Top 10 Foods Highest in Protein

by Avery Mann

Find your protein needs in these top choices.

Proteins are found throughout our bodies. We eat foods with proteins that are then digested into amino acids. According to the Centers for Disease Control and Prevention (CDC), 20 different amino acids combine to make proteins. Our bodies cannot make all the types of proteins we need, so we must get them from our food.

The healthy choice is to choose protein-rich foods that are also low in saturated fat. The Harvard School of Public Health recommends choosing a 6-ounce piece of salmon with 34 grams of protein and only 4 grams of saturated fat instead of a 6-ounce broiled porterhouse steak with 38 grams of protein and a whopping 16 grams of saturated fat.

The list for the top 10 foods highest in protein only includes protein-rich foods that are also lower in fat and containing other essential nutrients. The top five protein-rich foods include seafood and poultry. Seafood is generally a good source of protein. Of the 22 varieties listed on the U.S. Food and Drug Administration food chart for cooked seafood, only the oyster had less than 15 grams of protein per 3-ounce serving.

1. Turkey. Turkey tops the list because the United States Department of Agriculture (USDA) searchable database for nutritional information lists turkey (all classes, meat only, cooked and roasted) as containing 41 grams of protein per one-cup serving. It is also low in fat and contains essential minerals like iron and magnesium.

2. Chicken. Easy to find and versatile to cook, chicken’s protein amount varies depending on the cut of the meat and how it is cooked. Chicken roasted with no skin has 40 grams of protein per one-cup serving.

3. Scallops. Six large scallops pack a nutritional punch, with 27 grams of protein and 14 percent RDI of iron.

4. Tuna. Three ounces cooked tuna has only 130 calories but 27 grams of protein. It also contains 14 percent of the recommended daily intake (RDI) of potassium.

5. Salmon. Depending on the type of salmon, its protein amount may range from 22 grams to 24 grams per 3 ounces cooked. Salmon also contains iron, calcium and vitamins A and C.

6. Almonds. While almonds and nuts, in general, are high in protein, they also are higher in fat. Eat nuts in moderation. One ounce of almonds has 21 grams of protein.

7. Cottage cheese. A popular diet food, a one-half cup of low-fat cottage cheese contains 16 grams of protein. That is roughly the same amount found in a 3-ounce serving of orange or swordfish. Regular cottage cheese, one-half cup, has 14 grams of protein.

8. Yogurt. Dairy products are a good protein source, with one cup of nonfat yogurt containing 13 grams of protein. The same amount of low-fat yogurt has less, just 11.9 grams, but more than one cup of skim milk, which has 8.4 grams of protein.

9. Edamame. Edamame or soybeans are a nutritious choice, with 11 grams of protein in each one-half cup cooked serving. Popular in stir-fry, their nutty flavor pairs well with a variety of foods.

10. Tofu. A versatile food that can be added to soups, salads and casseroles, tofu offers 10 grams of protein per one-half cup serving.

Read more: http://spryliving.com/articles/top-10-foods-highest-in-protein/#ixzz2BfjhVM3N

Don't get Flu Shots

New hype over flu shots doesn’t match reality by William Campbell Douglass II, M.D.

It’s that time of year again… and no, I’m not talking about the approaching holidays.
It’s the time of year when they’ll say just about anything, no matter how absurd, to get more patients to roll up their sleeves for a flu shot — like the claim from a new study that supposedly finds the vaccine is “60 percent effective” at preventing the flu.

Makes it sound like 60 percent of the people who get the shot are protected from the flu, right?
That sounded a little on the high side to me — like around 60 percent too high — so I dug a little deeper. Sure enough, the study actually proves what I’ve been saying all along: Statistically speaking, the shot protects practically no one.

In fact, the data from 31 studies published over the past 44 years finds that pretty much no one even gets the flu in the first place.

An exaggeration? Maybe — but not by much, because despite the media’s annual flu-shot frenzy, the study finds that it’s simply a non-event: Just 2.7 percent of the unvaccinated and 1.2 percent of those who do get the shot come down with the disease in any given year.

On paper, that’s a difference of 60 percent, but the ABSOLUTE reduction in risk isn’t even close to 60 percent — it’s a measly 1.5 percent.

Whoop-de-doo… and believe it or not, even that number is a little on the high side, because other studies haven’t been nearly as generous.

One analysis released earlier this year found no evidence the shot reduced the rate of hospitalization or slowed the spread of the disease. That study even found that the little evidence FOR flu shots came from studies that were rigged by vaccine makers.

But while the benefits may be nonexistent, the potential risks are all too real: Flu shots have been linked to fatigue, pain, nerve damage, seizures, paralysis and even death.

The bottom line here is you can do everything wrong and still not get the flu — but if you want to slash your odds even further, don’t waste your time with a vaccine.

Work on good hygiene and a strong immune system instead

Are Supplements Helpful for Diabetes?

Published: 11/7/2012

Dr. Weil routinely recommends the following three supplements for people diagnosed with diabetes. They may help regulate glucose levels and promote heart health, both of which may be especially beneficial for diabetics. Talk with your physician about the best way to integrate these into your overall diabetes treatment program.

1. Chromium. A trace element that plays a role in blood sugar regulation, chromium works with insulin to help transport glucose into cells. Take up to 1,000 micrograms of "GTF" chromium daily.
2. Alpha-lipoic acid. This antioxidant can enhance glucose uptake, inhibit glycation (a sugar-protein link that can damage small blood vessels), and help promote and maintain eye health. Start with 100 mg a day.
3. Coenzyme Q10. Coenzyme Q10 is a powerful antioxidant which may help maintain a healthy heart. Take 60-100 mg in a soft gel form with your largest meal.

Diabetes and Your Diet
Published: 11/8/2012

Managing diabetes mindfully means more than just monitoring blood sugar levels. It also means making prudent dietary choices to lower the risk of common health conditions associated with diabetes, such as heart disease, high blood pressure and stroke. Work with your physician and a dietician to create a meal plan that best suits your needs. Research has shown that several nutritional elements may be helpful in managing diabetes-related issues:

1. Eat more magnesium-rich foods such as spinach, tofu, almonds, broccoli, lentils, pumpkin seeds and sunflower seeds.
2. Increase intake of foods rich in omega-3 fatty acids, such as cold-water oily fish, fish oil supplements, walnuts and freshly ground flaxseed.
3. Choose foods that are lower on the glycemic index and have a low glycemic load, such as beans, lentils and whole-grain breads.

7 Surprising Diabetes Risk Factors

by Catherine Winters

Seven surprising factors that may boost your odds of developing diabetes—and how to protect yourself.

Andrew Roberts

By now, we should all be able to recite the things that raise a person’s risk for Type 2 diabetes—increasing awareness, after all, is the point of November’s American Diabetes Month. It’s well-established that getting older, being overweight, not exercising and having high blood pressure, high triglycerides and low levels of HDL (the good cholesterol) raise your odds of developing the serious-yet-preventable disease predicted to affect more than 53 million Americans by 2025. But new research is uncovering some surprising behaviors and physical conditions that may also boost your chances of developing Type 2, which in turn can cause heart and kidney disease. Add these factors to the list.
Eating white rice. In a review of four studies, Harvard researchers found an 11 percent jump in Type 2 risk for each serving (about one cup) of white rice consumed. While more research is needed to prove the connection, switching to whole grains like brown rice is a good move, anyway. Whole grains contain fiber and magnesium, which may protect you from diabetes. They also help keep your weight in check: “People who eat whole grains feel fuller on fewer calories,” says Dr. Vivian Fonseca of the American Diabetes Association.
Being big around the middle. In a British study, obese men with waist circumferences of 40 inches or larger were 22 times more likely to develop diabetes than normal-weight men whose waists were narrower than 37 inches. Waist measurements of 34 inches or larger boosted obese women’s risk by nearly 32 times compared with middles measuring less than 31 inches. “People who carry fat around the waist are more likely to have fat in the liver and pancreas, which interferes with insulin production,” Fonseca explains.
Sitting too much. In a study of 500 men and women, researchers discovered that women who sat the longest (up to 7 hours a day) fared the worst on tests measuring C-reactive protein, a marker for inflammation, as well as insulin resistance and obesity. Why the bigger toll on women? Women may snack more when they sit; and men may engage in more vigorous activity when they do get off their duffs. Walking just 30 minutes a day, five days a week and losing about five percent of your body weight, if you’re overweight, is your best defense.
Not sleeping enough. Too little sleep and an out-of-whack circadian rhythm (the body’s natural sleep-wake cycle) caused blood sugar to stay elevated longer, spiking to prediabetic levels in some sleep-deprived subjects, in research at Brigham and Women’s Hospital in Boston. In addition, metabolic rates dropped by eight percent, a change that could lead to nearly a 13-pound weight gain over the course of a year. The good news: Once people resumed a normal sleep-wake schedule, blood sugar levels and metabolic rate returned to baseline or near-baseline levels.
Working the night shift. Harvard researchers found that women who worked three or more nights per month—in addition to day and evening shifts—for three to nine years saw their diabetes risk jump by 20 percent. Shift workers who logged 10 to 19 years saw a 40 percent risk increase; those working nights for 20 or more years upped their risk by 58 percent. The study authors speculate that weight gain may be the culprit, and advise that women working the night shift be extra cautious about eating healthfully, exercising and establishing healthy sleep habits.
Running low on D. In a Tufts University study, people with the highest levels of vitamin D had nearly half the risk of developing metabolic syndrome—a cluster of symptoms that raises the risk for Type 2 diabetes and heart disease—compared to people with the lowest D levels. There’s no proof, though, that vitamin D can prevent diabetes. Still, the Institute of Medicine suggests taking at least 600 IUs of vitamin D daily (800 IUs if you’re over age 70) on top of whatever you get from sun exposure (no more than 10 to 15 minutes a day) and diet (D-fortified milk, salmon and swordfish are the best sources).
Having psoriasis. Danish researchers reported that Type 2 risk is nearly twice as high for people with severe psoriasis, an autoimmune skin disease, than it is for those with milder cases. A possible explanation: Both Type 2 and psoriasis are associated with chronic inflammation. The take-home message: While more research is needed, psoriasis sufferers should work to lower their diabetes risk through lifestyle changes and get screened for insulin resistance.

Read more: http://spryliving.com/articles/7-surprising-diabetes-risk-factors/#ixzz2BfkZjVnt

Get fresh (with herbs)

by Leanne Ely

When I'm looking at a big rack of dried herbs in the grocery store, I often think of dollar bills chopped up and put into bags. For many dried herbs, you might as well just chop up a few dollar bills and sprinkle them on your food for the amount of flavor they add to anything! (Dried parsley? I don't think so!)

Fresh herbs are used very frequently in my home. I use them in my salads (chop some fresh dill into a bowl of greens and you may never want to eat it any other way ever again!), my soups, with my roast meats, chicken dishes, sauces and the list goes on and on and on.

Fresh herbs don't only taste great, but many of these fantastic aromatic little green wonders are just packed with nutrition. Sage, rosemary and thyme are much more than just a Simon and Garfunkel hit! These herbs are extremely healthy for you.

Fresh herbs: the basics

Fresh herbs add a certain something to your dishes that you just can't duplicate with the dried variety. Once you start you won't want to go back!

Cooking with fresh herbs can be intimidating at first, but it's really pretty simple. You figure out which herbs go best with your favorite dishes, and you go from there!

But where do you start?

How about by learning which herbs go with what foods! Here's a cheat sheet for you:

Basil: Amazing on pizza! Basil is almost peppery in flavor, it's very fragrant and has a wonderful spicy bite to it. Basil almost a must for any dish containing tomatoes. The little leaves at the top of the bunch will be the sweetest.

Dill: Your fish will never the the same again! This grassy herb with its feathery leaves is often paired with fish dishes and it's amazing in a vinaigrette.

Mint: If you plant your own mint be VERY careful. It is a prolific plant that can easily overtake your entire garden. It's wonderful in beverages, with lamb and with peas. It's also nice to chew on to freshen your breath!

Oregano: This wonderful earthy herb is a must for pizza but it's also fabulous on eggs! Oregano is the one herb that is actually just as good dried as it is fresh.

Parsley: Parsley is great for everything from freshening your breath to chopping into salads, hummus, guacamole, soup - pretty much anything, really! It lends a nice freshness to anything you put it on. But the dried version? A waste of money.

Thyme: This citrusy herb is wonderful with seafood, poultry and many Mediterranean dishes. Here's a tip for you! It's a pain to tear off the tiny little leaves from their woody stems so use fork tines to strip them!

Sage: Another easy one to grow at home, this aromatic herb is just wonderful with duck, turkey and sausage.

Rosemary: One of my favorites, rosemary has a flavor that's almost like pine. It's wonderful in meat, soups, stews and even breads.

Cilantro: This one seems to be loved or hated! Popular in Mexican, Asian and Indian cooking, cilantro looks like flat leaf parsley but it's much different in flavor. Some describe it as tasting soapy!

When you bring your herbs home from the store, rinse them in cold water to remove any dirt or bugs (hey, when you buy organic, it happens!). Store them in water in the fridge, covered with a plastic bag and they should keep for a few days. This method does NOT work with basil. Instead, put it in water and leave it on your counter.

Hi-maize Resistant Starch

I use Hi Maize Resistant Starch in recipes that call for flour.  If the recipe calls for a cup of flour, I will substitute 1/4 of the flour with Hi-Maize Resistant Starch. This cuts the calories and GI of the item as well as reduce the glycemic load and it increases the fiber. Honeyville's Hi-Maize Resistant Starch is a starch that can be used to increase the nutritional value of the foods you love. Hi-Maize 260 can be added to almost any food without changing the taste or appearance. Just 15 grams of Hi-Maize contains 9 grams of dietary fiber, which is twice as much fiber contained in 1 cup of oatmeal. Hi-Maize gets its natural dietary fiber from corn. Honeyville Hi-Maize Resistant Starch is an ideal product for your baking needs. Shelf-Life:  Hi-Maize Resistant Starch will store for 1 year in a sealed 5 pound bag under ideal storage conditions (cool, dry place). Instructions:  Replace about 10% to 25% of the flour the recipe requires with Hi-Maize Resistant Starch. Uses:  Hi-Maize Resistant Starch is used to improve the nutritional value of products, including cookies, pancakes, smoothies, cereals and more

Bring on the Beans to help with diabetes

In Archives of Internal Medicine, Dr David Jenkins and colleagues report on a study that found consuming about 1 cup (190g) of cooked legumes (beans, chickpeas or lentils) helped people with diabetes manage their blood glucose. It also lowered total cholesterol and triglycerides. The 3-month study with a group of 121 people with type 2 diabetes found that a daily dose of beans had a greater effect on reducing blood pressure as part of a low GI diet compared with a high wheat (insoluble) fibre diet. Even better, after three months, hemoglobin A1c levels had dropped from 7.4% to 6.9% in people eating beans, while it had fallen from 7.2% to 6.9% in those getting extra whole wheat. Even though the drops were not huge says Jenkins, they were impressive in part because the whole-grain comparison diet is a healthy one and in part because people in the study were already on diabetes and blood pressure medications. ‘We hope that this could be the point that allows a person with diabetes to delay medication use,’ he said.

What about wind? The study didn’t find any more gastrointestinal complaints in the legume group, although the comparison group also got a lot of fibre, which could have drowned out a potential effect.



It’s easy to boost your bean intake – home-cooked or canned – simply top some toast with baked beans for a light meal, serve dhal with that curry, add chickpeas to stir fries, red kidney beans to chilli, lentils to a ragu, a 4-bean salad to that barbecue menu, and enrich casseroles and soups with beans and lentils. Here are some flavoursome favourites from The GI News Kitchen to try:

• Shells with pinto beans and feta 
• Roasted beetroot and white bean salad with balsamic dressing
• Spicy Moroccan chickpea & lentil soup
• Zingy Italian white bean soup
• Split pea, watercress and goats curd salad  

Why an apple a day keeps the doctor away...

by Leanne Ely

Apples are sweet and delicious, they have a long shelf life and they make a mean pie!

But why are apples so healthy? Seeing as how it is apple season once again, let's take a look!

Fiber. Apples are a great source of fiber and that fiber may combine with phytonutrients in the fruit to join forces and actually get us more dietary bang for our buck. This particular health benefit protects against heart disease and regulates blood fat levels. The fiber in a whole apple also helps keep you feeling full for a good long time after you eat it.

Anti cancer. Apples can actually reduce our risk of lung cancer. Not many fruits or vegetables protect against this nasty cancer. Scientists don't know exactly why apples are so good for our lungs, but they really are!

Anti-asthma. Studies have actually shown that apple intake is associated with decreased risk of asthma. Again, we're not exactly sure why, but it can't hurt to eat that apple a day to help those lungs!

Blood sugar. Polyphenols in apples help to process carbohydrates.  They help slow down carbohydrate digestion, reduce glucose absorption and stimulate the pancreas to put out more insulin. All of this helps to regulate our blood sugar.

Cardiovascular. The water-soluble fiber (pectin) and polyphenols in apples support good cardiovascular health. Cholesterol is lowered by eating an apple a day, and apples can also lower the risk of chronic heart problems.

Antioxidants. Apples are full of polyphenols which function as antioxidants.

Yes, it's true that apples are excellent for our health. But if you don't buy them organic, all those health benefits go right out the window.

Apples have more pesticide residue on them than any other fruit or vegetable. Period. The Environmental Working Group analyzed more than 700 (washed) apples and of those samples, 98% showed pesticides - up to 48 different types.

The only way to get rid of it is to peel the apple, but even then...do you want to take the risk?

We don't know what some of these pesticides can do to harm us (scary), but it can't be good. We do know that one common pesticide used to spray apple trees (Syngenta's Paraquat) has a possible link to Parkinson's Disease.

I suggest that if you can't buy them organic, don't buy apples at all. This also goes for apple juice and apple sauce, too.