Understanding Complete Proteins: The Building Blocks of Life

August 30, 2024 by Chris Leave a Comment

What is a Complete Protein?

In Part 1, I discussed why getting more protein is more important as you age. But I wanted to figure out what a protein is, beyond just a number on a nutrition label.

A complete protein, sometimes called a whole protein, is a food source that contains all nine essential amino acids in adequate proportions. Each amino serves a purpose for our health and the only way to get them is through diet. Our bodies can’t produce these.

Here are a few Complete Proteins with Amount Per Serving.

Animal-Based Sources

Eggs
- 1 large egg: 6 grams
- 1 egg white: 3.6 grams
Chicken
- 3 oz (85g) cooked chicken breast: 26 grams
Turkey
- 3 oz (85g) cooked turkey breast: 25 grams
Fish
- Salmon: 3 oz (85g) cooked: 22 grams
- Tuna: 3 oz (85g) canned in water: 20 grams
- Cod: 3 oz (85g) cooked: 19 grams
Beef
- 3 oz (85g) cooked lean beef: 22 grams
Pork
- 3 oz (85g) cooked lean pork chop: 22 grams
Dairy Products
- Milk: 1 cup (240ml): 8 grams
- Greek yogurt: 6 oz (170g): 17 grams
- Cottage cheese: 1/2 cup (113g): 14 grams
- Cheddar cheese: 1 oz (28g): 7 grams

Plant-Based Sources

Quinoa
- 1 cup (185g) cooked: 8 grams
Soy Products
- Tofu: 1/2 cup (126g) firm: 10 grams
- Tempeh: 1/2 cup (83g): 15 grams
- Edamame: 1/2 cup (78g) cooked: 8 grams
Chia Seeds
- 1 oz (28g): 4 grams
Hemp Seeds
- 3 tablespoons (30g): 10 grams
Buckwheat
- 1 cup (168g) cooked: 6 grams
Amaranth
- 1 cup (246g) cooked: 9 grams
Spirulina
- 1 tablespoon (7g): 4 grams

Note: Protein content can vary slightly depending on the specific product or preparation method. These values are approximate and based on average nutritional data.

The Importance of Complete Proteins

Complete protein is important. Without it, your body will struggle to do the following.

Optimal Body Function: Each essential amino acid plays a vital role in maintaining your body’s health and function.
Muscle Building and Repair: Complete proteins provide all the necessary building blocks for muscle growth and repair.
Enzyme and Hormone Production: Many enzymes and hormones require specific amino acids for their synthesis.
Immune System Support: Several amino acids are crucial for maintaining a strong immune system.
Energy Production: Some amino acids can be converted to glucose for energy when needed.

What Happens If You Don’t Get Complete Proteins?

Not getting enough means you’re more likely to be tired, weak, and probably sick more often. Here is a complete list of what happens when you don’t get your proteins.

Protein Deficiency:
- Weakened immune system, increasing susceptibility to infections
- Slower wound healing
- Loss of muscle mass (muscle wasting)
- Fatigue and weakness
Impaired Growth and Development:
- Particularly crucial for children, pregnant women, and athletes
- Can lead to stunted growth in children
Compromised Organ Function:
- The heart, liver, and other organs may not function optimally
- Can lead to fluid retention (edema) in severe cases
Hormonal Imbalances:
- Disrupted production of enzymes and hormones
- Can affect mood, sleep patterns, and metabolic processes
Nutrient Malabsorption:
- Some amino acids are necessary for the absorption of other nutrients
- Can lead to secondary nutrient deficiencies
Decreased Cognitive Function:
- Some amino acids are crucial for neurotransmitter production
- May affect memory, focus, and overall brain health
Compromised Bone Health:
- Amino acids like lysine are crucial for calcium absorption
- Long-term deficiency may contribute to decreased bone density
Slower Recovery from Exercise:
- Inadequate protein intake can hinder muscle repair and growth
- May lead to increased risk of injury and longer recovery times
Hair, Skin, and Nail Problems:
- Proteins are essential for the health of these tissues
- Deficiency can lead to brittle nails, hair loss, and skin issues

Protein deficiency is rare in developed countries. There is some protein in nearly everything. One of our sons is a vegetarian and we work hard to ensure his diet is still balanced. There are plenty of athletes and bodybuilders who never touch meat. It’s easier than ever to get the protein in from other sources and food combinations.

What I’ve learned is you can get the nine amino acids when you combine two foods creating a nutritional equivalent to animal-based proteins.

Creating Complete Proteins: Food Combination Guide

Here are some food combination list that creates complete proteins:

Rice + Beans
Whole Wheat Bread + Peanut Butter
Corn + Beans
Hummus + Whole Wheat Pita
Lentils + Rice
Whole Grain Pasta + Peas
Oatmeal + Almonds
Ezekiel Bread (made from sprouted grains and legumes)
Spinach Salad + Pumpkin Seeds
Pita + Hummus
Black Beans + Quinoa
Whole Grain Tortilla + Refried Beans
Barley + Lentil Soup
Peanut Butter + Whole Grain Toast
Brown Rice + Lentils
Whole Wheat Pasta + Bean Sauce
Tahini + Whole Wheat Bread
Chickpea Curry + Brown Rice
Tofu Stir-Fry + Brown Rice
Vegetable Soup + Whole Grain Crackers
Sunflower Seed Butter + Whole Grain Bread
Bean Burrito in Whole Wheat Tortilla
Whole Grain Cereal + Soy Milk
Quinoa Salad with Black Beans and Corn
Lentil Loaf + Whole Grain Side Dish
Edamame + Brown Rice
Split Pea Soup + Whole Grain Roll
Falafel in Whole Wheat Pita
Peanut Sauce over Whole Grain Noodles
Baked Potato + Bean Chili Topping

This is not all the list just some of the more popular here in the states.

Back to the These are the Amino Acids and what they do.

The Nine Essential Amino Acids and Their Functions

Histidine:
- Supports growth and tissue repair
- Helps produce histamine, crucial for immune response and digestion
Isoleucine:
- Involved in muscle metabolism
- Crucial for hemoglobin production and energy regulation
Leucine:
- Key for protein synthesis and muscle repair
- Helps regulate blood sugar levels
- Promotes wound healing
Lysine:
- Essential for calcium absorption
- Supports collagen production
- Important for enzyme and antibody production
Methionine:
- Aids in detoxification
- Important for metabolism and tissue growth
- Helps with the absorption of selenium and zinc
Phenylalanine:
- Precursor to tyrosine, dopamine, epinephrine, and norepinephrine
- Crucial for brain function
Threonine:
- Supports cardiovascular, liver, central nervous, and immune system function
- Important component of structural proteins and enzymes
Tryptophan:
- Precursor to serotonin, a neurotransmitter regulating mood, sleep, and appetite
- Helps in the production of niacin (Vitamin B3)
Valine:
- Stimulates muscle growth and regeneration
- Involved in energy production

By ensuring your diet includes complete proteins or appropriate combinations of incomplete proteins, you provide your body with all these essential amino acids, supporting overall health, muscle maintenance, and various bodily functions.

Why Protein Matters More Than Ever After 40: A Guide for Active Adults

August 17, 2024 by Chris Leave a Comment

Why Protein Matters More Than Ever After 40

Karen and I hit our mid-40s and decided to shake things up. We took on bodybuilding—not to compete (saving that for 50), but to stay strong, healthy, and maybe even reverse a little of what time tends to take away. Our journey has been full of discoveries, but the one thing that’s remained consistent for our health is protein. What surprised us was how much more important it is for us now and how ensuring we get enough has been a big benefit to our health.

So, here’s the first in a five-part series we are doing on protein, aimed at those of us over 40 (and nearly fifty) who want to optimize our health and

Who Needs Protein More: A 22-Year-Old Athlete or a 45-Year-Old Active Adult?

If you ask the average person who needs more protein—a 22-year-old athlete or a 45-year-old who works out a few times a week—they might assume the younger athlete. After all, they’re lifting heavier, running faster, and pushing their bodies more. Think of high school boys eating multiple burgers, and protein shakes with little regard for anything but protein. Do the 40+ folks playing pickball, hiking, or shooting hoops with their kids need as much protein?

The short answer is yes. And if you’re lifting weights 5-6 days a week and going on 3-day outrigger trips you’ll need even more. Just don’t rely on hamburgers. While all age groups need protein, the reasons they need it are changing. Judging by meals with friends and menus no one is getting the protein they need. We’ll hit how much in an upcoming post.

The 22-Year-Old Athlete: Building and Repairing

At 22, your body is a machine—capable of incredible feats of strength and endurance, if you choose to at least. You can also sit around and do nothing in your 20s and have plenty of time to fix any health issues. When you work out, your muscles break down, and protein helps them grow back stronger and bigger. It’s all about growth and recovery, and a young person’s metabolism.

The Over 45 Active Adult: Preserving and Protecting

Fast forward 20 years, and things start to change. Even if you are active, the game isn’t just about building muscle— mostly it’s about preserving what you’ve got and protecting against the natural muscle loss that starts in our 40s. This is called sarcopenia, and it’s as inevitable. But you can fight it off while building muscle with resistance training and – you guessed it – protein.

Why Does Muscle Even Matter? Muscle Salves Lives.

We keep talking about muscle. Why does muscle matter? Think of muscle as the currency of health. It plays a big role in keeping us healthy. Being strong at any age allows us to continue being active, improving our metabolism and strengthening our joints and bones. Muscle also helps manage blood sugar levels, boosts our immune system, and even improves mental health by reducing depression and stimulating brain activity. Maintaining muscle mass can help us live longer, recover faster from injuries, avoid falls, and allow the elderly to stay independent. It is essential for overall well-being, just like money is essential for meeting our daily needs.

Now that you know the benefits of muscle, you can piece together that getting enough protein isn’t just important—it’s essential.

You Need More Protein Than Ever – The Science Backs It Up

As we get older, maintaining muscle mass becomes more challenging. We know that sarcopenia is robbing our muscles and to get them back it’ll take more protein Studies show that older adults need more protein than younger people to stay strong and healthy (Deutz et al., 2014)

As we age, our bodies don’t absorb protein as efficiently, so we might need to eat a bit more or choose high-quality, easily digestible protein sources (Bauer et al., 2013). You could have guessed, but recovery from exercise also takes longer as we age, meaning that post-workout protein becomes even more important (Dreyer et al., 2008).

Finally, let’s not forget that our metabolism slows down as we get older. This means we need to adjust our diet accordingly, but cutting calories shouldn’t mean cutting protein. Keeping our protein intake up can help us maintain muscle mass and stay lean, even as our calorie needs decrease. So that’s the less fun part. While you need more protein, you need to avoid saturated fats and simple carbs. So when it comes down to it, eating like bodybuilders, lean meats and fish, complex carbs and healthy fats is the way to go.

What’s Next?

In the next part of this series, we’ll be talking about what makes a protein “complete” and why that matters. But for now, here’s the takeaway: if you’re over 40, make sure you’re getting enough protein. Somewhere between a .5gm- 1g per pound of body fat depending on your activity level and goals. It’s not just about feeling strong today—it’s about staying strong for all the tomorrows ahead.

Stay tuned, because there’s more to come on this journey that Karen and I are on. Protein is just the beginning, but it’s a powerful place to start.

Protein Pancakes

February 26, 2023 by Chris Leave a Comment

Welcome, fellow foodies, to our blog post about the benefits of protein pancakes over regular pancakes. Here at America’s Test Kitchen, we are always on the lookout for delicious and healthy recipes that nourish our bodies and delight our taste buds.

Let’s start with the basics. Regular pancakes are made with flour, sugar, eggs, milk, and butter, and are often served with syrup and butter on top. While they are undoubtedly delicious, they are also high in carbohydrates and calories and low in protein.

Protein pancakes, on the other hand, are made with ingredients such as rolled oats, low-fat cottage cheese, eggs, and protein powder, which are high in protein and fiber and low in carbs and calories. They are also gluten-free, which makes them an excellent choice for those with gluten sensitivities or celiac disease.

But what are the actual benefits of eating protein pancakes over regular pancakes? Let’s take a look:

They keep you feeling full for longer.

Protein is known to be a satiating nutrient, which means it keeps us feeling full for longer. This is because protein takes longer to digest than carbohydrates and fats, which means it stays in our stomach for a longer period of time, keeping us feeling satisfied and reducing our overall calorie intake.

They can aid in weight loss.

Since protein pancakes are high in protein and low in carbs and calories, they can be an excellent choice for those looking to lose weight or maintain a healthy weight. Studies have shown that increasing protein intake can boost metabolism and reduce appetite, which can lead to a reduction in calorie intake and weight loss.

They are a great post-workout meal.

Protein is essential for muscle repair and growth, making protein pancakes an ideal post-workout meal. The high protein content in these pancakes can help repair and rebuild muscle tissue that is damaged during exercise, which can help with muscle recovery and growth.

They can help regulate blood sugar levels.

Protein is also known to help regulate blood sugar levels, which is particularly beneficial for people with diabetes. By combining protein with a low glycemic index carbohydrate like rolled oats, protein pancakes can help slow down the absorption of glucose into the bloodstream, preventing spikes in blood sugar levels.

So there you have it, folks. The benefits of protein pancakes over regular pancakes are clear. They are not only delicious but also a healthy and nutritious way to start your day or fuel your workouts. Give them a try and see for yourself!

Ingredients:

1 cup of rolled oats
1/2 cup of low-fat cottage cheese
2 eggs
1 scoop of protein powder
1 teaspoon of vanilla extract (Our Favorite Brand)
1 teaspoon of baking powder
1/4 teaspoon of salt
1/4 cup of unsweetened almond milk
1 tablespoon of coconut oil or cooking spray

Instructions:
In a blender or food processor, pulse the rolled oats until they turn into a fine powder.
Add the low-fat cottage cheese, eggs, protein powder, vanilla extract, baking powder, salt, and unsweetened almond milk to the blender, and blend until the mixture is smooth and well-combined.
Heat a non-stick pan or griddle over medium-high heat. If using a pan, add 1 tablespoon of coconut oil, or if using a griddle, coat with cooking spray.
Using a 1/4 cup measuring cup, pour the pancake batter onto the pan or griddle. Cook until the edges start to dry and the surface is bubbly, about 2-3 minutes.
Using a spatula, flip the pancake and cook for an additional 1-2 minutes on the other side, or until golden brown.
Transfer the cooked pancakes to a plate and repeat the cooking process until all the batter is used.
Serve the protein pancakes warm with your favorite toppings, such as fresh fruit, maple syrup, or almond butter.

Enjoy your delicious and nutritious protein pancakes!

Note: If you prefer a thinner batter, add more unsweetened almond milk to the mixture. If you want a thicker batter, add more rolled oats. You can also customize the flavor of these pancakes by using different flavors of protein powder or adding spices like cinnamon or nutmeg.

Leg Exercises You Can Do at Home

September 15, 2022 by Chris Leave a Comment

Leg Exercises You Can Do at Home
If you’re looking for a workout you can do at home, why not focus on your legs? Not only will you get a great lower-body workout, but working your legs also has numerous benefits for the rest of your body. Here are four leg exercises you can do right at home, no equipment required!

We all know that exercise is important, but sometimes it’s tough to find the time or motivation to get to the gym. If you’re looking for a workout you can do right at home, why not focus on your legs? Not only will you get a great lower-body workout, but working your legs also has numerous benefits for the rest of your body. Plus, there’s no need for any special equipment – all you need is a little space and some determination! Here are four leg exercises you can do right at home.

1. Squats: Squats are a great way to work your quads, hamstrings, and glutes all at once. If you want an extra challenge, try holding a weight in each hand as you squat. Start with your feet shoulder-width apart and lower yourself down as if you were going to sit in a chair. Make sure to keep your knees behind your toes and abdominal muscles pulled in so that you don’t put unnecessary strain on your back. Once your thighs are parallel to the floor, slowly stand back up. Aim for 3 sets of 10-15 squats.

2. Lunges: Lunges work many of the same muscles as squats, but they also target your hip abductors and adductors. To do a lunge, start by standing with feet shoulder-width apart and take a large step forward with one leg. Lower yourself down so that both knees are bent at 90-degree angles and make sure that your front knee stays directly above your ankle – don’t let it cave inwards! Push back up off of both legs to return to the starting position and repeat with the other leg leading. As with squats, aim for 3 sets of 10-15 lunges per leg. For an added challenge, try holding weights in each hand or doing reverse lunges (step backwards instead of forwards).

3. Calf Raises: Calf raises are great for toning and strengthening your calf muscles (including the gastrocnemius and soleus). They also help improve ankle stability – something we all need as we get older! To do a calf raise, simply stand with feet shoulder-width apart and raise up onto your toes. Hold for a moment before lowering back down. If this is too easy, try doing single-leg raises or holding dumbbells in each hand to add resistance. For best results, aim for 3 sets of 10-15 calf raises.

4. Glute Bridge: Working those glutes is important not just for aesthetics but also for preventing back pain later on in life! The Glute Bridge is an excellent way to tone those tush muscles while also working the hamstrings. To do this exercise, lie flat on your back with feet flat on the ground and shoulder-width apart, legs bent to 90 degrees. Dig heels into the ground and lift hips off the floor until thighs and torso are in line with each other – think of forming a straight line from shoulders to knees or from head to toe – before lowering back down under control without letting hips touch the ground.. Aim for 3 sets of 10-15 Glute Bridges..

Conclusion:
These four exercises will give you a great lower-body workout without having to leave the house! And because they work such a large number of muscles groups, they’re an efficient way to exercise too. Remember to warm up before getting started and cool down when you’re finished; stretching afterwards will help reduce muscle soreness later on. With consistency and dedication, you’ll be seeing results in no time!

Oh Crap, We’re now HomeSchooling! Resources for Organized Learning anyone can use

March 18, 2020 by Chris Leave a Comment

So the sudden homeschool situation most parents across the US are dealing with may seem like a bizarre experiment. Kids are better at school than we are and probably have a better attention space. While teachers put together plans for their students it may seem like us parents are adrift in a sea of wtf it’s not that bad.

Our parent’s generation didn’t have the resources so if we were stuck at home for a month, it would have been 30 days of Garfield comics and Price is Right.

I’ve put together some of our favorites sites and apps, as well as many I’ve only learned about today. I’ll keep this posted with new ones including history and geography sites which I always feel gets short shrift in today’s schools.

Any you like but we missed? Be sure to comment and let us know.

Math
ABC Mouse – This is perfect time to test the site on a 30-day free trial
CK-12
Dreambox – Adapted math programs. Adapted is the keyword and necessary to increase achievement or something.
Gfletchy – Interesting approach to math with 3 act tasks with video and download sheets. I feel like this is ideal for small groups or homeschool situations
Khan Academy – Khan has great math for younger kids but really shines middle school and an up.
NeoK12 – Lots of videos and games
Prodigy – How to get a kid to do 50 math questions in an hour or two without batting an eye.

Social Science
dkfindout– You likely have some DK books at home or have taken a few out at the library. This is the interactive version.

Science
Anton Petrov Fun Space Videos
asapSCIENCE – An youtube channel that answers the most pressing questions in the most fun way
Astrum – Well-produced videos answering questions about space
Because Science – High energy host usually talking about less serious science subjects like superheroes
Mystery Doug – Popular at our kid’s school, Doug answers questions kids ask
Nat Geo Kids – Home of Weird by True shorts
NeoK12 – Created for teachers there are lots of videos, presentations, and quizzes so you can measure progress
Neuroscience for Kids – PName says it all and it turns out neuroscience isn’t that hard after all.
PBS It’s Ok to be Smart – snackable science channel on youtube.
PBS SpaceTime – Space youtube channel for kids ready to graduate to next level faces.
SciShow – Questions answers like you were a five year old.

Reading

ABCya
EPIC (Free Trial) – Lots of books. There is a subscription cost, but we’re testing out the free trial.
k12 Reader – For the teachers and parents. Do you wonder where your kid’s worksheets come from? It’s likely from here.
Libby app – For use through your library. A full catalog of e-books and audiobooks to get on loan from your library. We use this all the time.
NeoK-12 More worksheets and presentations on a variety of subjects.
NewsELA Distance Learning site made free for the remainder of 2020!
Readworks
Project Guttenberg –
Scholastic Book Flix – Scholastic has extended their free trial, just enough time to get to read most of their online library
Squiggle Park – It’s prodigy for reading.
Storyline – Read along with the hosts
Wordville – Gets to the nitty-gritty of words and grammar fun and easy.

ART/DANCE/MUSIC

GoNoodleKids (for little ones)
Art for Kids Hub – Art made easy. Seriously easy art that even a parent can do.

Starfall – Has music subjects but also lessons for Language and Math geared for kids up to Grade 3.