How Much Protein Do I Need?

What is protein? How much protein do we need? Is it possible to eat too much protein? These are important questions for people who want to lead a healthy lifestyle. Protein is a very important part of our diet and can benefit us greatly if we get the right amounts.

What is protein?Protein is one of the basic building blocks of the human body, making up about 16 percent of our total body weight. Muscle, hair, skin, and connective tissue are mainly made up of protein. However, protein plays a major role in all our cells and most fluids in our bodies.

Also many of our body’s important chemicals such as hormones, enzymes and neurotransmitters and even our DNA, are at least partially made up of protein. Although our bodies are good at “recycling” protein, we use up protein constantly, so it is important to replace it daily.

Proteins are made up of smaller units called amino acids. Our bodies cannot produce nine of the amino acids, so it is essential to include all these amino acids in our diets. Animal proteins such as meat, eggs, and dairy products all have amino acids, and many plants have some of them. Proteins from corn, grains, beans and vegetables tend to be of lower quality. That is why vegetarians or vegans need to get their protein from a variety of sources.

How much protein do we need?
The standard method used by nutritionists to estimate our minimum daily protein requirement is to multiply the body weight in kilograms by .8 or weight in pounds by .37. This is the number of grams of protein that should be the daily minimum. According to this method, someone weighing 150 lbs. should eat 55 grams of protein per day, a 200-pound person should get 74 grams, and a 250-pound person should eat 92grams.

Is it ok to eat more protein than recommended? In a review of the research, the National Academy of Sciences reported that the only known danger from high-protein diets is for individuals with kidney disease. After careful study, they recommend that 10 percent to 35 percent of daily calories come from protein. They point out that increased protein could be helpful in treating obesity. There is also accumulating evidence that extra protein may help prevent osteoporosis.
In conclusion, protein is an essential part of your diet and consuming the right amounts can help increase energy, weight loss and possibly osteoporosis. Come find out more about eating healthy at my next Transition overviews: August 23rd, at 7pm at River Valley Church and August 31st at Liberty Christian Church. Please RSVP.

What’s Holding You Back From a Healthier Lifestyle?

There are many people who desperately want to lead a healthier lifestyle but are not sure how to get started or are afraid to try because they have failed before. They have tried several different diets, or they keep trying to do the same one, only to end up with the same results and are now even more discouraged. This is usually when they give up and figure their lot in life is to be overweight, and unhealthy.
So what is holding them back from seeking help and moving forward? Here are some of the reasons or excuses I have heard from people:
• I don’t think I can do it
• It’s too hard
• I can’t afford it
• I don’t feel like it
• I don’t have the time

We often do things based on feelings. If we don’t “feel” like it, we don’t do it, even when we know it’s healthier. If we can learn to focus on the consequences verses rewards of not doing something or doing something, then we are more apt to follow through. For example, I don’t always feel like exercising, but I know it’s good for me and I will feel much better afterwards. This motivates me to exercise again, and I now love to do it!

Many times we defeat ourselves before we even get started. We’ve already convinced ourselves we can’t do it so we don’t even try. Setting our mind is one of the most beneficial things you can do. To set your mind is to determine decisively what you will think, what you believe and what you will or will not do. Determine that you will become healthier no matter what it takes and don’t give up!

I have seen many of my clients succeed when they at first lacked the confidence to even try. Once they started they got more and more confidence, while getting encouragement and support from the group and coach, which lead to their success. This wouldn’t have happened if they wouldn’t have taken that step of faith.
I encourage you to take a step of faith and come to my next Transitions overview on August 23rd at River Valley Church in Martinsville. With faith nothing is impossible!