How much protein should I eat?

When I tell people I'm pretty much vegetarian (technically I still do eat seafood about 2x's per week, so I can be defined as pescatarian) they always ask me "Well how do you get your protein?" There are many misconceptions about how much protein you should consume as well as protein sources. So let's discuss!

First off, protein is a macronutrient composed of building blocks called amino acids, which link together to form protein chains in different combinations. Our bodies do not use protein per se, it uses amino acids to perform many different functions in the body. To name a few, they maintain and foster the growth of our cells, make antibodies and hormones, and help regulate our fluid and electrolyte balance. There are roughly 23 amino acids and of those, eight are found outside our bodies and must be obtained from our food. When a food contains all eight amino acids - known as the essential amino acids - it's considered a complete protein.

Now once we eat this protein, the amino acid chains need to be broken down so we can reconstruct their order in a specific way for our bodies. I think a big misconception is that when we eat a big hunk of steak, it instantly turns into muscle in our bodies. But think about it, how does a cow, the source of those big protein steaks, build muscle when it naturally only eats grass? The cow builds its large muscles from the amino acids in the grass it is eating!! In fact, many of the largest, most muscular animals on earth are vegetarians - gorillas, wild horses, hippos, and rhinos. If that's not solid proof that plant-based foods can source you with enough protein to thrive, then I don't know what is!

Another question I would like to briefly address is how much protein should we be eating? Over the past decade or so, a number of high-protein, low-carb diets have become increasing popular. We've heard from the media as well as the government that we should be eating lots of dairy and meat (both high in protein) to stay trim and healthy. But remember, it's the dairy and meat industries as well as the government that are paying for, and of course, benefiting from all of the hype! The China Study by T. Colin Campbell and Forks Over Knives by Caldwell Esselstyn are both excellent resources to read (Forks Over Knives was also made into a documentary!) if you're interested in really understanding the scary effects of a high animal protein diet. But in short, the numerous studies and experiments conducted by both of these doctors found that cultures who consumed around 10% or less of their diets from protein were the healthiest, especially if the protein was plant-based. The results also linked high animal-based protein diets* with Cancer, Heart Disease, High Blood Pressure, Autoimmune Diseases, Diabetes, Alzheimer's, Dementia, Eye Diseases, Obesity, Kidney Stones and Osteoporosis. There have been ZERO studies linking plant-based protein to ANY of the above diseases. And from personal experience, I've never felt better or have been as toned as I am now since cutting out animal protein and limiting dairy to just a few times per month.
(*Animal-based foods include all animal meat, dairy products and eggs)

So what are some great plant-based protein foods that contain the essential amino acids our bodies need to perform at its finest?

*All Nuts and Seeds (Ground Flax Seed, Chia Seeds, Walnuts, Almonds, Sesame Seeds, Sunflower Seeds, Pumpkin Seeds, Pine Nuts)
*Whole Grains (Quinoa, Millet, Brown Rice, Forbidden Rice, Wild Rice, Oatmeal, Amaranth)
*Lentils
*Beans (Black, Cannellini, Kidney)
*Tempeh
*Non-Dairy Milk (Almond and Rice are the best choices)
*Broccoli, Brussels Sprouts, Alfalfa Sprouts, Cabbage, Mushrooms, Cauliflower, Asparagus, Arugula, Collard Greens, Romaine Lettuce, Avocado, Sweet Potato, Kale and Spinach to name a few!
*Chlorella, Spirulina and Hemp are great supplements to take orally or add to your smoothies if you feel like you need more protein!

The best part is, all of these yummy foods also have a plethora of disease-fighting vitamins, minerals (including calcium), fiber and antioxidants that will keep our body looking and feeling its best!


A fun fact you can share with those that are doubtful...Broccoli has approximately 11 grams of protein per 100 calories while steak only has approximately 8 grams!! 

One final note - these essential amino acid chains wear out and do need to be replaced each and every day.  But the amazing part is our bodies are so smart that they automatically store and arrange the amino acid chains in the correct order to function optimally. In other words, we don't have to worry about properly combining different proteins at each meal. As long as we have a diet rich in a wide variety of foods from the above plant groups, we will receive the essential eight essential amino acids in abundance and our bodies will handle the rest!


Happy Eating! :)

What Triggers Fat Storage?

I've struggled for many, many years on understanding how to eat! Should I eat more protein? Low carb? One large meal or small meals throughout the day? There is so much conflicting information out there that it seems hopeless. For the past two+ years, I've been following a way of eating that makes me feel and look my best (thanks to Kimberly Snyder!) but I still yearn to understand what is going on internally when you consume foods/drinks! I truly believe that KNOWLEDGE IS POWER!  I've learned that eating should not be seen as an activity, but instead, a way of fueling our bodies. No one (that I have ever met) wants to be sick, have cancer, be overweight/obese, so why consume foods that lead us to that state of DIS-EASE? I know that if I educate myself on what happens internally when I eat processed foods or high fructose corn syrup, then there's a better chance that I'm going to think twice before I put it into my body. So let's learn!

Currently, I am reading "Why We Get Fat And What To Do About It" by Gary Taubes. He broke down the intricate process of what happens internally when we eat "bad" carbohydrates. (Refined Flour and Sugar ie cookies, cake, cereal, ice cream, soda, fruit juices, potato chips, fried foods, white bread/rice, pizza, pasta, etc) This information is so important for us to understand so that we can break the process of poor eating habits NOW and prevent obesity/disease/cancer in the future.

First things first, we unfortunately don't have control over our particularly body type. Some of us are more prone to put on weight and that's just the way it is. But that doesn't mean we have to be overweight or obese, it just means that we have to pay extra attention to what kinds of food we consume - especially carbohydrates! Bad Carbs, like I listed above, are digested quickly and flood the bloodstream with glucose. Your blood sugar spikes and insulin levels elevate! The Good Carbs (leafy green veggies, fruits, sweet potatoes, beans and grains like quinoa or millet), on the other hand, are bound with indigestible fiber and take much longer to enter our bloodstream and be digested. So what does this mean?

Even before we actually start putting food into our body, our minds start the process of insulin secretion just by thinking about eating. (Crazy, huh!?) The insulin signals the fat cells to shut down the release of fatty acids and take up more fatty acids from the circulation. Then you start getting hungry/hungrier and finally begin eating. More insulin is secreted and as the carbs are digested and enter the circulation as glucose, your blood sugar levels start to rise and even MORE insulin is secreted. Fat from the diet is stored in the fat cells as are some of the carbs that are converted into fat in the liver. The fat cells get fatter and so do you. The fat remains in the fat cells until the insulin level drops. Whew! That's an intense process, but something that our body does time and time again. However, when we eat good carbs, not as much insulin is secreted and we are able to mobilize the fat and use it for fuel versus store it in the fat cells keeping us lean!

So in short, if you want to stay trim and healthy you need to avoid the "Bad" carbs and stock up on the "Good" carbs! What I've noticed is when I avoid foods containing refined flour and sugar, my cravings for those unhealthy foods diminish. When I eat the "Good" carbs, I am more satisfied, plus I look and physically/mentally feel my best! I challenge you to try the same as nothing resonates more than personal experience! Happy eating! :)

The Benefits of Dry Brushing!

Have you ever heard of a dry brush before? As I started getting more into yoga and natural healing remedies, I heard about this detoxifying method and FINALLY decided to give it a try about a month ago. I was stunned by the results and totally wish I would have started doing this years ago because it really works!! (Especially on CELLULITE!) So how does it work?

First off, our skin is the largest and one of the most important elimination organs in the body. The skin is responsible for ridding an average adult body of over one pound of acidic waste each and every day! The skin is the last organ to receive nutrients in the body, but as we know, the first to show signs of an internal imbalance (acne, rashes, wrinkles, dark under eye circles), so we need to take care of it. Dry Brushing can help aid in the detoxification process of the skin, as well as the liver, kidneys, lungs, gut, lymphatic system and mucous membranes. Here are a few of the wonderful benefits of dry brushing:

• Diminishes the Appearance of Cellulite: Cellulite is partially hereditary, but Dry Bushing partnered with a healthy diet rich in fresh fruits, veggies and grains (quinoa, flax seed, millet, etc) as well as exercise, will lead you to see results like never before! The toxic deposits of fat and tissue that have accumulated over the years will be broken up by the skin brushing and sent off to be removed by the elimination organs. I actually felt the detoxing effects after the first few days of Dry Brushing, so make sure you are eating clean, drinking lots of water and sweating out those nasty toxins! My thighs are smoother, firmer and softer than they have ever been before because the Dry Brushing removes dead skin layers as well as increases the blood flow which in turn, tones the muscles and tightens the skin!
• Cleanses the Lymphatic System: The Lymphatic System is part of our immune system and brings cells essential nutrients as well as removes their wastes. All detoxification occurs first and foremost through the lymph, so Dry Brushing will help speed up the process of toxin elimination and boost our ability to fight colds and viruses. 
• Improves the Function of the Nervous System: Nerve endings are stimulated through the process of Dry Brushing. The increased blood flow reduces stressed areas of the body and in turn, rejuvenates the nervous system.
• Helps Digestion: When you brush, the pores of your skin open allowing your skin to "breathe," absorb nutrients and eliminate toxins. The digestive organs are directly affected in a positive way and are able to work more efficiently.

These are just a few of the amazing benefits of Dry Brushing! So let's get into what you need to buy as well as the simple process!

I purchased this brush by Yerba Prima at Whole Foods, but any brand with these kind of bristles will work. You can also find it online at: http://www.amazon.com/Yerba-Prima-Tampico-Brush-1xBRUSH/dp/B00016RIIA/ref=sr_1_3?ie=UTF8&qid=1376838731&sr=8-3&keywords=dry+brush

1. Start with your feet, moving in soft circular movements (always moving towards the heart) first on the bottom of the feet, and then on the top.
2. Work up each leg, one at a time, first the back of the leg (using the same soft circular, always towards the heart, movements) up through the buttock and then the front of the leg. I usually spend a good three minutes on each side because that's where my cellulite accumulates!
3. After you are finished with the lower half, start at the fingertips of one arm; move up the arm (palms of hands, back of hands, forearm, biscep) and towards the heart.  Repeat on other arm.
4. Move to the back (this is where a short handled brush may come in handy) working your movements towards your stomach, starting and finishing with one side of the back and then the other.
5. When you get to your stomach, start at your lower abdomen and work your way up (make sure to steer clear of delicate areas like the nipples) and end at your chest in an upward stroke.
6. Rinse off and shower as normal. After I towel off, I apply a small amount of organic virgin coconut oil to the skin as it's an amazing moisturizer with no chemicals!

 I hope you decide to try this easy detoxifying method ASAP as I know you will be so happy with the results! :)

-Kaleigh

Coconut Water!

COCONUT WATER has become one of my favorite thirst quenchers as of late! In this summertime heat it's important to stay hydrated, especially after doing an intense workout or hot yoga class. Avoid the sports drinks and energy drinks that claim to replenish your body because they are high in unnatural sugars and empty calories which lead to fat storage. Instead, reach for COCONUT WATER!! This amazing drink has natural fiber as well as POTASSIUM, MAGNESIUM, PHOSPHOROUS, SODIUM and CALCIUM - important electrolytes that help re-balance and replenish the body. This drink is especially beneficial to individuals with hypertension or high blood pressure. Studies have shown that drinking coconut water decreases high blood pressure in 71% of people!!

There are also no preservatives, fats or cholesterol in coconut water and only about 5mg of natural sugars (compared to 10-25mg of refined sugars in sports/energy drinks.) In addition, coconut water boosts your immune system, improves blood circulation, helps decrease the intensity of acid reflux, boosts metabolism and can help with hangovers! I mean if Madonna is an investor in the brand Vita Coco, it's got to be good for you right? :)

What are ENZYMES?

How many of us have eaten a heavy meal, processed food or rich dessert only to regret it with a stomach ache, acid reflux or a long nap? We know what we've eaten hasn't settled right in our digestive system, but what really goes on when we eat certain foods? Well every time we ingest food, our bodies need ENZYMES to help with the digestion process. Enzymes are catalysts to every chemical reaction in your body and are found in abundance in nutritious foods (raw organic fruits, vegetables, seeds/nuts) and are non-existent in foods that are processed or cooked (white bread, table sugar, pasteurized dairy, animal meats). When the body has to digest enzyme depleted foods, it has to pull from your lifetime supply of enzymes. If you keep draining your lifetime supply, you will set the stage for the formation of toxins inside the body. The toxins are created when the food we've consumed is not properly digested because a lack of enzymes, so the partially digested material putrefies (if it is a protein), ferments (if it's a carb) or rancifies (if it is a fat) in the large intestine. Poor digestion, along with a lack of fiber contributes to slow bowel transit time (yes, gross I know). When the waste stays in the colon longer than is healthy, the toxins are then absorbed and distributed throughout the entire body via the bloodstream. This is turn, is a perfect breeding ground for harmful bacteria and fungus to grow, while also discouraging the production of beneficial bacteria. The toxic by-products have been linked to various health conditions including: Depression, Anxiety, Cardiac Arrhythmia, Decreased Immunity, Pancreatic Hypertrophy, Sugar Cravings, Headaches and Cancer.

Soooo what do you have to do to prevent this from happening? Well first off, the more nutritious, enzyme-rich foods you include in your diet, the better! Even if you do eat plenty of fruits and veggies, it's still important to also include an ENZYME SUPPLEMENT in your diet to help break down the food and properly digest and absorb the beneficial vitamins, minerals and nutrients. You should especially include an enzyme supplement in your diet if you're eating a lot of animal protein and difficult to digest carbohydrates. A plant-based, broad spectrum product that includes the following enzymes is the best to go with: Protease, Amylase, Lipase, Lactase, Cellulase, Invertase, Maltase and Alpha-Galactosidase. (**Please note: If you suffer from gastritis and/or an ulcer condition, seek a health professional that has experience in enzyme therapy.)

Currently, I take Rainbow Light: Advanced Enzyme System which I purchased at Whole Foods for under $10 for 90 capsules. I've noticed that I've felt more energized, less bloated, and more satisified with eating smaller meals since I've started taking an enzyme supplement. I'm also not craving a chocolaty dessert as often as I used to following my meals! Enzymes are also wonderful for infants and children, especially those who aren't breast-feeding and/or eating nutrient-rich foods. (So basically every child these days!)

Enzymes not only help with digesting food, they also aid in healing the body! Extensive research has found enzymes help with the treatment of Cancer, Inflammation, Rheumatoid Arthritis, Lymphedema, Arterial Obstruction, Multiple Sclerosis, Allergies, UTI's, Crohn's Disease, AIDS and Epilepsy, to name just a few health challenges.

So what are you waiting for? Improve the way you look and feel by trying an Enzyme Supplement!

To learn more about the importance of enzymes, checkout the book I suggested earlier: "The Detox Solution: Missing Link to Radiant Health, Abundant Energy, Ideal Weight and Peace of Mind" by Dr. Patricia Fitzgerald.

NAMASTE!
Kaleigh

Fat, Sick & Nearly Dead Documentary

So last night I watched the documentary "Fat, Sick & Nearly Dead." Wow, what an inspirational film! Joe Cross, the film's creator, was 310pds, suffering from Chronic Urticaria (an autoimmune disease which looks like hives or sores on the skin) and close to killing himself with his poor diet and lack of exercise. He decided enough was enough and decided to embark on a 60-day juice cleanse! He spread the word across the U.S. about what he was doing. Talking with anyone and everyone he encountered about his struggles and even giving everyone a sample of the juice he was drinking. He not only lost the weight, regained his health and overcame Chronic Urticaria, he also inspired another man suffering from the same disease. Phil Staples, a truck driver, was 429lbs. and a cheeseburger away from a heart attack. By fate and God's help, Joe was somehow able to spark something in Phil and he decided to start a 10-day Juice Cleanse. Within 10 days he lost like 30pds!! He decided to keep going because he had never felt better. He lasted the whole 60 days and completely changed his entire life and way of eating. To see his transformation on the documentary was truly incredible! You could actually see the life come back into his face! Phil inspired his community and rebooted his life just like Joe did.





If you or someone you know is completely lost when it comes to what you are putting in your body, I highly encourage you to watch this film! We all have struggles, myself included, with making the right decisions about our health, but if we don't take care of our bodies (our "home") where else are we going to live?! A juice cleanse, even for 2 or 3 days, is a wonderful way to jump start or "reboot" your digestive system and get you on track to eating right! It's tough, it takes willpower, but the end result far outweighs the effort! Diseases and health problems including migraines, type 2 diabetes and high blood pressure can be demolished in less than a month with just a few changes to your diet and health regimen!!

You can rent this movie or buy it on iTunes or some other places listed on the web site: www.fatsickandnearlydead.com. If anything just watch the trailer and see what you think! :)

Remember: "Be the change you want to see in the world!" -Ghandi

Namaste,
Kaleigh

SNEAK PEEK: May Yoga + Fitness Newsletter

Here's a SNEAK PEEK of my May Yoga + Fitness Newsletter! If you would like to see the rest, just let me know and I will email it to you! There's some great exercises and articles you can checkout to get you ready for swimsuit season :)


Let's talk about FAD DIETS!


There are so many fad diets to choose from these days. The South Beach diet, the Cookie diet, Slim-Fast, Weight Watchers, Nurtisystem, Atkins diet and on, and on...Most of these, especially the Atkins diet, emphasize the importance of eating LOTS of protein (usually animal protein) and limiting your carbohydrate intake. These diets also encourage extreme calorie restriction and focus on foods that lack natural fiber and nutrients. When you eat only animal protein and processed "diet" food you are lacking the powerful minerals and enzymes from fruits and vegetables that promote beauty from the inside out! A great question I always ask myself when I'm picking out food is "How close to its natural state is this food?" For example, we are led to believe meal replacement bars are good for you. They are high in protein and fiber and claim to help you lose weight, right? Well have you taken a look at the ingredients in these bars lately? I've included th ingredients of an Atkins bar below that I used to eat before I started to understand the importance of eating REAL foods. Tell me if you can even pronounce half of the ingredients or have any idea where they came from?

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Atkins Advantage Chocolate Peanut Butter Bar Ingredients:
Protein Blend (Soy Protein Isolate, Whey Protein Isolate, Sodium Caseinate), Glycerin, Polydextrose, Peanuts, Hydrolyzed Gelatin, Palm Kernel and Palm Oil, Water, Peanut Butter (Ground, Roasted Peanuts), Cellulose, Cocoa Powder (Processed with Alkali), Natural Artificial Flavors, Vitamin Mineral Mix [Tricalcium Phosphate, Calcium Carbonate, Magnesium Vitamin A Palmitate, Ascorbic Acid (Vitamin C), Sodium Ascorbate, Thiamin Mononitrate (Vitamin B1), Riboflavin (Vitamin B2), Pyridoxine Hydrochloride (Vitamin B6), Cyanocobalamin (Vitamin B12), DL-Alpha-Tocopheryl Acetate (Vitamin E), Niacinamide, Biotin, D-Calcium Pantothenate, Zinc Oxide, Folic Acid, Chromium Chelate, Phytonadione (Vitamin K1), Sodium Selenite] Olive Oil, Clarified Butter, Soy Lecithin, Guar Gum, Salt, Maltodextrin, Citric Acid, Sucralose, Mono and Diglycerides, Dipotassium Phosphate, Acesulfame Potassium FR01

CONTAINS PEANUTS, SOY AND MILK.

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Our bodies were not meant to properly digest these kinds of "foods" so we aren't actually absorbing anything beneficial. I've had so many clients complain about how these kinds of meal replacement bars and protein shakes wreak havoc on their stomachs. It's pretty easy to understand why if you just pay attention to what you're actually eating.

Animal protein (beef, chicken, venison, lamb, pork, fish, eggs, etc) is difficult to digest as well. To back up, let's understand protein. Our bodies don't actually use protein per se, it uses amino acids. Long chains of amino acids make up protein. The human body has to break down the amino acid chains and reconstruct them in a certain order specific to our bodies. So it's important to not only look at how much protein we are eating, but the quality of our foods' amino acids and how readily available they are. Most animal protein is cooked, which can destroy the amino acids, making them toxic and largely unavailable for our body's use. In addition, animal protein takes about twice as long as other foods to pass through our digestive system leaving large amounts of acidic residue in our bodies including uric acid, purines and ammonia by-products. These toxins are then absorbed into our blookdstream through the colon and circulate all around our body. When our blood is clogged with toxins, it cannot transport as many beautifying minerals leading to the aging and clogging of our facial skin cells. To proteact our vital organs, our body has to store these toxins and acidic residue somewhere. So fat cells are expanded and hold onto these harmful remnants caused by an overload of processed food and animal protein. The more toxicity you have in your body, the faster you will age and the more you will struggle with maintaining your ideal weight consistently.

A 2002 study published by the Atkins Center for Complementary Medicine researched fifty-one obese people that were put on the low-carb Atkins Diet. Over six months forty-one subjects maintained the diet and lost an average of twenty pounds. The participants were consuming an average of only 1,450 calories per day which is 35 percent less than the average American consumption of 2,250 calories per day. So in other words, anyone can lose weight when they restrict their daily calories by at least 35 percent, at least for the interim. However, the additional side effects of eating the high protein diet low in fruits and vegetables included: 68% of the subjects reporting constipation, 63% reporting bad breath, 51% reporting headache and 10% reporting hair loss. In addition, 53% had an increase of the amount of calcium excreted in their urine, which is a huge problem for bone density and health. Scary stuff!!! Other complications from a high protein, low carb diet founded by a study published in the Asia Pacific Journal of Clinical Nutrition included heart arrhythmias, cardiac contractile function impairment, sudden death, osteoporosis, kidney damage, increased cancer risk, impairment of physical activity and lipid abnormalities.

Now, I'm not promoting the elimination of animal protein completely from your diet. I'm not a full-fledged vegetarian or completely raw or vegan. However, I eat A LOT more natural plant-based, REAL food than animal protein and processed foods because I know the facts and I've experienced the DIFFERENCE in how I feel and look. And yes, I'm getting plenty of plant-based protein in my diet by eating an abundance of nuts, seeds, spinach, kale, broccoli, Brussels sprouts, cabbage, cauliflower, summer squash and asparagus. How do these foods have protein you ask? Remember the amino acids we talked about earlier, well all of these foods have an abundance of the essential amino acids needed to be considered a "complete protein." In fact, 100 calories of broccoli has 11.2 grams of protein, while 100 calories of steak only has 5.4 grams of protein. Interesting, huh? In addition to protein, you are getting an abundance of minerals, enzymes, vitamins and fiber that you can't get anywhere else leading to a consistently healthier body and mind!

Remember - You can't always believe what the media tells you! Knowledge is power and when we know better we do better! For additional information on how you can become healthier, checkout: The Beauty Detox Solution by Kimberly Snyder.