Can Protein Supplements Aid in Weight Loss?
In the struggle to lose weight and gain a fit, sculpted body, have you considered turning to protein as an ally?
Essential to any animal’s diet, proteins and their component amino acids play a role in virtually every cellular process. Most importantly to those trying to maintain good health and lose extra fat, proteins are the literal ‘building blocks’ of muscle. Without them, no muscle growth would even be possible.
During weight loss, a quality protein will help keep your muscles from degrading and disappearing along with the fat, allowing them to grow when it seems like everything else is shrinking.
After a punishing workout, having ample protein in your system will prevent a reaction called muscle catabolism. This is when the muscle cells that have been damaged by your workout repair themselves by stealing nutrients from their healthy neighbors. This process will work against your efforts to build a lean, muscular physique, since your muscles will be basically cannibalizing themselves!
Protein also works to support your overall health in more subtle ways. It can help bolster your immune function, break down cholesterol, and deliver nitrogen, an essential element in your body development and DNA synthesis. There’s evidence, too, that it plays a role in boosting your metabolism, which is good news for those trying to burn up their fat reserves.
Many athletes the world over, pro and novice alike, have added protein supplements to their diets. This is due to the fact that most dietary sources of protein (meat, dairy, certain vegetables and grains) come with unwanted add-ons like trans fat and bad cholesterol. A quality protein supplement will deliver the health-supporting protein you need (usually derived from dairy sources), without any of these add-ons. And be sure to check the label—the highest quality supplements often come with an impressive array of vitamins and minerals, as well.
The powdered versions of protein supplements are probably the most widespread and the most versatile. They come flavored or unflavored, and can be used to add a protein punch to virtually anything—pancakes, cookies, muffins, smoothies, soups, you name it!
Eating more high-quality protein and less sugar can also help reduce blood pressure. Though managing high blood pressure will never be a matter of simply swapping out items in your diet, it’s generally agreed that your consumption of carbs can have a direct effect on your blood sugar. Supplementing out some of the flour and sugar in your baking recipes for a protein powder instead can help you take steps towards better overall health.
There are hundreds of sites and blogs online with recipes that include protein powders. With a bit of research you’ll find a brand of supplement that suits you, and then you can start raking in the health benefits!
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The Nutrient Rich Avocado
Avocados are delicious and filling. Whether eaten plain or used in a guacomole dip, they have a rich creamy texture that is, undoubtedly, appealing. Avocados are not necessarily a low calorie food. One half of an average avocado contains approximately 125 calories.
One cup of pureed avocado contains 384 calories and 297 of those calories is from fat. That fact sounds unhealthy but it is not. Avocados have zero cholesterol. A one cup serving of pureed avocado provides 63 % or 16 g. of dietary fiber. It also provides 5 g. of protein, 7% of the RDA for vitamin A, 34% for vitamin C, 3% for calcium and 8% of iron.
Avocados, ounce for ounce, are a very nutrient rich food. The calories in an avocado contribute nearly 20 vitamins and minerals and healthy plant compounds to your nutritional intake. While avocados seemingly have a high fat content, 75% of the fat is unsaturated. Avocados contain the good kind of fat.
Avocados also contain lutein which is a carotenoid that may help to maintain eye health as we age. Another bonus to selecting avocados as part of a healthy diet is that they naturally have a low sugar content. A one ounce serving of an avocado has less than 1 g. of sugar.
Avocados can help individuals stay within the Heart Association’s recommendations of limiting sodium and eating 4 1/ 2 cups of fruits and vegetables per day. Also, avocados can help you to concentrate on monounsaturated fats.
Avocados are sodium, cholesterol and trans fat free. Monounsaturated fats can help to lower bad cholesterol levels. For people trying to maintain healthy eating habits, avocados can be used to substitute for butter or mayonnaise on sandwiches. The creamy texture can add moisture and flavor to sandwiches and be a healthy addition with zero cholesterol.
For dips, the use of avocados in place of the more fattening, cholesterol laden choices such as sour cream or cheese bases, can reduce your cholesterol intake dramatically. Avocados are a good choice for anyone who needs to address weight management, diabetes control or cholesterol control.
Avocados can be an excellent choice for baby foods. Because of it’s creamy texture and mild taste, it could be one of baby’s first fruits to enjoy. In addition to this use, avocados can be used in salads and recipes with chicken and guacomole.
When choosing an avocado at the market, look for a ripe one. A ripe, ready to eat avocado will yield to gentle pressure, but will not feel mushy. Make sure you only gently squeeze the avocado since the avocado may bruise if you apply too much pressure.
If you pick a ripe avocado, you will need to eat it in a day or two. You can select a firm green avocado if you want one to eat in about 5 days. Just store the firm avocado at room temperature. If you need to slow the ripening, store your avocado in the refrigerator.
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