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By Roberta H. Anding, MS, Baylor College of Medicine and Texas Childrens HospitalEdited by Kate Findley and proofread byAngelaShoemaker, The Great Courses DailyUnlike fat and carbohydrates, our bodies cannot store protein, which makes it essential to have a daily intake of protein in our diets. Photo By Oleksandra Naumenko / ShutterstockWhy We Need Complete Proteins

Before learning how to combine proteins, first its important to understand why this is necessary. As human beings, we have, unfortunately, an endless ability to store fat. And, we have a small ability to store carbohydrate in our muscles and our liver.

We cannot, however, store protein. In order to make new protein, the body needs a daily supply of amino acids.

If we cant store protein, any loss of body protein is going to represent loss of function. All the functions of protein, including the benefits that protein provides for post-surgery recovery, infant growth, and immune system support, will be lost as well. Thus, amino acids are needed to replenish our bodys supply of protein.

Some proteins contain all of the essential amino acids that we need to build new proteins. Theyre often called complete proteins. Usually, they are of animal origin, such as milk, cheese, chicken, fish, and red meat.

An exception to the rule is soybean, which is a plant protein and can be found in tofu. Soybean is as equally nutritious as the other sources of complete proteins that contain all of the essential amino acids.

Other proteins can be missing an essential amino acid, or theyre not contained in an adequate amount. These are called incomplete proteins. Theyre lacking one or more essential amino acid.

Most breads contain between two and three grams of protein per serving, but its not a complete protein. Similarly, nuts, rice, beans, and vegetables are all good sources of protein, but are incomplete by themselves.

Theyre going to need something else to balance out the essential amino acid thats missing. This is called combining proteins. You combine a protein that complements the missing amino acid in an alternative way, making a complete protein.

If you have a missing amino acid, or that amino acid is in short supply, protein synthesis stops. It doesnt slow. It stops, because youre missing the structures to complete that protein.

This is called a limiting amino acid. Thats why its important to make sure youre getting a balance of protein-containing foods.

The only time I ever really see an issue with this in the United States is in people who decide to become vegan, Professor Anding said.

Vegans eliminate all sources of animal protein, and you can be very healthy on a vegan diet. You just have to be wise in the way that youre combining proteins.

For example, cereal grains are low in the essential amino acid lysine, and soybeans and other beans can be used in place of low-lysine foods to complement that. Red beans and rice is a great example of complementary proteins. Peanut buttera nutand breada grainare also complementary proteins.

We used to believe that you had to have two incomplete proteins, like rice and beans, at the same meal. Science doesnt support that belief any longer. You should still have them within the same day, but you dont have to eat them within the same meal.

Therefore, if you like to start out your day with a spoonful of peanut butter and a banana, you have an incomplete protein, but if you have a granola bar later in the morning, youve now had that missing essential amino acid. It wasnt at the same meal, but it was on the same day. Its not difficult to balance amino acids if youre eating on a frequent basis.

Professor Roberta H. Anding is a registered dietitian and Director of Sports Nutrition and a clinical dietitian at Baylor College of Medicine and Texas Childrens Hospital. She also teaches and lectures in the Baylor College of Medicines Department of Pediatrics, Section of Adolescent Medicine and Sports Medicine, and in the Department of Kinesiology at Rice University.

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Complete Your Diet and Optimize Your Health by Combining Proteins - The Great Courses Daily News

Some dietary items are clearly off-limits if you are looking to lower high cholesterol, such as processed meats, cakes and biscuits.

Certain healthy foods can be high in cholesterol too, which muddies the waters.

For many decades, people have been advised to limit their consumption of eggs, or at least of egg yolks, for example.

Eggs are one of the most nutritious foods you can eat but they also happen to be high in cholesterol, nutritional data shows.

READ MORE:How to live longer: The spice that may offer protection against heart disease and cancer

People who have predominantly large LDL particles have a lower risk of heart disease.

This indicates that even if eggs cause mild increases in total and LDL cholesterol levels, its not a cause for concern.

To stay on the safe side, research has shown that eating one to three eggs per day is perfectly safe for healthy people.

Eating foods that contain unsaturated fat instead of saturated fat can help reduce cholesterol levels, notes the NHS.

Unsaturated fats include:

In fact, many of these items are staples of the Mediterranean diet, which has been shown to lower cholesterol and reduce risk of heart disease.

According to Mayo Clinic, interest in the Mediterranean diet began in the 1960s with the observation that coronary heart disease caused fewer deaths in Mediterranean countries, such as Greece and Italy, than in the US and northern Europe.

Subsequent studies found that the Mediterranean diet is associated with reduced risk factors for cardiovascular disease.

While there is no single definition of the Mediterranean diet, it is typically high in vegetables, fruits, whole grains, beans, nuts and seeds, and olive oil.

The main components of Mediterranean diet include:

In addition to eating healthily, an active lifestyle can also help lower your cholesterol level, according to the NHS.

"Doing 150 minutes of moderate aerobic activity every week can improve your cholesterol levels," says the health body.

Moderate aerobic activity means you're working hard enough to raise your heart rate and break a sweat.

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High cholesterol: Will eggs send my cholesterol soaring or is it safe to eat them? - Express

Yahya Abdul-Mateen II isnt letting anything stop him these days, even a global pandemic. Currently filming The Matrix 4 in Berlin, Germany, the actor is all about making sure hes stays on top of his fitness goals, now more than ever.

The Watchmen star recently allowed Mens Health into his Berlin home for the latest installment of the Gym & Fridge series, where he proudly shows off his back-porch gym setup. It might not have all the bells and whistles a state-of-the-art gym, but it does have some of the essentials for getting in movie star-shape.

Its not one of those roles right now where I have to be really big and muscular, he says about his fitness routine. So really the key to this setup is just to make sure that Im toned and have the space to do my cardio and take care of my absthings like that. His favorite exercise tool is a 30-pound log, which he chopped and painted black himself.

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While Abdul-Mateens current workout routines requires five days a week of effort, he does like to change it up depending on the project hes working on. But if hes not on set, he lifts weights twice a week and plays basketball on other days. And though there's constant pressure to stay in superhero shape, thats not Abdul-Mateens only motivation. I want to look good in my films, but I also want to look good in real life," he says. "Between the two of those, I think thats enough.

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The Candyman star also takes viewers to his fridge, which showcases some simple foods that contribute to his clean diet. The main staple youd find in Abdul-Mateens fridge? Eggs. He eats about half a dozen every morning for a protein source. Im always working and filming superhero projects or things like that where I have to stay in shape, he says. So my diet is pretty consistent. Im usually eating things around the clock. Its kind of boring, but thats what it takes.

But that doesnt mean the actor doesnt indulge every now and then, as he shows the camera his cheat meal: cereal and candy he brought with him from the U.S. I try not to eat this at 2 oclock in the morning, he jokes. I try to keep it clean. I try my best!

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Yahya Abdul-Mateen II Is Living Simple to Get Ripped for 'The Matrix 4' - Men's Health

After growing slightly bored of the same old training regime, bodybuilder Brandon White, one half of YouTube's swole brother duo the Buff Dudes, decided to set himself a new challenge: do whatever it takes to put on lean muscle mass. 15 pounds of lean muscle mass. With a goal weight of 240 pounds in sight, Brandon committed to upping his workouts, adjusting his diet, staying hydrated, and keeping to a strict sleep schedule.

Brandon worked out a minimum of 2 times a day and increased his daily food intake to around 5,000 calories particularly protein and good fats. On an average day, this is what his meals look like:

"One thing that's really important, if you want to put on size, is continuing to make sure you're in a surplus," he says.

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"There is going to be an increased fat percentage too, because you're just rushing a lot of extra calories and macronutrients into the body, and it is going to store a little bit of that as fat," he continues. "But keeping as active as possible, hitting those hard workouts, and getting that sleep, everything coming together is going to keep you lean and build that nice quality muscle over time."

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A Bodybuilder Shared the Exact Diet and Workout He Used to Build 15 Pounds of Muscle - Men's Health

It is an open secret that the standard American diet leaves something to be desired. Depending on fatty foods that offer no nutritional value is bound to make you feel drowsy and might even lead to serious health complications. For this reason, many people opt to incorporate supplements into their diets in hopes of compensating the vitamins they cannot get from food. Dietary supplements have become the new craze, and it is now common to see people popping 20 different pills a day, thinking that they are doing their bodies a favor! Not all supplements are created equal, though, and there is a big chance that you do not need many of them. If you want to know which dietary supplements are worth it and which are not, check out the next key points.

When we think of bone health, calcium is what usually comes to mind. Yet, without vitamin D, calcium cannot actually do its job. Vitamin D helps your bones absorb calcium. When it comes to vitamin Ds sources, sun exposure is usually the best, not to mention the most natural, way of getting your required dose. To help your bones stay in tip-top shape and ward off osteoporosis, your daily intake of vitamin D should be around 20 micrograms. You might even need more if you do not usually go out in the sun. Since most people cannot get their bodys vitamin D requirement through sun exposure alone, taking dietary supplements rich in this vitamin is essential.

Suffering from irregular bowel movements or IBS (irritable bowel syndrome)? Then, you cannot go wrong with probiotics! These supplements contain friendly bacteria and yeast that can balance your digestive system. As explained in the helpful articles you can find when you visit this website, probiotics are especially important for women since they can treat most of the severe infections females are prone to developing. They also help with eczema and allergies. Probiotics have recently been proven to enhance heart health as well, which makes them a worthy addition to your diet.

It is a truth universally acknowledged that fish is not everyones favorite dish. However, it is unquestionably great for your body, as it contains huge amounts of Omega-3 fatty acids. Omega-3 is known for its uncanny ability to improve cardiovascular health and fight off high blood pressure. Since many are scared of mercury poisoning, which is often associated with consuming fish, fish oil supplements can help most people get their required daily dose of Omega-3. Moreover, if you notice that you cannot focus for long periods or cannot remember things as easily as you used to, you can benefit from fish oil supplements.

Most of us rush to pop a couple of vitamin C bills when we feel a cold coming on, thinking that this is enough to stop it in its tracks. Surprisingly, though, there is no scientific evidence that vitamin C can ward off colds. At the very best, it may mitigate the severity of it or help you get better just a little bit sooner. Doctors recommend that you get your daily dose of vitamin C from citrus fruits like lemons, avocados, and oranges. This makes taking vitamin C supplements unnecessary.

Meal replacements are dietary supplements that supposedly help you lose weight by replacing food. Most meal replacements come in the form of powders that you mix with milk, juice, or plain water. Forgoing meals and just consuming a glorified milkshake is not a healthy approach to losing weight, not to mention that it has not been proven to be effective. So, unless you are extremely ill and cannot stomach real food, you should not buy meal replacements.

The thought of popping a pill and losing weight in a few days without hassle is certainly appealing, but it is, regrettably, unrealistic. Most diet pills are made of herbs that are said to enhance ones metabolism, encouraging weight loss. However, some come with nasty side effects like diarrhea. Because sitting on a toilet all day is not optimal, you should follow a healthy diet and exercise often instead if you want to shed off a few pounds.

Supplements are fantastic for enhancing your diet and ensuring that your body gets all the nutrition it needs. As you can deduce from our previous list, not all supplements make a huge difference. It is important not to be misled by online testimonies since they can make you waste money on ineffective products. So, consult your doctor before buying any dietary supplements because they will be able to recommend safe ones.

KHTS FM 98.1 and AM 1220 is Santa Claritas only local radio station. KHTS mixes in a combination of news, traffic, sports, and features along with your favorite adult contemporary hits. Santa Clarita news and features are delivered throughout the day over our airwaves, on our website and through a variety of social media platforms. Our KHTS national award-winning daily news briefs are now read daily by 34,000+ residents. A vibrant member of the Santa Clarita community, the KHTS broadcast signal reaches all of the Santa Clarita Valley and parts of the high desert communities located in the Antelope Valley. The station streams its talk shows over the web, reaching a potentially worldwide audience. Follow @KHTSRadio on Facebook, Twitter, and Instagram.

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February 2019 saw the global launch of a science-backed new diet with lofty objectives.

The Planetary Health Diet aims to feed nourishing, sustainably grown food to all ten billion of us forecast to be on the planet by 2050, whilst tackling climate change and reversing ecosystem collapse.

That diet includes lots of nuts, whole grains, legumes and pulses. Plus more plant-based protein, and more fruit and vegetables.

Implementing this diet would mean a complete restructuring of our food growing systems and supply chains.

So, in light of the pandemic and to mark Science Week, a free online panel is examining this diet tonight and you're invited.

You can find all the details here

Guests:

Jennifer Cohen, clinical nutritionist at UNSW and in the not-for-profit-sector

Dr Sandro Demaio, public health advocate and CEO of VicHealth

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Can you talk about changing global diets in the midst of a pandemic? - ABC News

Subcutaneous fatis the jigglyfatvisible just under the skin.Subcutaneous fatis normally harmless and may even protect against some diseases.Visceral fatisfatthat surrounds the organs. Though it is not visible from the outside, it is associated with numerous diseases. When trying to get rid of your visceral fat, diet andexercise iskey.

Why cardio exercises like HIIT help you to lose belly fat

The combination of high-intensity interval training (HIIT) and resistance training is seriously effective, said personal trainer Ashley Kelly.

She continued: Essentially,youre performing a set of exercises designed to strengthen specific body parts, with little to no rest between exercises.

Its a pretty simple formula: you build muscle through strength training, either with weights or bodyweight exercises, and you max out your heart rate by doing it in fast, intense circuits.

A 2016 study from the Journal of Internal Medicine found that cardio exercises like walking, stair-climbing, cycling, and swimming not only helps to burn belly fat but also decreases the risk of type 2 diabetes, some cancers, osteoporotic fractures and depression.

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How to get rid of visceral fat: The two most important ways to lose the harmful belly fat - Express

Ayesha Curry recently stunned fans with her dramatic weight loss when she appeared on the cover of Shape magazine. The TV chef has since divulged some of the secrets which helped her shed thirty-five pounds.

As the world reels from the effects of COVID-19-enforced lockdowns, more and more celebrities are revealing how they spent their time in isolation.

Canadian-American actress, cookbook author, and TV personality, Ayesha Curry has also come out with a stunning revelation she devoted the time to her body.

Curry recentlyappearedon Shape magazine's "Women Run The World" issue. Fans were pleasantlysurprisedto see that the actress had lost over thirty pounds and looked quite fit.

While many know Curry to be an industrious entrepreneur, the 31-year-old is also a confessed food enthusiast and recently admitted to inheriting food and "hustle" as love languages from her mother. Shesaid:

"Food is my passion. It's my love language: It's how I make people happy. It's what I think about every second"

As many are well aware, being a "foodie" can come with its challenges, not least of which is controlling one's weight gain.

To help others on their fitness journeys, Curry teamed up with Fitbit Premium on July 7 to share recipes and four workout videos for their app subscribers.

Curry explained that she was very cautious of her diet and used the Fitbit app to monitor her calories and ensure that she met her daily goals.

However, she admitted that shestill indulged in 'chicken parm night,' which is a favorite of her children, Riley Elizabeth, 8,Ryan Carson, 5,and Canon W. Jack, 2.

Curry alsorevealedthat she was very "into portion control" and consumed a lot of green vegetables. Sheadded that she and her husband, NBA star Steph Curry, often synctheir workout schedules and make food traditions to involve the whole family.

The most challenging part of Curry's fitness training, however, was toning her arms. The "Family Food Fight" host expressed that she had to create a Fitbit Premium workout specifically for toning her arms andhas since been getting positive results.

When she isn't running one of her numerous business ventures, or taking care of her family, Curry is a vocaladvocate of the "Black Lives Matter" movement.

The actress stated that althoughdiscussingadvocacy with her childrencan sometimes be emotional, she draws strength from seeing "people from all walks of life stand up for justice and fight for what's right."

The information in this article is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. All content, including text, and images contained on, or available through this NEWS.AMOMAMA.COM is for general information purposes only. NEWS.AMOMAMA.COM does not take responsibility for any action taken as a result of reading this article. Before undertaking any course of treatment please consult with your healthcare provider.

We at AmoMama do our best to give you the most updated news regarding the COVID-19 pandemic, but the situation is constantly changing. We encourage readers to refer to the online updates from CD, WHO, or Local Health Departments to stay updated. Take care!

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Ayesha Curry Talks Health and Weight Loss Here Are Some Diets She Recommends - AmoMama

A routine medical visit includes a blood pressure check, a temperature reading and depression screening, but most people may be surprised to realize theres often little discussion about nutrition.

Thats concerning given that a poor diet is the biggest risk factor for dying of heart disease and other illnesses, accounting for 11 million deaths around the world per year, research has found.

Now a new scientific statement from the American Heart Association is urging doctors to explore their patients eating habits during routine checkups.

This was honestly a call to action We want to encourage (physicians) to have diet be part of the conversation and not something that we ignore, Maya Vadiveloo, lead author and assistant professor of nutrition and food sciences at the University of Rhode Island, told TODAY.

Clinicians really do want to talk about diet; they recognize how important it is. With COVID, its becoming something people are talking about because obesity is related to more significant health complications.

So whats stopping doctors from delving into diet? A lack of training is one reason, the statement noted. Many physicians dont get a lot of instruction about nutrition and obesity prevention in medical school, leading to persistent gaps in this part of their training, studies have found.

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Doctors also often dont have the time to ask during whats already a whirlwind visit. Some feel a sense of futility if they do bring up the subject.

But doctors really can make a difference because patients see them as a very trusted source of advice, Vadiveloo said.

An important step to get the conversation started is an automatic dietary screener that would be part of the routine visit, the statement noted. This would be a quick questionnaire patients can fill out at the start of the checkup that will assess their total diet, calculate a score and alert the doctor about any red flags.

The AHA statement reviewed 15 such screening tools already available and although it didnt endorse a specific one, the authors highlighted a few that could be helpful. They included the Mediterranean Diet Adherence Screener, which asks 14 questions about daily consumption of olive oil, fruits, vegetables, nuts, wine, fish and other foods.

Since nutrition is not a standard topic thats currently addressed during routine medical visits, your doctor may or may not bring it up. If this is a topic you want to discuss, Vadiveloo recommended simply speaking up.

Because doctors are very receptive to this conversation, just say, Id like to make sure that Im meeting my dietary recommendations. Do you have any advice or information that I can look at, or somebody who I can talk to to help make sure my diet is on track? she advised.

What happens next can vary depending on your doctors experience and his or her practice. Some doctors are comfortable giving advice themselves; others can refer you to experts within their medical group or an outside registered dietitian.

Vadiveloo, who is an RD, said anyone can book a well discussion about their eating habits with a registered dietitian but they may have to pay for it out of pocket. Insurance may not cover the visit unless its tied to a particular health condition.

To avoid fad diets, experts urged people do their own research to stick with trusted sources of nutrition advice such as the American Heart Association, the governments MyPlate program and the Academy of Nutrition and Dietetics, which also offers help in finding a local registered dietitian.

A study in American Family Physician, the journal of The American Academy of Family Physicians, recently called diet the single most significant risk factor for disability and premature death.

With such recognition, Vadiveloo was optimistic diet would soon be a standard topic of conversation during routine health visits.

Were starting to see that its almost like a perfect storm where theres interest, there are tools and there can be partnerships developed to really move diet to the forefront of one of the health signs that we should really be monitoring, tracking and talking about with patients, she said.

A. Pawlowski is a TODAY contributing editor focusing on health news and features. Previously, she was a writer, producer and editor at CNN.

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What diet is healthiest? How to talk to your doctor about diet and nutrition - TODAY

Plant-based diets continue to grow in popularity, worldwide. There are plenty of reasons people switch to a plant-based diet, including ethical and environmental reasons. However, a growing number of people are shunning meat for health reasons. Evidence shows that plant-based diets may help support the immune system, lower the risk of heart disease and stroke, and may be good for overall health.

While a well-planned plant-based diet can support healthy living in people of all ages, our nutritional needs change with different life stages, so people over the age of 65 may need to take more care when opting for a plant-based diet. They may have specific nutritional needs and may need certain nutrients, vitamins and minerals to stay healthy.

Here are some things over-65s may want to consider when switching to a plant-based diet:

Older adults need more protein compared to the general adult population in order to preserve lean body mass, body function and good health. While most adults only need around 0.75g of protein per kilogram of body weight a day, its recommended that healthy older adults should increase their daily protein intake to 1.0-1.2g per kilogram of body weight. This is even higher for older adults who are malnourished or have a severe illness, as these conditions trigger a hypermetabolic state, where the body needs more energy and protein to function.

To ensure adequate protein intake, make sure meals and snacks contain plant-based proteins, such as chickpeas, tofu, black-eyed beans, kidney beans, lentils, quinoa, wild rice, nuts and seeds, nut butters and soya alternatives to milk and yoghurt. Eggs and dairy products are also good protein sources if youre including these in your diet.

Calcium and vitamin D both play an important role in maintaining good bone health, which is extremely important in older age as osteoporosis and associated fractures are a major cause of bone-related diseases and mortality in older adults.

Most adults need 700mg of calcium per day. However, women past the menopause and men over 55 should have 1200mg of calcium per day. Theres a wide range of non-dairy food products that contain calcium for those who are plant-based, including calcium fortified soya milk and almond milk, calcium fortified cereals, pitta bread, chapatti and white bread.

For those who include fish in their diet, fish such as whitebait, and sardines and pilchards (with bones) contain good amounts of calcium per serving.

Older adults are also recommended to get 10 micrograms (mcg) of vitamin D daily. Not only is vitamin D important for bone health, its also one of the nutrients involved in supporting the immune system and helping it to function properly. Older adults are more vulnerable to deficiency as they may have less sunlight exposure, and their skin is less able to synthesise vitamin D.

Mushrooms grown in sunlight, fortified spreads, breakfast cereals, and dairy alternatives are all good sources of vitamin D.

Having said this, its hard to get vitamin D from diet alone, so a supplement of 10mcg a day (especially in the winter for those who may not get outside often), is recommended. Its worth noting that some vitamin D supplements arent suitable for vegans, as they may be derived from an animal source, so vitamin D2 and lichen-derived vitamin D3 may be used instead.

Vitamin B12 is essential for making red blood cells, keeping the nervous system healthy, and providing energy. Older adults need 1.5 micrograms of vitamin B12 per day, similar to younger adults. But many older people may be at risk of vitamin B12 deficiency, affecting an estimated one in twenty people aged 65 to 74 and one in ten people over 75.

Those who dont eat meat, fish or eggs may not be getting enough vitamin B12, as its found abundantly in animal-based food sources. Some plant-based sources of vitamin B12 include fortified breakfast cereals, yeast extracts (like Marmite), soya yoghurts, and non-dairy milks. People may consider taking a Vitamin B12 supplement. Taking 2mg or less a day of vitamin B12 in supplements is unlikely to cause any harm. However, they should consult their doctor or registered dietitian first.

Low iron intake can be an issue for those who dont have a varied diet, especially for men aged 65 and over living in residential care homes and women over 85.

Iron is essential for making red blood cells, which carry oxygen around the body. Its also essential for physical performance, wound healing, supporting the immune system, cognitive development and function and thyroid metabolism. Older adults need 8.7mg of iron a day.

Plant sources include wholegrains, green leafy vegetables like spinach, seeds, pulses and dried fruits. Since iron in plant foods is absorbed less efficiently compared to iron in animal proteins, having vitamin C-rich foods like citrus fruits, green pepper and broccoli can help iron be better absorbed.

Some people find their appetite decreases as they get older. This can be caused by difficulties with chewing and swallowing, constipation, acute illness, impaired taste, vision and smell. But reduced appetite can contribute to unintentional weight loss and nutritional deficiencies. Its therefore important to find ways to get adequate nutrition in every meal, especially when plant-based, such as:

No matter your age, switching to a plant-based diet may have many health benefits if planned properly. Consulting with a registered dietitian before making the switch may help you develop the best plant-based diet tailored to your specific needs.

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Vegetarian and vegan diet: five things for over-65s to consider when switching to a plant-based diet - The Conversation AU

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