When you look in the mirror, what do you see? Do you see soft, supple, radiant, glowing, blemish-free skin? Or do you see age spots and new wrinkles?
The skin is the first "aging" sign we tend to see in ourselves. We all want to find ways to keep our skin beautiful, soft, and, we hope, wrinkle free. We will each get some wrinkles, but nobody wants them prematurely!
My mother, Gladys Lindberg, had the most beautiful skin for her age of any woman I have ever seen. She far surpassed the "beauty experts" and "movie stars" in her beauty and grace. At age 85 she had a clear, peachy complexion and was virtually wrinkle free! She had no patchy "age" spots or blemished skin. She never smoked and avoided the sun whenever possible. This was natural beauty. Mother started her quest for health when she was 43 years old. She said her skin was blotchy and never radiant, but her program drastically changed the quality of her skin.
Important advice for skin health
There are 22 different amino acids, each of which has its own characteristics, and are like the letters of the alphabet. The eight essential amino acids are like the vowels. Just as you cannot make words without vowels, so you cannot build proteins without these essential amino acids. Protein is not one substance, but literally tens of thousands of different substances. The essential amino acids must be consumed in the diet because the body does not make them.
The complete proteins that contain the eight essential amino acids come from meat, poultry, fish, eggs, milk -- all dairy, cheese and soy. They are basically anything that comes from the animal. Nuts and legumes (peas and beans) contain some but not all of the essential amino acids; these are known as incomplete proteins.
In various combinations, all of these amino acids are capable of forming an almost limitless variety of proteins, each serving its own purpose.
Proteins are necessary for tissue repair and for the construction of new tissue. Every cell needs protein to maintain its life. Protein is also the primary substance used to "replace" worn-out or dead cells:
Your muscles, hair, nails, skin and eyes are made of protein. So are the cells that make up the liver, kidneys, heart, lungs, nerves, brain and your sex glands. The body's most active protein users are the hormones secreted from the various glands -- thyroxin from the thyroid, insulin from the pancreas, and a variety of hormones from the pituitary -- as well as the soft tissues, hard-working major organs and muscles. They all require the richest stores of protein.How much protein a day?
The following protein requirement chart is to be used only as a guideline for determining your protein requirement. You may need more, or you might be able to get by with slightly less. Your requirement depends on your percent of body fat, your weight and the physical activity you do. The higher your activity level, the more you will need to increase your dietary protein intake to repair and rebuild muscle.
If you are undergoing any type of severe stress (including the stresses of cancer, burns, radiation exposure, or pregnancy), you need more. If you are susceptible to infections you may need more. Remember that antibodies, white blood cells, lymph cells, and everything our body uses to fight infections is made out of protein. I feel it is very important we look to the high side of these requirements.Daily Protein Requirements for Men and Women Over 20*
|Ideal Weight||Protein Needed||Safety Margin|
|80 lbs||40 grams||60 grams|
|111 lbs||50 grams||70 grams|
|133 lbs||60 grams||80 grams|
|156 lbs||70 grams||90 grams|
|178 lbs||80 grams||100 grams|
|200 lbs||90 grams||110 grams|
|222 lbs||100 grams||120 grams|
|244 lbs||110 grams||130 grams|
*Our calculations for this age group are based on the usual recommendation of one gram of protein per kilogram (2.2 lbs) of ideal body weight, for sedentary individuals. However, adding 20 grams of protein to the above recommendation as a safety margin will ensure getting enough protein. Pregnant women should add an additional 20 grams, and nursing mothers should add 40 grams of protein to the above recommendation. If you are physically active, exercising every day, figure one gram of protein per pound of lean (your ideal) weight.
Three ounces of chicken yields approximately 20 grams of protein; one half cup of water-packed tuna contains 28 grams; eight ounces of low fat, plain yogurt has 12 grams. One egg provides six grams. An eight-ounce glass of low-fat milk has eight grams. Remember, there are excellent protein powders that are alternatives to traditional protein foods.
We need to remember there is a balance of protein, fats and carbohydrates that Mother and I have basically taught. It is important to eat five times a day and include some form of protein at each meal or feeding. We have found this program has helped more people look and feel their best. This may be ideal for most people, but remember, we are "biologically different."
In our nutritional program I recommend a variety of complete protein foods including fish, chicken, low-fat dairy, eggs, some red meat, quality protein powders, and nutritional yeast. Also consume an ample supply of various fresh fruits and vegetables, legumes which are complex carbohydrates and include the essential fatty acids. A strict fat-free diet is not healthy for your skin. My approach is this: You are not made of lettuce leaves. Your body is made of protein which is essential for almost every cell in your body, especially your hair, skin and nails.Recognizing deficiencies related to protein deficiencies in hair, skin and nails
Next to water, protein is the most plentiful substance in your body. In fact, if all the water was squeezed out of you, half of your dry weight would be protein. One third of this protein would be in your muscles, a fifth in your bones and cartilage, a tenth in your skin, and the rest in your other tissues and body fluids. Even 95 percent of your hemoglobin is protein.
Protein is the best nutrient to eat in order to maintain an even blood sugar level, because it is metabolized over a long period of time. Protein can be converted to glucose if need be. Now you have a better understanding why I keep emphasizing the value of protein. A quick and easy way to get more protein into your diet is to use a protein powder supplement.Suggestions for choosing a protein powder
Whey protein - concentrates and isolates
Whey concentrates and isolates have gone through a manufacturing process to remove most of the carbohydrates, fat and lactose from regular whey or sweet whey. The process is called "ion exchanged" or "filtered", both of which result in almost a pure protein. It also removes the majority of lactose for those who are intolerant to milk. The protein content is about 80 percent in the whey concentrates and 90 percent in the whey isolates. One method to rate the quality of one protein versus another is called Biological Value (BV). Proteins with the highest biological value promote the most lean muscle gains. Whey concentrates and isolates have higher biological values than regular whey, milk, egg or soy.
Casein (milk protein)
is the predominant protein in milk. For example, the protein in cheese and cottage cheese is casein. Sometimes called calcium-caseinate, or sodium- or potassium-caseinate. It contains all the essential amino acids and is a good source of protein. It is very low in lactose. This slow digesting protein keeps you full longer since it must form a gel during digestion before it is absorbed. This slower transit time may extend the exposure to the protein in the intestines and may help increase absorption.
Egg protein (egg whites or egg albumen)
Egg protein used to be the gold standard against which all other proteins were measured, until whey protein became available. Egg white protein provides all twenty-two of the amino acids with a proper balance of essential amino acids. It's an excellent protein source, but not very tasty compared to the milky taste of whey or casein. Some manufacturers add egg white powder to their protein powder to boost the quality of the protein. Egg white protein powder contains no cholesterol.
Soy protein is processed from the soybean plant and most of the fat, fiber and carbohydrate has been removed. Since it is a vegetable product, it has no cholesterol. The amino acid profile is not quite as good as the other protein sources. Do not attempt to substitute soy flour for soy protein powder. The two are very different products. Soy flour must be heated for it to be assimilated by the body.
Soy is a nutritionally significant dietary source of isoflavones. These naturally occurring isoflavones are genistein, daidzein and glycitein. Recent human research suggests that these isoflavones are ideal for people of all ages, especially women concerned about bone health, those looking for an alternative to hormone replacement therapy and women experiencing menopausal symptoms. However there are differing opinions on soy and relief of menopausal symptoms. These isoflavones also work in conjunction with soy protein to lower cholesterol. Research has shown that 25 grams of soy protein a day, used as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease.
Some brands use GMO soy, meaning it is from genetically modified soybeans. Most brands are switching to the more expensive non-GMO (non genetically modified) soy for this reason. Check your label and use the non-GMO brands.
In summary, different proteins offer varying advantages. I suggest you consume a variety of proteins and be sure to get adequate amounts for optimal health.My favorite protein powders
One serving contains: 130 calories, 25 grams of protein, 3-6 grams of carbs and 1.5-2 grams of fat.
Lindberg Natural Whey is a whey protein concentrate, which provides the highest biological value protein available. The lactose has been filtered out, leaving less than one gram per serving - an amount easily tolerated by those with lactose sensitivities. Whey is an excellent source of BCAAs (branched chain amino acids), which are important to dieters and those on an exercise or fitness program.
One serving contains: 110 calories, 20 grams of protein, 4 grams of carbs and 1.5-2 grams of fat.