Protein is needed daily for one's health and well-being. Protein is built from amino acids, including 8 essential acids which cannot be manufactured by the body and must be supplied by foods. Amino acid building blocks are used in the immune system, cell repair, hormone production and the repair of muscle tissue. Carbohydrates and fats supply energy, but protein contains nitrogen to rebuild cells and tissues. Protein also stabilizes blood sugar levels by requiring the pancreas to produce the hormone glucagon which turns stored fat into usable energy. As protein intake is brought to amounts needed by the individual, the cravings for sweets disappear as well as the tormenting desire for starches and carbohydrates.
To get the maximum effect from protein, it must be digested and absorbed. Therefore, over-eating at a setting reduces the benefits received. Also, if any of the 4 B’s (burping, bloating, burning or belching) are present during or after the meal, a digest-aid is needed to ensure complete digestion and value. Choose from Nature's Sunshine Bowel Detox, Digestive Bitters, Food Enzymes, PDA, Proactazyme or Small Intestine Detox; or Pure Herbs' D-W, Gentian, Ginger or Papaya Mints.
Just as water needs vary based on body weight, so do protein needs. To determine daily minimum, divide your weight by 2. Most people require this many grams daily for optimum immunity, weight management, energy and tissue repair. Nature's Sunshine IN. FORM Burn Fat. Be Fit. program recommends 100 grams daily for the average person seeking to improve overall body composition.
Strive to ingest 30 grams of protein within the first hour of being awake to set the day's metabolism.For every 20 grams eaten, be sure to intake 1 full serving of vegetables to help process the protein.
A very simple way to achieve 100+ grams of protein daily is three 30-gram meals plus two 10-gram snacks. Or, choose palm-sized portions of protein 3 - 6 times daily. Balance with a carbohydrate or fat based on the specific energy need: carbohydrate before physical activity or fat when you will not be physically active. To optimize weight reduction, increase protein and maintain small carbohydrate portions: 10-30g of carbs per meal for a daily carb intake of 30-90g. Build the habit of checking labels to verify grams per serving size.
SHAKES: Meal replacement or snack mixed into water, almond milk, soy milk, 2% or whole milk.
Add fruits or veggies as desired. Can also use in recipes. Nature's Sunshine offers:
25g Nutriburn Chocolate or Vanilla, Whey, 220 calories
20g Love & Peas Vanilla or Sugar-free; vegetable source, 140-180 calories
15g Smart-Meal Chocolate, Vanilla or Chai; Soy + Chlorella, 130-140 calories
13g Nature's Harvest Vanilla, vegetable source + phytonutrients, 110 calories
BEANS: 4-11 grams per half cup, cooked:
Pinto, Adzuki, Edamame, Navy, Lentils, Kidney, Black, Chickpeas, Fava, Lima, Peas
EGGS: 6 grams per egg. Enjoy over-easy, sunny side up, poached or boiled.
MEAT: 5 - 9g per ounce: Chicken Breast, Turkey Breast, Ground Turkey, Round Steak, Sirloin
Steak, Lean Ground Beef, Buffalo, Lamb, Pork Chop, Bacon, Ostrich, Deer, Rabbit, etc.
SEAFOOD: 5 – 9g per ounce: Swordfish, Orange Roughy, Haddock, Salmon, Lobster, Scallops,
Shrimp, etc. Tuna no more than once a week (mercury).
MILK: 1 gram per ounce: Whole Milk, 2% Milk, Soy Milk (organic soy only)
1 gram per cup: Almond Milk
YOGURT: 10-12g per 6oz serving: Greek yogurt contains nearly triple protein of regular yogurt.
Plain or Vanilla is generally best and can be flavored with fresh fruit and nuts.
Avoid carageenan and artificial sweeteners (aspartame, sucralose, acesulfame).
TOFU: 5g per ounce
CHEESE: 3-7g per ounce: Swiss, Munster, Cheddar, Parmesan, Mozzarella, Colby, Brie, Ricotta.
No American or Processed “Cheese” Spreads.
7g per 2 ounces: Cottage Cheese
WHOLE GRAIN: 4g/slice: Genesis 1:29 bread or Ezekiel bread
Check labels on breads, muffins, english muffins, crackers, hot/cold cereals.
For weight loss: Rye, Yellow Corn, Quinoa, Brown Rice, Millet
For weight gain: Wheat, Barley, Oats
NUT BUTTERS: Grams/1T = Almond 2.4g, Cashew 2.8g, Peanut 3.5g, Sesame/Tahini , Sunflower 3.1g
Use only nut butters which contain no added hydrogenated fats.
Natural nut butters also contain no preservatives and must be refrigerated after opening.
NUTS: Grams/1oz = Almond 6g, Cashew 4g, Walnut 4g, Brazil 4g, Pistachio 3-6g, Pecan 3g
Raw vs. roasted. Enjoy small quantities in salads, cereal or with fruit.
Optimize digestion by soaking raw nuts overnight, drain and dry on low heat in oven.
SEEDS: Grams/1T = Chia 3g, Flaxseed 2g, Hempseed hulled 3.3g, Pumpkin 4.5g, Sunflower 3g
Add to salads, smoothies, baked goods, oatmeal, yogurt.
VEGGIES: Broccoli 1.5g, Brussel Sprouts 2g, Carrots 1g.
Measurements are per ½ cup of cooked veggies.
SUPPLEMENTS: 4 grams: 6 capsules of Nature's Sunshine Spirulina
5 grams: 1 scoop of Nature's Sunshine Collatrim
SPIRITUAL: We are more than the bodies we live in. Nourish your spirit and soul with the milk and meat of God's word: Master, eat. But he said unto them, I have meat to eat that ye know not of... Jesus said, My meat is to do the will of him that sent me, and to finish his work. Labour not for the meat which perisheth, but for that meat which endureth unto everlasting life, which the Son of man shall give unto you: for him hath God the Father sealed. Then said they unto him, What shall we do, that we might work the works of God? Jesus answered and said unto them, This is the work of God, that ye believe on him whom he hath sent. Be not afraid, only believe. Let not your heart be troubled, you believe in God, believe also in me. For we which have believed do enter into rest...Let us labour therefore to enter into that rest, lest any man fall after the same example of unbelief. For even hereunto were ye called: because Christ also suffered for us, leaving us an example, that ye should follow his steps... John 4:31-36, John 6:27-29, Mark 5:36, John 14:1, Hebrews 4, 1 Peter 2:11-25
AVOID: Avoid proteins made with hydrogenated fats, refined sugars, high fructose corn syrup. Margarines and “ crisco” type vegetable shortenings can congest the liver and gall-bladder as they are such saturated fat they will not even spoil.Also avoid artificial sweeteners such as aspartame (Equal, Nutrasweet), saccharin (Sweet Thing) and sucralose (Splenda) as the evidence indicates they can cause damage to the digestive, glandular and nervous systems.
OK: Use sweeteners such as honey, date sugar, unsulfured molasses and maple syrup.
Nature’s Sunshine’s Herbal Punch and Stevia are also excellent sweeteners.
Use oils that will spoil such as real butter, avocado, extra virgin olive oil and coconut oil.
This protein summary may be reprinted with web link for educational purposes and free distribution only. References and recommended reading include Nature's Sunshine IN.FORM Burn Fat. Be Fit. program, the books "Protein Power" by Michael Eades MD, "Metabolic Transformation," "The Vitamin Robbers" & The Center for Building Better Health.
For more information on historical nutrition including herbs call 812-482-7868 or visit sunshinespecialties.net
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