PROTEIN… What does your body require And why? Can you have too much? Are all Proteins the same ?
Protein is an important nutrient and should be making up a large percentage of your diet (calorie intake). These numbers vary from person to person. According to the Centers for Disease Control and Prevention, you should obtain 10 to 25 % (at a minimum) of your daily calorie needs from proteins. If you are actively working to increase your strength and muscle mass, then protein is very important and should be closer to 35% of your diet. If your not it still has a significant role in your diet.
But are all proteins the same? The answer is No! Perhaps you have noticed just about everything advertises the grams of protein now… But what they are not telling you is that there are different types of proteins.
Most people have no idea that Proteins, such as from eggs, form many basic building blocks of life.
Proteins are macronutrients that support the growth and maintenance of body tissues.
Amino acids are the basic building blocks of proteins and are classified as essential or non-essential. Essential amino acids are obtained from protein-rich foods such as meat, legumes and poultry, while non-essential ones are synthesized naturally in your body.
Here are Types of Protein and Their Function…
Hormones are protein-based chemicals secreted by the cells of the endocrine glands. Usually transported through the blood, hormones act as chemical messengers that transmit signals from one cell to another. Each hormone affects certain cells in your body, known as target cells. Such cells have specific receptors on which the hormone attaches itself to transmit the signals. An example of a hormonal protein is insulin, which is secreted by the pancreas to regulate the levels of blood sugar in your body.
Enzymatic proteins accelerate metabolic processes in your cells, including liver functions, stomach digestion, blood clotting and converting glycogen to glucose. An example is digestive enzymes that break down food into simpler forms that your body can easily absorb.
Also known as fibrous proteins, structural proteins are necessary components of your body. They include collagen, keratin and elastin. Collagen forms the connective framework of your muscles, bones, tendons, skin and cartilage. Keratin is the main structural component in hair, nails, teeth and skin.
Antibodies, or immunoglobulin, are a core part of your immune system, keeping diseases at bay. Antibodies are formed in the white blood cells and attack bacteria, viruses and other harmful microorganisms, rendering them inactive.
Storage proteins mainly store mineral ions such as potassium in your body. Iron, for example, is an ion required for the formation of hemoglobin, the main structural component of red blood cells. Ferritin — a storage protein — regulates and guards against the adverse effects of excess iron in your body. Ovalbumin and casein are storage proteins found in breast milk and egg whites, respectively, that play a huge role in embryonic development.
Transport proteins carry vital materials to the cells. Hemoglobin, for example, carries oxygen to body tissues from the lungs. Serum albumin carries fats in your bloodstream, while myoglobin absorbs oxygen from hemoglobin and then releases it to the muscles. Calbindin is another transport protein that facilitates the absorption of calcium from the intestinal walls.
Located on the outer part of the cells, receptor proteins control the substances that enter and leave the cells, including water and nutrients. Some receptors activate enzymes, while others stimulate endocrine glands to secrete epinephrine and insulin to regulate blood sugar levels.
Also known as motor proteins, contractile proteins regulate the strength and speed of heart and muscle contractions. These proteins are actin and myosin. Contractile proteins can cause heart complications if they produce severe contractions.
The truth is that if you eat a balanced diet, then you should be able to get all the protein you need from your food.
It doesn’t matter if you are vegan, vegetarian or you enjoy meat, there are plenty of sources of protein available for you to choose from. Although I should add if you do not eat meat it can be much more difficult. Many vegans and vegetarians do not realize they are not consuming enough protein of different types. When you have a special diet it requires time, energy and education.
We all know that protein is an important nutrient for any and all health and fitness enthusiasts, yet what many people don’t know is that there are actually health risks involved with taking too much protein.
Some of the symptoms include:
* Excessive Weight gain – Your body only needs a certain amount of protein on a daily basis. This amount will vary depending on your age, sex and also the types of exercises you do and the energy you expend. When you are consuming more than you need, it can be stored as fat on your body.
* Digestive problems – Having intestinal upsets, such as gas or diarrhea, are a common side effect of too much protein. Protein is not easily digested, consuming it in large amounts can stress out many organs and entire systems in the body.
* Decreased function of liver – is only one example (although a very serious one) Ammonia is formed in the body when protein is ingested, usually the ammonia will be quickly dealt with by the liver and there will be no health issues; however when there is an excessive consumption of protein the liver has to work overtime and can become sluggish.
* Impaired function of the brain – these effects can be misinterpreted, often not enough rest is blamed. If the liver has become sluggish due to excessive protein consumption, then an increase of ammonia as well as other toxins can form in the blood which can be harmful to the functioning of the brain.
Please relax! Chance are you are not consuming to much protein. You would need to be consuming a lot of protein before you start experiencing some of the more concerning health risks. The best way ensure you are having enough but not too much protein is to enjoy a balanced diet that is appropriately rich in protein to suit your own needs.
There are literally thousands of different protein supplements, all of which claim to be the best means of achieving your fitness goals. If you feel that you will benefit from an extra source, or you know you don’t get enough protein in your diet, then consult a nutritionist before grabbing a protein supplements. Not all are created equally!
In Conclusion … Eat a Balanced diet because your body needs a lot of different ingredients to make healthy cells that do their jobs well. Mix it up … Try new unprocessed foods especially fruits and vegetables when they are in season! The human body is amazing give it the fuel it needs!
Have a fantastic day … Make healthy choices and enjoy every second!
Yesterday is history –
Tomorrow is a mystery –
Today is a gift … that’s why it is called the present 💛
Love Your Wellness Guru- Stacy
Life. Wellness. Health.
The Sun Salutations A (Essential Sequences) is one of my favorite sequences. This particular sequence is not always taught with the auspicious intentions it deserves, the humble Sun Salutation is usually thought of as a beginners introduction to yoga. It is performed in studios around the world and thought of as an energizing sequence that harmoniously links the body, breath, and mind. It can effortlessly revitalizes every aspect of your being. From the physical, as a fantastic total body toning routine and circulatory energizer. To spiritual uplifting you before your day had begun or after it has started to take its toll on you.
Many argue that the translation to the English “Sun Salutation” doesn’t capture the intention and experience of the word namaskar. ‘Salutation’ has little to do with the heart and life. Namaskar means ‘to bow,’ to recognize with your whole being. Reaching up, bowing forward to the earth in prostration. Which is intense, the meaning is inherent in the movement.
Surya Namaskar embodies yoga of the West, It is intensely physical but when done correctly. It is also equally used to uplift the spirt. So much of the yoga today reflects both ancient and modern ideas.
Understanding the meaning will allow you to better focus on the healing energy of the sun and your connection everything around you As you grow in your own practice.
First and for most Breath & Mantra Drive Surya Namaskar
To enjoy the full experience of Surya Namaskar
•First, let the breath lead the movement.
•Each inhalation and exhalation should draw you into and through the next pose (not be forced to fit a predetermined pace).
•Take the time to fully contemplate the meaning of Surya Namaskar (a sense of authentic gratitude to the sun, the Earth and your Life).
•I highly recommend adding a mantra to the movements. (With mantra you are able to clear the mind and focus on positive) (you can use any sacred sound, including Om, on the exhalations. If it feels more comfortable)
•Try practicing outdoors, in the presence of the sun. Experiencing Namaskar outside of a studio is a completely different experience! 💛
🔆Please Practice Sun Salutations in the Morning 🔆
Although Sun Salutations can be practiced at any time of the day, early in the morning is considered one of the best times for yoga and meditation practice .
🌟Starting you day on the right foot !
The mind is most calm and clear before you have begun your day. The hour just before sunrise is called Brahma muhurta “time of God”. It makes little difference if you are or are not a religious person, starting your day with a clear, happy head and an energized body always sounds wonderful! Hopefully early in the morning you can be alone, without demands and distractions. Take this time for your well being! Rising early can also provide a greater intention for your day.
Sun Salutations can awaken the body, focus the mind, and connect to a sense of gratitude for the new day!
This simple morning ritual whenever you wake up can change your outlook on the day and positively effect every area in your life. Bring the attitude of the Sun Salutation to your heart and mind, use it to allow sun shine and gratitude for this and everyday inside your heart.
Sun Salute: Classic Surya Namaskar Yoga Sequence
Start by establishing equal weight on both feet and a tall, bright posture through the spine and crown of the head. Bring your palms together in front of the heart center. Pause and imagine a sun at your heart, shining brighter with each inhalation. Sense gratitude for the life-giving energy of the sun, for the prana (life force) that flows through you and all beings.
Urdhva Hastasana (Upward Salute)
Inhale, turn your palms out, and sweep your arms up and overhead. The spine can take a gentle backbend, lifting the heart and expanding the chest. Let this movement be a gesture of opening to life. Gaze up, keeping the forehead relaxed and the face soft.
Uttanasana (Standing Forward Bend)
Exhale and fold forward at the hips. Let the descent be an offering of gratitude. Keep the spine straight as long as you can, then let it softly round into a full forward bend. You can bend your knees to ease strain on your back or hips. At the end of the exhalation, draw your chin in and gaze at your legs.
Ardha Uttanasana (Half Standing Forward Bend)
Inhale and lift your chin, your chest, and your gaze. Stay rooted through strong legs, reaching down through your heels. Press your hands into your shins to help lift your heart and straighten your spine. Savor this smaller movement, letting your breath fill you up.
As a moving meditation, Surya Namaskar develops focus and peace of mind. Let your breath guide each movement, and extend the movement over the entire length of each inhalation or exhalation. Your gaze should follow the direction of movement, linking your mental energy with your physical action. In the spirit of the Sun Salutation, bring to mind and heart a sense of gratitude for life, and let the movement remind you of your connection to something bigger.
Chaturanga Dandasana (Four-Limbed Staff Pose)
Exhale and step or jump back to Plank Pose. On the same exhalation, shift your weight slightly forward, bend at the elbows, and lower your body halfway to the ground until your upper arms are parallel to the floor and close to your side ribs. Be careful not to sink your hips or collapse your core. Let this action be an offering of the heart, a surrendering of the ego, a full-body prostration to the earth. To modify, lower your knees or whole body to the ground.
Urdhva Mukha Svanasana (Upward-Facing Dog Pose) or Bhujangasana (Cobra Pose)
Inhale and press back through your toes to come to the tops of your feet. Simultaneously, press down through your hands and draw your shoulders back to broaden your chest, letting the inhalation expand your heart. Activate your feet and legs to float your kneecaps, thighs, and hips. Lift your gaze past the tip of your nose. For a modification, practice Bhujangasana, keeping your elbows bent and your legs and pelvis rooted to the earth.
Adho Mukha Svanasana (Downward-Facing Dog Pose)
Exhale, tuck your toes under, and use the strength of your belly to pull your hips up and back. Establish a straight line from your wrists through your shoulders, spine, and hips. If this is difficult, you can bend your knees, take your feet wider apart, or lift your heels away from the ground. Relax the back of your neck. Stay for 5 breaths, feeling the flow of breath and holding the pose with strength but not strain. If you need to rest, drop to your knees and bow into Balasana (Child’s Pose).
Feet to Hands (Transition)
At the end of the fifth exhalation, jump or step your feet forward to your hands.
Ardha Uttanasana (Half Standing Forward Bend)
Inhale and lift your chin, chest, and gaze, straightening the spine.
Uttanasana (Standing Forward Bend)
Exhale and fold forward completely, softening the back.
Urdhva Hastasana (Upward Salute)
Inhale, rise fully and radiantly with a straight spine, and look up.
(Tadasana Mountain Pose)
Exhale and return to Mountain Pose. Pause and feel the heart-opening effects of this sequence.
*Yes this is a fantastic way to start your day, can be used alone as a complete yoga pose sequence, or when performed 2 to 5 times during another yoga sequence it will build heat and add intensity.
🔆Sun Salutations 🔆
* Can easily be practiced over ones entire lifetime, although it may appear simple… The poses and intentions are often rushed and not given their full attention.
Take your time 💛 Enjoy Your Life💛 NAMASTE,
Stacy Dunn Phillips
Life. Wellness. Health.