BLOG 513 ANIMAL VS PLANT PROTEIN

BLOG 513 ANIMAL vs PLANT PROTEIN

Our bodies need protein for critical functions and performance of many bodily operations. We can get protein from both animal and plant sources and there has become popular interest regarding which is better. We need protein for cellular processes, including growth and structure, and for immunity related purposes. There is a difference between animal and plant protein, so the nutritional argument can vary for which type we should have if one were to choose one type versus the other.

There are about 20 amino acids the body uses to build protein. Therefore, protein is made of amino acids. Animal proteins are complete proteins because they contain all the 9 essential amino acids. Examples of these would be poultry, seafood, dairy products like milk and cheese, and eggs.

On the other hand, not all plant proteins are complete. There are complete plant proteins which are soybeans, Ezekial bread, quinoa, buckwheat, nutritional yeast, chia seeds, hemp seeds, and pea protein, but most lack one or more of the essential proteins. Examples of incomplete plant proteins include beans, nuts, legumes, wheat, and wild rice. However, if you were to combine incomplete plant sources such as having a peanut butter sandwich, which had peanuts and wheat as the protein sources, together they would make a complete protein. Another example would be having pita bread and hummus together to meet the “complete” status.

There are benefits to having both types of protein. Animal protein can help build lean muscle mass and ward off muscle loss with age. It greatly depends on the type of animal protein consumed. Eating fish can help reduce the risk of heart disease and cognitive decline. Eating red meat has mixed research showing an increase in risk for heart disease and stroke. Plant based protein has been associated with lowering blood pressure and cholesterol and reducing the risk for cancer and stroke. A diet rich in legumes, whole grains, and nuts can help lower the risk for type 2 diabetes. However, eating fried vegetables and refined grains is not a healthy option.

A diet that includes a variety of plant-based proteins and lean meats is a good approach to nutrition. There are pros and cons to both types of protein and sometimes limiting to one or other can lead to nutritional deficiencies. Type and preparation are major factors amongst either type of protein. Fried chicken versus a handful of almonds would be an example of preparation influence. Collard greens drowned in butter versus grilled fish would also have its preparation influence involved. Protein isn’t to be skipped or lacked in our bodies, so whichever type you choose or if its having both, make sure you are aware you are meeting the body’s needs. As a rule, you should have one gram of protein per pound of body weight. Therefore, if someone weighed 120 pounds, they should have around 120 grams of protein. Stay strong with protein and stay strong with healthy dietary choices that have it.

BLOG 512 CHERRIES

 BLOG 512 CHERRIES

“With a cherry on top” is something so many of us have said when it comes to desserts and beverages for a little added bonus. Cherries are a fruit that many people enjoy the flavor of. Sweet and tart are the two types of cherries and either come in a variety of colors, not just red. They’re actually nutritious, but that of course depends upon how you consume them. From pies to alcohol, cherries are used for many purposes. Here’s how they are healthy for us.

One cup of cherries has about 97 calories in it. We benefit from the fiber, potassium, and vitamin C they contain. We need potassium for nerve and muscle function, and we need vitamin C for good immunity and skin. Fiber is needed for digestion. Cherries also have magnesium, vitamin K, copper, and vitamin B.

A great reason to eat cherries is because of the number of antioxidants and anti-inflammatory compounds they contain.  Antioxidants ward off oxidative stress which in turn helps prevent pre-mature aging and chronic disease. They have polyphenols which help fight cellular damage and reduce inflammation. Cherries have polyphenol antioxidants which include flavanols, catechins, and anthocyanins. These all keep the heart healthy.

Many athletes drink tart cherry juice to help with exercise recovery because of the anti-inflammatory property in cherries. This helps with soreness and muscle pain. In turn, some advocate that tart cherries can improve training performance because of better recovery.

The anti-inflammatory properties of cherries also aid with symptoms associated with arthritis and gout. They can reduce uric acid levels in the body. They also break down proteins that lead to arthritic pain.

Cherries can also help you sleep better. They contain melatonin which helps with sleep duration and quality. People with insomnia drink cherry juice to help them get to sleep when needed.

Adding cherries to your diet isn’t hard. They can be used in sauces, on salads, eaten raw, put in baked goods and smoothies, and even added to water (as well as other beverages). We might think of cherries as just a bit of sweet or tart taste, but there’s actually good reason to eat a handful of cherries from time to time.

BLOG 511 HAIR DYES & PERMS

BLOG 511 HAIR DYES & PERMS

Going to the hairdresser every 4 to 8 weeks is a beauty routine many adhere to. Between highlights, coloring, straightening and/or perms, your hairstylist knows you won’t stay away for long. Besides the expense, dying and/or perming your hair has its pros and cons in terms of keeping your hair healthy. We have all heard horror stories of damage such as breakage, fall out, or bad cover up processing. For something that makes hair look so good, why do some experts say it is bad for us?

Our hair is made up of proteins in every single strand. Proteins are the protectors of the hair, guarding the inside of the strand. Things to guard against include heat and UV rays. Whenever the chemicals of dyes or perms are applied, the protein protection layer gets lifted. This means the chemicals will reach the inside of each strand. The dye changes the chemicals that make up the hair so the color will change. This chemical process can lead to the loss of your hair’s strength which leads to hair becoming thinner, your hair not being able to withstand heat, and the hair follicles becoming rougher. Repeating this process over time can lead to the accumulation of damage you might see in your hair.

There are chemicals to watch out for and to use sparingly. Bleach is one of the most well-known and popularly used chemicals, but it can damage your hair depending on the pH (acidity) of your hair. Bleach can affect hair’s strength, moisture, and ability to withstand heat. Bleach colors hair because of the oxidation process that involves hydrogen peroxide. P-phenylenediamine (PPD) is another chemical compound common in hair dyes that require an oxidizer like hydrogen peroxide. Henna is a natural hair dye sometimes used, but it can still cause damage by making hair coarser and brittle. Overall, going to lighter hair is what causes more damage versus darkening your hair.

Chemicals can also be applied to hair to perm or straighten it. A perm is a chemical treatment to curl the hair and straightening your hair requires relaxing it with a chemical. A perm practically reprograms the molecular structure of the hair so that it takes on the desired wave or curl. Hydrogen attaches to the hair’s bonds and breaks them so that the new change can take place. The perming process can damage hair especially if you color it too. When done correctly, the risk of damage is less but sometimes the processing can be trial and error figuring out the timing and amount of product needed to achieve the desired style. Some people have had their scalp burned because of this trial and error.

The chemicals used to relax hair can cause fizziness and dryness. This is usually because of the applied heat. Split ends are very common because relaxers wear down the outer, protective layer of hair. Because the hair is weakened, breakage is also common. Considerable thinning of the hair can also take place. Scalp burning can also take place.

Hairstylists are likely to follow safe practices. There are questions you can ask and steps you can take to help keep your hair safe. Using a conditioning treatment or products that have a conditioner in them during the processing is recommended and minimizing heat can help reduce the risks of damage. On your own you can use shampoos and conditioners that have moisture additives. Spacing out the time between hair appointments can help the damage on top of damage happening, giving the hair time to become healthier in between. Styling your own hair using less heat when you can be a good idea as well.

Hair is interrelated to our self-esteem. When it looks attractive to us and is the color or type, we like best on ourselves, our overall confidence improves. Having a bad hair day is bothersome to anyone. Keeping those bad hair days away would be nice. Find a stylist you trust and be proactive in your own hair health. Your head of hair wants to feel good too.

BLOG 510 JAUNDICE

BLOG 510 JAUNDICE

Jaundice occurs when the skin turns a yellowish color, even including the whites of the persons’ eyes and mucus membranes. The yellow pigment is the result of high levels of bilirubin in the body which is a type of bile. The liver produces bile which is a fluid that helps with digestion. Bilirubin’s specific job is to help breakdown red blood cells. Causes of jaundice could be from tumors, gallstones, and/or hepatitis.

During the production of bilirubin, there are factors that can affect this process, thus resulting in jaundice. Causes could be alcohol in the body, the presence of hepatitis A, B, and/or C, medicines, anabolic steroids, metabolic defects, and/or autoimmune disorders. Any of these could impede upon the two phases of bilirubin production which include the reabsorption of large hematoma (when blood collected under the skin). The other phase involves hemolytic anemias which is when blood cells are destroyed before their lifespan is over.

Other than seeing the yellow pigment, signs of jaundice (short-term) include fever, flu-like symptoms, chills, abdominal pain, and/or very dark urine. Visible signs include bruising, palmer erythema (red color on the palms and fingertips), and spider angiomas (collection of blood vessels surfacing the skin). The inflame size and tenderness of the liver can also be a symptom of jaundice. This is because jaundice can occur with liver disease. There could be blockage that is happening while bilirubin is being produced. This could occur from gallstones, pancreatic tumor, and/or gallbladder cancer.  

Jaundice itself doesn’t necessarily have to be treated, but the causes and side effects can be. Some people get itchy skin which can be treated with topical creams. Some people vomit and have an upset stomach which can be treated with herbal teas and ginger. Being careful of liver health is important and one would want to stay away from alcohol and treat any form of hepatitis. Adequate hydration is critical. Some foods are more liver friendly than others. Packed, canned, and smoked foods should be avoided. Whole, fresh foods are the best options. There are also herbal remedies. Following a healthy diet and keeping a healthy weight is always pivotal for good health. It isn’t jaundice itself that is the problem; its causation that should be addressed. Our body gives us warning signs we shouldn’t ignore.