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Our bodies need protein for many different reasons. Some of the most important ways our bodies use proteins are; support cell growth, help maintain a strong immune system, and repair tissues. Protein is a macronutrient that should not be ignored in our daily diets.

Osterweil, Neil. “The Benefit of Protein”. WebMD. N.d. Web. 26 Aug. 2019.

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We often think of meat as a popular source of protein, which it is, but there are other foods that can help us meet our daily protein needs. Nuts and legumes offer a good source of protein for those looking outside of the meat. It is not as important where we get our protein from, whether it is from meat or not, but more so that we are consuming our daily recommended amount.

“Protein sources that are best for your heart”. Harvard Health Publishing. Aug. 2015. Web. 26 Aug. 2019.

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Most of us grew up being told that we need eight 8-ounce glasses of water each day, but this number is not based on evidence. Our amount of daily activity can help us determine what our specific hydration needs are. A good rule of thumb is 3.7 liters for men and 2.7 liters for women each day.

Marcin MD, Judith. “Water: Do we really need 8 glasses a day”. Medical News Today. 9 Jul. 2018. Web. 26 Aug. 2019.

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The vegetarian widely, which is widely popular, restricts people to eating only foods from plants. This means that someone cannot consume meat. This lack of meat in the diet makes it a little more difficult for someone to meet their daily protein needs, but it is completely possible. According to EatingWell.com, some simple protein solutions for vegetarians include; lentils, beans, Greek yogurt, almonds, and peanut butter.

Valente, M.S.,R.D., Lisa. "Top Vegetarian Protein Sources". Eating Well. N.d. Web. 26 Aug. 2019.

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Everyone has heard the word protein in their lives and they see it everywhere. Protein shakes, powders, bars, and many other things. I've actually been told that I needed to increase my protein intake if I wanted my hair to grow in thicker and longer. There are many ways to get protein from your diet, but like most things in life there are some better than others. This article actually corresponds with the Ornish diet about the best place to get nutrients from; suggesting that you get proteins from plants when you can.

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Protein is an essential macronutrient, but not all food sources of protein are created equal, and you may not need as much as you think. Learn the basics about protein and shaping your diet with he...

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Everyone has seen the memes and watches the prankster videos about them, but how much do we really know? I didn't know how many types of vegetarian there was until I did the reading for this week and realized there was more to it than it seems. According to the Mayo Clinic there's five types of vegetarian diets. Ranging from eating fish and avoiding meat to cutting out any animal products of by products.

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Vegetarian diet: How to get the best nutrition

A well-planned vegetarian diet is a healthy way to meet your nutritional needs. Find out what you need to know about a plant-based diet.
By Mayo Clinic Staff
Vegetarian diets continue to increase in popularity. Reasons for following a vegetarian diet vary but include health benefits. Following a vegetarian diet may reduce the risk of heart disease, diabetes and some cancers.

But some vegetarian diets may rely too heavily on processed foods with too many calories, and too much sugar, fat and salt. These diets may not include enough fruits, vegetables, whole grains and nutrient-rich foods.

With planning, a vegetarian diet can meet the needs of people of all ages, as well as people who are pregnant or breastfeeding.

The key is to be aware of your nutritional needs so that you plan a diet that meets them.

Types of vegetarian diets

Vegetarian diets vary in what foods they include and exclude:

Lacto-vegetarian diets exclude meat, fish, poultry and eggs, as well as foods that contain them. Dairy products, such as milk, cheese, yogurt and butter, are included.

Ovo-vegetarian diets exclude meat, poultry, seafood and dairy products, but allow eggs.

Lacto-ovo vegetarian diets exclude meat, fish and poultry, but allow dairy products and eggs.

Pescatarian diets exclude meat and poultry, dairy, and eggs, but allow fish.

Vegan diets exclude meat, poultry, fish, eggs and dairy products, as well as foods that contain these products.

Some people follow a diet that is mostly plant-based, but they still eat meat, dairy, eggs, poultry and fish on occasion or in small quantities. This is sometimes called a flexitarian diet.

Planning a healthy vegetarian diet

To get the most out of a vegetarian diet, choose a variety of healthy plant-based foods. These include whole fruits and vegetables and whole grains. Nuts and legumes, such as lentils, beans and peanuts, also are considered healthy plant-based foods.

At the same time, cut back on less healthy choices. These include sugar-sweetened beverages, fruit juices and refined grains. A registered dietitian can help you create a vegetarian plan that's right for you.

*All foods are assumed to be in nutrient-dense form, lean or low-fat, and prepared without added fats, sugars, refined starches or salt.

Source: 2020-2025 Dietary Guidelines for Americans

Keep in mind that the more foods you cut out of your diet, the harder it can be to get all the nutrients you need. A vegan diet, for example, cuts out natural food sources of vitamin B-12, as well as milk products, which are good sources of calcium.

To be sure that your diet provides what your body needs, pay special attention to the following nutrients:

Calcium and vitamin D

Calcium helps build and maintain strong teeth and bones. Milk and dairy foods are highest in calcium. Dark green vegetables are good plant sources if you eat enough of them. Examples include turnip and collard greens, kale and broccoli. Other options include calcium-enriched and fortified products. Calcium is added to some juices, cereals, soy milk, soy yogurt and tofu.

Vitamin D also plays an important role in bone health. Vitamin D is added to cow's milk, some brands of soy and rice milk, and some cereals and margarines. Be sure to check food labels. People who don't eat enough fortified foods and have limited sun exposure may want to talk with a health care provider about vitamin D supplements. Plant-derived vitamin D supplements are available.

Vitamin B-12

Vitamin B-12 is necessary to produce red blood cells and prevent anemia. Anemia a condition in which the body doesn't have enough healthy red blood cells to carry oxygen to all parts of the body. Vitamin B-12 is found almost exclusively in animal products, so it can be difficult to get enough B-12 on a vegan diet. Vitamin B-12 deficiency may go undetected in people who eat a vegan diet. This is because the vegan diet is rich in a vitamin called folate that can mask vitamin B-12 deficiency. For this reason, it's important for vegans to consider vitamin supplements, vitamin-enriched cereals and fortified soy products.

Protein

Protein helps keep skin, bones, muscles and organs healthy. Eggs and dairy products are good sources, and you don't need to eat large amounts to meet your protein needs. Eating a variety of plant-based foods throughout the day also can provide enough protein. Plant sources include soy products and meat substitutes, legumes, lentils, nuts, seeds, and whole grains.

Omega-3 fatty acids

Omega-3 fatty acids are found in fish, canola oil, soy oil, walnuts, ground flaxseed and soybeans. Vegetarian diets that do not include fish may be low in two types of omega-3 fatty acids called DHA and EPA. Some evidence suggests that taking in EPA and DHA omega-3 fatty acids may lower the risk for heart disease. Also, these two omega-3s may be important during pregnancy for fetal development. Research on other health effects of EPA and DHA varies. Vegetarians who do not eat fish or include sources of omega-3 fatty acids in their diet may consider adding fortified products to their diet.

Iron and zinc

Iron is important to red blood cells. Dried beans and peas, lentils, enriched cereals, whole-grain products, dark leafy green vegetables, and dried fruit are sources of iron. But the body doesn't absorb iron from plant sources as easily as animal sources. So the recommended intake of iron for vegetarians is almost double that recommended for nonvegetarians. To help your body absorb iron from plants, eat foods rich in vitamin C at the same time as you're eating iron-containing foods. Vitamin C-rich foods include peppers, strawberries, citrus fruits, tomatoes, cabbage and broccoli.

Like iron, zinc is not as easily absorbed from plant sources as it is from animal products. Fish, including crab and shrimp, are sources of zinc for pescatarians. Cheese and yogurt are sources of zinc if you eat dairy products. Plant sources include whole grains, soy products, lentils, beans, nuts and wheat germ. Zinc helps the body make proteins and grow cells. Research on zinc in the diet has found that it supports the immune system and vision, specifically.

Iodine

Thyroid hormones are made partly of iodine. Thyroid hormones help control the body's metabolism and play an important role in muscle growth. Iodine can easily be added to food by using iodized salt. Seafood and dairy also are sources of iodine. People who do not eat seafood or dairy may be at risk of iodine deficiency if they do not use iodized salt. Iodine deficiency can lead to the thyroid getting bigger as it tries to meet the body's need for thyroid hormones. When that happens to the thyroid it's called goiter. Seaweed is vegetarian option for dietary iodine.

Getting started

One way to start on a vegetarian diet is to slowly reduce the meat in your diet. At the same time, increase the amount of fruits and vegetables in your diet. Here are a few tips to help you get started:

Ramp up. Each week increase the number of meatless meals you already enjoy, such as spaghetti with tomato sauce or vegetable stir-fry. Find ways to include greens in your daily meals. Good options include spinach, kale, Swiss chard and collards.

Substitute. Take favorite recipes and try them without meat. For example, make vegetarian chili by leaving out the ground beef and adding an extra can of black beans. Or make fajitas using extra-firm tofu rather than chicken. You may be surprised to find that many dishes need only simple changes to become vegetarian.

Branch out. Check the internet for vegetarian menus. Buy or borrow vegetarian cookbooks. Check out ethnic restaurants to sample new vegetarian cuisines. Adding variety to your vegetarian diet can help you meet all your nutritional needs.

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Show references

1. How does plant-forward (plant-based) eating benefit your health? American Heart Association. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/how-does-plant-forward-eating-benefit-your-health. Accessed Jan. 2, 2023.

2. Colditz GA. Healthy diet in adults. https://www.uptodate.com/contents/search. Accessed Jan. 2, 2023.

3. Demory-Luce D, et al. Vegetarian diets for children. https://www.uptodate.com/contents/search. Accessed Jan. 2, 2023.

4. Landon MB, et al., eds. Nutrition during pregnancy. In: Gabbe's Obstetrics: Normal and Problem Pregnancies. 8th ed. Philadelphia, PA: Elsevier; 2021.

5. Libby P, et al., eds. Nutrition and cardiovascular and metabolic diseases. In: Braunwald's Heart Disease: A Textbook of Cardiovascular Medicine. 12th ed. Philadelphia, PA: Elsevier; 2022.

6. Vegetarian eating. Office on Women's Health. U.S. Department of Health and Human Services. https://www.womenshealth.gov/healthy-eating/how-eat-health/vegetarian-eating. Accessed Jan. 2, 2023.

7. 2020-2025 Dietary guidelines for Americans. U.S. Department of Health and Human Services and U.S. Department of Agriculture. https://www.dietaryguidelines.gov. Accessed Jan. 2, 2023.

8. Rogers CJ, et al. Preventive nutrition. Medical Clinics of North America. 2022; doi.org/10.1016/j.mcna.2022.06.001.

9. Protein foods. U.S. Department of Agriculture. https://www.myplate.gov/eat-healthy/protein-foods. Accessed Jan. 2, 2023.

10. Craig WJ, et al. The safe and effective use of plant-based diets with guidelines for health professionals. Nutrients. 2021; doi.org/10.3390/nu13114144.

11. Nutrition and health info sheets for health professionals - Vegetarian diets. University of California, Davis. https://nutrition.ucdavis.edu/outreach/nutr-health-info-sheets/pro-vegetarian. Accessed Jan. 2, 2023.

12. Zhang X, et al. Omega‐3 polyunsaturated fatty acids intake and blood pressure: A dose‐response meta‐analysis of randomized controlled trials. Journal of the American Heart Association. 2022; doi.org/10.1161/JAHA.121.025071.

13. Salama M, et al., eds. Hypochromic and hemolytic anemias. In: Atlas of Diagnostic Hematology. 1st ed. Philadelphia, PA: Elsevier; 2021.

14. Zinc fact sheet for health professionals. Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/zinc-HealthProfessional. Accessed Jan. 6, 2023.

15. Iodine fact sheet for health professionals. Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/Iodine-HealthProfessional. Accessed Jan. 6, 2023.

16. Key TJ, et al. Plant-based diets and long-term health: Findings from the EPIC-Oxford study. Proceedings of the Nutrition Society. 2021; doi.org/10.1017/S0029665121003748.

17. Iron fact sheet for health professionals. National Institutes of Health. https://ods.od.nih.gov/factsheets/Iron-HealthProfessional/. Accessed Feb. 2, 2023.

18. Dietary Reference Intakes for vitamin A, vitamin K, arsenic, boron, chromium, copper, iodine, iron, manganese, molybdenum, nickel, silicon, vanadium, and zinc. Iodine. National Academies of Sciences, Engineering, and Medicine. https://nap.nationalacademies.org/read/10026/chapter/10. Accessed Feb. 2, 2023.

See more In-depth

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Vegetarian diet: How to get the best nutrition

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A vegetarian diet can meet your nutritional needs if you make wise choices.

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Obviously everyone here knows that to stay healthy, functioning, and able water is a key ingredient in our diets. We're quite literally made of it. Recently I've heard two seperate things about the temperature that water should be drank for a full healthy effect. This article on Healthline weighs in on both sides of the dial and explains why both cold and warm water could be a good thing for you or not.

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Staying hydrated has proven benefits for your mental and physical health. The National Academies of Sciences, Engineering, and Medicine recommends that men 19 and older consume 3.7 liters of water per day (15.5 cups) and women 19 and older consume 2.7 liters daily (11.5 cups). But can drinking cold water have a negative impact on your health?

Some people believe that drinking cold water is a bad habit that can actually harm your long-term health. This belief is based on the idea that drinking cold water contracts your stomach, making it harder to digest food after a meal. Some people also believe that your body has to work harder to maintain its internal temperature of 98.6°F (37°C) if you're drinking water that's near the temperature of ice, or less than 36°F (4°C).

But is there any truth to these ideas? Keep reading to find out the possible risks and benefits of drinking cold water.

Drinking cold water does affect your body in ways you may not anticipate or want. One older and small study from 1978, involving 15 people, found that drinking cold water made nasal mucous thicker and more difficult to pass through the respiratory tract. By comparison, the researchers found that chicken soup and hot water helped people breathe more easily. If you're trying to treat a cold or flu, drinking cold water might make your congestion feel worse.

There are some health conditions that drinking cold water can aggravate. Drinking cold water was linked in 2001 to triggering migraines in people that already experience migraine. The pain related to achalasia, a condition that limits your body's ability to pass food through your esophagus, get worse when you drink cold water with a meal.

In ancient Chinese medicine, drinking cold water with hot food is seen as creating an imbalance. Typically, meals in the Chinese culture are served with warm water or hot tea, instead. This belief is mirrored in several other cultures around the world.

Some people hold a similar belief that drinking cold water on a hot day won't help cool you down. There isn't enough research to conclude that either belief is true or false.

Drinking cold water does have its benefits. Drinking cold water during exercise can help keep your body from overheating and make your workout session more successful. This is probably because drinking cold water makes it easier for your body to maintain a lower core temperature.

Drinking plain water, no matter the temperature, has been proven to give your body more energy throughout the day.

Can drinking cold water help with weight loss?

Drinking water as an alternative to sugary beverages is good for your digestion and maintaining a healthy weight, even if the water you drink is on the colder side. Drinking water that's cold may actually help you burn a couple of extra calories as you digest it because your body has to work harder to maintain its core temperature. But it's not likely that drinking cold water is a powerful jump-start tool for weight loss.

Drinking warm water can aid in digestion, help your circulation, and overall assist your body in getting rid of toxins faster. While this isn't a "risk," per se, it's something to keep in mind as you decide how you'd like to get water in your body.

Drinking warm or hot water has been found to make you less thirsty. This can be dangerous on days when your body is losing water through sweating to try to keep cool. If you do opt to drink warm water, be aware that you may not feel thirsty as often as you should.

Some people may want to avoid drinking cold water. Drinking cold water while you have a cold or flu, or if you have any chronic condition that results in slower digestion, is probably not a great idea. But while some cultures regard drinking cold water as a significant health risk for everyone, there isn't a lot of evidence to support that claim. There are plenty of benefits to drinking warm water, though.

As for the benefits of drinking cold water? They turn out to be the same benefits of drinking regular room-temperature water: Keeping you hydrated and giving you more energy.

If you're concerned about your digestion, trying to make a plan to lose weight, or feeling like you might be consistently dehydrated, speak with your doctor and make a plan that will keep you hydrated and healthy.

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Is Drinking Cold Water Bad for You? Digestion, Weight Loss, Energy

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Staying hydrated has proven benefits for your mental and physical health. The National Academies of Sciences, Engineering, and Medicine recommends that men 19 and older consume 3.7 liters of water per day (15.5 cups) and women 19 and older consume 2.7 liters daily (11.5 cups).

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Portions are a large part of the issue of obesity in the United States. There are many ways to help with portion control such as environmental factors that can be changed and even asking for half portions. This article on Healthline gives lots of suggestions on how to portion control.

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Obesity is a growing epidemic, as more people than ever are struggling to control their weight.

Increased portion sizes are thought to contribute to overeating and unwanted weight gain ().

Research indicates that many factors can influence how much you eat.

People tend to eat almost all of what they serve themselves. Therefore, controlling portion sizes can help prevent overindulging ().

Here are 9 tips to measure and control portion sizes - both at home and on the go.

Evidence suggests that sizes of plates, spoons and glasses can unconsciously influence how much food someone eats (, , ).

For example, using large plates can make food appear smaller - often leading to overeating.

In one study, people using a large bowl ate 77% more pasta than those using a medium-sized bowl ().

In another study, nutritional experts served themselves 31% more ice cream when given larger bowls and 14.5% more when provided with larger serving spoons ().

Interestingly, most people who ate more due to large dishes were completely unaware of the change in portion size ().

Therefore, swapping your usual plate, bowl or serving spoon for a smaller alternative can reduce the helping of food and prevent overeating.

Most people feel just as full having eaten from a smaller dish as from a large one.

Summary Simply using smaller dishes or glasses can lower the amount of food or drink you consume. What's more, people tend to feel just as satisfied.

If measuring or weighing food isn't appealing, try using your plate or bowl as a portion control guide.

This can help you determine the optimal macronutrient ratio for a well-balanced meal.

A rough guide for each meal is:

Vegetables or salad: Half a plate

High-quality protein: Quarter of a plate - this includes meat, poultry, fish, eggs, dairy, tofu, beans and pulses

Complex carbs: Quarter of a plate - such as whole grains and starchy vegetables

High-fat foods: Half a tablespoon (7 grams) - including cheese, oils and butter

Remember that this is a rough guide, as people have different dietary needs. For example, those who are more physically active often require more food.

As vegetables and salad are naturally low in calories but high in fiber and other nutrients, filling up on these may help you avoid overeating calorie-dense foods.

If you want extra guidance, some manufacturers sell portion-control plates.

Summary Using a plate as a guide for portion control can help you curb total food intake. You can divide your plate into sections based on different food groups.

Another way to gauge appropriate portion size without any measuring tools is by simply using your hands.

As your hands usually correspond to your body size, bigger people who require more food typically have bigger hands ().

A rough guide for each meal is:

High-protein foods: A palm-sized serving for women and two palm-sized portions for men - such as meat, fish, poultry and beans

Vegetables and salads: A fist-sized portion for women and two fist-sized portions for men

High-carb foods: One cupped-hand portion for women and two for men - such as whole grains and starchy vegetables

High-fat foods: One thumb-sized portion for women and two for men - such as butter, oils and nuts

Summary Your hands can be a helpful guide for portion sizes. Different food groups correspond to various shapes and parts of your hands.

Restaurants are notorious for serving large portions ().

In fact, restaurant serving sizes are, on average, about 2.5 times larger than standard serving sizes - and up to a whopping eight times larger (, , ).

If you are eating out, you can always ask for a half portion or a children's dish.

This will save you a lot of calories and help prevent overeating.

Alternatively, you could share a meal with someone or order a starter and side instead of a main dish.

Other tips include ordering a side salad or vegetables, asking for sauces and dressings to be served separately and avoiding buffet-style, all-you-can-eat restaurants where it's very easy to overindulge.

Summary Restaurant portions tend to be at least twice the size of a regular portion. Prevent overeating by asking for a half portion, ordering a starter instead of a main dish and avoiding buffet-style restaurants.

Drinking a glass of water up to 30 minutes before a meal will naturally aid portion control.

Filling up on water will make you feel less hungry. Being well hydrated also helps you distinguish between hunger and thirst.

One study in middle-aged and older adults observed that drinking 17 ounces (500 ml) of water before each meal resulted in a 44% greater decline in weight over 12 weeks, most likely due to reduced food intake ().

Similarly, when overweight and obese older adults drank 17 ounces (500 ml) of water 30 minutes before a meal, they consumed 13% fewer calories without trying to make any changes ().

In another study in young normal-weight men, drinking a similar amount of water immediately before a meal resulted in greater feelings of fullness and reduced food intake ().

Therefore, having a glass of water before each meal can help prevent overeating and aid portion control.

Summary Drinking a glass of water up to 30 minutes before a meal can naturally result in reduced food intake and greater feelings of fullness.

Eating quickly makes you less aware of getting full - and therefore increases your likelihood of overeating.

As your brain can take around 20 minutes to register that you are full after eating, slowing down can reduce your total intake.

For example, one study in healthy women noted that eating slowly led to greater feelings of fullness and a decrease in food intake compared to eating quickly ().

What's more, the women who ate slowly tended to enjoy their meal more ().

In addition, eating on the go or while distracted or watching TV boosts your likelihood of overeating ().

Therefore, focusing on your meal and refusing to rush increases the chances you'll enjoy it and control your portion sizes.

Health experts recommend taking smaller bites and chewing every mouthful at least five or six times before swallowing ().

Summary Sitting down to meals with no other distractions and eating slowly will regulate portion control and reduce your likelihood of overeating.

Jumbo-size packages or food served from large containers encourages overeating and less awareness of appropriate portion sizes.

This is especially true for snacks.

Evidence suggests that people tend to eat more out of large packages than small ones - regardless of food taste or quality (, ).

For example, people ate 129% more candies when served from a large container than a small one ().

In another study, participants consumed over 180 fewer grams of snacks per week when given 100-gram snack packs than when given snacks in standard-sized packages ().

Rather than eating snacks from the original packaging, empty them into a small bowl to prevent eating more than you need.

The same applies to bulk portions of family meals. Rather than serving food directly from the stove, re-portion it onto plates before serving. Doing so will help prevent overfilling your plate and discourage returning for seconds.

Summary Eating food from larger packages or containers encourages increased intake. Try re-portioning snacks into individual portions and serving family meals from plates to prevent overeating.

Research indicates that we can't always rely on our own judgment of appropriate portion size ().

This is because many factors affect portion control.

However, it may help to invest in a scale or measuring cup to weigh food and correctly assess your intake ().

Reading food labels also increases awareness of proper portions.

Knowing recommended serving sizes for commonly eaten foods can help you moderate your intake.

Here are some examples:

Cooked pasta or rice: 1/2 cup (75 and 100 grams, respectively)

Vegetables and salad: 1-2 cups (150-300 grams)

Breakfast cereal: 1 cup (40 grams)

Cooked beans: 1/2 cup (90 grams)

Nut butter: 2 tablespoons (16 grams)

Cooked meats: 3 ounces (85 grams)

You don't always have to measure your meals. However, doing so may be helpful for a short period to develop awareness of what an appropriate portion size looks like. After a while, you may not need to measure everything.

Summary Using measuring equipment can help increase awareness of portion sizes and correctly assess how much food is normally eaten.

Research suggests that people are often surprised at how much food they eat (, ).

For example, one study found that 21% of people who ate more due to having larger serving bowls denied having eaten more ( 21).

Writing down all food and drink intake can increase awareness of the type and amount of foods you're consuming.

In weight-loss studies, those who kept a food diary tended to lose more weight overall ( 22).

This likely occurred because they became more aware of what they ate - including their unhealthy choices - and adjusted their diet accordingly.

Summary Jotting down your total calorie intake can increase awareness of what you consume. This can motivate you to make healthier choices and reduce your chances of overeating.

Unwanted weight gain may start with large portion sizes.

However, there are many practical steps you can take to control portions. These simple changes have proven successful in reducing portions without compromising on taste or feelings of fullness.

For example, measuring your food, using smaller dishes, drinking water prior to meals and eating slowly can all reduce your risk of overeating.

At the end of the day, portion control is a quick fix that improves your quality of life and may prevent binging.

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9 Tips to Measure and Control Portion Sizes

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Obesity is a growing epidemic, as more people than ever are struggling to control their weight. Increased portion sizes are thought to contribute to overeating and unwanted weight gain (). Research indicates that many factors can influence how much you eat. People tend to eat almost all of what they serve themselves.

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Excessive body fluid or fluid retention is the effect of having too much fluid on the body. It can be a build- up in the circulatory system, body tissues, or cavities in the body. This buildup is harmful because it causes extra stress on the heart.

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If you buy something through a link on this page, we may earn a small commission. How this works.

Water, or fluid, retention occurs when there is a problem with one or more of the body's mechanisms for maintaining fluid levels. The main symptoms are swelling and discomfort.

The circulatory system, the kidneys, the lymphatic system, hormonal factors, and other bodily systems all help maintain healthy fluid levels. If a problem arises with one or more of these systems, however, fluid retention - otherwise known as edema - can occur.

Edema can affect any area of the body. It happens for a variety of reasons.

This article will look at some causes and symptoms of water retention, as well as how to treat it.

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A person with fluid retention may experience stiffness in the joints, changes in skin color, and swelling.

The symptoms of fluid retention will depend on the area it affects. Common areas include the lower legs, the hands, the abdomen, and the chest.

In the limbs, feet, and hands, symptoms include:

swelling

changes in skin color

shiny or puffy skin

areas of skin that remain indented when pushed in with a finger, known as pitting edema

aches and tenderness in the limbsfu

stiffness in the joints

weight gain

Fluid retention can also affect the following areas:

The brain

Also known as hydrocephalus, fluid retention in the brain can cause symptoms including vomiting, blurred vision, headache, and difficulty with balance. This can be life threatening.

The lungs

Excess fluid in the lungs, or pulmonary edema, can indicate a serious problem with the heart or respiratory system. Symptoms include difficulty breathing, a cough, chest pain, and weakness, as it can affect the lungs' ability to supply oxygen to the body.

Many cases of edema will resolve without treatment.

If there is an underlying condition, a doctor will focus on treating that.

Diuretics are one treatment option. They can help the kidneys remove fluid from the body. These are usually a short-term option, however, as they can cause side effects such as dehydration, increased water retention, and kidney damage.

The human body uses a complex system to regulate its water levels. Hormonal factors, the cardiovascular system, the urinary system, the liver, and the kidneys all play a role. If there is a problem with any one of these parts, the body may not be able to expel fluid as it should.

The sections below discuss the potential causes of fluid retention in more detail.

Capillary damage

Capillaries are tiny blood vessels with a key role in managing fluid balance in the body. Some medications, such as those for high blood pressure, can cause damage to the capillaries.

Capillaries deliver fluid to surrounding tissues. This fluid, called interstitial fluid, supplies nutrients and oxygen to cells. After delivering the nutrients, the fluid returns to the capillaries.

If the capillaries become damaged, edema can occur. Possible problems include changes in pressure inside the capillaries and the capillary walls becoming too leaky.

If these problems do occur, too much liquid can leave the capillaries and enter the spaces between cells. If the capillaries cannot reabsorb the fluid, it will stay in the tissues, causing swelling and water retention.

Some people experience this type of edema because they have a rare condition known as systemic leaky capillary syndrome.

Congestive heart failure

The pumping action of the heart helps maintain normal pressure within the blood vessels. If a person's heart stops working effectively, their blood pressure will change. Fluid retention can arise from this.

There may be swelling in the legs, feet, and ankles, as well as fluid in the lungs, which can result in a long-term cough or breathing difficulties.

Eventually, congestive heart failure can lead to breathing problems and stress on the heart. It can therefore be life threatening.

The lymphatic system

The lymphatic system carries lymph through the body. Lymph is a fluid that contains white blood cells. It helps the immune system defend the body against infection. As the lymphatic system delivers and reabsorbs lymphatic fluid, it also helps the body maintain fluid balance.

If a problem prevents the lymphatic system from working properly, fluid can start to build up around the tissues. This can cause swelling in various parts of the body, including the abdomen, ankles, legs, and feet.

Cancer, infections, and blockages can all cause problems with this system.

What causes swelling in the ankles? Learn more here.

The kidneys

The kidneys filter the blood and help maintain fluid levels in the body.

Waste, fluids, and other substances pass into tiny tubules in the kidneys, which act as a filter. The bloodstream reabsorbs anything the body can reuse and removes the waste in urine.

If the kidneys do not work properly, they cannot remove waste material, including fluids and sodium. The fluid will therefore stay in the body.

People with chronic kidney disease, for example, may notice swelling in the lower limbs, hands, or face.

Pregnancy

During pregnancy, the body holds more water than usual, and this can lead to swelling in the lower limbs - especially during hot weather or after standing for a long time.

Hormonal changes and carrying extra weight in the abdomen can also contribute.

This is not usually dangerous, and it mostly resolves after delivery.

If the swelling suddenly becomes more severe, however, it may be a sign of pre-eclampsia. This is a type of high blood pressure that can harm both the mother and the fetus.

Anyone who experiences headaches, vomiting, pain under the ribs, or vision problems along with increased swelling during pregnancy should seek immediate medical attention.

Physical inactivity

People with mobility problems or a sedentary lifestyle can develop edema in the lower legs. Underuse can cause the calf muscle pump to lose strength.

It may help to:

keep the feet raised

wear compression stockings

practice exercises, such as raising and lowering the feet or rotating the ankles

Obesity

People with obesity may experience swelling due to the extra weight they carry. Obesity also increases the risk of high blood pressure, kidney disease, and heart disease, all of which can result in edema.

Obesity also increases the risk of metabolic syndrome, which includes type 2 diabetes, high blood pressure, and other health issues.

Malnutrition

Albumin is a protein that helps the human body manage fluids. When a person has a severe protein deficiency, it may be harder for their body to move interstitial fluid back into the capillaries.

When a person is severely malnourished, they may develop kwashiorkor. Symptoms include a loss of muscle mass and an enlarged abdomen. This is due to fluid retention in the bodily tissues.

What is malnutrition, and who is at risk? Learn more here.

Infections and allergies

The immune system's role is to defend the body from disease and infection. When the immune system detects an unwanted invader, such as bacteria or an allergen, it will mount an attack. Inflammation is part of this process.

When inflammation occurs, the body releases histamine. Histamine causes the gaps between the cells of the capillary walls to widen. It does this to allow infection-fighting white blood cells to reach the site of inflammation.

However, it can also allow fluid to leak from the capillaries into the surrounding tissues. The swelling that results from this is usually short-term.

People with long-term inflammation may experience water retention.

Medications

Some medications can also lead to water retention.

These include:

calcium channel blockers

nonsteroidal anti-inflammatory drugs

gabapentin

some hormonal therapies, including some birth control pills

prednisone, which is a corticosteroid

some diabetes medications

Anyone who has concerns about swelling while using a medication should speak to their doctor. They may be able to change the dosage or suggest an alternative.

Edema can develop when a person uses birth control pills. What other adverse effects can arise? Find out here.

Hormonal conditions

A hormonal imbalance can lead to fluid retention in the following ways:

Menstruation: Changes in hormonal balance can result in a buildup of fluid before menstruation. A person may experience bloating and breast tenderness as a result.

Thyroid problems: The thyroid gland releases hormones that play a role in managing fluid levels. People with a condition that affects the thyroid gland may therefore experience water retention.

Cushing's syndrome: This condition causes the adrenal gland to produce too much steroid hormone, leading to swelling in the legs.

Dependent edema occurs when fluid pools in the lower part of the body. Learn more here.

Some causes of fluid retention need medical treatment, but home remedies may help relieve the symptoms. The sections below discuss some of these in more detail.

Herbal remedies

Some herbs are natural diuretics. The extract of dandelion ( Taraxacum officinale), for example, may help reduce the amount of water the body retains in a day.

The National Center for Complementary and Integrative Health note that as a food, dandelion is "generally considered safe," although there is no scientific evidence to show that it has any medicinal use or that it is safe as a treatment. Some people may also have an allergy to it.

A person should speak to a doctor before using this or any other herbal remedy. Diuretics may not be safe for people with kidney disease, for example.

Dandelion extract is available to purchase online.

Elevation

If a person has edema in their lower limbs, it may help to:

sit with the legs raised above the heart several times each day

sleep with the affected limb on a pillow, to raise it above the level of the heart

have a massage, in which someone strokes the affected area firmly but gently toward the heart

Clothing

People with edema may wish to wear loose clothing, as it will be more comfortable and allow fluid to circulate.

Use support stockings to increase circulation in the lower limbs.

One way to manage water retention through the diet is by reducing salt intake.

Also, one study found that increasing the intake of magnesium and vitamin B-6 reduced symptoms of premenstrual syndrome, including edema. Dietary sources of magnesium include beans, nuts, whole grains, and leafy greens, while vitamin B-6 is present in bananas, walnuts, and potatoes.

Supplements such as vitamin B-6 and magnesium are available to purchase online. Always speak to a doctor before taking any supplements.

To reduce or prevent water retention, try:

managing weight

getting regular exercise

wearing support stockings, if edema affects the lower limbs

avoiding sitting or standing still for too long

taking breaks to walk around during long journeys

avoiding extreme temperatures, such as hot baths, showers, and saunas

Although it is not always possible to prevent fluid retention, following a healthful diet and getting plenty of exercise can help reduce the risk.

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Water retention (fluid retention): Causes, symptoms, and treatments

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If you buy something through a link on this page, we may earn a small commission. How this works. Water, or fluid, retention occurs when there is a problem with one or more of the body's mechanisms for maintaining fluid levels. The main symptoms are swelling and discomfort.

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Making the choice on whether or not a protein is good or bad for you depends on a couple of things. One determinate is your body type. More important factors are your lifestyle choices and diet. Knowing which foods that will work best for your body is key.

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Labeling foods as either "good" or "bad" might be a simple way to decide which foods are good for you. The problem with these labels is that they give a negative connotation to foods that can still be part of a healthy diet when enjoyed in moderation. When it comes to protein, certain sources contain components that, in large amounts and over time, could be damaging to your health. This doesn't mean you should avoid these foods altogether, but knowing which foods to look out for can help you make wiser dietary choices.

Saturated Fat

Protein that comes from animal sources like red meat, poultry, eggs and dairy products contain a type of fat known as saturated fat. Eating foods high in saturated fat can raise LDL cholesterol in the blood. When LDL cholesterol accumulates, it can form plaque in the arteries and limit blood flow, resulting in heart disease. Protein sources high in saturated fat include fatty meats and whole-milk products.

Red Meat

In addition to being a source of saturated fat, red meat has been linked to certain cancers and diabetes. A study published online in the "The American Journal of Clinical Nutrition" in August 2011 found a link between the consumption of processed red meat and an increased risk of type 2 diabetes. According to the American Cancer Society, red and processed meats have also been associated with colon and prostate cancer. Processed red meat includes foods like bacon, sausage, deli meats and hot dogs. Limiting your intake of these foods is recommended.

Lean Protein

If you want to reduce the amount of saturated fat in your diet, opt for leaner cuts of meat and low-fat or fat-free dairy products. Another approach is to replace high-fat meats with white-meat chicken or turkey, without the skin. Ground turkey can be just as high in saturated fat as ground beef so check the labels, look for the word "lean" on the package, or choose ground turkey breast, which is lower in saturated fat. Fish is also a leaner alternative to fatty meats. Salmon, in particular, is high in omega-3 fatty acids, which can lower your risk of heart disease.

Plant Sources

Protein can also be obtained from plant sources like nuts, seeds, beans, soy products and whole grains. Beans are not only a good source of protein but they also contain fiber, making them a filling choice. Garbanzo beans, for example, contain 7 grams of protein and 6 grams of fiber per half cup. Likewise, an ounce of nuts provides anywhere between 3 to 7 grams of protein, with pecans offering the lowest amount and peanuts being at the higher end. Aside from protein, they are also abundant in healthy sources of monounsaturated and polyunsaturated fat.

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Labeling foods as either "good" or "bad" might be a simple way to decide which foods are good for you. The problem with these labels is that they give a negative connotation to foods that can still be part of a healthy diet when enjoyed in moderation.

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There are five known types of vegetarians. Regardless of the type, each vegetarian must ensure that he or she is eating or taking the appropriate supplements of the proper nutrients that the body needs due to the omission of meat.

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If you buy something through a link on this page, we may earn a small commission. How this works.

A person does not have to eat meat to get all the nutrients they need for good health. A meat-free diet can lead to better health for several reasons.

One reason is that many people who follow a vegetarian diet tend to consume a high proportion of fresh, healthful, plant-based foods, which provide antioxidants and fiber. When a person decides to follow a meat-free diet, they often become more active in making overall healthy choices.

Many studies agree that a vegetarian diet can offer a range of health benefits.

Studies show that a vegan or vegetarian diet may reduce the risk of cardiovascular disease and various types of cancer.

A non-meat diet may also reduce the risk of metabolic syndrome, which includes obesity and type 2 diabetes.

According to a 2019 Gallup poll, 5% of people in the United States describe themselves as vegetarian, including 2% of people aged 55 and over, 8% of those aged 18-34 years, and 7% of people aged 35-54.

This article will focus on the lacto-ovo-vegetarian diet, which includes dairy products and eggs.

Click here to learn about some other popular diets.

A vegetarian diet can provide a wide variety of healthful, nutritious foods, but what the person eats will depend on the type of diet they are following and their personal food choices.

There is a variety of diets that come under the umbrella term vegetarian:

Lacto-ovo-vegetarians avoid both meat and fish but consume dairy and eggs.

Lacto-vegetarians consume dairy products but no eggs.

Ovo-vegetarians consume eggs but no dairy.

Some people who do not eat meat will eat fish. This is a pescatarian diet, rather than a vegetarian diet.

A vegan diet excludes all animal-based foods.

People following a vegetarian diet must make careful choices about what they eat to ensure that they meet their nutritional requirements. Some people may need supplements.

A growing number of younger people are adopting a vegetarian diet, as the Gallup poll shows.

They may do this because:

it brings health benefits

it is a more ecologically sustainable option

they have concerns about the treatment of animals

it is part of a broader lifestyle choice

Some people also avoid meat and animal products for religious reasons.

Here are some ways in which avoiding meat products can enhance a person's health.

Weight: Switching to a vegetarian diet may help a person lose weight, at least in the short-term, according to a 2016 meta-analysis. Scientists need to carry out longer term controlled studies to understand how a vegetarian diet might affect weight.

Cholesterol: A systematic review published in 2015 concluded that people who follow a vegetarian diet are likely to have lower overall cholesterol levels.

Cancer: A study of data for nearly 70,000 people found evidence that the incidence of cancer overall was lower among vegetarians than non-vegetarians. The authors suggested that a non-meat diet may offer some protection from cancer.

Heart health: Authors of a 2014 study found a lower risk of cardiovascular disease in people who followed a vegetarian diet in India. Studies in western countries had already produced similar results.

Diabetes: People who follow a vegetarian diet may be less likely to have type 2 diabetes. One reason for this may be a higher intake of whole grains, fruits, vegetables, legumes, and nuts, and a lower intake of unhealthful fats.

These benefits will not automatically happen when a person stops eating meat. Alongside a vegetarian diet, people need to make sure they:

get the right number of calories

focus on a variety of fruits, vegetables, and whole grains

limit their intake of processed foods and alcohol

avoid unhealthful fats and added sugar and salt

engage in an overall healthful lifestyle, with plenty of exercise

avoid smoking

What are the health benefits of a vegan diet?
Sustainability

In addition to the health benefits, experts say a plant-based diet is more sustainable, as it causes less harm to the environment than a meat-based diet.
What else makes a diet sustainable? Find out here.
Here are some tips for switching to a vegetarian diet:

Start learning about the nutrients required and how to obtain them.

Get some tips and recipes from vegetarian websites, a local health food shop, or a nutritionist.

Make a weekly shopping and meal plan.

Focus on a variety of meat-free dishes that provide a complete protein, so that you do not end up eating as before but just leaving out the meat.

Consider making the change gradually, for example, over a month.

Start with familiar meat-free foods, such as mac and cheese and salad, and add to your repertoire over time.

A gradual change may work better for two reasons:

It is more likely to become a lifestyle and a long-term move.

Sudden dietary changes, such as an increase in the consumption of beans or vegetables, might lead to temporary digestive problems, such as bloating.

The Academy of Nutrition and Dietetics have a range of tips for people who want to stop eating meat:

Choose whole grain products, such as whole wheat bread, wild or brown rice, and whole grain cereals, as these can provide B vitamins.

Vary the diet, with whole grains, fruits, vegetables, legumes, nuts, and so on.

Use eggs and dairy products in moderation, or try adding soy milk.

Ask a healthcare professional about supplements, especially vitamin B-12.

Ensure a sufficient intake of vitamin D, especially if exposure to sunlight is low.

Check the labels of "healthful" vegetarian snacks to ensure they do not contain a lot of sugar, salt, or other additives.

Remember that junk food and fast food can be unhealthful and high in calories, whether they are vegetarian or not.

They also suggest reducing the intake of high sugar and high fat foods.

Learn more here about how to get started on a plant-based diet.

Some scientists say that a vegetarian diet is beneficial to people of all ages, but they note the need to plan appropriately to obtain the whole range of essential nutrients.

The chart below lists some of nutrients that a person following a vegetarian diet may lack, how much of them an adult requires, and some examples of foods that contain them. Some people may also need supplements to boost their levels of these nutrients. Needs may increase during pregnancy and breastfeeding.

Iron

8-18 milligrams (mg)

Pulses, including beans, chickpeas, lentils tofu, spinach, cashew nuts, and green peas. Consume these with vitamin C, which helps the body absorb iron.

Calcium

1,000-1,200 mg

Yogurt, milk, cheese, tofu, fortified orange juice, kale, turnip greens, and broccoli. Calcium is essential for children and women around the time of menopause.

Protein

Eggs, milk, soy milk, nuts, nut butters, seeds, pulses, and cereals. Vegetable sources may not contain complete protein, so people should ensure they get enough of all types of protein throughout the day.

15-20 micrograms (mcg)

Fortified dairy, soy milk, and breakfast cereals, alongside exposure to sunlight.

Vitamin B-12

Yeast, eggs, dairy products, fortified foods, such as breakfast cereals.

Zinc

Dairy products, fortified cereals, dried beans, nuts, and soy products.

Iodine

Seaweed, yogurt, milk, cheese, enriched bread, enriched macaroni, prunes, lima beans, apple juice, green peas, and bananas.

A vegetarian diet will not guarantee good health, but it can contribute to overall healthful dietary choices. A person still needs to make healthful choices, such as avoiding added sugar and high fat processed foods.

Parents and caregivers of children who follow a vegetarian diet should ensure the child is obtaining the nutrients they need for their age and stage of growth. This may include making sure the child is not just eating the family meal minus the meat.

What are the key nutrients a person needs? Find out here.

The 2015-2020 Dietary Guidelines for Americans provide an eating pattern to help people eat healthfully on a vegetarian diet. It advises on suitable quantities of:

dark green vegetables

red and orange vegetables

legumes

starchy and other vegetables

whole and refined grains

dairy products

proteins foods, such as eggs, legumes, soy products, nuts, and seeds

oils

People who follow a vegan diet may need supplements. Click here to find out which ones beneficial.

Many premade products are available for those who are busy or do not feel confident in their cooking skills. They include:

premade meals (always read labels to choose the most healthful options)

burgers and sausages made from meat substitutes (these may be high in sodium and fat)

Most restaurants now offer vegetarian and vegan options.

However, cooking at home is often more economical, and a person can ensure they use fresh, healthful ingredients.

Here are some ideas for meals and snacks without meat, as suggested by dietitians:
Cauliflower no-crust quiche recipe Spaghetti squash orecchietti mushroom soup
According to the Academy of Nutrition and Dietetics, a well-planned vegetarian or vegan diet can be healthful for people at all stages of life.

Plant-based diets may help reduce the risk of heart disease, cancer, type 2 diabetes, obesity, and other conditions. Plant-based foods also tend to be more environmentally sustainable than animal-based foods.

It is worth remembering, however, that going veggie will not make a person healthy overnight. To see improvements in health, it is essential to plan well, include a variety of ingredients, and make the diet part of an overall healthful lifestyle.

For people who wish to reduce their meat intake but feel this is too difficult, a gradual or partial switch may be a suitable option.

The American Heart Association (AHA) offer tips for going meatless, especially for people who would like to lower their cholesterol levels and decrease their risk of heart disease.

Shop here for:

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Vegetarian diet: Benefits, risks, and tips

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If you buy something through a link on this page, we may earn a small commission. How this works. A person does not have to eat meat to get all the nutrients they need for good health. A meat-free diet can lead to better health for several reasons.

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It is important to know the warning signs of cardiovascular disease. This article points out the various types of the disease. It identifies the signs and symptoms. The article also provides some helpful suggestions with some lifestyle tips to help lower your risk of cardiovascular disease.

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Vegans can get protein from a number of sources beside meat.  While meat is a rich source of protein, iron, and B vitamins, not everyone likes meat or believes it is moral to eat meat.  There are different kinds of vegetarism.  Some vegetarians will eat dairy, fish and eggs, which are excellent sources of protein.  However, many vegetarians do not believe in eating dairy, fish and eggs.  Almost all vegetarians can eat beans, nuts, peas, soy products, and seeds.

“All about the Protein Foods Group.” Choose MyPlate, 18 July 2019, https://www.choosemyplate.gov/protein-foods.

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If you want to increase your nutrient intake, try adding whole vegetables, fruits, cocoa, seafood, eggs and liver to your diet.  According to Healthline, the eleven most nutrient dense foods are salmon, kale, blueberries, potatos, seaweed, garlic, shellfish, liver, sardines, egg yolks and dark chocolate (Gunners).  These foods offer a lot of micronutrients. How many of these foods are you eating on a regular basis?  Many Midwesterners are do not eat a large variety of seafood.

Gunnars, Kris. “The 11 Most Nutrient-Dense Foods on the Planet.” Healthline, Healthline Media, 27 Aug. 2018, https://www.healthline.com/nutrition/11-most-nutrient-dense-foods-on-the-planet.

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Do you like Peas?  One serving of peas can offer 5.7g of fiber, or 23% of recommended daily fiber intake.  Peas also have 5.4g of protein, or 11% of the daily value of protein.  They also offer a high level of vitamin A and vitamin C.  They also provide 8% of the daily recommended iron intake.  Peas are low in fat.  They can be mixed into many dishes and are a staple in traditional Mexican cooking.  Consider what you can add peas to today.

“Peas, Raw, Green.” Peas, Raw, Green: Nutritional Value and Analysis, https://www.nutritionvalue.org/Peas,_raw,_green_nutritional_value.html.

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Several factors lead to hangovers like dehydration, electrolyte imbalance, and the level of congeners ingested.  Alcohol contains congeners as a by-product of the alcohol manufacturing, Congeners are like poisons that give you a hangover.  The darker the alcohol, the more congeners are present.  Whisky, cognac and tequila are high in congeners.  Clear alcohol like vodka, gin, white wine and rum have the least number of congeners.

Arnarson, Atli. “7 Evidence-Based Ways to Prevent Hangovers.” Healthline, Healthline Media, 26 Sept. 2018, https://www.healthline.com/nutrition/7-ways-to-prevent-a-hangover#section1.

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Water is a critical part of maintaining our bodily systems.  Our bodies are 60% water, but they also lose water for various reasons/purposes.  If our body does not replace the water loss, it enters a state of dehydration.  The most obvious sign of possible dehydration is thirst.  However, there are less noticeable and/or knowledgeable signs of even mild dehydration.  A few of these signs include dry skins and lips, skin redness, low blood pressure, fatigue, nausea, and headaches.  Chronic dehydration can also cause brain fog and memory troubles.

https://www.healthline.com/health/how-to-tell-if-youre-dehydrated#14-symptoms

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I feel like every workplace has at least one person that is on the keto diet.  You’ll know about it because it’s all they talk about.  They bring a recipe to the work food day, and they are compelled to mention that it’s “keto friendly.”  These are the same people that are just chomping at the bits to tell you all about their diet.  I have a couple of coworkers that are on the keto diet, and nothing about this diet sounds healthy or appetizing.  My coworker talks about eating lots of red meat, cheeses, bacon, and only certain vegetables.  The CNN article provides further evidence about the hazards of keto (which ranks last on their list).  The Mediterranean diet was tied for one of the best “diets” because of the supporting evidence, studies, ease of the diet, sustainability, and the flexibility to engage in healthy eating habits.

https://www.cnn.com/2018/01/04/health/keto-worst-diet-2018/index.html

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We know that protein is an important macronutrient that the body uses for tissue repair, growth and development, muscle health and preservation, metabolism, and the transportation of energy throughout the body.  Since most parts of the body rely on protein, getting the adequate amount of protein can ward off malnutrition.  With the introduction of protein-fad diets, it had me questioning how much protein was too much?  Can too much protein be bad for your health.  The short-answer is yes, but the jury is still largely in dispute on this.  While there are several reasons for this dispute, one reason appears to revolve around the actual protein source.  Limiting red meat appears to be a commonality as red meat is associated with cardiovascular issues.  Too much protein can also contribute to kidney issues and weight gain (there’s a balance in there somewhere).  The current recommendations for a healthy adult (this includes being at a healthy weight) is to consume somewhere between 46-56g of protein a day.  Other recommendations suggest using a weight-based recommendation, and therefore the protein amounts could vary.  Until the science catches up, the best advice is to eat a well-balanced diet that consists of protein, fruits, and vegetables.  As for protein source, good ideas include fish, chicken, turkey, nuts, beans.  Limiting protein sources higher in saturated fats is also recommended.

https://www.health.harvard.edu/diet-and-weight-loss/when-it-comes-to-protein-how-much-is-too-much

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It turns out moderate amounts of coffee is actually good for you!  Coffee lovers rejoice!  However, Starbucks and fancy coffee creamer people should pause for a few.  In addition to containing phytochemicals and antioxidants, coffee may reduce the risk of cardiovascular disease, diabetes, Parkinson’s, uterine and liver cancers, cirrhosis, and gout.  The amount of nutrients, phytochemicals, and antioxidants maybe be slightly less in decaffeinated coffee, but the studies rarely point of whether the coffee was caffeinated or decaffeinated.  Caffeine in small doses appears to be beneficial though.  Too much caffeine can create heart palpitations, anxiety, and that “jittery” feeling so each person’s “moderation” could vary.  One word of caution is to avoid coffee that is too hot…you hear that McDonalds!  While not coffee specific, drinking beverages that are too hot (over 149 degrees) is associated with an increase in esophageal cancer (and a sore tongue and singed taste buds).

https://www.health.harvard.edu/blog/the-latest-scoop-on-the-health-benefits-of-coffee-2017092512429

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How healthy is green tea drinking products?

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How healthy is green tea drinking products?

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Some say Green Tea is the healthiest beverage on the planet.

It has antioxidants and nutrients that powerfully affect the body.

Green Tea is known to improve brain function, fat loss, and a lower the risk of cancer.

The health benefits of Green Tea include:

·         It contains bioactive compounds like polyphenols that reduce inflammation and help fight cancer. Epigallocatechin gallate that treats various diseases.

·         Improves brain function, which stores caffeine that is a block inhibitory neurotransmitter called adenosine.

·         Increases fat burning and improve physical performances.

·         Antioxidants in the Green Tea may lower the risk of some types of cancer like breast, prostate, and colorectal.

·         Protect the brain in old age reducing the risk of Alzheimer’s and Parkinson’s disease.

·         Kill bacteria, which improves dental health and lowers the risk of infection.

·         Lower the risk of type 2 diabetes.

·         Reduce the risk of cardiovascular disease.

·         Help lose weight and lower risk of obesity.

·         Help a person live longer.

https://www.healthline.com/nutrition/top-10-evidence-based-health-benefits-of-green-tea#section10

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Early studies involving humans, raw milk was shown to be superior to pasteurized in protecting against infection, diarrhea, rickets, tooth decay, and TB.

Early studies involving animals fed raw milk had better growth, denser bones, greater integrity of internal organs, less anemia, fewer signs of anxiety and stress and a fewer sign of nutrient deficiency than animals fed pasteurized milk.

Studies have shown:

·         Drinking farm raw milk protected against asthma and allergies.

·         Lactose intolerant people can drink raw milk without problems.

http://www.realmilk.com/safety/fresh-unprocessed-raw-whole-milk/

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When we are hungry, we do not think about what foods we can eat that are considered healthy. Our taste buds decide what foods we have a taste for by memory through the experience of the taste of foods we enjoy.

To get past the taste of foods and the cravings we have for them, we must train our taste buds to crave the foods that are healthy for us.

To train our taste buds, we must:

1.      Taper off the trash – frequent consumption of sugary, fatty, or salty foods hooks and dulls the taste buds.

2.      Try, then try again – be consistent in trying foods the taste buds do not enjoy and eventually it will begin to like what it once disliked.

3.      Mix old and new – if having troubles with dealing with the bitter taste of greens, pair with an item that is taste worthy for the taste buds.

4.      Don’t follow your nose – to make odoriferous vegetables more palatable, boil or steam them to remove sulfurous which is a smelly compound.

5.      Keep up appearances – preparing the plate to where it is pleasing to the eyes.

6.      Adjust the volume – the soundtrack to your meals can influence your fickle tongue. A loud noise like techno tends to make food taste less flavorful while music that could be described as more pleasant like piano-based tunes seems to enhance flavors.

https://www.womenshealthmag.com/weight-loss/a19890024/how-to-retrain-your-taste-buds/

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Plant-based or plant-forward diets are a focus of foods primarily grown from the garden. Plant and forward based foods include fruits and vegetables — also, nuts, seeds, oils, whole grains, legumes, and beans.

It can be challenging to transition from eating meat to a plant-based diet. However, the only way to get through it is to start it and stick with it.

The eight ways of getting started with a plant-based diet are:

1.      Eat lots of vegetables.

2.      Change the way you think about meat. Incorporate smaller portions in each meal until you get to the point of eliminating it.

3.      Choose good fats.

4.      Cook a vegetarian meal at least one night a week.

5.      Include whole grains for breakfast.

6.      Go for greens. Eat leafy vegetables such as kale, collard greens, spinach and other greens each day.

7.      Build a meal around a salad.

8.      Eat fruit for dessert.

https://www.health.harvard.edu/blog/what-is-a-plant-based-diet-and-why-should-you-try-it-2018092614760

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Often times exercise and fewer calories go hand in hand when people are trying to lose weight.  However, its the type of calories that go into the body that makes the difference.  Not fueling the body correctly, can lead to binge eating or falling off the wagon completely.

https://www.eatright.org/fitness/sports-and-performance/fueling-your-workout/3-easy-tips-for-fueling-your-workout-without-overdoing-it

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One month after our wedding, my husband found out he was diabetic and we spent three days in the hospital.  A large part of this disease can be managed via diet and exercise when people understand and care about what they are putting into their bodies.

https://www.eatright.org/health/diseases-and-conditions/diabetes/understanding-diabetes

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There are so many health benefits for being active!!!  Even moderately active.  Not everyone wants to be a gym rat, but even just a thirty minute walk three times a week can be immensely beneficial.

https://www.eatright.org/fitness/exercise/benefits-of-physical-activity/the-importance-of-fitness-in-your-30s

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What we put in our bodies matters.  Eating nutrient dense foods (clean eating) helps our bodies build and maintain muscle, prevent disease and heal from unforeseen injuries.

https://www.eatright.org/fitness/training-and-recovery/endurance-and-cardio/eating-for-strength-and-recovery

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How healthy is green tea drinking products?

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How healthy is green tea drinking products?

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Some say Green Tea is the healthiest beverage on the planet.

It has antioxidants and nutrients that powerfully affect the body.

Green Tea is known to improve brain function, fat loss, and a lower the risk of cancer.

The health benefits of Green Tea include:

·         It contains bioactive compounds like polyphenols that reduce inflammation and help fight cancer. Epigallocatechin gallate that treats various diseases.

·         Improves brain function, which stores caffeine that is a block inhibitory neurotransmitter called adenosine.

·         Increases fat burning and improve physical performances.

·         Antioxidants in the Green Tea may lower the risk of some types of cancer like breast, prostate, and colorectal.

·         Protect the brain in old age reducing the risk of Alzheimer’s and Parkinson’s disease.

·         Kill bacteria, which improves dental health and lowers the risk of infection.

·         Lower the risk of type 2 diabetes.

·         Reduce the risk of cardiovascular disease.

·         Help lose weight and lower risk of obesity.

·         Help a person live longer.

https://www.healthline.com/nutrition/top-10-evidence-based-health-benefits-of-green-tea#section10

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There are studies that suggest that too much protein can cause kidney issues along with Osteoporosis.  However, there are a lot of great benefits to higher protein intake.  Keeping your protein levels high provides added benefits in weight loss by increasing your metabolic rate burning calories.  If you’re on a 2000 calories diet, keeping your protein levels at 30% or 150 grams will help increase your calorie burn, however, you still need to make sure your overall calorie intake remains less than your burn.  There are several ways to get your daily supply of protein besides meat, try fish, eggs and dairy.  If you’re a vegan, there are quinoa s, legumes, and nuts.  For those that exercise, there is also the protein supplements.  Take the time to exercise, drink plenty of fluids, get your daily protein and let your body burn some calories!  The muscle your gaining will help store the extra proteins to allow the body to continually burn calories and help keep you feeling full.

Gunnars, Kris. “Protein Intake – How Much Protein Should You Eat Per Day?” Healthline, Healthline Media, 5 July 2018, http://www.healthline.com/nutrition/how-much-protein-per-day.

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Green tea is the answer.  Green Tea is a great source of hydration with many great benefits.  Green tea came from India and China which used the tea as a form of medicine.  Later the product was brought to the states where we have also found the great benefits.  Several studies show the product ability to fight or prevent cancers, prevent type two diabetes, and Alzheimers.  In addition to these great benefits of green tea it also helps with weight loss.  The tea is made from non-processed leaves keeping the polyphenols and antioxidants intact which assists the body to fight several types of cancers and diseases.  You can get your fill of tea through the store in a bottle, tea leaves, and tea supplements.  If you have any blood pressure or heart rate issues, you may want to consult a physician first.

LD, Megan Ware RDN. “Green Tea: Health Benefits, Side Effects, and Research.” Medical News Today, MediLexicon International, 28 Mar. 2017, https://www.medicalnewstoday.com/articles/269538.php.

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Having problems staying hydrated?

Drinking water can be cumbersome especially while trying to exercise.  Carrying a water bottle can be clumsy and awkward but necessary.  Keeping your water bottle full is the most important part of the day.  We are made up of approximately 60% of water and staying hydrated is an expectation of your body.  It provides us energy to make it through the day and provides the needs to function.   If your board with your normal water regiment, try placing some fresh cucumbers, lemons, limes or infuse your drink with fruit.  A change in the average drink will certainly help freshen up your water intake.  There are also drink mixes like crystal light (I Like the lemonade) that can help with adding flavor to your day.  Sports drinks can also help keep you hydrated but look for the low sugar drinks.  Adding sugar to your water intake does not help your overall hydration.  Before exercising, make sure you take the time to drink a bottle of water, throw a fresh lemon in your bottle when you’re done, fill it up and stay hydrated throughout your exercise.  Remember, your body depends on you to feed it the nutrition and fluid it needs to keep you motivated and moving regardless of how awkward or clumsy it may feel.

“Tips for Staying Hydrated 24/7.” Rite Aid, https://www.riteaid.com/articles/tips-for-staying-hydrated-24-7.

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Protein powders come in many forms, two of the most popular are concentrates and isolates. Whey is a product derived by milk containing all of the amino acids. The whey is turned into a concentrate containing around 80% protein with the additional 20% being fat and carbs. In order to produce an isolate an additional 10% of the fat and carbs are removed from the product by processing the whey. If the end result is supplementing protein intake, a whey isolate is probably the better option.

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Protein powders, drinks and bars are some of the most popular dietary supplements.

One of the most common types of protein found in these products is whey, which comes from dairy.

There are different types of whey protein, including whey isolate and whey concentrate.

This article explains the differences between these two common forms of whey protein and whether one is better to use.

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Much of the protein found in protein bars, drinks and powders is derived from milk. When milk is processed to form cheese or yogurt, the remaining liquid is called whey ( 1).

This liquid contains the fast-digesting proteins commonly referred to as whey protein.

Before processing, about 20% of the protein in milk is whey and the other 80% is made up of the slower-digesting casein proteins ().

Whey and casein are both considered high-quality proteins because they contain all the amino acids needed by your body ().

However, whey is considered particularly beneficial for increasing the production of new protein in your muscles ().

There are several different types of whey protein used in supplements. Two of the most common forms are whey isolate and whey concentrate.

These forms are produced using different processing techniques and vary slightly in their nutritional content.

Summary Whey protein is the fast-digesting part of dairy protein. Different forms of whey protein supplements are available, with two of the most common being whey isolate and whey concentrate.

There are several nutritional differences between whey isolate and concentrate. These differences are caused by the processing methods.

When the liquid whey is collected as a by-product of cheese or yogurt production, it undergoes several processing steps to increase its protein content ( 1).

After a sufficient protein concentration is achieved, the liquid can be dried to form whey concentrate powder that consists of up to 80% protein by weight. The remaining 20% of the whey concentrate powder contains carbohydrates and fats.

If different processing steps are used to reduce the fat and carbohydrate content of whey, a whey isolate powder containing 90% or more protein by weight can be produced ( 1).

Overall, the processing steps used in the production of whey isolate result in higher protein content and lower fat and carbohydrate content per serving.

However, the types of amino acids found in both forms of whey are virtually identical, since they are derived from the same proteins.

The table below shows the key differences between a standard whey isolate and whey concentrate supplement per 100-calorie serving:

In addition to having lower total carbohydrate content, whey isolate also has lower lactose content. This means that it could be a better choice for those who are lactose intolerant.

Nevertheless, the amount of lactose in both forms of whey protein is likely to be low enough for those who are lactose intolerant to use ().

In addition to their nutritional differences, there are cost differences between these two types of whey. Generally, whey isolate is more expensive than whey concentrate.

While this makes sense based on the higher purity of whey isolate, taking a larger quantity of whey concentrate can bring you the same dose of protein, often at a lower cost.

Summary The main difference between whey isolate and concentrate is that whey isolate undergoes more processing, which results in a higher protein content with less carbs, lactose and fat. Whey isolate is typically more expensive than whey concentrate.

Many studies support the beneficial effects of whey protein for active people ( 5).

One study in 192 exercising individuals found that taking whey protein supplements, including whey isolate or concentrate, led to improvements in lean mass and strength ().

However, despite the minor differences in nutritional content, there is not strong evidence to suggest that whey isolate and concentrate have different effects in your body.

In regards to protein, one of the most important factors is your total daily intake. What's more, it is often recommended that the majority of daily protein intake comes from high-quality sources such as dairy, eggs and poultry ( 5).

Both whey isolate and concentrate are high-quality proteins, and it is reasonable to expect that they will produce similar effects if an equivalent dose of protein is taken ().

With that said, those who are limiting their fat, carbohydrate or lactose intake may prefer whey isolate since it is lower than whey concentrate in all three of these components.

It is also worth noting that many supplements contain a blend of proteins that includes both whey isolate and whey concentrate.

Summary Although research supports beneficial effects of whey protein for active individuals, there is not clear evidence for differences in the effects of whey isolate and whey concentrate.

Whey protein consists of several fast-digesting proteins and is a common ingredient in dietary supplements. Two common forms are whey isolate and whey concentrate.

Whey isolate undergoes different processing than whey concentrate, which results in the isolate containing more protein with less carbs and fat per serving.

However, these nutritional differences are small, and there is not strong support for different effects of these two types of whey protein.

Whey isolate may be a good choice for those who are carefully limiting their fat, carb or lactose intake, though this form of whey is typically more expensive.

Taking a slightly higher dose of whey concentrate can result in getting the same total amount of protein as you would get from a whey isolate product, often at a lower cost.

Regardless of which type you use, whey is a high-quality protein that can help you reach your daily protein intake goals.

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Whey Protein Isolate vs Concentrate: What's The Difference?

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Protein powders, drinks and bars are some of the most popular dietary supplements. One of the most common types of protein found in these products is whey, which comes from dairy. There are different types of whey protein, including whey isolate and whey concentrate.

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Water is a fundamental recourse needed for proper body function. A human body is composed of 60% water. Men should drink 3.7 liters and women should drink 2.7 liters of water per day. The human body also requires electrolytes to function properly which can normally be gained from a nutritional diet.  If intense work or exercise is being done, especially in the heat, sports drinks can help replenish both water and electrolytes but should be limited to a fraction of the amount of water intake.

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Water: How much should you drink every day?

Water is essential to good health. Are you getting enough? These guidelines can help you find out.
By Mayo Clinic Staff
How much water should you drink each day? It's a simple question with no easy answer.

Studies have produced varying recommendations over the years. But your individual water needs depend on many factors, including your health, how active you are and where you live.

No single formula fits everyone. But knowing more about your body's need for fluids will help you estimate how much water to drink each day.

What are the health benefits of water?

Water is your body's principal chemical component and makes up about 50&percnt; to 70&percnt; of your body weight. Your body depends on water to survive.

Every cell, tissue and organ in your body needs water to work properly. For example, water:

Gets rid of wastes through urination, perspiration and bowel movements

Keeps your temperature normal

Lubricates and cushions joints

Protects sensitive tissues

Lack of water can lead to dehydration - a condition that occurs when you don't have enough water in your body to carry out normal functions. Even mild dehydration can drain your energy and make you tired.

How much water do you need?

Every day you lose water through your breath, perspiration, urine and bowel movements. For your body to function properly, you must replenish its water supply by consuming beverages and foods that contain water.

So how much fluid does the average, healthy adult living in a temperate climate need? The U.S. National Academies of Sciences, Engineering, and Medicine determined that an adequate daily fluid intake is:

About 15.5 cups (3.7 liters) of fluids a day for men

About 11.5 cups (2.7 liters) of fluids a day for women

These recommendations cover fluids from water, other beverages and food. About 20&percnt; of daily fluid intake usually comes from food and the rest from drinks.

What about the advice to drink 8 glasses a day?

You've probably heard the advice to drink eight glasses of water a day. That's easy to remember, and it's a reasonable goal.

Most healthy people can stay hydrated by drinking water and other fluids whenever they feel thirsty. For some people, fewer than eight glasses a day might be enough. But other people might need more.

You might need to modify your total fluid intake based on several factors:

Exercise. If you do any activity that makes you sweat, you need to drink extra water to cover the fluid loss. It's important to drink water before, during and after a workout.

Environment. Hot or humid weather can make you sweat and requires additional fluid. Dehydration also can occur at high altitudes.

Overall health. Your body loses fluids when you have a fever, vomiting or diarrhea. Drink more water or follow a doctor's recommendation to drink oral rehydration solutions. Other conditions that might require increased fluid intake include bladder infections and urinary tract stones.

Pregnancy and breast-feeding. If you are pregnant or breast-feeding, you may need additional fluids to stay hydrated.

Is water the only option for staying hydrated?

No. You don't need to rely only on water to meet your fluid needs. What you eat also provides a significant portion. For example, many fruits and vegetables, such as watermelon and spinach, are almost 100&percnt; water by weight.

In addition, beverages such as milk, juice and herbal teas are composed mostly of water. Even caffeinated drinks - such as coffee and soda - can contribute to your daily water intake. But go easy on sugar-sweetened drinks. Regular soda, energy or sports drinks, and other sweet drinks usually contain a lot of added sugar, which may provide more calories than needed.

How do I know if I'm drinking enough?

Your fluid intake is probably adequate if:

You rarely feel thirsty

Your urine is colorless or light yellow

Your doctor or dietitian can help you determine the amount of water that's right for you every day.

To prevent dehydration and make sure your body has the fluids it needs, make water your beverage of choice. It's a good idea to drink a glass of water:

With each meal and between meals

Before, during and after exercise

If you feel thirsty

Should I worry about drinking too much water

Drinking too much water is rarely a problem for healthy, well-nourished adults. Athletes occasionally may drink too much water in an attempt to prevent dehydration during long or intense exercise. When you drink too much water, your kidneys can't get rid of the excess water. The sodium content of your blood becomes diluted. This is called hyponatremia and it can be life-threatening.

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Show references

1. Office of Patient Education. The heat is on! Precautions for people with diabetes during the summer months. Mayo Clinic, 2018.

2. Auerbach PS, et al., eds. Dehydration and rehydration. In: Auerbach's Wilderness Medicine. 7th ed. Elsevier; 2017. https://www.clinicalkey.com. Accessed Oct. 9, 2020.

3. Water & nutrition. U.S. Centers for Disease Control and Prevention. https://www.cdc.gov/healthywater/drinking/nutrition/index.html. Accessed Oct. 2, 2020.

4. Dietary reference intakes for electrolytes and water. U.S. National Academies of Science, Engineering, and Medicine. https://www.nationalacademies.org/our-work/dietary-reference-intakes-for-electrolytes-and-water. Accessed Oct. 2, 2020.

5. Franklin BA. Exercise prescription and guidance for adults. https://www.uptodate.com/contents/search. Accessed Oct. 2, 2020.

6. High-altitude travel & altitude illness. U.S. Centers for Disease Control and Prevention. https://wwwnc.cdc.gov/travel/yellowbook/2020/noninfectious-health-risks/high-altitude-travel-and-altitude-illness. Accessed Oct. 2, 2020.

7. Bardosono S, et al. Pregnant and breastfeeding women: Drinking for two. Annals of Nutrition & Metabolism. 2017; doi:10.1159/000462998.

8. Sterns RH. Maintenance and replacement fluid therapy in adults. https://www.uptodate.com/contents/search. Accessed Oct. 2, 2020.

9. Gordon B. How much water do you need. Academy of Nutrition and Dietetics. https://www.eatright.org/food/nutrition/healthy-eating/how-much-water-do-you-need. Accessed Oct. 2, 2020.

10. 10 tips: Make better beverage choices. U.S. Department of Agriculture. https://www.choosemyplate.gov/ten-tips-make-better-beverage-choices. Accessed Oct. 2, 2020.

11. Thomas DT, et al. Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and American College of Sports Medicine: Nutrition and athletic performance. Medicine & Science in Sports & Exercise. 2016; doi:10.1016/j.jand.2015.12.006.

12. Armstrong LE, et al. Water intake, water balance, and the elusive daily water requirement. Nutrients. 2018; doi:10.3390/nu10121928.

See more In-depth

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How much water do you need to stay healthy?

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Know how much water to drink to stay healthy and hydrated.

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Matcha is a powder made from green tea leaves. Part of the process of making matcha involves shading the green tea plants, this triggers a survival mechanism in the plant which causes an increased level of theanine, caffeine, and polyphenol in the leaves. The leaves are then dried up and crushed into a powder that is added directly to hot water and sifted in the water producing a foamy texture at the top of the cup. The tea produced with matcha has a much stronger flavor than traditional green tea and is more of an acquired taste but the science behind the production boasts increased health benefits.

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I've been getting asked about matcha a whole lot lately. I heard that matcha shots were the "it beverage" at New York Fashion Week, and many dedicated coffee lovers are ditching java in favor of matcha. If you're curious about this trendy beverage, here are seven things you should know.
RELATED: 4 Ways to Cook With Matcha That Are Seriously Delicious
It's a special form of green tea

Matcha literally means "powdered tea." When you order traditional green tea, components from the leaves get infused into the hot water, then the leaves are discarded. With matcha, you're drinking the actual leaves, which have been finely powdered and made into a solution, traditionally by mixing about a teaspoon of matcha powder with a third cup of hot water (heated to less than a boil), which is then whisked with a bamboo brush until it froths.

Unlike traditional green tea, matcha preparation involves covering the tea plants with shade cloths before they're harvested. This triggers the growth of leaves with better flavor and texture, which are hand selected, steamed briefly to stop fermentation, then dried and aged in cold storage, which deepens the flavor. The dried leaves are then stone-ground into a fine powder.
RELATED: Blue Matcha Is Taking Over Instagram-But There's a Catch
It offers health benefits

Because matcha is made from high-quality tea, and the whole leaves are ingested, it's a more potent source of nutrients than steeped green tea. In addition to providing small amounts of vitamins and minerals, matcha is rich in antioxidants called polyphenols, which have been tied to protection against heart disease and cancer, as well as better blood sugar regulation, blood pressure reduction, and anti-aging. Another polyphenol in matcha called EGCG has been shown in research to boost metabolism, and slow or halt the growth of cancer cells.
RELATED: 6 Healthy and Energizing Drinks That Aren't Coffee
It contains caffeine

Because you're consuming whole leaves in matcha, you may get three times as much caffeine than a cup of steeped tea, about the amount in a cup of brewed coffee. Matcha aficionados say that compared to the caffeine buzz from coffee, matcha creates an "alert calm" due to a natural substance it contains called l-theanine, which induces relaxation without drowsiness. Still, I do believe it's best to nix all forms of caffeine (including matcha) at least six hours before bedtime, to ensure a good night's sleep.
RELATED: 5 Healthy Foods That Are Keeping You Up at Night
It traditionally involves meditation

The preparation of matcha is the focus of Japanese tea ceremonies, and it has long been associated with Zen. This is likely one reason it's becoming so popular, as meditation is becoming more and more mainstream. Because I'm blown away by the research on the health and weight loss benefits of mindfulness meditation, I included an entire chapter about this practice in my new book Slim Down Now, and recorded a five-minute guided meditation video on my website (click on the word mindful, top right to view).

I believe that if preparing and sipping matcha becomes a way for you to slow down, and be in the moment, its benefits will extend far beyond the antioxidants it provides, because meditation, in any form, has a myriad of rewards. It's been shown to reduce cortisol (a stress hormone known to drive appetite and increase belly fat), lower inflammation (a known trigger of premature aging and disease), curb impulsive eating, lower blood pressure, and boost self-esteem and compassion.

RELATED: 13 Ways Inflammation Can Affect Your Health

The powders may be sweetened, and the quality varies

The taste is of matcha is strong. Some people describe it as grass or spinach-like, and it has an taste. Because of this it may be sweetened to improve its palatability. One client was thrilled to tell me that he was drinking matcha, but instead of traditional matcha powder, he was drinking a powdered mix. The first ingredient was sugar, and it also contained powdered milk, so it was essentially like hot chocolate-but with cocoa swapped for matcha-something I wouldn't recommend. Tea experts also warn that with matcha quality is key, and it comes at a cost. In other words, high quality, fresh, pure matcha is expensive. A low price tag can be a red flag for a poor quality product. I like Jade Leaf Organic Japanese Matcha Green Tea Powder ($19; amazon.com), because it's USDA certified organic, third party tested for contaminants, and from Japan.

Lead contamination is a concern

Even organically grown green teas have been shown to contain lead, which is absorbed by the plant from the environment, particularly tea grown in China. When traditional green tea is steeped, about 90% of the lead stays in the leaf, which is discarded. With matcha, since the whole leaf is consumed, you will ingest more lead. One independent group, ConsumerLab.com, which tested teas, estimates that a cup of matcha may contain as much as 30 times more lead than a cup of green tea. Therefore, they recommend drinking no more than one cup daily, and not serving it to children.

RELATED: The Healing Power of Tea

It can be incorporated into meals

Matcha is hot with chefs, not just as a beverage, but as an ingredient in both sweet and savory dishes. If you Google matcha recipes, you'll find everything from matcha muffins, brownies and puddings, to matcha soup, stir frys, and even matcha guacamole! I love experimenting with it, and in a previous post I wrote about the potential weight loss benefits of umami foods ( The Surprising Food Flavor That Can Help You Shed Pounds). But due to concerns about lead, I recommend avoiding "matcha madness." Even with superfoods, you can get too much of a good thing (check out my article 4 Superfoods You Might Be Overeating). So look for pure, organic, quality matcha, and enjoy it in moderation.

What are your thoughts on this topic? Chat with us on Twitter by mentioning @goodhealth and @CynthiaSass. Cynthia Sass is a nutritionist and registered dietitian with master's degrees in both nutrition science and public health. Frequently seen on national TV, she's Health's contributing nutrition editor, and privately counsels clients in New York, Los Angeles, and long distance. Cynthia is currently the sports nutrition consultant to the New York Rangers NHL team and the New York Yankees MLB team, and is board certified as a specialist in sports dietetics. Cynthia is a three time New York Times best selling author, and her brand new book is Slim Down Now: Shed Pounds and Inches with Real Food, Real Fast. Connect with her on Facebook, Twitter and Pinterest.

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I've been getting asked about matcha a whole lot lately. I heard that matcha shots were the "it beverage" at New York Fashion Week, and many dedicated coffee lovers are ditching java in favor of matcha. If you're curious about this trendy beverage, here are seven things you should know.

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Proteins Are Crucial to Antibody Production

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Proteins Are Crucial to Antibody Production

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Certain antibodies such as peptids are reliant on a healthy level of protein intake. Peptids are synthesized within the body by combining chains of amino acids.

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Peptides are used to prepare epitope-specific antibodies, map antibody epitopes and enzyme binding sites and to design novel enzymes, drugs and vaccines. While peptide synthesis used to be labor-intensive and produce low yields, improved methods of production and peptide chemistry have made peptide synthesis more available for general research applications.

Introduction to peptide synthesis

Peptide synthesis is characterized as the formation of a peptide bond between two amino acids. While there is no definitive definition of a peptide, it usually refers to flexible (little secondary structure) chains of up to 30-50 amino acids.

The ability to form peptide bonds to link amino acids together is over 100 years old, although the first peptides to be synthesized, including oxytocin and insulin, did not occur for another 50-60 years, demonstrating the difficult task of chemically synthesizing chains of amino acids (1). In the last 50 years, advances in protein synthesis chemistry and methods have developed to the point where peptide synthesis today is a common approach in even high-throughput biological research and product and drug development (2).

The benefit of peptide synthesis strategies today is that besides having the ability to make peptides that are found in biological specimens, creativity and imagination can be tapped to generate unique peptides to optimize a desired biological response or other result. This page highlights the important aspects of peptide synthesis, the most common methods of synthesis and purification and the strengths and limitations of the respective strategies.

Applications of synthetic peptides

The invention of peptide synthesis in the fifties and sixties spurred the development of different application areas in which synthetic peptides are now used, including the development of epitope-specific antibodies against pathogenic proteins, the study of protein functions and the identification and characterization of proteins. Furthermore, synthetic peptides are used to study enzyme-substrate interactions within important enzyme classes such as kinases and proteases, which play a crucial role in cell signaling.

In cell biology, receptor binding or the substrate recognition specificity of newly discovered enzymes can often be studied using sets of homologous synthetic peptides. Synthetic peptides can resemble naturally occurring peptides and act as drugs against cancer and other major diseases. Finally, synthetic peptides are used as standards and reagents in mass spectrometry (MS)-based applications. Synthetic peptides play a central role in MS-based discovery, characterization and quantitation of proteins, especially those that serve as early biomarkers for diseases.

Process of synthesizing peptides

Peptide synthesis most often occurs by coupling the carboxyl group of the incoming amino acid to the N-terminus of the growing peptide chain. This C-to-N synthesis is opposite from protein biosynthesis, during which the N-terminus of the incoming amino acid is linked to the C-terminus of the protein chain (N-to-C). Due to the complex nature of in vitro protein synthesis, the addition of amino acids to the growing peptide chain occurs in a precise, step-wise and cyclic manner. And while the common methods of peptide synthesis have some critical differences, they all follow the same step-wise method to add amino acids one-at-a-time to the growing peptide chain.

Peptide deprotection

Because amino acids have multiple reactive groups, peptide synthesis must be carefully performed to avoid side reactions that can reduce the length and cause branching of the peptide chain. To facilitate peptide formation with minimal side reactions, chemical groups have been developed that bind to the amino acid reactive groups and block, or protect, the functional group from nonspecific reaction.

Purified, individual amino acids used to synthesize peptides are reacted with these protecting groups prior to synthesis, and then specific protecting groups are removed from the newly added amino acid (a step called deprotection) just after coupling to allow the next incoming amino acid to bind to the growing peptide chain in the proper orientation. Once peptide synthesis is completed, all remaining protecting groups are removed from the nascent peptides. Three types of protecting groups are generally used, depending on the method of peptide synthesis, and are described below.

The amino acid N-termini are protected by groups that are termed "temporary" protecting groups, because they are relatively easily removed to allow peptide bond formation. Two common N-terminal protecting groups are tert-butoxycarbonyl ( Boc) and 9-fluorenylmethoxycarbonyl ( Fmoc), and each group has distinct characteristics that determine their use. Boc requires a moderately strong acid such as trifluoracetic acid (TFA) to be removed from the newly added amino acid, while Fmoc is a base-labile protecting group that is removed with a mild base such as piperidine.

Boc chemistry was first described in the 1950s and requires acidic conditions for deprotection, while Fmoc, which was not reported for another twenty years, is cleaved under mild, basic conditions (3,4,5,6). Because of the mild deprotection conditions, Fmoc chemistry is more commonly used in commercial settings because of the higher quality and greater yield, while Boc is preferred for complex peptide synthesis or when non-natural peptides or analogs that are base-sensitive are required.

The use of a C-terminal protecting group depends on the type of peptide synthesis used; while liquid-phase peptide synthesis requires protection of the C-terminus of the first amino acid (C-terminal amino acid), solid-phase peptide synthesis does not, because a solid support (resin) acts as the protecting group for the only C-terminal amino acid that requires protection (see Protein Synthesis Strategies).

Amino acid side chains represent a broad range of functional groups and are therefore a site of considerable side chain reactivity during peptide synthesis. Because of this, many different protecting groups are required, although they are usually based on the benzyl (Bzl) or tert-butyl (tBu) group. The specific protecting groups used during the synthesis of a given peptide vary depending on the peptide sequence and the type of N-terminal protection used (see next paragraph). Side chain protecting groups are known as permanent protecting groups, because they can withstand the multiple cycles of chemical treatment during the synthesis phase and are only removed during treatment with strong acids after synthesis is complete.

Amino acid functional group protection. Prior to peptide synthesis, the N- termini and amino acid side chains are "protected" with chemical groups that block nonspecific reaction during synthesis. The C-terminus of the C-terminal amino acid of the peptide is also protected to facilitate peptide extension in the correct orientation.

Because multiple protecting groups are normally used in peptide synthesis, it is evident that these groups must be compatible to allow deprotection of distinct protecting groups while not affecting other protecting groups. Protecting schemes are therefore established to match protecting groups so that deprotection of one protecting group does not affect the binding of the other groups. Because N-terminal deprotection occurs continuously during peptide synthesis, protecting schemes have been established in which the different types of side chain protecting groups (Bzl or tBu) are matched to either Boc or Fmoc, respectively, for optimized deprotection. These protecting schemes also incoroprate each of the steps of synthesis and cleavage, as described in the table and in later sections of this page.

Common protecting scheme-specific solvents.

The act of removing protecting groups, especially under acidic conditions, results in the production of cationic species that can alkylate the functional groups on the peptide chain. Therefore, scavengers such as water, anisol or thiol derivatives can be added in excess during the deprotection step to react with any of these free reactive species.

Amino acid coupling

Synthetic peptide coupling requires the activation of the C-terminal carboxylic acid on the incoming amino acid using carbodiimides such as dicyclohexylcarbodiimide (DCC) or diisopropylcarbodiimide (DIC). These coupling reagents react with the carboxyl group to form a highly reactive O-acylisourea intermediate that is quickly displaced by nucleophilic attack from the deprotected primary amino group on the N-terminus of the growing peptide chain to form the nascent peptide bond.

Carbodiimides form such a reactive intermediate that racemization of the amino acid can occur. Therefore, reagents that react with the O-acylisourea intermediate are often added, including 1-hydroxybenzotriazole (HOBt), which forms a less-reactive intermediate that reduces the risk of racemization. Additionally, side reactions caused by carbodiimides have led to the examination of other coupling agents, including benzotriazol-1-yl-oxy-tris(dimethylamino)phosphonium hexafluorophosphate (BOP) and 2-(1H-benzotriazol-1-yl)-1,1,3,3-tetramethyluronium hexafluorophosphate (HBTU), which both require activating bases to mediate amino acid coupling.

Diagram of peptide synthesis. The N-terminal protecting group on the C-terminal amino acid of the peptide to be synthesized is first deprotected. After removing the unbound protecting groups, the next amino acid is activated at the C-terminal end by a coupling agent (e.g., DCC; not shown), which facilitates peptide bond formation between the deprotected N-terminus of the first amino acid and the activated C-terminus of the incoming amino acid. The new N-terminus of the growing peptide is then deprotected and coupled to the next amino acid. This cycle of deprotection and coupling is repeated until the full-length peptide is formed.

Peptide cleavage

After successive cycles of amino acid deprotection and coupling, all remaining protecting groups must be removed from the nascent peptide. These groups are cleaved by acidolysis, and the chemical used for cleavage depends on the protection scheme used; strong acids such as hydrogen fluoride (HF), hydrogen bromide (HBr) or trifluoromethane sulfonic acid (TFMSA) are used to cleave Boc and Bzl groups, while a relatively milder acid such as TFA is used to cleave Fmoc and tBut groups. When properly executed, cleavage results in the removal of the N-terminal protecting group of the last amino acid added, the C-terminal protecting group (either chemical or resin) from the first amino acid and any side-chain protecting groups. As with deprotection, scavengers are also included during this step to react with free protecting groups. Because of the importance of cleavage in proper peptide synthesis, this step should be optimized to avoid acid-catalyzed side reactions.
Diagram of peptide cleavage after synthesis. The remaining N-terminal protecting groups, all side-chain protecting groups and the C-terminal protecting group or solid support are removed by strong acid treatment after peptide synthesis is completed.
Peptide synthesis strategies

Liquid-phase peptide synthesis is the classical method that scientists used when first discovering how to generate peptides in vitro and it is still commonly used for large-scale synthesis. This method is slow and labor-intensive, though, because the product has to be manually removed from the reaction solution after each step. Additionally, this approach requires another chemical group to protect the C-terminus of the first amino acid. A benefit of liquid-phase synthesis, though, is that because the product is purified after each step, side reactions are easily detected. Additionally, convergent synthesis can be performed, in which separate peptides are synthesized and then coupled together to create larger peptides.

By far, though, solid-phase peptide synthesis is the most common method of peptide synthesis today. Instead of C-terminal protection with a chemical group, the C-terminus of the first amino acid is coupled to an activated solid support, such as polystyrene or polyacrylamide. This type of approach has a two-fold function: the resin acts as the C-terminal protecting group and provides a rapid method to separate the growing peptide product from the different reaction mixtures during synthesis. As with many different biological manufacturing processes, peptide synthesizers have been developed for automation and high-throughput peptide production.

Although peptide synthesis strategies have been optimized and can be mass-produced, the process to generate peptides is by no means perfect. Events such as incomplete deprotection or reaction with free protecting groups can cause truncated or deletion sequences, isomers or other side products. These events can occur at any step during peptide synthesis, and therefore the longer the peptide sequence, the greater probability that something will negatively affect the synthesis of the target peptide. Thus, peptide yield is inversely correlated with peptide length.

Purification strategies are usually based on a combination of separation methods that exploit the physiochemical characteristics of peptides, including size, charge and hydrophobicity. Purification techniques include:

Size-exclusion chromatography

Ion exchange chromatography (IEC)

Partition chromatography

High-performance liquid chromatography (HPLC)

Reverse-phase chromatography (RPC) is the most versatile and most widely used method of peptide purification. With traditional methods of HPLC, the stationary phase captures polar, hydrophilic molecules that are then differentially eluted by increasing the concentration of polar solvents in the mobile phase. In RPC, as the name implies, hydrophobic molecules from aqueous solutions are instead captured by the stationary phase using hydrophobic C4, C8 or C18 n-alkyl hydrocarbon ligands, and their retention time is a function of the hydrophobicity of the molecule and that of the mobile phase.

For peptide purification, RPC separates the target peptides from impurities from the synthesis steps, such as isomers, deletion sequences, peptide products from side reactions with free coupling and protecting groups or peptids that have undergone side-chain reactions.

Peptide purity is measured as a percentage of the target peptide to impurities that absorb at the peptide bond absorption wavelength (210-220nm), and varying levels of purity are commercially available based on the application in which the peptides will be used:

>95% - Quantitative studies such as NMR, receptor-ligand binding studies, ELISA and RIA, monoclonal antibody production, in vivo studies

>80% - High-throughput screening, non-quantitative blocking in immunohistochemical (IHC) and Western blot analyses, non-quantitative enzyme-substrate studies, antibody affinity purification and plate coating for cell attachment

>70% - ELISA standards, ELISPOT assays and polyclonal antibody production

1. Lloyd-Williams P. et al. (1997) Chemical approaches to the synthesis of peptides and proteins. Boca Raton: CRC Press. 278

2. Merrifield R. B. (1963) Solid phase peptide synthesis. I. The synthesis of a tetrapeptide. Journal of the American Chemical Society. 85, 2149-54.

3. Carpino L. A. (1957) Oxidative reactions of hydrazines. Iv. Elimination of nitrogen from 1, 1-disubstituted-2-arenesulfonhydrazides1-4. Journal of the American Chemical Society. 79, 4427-31.

4. McKay F. C. and Albertson N. F. (1957) New amine-masking groups for peptide synthesis. Journal of the American Chemical Society. 79, 4686-90.

5. Anderson G. W. and McGregor A. C. (1957) T-butyloxycarbonylamino acids and their use in peptide synthesis. Journal of the American Chemical Society. 79, 6180-3.

6. Carpino L. A. and Han G. Y. (1972) 9-fluorenylmethoxycarbonyl amino-protecting group. The Journal of Organic Chemistry. 37, 3404-9.

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Peptide Synthesis | Thermo Fisher Scientific - US

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Peptides are used to prepare epitope-specific antibodies, map antibody epitopes and enzyme binding sites and to design novel enzymes, drugs and vaccines. While peptide synthesis used to be labor-intensive and produce low yields, improved methods of production and peptide chemistry have made peptide synthesis more available for general research applications.

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You likely hear about or probably even know people who are vegetarian. There are benefits from being a vegetarian: overall healthier diet, more energy, and a positive demeanor and conscience. However, there are things that vegetarians have to be mindful as they as cut out good sources of protein, vitamin B12, and fats and oils.

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There are many reasons to become a vegetarian, and as quite an evangelical bunch by and large it's common to hear many of these. Reportedly vegetarianism can result in higher energy levels, better diets overall, a guilt-free conscience and depending on your religion approval from the powers that be.

However what you might not have heard so much about is the reasons not to become a vegetarian - which isn't to say there aren't any. In fact there are many drawbacks to vegetarianism that ensure you need to be certain of your choice and highly dedicated if it's something you're going to stick to. Being well educated before you make your decision can help a great deal, and if you still decide to go vegetarian, or indeed already are vegetarian, then it can also help you to understand the negative aspects so that you can counter them as best as possible. Don't make the mistake of blindly following and of kidding yourself into believing there are no downsides.
Health Issues
First of all let's look at the most pressing matter - health issues. Many people will become vegetarian because they believe it is the healthy option and have heard that it can aid digestion and increase energy. While reports suggest this might be the case (and fat indeed does take the longest to digest), there are also many health drawbacks - and possibly more drawbacks than benefits. Here we will look at them.
Protein
First and foremost if you become vegetarian you will simply eat less protein. This is a big deal because we need protein in our diets. Protein is literally what makes up the building blocks of our body and essentially all we do when we eat meat is to recycle the flesh and to use it to reconstruct our own.

Now if you mention this to a signed up member of the vegetarian party then they will tell you that you can still get protein in your diet. This is true no doubt - from eggs for one if you aren't vegan, from milk and from plants and vegetables. Yes things like beans and broccoli do contain protein and soya beans in fact contain more lean protein than many sources of meat. So what's the problem?

First of all, you can't survive on soya beans and eggs. If you did you'd have bad wind and a biotin deficiency to name but two issues. More to the point though, even if you did - this wouldn't be a very varied diet of protein. And the protein in vegetables and plants doesn't have the same amino acid profile and simply isn't bio-available enough to be of any use. Yes it's there, but our body is not able to use it as effectively as protein from meat. Protein and amino acids are actually very complicated matters and for the meat to be usable for our bodies it needs to be as close to the way we are going to use it as possible.

For our body to get the maximum benefit of amino acids we need to have all of the amino acids in our diet at some point (only eggs contain them all). At the same time for particular sources of protein to be useful they need to contain the right balance of IAAs and DAAs (indispensable and dispensable amino acids respectively). Too many DAAs compared to the IAAs, and the good protein becomes lost like a needle in a haystack so your body can't make use of them. Likewise protein from animals is in the form of 'BCAAs' - that means 'branched chain amino acids' and this is because the proteins are connected in a way that is useful and that is close to the necessary construction for muscle and other tissue. This makes perfect sense when you think about it - you eat meat and it's already almost in 'human' form (in that humans are made from meat). You eat a plant and that's a very different protein and this means it takes a lot of effort for our body to convert it from plant to human. A lot is lost along the way and this results in a worse quality of tissue. Put simply if you have tuna, pork, mushrooms, eggs, cheese, beef and chicken you are going to get amino acids in every configuration possible and this gives our body a lot to work with. Cut over half of those sources out and suddenly we will start to struggle to find the raw materials.

Lack of protein in our diet to an adequate degree and in the right form then means we are slower to heal wounds, our skin looks more dull and less healthy, we struggle to develop muscle tissue and become weaker and our digestion and cognitive function suffers (enzymes such as digestive enzymes come from amino acids too). Vegetarians will naturally eat more carbs to compensate for the lost protein and this meanwhile will likely lead to weight gain.

Ask yourself this - competitive bodybuilders and athletes who will do anything to build muscle have the choice of whey protein or soy protein which comes from animals (milk) and soy bean respectively. Unless they are vegetarian they will 100% choose whey simply because it is a more useful form of protein.
Oils
But protein isn't all we get from meat. For instance this is also a great source of oils and fats, and while we're largely told to avoid fat in high quantities getting at least some is actually crucial to our diet. Not only is it important for our skin, hair and joints, but it also helps us to break down and utilize protein. Essential fatty acids such as omega 3 fatty acid are useful for our brain function too and for preventing the damage caused by free radicals which cause cancer. As long as you're not vegan though you can get fatty acids from fish.
Vitamin B12
At the same time we also get vitamin B12 from meat and this is the only source of it other than dirt in the ground. This demonstrates the dangers of 'denying' the negative aspects of vegetarianism - if you don't acknowledge the problem or research potential issues then you won't think to supplement your diet with B12.

B12 is actually a crucial substance and deficiency can cause serious problems such as nerve damage, low energy and problems utilizing calcium which can lead to osteoporosis. B12 is also crucial for brain damage and some theories state that we may have even become omnivorous in order to help develop our brain function. While it is possible to get B12 through fortified sources, this simply isn't as beneficial as getting it naturally as again it isn't as bio-available. By supplementing your diet with B12, fatty acids and BCAAs you can almost counter the negative side effects of vegetarianism on your health, but you will be spending a lot of money in order to do so and popping a lot of pills.
Lifestyle
Of course there are other issues surrounding vegetarianism that don't relate to health, and even the most ardent fan of vegetarian diets has to admit that it's simply easier to be omnivorous. If you go around a friend's house as a vegetarian then immediately you limit what they can cook and they are forced to go out and buy special ingredients to be able to host you. At the same time if you eat out a restaurant you drastically limit your options to those vegetarian dishes (sometimes there will only be one, or in rare cases none at all).

In theory being vegetarian means that you will improve your diet as it makes many forms of fast food off limits and as it means you get a lot less saturated fat. However in practice this isn't quite true as if you are hungry you can no longer enjoy a piece of ham or some leftover chicken. Instead you are either going to have to prepare something made from vegetables or you will find yourself snacking on crisps and on buttered bread either of which are unhealthy. Similarly if you find yourself looking for a snack on the train, as a vegetarian the only options are often things like cheese ploughman's which again is a lot less healthy than something with meat.

Finally you also of course miss out on a lot of food and a lot of experiences. Most vegetarians will admit to missing meat sometimes, and particularly bacon. When all your friends are eating bacon butties and you are forced to have a salad this can be a bit painful. Likewise though you also miss out on many other foods you wouldn't even realize weren't vegetarian. Many sweets for instance use animal fat and meat to give them their consistency. Likewise many meals are prepared using animal fat to cook them in. Without highly strict research and regulation most vegetarians will likely end up eating something that has come into contact with meat every now and then as it is so ubiquitous. And when you find that you can't sample a dish from another culture, or the food your partner has proudly missed then you are indeed missing out on an experience.

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There are many reasons to become a vegetarian, and as quite an evangelical bunch by and large it's common to hear many of these. Reportedly vegetarianism can result in higher energy levels, better diets overall, a guilt-free conscience and depending on your religion approval from the powers that be.

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Protein: sources, deficiency, and requirements

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Protein: sources, deficiency, and requirements

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Proteins are long chains of amino acids that essentially enables our bodies to function and cannot without them. There are three different types of proteins: complete, incomplete, and complementary. It is recommended by the FDA that an adult should be consuming 50 grams of protein a day with a 2,000 calorie diet.

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Proteins are large molecules that our cells need to function properly. They consist of amino acids. The structure and function of our bodies depend on proteins. The regulation of the body's cells, tissues, and organs cannot happen without them.

Muscles, skin, bones, and other parts of the human body contain significant amounts of protein, including enzymes, hormones, and antibodies.

Proteins also work as neurotransmitters. Hemoglobin, a carrier of oxygen in the blood, is a protein.

What are proteins?

Protein molecules are essential for the functioning of every cell in the body. The body synthesizes some proteins foods we eat.
Proteins are long chains of amino acids that form the basis of all life. They are like machines that make all living things, whether viruses, bacteria, butterflies, jellyfish, plants, or human function.

The human body consists of around 100 trillion cells. Each cell has thousands of different proteins. Together, these cause each cell to do its job. The proteins are like tiny machines inside the cell.

Amino acids and proteins

Protein consists of amino acids, and amino acids are the building blocks of protein. There are around 20 amino acids.

These 20 amino acids can be arranged in millions of different ways to create millions of different proteins, each with a specific function in the body. The structures differ according to the sequence in which the amino acids combine.

The 20 different amino acids that the body uses to synthesize proteins are: Alanine, arginine, asparagine, aspartic acid, cysteine, glutamic acid, glutamine, glycine, histidine, isoleucine, leucine, lysine, methionine, phenylalanine, proline, serine, threonine, tryptophan, tyrosine, and valine.

Amino acids are organic molecules that consist of carbon, hydrogen, oxygen, nitrogen, and sometimes sulfur.

It is the amino acids that synthesize proteins and other important compounds in the human body, such as creatine, peptide hormones, and some neurotransmitters.

Types of protein

We sometimes hear that there are three types of protein foods:

Complete proteins: These foods contain all the essential amino acids. They mostly occur in animal foods, such as meat, dairy, and eggs.

Incomplete proteins: These foods contain at least one essential amino acid, so there is a lack of balance in the proteins. Plant foods, such as peas, beans, and grains mostly contain incomplete protein.

Complementary proteins: These refer to two or more foods containing incomplete proteins that people can combine to supply complete protein. Examples include rice and beans or bread with peanut butter.

What do proteins do?

Proteins play a role in nearly every biological process, and their functions vary widely.

The main functions of proteins in the body are to build, strengthen and repair or replace things, such as tissue.

structural, like collagen

hormonal, like insulin

carriers, for example, hemoglobin

enzymes, such as amylase

All of these are proteins.

Keratin is a structural protein that strengthens protective coverings, such as hair. Collagen and elastin, too, have a structural function, and they also provide support for connective tissue.

Most enzymes are proteins and are catalysts, which means they speed up chemical reactions. They are necessary for respiration in human cells, for example, or photosynthesis in plants.

Sources

Rice and beans together provide complete protein.
Protein is one of the essential nutrients, or macronutrients, in the human diet, but not all the protein we eat converts into proteins in our body.

When people eat foods that contain amino acids, these amino acids make it possible for the body to create, or synthesize, proteins. If we do not consume some amino acids, we will not synthesize enough proteins for our bodies to function correctly.

There are also nine essential amino acids that the human body does not synthesize, so they must come from the diet.

All food proteins contain some of each amino acid, but in different proportions.

Gelatin is special in that it contains a high proportion of some amino acids but not the whole range.

The nine essential acids that the human body does not synthesize are: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine.

Foods that contain these nine essential acids in roughly equal proportions are called complete proteins. Complete proteins mainly come from animal sources, such as milk, meat, and eggs.

Soy and quinoa are vegetable sources of complete protein. Combining red beans or lentils with wholegrain rice or peanut butter with wholemeal bread also provides complete protein.

The body does not need all the essential amino acids at each meal, because it can utilize amino acids from recent meals to form complete proteins. If you have enough protein throughout the day, there is no risk of a deficiency.

In other words, the recommended nutrient is protein, but what we really need is amino acids.

Deficiency

Protein deficiency due to a low intake of protein in the diet is unusual as an isolated condition in the U.S.

The 2015-2020 Dietary Guidelines for Americans recommend that between 10 and 35 percent of an adult's daily calories should come from protein. For children, it is 10 to 30 percent.

According to the Centers for Disease Control and Prevention (CDC), men in the United States get 16.1 percent of their calories from protein on average, and women 15.6 percent.

Worldwide, however, a lack of protein in the diet is a matter of concern, especially when it affects children. It can lead to problems of malnutrition, such as kwashiorkor and marasmus. These can be life-threatening.

A deficiency can also arise if a person has a health condition, such as:

Very low protein intake can lead to:

weak muscle tone

edema, which is swelling due to fluid retention

thin and brittle hair

skin lesions

in adults, loss of muscle mass

in children, stunted growth

Biochemical tests may show low serum albumin and hormone imbalances.

Protein foods do not have to be meat. Seafood, eggs, pulses, and beans provide protein.
Requirements

Exactly how much protein a person needs remains a matter of debate.

The FDA recommend that adults consume 50 grams of protein a day, as part of a 2,000-calorie diet. A person's daily value may be higher or lower depending on their calorie needs.

However, specifying exact amounts is difficult, because a range of factors, such as age, gender, activity level, and status, for example, pregnancy, play a role.

Other variables include the proportion of amino acids available in specific protein foods and the digestibility of individual amino acids. It also remains unclear how protein metabolism affects the need for protein intake.

According to the U.S Department of Agriculture (USDA), the following foods will provide about 1 ounce of protein per serving listed below:

one ounce lean meat, poultry, seafood

one ounce of meat, poultry, or seafood

one egg

one tablespoon of peanut butter

half an ounce of nuts or seeds

one fourth of a cup of cooked beans or peas

The USDA recommend consuming between 5 and 7 ounces of protein foods a day for most people over the age of 9 years.

They provide a calculator to make it easy to find out how much protein and other nutrients a person needs.

Protein and calories

Protein provides calories. One gram of protein contains 4 calories. One gram of fat has 9 calories.

The average American consumes around 16 percent of their calories from protein, whether of animal or plant origin.

It has been suggested that Americans obtain too many calories from protein, but now some experts are calling this a "misperception."

Protein and weight loss

Some diets recommend eating more protein in order to lose weight.

Results of a review published in 2015 suggest that following a particular type of high-protein diet may encourage weight loss, but more work is needed to establish how to implement such a diet effectively.

Adding protein to an existing diet is unlikely to lead to weight loss, but replacing fat and sugar with protein might help. Replacing high-fiber foods - such as fruit, vegetables, and whole grains - with protein foods could have a negative effect.

Protein shakes and supplements are popular with athletes, but people should use them with care.
People should consider their overall consumption and dietary habits when making this kind of change, and speak to a doctor before going ahead.

Protein shakes and foods

Eating more protein may boost muscle strength and encourage a lean, fat-burning physique. However, this depends on the person's total food intake and activity levels.

Athletes and bodybuilders need to ensure they have enough protein to build and repair muscle, and this may be more than the minimum amount.

A wide range of protein supplements is currently available, many claiming to encourage weight loss and increase muscle mass and strength.

However, most athletes can get enough protein from a balanced diet without needing supplements.

Some supplements may also contain banned or unhealthy substances.

There is some evidence that too much protein may increase the risk of osteoporosis or kidney problems.

One study has indicated that whey protein may affect glucose metabolism and muscle protein synthesis. Other research concludes that at least one type of whey supplement can reduce body fat and preserve lean muscle when used in a reduced-calorie diet.

According to the University of Michigan (UOM), one investigation has found that whey protein enhanced performance in cyclists, and while another has suggested that it may lead to bone loss and osteoporosis, although this may also be due to other factors.

The UOM note that anyone using whey protein should not consume more than 1.2 grams for each 2.2 pounds of body weight.

In addition, as supplements, whey protein and similar products do not have FDA approval. This means is little or no control over their contents.

Anyone who is considering taking protein supplements for fitness purposes should speak to a doctor who specializes in sports medicine.

Protein tips

For most people, a varied and healthful diet will provide enough protein.

Increasing protein intake does not necessarily mean eating more steak. There are other choices that can help you ensure a healthful protein intake.

Here are some suggestions:

Eat a variety of protein foods, choosing from fish, meat, soy, beans, tofu, nuts, seeds, and so on.

Choose low-fat meat, poultry, and dairy products, and trim the fat from the meat. Opt for smaller portions and avoid processed meats, as they have added sodium.

Use cooking methods that do not add extra fat, such as grilling.

Check the ingredients in "protein bars,"as they can also be high in sugar.

Opt for healthier versions of your usual favorites, for example, wholemeal rather than white bread and unsweetened peanut butter.

Experiment with plant-based proteins, such as beans, lentils, and soy products.

Choose nutrient-rich foods that provide other benefits, such as fiber.

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Protein: Sources, deficiency, and requirements

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Proteins are amino acids that are essential for our bodies to function properly. But how much do we need? Should we consume more? Are protein foods and drinks healthful? Find out more about the benefits of protein, how much protein we need, and what is the best way to get a good supply of protein.

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Coffee is one of the most consumed beverages in the world. Research has shown that it has health benefits for those who drink it in moderation. How about those who drink beyond that? Turns out the benefits extend to them too as well as those who drink decaffeinated coffee. There is uncertainty as to what is granting the benefits.

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Although coffee in moderation is widely considered to be good for our health, questions remain - such as what about people who are sensitive to caffeine or who drink large quantities? A new study investigates.

New research into coffee confirms, and widens the scope of, its benefits.
Coffee is among the most commonly consumed beverages on earth.

Because of its popularity, it has attracted a great deal of research over the years.

After all, something that permeates society so thoroughly must be studied for its pros and cons.

Scientists have now stacked up a fair amount of evidence proving that coffee, when consumed in moderation, can protect against certain diseases and may even extend lifespan.

Studies have now shown that moderate coffee consumption might protect against cardiovascular disease, diabetes, and Parkinson's disease, to name but three.

Gaps in our knowledge

But the findings to date leave some unanswered questions. For instance, "moderate consumption" - which usually means three to five cups per day - depending on the study, seems to be of benefit, but many people drink six or more cups each day.

So, do they still enjoy coffee's protective powers?

Also, certain people have genetic variations that alter the way in which they metabolize, or break down, caffeine. How are these individuals affected? Similarly, does the type of coffee - ground, instant, or decaffeinated - make a difference to health outcomes?

Other studies have attempted to answer the questions above, but, because fewer people fall into these categories, it has been difficult to make robust conclusions from the available data.

Recently, researchers at the National Cancer Institute (NCI) in Rockville and the National Institutes of Health (NIH) in Bethesda, both in Maryland, set out to get some answers.

Their work, which includes the data of more than half a million people in the United Kingdom, is published today in JAMA Internal Medicine.

Reopening the coffee question

The scientists found that, as predicted, coffee drinkers had a lower risk of death over the course of the follow-up. They also found that this reduction in risk extended to people who drank eight or more cups each day.

It also affected people who metabolize caffeine slower or faster than normal, and it worked across all coffee types (although the benefits were slightly less pronounced for instant coffee).

The fact that individuals who process caffeine differently and those who drink decaffeinated coffee also saw benefits hints that caffeine is not the main player in this beneficial relationship. Coffee consists of hundreds of different chemicals, making this a tricky code to crack.

One group of chemicals that scientists have been interested in is polyphenols, which are found in reduced levels in instant coffee. Much more work will be needed to understand how they fit into the bigger picture, though.

The new study is based on observational data, but because of the large number of participants used, the authors conclude:

"[T]hese results provide further evidence that coffee drinking can be part of a healthy diet and may provide reassurance to those who drink coffee and enjoy it."

With its unwavering popularity, research into coffee is guaranteed to continue. The authors hope that future studies focus more on how the preparation of coffee influences health outcomes.

For now, it seems firmly established that coffee has a raft of health benefits.

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Although coffee in moderation is widely considered to be good for our health, questions remain - such as what about people who are sensitive to caffeine or who drink large quantities? A new study investigates. New research into coffee confirms, and widens the scope of, its benefits.

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Energy drinks have come under fire over the last few years and for good reason. They can contain more the than the recommended daily dose of caffeine (400 mg) and do not have to meet FDA approval before production. Kids tend to be the targeted audience of these products. The effects of energy drinks can range from sleeplessness, heart palpitations, seizures, and even death. Those with preexisting conditions are even more vulnerable.

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When I was in elementary school the First Lady, Nancy Reagan, promoted a health campaign called "Just Say No" to drugs. Similarly, I want to encourage all young athletes to "just say no" to energy drinks...

Energy drinks like Red Bull, Monster, Rockstar and 5-Hour Energy shots are heavily marketed toward young people. If Red Bull sponsors New York's Major League Soccer Team and world-renowned skier Lindsey Vonn, then it must be a good product for young athletes, right?

Experts say kids should never consume energy drinks

The American Academy of Pediatrics Committee on Nutrition and the Council on Sports Medicine and Fitness state that energy drinks "are not appropriate for children and adolescents and should never be consumed." However, sales of energy drinks are expected to hit $9 billion in 2011. Half of this market is aimed at children, adolescents and young adults.

What's the difference between an energy drink and a sports drink?

Energy drinks are often confused with sports drinks, but they are actually quite different:

Sports drinks contain sugar and electrolytes.

Energy drinks contain sugar, caffeine, plant extracts such as guarana, herbs such as ginseng, as well as amino acids, vitamins, and antioxidants - sometimes in megadose quantities.

Sports drinks are categorized as "food" by the US Food and Drug Administration (FDA) and strict laws apply to their labeling.

Energy drinks are considered "dietary supplements" which are not required to have FDA approval before production or sale. The FDA does not regulate the amount of caffeine and other stimulants found in energy drinks.

Why the strong warning against energy drinks?

They may contain up to 400 mg of caffeine per serving (that's equivalent to 11 sodas or 4 coffees). High doses of caffeine may work together with the other ingredients in energy drinks to cause adverse reactions like sleep disturbances, increased blood pressure, increased heart rate, anxiety, irritability and vomiting. They have also been reported to cause very serious problems such as seizures, cardiac events, and even death.

Dr. Christopher Rausch, Director of the Cardiopulmonary Exercise Laboratory at Children's Hospital Colorado states, "I have seen many teenage patients who report palpitations (a sensation of abnormal heart beats) in association with using energy drinks and these symptoms have resolved when they stopped using energy drinks ... Children with predisposing conditions may be at an even higher risk of cardiac arrhythmias with use of energy drinks."

If you're looking for a boost of energy, don't put your health at risk by reaching for an energy drink. Instead, concentrate on effective training, healthy eating and getting adequate rest. It will be worth the extra effort!

For more information on energy drinks, check out this story from USA Today on the topic.
Written by: Laura Watne, MS, RD, Clinical Nutrition, Children's Hospital Colorado.

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When I was in elementary school the First Lady, Nancy Reagan, promoted a health campaign called "Just Say No" to drugs. Similarly, I want to encourage all young athletes to "just say no" to energy drinks... Energy drinks like Red Bull, Monster, Rockstar and 5-Hour Energy shots are heavily marketed toward young people.

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As professionals, I'm sure that every person in this class is very busy. I am no different. However, with 3 of the top four killers of American being linked directly to diet, it's important to maintain healthy eating habits. The presentation I linked says that the reasons for such poor diets are lack of education, application, and the presence of frustration. There are a number great tips and examples in the presentation to conquer these.
www.vanderbilt.edu › olli › class-materials › Real_Food_for_Busy_People

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Vegetarianism is rising, at least part time, in the US. We learned many of the benefits of this way of eating in this weeks text as well as the benefits. Are there serious drawbacks? According to this WebMD article if the diet is planed, there are no indicators that vegetarianism is not healthy. The physicians and dietitians that were cited in the article all agree that if proper food choices are made, it's could actually be healthier than a meat based diet.
https://www.webmd.com/diet/obesity/news/20180118/are-there-health-downsides-to-vegetarian-diets

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Sodium is often billed as something to avoid. Low sodium products can be found everywhere. What happens if we don't get enough sodium? Hyponatremia is caused by a lack of sodium in the body. This presents its self much in the same way as dehydration. Causes can be CHF, kidney disease, Addison's disease, and a host of other problems.
https://www.healthline.com/health/hyponatremia#causes