P-R-O-T-E-I-N, Protein - We Love Protein!

P-R-O-T-E-I-N, Protein...sung to the music of Van Morrison's "Gloria." I couldn't resist. The song popped in my head as I began to write. Ok, so why do we care about protein? Do you know what protein is? How much we should consume? This article will give you the low-down on this valuable nutrient.

Protein is comprised of amino acids, also known as the "building blocks" of the human body. There are 20 different amino acids, don't worry, we're not going to discuss all 20. What I will tell you is there are nine essential amino acids which can't be produced by the body, we have to eat them. The remaining eleven are amino acids that the body can produce on its own.

A complete protein is a protein that contains all the essential amino acids. An incomplete protein is a protein that lacks one or more amino acids and complementary proteins are two or more incomplete proteins when put together provide the essential amino acids.

Why should you care? Protein does ALOT of important things for your body, such as: helping build strong muscles and bones (it's not just calcium that makes your bones strong), protects your organs and helps with tendon and ligament strength. It helps create enzymes and hormones that send signals through your body to help thyroid, adrenal and other glands function. It helps with blood transport and clotting, tissue repair and cellular health. Holy crap, it does a ton of stuff to keep you healthy. And it helps with weight loss and maintaining a healthy BMI. As we know being over-weight and obese lead to a myriad of other health issues.

Studies have shown that low protein diets could not only lead to health issues but will cause people to overeat. If you're trying to lose weight this could lead to failure of reaching your weight loss goals. Which totally stinks, I know. Low protein diets don't give people that satiated feeling, so they will tend to snack and screw up all their hard work. High protein meals (note I didn't say protein only meals) have been shown to reduce excess food consumption. By increasing your protein intake, especially during meals, you will feel full but have actually eaten less.

When and how much protein should you take in? Females 19 - 70 years old = 46 - 54 grams daily. Males in the same age group = 56 - 64 grams daily. Split this into approximately five meals a day every 2 - 3 hours. One very important time for protein intake is after a workout. Protein paired with a carbohydrate (such as chocolate milk) will start to repair muscle damage caused by exercise. It will boost your immune system reducing the chance of getting sick when you're recovering. And it will replenish your muscles cells, getting them ready for your next work out.

So, the next time you begin to prepare a snack or meal, check to see if it contains any protein. If it does, you're a step ahead, if not, consider adding it. Hard boiled eggs and egg whites, tuna with plain Greek yogurt instead of mayo, grilled chicken breast, hummus, natural peanut butter...all are excellent protein sources. It may be hard at first if you're not used to eating the recommended allowance, but it gets easier. You'll notice that you feel fuller and won't experience the sugar highs and lows as often, plus remember all the things you can't see or feel going on inside. It will pay off.

Lemongrass Baked Snapper Recipe

We all know that fish is a good for you food, which in many people's minds means, "Blah." I can't say it's my favorite food, but I eat it because I know all the health benefits...low fat, high protein and all those Omegas we've been hearing so much about...you know the ones that help your heart, reduce inflammation and boost your brain power. My challenge is finding fish recipes that my son will eat, not an easy task, but is possible. This happens to be one of those recipes he gobbled down, primarily due to the onions. Crazy kid is loving onions these days. Totally feel sorry for his friends at school.

Ingredients:

2 TSP Extra Virgin Olive Oil (EVOO) -- a healthy choice for oils
1/4 c fresh lemongrass -- peeled and chopped, easily found in the produce section
1/4 c shallots -- minced, honestly I just chopped mine
2 cloves garlic -- minced, I used 4 cloves, but I love garlic and just chopped
1 1/2 TBS reduced sodium soy sauce -- would love an alternative
1/4 TSP crushed red pepper -- add more if you want more zip
1 lemon, thinly sliced
2 red snapper filets, 6 oz each -- you can substitute any light flavored fish, my store was out of snapper so I used tilapia, cod or haddock are also alternatives
1 scallion -- aka green onion

Directions:

Preheat oven to 425. Heat EVOO in a medium skillet/frying pan on medium high heat. Add lemongrass, shallots and garlic (yummy aroma starts filling the kitchen). Sauté until tender, 2-3 min. Remove from heat and add soy sauce and red pepper flakes, mix well.

Use a baking dish that has sides, there will be liquid during baking. A glass 11 x 7 works well. Spray dish with olive oil cooking spray (shhh, I just used a Pam knock off) and layer bottom with the lemon slices. Put filets over lemon and top evenly with the lemongrass mixture. Bake 15 min until cooked through and flaky. Sprinkle with scallions before serving.

Would be good with a light brown rice and a bright veggie like carrots or broccoli. We just did the fish and veggie. Other than the prep, very easy recipe and quick cooking. I easily made this during the week.

Nutrition:

Calories: 296, Protein: 38 g, Carbs: 15 g, Fat: 11 g, Cholesterol: 63 mg, Sodium: 564 mg

There you have it, easy, tasty fish recipe...enjoy.