WOMEN’S DAILY PROTEIN

PROTEIN is one of the vital nutrients needed in your daily meal plan for optimal body function. The Power of Protein provides nourishment for body cells, hair and nails as well as repairs tissues. Protein also assists the body in making enzymes and hormones as well as helps to build strong muscles, bones, blood, cartilage and skin. These amounts are recommended by the USDA for the following Women who are:

19-30 years old 5 ½ ounce equivalents**

31-50 years old 5 ounce equivalents**

51+ years old 5 ounce equivalents**

These amounts are recommended specifically for women who participate in at least 30 minutes of exercises or other physical activity, more than their regular daily functions.

There are various protein choices available in Dried Beans; Peas, Nuts, Seeds.

1oz of mixed Nuts with 2 teaspoons of nut oil is Equivalent to 2ozs. of protein.

1oz or 9 whole Walnuts (18 halves) with 2 teaspoons nut oil is equivalent to 2oz of protein.

1oz Cashews or 13 whole with 2 teaspoons nut, seed or vegetable oil is equivalent to 2oz of protein.

1oz Almonds or 25 whole with 2 teaspoon vegetable, seed or nut oil is equivalent to 2oz. protein.

You may add to your protein intake with these:

½ cup cooked Adzuki Beans equals 8 grams of protein

½ cup cooked Lentils equals 9 grams of protein

½ cup cooked Black Beans equals 2oz or 7 grams of protein

½ cup cooked Kidney Beans equals 2oz or 7 grams of protein

½ cup cooked Pinto Beans equals 2oz or 7 grams of protein

As it turns out to much protein can be just as harmful as too little protein so follow your guidelines carefully. Moderation is always the key to a healthy meal plan and improved wellness.  

 

BLUE BERRIES THE SUPER, SUPER FOOD

BLUEBERRIES the super, super food is a must in your daily diet, if you would like to improve your health, or increase your antioxidants, and according to a report from Tufts University blueberries “activate abdominal fat cells, increase weight loss, release stomach fat.” This activation is due to the catechins in the blueberries which specifically activates fat-burning genes in the abdomen fat cells. Wow, a brilliant fruit that targets the exact area of your body where the most support is needed, no wonder berries are so popular among health advocates.    

So, why is reducing stomach so very fat important? In an article in Women’s Health Magazine – The New Abs Diet for Women shared the findings of a study of 8,000 people  over a period of thirteen years showed “the people with the weakest abdominal muscles had a death rate more than twice as high as those with the strongest midsections.”

An amazing number of people are struggling with the side effects of carrying around belly fat; which is blamed for diseases in heart health, toxic livers and many other health challenges. Consuming Blueberries can be a beneficial way to boost a healthy stomach, increase your immune system, combat many health challenges such as diabetes and cancer.

Blueberries are high in vitamin K which support healthy bones preventing fractures and may even prevent bone loss, blood clotting is necessary to combat cuts and bruises, and may also prevent salt build up in the body tissues.

The deep blue pigment in the blueberry is due to the high content of the purple flavanoids Anthocyanins which are responsible for the dominance not only in blueberries but other fruits and vegetables such as cherries, black berries, blackcurrants, Concord and Mus-cadine grapes,  and other purple vegetables such as the skin of the eggplant, purple cabbage, and black rice. 

Also found in Blueberries are phytonutrients known as proanthocyanidins which are responsible for the also reducing free radicals which increases wrinkles and other diseases. Also in the extensive research on blueberries it has been found that these super fruits may reverse memory loss as well and improve motor skill.

Blueberries can be eaten fresh, frozen, dried or cooked. However it is important to note that cooked foods will lose their enzymes necessary for alkalizing of the stomach to support a healthier body environment.

Here is a quick recipe to get you on your way to better health and wellness. 

http://festivepalate.com/2014/09/04/blueberry-breakfast-smoothie/