Tag Archives: Protein

Protein. Why you need it.

Protein: why do you need it? What is it?


Gentle Reader,

A good friend has a wound that isn’t healing. My guess without doing clinic analysis is that she isn’t getting enough protein. The first thing I learned when studying nutrition’s role in our health is that we need three things: vitamins, minerals and protein. We need to eat foods that provide these nutrients.

My friend agreed to eat some protein. “I’ll boil an egg right now,” she promised. “Do you know that an egg has 6 grams of protein?” I asked. You need a gram of protein for every 2 pounds of weight. So if you weigh 140, you need 70 grams of protein every day.

Many foods contain protein but the best sources are beef, poultry, fish, eggs, dairy
products, nuts, seeds, and legumes – black beans and lentils. Protein builds, maintains, and replaces the tissues in your body, the stuff your body’s made up of. Your muscles, your organs, and your immune system are made up mostly of protein. Your body uses the protein you eat to make lots of specialized protein molecules that have specific jobs. For instance, your body uses protein to make hemoglobin, the part of red blood cells that carries oxygen to every part of your body. Other proteins are used to build your heart. Protein is doing constant work like moving your legs, carrying oxygen to your body, and protecting you from disease.

All about Amino Acids

When you eat foods that contain protein, the digestive juices in your stomach and intestine go to work. They break down the protein in food into amino acids. The amino acids then can be reused to make the proteins your body needs to maintain muscles, bones, blood, and body organs.

Proteins are sometimes described as long necklaces with differently shaped beads. Each bead is a small amino acid. These amino acids can join together to make thousands of different proteins. Scientists have found many different amino acids in protein, but 22 of them are very important to human health.

Of those 22 amino acids, your body can make 13 of them without you ever thinking about it. Your body can’t make the other nine amino acids, but you can get them by eating protein-rich foods. They are called essential amino acids because it’s essential that you get them from the foods you eat.

Different Kinds of Protein

Protein from animal sources, such as meat and milk, is called complete, because it contains all nine of the essential amino acids. Most vegetable protein is considered incomplete because it lacks one or more of the essential amino acids. This can be a concern for someone who doesn’t eat meat or milk products. Combining foods gives the body the essentials.

For instance, you can’t get all the amino acids you need from peanuts alone, but if you have peanut butter on whole-grain bread, you’re set. Likewise, red beans won’t give you everything you need, but red beans and rice will do the trick. As long as you have a variety of protein sources throughout the day, your body will grab what it needs from each meal.

How Much Is Enough?


A 140-pound adult should have about 70 grams of protein every day. Here’s an example of how:
*    2 tablespoons peanut butter (7 grams protein)
*    1 ounce or two domino-size pieces of cheddar cheese (7 grams protein)
*    5 ounces chicken breast (52.5 grams protein)
*    ½ cup broccoli (2 grams protein)

Avoiding protein that comes with fat.


If you are trying to eat more meat-free meals, it’s easy to get enough protein without eating animals, but the doubters worry: Are these meat-free proteins complete?
We have to eat the essential amino acids (because we can’t make them ourselves) in roughly equal amounts. It takes serious work to figure out protein source combinations to get the right completeness. I tried a non-meat diet after cancer and became dangerously anemic. A diet of eggs, cheese and pasta won’t do it.

Quinoa Protein: 8 grams per 1 cup. Full of fiber, iron, magnesium, and manganese, quinoa is a terrific substitute for rice and it’s versatile enough to make muffins, fritters, cookies, and breakfast casseroles.

Buckwheat Protein: 6 grams per 1 cup serving, cooked. Japanese have turned the plant into soba noodles. Other cultures eat the seeds by either grinding them into flour (making a great base for gluten-free pancakes!) or cooking the hulled kernels, or groats. Buckwheat may improve circulation, lower blood cholesterol and control blood glucose levels.

Soy Protein: 10 grams per ½ cup serving (firm tofu), 15 grams per ½ cup serving (tempeh), 15 grams per ½ cup serving (natto) 16 grams per serving in Shaklee’s Instant Protein Drink Mix.

While beans are normally low in the amino acid methionine, soy is a complete protein and thoroughly deserves its status as the go-to substitute for the meat-free. Controversy surrounds the soy bean mostly because it is one of the most genetically modified foods and processing reduces its protein content. Personally I rely on soy protein for most of my protein source, but only Shaklee’s soy protein. I know Shaklee controls the soy it uses from the seed, through the growing and harvesting process and the processing into powder without high heat and without alcohol. The amino acids are intact and active in the final product. Shaklee Instant Soy Protein Drink Mix (Non GMO) has no carbohydrates and can be used in baking, salad dressings, to mix in water to make Soy Milk and to add to smoothies.

Click on this image, shop and receive a $10 rebate on any protein product.
Click on this image, shop and receive a $10 rebate on any protein product.

Quorn Protein: 13 grams per ½ cup serving. Originally developed to combat global food shortages, mycoprotein is sold under the name “Quorn” and is made by growing a certain kind of fungus in vats and turning it into meat substitutes that are packed with complete protein. Quorn is not technically vegan-friendly.

Rice and Bean Protein: 7 grams per 1 cup serving. One of the simplest, cheapest, and vegan-est meals in existence is also one of the best sources of protein around. Most beans are low in methionine and high in lysine, while rice is low in lysine and high in methionine. Put ’em together, and whaddaya got? Protein content on par with that of meat. Our friends south of the border have been eating healthily for generations on rice and beans.

 Ezekiel Bread Protein: 8 grams per 2 slice serving. An extraordinarily nutritious loaf that contains all of the essential amino acids and is highly digestible.

Hummus and Pita Protein
: 7 grams per 1 whole-wheat pita and 2 tablespoons of hummus. The protein in wheat is pretty similar to that of rice, in that it’s only deficient in lysine. But chickpeas have plenty of lysine, giving us all the more reason to tuck into that Middle Eastern staple: hummus and pita.

Peanut Butter Sandwich Protein: 15 grams per 2-slice sandwich with 2 tablespoons of peanut butter. See how easy this is? Every time legumes like beans, lentils, and peanuts are combined with grains like wheat, rice, and corn, a complete protein is born. Peanut butter on whole wheat is an easy snack that, while pretty high in calories, provides a heaping dose of all the essential amino acids and plenty of healthy fats to boot.

Here’s the link to the article about these plant based protein sources plus recipes.

I haven’t experimented with many of the suggestions I have offered for non-meat protein because I have relied on Shaklee’s soy protein products for the past 35 years. Their snack bars, meal bars, chips, powders for meal replacement drinks have served me well, helping me heal from injury, recover from exercise, stabilize my blood sugar and increase my energy. I trust the source of Shaklee’s soy and the processing established by Dr. Shaklee so that no high heat or degrading alcohol would alter the value of soy protein. Babies have thrived on Shaklee’s soy products, people on liquid diets have been healthily nourished for nearly 60 years. I highly recommend Shaklee’s plant based protein.

Plant based proteins stabilize blood sugar and give you a satiated feeling. Remember: manufactured foods often contain added sugars to make them tasty while reducing fat. Shaklee products are the only prepared foods I consume (occasional canned chili, beans, soups-always from providers of organic products.) You spend more, but your health is worth it. The fall back, rice and beans, is one of the most low cost proteins you can eat. Buy organic and flourish.

Questions? Comments? I’d love to hear from you on the subject of protein.

Be Well, Do Well and Keep Moving!

www.GrandmaBetsyBell.com/be-well/  for posts about health and arthritis management
www.EmpoweredGrandma.com for posts about travel including a 4 part series on Israel and Jordan, January 2016

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personal training results

Gentle Reader,
I was wondering if I could walk to the car on my rubbery legs from the lunges with a weight vest on when  PJ Glassey captured me on video.  I had just finished my 21 minute workout with Dan this morning at the Xgym on Alki in Seattle.  My goal in going to the Xgym 2 x a week for personal training is to increase bone density.  At my next annual physical in Sept 2015, I’ll get that tested and report on the success.  What has surprised me is the functional improvement in my daily life tasks.

Betsy X Gym Testimonial
Betsy X Gym Testimonial

Here’s one of the exercises, bench row with barbells.

I am in the middle of what they call splits: controlled small movements monitored for form, lasting until the muscles in use fatigue completely, about 4 1/2 minutes.  Efficient and not damaging to joints.  Can you see that it’s 25 lbs in each hand?
Two things:  I have hiking friends who give me a run for my money without this kind of training.  Some people are lucky with their genes and don’t have as much to overcome as I do.  Secondly, I am convinced diet and supplements make a big difference in my recovery and improvement.  I always take an after workout recovery drink Physique or the 180 smoothie Shaklee makes, to repair the muscle break down.  The protein powder has leucine in it that heals muscle.  I get enough protein every day from both plant and meat and fish sources, at least 100 grms.  And I eat many servings of vegetables, beets, carrots, celery, kale, other greens, onions, tomatoes plus apples, raspberries and blueberries.  No grains, or very little.  It seems to be working to keep this arthritis-ridden body going.  Hiking, anyone?
Be well, Do well and Keep Moving,
www.GrandmaBetsyBell.com/be-well/  for more health stories and tips
www.HiHoHealth.com to shop for Shaklee products on my personal web site
206 933 1889  I still love to talk to people, answer questions, hear your stories.

Sign up today for my monthly Health4U newsletter for the latest Shaklee product information and special offers. Click here to sign up.

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100 years of innovation

Gentle Readers,

Celebrating 100 years of product innovation, on the eve of our 100th anniversary of uniting science & nature, Shaklee introduces 4 newproducts. I am writing from the annual Global Conference in Long Beach, CA, where Shaklee begins the celebration.  Ninety-nine years  ago, Dr. Forest C. Shaklee recognized the degredation of American foods and the increasing inability of our raw food sources to build health.  The roller mill threw away the core of the wheat kernel—and its vitamins—in favor of white flour.  New chemical fertilizers took over the agriculture.  Dr. Shaklee developed Vitalized Minerals to fill in the gaps in his chiropractic patients’ nutrition.  This breakthrough innovation in 1915, preceded the discovery of vitamins.

In this same spirit of scientific breakthrough, the Shaklee scientists and advisors continued to introduce products for the health of the environment and all of us.  This short list highlights a few innovations.

General nutrition supplement (Vitalized Minerals 1915)

Environment (Basic H, 1960),

Skin-care without toxins (Enfuselle  1998)

Immune support (Nutriferon (2005),

Anti-aging cellular help for the DNA (Vivix 2008).

Leucine-based fat loss program (180 Turnaround Weight Management 2013)

This year, the eve of our 100th anniversary of uniting science and nature to improve health, Shaklee introduces 4 new products:

MindWorks | 3X improvement in memory, focus & reaction time versus a control group and supports long-term brain health

Over time, neural connections in the brain become less efficient, impairing our ability to recall, think, and respond. A key nutrient in MindWorks, Chardonnay grape seeds–but only one tiny aspect of that grape seed–was shown in multiple clinical studies to significantly enhance memory, sharpen focus, and improve reaction time within 6 hours.

Protects against age-related mental decline, the loss of brain mass beginning at age 21.

Key nutrients in MindWorks were shown in laboratory studies to promote the formation of new neural connections and in a clinical study to reduce brain shrinkage rate by 30% over two years (based on study of 223 adults with mild cognitive impairment).

MindWorks key nutrients were shown in laboratory studies to effectively cross the blood-brain barrier and enter the brain. Blood circulation is critical for delivery of oxygen and key nutrients to the brain. It is linked to neural activity. Contains B vitamins and calcium both of which help circulation.  Also supporting circulation is our carefully selected guarana extract which has been extensively tested—guarana has long been used traditionally by Amazonian Indian tribes. It helps improve cognitive performance and contains less caffeine than a medium cup of decaf coffee.

MindWorks also comes with a month of CogniFit, a brain training program – a $12.99 value, free.
Healthy mindMindWorks is included in the Healthy Solutions  Regimen with Vivix and OmegaGuard and the Healthy Solutions  Plus Regimen 

Healthy solutions PLUS
Healthy solutions PLUS

with Vivix, OmegaGuard and Nutriferon, both of which are eligible for free membership with new join orders. New people can also get free shipping (up to $20) when they join by September 30.

Blood Pressure | Help retain healthy blood pressure

Healthy Heart Program
Healthy Heart Program

Our Smart Heart program now includes Blood Pressure, a vitamin and herbal formula that helps create healthier blood vessels.  It contains nitrates from spinach and beets, quercitin, vitamin c and magnesium.  After you take a Blood Pressure tablet, your body converts the vegetable nitrates into nitrous oxide which help relax the blood vessels.

Your complete supplement support for heart health includes Blood Pressure, CoQ Heart, OmegaGuard and Cholesterol Reduction Complex.  Rather than an allopathic approach to high blood pressure and developing heart disease, these four products may help prevent the need for medication.
Vitalized Immunity™ |

Drop, Fizz, Drink Boost Immunity
Drop, Fizz, Drink
Boost Immunity

Ideal for everyday immune support, and when you’re facing stress, pollution, poor nutrition or busy schedules. If you have been slipping a packet of Air-born in your cart as you check out of the grocery or drug store, you might want to compare labels and choose Shaklee’s new immunity boost:  no artificial flavors, a broad combination of natural ingredients in addition to vitamin C. Try it out to see if changing brands makes a difference. Remember Shaklee offers you a money back guarantee.
Vitalized Immunity is naturally sweetened with Monk Fruit, and contains as much vitamin-C as 16 oranges. It includes a proprietary blend of 19 vitamins, minerals, and herbs.

  • Helps support your immune system*
  • Delicious effervescent formula
  • Provides nutritional support your immune system


Vitalizing Protein™ Vanilla and Chocolate| Optimized nutrition for sustained energy

A Protein shake plus 80 nutrients in a convenient strip
A Protein shake plus 80 nutrients in a convenient strip

I am super excited about this new addition to our protein offerings.  180 shakes can be confusing to the person who doesn’t need to lose weight.  My introduction to Shaklee included Energizing Soy Protein.  Back in 1985, soy protein on a daily basis made all the difference in my health when added to the Vita Lea, B, C, Calcium, Alfalfa and Herb Lax.  It was, and still is, the protein shake every morning that contributes to that satisfied energy-producing feeling all day long.  Now Shaklee offers Vitalizing Protein, 15 grms. of protein (23 when mixed with non-fat milk or soy milk), fiber, vitamins including antioxidants to mix and drink with your Vitalizer strip every day.  If you want the complete meal, buy 2 cannisters a month (15 servings in each).  If you are a snack kind of person, add one scoop to your yogurt or coffee in the morning and the canister will last all month.
Vitalizing Protein is included in the Healthy Foundation Regimen along with Vitalizer. The Healthy Foundation Regimen is eligible for free membership with new join orders. And new people can also get free shipping (up to $20) when they join by September 30.

If you are already getting Vitalizer in a monthly auto ship, you might want to consider adding the Vitalizing Protein for the best foundation.  Dr. Shaklee used to say, “if you take my Vita Lea and Protein for a month and don’t feel better in some way, I’ll give you your money back.”  Many people take me up on this challenge.

I will have a taste-and-try party at my house in West Seattle on Thursday, Sept. 4.  7:15 – 8:30.  Let me know if you would like to join us.  We will watch some videos about the products and the science beind them, plus try the new shakes and the Vitalized Immunity.  We always have a great time, so join the fun.

Be well, Do well and Keep Moving,


206 933 1889 to RSVP









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