The Crucial Combination...Protein and Greens

Is it just me or when you tell yourself something is strictly forbidden, such as bread or mashed potatoes, those fluffy white carbs begin to look so much more appealing? For me, life always has to be about balance. If I’m craving bread, I take a slice of multi-grain bread from my freezer; likewise, if I’m craving potatoes I’ll roast them in my oven. If the healthy versions won’t make the cut for you, allow yourself a cheat meal. It may actually help you reach your goals faster as it will reduce the temptation to binge eat the first opportunity you get.

By not banishing any foods from my diet, my mind is free from obsessing over what I can’t have. Instead, I focus on all of the nutritious, delicious, colourful foods I can eat. If you, too, focus on all of the things you SHOULD be eating everyday, such as an adequate amount of protein and piles of leafy greens, you will be less hung up on the not-so-good stuff.

Here are a few reasons to get your greens!

Believe it or not, eating greens can help fight some signs of aging. Vitamin K, which is the prominent vitamin in kale, cabbage, and Brussels sprouts, is critical in preventing age-related diseases such as cancer, Alzheimer’s, and heart disease. Including veggies like these in your diet can help you age more gracefully.

Greens can also help to preserve your vision health. Lutein and zeaxanthin are nutrients found in vegetables such as kale and spinach. These nutrients are also found in high concentrations in the retina – the part of the eye responsible for viewing small details.  When we consume ample amounts of this critical nutrient there is less risk of losing your vision.

Greens, especially the bitter ones such as kale, watercress, parsley and collard greens, are rich in calcium. Calcium helps keep your bones strong and healthy as you age.  As long as your diet also provides the critical co-factors that ensure correct calcium absorption, you are in good shape.  These co-factors include a balanced systemic pH, hydration, hormonal balance, vitamins, essential fatty acids, good digestion and sufficient Vitamin D.

A trick I have found very helpful in eating a sufficient amount of greens is to eat them first. Many of you may have found yourself in this situation before. You arrive at a restaurant, completely famished. The waitress delivers a basket of bread to the table and before you know it, you’ve devoured 4 pieces and can only get halfway through the vegetables on the side of your plate. If you are prone to this, instead of starting your meal with carbs, begin with a salad and move on to your source of protein. This will ensure you fill up on the good stuff!

Protein

Protein is a powerful tool for reaching your weight loss goals. Were you aware that your muscles, tissues, and organs consist of protein? Eating a protein rich diet will leave you feeling satiated after your meal.  Women tend to be chronically undernourished with regard to protein.  Four ounces consumed at every meal will help to set this right.

There any many health benefits associated with a protein-rich diet. Protein can boost muscle mass, allowing you to burn more calories each day while at rest. Consuming protein post-workout is also important as it helps repair the muscle tissues so they can grow back stronger.

Protein may also help slow the aging process. Research suggests that a diet rich in the amino acids from protein sources can help treat sarcopenia. After the age of 30, most adults suffer from a gradual muscle loss. This age related muscle loss is also known as sarcopenia.

Who knew your leafy green vegetables and protein sources could help fight signs of aging! There are so many incredible sources of protein, whether you are a carnivore or vegetarian. I love experimenting with a variety of plant protein sources as well as fish and poultry.

Eat Clean® for health and for life!

With love,

Tosca Reno

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EAT CLEAN® APPROVED RECIPES BY TOSCA RENO

Eat Clean® No Bake Power Balls

TOSCA RENO’S NO BAKE POWERBALLS

Ingredients

1/2 cup rolled oats, gluten-free

1/4 cup dried cranberries, unsweetened

1/4 cup pumpkin seeds, unsalted

1/4 cup protein powder

1/4 cup dried currants, unsweetened

1/4 cup millet

1/2 cup natural nut or seed butter of your choice

2 tablespoons flaxseed

1 tablespoon blackstrap molasses

1 teaspoon best quality vanilla

Preparation

1.  Combine oats, pumpkin seeds, cranberries, currants, protein powder, flax seed and millet in large mixing bowl.

2.  In a separate mixing bowl combine nut butter, molasses and vanilla and mix well.

3.  Combine wet and dry ingredients in large mixing bowl.

4.  Using clean dry hands, knees mixture until well combined.

5.  Using an ice cream scoop or tablespoon measure out 10 equal sized balls and shape with hands.

6.  Place in air-tight container. Store in refrigerator or freezer.

 

TOSCA RENO’S PROTEIN RICH BONE BROTH RECIPE

Ingredients

·       4 to 5 lb grass-fed, hormone- and antibiotic-free beef bones

·       2 to 3 onions, whole or coarsely chopped, skins on

·       2 to 3 carrots, whole or coarsely chopped

·       2 to 3 celery stalks, whole or coarsely chopped

·       1 garlic clove, unpeeled

·       Fresh or dried herbs (such as parsley, thyme and oregano), as desired

·       Several bay leaves

·       2 tsp each sea salt and whole black peppercorns

·       3 to 4 tbsp raw apple cider vinegar      

Preparation

1.  To a large stockpot, add bones and fill with cold water, covering bones by about 1 inch. Bring to a boil.

2.  Meanwhile, add onions, carrots, celery, garlic, herbs, bay leaves, salt and peppercorns. Once boiling, add vinegar.

3.  Reduce heat and simmer for at least 5 hours or up to 48 hours, partially covered, adding additional water if needed. The longer you simmer, the more nutrients and flavor you'll extract from the bones. After simmering for longer periods of time, the marrow should have all come out of the bones (leaving them hollow). If any marrow remains, use a spoon to remove it so that it doesn't go to waste. You can eat it off the spoon, or even try spreading it on toast.

 

Sited Sources:

https://draxe.com/protein-foods/

http://articles.mercola.com/sites/articles/archive/2004/03/24/vitamin-k-part-two.aspx

http://www.besthealthmag.ca/best-eats/lactose-intolerance/8-ways-to-get-calcium-if-youre-lactose-intolerant/