The Power of Protein

The Power of Protein

Protein is a key nutrient for our physical and mental health. The 22 amino acids are typically known as the building blocks of life. All major organs, including the skin, are composed of and maintained by these building blocks. But protein also is used to make enzymes and hormones, and to help blood carry oxygen throughout the body. Protein isn’t just a nutrient, but a macronutrient, and as such, we need much more of it.

The typical American diet is carb-based. We eat lots of refined flours and grains, lots of sugars, and some fruits and vegetables. Protein is supposed to make up between 10-35% of our daily calories. The exact number, or protein factor, differs for each person based on height and body weight. Men typically need more protein than women.

Protein is taken up very quickly by the digestive system. It satisfies hunger. It maintains muscle mass, resulting in a higher resting metabolic rate, allowing you to burn more calories at rest, even while you sleep. Protein helps normalize blood sugar and insulin levels, so you don’t get that sugar crash or those afternoon slumps.

Getting more protein in your diet is easy. In fact, here are seven ways to add protein to the meals and snacks you eat every day.

First, protein powder can be added to shakes, yogurt, or baked into muffins or bread.

Second, eggs are a great source of protein. Each egg usually has 7 grams of protein. In some countries, eggs are the primary source of protein. Eggs can be cooked in a variety of ways, and added to other foods.


Third, cottage cheese is a great source of protein. You choose whether you’d prefer low-fat or regular depending on your goals. I love cottage cheese sprinkled with cinnamon if I’m in a mood for something slightly sweet, or pepper if I prefer something savory.

Milk and soy milk are both good sources of protein. It’s easy to cook with milk, even if you don’t drink it. Milk is easily added to sauces and gravies, soups, or added to hot cereals.

Beans are an excellent protein source, and can be cooked in so many ways, it’s actually dizzying. Beans can be mashed and made into a dip like hummus, or used to thicken soups or sauces. They can be added to most savory dishes and even sweet ones. One of my favorite treats when I visit my local sushi restaurant is red bean ice cream.

Tofu comes in a variety of textures, from silky to firm. The silky tofu can be mashed and blended into smoothies or sauces. The firm tofu can be stir-fried of pan-fried and used to augment or replace chicken or beef in a recipe.

Plain, non-fat yogurt is so versatile. You can use it to add tanginess to a sauce or smoothie. You can use it to add richness to a soup or a gravy. You can add your own fruits and honey to make a healthier flavored yogurt with fewer additives.

Protein is a critical macronutrient. Use your creativity to come up with other ways of adding it to your diet. But be selective, and choose the right sources for you. Do you know how much protein your body needs each day? Visit www.3days3ways.com to request your free wellness profile and get your daily protein factor today.

Sources:
Bowerman, Susan MS, RD, CSSD, FAND. "7 Ways To Add Protein to Foods"
Heber, David M.D., Ph.D. "PROTEIN 101"