WELLNESS WEDNESDAY by Sandy Ryan

Let’s go back to some basics. The basic food groups. They are -

A lean meat, fish, poultry, eggs, nuts and legumes

B vegetables and legumes

C fruit

D milk, yogurt, cheese and/or alternatives

E breads, cereals, rice, pasta, noodles and other grains.

I know, My Plate, The Food Pyramid etc. has gone through some changes in the past decades. I started researching clear back to 1916. The way the food groups were set up were heavily influenced by big industry. I found this very distressing. Especially since we have only recently discovered the importance of micro and macro nutrients. Different people need different amounts of specific foods and their nutrients. Diabetics, bariatric patients, teens, babies, young children, elderly, cancer patients, dialysis patients, athletes, average men and women, pregnant women, all have very different and specific needs to keep their bodies as healthy as possible.

It's not my place to say WHICH food plan is best for your specific health. However, per request from a reader, let’s just talk about why the specific food groups are important and what they do for your body.

Protein is an amino acid that helps preserve our immune system and keeps our T-cells working. A complete protein consists of 8 essential amino acids - histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine. Amino acids also make enzymes. Enzymes actually act as a catalyst {meaning they make chemical reactions go faster, without changing the make up.

Structural Support

Each cell that makes us an individual contains protein. Proteins form the foundation for bone, skin, muscle, ligament, hair, fingernails and tendon structure. Our amazing body makes new proteins to replace those damaged or dead cells to maintain normal cell maintenance and growth. For example, a skin cells usually survives 30 days. As these cells die, new cells with protein as the primary component grow underneath to replace the dead cells.

Transports

Proteins haul minerals, fats, vitamins, hormones and essential oxygen throughout the body. An example of this is the blood protein hemoglobin. It carries oxygen from one’s lungs throughout the entire body. In beef and chicken protein are specific B vitamins, B12 and Folic Acid. These keep our red blood cells the appropriate size making oxygen transport more effective. Proteins are what makes our muscles move, and let substances move in and out of each cell. This also helps keep one’s blood sugar stable.

Maintain Blood Fluid Balance

The composition and balance of the fluid is maintained in the body by blood proteins. Proteins that have the quality to attract fluids are present in the blood capillaries. Water is pulled into the capillaries by these proteins, thereby preventing excessive retention of fluid in the body tissues.

Proteins help keep the perfect acid-base balance in the blood by acting as buffers in the blood. The normal pH of our blood is approximately 7.4. If blood becomes acidic, proteins help by removing hydrogen ions and if blood becomes alkaline, proteins help by releasing hydrogen ions.

Optimize Immune Response

A major reason we need protein is to strengthen our immune system. Proteins referred to as antibodies are released when the human body is exposed to a foreign material such as a virus or bacterium. Antibodies attach to the foreign material and neutralize it, thereby preventing it from producing an infection or disease. We will not discuss the making of vaccines at this time.

Provide Energy

Proteins provide approximately 4 calories per gram, thereby serving as an important source of energy of the body. However, proteins are not a primary source of energy as the body first converts carbohydrates and fat present in diet into energy. Remember ATP and the Kreb Cycle from anatomy and physiology class? Yes, it really is that important.

Help Babies Grow

Protein is a major nutrient that is essential during the growth of the body. For instance, protein requirement is enhanced in developing babies and newborn animals. For this reason, a high amount of protein is present in the mother’s milk. The needs of protein are highest during the times when growth is the fastest. For example, the protein content is highest during the initial stages of growth so as to allow baby’s rapid development and growth.

How Much Protein

Remember, in the beginning we discussed different needs for different people? These are just averages. Please keep that in mind and always consult your doctor before making changes.

Active and teen males 42-56 grams

Average males Active and teen females 36-48 grams Children older than six

Average female, elderly & children 2-6 30-40 grams

Bariatric patients 60 grams +/-

Dialysis, cancer, heart & other special needs patients SEE YOUR DOCTOR

Here are some basic symptoms of too little protein in one's diet.

Puffy eyes in the morning

Swollen ankles from water retention (edema)

Brittle and weak nails – nails are made of protein, not calcium as most people seem to think

Hair thinning

Premature aging (looking haggard)

Cuts/wounds that take a long time to heal

Lethargy

In children, protein deficiency leads to slow growth.

Best sources for protein

Beef

Fish

Poultry

Eggs

Milk, Yogurt and Cheeses

Quinoa

Buckwheat

Hempseed

Blue-green algae

Soybeans

Beans and Rice

Hummus and Pita

As always, here are a couple family favorite recipes. My diabetic husband does he best to follow a high protein, very low simple carb diet. This is one of his favorites.

Buffalo Chicken Soup

Serves 12 Calories 196 Protein 20 Carbs 6 Sugars 3

1 medium onion, chopped

2 cups chopped celery

1T olive oil

4 garlic cloves, minced less may be used but we love garlic

8 oz cream cheese

4 cups chicken, shredded or chopped

1/2 C Frank’s Hot Sauce or your favorite

8 c Chicken stock

Heat oil in pot, sauté onion, celery until starting to soften, about 5 minutes. Add garlic, cook another 30-60 seconds, or until fragrant. Add chicken and cream cheese, cook until cream cheese is completely melted and mixed well. Add hot sauce and chicken stock. Bring to boil, then turn down heat to low simmer. Simmer with lid on about 15 minutes.

We also like to add ½ t cinnamon and 1 t smoked paprika.

I am also a firm believer in home made bone broth or stock. Broth is clear with nothing else added. Stock has other things like herbs and vegetable. I’m sharing my version of chicken stock. I use this interchangeably with turkey, beef and venison when I’m graced with venison. I also save all my veggie scraps. A hack I learned decades ago from a German chef I was blessed to work under back in the 1980’s. Carrot peels, onion and garlic skins, celery tops or ends I don’t want to use, potato skins, ginger peel. I put them in a zip lock bag and freeze them along with chicken and turkey bones until I have enough to fill my giant stock pot 3/4ths full. When I find chicken feet marked down at the store, I buy and freeze them until I’m ready to make the stock. They’re full of collagen which is a form of protein. My family swears this cures any virus imaginable. Lol

Please, use whatever size pot you have. I always make a lot as I have a pressure canner and preserve it. I’ve cut down the recipe to fit a standard Dutch oven or crock pot.

Chicken Stock

Chicken bones

1 Onion

1-2 Celery stalks

2-4 Garlic cloves

1t hot pepper flakes

Salt and Pepper to taste

Water

2T vinegar

2 Bay leaves

2T marjoram

1/4 c sage

2T rosemary

2T parsley

Bring to boil, then simmer covered 48 hours adding hot water as needed. If using a crock pot, make sure the water is hot or you’ll crack the stoneware. When the bones literally crumble, you know the stock is done. Strain with colander and then with fine sieve. Cool thoroughly, remove fat. Use in soup, freeze or process in pressure canner per canner directions.

This article does not provide medical advice. It is intended for informational and educational purposes only. The content is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advise of your physician or other qualified health provider with any questions you may have regarding a medical condition, Never disregard medical advise or delay in seeking it because of something you have read on this blog.

Newhealthadvisor.org

Myfitnesspal.com

Sciencing.com

piedmont.org/living-better/what-is-a-complete-protein

juicing-for-health.com/amino-acids-and-proteins