Tag health

Craving Protein

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eating meatEver since I can remember, I have been a protein craver. As a child, I looked forward to consuming beef, lamb, chicken, tuna, eggs and turkey. While other children were begging for sweets, I would happily gnaw on a lamb shoulder bone at dinner, never thinking that dessert was something I was supposed to want after I had filled my belly with meat. I regarded chocolate as something other kids liked, but never went nuts trying to get to it. The sweet treats I preferred were always fruity and sugary, like fruit gems and Sweet Tarts, yet I never really craved those items either.

It’s funny to me how people just assume that women are carb cravers. Not this woman! As an adult, my protein cravings are stronger than ever. When I say that protein food sources are the foundation of my daily diet, I mean it. Given the choice between pasta, sweets or meat, I will pretty much always go for the meat. A common scenario is for me to suddenly crave chicken breast or egg whites while I am doing work on my computer at night. This can hit me like a ton of bricks in as little as 30 minutes after I have eaten my last meal. My body also responds very well to a high protein intake so I make sure to eat a considerable amount for my size (currently between 150 to 200 grams per day).

Even before I began competing, I was never the type of person who would go on a donut run or make huge bowls of pasta. However, the one carbohydrate source which was a staple in my diet was glutinous white rice, but it was always accompanied by a solid protein source. The primary reasons why I kept this in my diet were 1. my Japanese heritage almost required an adherence to daily consumption of white rice, and 2. it stretched my food budget. Once I began competing, sticky white rice was banished from my kitchen. I literally did a sweep through every cupboard in my kitchen and threw out every single white and processed food I owned, then never looked back.

I have seen patients, clients and friends who had previously craved carbs who, when bumping up their protein intake and cutting out sugars and processed foods, suddenly began to appreciate and crave protein. Without getting into the physiology behind such a dramatic shift, suffice it to say that protein rich diets can indeed do a body good.

Protein Intake and The Fountain Of Youth

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protein sourcesPeople are more intent these days than ever before on maintaining youthfulness and optimal health, especially if those benefits can be obtained naturally and safely. It turns out that one of the best ways to naturally boost the body’s ability to combat aging is to consume adequate protein. When protein is consumed, a steady stream of glucose is released via glucagon without spiking insulin levels in the body. Conversely, a diet low in protein but high in carbohydrates results in high levels of insulin, which over the course of time can result in widespread inflammation, diabetes, and obesity.

Whey protein in particular is a remarkable protein source for people of all ages, but is especially beneficial in older people. It is highly absorbable, contains all 18 amino acids, immunoglobulins and lactoferrin, and all the building blocks for a powerful antioxidant called glutathione. Glutathione deficiency is linked to Alzheimer’s disease, cardiovascular disease, arthritis, asthma and cancer, and because of this, it is considered a key substance in combating the process of aging. Natural glutathione production in the body declines with age, but with whey protein on board, the amino acids necessary for glutathione production are supplied to the body and optimal levels can be attained as a result.

Though athletes and competitors are aware of the health and muscle building benefits of whey protein, I am astonished by how it is not utilized nearly enough by the average person. All too often I see patients who regularly skip meals and eat fast foods and other processed foods, and who assume that whey protein is only for athletes. If you are an average person who wants to change poor eating habits and optimize cellular function, then you need to boost protein intake and add whey as one of your protein sources. You are doing yourself a disservice if you insist on eating junk carbs like simple sugars and processed foods, skipping meals, and consuming insufficient protein, especially if you are over the age of 35 and trying to fend off disease and aging.

No Time To Cook? Use A Slow Cooker!

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crock-potThere is a funny story about how I acquired my first slow cooker, and one which resulted in some resistance to using it for a number of years. I was living with a boyfriend who thought it would be a brilliant idea to give me a Crock Pot for Christmas that year. I am sure many of you know what a faux pas that was! I was so pissed that I refused to even unpack the item for several months, then finally relented and used it. I actually loved the convenience it afforded me, especially since I was expected to cook dinner for my man on a nightly basis. I made stews, soups, chicken, jambalaya, and didn’t have to make much of an effort to create these wonderful home-cooked meals.

Thankfully my resistance to using a slow cooker has passed! Whenever I have no time to broil or grill chicken or beef, I use my slow cooker and am always rewarded with moist, perfectly cooked meat with minimal effort. It’s a snap to throw meat into the slow cooker, add liquid, chopped veggies and seasonings, then allow the cooker to do its thing from 4 to 10 hours while I go about my day. I still prefer the awesome char that comes from broiling or grilling, but with my crazy schedule, it is often impossible to find the time to employ those cooking methods, necessitating the use of the slow cooker.

One thing I have noticed is that whenever I cook chicken breast in the slow cooker, it tends to taste the same no matter what seasonings I use. At some point I may try a brine or marinade and put the mixture in the fridge overnight to infuse the meat with flavor, then cook it with the slow cooker the following day. Once I figure out a good prep mixture, I will share the recipe on my blogsite.

There is a favorite recipe which I have for beef (particularly beef shortribs) which is absolutely delicious and incredibly simple. Cover the entire surface of the beef shortribs or roast with medium grind black pepper and rub into meat, then place into slow cooker. Chop green onions to make 1/4 cup and one shallot then set aside. Mix 1/3 cup olive oil, 1/4 cup red wine vinegar, 1/3 cup water and 1 clove crushed garlic in a bowl, then add the green onions and shallots. Pour mixture over beef, place lid on cooker and cook for 8 to 10 hours.

You can even cook a whole chicken in the slow cooker with little effort. Simply season the bird, place in the slow cooker, add chopped vegetables, water, olive oil, garlic cloves, lemon juice and set the cooker on high heat for 4 to 6 hours. If you’re really pressed for time, you can set a rice cooker to cook brown rice so that both dishes are completely ready for you when you get home.

If you don’t have a slow cooker, you can purchase one for as little as $30 (get at least a 3 quart size). I have the 6 quart cooker which allows me to cook whole roasts and whole chickens without an issue. These gems also last a good, long time. The one that my old boyfriend gave me lasted twenty years before I had to replace it with a new model. Slow cookers will simplify your life in the kitchen!