Newsletter: March, 2024

THE POWER OF PROTEIN

Protein, a macronutrient composed of essential amino acids, serves as the primary structural component of cells, tissues, and organs of the human body. Understanding the various powers of protein empowers individuals to make informed dietary choices and prioritize their health.

An Energy Source. Protein aids fluid and energy balance in the body. Feeling puffy? Protein is key to pulling fluid back to the blood vessels, preventing edema.

Muscle Maintenance, Development, Repair. A fit body starts in the kitchen. When we don’t consume enough protein, the body starts breaking down protein stores – muscles!

Weight Management & Satiety. Compared to carbohydrates and fats, protein takes longer to digest and more energy to process, supplying a prolonged feeling of fullness, controlling hunger, thus reducing caloric intake.

Immune System Support. Always getting sick? Antibodies crucial for defending the body against bacteria and viruses are produced by immune cells, which need protein to repair and multiply.

Hormone Production & Regulation. Protein helps the regulation of various hormones within the body. Insulin, responsible for balancing blood sugar levels, is composed of amino acids derived from protein. Add protein with carbs to each meal to minimize blood sugar spikes.

It’s estimated that 38% of adult men and 41% of adult women have daily dietary protein intakes below the recommended daily allowance (RDA) of 0.8 g/kg of body weight per day – minimum (or 10 percent to 35 percent of calories). Protein needs vary depending upon age, activity level, medical condition, etc. Please consult a medical professional as needed.

“I wasn’t pressured with restrictions or deadlines, but my coach worked with me to find what worked best for me. She provided very useful information that I could implement over time and stay consistent.” – Health Coaching Participant, 2022

Mediterranean Chickpea Vegetable Salad – Adapted from Julia Mueller

• 1/2 cup finely sliced (or diced) red onion
• 1 (15-ounce) can reduced-sodium chickpeas rinsed &drained
• 1 orange or yellow bell pepper, chopped
• 1 cup cherry tomatoes, halved (may substitute diced tomatoes)
• 1 large English cucumber, chopped (about 2 cups)
• ½ cup crumbled feta
• ¼ cup chopped parsley (optional)

Dressing*

• 3 tablespoons extra-virgin olive oil or avocado oil
• 3 tablespoons red wine vinegar or freshly squeezed lemon juice
• 2 cloves garlic, minced
• 1 teaspoon dried oregano
• ¼ teaspoon black pepper
• ½ to 1 teaspoon sea salt (or to taste)

*Feel free to substitute your favorite Greek or olive oil & vinegar dressing

Instructions

1. OPTIONAL: Place the onions in a bowl of cool water and let them soak while you prepare the other ingredients (removes the harsh bite from the onions, allowing flavor to peek through).
2. Place the chickpeas, bell peppers, cucumber, tomatoes, and feta in a large bowl.
3. In a small mixing bowl stir together the dressing ingredients: olive oil, red wine vinegar, garlic, oregano, salt, and pepper.
4. Drain the onions and add them to the chickpea mixture, then pour the dressing over the top. Add the parsley (if using). Toss to combine. If time allows, let marinate in the refrigerator for 30 minutes, or enjoy immediately as a side or on top of your favorite greens. Experiment by adding your favorite fresh vegetables.
5. For an added protein boost per serving – toss in 4 oz grilled or baked salmon (25 grams protein), or 4 oz sliced chicken breast (21 grams protein)

ESTIMATED NUTRITION INFORMATION PER SERVING
About 5 – 1 CUP SERVINGS

CALORIES: 180 Kcal CARBOHYDRATES: 21g PROTEIN: 11g FAT: 10g FIBER: 7g SUGAR: 3g