Protein is one of the most important nutrients you need, whether you are a man or woman, pregnant or not pregnant. Protein an essential building block, so not having enough is not negotiable. Protein requirements vary person to person (age, weight, health goals) and your activity level. You must eat enough protein per day to maintain muscle mass.
Many people think they are eating well enough but the truth is if you are not combining balanced ratios of fats and carbohydrates to the protein. If the ratios are off, then your body either feels like it is starving or ‘completely’ saturated. In either case, over years of poor choices and with any increased “stress” (the number one killer), you end up overweight which puts you at risk for disease you do not want. Diseases like Heart disease, Diabetes, Alzheimer’s, Cancers and Obesity. Unfortunately, there are a lot more. The ‘one’ thing in common these diseases have is: INFLAMMATION.
So how do you determine ‘your’ Protein requirement?
First, you need to calculate Lean Body Mass (LBM). There are many charts out there and Apps on the internet to assist you to find ‘your’ number. It is easy to find an online calculator to give you yours. In many cases for women for instance, you need to know is your HIP, Abdomen measurements are and your height. And, for men what is necessary is waist and wrist.
To get YOUR base Protein requirement you need to get that LBM number and multiple it by your Activity Level (see chart below). To get the protein units for ‘you’ per day, you need to divide that end number by 7.
If you are doing this by longhand the formula is:
LEAN BODY MASS X ACTIVITY FACTOR = PROTEIN REQUIREMENT in GRAMS
132 LBM x .6= 94.5 gram of protein/day – light activity (divided by 7= 13.5 protein units/day)
132 LBM x .88= 106 grams of protein/day- very activity (divided by 7= 15 protein units/day)
|ACTIVITY LEVEL||GRAMS of PROTEIN/LB of LBM|
|Light Activity (walking)||0.6|
|Moderate Activity (1.5 hrs/wk)||0.7|
|Active (1.5-2.5 hrs/wk)||0.8|
|Very Active (greater than 2.5 hrs/wk)||0.9|
|Elite Athlete (or training 5x’s+/wk)||1.0|
It is a mindset to adopt. The goal here is to design your meals so they are balanced between Proteins, Fats and Carbohydrates throughout the day. So, in the example above for the very active person who needed 160 gram of protein or 15 units of protein, you also need to balance it with, 15 units of Fats and 15 units of Carbohydrates.
That sounds like a lot of food…. or so it seems. You graze, small meals throughout the day. You must feed the body the basics and these are the basics minimums. IF you combine foods correctly that are chemically correct for your body, then it utilizes these foods to rid you of inflammation, the root of many diseases and in many case, you get down to your ideal weight and body shape. You would not put 87 octane in a Maserati, right? I would hope not.
And what is the right ratio to begin with?
In the book Mastering The Zone, the ratios that make up 1 balanced unit are:
7grams Protein, to 9 grams of Carbohydrates, to 1.5 grams of Fat.
For proteins it is: 1oz for meat or 1.0z if it is fish; Carbohydrates:1 cup raw vegetable (.5c if cooked) and Fats: 3 almonds, 3 olives, ¼ t of olive oil for example.
A person at this level of 15 Units/day would more than likely schedule eating in the following fashion:
Breakfast -> 3 Units
Snack-> 2 Units
Lunch-> 3 Units
Snack-> 2 Units
Dinner-> 3 Units
Snack-> 2 Units
A typical simple breakfast menu of 3 units could be: 3 egg omelet (protein), 1.5 cups of sautéed vegetables, and 6 0lives (2 fat units) with a splash of Olive oil to cook the eggs. The possibilities are endless.
Please read labels on your food products- it is an eye opener. The ingredients start with the largest amount to the least amount. Also- pay attention to the ‘other’ ingredients if there are any. Many of those can be cancer causing, do your research and make better good lifestyle choices.
The bottom line on how to choose foods that are based on your protein requirement and your health goals. What kind of lifestyle you really are aiming for. In this day and time- buy organic as much as possible and drink water that is as pure as possible.
Barry Sears, PhD, who authored and promoted the Zone diet is a biochemist and researcher. The goal of this diet plan is to stabilize hormonal balance within the body in order to reduce inflammation which is directly related to improved health. The Mediterranean Diet, very similar… same outcome.
For me this is a way of life, a life that afforded me Freedom and living very well. Once you get the aspects of this system down, it is a no-brainer. This is not a big learning curve. My goal here was to offer you possibilities and plant the seed.
This is a synopsis of how you can be in more control of your diet… your first line defense. Food is medicine.
If you would like to go deeper or if you need help deciding what diet is best for you to reach your the health you know you deserve- reach out to me…
You are only as healthy as your weakest link.
Live Longer, Live Better Today. It starts with your next meal.
Take me up on a 30 minute, Free Consult for your next steps. Just email me at firstname.lastname@example.org to set up your time.
TALKING BACK INTERVIEW with Dr Paula Sperry WOMR Cape Cod- Why LifeStyle Medicine Listen HERE!
A recent study concluded that this essential fatty acid, GLA (gamma-linolenic acid) had anti-tumor function and has minimized numerous kinds of cancer.
Where does GLA naturally occur?
|Grapeseed Oil||Pumpkin Seeds|
|Black Currant Seed Oil||Chestnut Oil|
|Pine Nuts||Sunflower Seeds (raw)|
|Borage Oil||Evening Primrose Oil|
|Pine Nuts||Sunflower Seeds (raw)|
J.A.Menendez, PhD at the Evanston Northwestern Healthcare Research Institute in Illinois observed that GLA significantly reduced Her2/Neu (aka HER-2) protein levels at their expression level at the oncogene, Her2/neu. Oncogene cause normal cells to turn into cancer/tumors and is involved in the development of many types of cancer (human).
So what is a HER-2 anyway? Her-2 is a protein that is found on the surface of breast cells. We all have them. Normal cells contain 2 copies of Her-2 gene and they produce the Her-2 protein.
What does it do? It sends messages to the cell in a substance called ‘growth factor’ which tells the cells to grow and divide. Since everyone has Her-2, the question is whether it is positive or negative? Positive in breast cancer her are called HER2/neu positive cancers and mean there are a lot of Her-2 proteins. Negative means that there are no Her-2 proteins or none and called, HER-2/neu negative cancer. Her-2 positive grow faster than Her-2 negative.
Unfortunately, in 20-30% of invasive breast cancer (an some others like ovarian, bladder) there is an abundant amount of the Her-2 protein produced. Thus, tumors that have these high concentrations of the protein are thus more aggressive and actually resist hormonal therapy, some chemotherapies and a poor prognosis (bad outcome).
GLA Treatment demonstrated a reduced Her’s-2 protein in the Her-2 cells in breast cancer, ovarian cancer and gastrointestinal cancer.
Lab Test that determines positive or negative HER-2 is: HUMAN EPIDERMAL GROWTH FACTOR RECEPTOR.
As always, do your research. Making new LifeStyle choices are necessary to have the best possible outcome. If you are uncomfortable to do this on your own, hire a LifeStyle Medicine Strategist & Coach. If you need help or have a question, just AskDrPat.
Source and full article: Ronald Grasanti, DC, DABCO, DACBN, MS
references: Menendez JA, Vellon L, Colomer R, Lupu R. Effect of gamma-linolenic acid on the transcriptional activity of the Her-2/neu (erbB-2) oncogene. J Natl Cancer Inst. 2005 Nov 2;97(21):1611-5.
Menendez JA, Ropero S, Lupu R, Colomer R. Omega-6 polyunsaturated fatty acid gamma-linolenic acid (18:3n-6) enhances docetaxel (Taxotere) cytotoxicity in human breast carcinoma cells: Relationship to lipid peroxidation and HER-2/neu expression. Oncol Rep. 2004 Jun;11(6):1241-52.
Menendez JA, del Mar Barbacid M, Montero S, Sevilla E, Escrich E, Solanas M, Cortes-Funes H, Colomer R. Effects of gamma-linolenic acid and oleic acid on paclitaxel cytotoxicity in human breast cancer cells. Eur J Cancer. 2001 Feb;37(3):402-13.
The information is not intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice. Dr. Grisanti encourages you to make your own health care decisions based upon your research and in partnership with a qualified healthcare professional.
I am in agreement with this foods list… all are in my everyday go to foods with the exception of OJ, by the way, I do not touch the stuff.
And if you cannot remember which is the good guy or bad guy, just remember L is for Looser!
Are these foods in your everyday diet?
WebMD Slideshow today gives a list of the best food shown to help keep the ‘BAD’ cholesterol in check!
Tell me what is your biggest challenge right now with your lifestyle? Environment? Diet? Exercise? If you do not want to answer that here… please email me at email@example.com
Constipation plagues millions of people… WebMd’s slideshow (see link below) tell you the biggest culprits that seem to create constipation and to avoid the. It is my thinking that is all good, but why not fix the problem in the first place, YOUR GUT. Constipation effect are not just immediate problems, pain and feeling like crap (no pun intended). Unfortunately, the accumulatory effect can have profound impact on your health and not in a good way. If you are plagued by this problem, let’s talk. I have some solutions for you… and an initial strategy secession is complimentary.
Do you have type 2 diabetes or are you at risk for developing it? LifeStyle changes are necessary to bring beneficial outcomes. I have read research that demonstrates diabetes (type 2) as a lifestyle induced disease and therefore can be prevented. If you have been diagnosed, it can be in most cases reversed and or managed. Here are some tools and insights that hopefully will motivate you to do whatever it takes not to self-inflict this disease on yourself. If you are prediabetic or in the early stages of diabetes, implementing the right actions can prevent, lessens or reverses this epidemic disease. Take control and minimize the effect that are effective, but it require 100% commitment and discipline on your part. You can do it. I have been a practicing physician for over 30+ yrs. I have seen many people with chronic illness and disease, diabetes is one disease that doesn’t have to have an ugly outcome.
5 D’s of Self-Managing Diabetes/Dr R. Tuckson says and a typical western medicine approach:
- Doctors (see your doctor);
- Drugs (take them);
- Data (tack your numbers)
- Diet (manage diet)
- Determination (be determined to see it through)
This is okay if you want status quo… and maybe it will not progress, maybe.
How is this approach dealing with the cause? It is NOT. And- there is nothing wrong with the 5 self-managing tips that Dr Reed Tuckson outlined, in fact they are perfect if you ‘just’ want to manage a disease, that is now affecting 1 in 3 people in this county.It is on the same ratio as heart disease. Tracking those numbers are incredibly scary. In fact, the direct relationship to each other is nearly 100%. To boot, it is estimated that 40% of diabetes patients, end up with Alzheimer. I do not know anyone who wants to loose their brain, but you will if you do not take action given the current stats if you do not get this handled.
If you are serious and you want to go to the cause while managing this disease… then you need to take your commitment to another level.
- Inflammation– is the root cause, that is where real treatment begins.
- Food is medicine, choose wisely.
- Exercise add years to your life. Move daily, because if you don’t you are going to die a lot sooner.
If the light at the end of the tunnel gives you more quality to your life and life to live with what is most important to you, then…the choice is a no brainer. It took years of abuse to get to this diagnosis. It is not necessarily going to be an easy road back… Is it possible? yes! It depends on a lot of factors.
Sit in the drivers seat and look out of the box for answers. That is why you want to see a doctor of the future, a doctor of Functional Medicine… a LifeStyle Medicine Practitioner. Lifestyle Medicine is endorsed by the NIH as an essential component in the treatment and management of disease that is as effective as medications without the risks and undesirable side effects. Lifestyle Medicine is the treatment of choice for prevention, and is very effective in the treatment and management of chronic illness and disease by addressing one or more of the following: diet, exercise, weight loss, stress management, non-drug approach via medical foods and targeted supplementation.
Life is too short already- do yourself a favor and look out of the box. The right answers are available and materialize one decision at a time.
The life you always dreamed of awaits you..
Certified Functional Medicine Practitioner
We all love heroic tales of overnight success, but expertise is never an accident – Jeff Goins
3 Steps To Practical Peak Performance
1. Master your mindset. What you think you become. Practice deliberate mindset which means anyone can be better if they take the right approach.
2. Practice with intent. Practice(s)may not all be equal. Trying harder sometimes doesn’t end up with better results. If you’re not improving it’s not because you lack the talent, it’s because you’re not practicing the right way. You have to push yourself past what you think it’s possible. If you’re not doing that, your spinning your wheels. Hours and effort.
3. Seek an environment of greatness. Associate with others who challenge you and help you grow. An example are London cab drivers, their brains were measured before they became licensed cab drivers and then after. They found part of the brain responsible for navigation grew significantly over years of intense daily training in the same environment. So if greatness is not in your environment, find the people who challenge you to grow.
Peak: A. Ericsson/M. Hyatt
Everyone has a genius within… I truly believe this. We just need to learn how to tap into that so that it can express itself and shine to be the person you truly are meant to be! The grass is only green where it is watered.
Statin drugs have textured side effects that may be deadly….
LifeStyle changes, food as medicine, exercise make this drug more than likely unnecessary. If you insist on taking this drug, know your fact and do the research… also, you must supplement it with CoQ10.
If you want to take control of your life again… AskDrPat