Tag Archives: food facts

5 Benefits of Protein + How to Make it Complete

03/22/2016 R.C. Liley 2 Comments

Protein helps fuel and build us as we grow, then maintains our bodies throughout adulthood. Many of us only think of protein as something for the big, bodybuilder types, but it’s something we all need.

protein, complete protein, amino acids, healthy, food

Yes, protein powder is good as a supplement, but whole food sources should be our main source of this vital macronutrient. A few of the benefits provided by the macronutrient protein are:

1) IT BUILDS, MAINTAINS AND REPAIRS CELLS: As you grow your body needs protein to construct every single cell including your bones, muscles, skin ,vital organs and your blood vessels.

2) IT IS USED TO PRODUCE IMPORTANT CHEMICALS: Antibodies are built using protein and are a key part of your immune system which helps your body fight disease. Enzymes are also constructed from protein and act as a catalyst for many important reactions in your body including digestion.

3) IT REGULATES IMPORTANT BODILY PROCESSES: Your body’s cells cannot move fluid directly, instead they produce proteins which attract water. These proteins can then be sent out to areas where fluid needs to be absorbed allowing a fluid balance to be maintained throughout the body.

4) IT HELPS YOUR BLOOD CLOT: When your skin gets cut and starts to bleed, your body responds by producing fibrin, a stringy protein that forms clots. Once the fibrin has clotted, your body then produces another protein, collagen, which forms scar tissue and permanently heals the cut.

5) IT CAN ASSIST WITH WEIGHT LOSS: First, it has a greater thermic effect than carbohydrates. This means that by eating protein you burn more calories during digestion and boost your metabolism. Secondly, studies suggest that protein can suppress your appetite by helping you feel satiated longer.

Protein is made up of 23 amino acids, 8 of which that are essential. The 8 essential amino acids are “essential” because our bodies cannot produce them alone, and therefore needs to acquire them from food sources or supplements.

The 8 essential amino acids are:

– Isoleucine
– Leucine
– Lysine
– Methionine
– Phenylalanine
– Threonine
– Tryptophan
– Valine

The other 15 non-essential amino acids we can produce on our own are:

– Alanine
– Arginine
– Asparagine
– Aspartic Acid
– Cysteine
– Glutamic Acid
– Glutamine
– Glycine
– Histidine
– Ornithine
– Proline
– Selenocysteine
– Serine
– Taurine
– Tyrosine

A complete protein includes all 23 essential and non-essential amino acids. Incomplete proteins may have a few, but not all of the essential amino acids needed by our bodies. Animal products like seafood, poultry, beef, dairy, etc. are the most abundant source of complete proteins.

Complete Protein Examples

There are many vegetarian sources such as quinoa, buckwheat, soybeans, etc. that are complete as well. Don’t think you need to avoid incomplete proteins though, they can be paired together to form a complete protein.

Incomplete Protein Examples

Follow these four principles to obtain a complete protein by pairing incomplete protein foods:

1. Combine legumes with grains – a classice example is rice and beans

2. Combine nuts or seeds with legumes or grains
3. Combine animal products with any vegetable product
4. Add a small amount of meat to a meal of vegetables

protein, complete protein, amino acids, healthy, food

Only eating foods that are complete proteins is expensive (especially for those constantly hungry little ones running circles around us!), so the ability to combine food to provide us with all 23 amino acids is, well, essential. A popular dish that’s healthy (usually), tasty, and budget-friendly is rice and beans. This is a staple meal in many cultures and can be made to feed a crowd with little expense.

It’s worth pointing out that incomplete protein sources do not have to be consumed at the same time. In order to reap the benefits of a complete protein, just consume different sources over the course of the day.

A helpful basis to begin combining foods for a complete protein

Try experimenting with different combos to come up with your own complete protein meal. Get your kids involved by creating columned lists of different complementary foods and have them choose what to eat for lunch or dinner. Healthy fat and carbohydrates also play an extremely important role in giving our body what it needs to thrive, but without protein, we just wouldn’t be complete. 🙂

Do you have any favorite dishes that make up a complete protein meal?

Have you ever thought about the quality of protein you’re eating before?

Food, Going Healthy

10 Healthy Herbs & Spices and their Benefits

03/12/2016 R.C. Liley 1 Comment

Clear out your medicine cabinet to make room for healthy herbs and spices instead. Besides just a healthy way to boost flavor, they provide numerous health benefits too.

To create interesting flavors, I spin our spice rack around for every meal I make. Its fun to try new herbs and spices to see what you can make; sometimes good (daddy/husband of the year!!)…. sometimes bad (hello, couch), but always healthy. If you don’t already have these 10 herbs and spices, stock up now and start adding taste and nutrition to your meals.

1. Cayenne Pepper

If you want to add a lot of intense heat to your food, cayenne pepper is the best spice for the job. A tiny bit of cayenne goes a long way (I know from experience; so does Kelley….again, sorry dear), so start with very little and work your way up to what you’re comfortable with. Several reasons to “just add cayenne” include its ability to relieve congestion by clearing mucus from the lungs and nose, boost immunity, prevent stomach ulcers by killing bacteria, help with weight loss, reduce blood cholesterol, triglyceride levels and platelet aggregation, prevent many types of cancer, and relieve pain. Use it in anything you want to make spicy; vegetables, salad, chili (duh), corn bread, various dips, soups, and even chocolate (you have to try it). An interesting note: The hotter the pepper, the more capsaicin it contains.

2. Black Pepper

Slightly spicy and incredibly versatile, it’s no surprise that black pepper is the most common spice in the world. Black pepper is a great way to top off anything from eggs and salad to cooked grains and meat. For the best flavor and health benefits, freshly grind whole peppercorns using a pepper mill or coffee grinder. Black pepper has antioxidant and antibacterial properties; it improves digestion, helps prevent intestinal gas, is diaphoretic (promotes sweating), and diuretic (promotes urination). Black pepper provides high-quality amounts of manganese, vitamin K, iron, and the peppercorn’s outer layer is said to promote the breakdown of fat cells.

3. Cinnamon

Cinnamon is one of the best spices around as it can be used in a variety of dishes. It is a very potent spice, and only a little cinnamon is needed to bring its signature intense flavor to a dish. Cinnamon aids in digestion, circulation, and helps to treat diarrhea, nausea, vomiting, and menstrual cramps. This spice is also well known for its blood-stabilizing abilities.

4. Cumin

A popular food spice, cumin has a deep smoky flavor that is used in a variety of dishes, mainly Mexican and Indian recipes. Cumin is one of the best spices for cooking because it can be used to add a smoky flavor without the spiciness of chile peppers. Cumin’s list of health benefits include aiding the digestive system, improves liver function, promotes assimilation of other foods, relieves abdominal distention, gas, and colic, as well as migraines and headaches. I put this on cooked foods and mixed into salads for a wonderful smoky salad.

5. Oregano

Oregano is a powerful antioxidant rich in phytonutrients. One gram of oregano contains 42 times more antioxidants than apples, 30 times more antioxidants than potatoes, 12 times more antioxidants than oranges and 4 times more antioxidants than blueberries. Two of the most important components of oregano are thymol and carvacol which have strong antibacterial properties. A study showed that in Mexico, oregano was more effective against amoebas than prescribed drugs. Fresh or dried oregano can be added to Italian and Mexican dishes, salads, egg dishes, vegetables, meats and more.

6. Cloves

Cloves are the top spice that contributes to the distinctive smell of Indian food and drinks like chai tea. Cloves, whether whole or crushed, have a strong flavor and are best used in small amounts. Sprinkle a bit of ground cloves in your coffee or tea for a nice chai flavor, or add a pinch to baking recipes for something sweet and spicy.

7. Turmeric

Turmeric ranks among the best spices for adding color to a dish, and has a warm, peppery flavor similar to ginger and orange; it’s what makes mustard yellow. Most of its benefits are from curcumin, a compound in turmeric that has potent antioxidant, antibacterial, and anti-inflammatory properties. This yellow-colored spice is the highest known source of beta carotene. Turmeric tones the spleen, pancreas, liver, and stomach, and strengthens the immune system, enhances digestion, it may help control blood sugar in diabetics, and it helps to dissolve cysts and gallstones.

8. Coriander / Cilantro

Coriander is known for being anti-diabetic, anti-inflammatory, and cholesterol lowering. It increases HDL (the “good” cholesterol), and may help reduce free radical production. Coriander is a good source of dietary fiber, manganese, iron, and magnesium. The leaves of the plant, commonly known as cilantro in the United States, may have anti-microbial and anti-bacterial properties.

Dried coriander is used for making baked goods, as a component in curries, and as a pickling spice. Cilantro is best when fresh, but either dried or fresh, it makes great salsa and adds flavor to dips, spreads, soups, and stews.

9. Parsley

Parsley is found in two varieties, curly and flat leaf. Fresh parsley is more flavorful than the dried variety. The curly version tends to have a more intense flavor than the flat-leaf variety. Use it in soups, salads, and casseroles, or to top any savory meal with or without meat. Among parsley’s beneficial properties is its ability to fight cancer; Animal studies have shown that it can inhibit tumor formation, particularly in the lungs. It’s also known to reduce the effect of carcinogens including those found in cigarette smoke and charcoal grill smoke.

As with most on this list, parsley is a rich source of antioxidants and essential nutrients like vitamin C, beta-carotene, and folic acid. It is also a great breath freshener and is commonly served at the end of a meal. Which is why I buy and recommend the bulk 1 pound bag!

10. Ginger

Spicy and pungent with just enough sweetness, ginger should be in the kitchen of every home cook. Great for adding an amazing sharpness to Chinese and Japanese recipes or a touch of spice to baked goods like cookies and cakes, ginger is one of the most unique spices because of its usefulness. It is warming, stimulates digestion, and boosts circulation, respiration, and nervous system function. Ginger is an anti-inflammatory and is useful for colds and fevers, alleviates motion sickness and nausea, and destroys intestinal parasites.

You really can’t go wrong adding any herb or spice to your meals (unless you’re allergic), but these are what I consider some of the best to have and use daily. I think garlic powder deserves an honorable mention for the list, but this is best consumed as fresh cloves crushed and chopped in recipes.

How many of these do you currently have and use in your kitchen?

My typical mound of spices. And I still had more to add!

Food, Life, Parenting

How Many Turkeys Are Eaten on Thanksgiving?

11/24/2015 R.C. Liley 2 Comments

The following Thanksgiving fun facts are brought to you by the National Turkey Federation where you can more info about Turkeys (if the name doesn’t make it obvious) year round.

Avery is still battling a vicious cold/sinus infection and it breaks our hearts to see her so miserable with those swollen eyes and solemn mood. By nighttime, it’s as if we gave her a sedative while reading a book before bed. Last night she was out before I turned off the light for her and Going Mom who always sings to her before putting her in the crib.

Lots of love, green smoothies, and hugs with her blankie and Lamby are going on here. Hopefully these work synergistically to do the trick!

To start, here’s what the NTF has to report about the number of Turkeys consumed on Thanksgiving…

In 2013, more than 240.0 million turkeys were raised. More than 200 million were consumed in the United States. We estimate that 46 million of those turkeys were eaten at Thanksgiving, 22 million at Christmas and 19 million at Easter.

Nearly 88 percent of Americans surveyed by the National Turkey Federation eat turkey at Thanksgiving. The average weight of turkeys purchased for Thanksgiving is 16 pounds, meaning that approximately 736 million pounds of turkey were consumed in the United States during Thanksgiving in 2012.

Yeah, 46 million, that’s a lot of bird! I’ll happily enjoy one of those 46 million in the form of an organic, free-range gobbler with our family on Thursday.

Another interesting tidbit….

Benjamin Franklin, who proposed the turkey as the official United States’ bird, was dismayed when the bald eagle was chosen over the turkey. Franklin wrote to his daughter, referring to the eagle’s “bad moral character,” saying, “I wish the bald eagle had not been chosen as the representative of our country! The turkey is a much more respectable bird, and withal a true original native of America.”

Sooooo, we could be eating bald eagle for Thanksgiving instead? Hmmm, that would take a lot more bird!

We all think Turkey is to blame for our need for a nap after the big meal, but…

Many people report drowsiness after eating Thanksgiving dinner. While turkey often receives the blame, recent studies suggest that carbohydrate-rich meals may cause sleepiness by increasing the number of tryptophans in the brain. Yet, the unusually large, multi-coursed, carbohydrate-rich meal most people eat on Thanksgiving is more likely the cause.

Maybe try a few grain-free options in place of the high carb food. It’s more filling and typically has much more to offer nutritionally.

Compare the White and Dark Meat

White meat is generally preferred in the United States while other countries choose the dark meat.
A turkey typically has about 70 percent white meat and 30 percent dark meat.
The two types of meat differ nutritionally. White meat has fewer calories and less fat than dark meat.
The rich flavor of dark meat is especially valued in soup and stew recipes. Dark meat holds up well in rich marinades and is a perfect choice for grilling and barbecuing.

I like both white and dark. My favorite is white mixed with tart cranberry sauce since it tends to be more dry; the dark I can eat alone.

A few more facts….

Only tom turkeys gobble.

Hen turkeys make a clicking noise.

Domesticated turkeys cannot fly.

Wild turkeys can fly for short distances up to 55 miles per hour and can run 20 miles per hour.

June is National Turkey Lovers’ Month!

Of course there’s much more out there, but I thought it would be best to stick with one source and share some of what they had. And what better source than the National Turkey Federation? Check out their handy link with tons of info on how to buy, store, prep, and eat your turkey.

Okay, back to lots of love with the help of Lamby and blankie….squeeze!