Protein is king.

As I mentioned in my last health post, I was headed to the Shaklee North American conference. Well, I’m back. Here is my takeaway: Protein, protein, and more protein.

The average American adult doesn’t get enough protein on a daily basis (calculate here). According to Dr. Gabrielle Lyon (the keynote speaker), the RDA is way off on this and many other key nutrients. She recommends 1 g of protein per day for each pound of weight. This means 150 g, if you weigh 150 lbs. Looking at multiple calculators (the link above is to my favorite), at 163 pounds, I should have a minimum of 61 g, a max of 165 g., and around 130 g to lose weight. I know that I am hitting the minimum on any day, but not much above. 

Protein is key to balancing your sugar levels, feeling satisfied after eating, reducing internal inflammation, and maintaining muscle mass. “Your body needs protein to stay healthy and work the way it should. More than 10,000 types are found in everything from your organs to your muscles and tissues to your bones, skin, and hair. Protein is also a critical part of the processes that fuel your energy and carry oxygen throughout your body in your blood. It also helps make antibodies that fight off infections and illnesses and helps keep cells healthy and create new ones. Plus, protein helps you feel full, so it's often part of a healthy weight-loss plan. “ — Kathleen Zelman, RD, WebMD

Ways to increase your protein intake:

·      Eat high protein foods such as beans, lean meats, fish, yogurt, Tofu and nuts. (Jenette Restivo, Harvard Health Publishing)

·      Add a protein shake to your day (or as a meal replacement) (I use Shaklee Life Shake in my breakfast shake)

·      Eat a high protein snack in the afternoon (i.e. unsweetened almond butter and sliced apple, yogurt with berries, Carrots and a couple of tablespoons guacamole)