Healthy and Happy Hormones

Why should you try to get some protein at almost every meal? Here are 3 key reasons…

1) Metabolism (your lean machine). 

Protein helps maintain muscle, which boosts your metabolism. Plus, According to a recent study (Soenen, S., et al, 2010), "Protein promotes the release of fat from fat cells into the blood, where it is burned during [activity]." Protein gets you lean.

2) Craving crusher. 

Protein at a meal has been shown to keep you satisfied longer by minimizing blood sugar fluctuation. You keep that full feeling longer.

3) Bone strength. 

According to Michael Rothman, M.D., assistant professor of medicine at the University of Colorado, "Research suggests that people on higher-protein diets may build back bone, possibly due to the anabolic action of protein on bone mass."

So how much protein do you need? 

• Ideal weight in pounds divided by 2.2 = Your ideal weight in kilograms
• Ideal weight in kilograms times 1.5 = Daily protein goal (in grams)

If 160 pounds is your ideal weight, kilo weight would be 72.72; then 72.72 x 1.5 = 109 grams of protein minimum a day.

We go for a bit more because the older you get, the harder it is to assimilate protein. Plus, we tend to be working out a lot.

Most of us don't get enough protein and take in way too many processed carbs.

So how do you get more protein?  Here are a few ways …

1) Go nuts. 

A small handful of nuts with a meal can add essential amino acids (the building blocks of protein) to any meal. Plus, new research shows that eating nuts three times a week significantly cuts the risk of cancer and heart disease.

2) Cottage cheese. 

Cottage cheese has got that great calcium and protein in it--and you can dress it up. Try it with fruit or even alone right out of the carton. Great as an evening snack when the munchies strike, or easy for lunch. About 20 grams of protein.

3) Greek yogurt. 

Be sure it's Greek for high protein and avoid the flavorings that usually include sugar. You can put nuts in it and/or stir in natural raw cocoa powder for a serious anti oxidants kick. It's similar in calcium and protein to cottage cheese, 15 to 20 grams per serving.

4) Protein powder. 

The most convenient way to get more protein is two scoops of whey-casein protein powder in water (24 grams of quality protein). 

QUICK TIP: 

When you go out to eat, have a scoop of protein powder in water BEFORE you leave the house to reduce your appetite. You then don't eat as much at a restaurant or dinner party because protein curbs hunger.

5) Eggs!

We can't get enough of eggs and try to have two a day.

So more protein will help you get lean--with loads of anti-aging benefits too. It's good stuff--be sure you get enough.