Protein 101
By focusing on protein-rich foods, you can savor festive flavors while staying energized and balanced without the typical carb overload.
Here are some key reasons why eating enough protein is essential for overall health:
Blood Sugar Balance:
Protein slows glucose absorption, preventing blood sugar spikes and crashes. This helps sustain energy levels and reduce cravings for sugary or high-carb foods.
Muscle Mass:
Protein provides amino acids, the building blocks for muscle growth and repair. Muscle bolsters immunity, improves insulin signaling and drives metabolism.
Satiety:
Protein helps you feel full longer, helping control cravings and curb overeating.
Brain Balance:
Proteins provide amino acids, essential building blocks for neurotransmitters such as serotonin and dopamine that help regulate mood, focus and sleep.
Weight Management:
Protein has a higher thermic effect than fats or carbs, meaning it requires more energy to digest. This supports a higher metabolic rate and healthier weight.
Skin, Hair, and Nails:
Protein is necessary for the production of collagen and keratin, which are vital for healthy skin, hair, and nails.
Hormone Production:
Many hormones are synthesized from or require amino acids for their production.
Ensuring sufficient protein intake can support many aspects of your health, from energy levels to mental clarity, making it especially valuable during the busy holiday season.
As a general rule, Caitlin Pfeil, our Certified Holistic Health Coach advises patients to aim for 1 gram of protein per pound of body weight per day. (ex: 150g for 150 lbs of weight). Start with ~30g per meal for 90-100g per day and work your way up.
Recommendations differ based on goals, body composition, activity level, etc.
While whole-food meals are ideal, protein smoothies offer a quick, balanced option when time is tight. Here's how to build a smoothie that feels like a full meal:
Berries: low-glycemic, high antioxidant carbs
Vegetables: fibrous, nutrient dense carbs such as spinach, avocado, zucchini, broccoli stalks & greens blend seamlessly w/o changing flavor
Essential Fats: Flax powder, chia seeds, nut butter and/or flavored liquid fish oil
Mixer: Water and/or nut milk
Protein powder