Recipes – Page 8 – Selina Rose

Protein – How Much is Enough?

Protein is not just for great skin, hair, and nails; it’s critical for health. Without it, you wouldn’t be able to repair damaged tissues, digest food, fight infections, build muscle and bone, create hormones, or even think and have a good mood.

Eating enough protein during the day allows you to maintain stable blood sugar so you can be focused and mentally sharp throughout the day.

Higher protein diets can help fight high blood pressure, diabetes, and osteoporosis. Not to mention protein’s great benefits for metabolism boosting, satiety (feeling full after a meal), and weight management.

Protein is important, that’s a given.

There are a few factors to consider when calculating how much protein we need. In this post, I’ll go through those calculations with you. You’ll also find a list of the amount of protein in some common foods.

How much protein is enough

Every body is different, so there isn’t a rule that applies equally to everyone. There are a few factors to consider when figuring out how much protein you need.

Start with the minimum recommendation of 0.8 g/kg (0.36 g/lb) per day.

So, for a 68 kg (150 lb) healthy non-athlete adult, this is about 55 g protein/day.

Mind you, this is a minimum to prevent protein deficiency. It’s not optimal for good repair, digestion, immune function, muscle/bone building, hormones, thinking and great moods. It’s not enough for athletes, seniors or those recovering from an injury, either. If you fall into one of these categories, you may need to increase the minimum protein intake to a higher amount within the recommended range. Aim closer to 1.3 g/kg (0.6 g/lb) per day.

More than likely your protein needs will fall between 0.8 g/kg and 1.3 g/kg per day. Which you can judge based on your activity level.

Athletes need more protein for their energy and muscle mass. Seniors need more to help ward off muscle and bone loss that’s common in old age. And injured people need more for recovery and healing.

How much protein is too much?

As with fat and carbohydrates, eating too much protein can cause weight gain. Extra protein can be converted into sugar or fat in the body.

The interesting thing about protein is that it isn’t as easily or quickly converted as carbohydrates or fat; this is because of its thermic effect. The thermic effect is the amount of energy required to digest, absorb, transport and store a nutrient. To digest protein, your body needs to spend energy (i.e., burn calories). More calories than when metabolizing fats or carbohydrates.

A good rule of thumb is to eat a maximum of 25g of protein at one time (the equivalent of 3-4 oz of cooked meat). This is the amount of protein that your body can digest and assimilate at one time. It’s a good idea to space your protein intake throughout the day.

If you’re concerned that high protein intake harms healthy kidneys, don’t be. If your kidneys are healthy, they are more than capable of filtering out excess amino acids from the blood. The problem only occurs in people who already have kidney issues.

Note: Plant proteins are especially safe for kidney health.

How much protein is in food?

A 3.5 oz chicken breast has 31 g
A 3.5 oz can of salmon has 20 g
½ cup cooked beans contain 6-9 g
A large egg contains 6 g
¼ cup nuts contains 4-7 g
1 medium baked potato contains 3 g

Conclusion

Protein is an essential nutrient we should all get enough of. “Enough” is about 0.8 – 1.3 g/kg (0.36 – 0.6 g/lb) per day. If you’re a healthy non-athlete adult, you can aim for the lower level. If you’re an athlete, senior, or injured person, aim for the higher level.

Too much protein can cause weight gain, so it’s best to have just enough.

I’d love to know: Are you one of those people who needs more protein? Let me know in the comments.

Recipe (high-protein): Baked Chicken Breasts

Serves 4

4 boneless skinless chicken breasts

1 Tbsp. grapeseed oil
1 tsp salt
½ tsp black pepper
½ tsp garlic powder
½ tsp paprika
¼ tsp turmeric
½ tsp dried Italian seasoning

Instructions

Preheat oven to 450°F. Place a layer of parchment paper on a baking dish.

Place the chicken breasts in the prepared dish. Brush on both sides with grapeseed oil.

In a small bowl, mix spices until combined. Sprinkle the spice mixture evenly over the chicken on both sides.

Bake for 15-20 minutes, or until the chicken is cooked through to at least 165°F at the thickest part.

Serve & enjoy!

Tip: Serve with a variety of coloured vegetables, or a salad!

References:

http://www.precisionnutrition.com/all-about-protein

http://www.health.harvard.edu/healthy-eating/do-you-eat-enough-protein

Salt: Delicious, but is it Healthy?

Yes, there are lots of different kinds of salt: pink, iodized, kosher, sea, etc. They come from salt mines in the ground, or from evaporating the water out of salt water. What they all have in common is that infamous mineral that I’m going to talk about below: sodium.

In food, salt is used for both flavour, and as a preservative. Salt helps to preserve food by drawing out the water that bacteria and mold need to grow. Hence, preserving the food from spoiling as quickly.

Would you be surprised to know that 75% of our salt intake comes from sources other than the salt shaker? It comes from processed foods. Snacks like chips, pretzels and salted nuts are included here. But so are canned foods, pickled foods, boxed foods, deli meats, restaurant food, and fast food.

Salt vs. Sodium

Salt is actually “sodium chloride.” It’s about 40% sodium and 60% chloride; this means that one teaspoon of salt (5,000 mg) contains about 2,000 mg of sodium.

Sodium itself is not that bad! In fact, it’s an essential mineral and an important electrolyte in the body. It helps with fluid balance, and proper nerve and muscle function.

Too much sodium though, is not great for your health. Regularly getting too much sodium can increase your risk of high blood pressure, stroke, heart attack, stomach cancer, and kidney stones.

That one teaspoon with about 2,000 mg of sodium is pretty much your entire day’s worth of sodium. People who eat a lot of pre-made, packaged foods tend to eat way too much sodium. In fact, 90% of American adults consume more than 2,300 mg per day. The average intake is closer to 3,400 mg of sodium per day!

If you’re at high risk for those conditions, then you probably shouldn’t have more than just 1,500 mg of sodium each day.

You might be wondering how table salt stacks up against, say pink Himalayan sea salt for example. It should be noted that regular white table salt has been bleached (with chemicals) and stripped of all minerals except for sodium and chloride. While, Himalayan salt has other minerals intact (like magnesium, and potassium) which help your body maintain proper electrolyte balance. As such, pink Himalayan salt contains less sodium per teaspoon than table salt, and also contains more health-promoting minerals (and fewer chemicals).

Sodium and high blood pressure

How does salt increase blood pressure? And what does that have to do with it making you thirsty?

Well, there actually is something called “salt-sensitive high blood pressure.” Here’s how it works:

The salt you eat gets absorbed quickly and goes into the blood.

Your body recognizes that the blood is too salty, so more water is added to the blood to dilute it (i.e. with thirst signals to make you drink more fluid). More water in the blood means more fluid your heart needs to pump and more fluid pushing against the walls of your vessels. It also sends more blood to the kidneys so the sodium can be filtered out into the urine.

This is how too much sodium increases your blood pressure. Increased blood pressure also puts a strain on your kidneys and other sensitive vessels, including critical vessels in your brain and heart.

You can counteract this effect by reducing the amount of salt you eat (from both processed foods and the salt shaker). In fact, limiting salt intake has been shown to slightly reduce blood pressure.

Pro Tip: You can reduce high blood pressure by eating more whole foods, and more mineral-rich plant foods.

Conclusion

If you are healthy and eat mostly whole, unprocessed foods, then you probably don’t need to worry about your salt intake. Feel free to add a bit of salt during cooking or at the table for flavour.

If your doctor has told you to reduce your salt or sodium intake, then you can do this by reducing your intake of processed foods, adding less salt to the food you make, and eating more plant-based foods.

Recipe (Low-Sodium): Italian Spice Mix

1 Tbsp. dried oregano
1 ½ Tbsp. dried basil
1 Tbsp. dried parsley
1 Tbsp. dried thyme
½ Tbsp. onion powder
½ Tbsp. garlic powder

Mix all ingredients and place in a sealed container. Sprinkle where you would normally use salt. This is especially good with Italian-style dishes.

Serve & enjoy!

Tip: Feel free to play around with the ingredients. If you dislike a spice, leave it out. If you love one, add more.

References:

http://www.precisionnutrition.com/all-about-sodium

https://authoritynutrition.com/salt-good-or-bad/

Need a Mood Boost? Eat this

It’s no question that what you eat can affect how you feel, right?

Mental health and brain health are complex. So are the foods we eat, and the ways our bodies interact with those foods. While, we don’t know the exact mechanisms for how food and nutrition help, we know a few ways food impacts our moods.

First, what we eat becomes the raw materials for our neurotransmitters. “Neurotransmitters” are biochemical messengers that allow our nerve cells to communicate. Ever heard of serotonin? It’s one of the more well-known neurotransmitters that’s responsible for boosting mood. They are important not just for thinking and memory, but also for mental health.

Second, what we eat affects our blood sugar. When you have unstable blood sugar levels, it can greatly contribute to mood swings.

Let’s talk about mood-boosting and mood-busting foods.

Mood-boosting foods

Some nutrient deficiencies look like mental health problems; this includes deficiencies in B-vitamins, vitamin D, and the mineral selenium. So, getting enough vitamins, minerals, (and other things like antioxidants) are key. These nutrients not only reduce inflammation but also fuel the biochemical reactions in our bodies. Including those that create neurotransmitters. So make sure you’re eating a variety of nutrient-dense whole foods, especially fresh fruits and vegetables. In fact, studies show that people who eat the most fruits and vegetables are the happiest.

Also pay special attention to vitamin D (the sunshine vitamin), as it’s not naturally occurring in too many foods. Selenium is an essential mineral found in Brazil nuts, walnuts, cod, and poultry. Try to add some of those to your weekly diet.

Second, make sure you get enough protein. Protein is your body’s main supply of amino acids. Amino acids are very important for mood issues because they are the building blocks of neurotransmitters. Protein also helps to regulate blood sugar. I recommend eating protein with every meal; this includes dark green leafy vegetables, eggs, poultry, and meat.

Third, complex carbohydrates like sweet potato and quinoa are great too. They allow better absorption of key amino acids like tryptophan. Tryptophan is used by your body to make serotonin (your “happy hormone”) and melatonin (your “sleepy” hormone). So, if you want to relax, try these in the evening.

Fourth, fish and other sources of omega-3 fatty acids (nuts, seeds, and algae) are also mood-boosting. Omega-3s are definitely “brain food” and may help to ease some symptoms.

Here’s a fun fact: One study showed that giving one multi-vitamin and one omega-3 fish oil tablet per day to prison inmates reduced the incidence of violent behavior by 50%!

Last but not least, make sure you’re hydrated. Mild dehydration can cause mood issues as well.

Mood-busting foods

You won’t be surprised to hear me say processed foods are mood-busters, right? One study suggests that eating a lot of processed foods devoid of nutrients can increase your chances of depression by as much as 60 percent! This is on top of the research that shows nutrient deficiencies can look like mental health problems.

“But it makes me feel good!”

Yes, some of these mood busters can make you feel better temporarily. Some big food companies study how to maximize the “pleasure” centers with the perfect amount of sugar, salt, and fat. Not to mention the color, texture, and taste; they can light up our taste buds and make us feel good… for now.

A few other things to avoid are:

Alcohol (nervous system depressant)
Caffeine (may worsen anxious feelings and ability to sleep)
Sugar (messes with your blood sugar levels and can worsen inflammation).

Conclusion

Bad moods can lead to bad eating habits; and, bad eating habits can lead to bad moods. (I call this the cycle of eating poorly. You can read about it in my book). If you need a mood boost, stick to minimally processed nutrient-dense whole foods. Things like fresh fruit and vegetables (including leafy greens), nuts and seeds, eggs, fish, poultry, and meat. Avoid common mood-busting foods like alcohol, caffeine, and sugar.

And remember, sometimes “feel good” junk foods, only make you feel good temporarily. So, try my newest recipe for fruit salad, below.

Recipe (mood boosting): Berry Salad

Serves 4

1-2 cups blueberries, fresh
1-2 cups strawberries, fresh
1-2 cups raspberries, fresh
2 Tbsp. lemon juice
½ tsp cinnamon
½ tsp fresh mint leaves, chopped

Instructions

Place all fruit in a large bowl and gently toss.

Serve & enjoy!

References:

http://www.precisionnutrition.com/food-and-mood

http://www.precisionnutrition.com/how-to-fight-depression-naturally-with-nutrition

https ://nutritionfacts.org/video/foods-increase-happiness/

Healthy Fats vs Dangerous Fats

All fat is NOT created equal!

Fat is one of the three critical macronutrients; along with protein and carbohydrates. Some fats are health-boosting; and, others are definitely health-busting.

Healthy fats vs dangerous fats can make the difference between experiencing things like weight gain, aging skin, forgetfulness, brain fog, breakouts, or not.

Health-building fats support your brain, hormones, immune system, heart health, and moods. Health-busting fats pretty much bust all of these (brain, hormones, immune system, heart health, and moods). So, this is why the information I’m sharing today is so important.

As a general rule, the fats from whole foods that are the least processed will be the healthiest for you. But, you already knew that, right?

So let me give you a definitive list of the fats to use, and the fats to ditch.

Health-boosting fats

Health-boosting fats are from:

Nuts and seeds (hemp, flax, and chia)
Fish
Seaweed
Pasture-raised/grass-fed animals/eggs
Olives
Avocados

Note: You get healthy fats in your diet by eating these foods whole, as well as from using oils.

I love “virgin” oils, and here’s why. Getting the oil out of a whole food involves some processing. Sometimes it’s by squeezing, or heating. Other times it’s by using chemical solvents. The word “virgin” is used to show minimal processing (and no solvents!).

According to the World Health Organization’s Codex Alimentarius:

“Virgin fats and oils are edible vegetable fats, and oils obtained, without altering the nature of the oil, by mechanical procedures, e.g., expelling or pressing, and the application of heat only. They may be purified by washing with water, settling, filtering and centrifuging only.”

For example, Extra virgin olive oil must:

Be cold pressed
Not contain any refined olive oil
Possess superior quality based on chemical composition and sensory characteristics.

These standards are in place to ensure higher quality, and that’s a great thing!

Plus, the minimal processing helps to maintain some of the quality of delicate fat molecules, as well as their antioxidants. Win-win!

Health-busting fats

Health-busting fats are from:

Seed and vegetable oils like safflower, soybean, and corn oils
Hydrogenated and partially hydrogenated

Hydrogenated oils are particularly bad; this is because they contain small amounts of “trans” fats. Studies show that trans fats lead to insulin resistance, inflammation, belly fat. They also drastically raise the risk of heart disease. Lose-lose!

Don’t forget, we’re not just talking about buying bottles of these fats for home cooking. We’re also looking at the processed foods that contain them.

How to get more health-building fats

First, you have my permission to ditch any foods in your cupboards that contain safflower oil, soybean oil, corn oil, or any hydrogenated oil. Soybean oil alone accounts for over 75% of oils consumed by Americans, so it’s pretty popular in the “non-health food” department.

Go and check out your cupboards and see what’s hiding in the food in your own pantry. You might be surprised!

Second, try substituting one of the health-building oils whenever you have a recipe that calls for the other stuff. Try flax oil in your salad dressing, avocado and/or olive oil in your cooking, and coconut oil in your baking.

Third, make healthier versions of your go-to processed foods. I’ll help you out now with my super-simple mayonnaise recipe below. It’s way better for you than the unrefrigerated stuff you find at your grocery store.

Now tell me: What’s your favorite fat and why? Let me know in the comments below.

Recipe (healthy fat): Mayonnaise

Makes about 1 ½ cups

1 large or extra large egg
2 tsp lemon juice
½ tsp salt
1 tsp Dijon mustard
1 clove garlic
1 cup olive or avocado oil

Instructions

Add all ingredients except oil to your food processor. Process until creamy (about 10 seconds).

With the food processor running, add a few drops of oil into the egg mixture. Every few seconds add a few more drops. Continue until the mixture starts to thicken.

Now you can do a slow drizzle. Stop pouring, every once in a while checking that the oil gets fully incorporated.

Store leftovers in a covered container in the fridge for up to 1-2 weeks.

Serve & enjoy!

Tip: Use this in place of mayonnaise for egg, salmon, chicken salads, etc.

References:

http://www.precisionnutrition.com/all-about-healthy-fats

http://www.inspection.gc.ca/food/labelling/food-labelling-for-industry/fats-and-oils/eng/1392751693435/1392751782638?chap=5

https://eatingrules.com/cooking-oil-comparison-chart/

Ketogenic Diet – Everything You Need to Know

The ketogenic diet is one of the most talked about diets right now. No doubt you’ve heard of the wave of people eating a very low carb, very high-fat diet.

Many people have asked my professional opinion, so I’m covering the basics in this post. In general, I favour any nutrition approach that is sustainable long-term. Unless of course you’re in an active healing phase, in remission from, or looking to treat a major disease (then acute changes may need to be made).

Keto is the diet of choice for many athletes who are training to meet specific a competition weight or goals.

When considering Keto, or any diet, the best thing to do is educate yourself about the benefits and drawbacks of the approach, and be realistic about whether or not it will be sustainable for you long-term. You’re looking for long-term health, so you’ll need a long-term approach, not a quick fix.

The Keto Diet has recently gained a lot of popularity in the wellness sphere because of some of its health benefits.

A ketogenic diet has been shown to help some people lose weight (yes, even with high fat). It can also help improve certain health conditions, like epilepsy in children.

Read on for some of the lowdown on how it reprograms your metabolism (for “ketosis”), and whether or not it’s something for you to consider.

What is “ketosis?”

Carbs (sugars & starches) are the preferred fuel for your brain and muscles. Your body will burn carbs first, whenever they’re available.

This is why your blood sugar can affect your attention, mood, and energy level.

However, when very low amounts of carbohydrates are available for fuel, your body starts making compounds known as “ketones.” These are your body’s “backup fuel,” which are made from fat.

Ketogenic literally means “the generation of ketones.”

After a while being on a diet very low in carbs, your blood level of ketones increases. This is the metabolic state known as “ketosis.” It’s the same process that your body goes through if you’ve fasted for 72 hours and depleted your supply of carbs as fuel. That’s the trigger for turning fat into ketones.

Note: “Ketosis” from a ketogenic diet is not the same thing as the dangerous condition known as “ketoacidosis.”

Ketogenic diet for weight loss

With a high fat intake, it may be surprising to know that studies show that a ketogenic diet is effective for weight loss.

But it’s true!

It can also have better results than low-fat diets. At least one study showed that people lost 2.2 times more weight on a ketogenic diet than those on low-fat or calorie-controlled diets.

How is this possible?

Eating a high concentration of fat and protein is filling! It helps release satiety hormones that tell us that we’re full and satisfied, and we don’t need to eat anymore. Many people don’t need to count calories or track food intake, as they do with low-fat or calorie-controlled diets.

So, by eating enough fat and protein to go into “ketosis,” you can actually feel fuller and eat less food overall. Of course, this can help with weight loss.

Ketogenic diet for improved health

Some studies show other health benefits of the ketogenic diet.

As you can imagine, having very low levels of carbs can help reduce blood sugar and insulin issues.

One study showed improved blood triglycerides (fats) and cholesterol numbers. Others show lower blood sugar levels, and even up to 75% improvement in insulin sensitivity.

Several studies show reduced seizures in epileptic children who follow a ketogenic diet.

Changing your metabolism has widespread health effects, which can be beneficial for some people.

How to do the ketogenic diet

Not everyone should go on a ketogenic diet. Make sure you speak with a trained healthcare practitioner before you try it. It can have side effects, including the infamous “keto flu.”

The ketogenic diet involves getting 60-75% of your calories from fat, 20-35% from protein, and just 5% from carbs.

Many people find it quite restrictive and are unable to stay on it for a long time. This is why I suggest thinking about your long-term health and the sustainability of this (or any other) diet approach. It’s very taxing to your system to put your body in and out of ketosis.

The foods to focus on for a ketogenic diet are meat, fatty fish, eggs, nuts, seeds, healthy oils, avocados, and low-carb vegetables (cucumber, celery, peppers, zucchini, leafy greens, etc.).

The main thing to avoid are foods that are high in carbs. These include sugary foods and desserts, grains, fruit, legumes, starchy vegetables, alcohol and “diet foods.”

And because of the limits on fruit and starchy vegetables, many people on the ketogenic diet need to take supplements. This is because, in addition to their sugar and starch, fruits and starchy veggies are a great source of vitamins, minerals, and phytonutrients. So, if you’re cutting those foods out, you still need to give your body those nutrients. And often, that requires supplements.

Conclusion

The ketogenic diet is very popular these days. It can be helpful for weight loss, and other health conditions.

It’s not for everyone, so make sure you check with a knowledgeable practitioner before you begin.

Recipe (Ketogenic): Chocolate Matcha Mint Fat Bombs

Serves 6

½ cup Coconut oil, melted
2 Tbsp. Vital Proteins Matcha collagen peptides
¼ tsp Peppermint extract
2 Tbsp. Cocoa powder, unsweetened

Instructions