How to eat less overall … by eating more protein

Another reason to eat protein at breakfast. Protein helps keep you full and satisfied until lunch – and a new study suggests it might even help curb snacking at night.

If you keep up with the latest in dietary advice, you can probably list a few reasons why protein is such an important nutrient.  It’s necessary, of course, to help you build and maintain your muscle mass, and it’s also known to be a much better at filling you up than either fat or carbohydrate – which is why we suggest that people aim to have a good source of protein at each meal or snack.  The idea is simply this:  high carb meals don’t stay with you, while higher protein meals can help control hunger from one meal to the next.  But here’s something else… a recent study by Heather Leidy¹ suggests that a high protein breakfast not only helps control your appetite until the next meal, it might reduce unhealthy snacking in the evening.

PROTEIN POWER: 8 WAYS TO EAT EGGS

Eggs are pretty much the gold standard against which all other proteins are judged. For starters, they’re cheap. You can’t beat a three-buck dozen.

But they’re also a solid diet staple because they're loaded with amino acids, antioxidants, and iron, making each 85-calorie egg—which somehow delivers 7 grams of protein—a beyond solid investment in your health. Let us break your egg choices down for you:

• Brown vs. White? It’s up to you. The difference in color just varies based on the type of chicken—they both have the same nutritional value, says Molly Morgan, RD, a board certified sports specialist dietician based in upstate New York.
• Eggs vs. Egg Whites? While egg yolks do contain cholesterol, they’re also full of nutrients like B vitamins, plus they contain about half of the egg’s protein. Unless you’re watching your cholesterol intake, there’s no need to shy away from the whole egg, as long as you’re not overdoing it.
• Regular vs. Free-Range vs. Organic?Advantage: Organic. These are certified by the USDA and are free from antibiotics, vaccines, and hormones.

So, now that we’ve got all of that out of the way, it's time to change your egg game. Here we’ve rounded up eight of the best ways to whip them up—or add them into other dishes.

Protein

PROTEIN

The word protein originates from the idea that proteins are central to life and the first nutrient. Vitamins – vita meaning life and amin meaning protein – got their name from the misconception that amino acids, the building blocks of protein, were the essential components for maintaining life.

Proteins are found in animals and plants, but the mixture of amino acids – the building blocks of the protein found from different sources – varies. As a result, there are 21 common amino acids consisting of 12 nonessential and nine essential amino acids. Essential amino acids are those that cannot be synthesized from other amino acids, but must be consumed in the diet. The usual way that nonessential amino acids are formed is by metabolism of other amino acids. All amino acids have a basic structure of an alpha-amino nitrogen and carboxylic acid.

Maintaining the amounts of protein in muscles and organs is essential to life and is the main objective of the adaptation to starvation. In fact, loss of more than 50 percent of body protein is incompatible with life. The protein is stored in organs and there is no labile compartment.

The Importance of Protein

There is evidence that modestly increasing the proportion of protein in the diet, while controlling total calorie intake, may:

• Improve body composition.


• Facilitate fat loss.


• Improve body weight maintenance after weight loss.

Fat Retention 

Mankind is very well adapted to malnutrition and starvation, and this adaptation is reflected both in the way the body stores energy and how it uses these stores of energy when food intake is reduced or eliminated altogether. In the average 70 kg (154 lbs) man:

• The largest store of calories is in the form of fat in adipose tissue with approximately 135,000 calories* stored in 13.5 kg (30 lbs) of adipose tissue.

*A dietary calorie is 1,000 calories or a kcal, but for simplicity will simply be noted as calories. You may also see dietary calories capitalized as “Calories.”

This storage compartment can be greatly expanded with long-term overnutrition in obese individuals.

There are approximately 54,000 calories stored as protein both in muscle and organs, such as the heart and liver. Only half of these calories can be mobilized for energy, since depletion below 50 percent of total protein stores is incompatible with life. In addition to being an energy source, protein plays a functional role in many organs, including the liver, and depletion is associated with impaired immunity to infection. In fact, the most common cause of death in an epidemic of starvation is typically simple bacterial pneumonia. Conservation of protein is an adaptation tightly linked to survival during acute starvation.

Meal Replacement Shakes and Weight Maintenance

Studies show that meal replacement shakes are a viable way to maintain weight, as recognized by the European Food Safety Authority, and that increasing the protein to about 30 percent of resting metabolic rate, as estimated by bioelectrical impedance, leads to greater loss of fat with retention of lean body mass. 

Healthy Snacking

Healthy snacking throughout the day is key to keeping your portions at meal time in check! Herbalife’s Protein bars are the perfect snack to take with you to work or if out running daily errands. With 10g of protein per bar they keep your metabolism running and help your body burn unnecessary calories. A chewy consistency, by far the tastiest protein bar I’ve ever tried.

Inside Protein Energy Bar

Health Snack

Smart Bar - why eat junk food when you can have a Thermogetic® High-Protein energy bar that  tastes good, and is good for you. Packed with vitamins from A to K, and minerals Calcium to Zinc.

Lose Weight Faster - Some dieters cut back on protein, which actually slows the weight loss process. Keep your protein levels at the required daily level with protein energy bars instead of falling into this "pitfall".

Energy Boost - Combines the right amount of calories, carbohydrates, protein and nutrients to nourish your cells fast. If you are looking for an energy boost but don't want a lot of sugar, reach for a delicious high protein energy bar.

Fiber - 5 grams or 20% RDA. This essential nutrient helps to keep our digestive system clean and functioning properly. In fact fiber is so important to your diet that body building authorities recommend consuming at least 25-35 grams per day.

Vitamins and minerals - approximately15-30% RDA of vitamins A, B6, B12, C, E and K and minerals Calcium, Copper,  Iodine, Iron, Magnesium, Selenium and Zinc.

Did You Know - Protein is the most abundant biological molecule in your body, comprising of about 50% of the cellular dry weight. While foods like meat, cheese, milk, soy products, fish and eggs provide adequate amounts of protein, you also can get the protein your body needs with a High-Protein, Energy Bar.

Whether you reach for Chocolate Fudge, Chocolate Coconut, Lemon or Peanut Butter, you’ll get 12 grams of protein–almost 25 percent of the recommended daily intake with a healthy protein bar.

You can find these and other tasty all natural snacks at http://valparaiso.herbalhub.com

Herbalife Kids Shakes

What did your kids have for breakfast this morning? Lots of kids will skip breakfast but more and more evidence is telling us breakfast really is the most important meal of the day.


I have a nine year old wo is starting to sleep later and later into the morning. On the weekends this is no problem, but during the week it puts a strain on the time between getting up and catching the bus. Breakfast time was rushed, until I discovered the Herbalife Kids Shakes. With 17 vitmains and minerals this shake gives my daughter the protein, fiber, calcium and more that she needs to start the day off right. And the best part is that it takes seconds to make, and she loves the way it tastes. 


Check out what Dr. Susan Bowerman M.S., R.D., C.S.S.D., had to say about nutrition tips for kids.    http://www.youtube.com/watch?v=ZKjSNye0Z5g&feature=related