\nGood fats<\/strong> construct receptors in brain cells and allow them to listen<\/strong>.
\nGood proteins<\/strong> convert to neurotransmitters and allow your brain cells to speak <\/strong>to each other. For this reason, protein is one of the most crucial nutrients for both mental function and mood.<\/p>\n
We are made of protein, so we need it in certain quantities to maintain our structures, such as muscle, skin and bone.<\/p>\n
Protein is broken down into tiny units of amino acids<\/strong>. Amino acids have specific individual functions; therefore it is crucial to have adequate amounts of all of them daily.<\/p>\n Amino acids are the main ingredients of the brain’s chemical cocktails.<\/p>\n Specific amino acids are converted (as the main ingredient) into specific neurotransmitters<\/strong>. For example, tryptophan converts to serotonin (required for us to feel happy); and tyrosine converts to dopamine (required for short term memory, coping, and motivation).<\/p>\n This is a brief list of some of the amino acids involved in good brain health:<\/strong><\/p>\n This is a brief list of some of the amino acids involved in good brain health:<\/strong><\/p>\n Protein requirements<\/strong><\/p>\n Because we are made of protein, we use and lose approximately 1g per kilogram of body weight in urine every day. So if we’re peeing it out, we have to put it back in.<\/p>\n This daily protein requirement equals roughly a palm volume of animal protein OR a hand volume of vegetable protein per meal. <\/em>That’s right x 3 times daily. <\/strong>If you are not eating this amount, you will most likely be protein deficient, and need to boost your dietary protein.<\/p>\n A physical indicator of protein sufficiency is the finger pulp test:<\/p>\n <\/strong><\/p>\n Finger Pulp Test <\/strong><\/p>\n Squeeze your finger tip firmly for a few seconds; then release. The pressed tissue should bounce back immediately. If it takes a few seconds to spring back, you likely need to boost your dietary intake of protein.<\/p>\n Specific amino acid deficiency<\/strong><\/p>\n Sometimes people use and lose (or simply require more) of particular amino acids. In this case, they experience deficiency symptoms, such as those listed above. The general daily protein quota may not supply enough of certain amino acids to replace what has been lost of what is required. This often occurs with stress. In this case, it is best to not only have enough dietary protein, but to consult a nutritionist who can identify and treat the deficiencies as well. Nutritionists can test plasma (or urine) amino acids and supplement individual amino acids.<\/p>\n Need more protein? Here’s how to get it!<\/strong><\/p>\n Hankering for some protein? <\/strong><\/p>\n These are some of my favourite ways to get sufficient protein…I hope you enjoy them too.<\/p>\n Bon Apetit!<\/p>\n The Anytime Omelet <\/strong><\/p>\n 2-3 eggs – beaten<\/p>\n I cup of chopped vegetables of your choice, eg. Tomato, grated zucchini, grated pumpkin, diced onion, herbs..<\/p>\n Olive oil for cooking<\/p>\n Optional cheese or smoked salmon strips<\/p>\n Heat the oil in a frying pan and saute onions and\/or garlic on low to medium heat. Throw in the vegetables and stir. Add the eggs, put a lid on the saucepan and let it cook until the omelet is firm. Then, if you want to feel fancy you can add cheese or smoked salmon and grill it to perfection.<\/p>\n 2 cups flaked or slivered almonds<\/p>\n 1 cup sunflower seeds<\/p>\n 1 cup pepitas<\/p>\n 1\/2 cup flaxseeds<\/p>\n 1\/2 cup sesame seeds<\/p>\n 1\/2 cup coconut flakes<\/p>\n Mix all ingredients on a baking or grill tray. Bake or grill for 15 minutes or until seeds are slightly crunchy. Cool and store. 1 serve = half a cup, serve with a little coconut milk, rice milk or goat’s yoghurt.<\/p>\n <\/strong><\/p>\n <\/strong><\/p>\n Cheeky Choc Berry <\/strong><\/p>\n <\/strong><\/p>\n 2 Eggs, beaten<\/p>\n 100g of almond meal (this is about a generous metric cup)<\/p>\n 30g of protein powder, such as whey protein isolate or pea protein<\/p>\n 60g of Feta, crumbled (cow or goat – whichever is tolerated)<\/p>\n 2 cups of baby spinach or chopped silverbeet<\/p>\n 1\/2 an onion, diced<\/p>\n 100g of crushed walnuts<\/p>\n A pinch salt, paprika and cumin.<\/p>\n Mix the almond meal and protein powder together. Add in the feta, spinach, onion, walnuts and spices. Mix the egg into the dry mix to make dough. Spoon the mixture into muffin tins. Bake for 30 minutes in a moderate (about 180 degree) oven, or until cooked all the way through.<\/p>\n Serve with a tablespoon of guacamole on each if desired.<\/p>\n If you have a favourite “hi-protein” snack that works for you why not post it as a reply? Might just be that something special that works for us all \ud83d\ude42<\/strong><\/p>\n Linda by Linda Brown Good carbohydrates fire up the brain with fuel. Good fats construct receptors in brain cells and allow them to listen. Good proteins convert to neurotransmitters and allow your brain cells to speak to each other. For this … Continue reading ![\"\"](\"http:\/\/www.vivehealth.com.au\/blog\/wp-content\/uploads\/2011\/09\/2011-09-03_161549.jpg\" "\\"2011-09-03_161549\\"")
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\nNot So “Seedy” Seeded Muesli <\/strong><\/p>\n
\nTrail mixes.. Mixing it up! <\/strong><\/p>\n\n
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\nThe Distinguished Gentleperson – pecan and cinnamon <\/strong><\/p>\n\n
\nThe Salty Dog <\/strong><\/p>\n\n
\nCheesy Spinach Muffins<\/strong><\/p>\n
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