Baby Boomer Fitness

Protein, Amino Acids & Enzymes

Complementary Proteins Sources
Complementary Protein Sources have all of the amino acids to create the proteins your body needs.

Proteins, composed of many amino acids, (the molecular building blocks of proteins), 20 of them are very important and are needed for muscle and tissue building, repair and maintenance. Cells, organs, the immune system, skin, hair, blood,cartilage, bones, fingernails, enzymes and some hormones. The body as a whole requires protein.

The body makes 10 of the 20 amino acids needed to produce protein. The other 10 essential amino acids are essential because they can only be obtained from eating protein-rich foods. Amino Acids make enzymes which are protein molecules.

The body does not store excess essential amino acids for later use. They must obtained from food every day. Essential amino acids, which aren't produced by our bodies, are found in meat, poultry, fish and dairy products.

The 10 amino acids that the body can produce are alanine, asparagine, aspartic acid, cysteine, glutamic acid, glutamine, glycine, proline, serine and tyrosine. The essential amino acids the body can't produce are arginine (required for the young, but not for adults), histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine. SOURCE: http://www.biology.arizona.edu/biochemistry/problem_sets/aa/aa.html

Enzymes made from amino acids are protein molecules that act as catalysts that support biochemical reactions (allowing certain chemical reactions to take place much quicker (accelerate) than the reactions would occur on their own), support hormones that influence metabolism (they speed up (accelerate) the rate at which metabolic processes and reactions occur in living organisms) and support hemoglobin which carries oxygen and antibodies to fight infection

Digestive enzymes are used by your body to digest protein, carbohydrates and fat (lipids). Your digestive system receives the enzymes from the foods you eat and some of them are produced in your body by your digestive organs. They cause food that you eat to be broken down much faster (accelerate) than would occur without them.

Foods that contain protein break down in your stomach and intestine into amino acids that are used to make the proteins for your body.

Animal Sources of Protein:
Meat, eggs, dairy products, poultry and fish contain all of the essential amino acids to create the proteins our bodies need. Some animal sources such as beef and egg yolk have a high amount of saturated fat and cholesterol with a concern for clogged arteries and heart disease.

My preferred animal sources are fish which contains Omega-3 fatty acids (essential fatty acids), then skinless chicken and turkey and egg whites, followed by low- fat and non-fat milk products and low fat cheese. Limited consumption of beef should be lean cuts of unprocessed meat.

Vitamin B12 an essential nutrient is protein-bound in animal foods, which maintains a healthy nervous system and creates nerve coverings called myelin sheaths that protect nerve endings and supports red blood cell production.

As of 2004 no plant sources of vitamin B12 had been found, though many had been tested including various seaweeds, algae and fermented foods. Where claims have been made as to B12 being present in a plant source, it has not been based on the test for MMA levels, and any subsequent tests have found no reduction in MMA, proving the presence only of inactive analogues.
SOURCE: www.howweheal.com/vitaminb12.htm
Plant Sources of Protein:
Nuts, seeds, and legumes (such as black beans and lentils kidney, lima, garbanzo, and pinto beans, soybeans, and black-eyed peas. Plants are missing some of the essential amino acids our bodies need to produce protein.

Vegetarians and vegans can combine plant sources (complementary proteins) to obtain all of the essential amino acids the body needs by eating red beans with rice, lentils with rice, soybeans, green beans with almonds, ground sesame seeds, and corn tortillas with beans.

Essential Amino Acids and Essential Fatty Acids can't be produce by your body; they must be obtain from the food you eat.

How Much Protein?
Ideally, you should consume 0.36 grams of protein for every pound of body weight, according to recommended daily allowances (RDA) set by the Food and Nutrition Board. So if you weigh 170 pounds, you need about 61 grams of protein each day.

Protein should also make up approximately 15% of your total daily caloric intake, also according to the RDA. In a diet of 1,800 calories a day, for example, about 270 of those calories should come from protein.
SOURCE:http://www.medicinenet.com/script/main/art.asp?articlekey=50900

A 6-ounce broiled porterhouse steak gives you about 40 grams of protein. But it also delivers about 38 grams of fat, 14 of them saturated. That's more than 60 percent of the recommended daily intake for saturated fat. The same amount of salmon gives you 34 grams of protein and 18 grams of fat, 4 of them saturated.
SOURCE: The Harvard School of Public Health http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/protein/

Fish

For many years, the American Heart Association has recommended that people eat fish rich in omega-3 fatty acids at least twice a week. Doctors have long believed that the unsaturated fats in fish, called omega-3 fatty acids, are the nutrients that reduce the risk of dying of heart disease. However, more-recent research suggests that other nutrients in fish or a combination of omega-3 fatty acids and other nutrients in fish may actually be responsible for the health benefits from fish.

Fatty fish, such as salmon, lake trout, mackerel, herring, sardines and tuna, contain the most omega-3 fatty acids and therefore the most benefit, but many types of seafood contain small amounts of omega-3 fatty acids.

SOURCE: http://www.mayoclinic.org/diseases-conditions/heart-disease/in-depth/omega-3/art-20045614

Fish is a heart healthy source of protein, Vitamin D and omega-3 fatty acids, beneficial to your body and brain.
Heart Health Recipes
  • 3 Fish Teriyaki
  • Basque Tuna Stew
  • Cajun Cod
  • Flounder Stuffed with Vegetables
  • Grilled Salmon Fruit Salsa
  • Halibut, Tarragon & Sesame Seeds
  • Mackeral with Garlic & Herbs
  • Peppered Tuna Steaks
  • Sweet & Sour Fish Curry
  • Swordfish, Grapefruit & Brazil Nuts
  • Click Here to Download 10 Delicious Heart Healthy Fish Recipes in a PDF for only $4.50

    Beef

    Traditionally, all beef was grass fed beef, but we've turned that completely upside down. Now, thanks to our misguided policies, our beef supply is almost all feedlot beef.

    It's not widely known, but E. coli 0157:H7 has only recently appeared on the scene. It was first identified in the 1980s, but now this pathogen can be found in the intestines of almost all feedlot cattle in the U.S. Even less widely recognized is that the practice of feeding corn and other grains to cattle has created the perfect conditions for forms of E. Coli and other microbes to come into being that can, and do, kill us. http://www.foodrevolution.org/blog/the-truth-about-grassfed-beef/.

    For immediate release: Monday, March 12, 2012
    Red Meat Consumption Linked to Increased Risk of Total, Cardiovascular, and Cancer Mortality

    Boston, MA -- A new study from Harvard School of Public Health (HSPH) researchers has found that red meat consumption is associated with an increased risk of total, cardiovascular, and cancer mortality. The results also showed that substituting other healthy protein sources, such as fish, poultry, nuts, and legumes, was associated with a lower risk of mortality. Read the full article.



    ABC NEWS - 70 Percent of Ground Beef at Supermarkets Contains "Pink Slime". Gerald Zirnstein and his fellow USDA scientist, Carl Custer, both warned against using what the industry calls "lean finely textured beef," widely known now as "pink slime," but their government bosses overruled them.

    McDonald's McRibs (where are the ribs?)
    made from "Restructured Meat Technology" with roughly 70 ingredients.

    McRibsThe parts including pig bits like tripe, heart, and scalded stomach are cooked and blended with a lot of salt and water to extract salt-soluble proteins, which act as a "Meat Glue" that helps bind the re shaped meat together producing a "Pink Slime" Pig Innards product.

    The bun contains 34 of the ingredients, which includes azodicarbonamide, a flour-bleaching agent that is most commonly used in the manufacture of foamed plastics like in gym mats and the soles of shoes. Also high-fructose corn syrup, corn meal, wheat gluten, soybean oil, partially hydrogenated soybean and/or cottonseed oils from genetically modified organisms, salt and many more chemicals.

    The Sauce includes high-fructose corn syrup and soybean oil from genetically modified organisms and salt.

    One sandwich contains at least 500 calories, 28 grams of fat, 44 grams of carbohydrates and 980 milligrams of sodium.

    Pork

    WHAT'S IN THAT PORK?
    The January 2013 Consumer Reports article posited that low dose antibiotics used in pork feed may be "accelerating the growth of drug-resistant SUPERBUGS that threaten human health." Our analysis of pork-chop and ground-pork samples from around the U.S. found that yersinia enterocolitica, a bacterium that can cause fever, diarrhea, and abdominal pain, was widespread. Some samples harbored other potentially harmful bacteria, including salmonella. And there are more reasons to be concerned about "the other white meat."
    Read the report:http://www.consumerreports.org/cro/pork0113.htm

    Eggs

    Egg Yolk Is Your Breakfast Killing You?
    care2.com
    by Judy Molland August 15, 2012

    The study, published in the journal Atherosclerosis, states that the cholesterol in egg yolks accelerates atherosclerosis (the build-up of plaque in our arteries) almost as much as smoking.

    On the contrary: an April 5th, 2012 article by Tanya Zuckerbrot, "Egg-cellent nutrition" makes the statement that there is, "no correlation between egg consumption and cardiovascular disease for those that do not have high cholesterol or diabetes".

    My opinion (Paul Giomi) is "The jury seems to be out on the controversy of egg yolks. Personally I only eat the egg whites to be on the safe side, which you can add flavor to with spices such as Paprika".

    Read more: http://www.care2.com/causes/is-your-breakfast-killing-you.html#ixzz23vJ7a57J

    Bacon

    BaconThe above article about breakfast and eggs brought to mind my decision no to consume bacon many years ago, which I used to enjoy.

    Bacon has only about 40 calories and about 3.5 grams of fat in a strip, BUT!

    A 2007 study by Columbia University suggests a link between eating cured meats (such as bacon) and chronic obstructive pulmonary disease. The preservative sodium nitrite is the probable cause.

    The sodium nitrates (a food additive used in many processed and cured meats) in bacon create carcinogenic nitrosamines when the bacon is cooked. The very high cooking temperatures used to fry bacon are conducive to nitrosamine formation.

    Nitrosamines have also been linked with gastric cancer, colon cancer, and pancreatic cancer and Researchers from the Harvard School of Public Health found in 2010 that eating processed meats such as bacon was associated with an increased risk of both heart disease and diabetes.

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