Protein is essential for normal body functioning and crucial to help build and repair muscle tissue after strenuous workout sessions. Protein is defined as organic compounds made of amino acids that are arranged in a linear chain, typically found in meat, fish, nuts, eggs, dairy products, legumes, and protein supplements. They are considered to be the building blocks for your muscles and immune system. Protein can also be used as a form of fuel to provide the body with energy if you are not getting enough fat or carbohydrates, which are the primary energy sources.
The recommended daily value (DV) of protein based on a 2,000 calorie diet is 50 grams. For those who exercise frequently, it is recommended to get .8 to 1.2 grams of protein per kilogram of body weight. For instance, a 200 pound (90.9 kilogram) male is recommended to intake 72 to 108 grams of protein per day. If you don’t get enough protein in your diet, your immune system may become weakened, you can lose muscle mass, experience growth failure, and even weaken the heart and respiratory system. So, please make sure you are getting enough protein in your daily diet.
Endurance athletes, especially runners, are no strangers to digestional cramping: that feeling during a good run or cardio session that has you sprinting towards the bathroom instead of the finish line.
Cramping and discomfort are extremely common among athletes and runners and have been known to hinder, slow, and some times even prevent performance. Unfortunately, there is no exact known cause for this discomfort. Several researches believe that the cause of the pain is the continuous shaking and jostling of the internal organs during an extended workout, often make worse by when and what is consumed as a pre-exercise meal or snack.
A recent study reported that drinking fruit drinks or drinks high in sugar, eating dairy, high-fiber foods, and carbohydrates just before or during exercise initiates the pain. A few ways to help reduce the risk of digestional cramping is to warm up before exercise and to avoid eating large meals before your exercise session. The more food and liquid you have moving around in your system, the better the chance your bowels are going to object.
The 17 Day Diet seems to be all the rage these days. Created by Dr. Mike Moreno, the diet was recently featured on The Doctors and the Dr. Phil Show. To go along with this “17” craze, we’re featuring a list of 17 healthy carbs that you should be eating for overall health. With so many healthy options, you’ll never fall into a food rut again!
1. Oatmeal. It may seem boring, but oatmeal is such a delicious and filling breakfast choice. With lots of fiber, five grams of protein, 27 grams of carbs, three grams of fat and only 150 calories, you get a lot of nutritional bang for your bite!
2. Barley. Also high in fiber, barley is great in soups, as a whole-grain side or even as a healthy rice replacement in risotto!
It’s important for everyone to get enough calcium, but women are especially at risk for calcium deficiency, which can lead to osteoporosis and decrease bone health later in life. Even though there is calcium in many of our favorite foods, it can still be difficult to meet the recommended daily allowance for the important mineral.
Dairy products provide calcium, but people with dairy allergies, lactose intolerance and vegans need to look to other food sources to fill their calcium needs. Foods high in calcium include: almonds, broccoli, spinach, cooked kale, canned salmon with the bones, sardines and tofu.
With the thousands and thousands of individuals suffering with food allergies, it can be hard to navigate menus or even find a restaurant where you can safely eat. I remember when I first learned that I had to avoid wheat, dairy and eggs. I was convinced I would never eat out again and avoided dinner parties with friends and family, not knowing what I would be able to eat. Many years have passed since that diagnosis and I have learned how to navigate foods to ensure I eat yummy, wholesome foods without feeling like I’m missing out. (more…)
In what may end up being the largest of its kind, a new study has found that food allergies are among the most common medical conditions in the U.S. Even worse, the problem seems to be growing.
The newly released study found that nearly three percent of Americans – about 7.5 million people – have a potentially life-threatening allergy to dairy, eggs, shellfish, and the most common allergen: peanuts. About 1.5 percent in the study tested highly positive for the antibodies, which are proteins made when faced with what the body sees as an allergen. Next up was shrimp, at one percent of the people in the study. (more…)
Got milk? What about chocolate soy milk? Or vanilla almond milk?
I love almond milk, and while I’ve been a devotee of Blue Diamond’s unsweetened vanilla almond milk, Whole Foods’ new refrigerated line of soy and almond milks are giving my usual stand-by some stealth competition.
Made from flavorful American-grown organic almonds, the new 365 Organic Everyday Value Almond milk is the first-ever private label organic refrigerated almond milk. (There is also a shelf-stable version, if you prefer.) Naturally free of saturated fat and cholesterol, Whole Foods Market’s Almond milk contains as much calcium and Vitamin D as dairy milk and is an excellent source of Vitamin E. The new line boasts a fresh, rich taste that comes in Original, Vanilla and Unsweetened flavors. (more…)
I love cottage cheese. It’s one of those Super Foods that’s always in my fridge. Eaten plain, mixed with fresh fruit, combined with salsa, swirled with honey or fruit preserves, or added to pancake batter, I swear by the versatility and nutritional power of this amazing dairy source.
As a self-proclaimed cottage cheese connoisseur, I have tested numerous varieties, usually opting for the low-fat version. Last year, I was visiting the East Coast and came across Friendship Dairies’ Whipped Cottage Cheese. Curious, I bought a container. And upon my first bite, I knew I was breaking new ground in my relationship with this curdled protein powerhouse. (more…)
This article is brought to you by our Biggest Loser newsletter sponsors – The Biggest Loser Resort at Fitness Ridge. Guest Blogger Emily Fonnesbeck RD,CD is the Registered Dietitian for the Biggest Loser Resort.
If you have visited the spa, you know that we don’t serve cow’s milk. Instead, we use alternatives such as rice milk, almond milk and soy milk. I get a lot of questions about the difference between these milks such as protein and sugar content, the benefits of each and which would be the best choice. They are all very different, with their own pros and cons. The key is to find which is best for YOU. (more…)
For those of you who are a fan of Oprah, I certainly was intrigued by a recipe featured by famous chef Rachael Ray, termed “You won’t be single for long” vodka cream sauce. Not only because of the famous chef association but the title of the dish as well. With Valentine’s Day tomorrow I wanted to bring this recipe to the attention of all our readers. Whether you are single or attached this recipe is for you and I provide my own spin on it to allow eaters of dairy and non-dairy to indulge.
Of course my first thought as a person that has a food allergy to cow’s mik was, “cream, that’s not something I’m going to be able to try.” Most times when I see “cream sauce” on menus I go running for the hills. But I am also not the type to give up that easily, so I ventured to Oprah.com to review the recipe details, which can be found here: You won’t be single for long vodka cream sauce.
Listed within the ingredients: ½ cup of heavy cream and 1 tablespoon butter. I immediately went to my fridge and started looking through all the staples I keep on hand for myself so I don’t have to feel deprived that I can’t always enjoy the same goodies that others can. One of my favorite alternatives for butter is a product called Earth Balance buttery spread; I saw Alicia Silverstone using it as well during a segment talking about her diet – the Kind Diet. It has the same consistency as butter with a very mild taste; I use it for all my cooking needs. (more…)