of olive oil
1/4 cup of apple cider vinegar
1 teaspoon cumin
2-3 garlic cloves, peeled and finely minced or put through the garlic press.
1 teaspoon sea salt

half a bunch of cilantro, washed and finely minced.
5 cups of cooked quinoa (I used red, but white would be very nice too)
Corn cut off of 2 corn on the cobs,
1 bunch of spinach

1-Mix the olive oil, apple cider vinegar, cumin, garlic and salt together in a small jar.

2- Place the cooked quinoa in a large bowl.

2-Wash the spinach and cut the steams off.  Steam with a lid and about 1/4 cup of water. Steam until the spinach is wilted.  Remove from heat and drain. Run under cold water to stop the cooking process. Squeeze out any extra liquid from the spinach leaves and chop into small pieces with a knife and add to the bowl with quinoa.

3- Add olive oil to the pan , and heat until hot. Add the corn,  cook until the kernels are just cooked. Add to quinoa.

4- Add chopped cilantro,  stir to combine. Lightly toss with dressing to coast everything,  When ready to serve, toss with some more dressing and salt to taste. Enjoy!

4. AS A STUFFING: Like rice, quinoa can be used to make delicious stuffing. You could certainly use it to stuff a roasted chicken or turkey, but you can also make a stuffing side dish that’s equally delicious.

     

5. QUINOA CAKES OR PATTIES: You can form quinoa into patties and pan-fry them or bake them in the oven..

Baked Quinoa Patties

2 1/2 cups cooked quinoa, at room temperature*
5 large eggs, lightly beaten
1/2 teaspoon fine-grain sea salt
1/3 cup finely chopped fresh chives
1/3 cup finely chopped fresh dill
1 cup finely chopped kale
1 yellow or white onion, finely chopped
3 cloves garlic, finely chopped
1 teaspoon (toasted) cumin
1 teaspoons baking powder
1 cup GLUTEN FREE bread crumbs, plus more if needed
water or a bit of flour, if needed
1/3 cup crumbled feta
1 tablespoon extra-virgin olive oil or clarified butter
Preheat oven to 400F / 200C.
Combine the quinoa, eggs, and salt in a medium bowl. Stir in the chives, dill, kale, onion, garlic, and cumin. Stir well.
Add the baking powder and bread crumbs, stir, and let sit for a few minutes so the crumbs can absorb some of the moisture
Gently stir in the feta.
At this point, you should have a mixture you can easily form into twelve 1-inch thick patties. go with the very moist side because it makes for a not-overly-dry patty, you can always add more bread crumbs, a bit at a time, to firm up the mixture, if need be. If too dry, a bit more beaten egg or water can be used to moisten the mixture. Oil a baking sheet, and arrange the patties. Bake patties for 20 minutes, or until the bottoms are brown. Flip and bake for another 5 minutes.
Enjoy hot, or allow too cool to room temperature on a cooling rack.
**This can be done in a skillet. - Heat the oil in a large, heavy skillet over medium-low heat, add 6 patties, if they'll fit with some room between each, cover, and cook for 7 to 10 minutes, until the bottoms are deeply browned. Turn up the heat if there is no browning after 10 minutes and continue to cook until the patties are browned. Carefully flip the patties with a spatula and cook the second sides for 7 minutes, or until golden. Remove from the skillet and cool on a wire rack while you cook the remaining patties.

Add your recipe in the comment area. What ways do you like to use quinoa?

10 foods that fight spring allergies

10 foods that fight spring allergies

Work vitamin C-rich foods (like citrus and broccoli) into your diet and turn to stinging nettle as a potent natural form of allergy relief.

Thanks to climate change, every allergy season is the worst allergy season ever. Warmer temperatures have led to earlier springs and longer allergy seasons, while higher levels of carbon dioxide in the atmosphere have led to more potent and allergenic pollen.

The good news is that natural allergy relief is within an arm's reach of your refrigerator: Foods rich in vitamin C and folic acid help reduce the inflammation associated with allergic reactions, and studies are finding that some herbs are just as effective as expensive drugs.

Grab your grocery cart and stock your produce bin with these 10 natural allergy remedies:

1. Broccoli

This precious piece of produce serves two purposes in annihilating your allergy symptoms. It's high in allergy-relieving vitamin C and it's a member of the crucifer family, plants that have been shown to clear out blocked-up sinuses. Researchers have found about 500 milligrams (mg) of Vitamin C a day can ease allergy symptoms, and just one cup of raw broccoli packs about 80 mg.

2. Citrus fruits

To hit that 500-milligram vitamin C level from whole food sources, you can also turn to oranges, grapefruit, lemons, and limes. A large orange contains nearly 100 mg of C, while half of a large grapefruit contains about 60 mg.

3. Kale

Don't just admire kale as a garnish. Eat it! This superfood packs a one-two punch against allergies; like broccoli, it's a member of the crucifer family, but it's also rich in the carotenoid department, pigments believed to aid in fighting allergy symptoms.

4. Collard greens

Are you highjacked by hay fever? Put collard greens on the menu for the same reason as kale. Their phytochemical content, mainly, carotenoids, eases allergy issues. To increase the amount of carotenoids your body absorbs, eat the veggie with some sort of fat source. One good for you idea? Lightly cook it in olive oil.

5. Stinging nettle

You can't discuss natural allergy remedies without hailing stinging nettle. It helps stifle inflammation that occurs when you're experiencing allergy symptoms. Stinging nettle contains histamine, the chemical your body produces during an allergic reaction, so it helps you acquire tolerance. Look for 500-mg freeze-dried nettle capsules in your natural health store, and take three times a day. That's the best form for allergy relief; it won't sting because it's freeze-dried. Long-term use of the herb is not recommended, since it can deplete your potassium stores.

6. Elderberries

Immune-strengthening elderberries are often hailed as a natural flu treatment, but the berries serve a purpose in natural allergy relief, too. Try elderberry wine, juice, or jam to tap the fruit's beneficial flavonoids that reduce inflammation.

7. Onions and garlic

Quercetin is another secret weapon that helps fight allergies by acting like an antihistamine. Onions and garlic are packed with quercetin, as are apples. (If you go with eating apples, just make sure they don't stimulate oral allergy syndrome.)

8. Parsley

Parsley is carminative, which means that it increases the amount of oxygen and blood to the digestive tract. Parsley does inhibit the histamines that trigger allergies so may help treat sinus infection and congestion.  

9. Green Tea

Allergy sufferers may want to add green tea to their sniffle-fighting arsenal. New evidence suggests that drinking the popular brew may provide some relief. The compound, methylated epigallocatechin gallate (EGCG)is found in green tea that, in laboratory tests, blocks a key cell receptor involved in producing an allergic response. This compound is found in higher concentrations in green tea, the least processed of teas, than in black and oolong varieties.

10. Anti-allergy soup!

There's nothing like a warm bowl of soup when you're feeling sick, and while this usually pertains to chicken soup for the flu, an expert on herbs developed this soup to naturally battle allergies. Drinking a organic bone broth daily will counter must allergies.

Quick bone broth Soup

Add a variety of grass fed animal bones to a pot cover with water and add apple cider vinegar and bring to a boil. Skim off foam and add an onion (with skin) and a clove of garlic. Add half a cup chopped leaves and diced taproots of evening primrose. Bring back up to a boil . After boiling for about 5 minutes, add a cup of nettle leaves and a cup of diced celery stalks,carrots and a few bay leaves. Boil gently for another 3 to 10 minutes. Before eating, remove the onion skins and all the other ingredients. Eat the soup it's while still warm. Season with wine vinegar, black pepper, hot pepper, turmeric.

New information on foods and allergies is available on other websites. I make no claims that this information is the most up to date. Please do further research for yourself.