What can protein do for you?


 Do you know how much  protein you should be consuming on a daily basis?

 Well I’m here to help clarify some of the questions you may have that surface during any nutrition or fitness related conversation. Whether your active or inactive proteins plays a major role in your overall health. 

  Our bodies musculature are made of proteins, put together into fine strands called myofibrils, that have been comprised of essential amino-acids and pep tide chains to form different bonds within our muscle tissue. Every time we exert energy our bodies contracts its myofibrils and is constantly breaking and reforming bonds. This is exactly where protein comes in the picture, it helps to heal those broken bonds at a molecular level so our muscle will continue to be healthy and strong.


How much protein should you consume? * SEE CHART BELOW

These numbers are approximate but gives a clear indication of what is necessary. 


Proteins are the only source of food that are continually being metabolized through our digestive system and are not stored for energy. Carbohydrates and Fats are the most important when it comes to energy. Proteins are everywhere in our bodies, our nails, hair, skin and muscles and are found in different foods such as:





Chicken, Steak, Shrimp, Fish, Beef, Eggs




 Lentils, Garbanzo Beans,  Black beans, Pinto beans, Kidney beans, and many more foods.


Spinach, Green peppers, Broccoli, Cali flower, Green Beans, Brussels Sprouts,  are all high in protein.  

Meal Replacements 


The last topic I have here on this page is meal replacement. This is also a valid option to increasing your daily intake if you struggle like most of american’s to get the required amount of protein in their body. It can be hard to have all your meals cooked and prepared for the entire week while your having to travel for work, take the kids here and there and other activities that can distract you from your health.

What many have found to work is to grab a snack bar, or a meal supplement shake. Making sure that you are munching on something that is beneficial to your body.  It is YOUR body, YOU only have one. Treat it with the respect it deserves!

Click here to see my favorite Snacks and Smoothies!  


Want a  personalized nutrition program? 



Vitamin B and it’s Uses

Vitamin B and it’s Uses

Hello everyone thank you for taking another look at this blog and making your health a priority in your life. This specific blog will focus on the use of vitamin- B and how it is very important.

Referred to as vitamin B complex, the eight B vitamins — B1, B2, B3, B5, B6, B7, B9, B12 — play an important role in keeping our bodies running like well-oiled machines. These essential nutrients help convert our food into fuel, allowing us to stay energized throughout the day. While many of the following vitamins work in tandem, each has its own specific benefits — from promoting healthy skin and hair to preventing memory loss or migraines.

B1 (Thiamine)

B1 helps the body make healthy new cells. It’s often called an anti-stress vitamin because of its ability to protect the immune system. When carbo-loading (either to prepare for a big race or just because pizza tastes that good), studies say this vitamin is necessary to help break down those simple carbohydrates.

Where do you get it from!! 

 Whole grains, peanuts, beans, spinach, kale, blackstrap molasses and wheat germ

B2 (Riboflavin)

This B vitamin works as an antioxidant to help fight free radicals (particles in the body that damage cells) and may prevent early aging and the development of heart disease. Riboflavin is also important for red blood cell production, which is necessary for transporting oxygen throughout the body. Several studies suggest B2 can help stave off migraines, but more research is needed to be sure. And be careful, while sunlight does the body good, ultraviolet light reduces the riboflavin content in food sources. Milk, for instance, is best purchased in opaque containers in order to keep this vitamin from breaking down.

Get it from: Almonds, wild rice, milk, yogurt, eggs, Brussels sprouts, spinach and soybeans

Image result for Vitamin B from peppers

B3 (Niacin)

One of the primary uses for niacin is to boost HDL cholesterol (i.e. the good cholesterol). And the higher a person’s HDL, the less bad cholesterol he or she will have in their blood. Vitamin B3 deficiency is very rare in developed countries, though alcoholism has been shown to lower B3 levels in some individuals. Niacin, used topically and ingested, has also been found to treat acne.

Sources include: Yeast, red meat, milk, eggs, beans and green vegetables

B5 (Pantothenic Acid)

Small amounts of vitamin B5 are found in just about every food group — its name even says so. Pantothenic comes from the Greek word pantothen meaning “from everywhere.” In addition to breaking down fats and carbs for energy, it’s responsible for the production of sex and stress-related hormones including testosterone. Studies show B5 also promotes healthy skin with the ability to reduce signs of skin aging such as redness and skin spots.

Get it from: Avocados, yogurt, eggs, meat and legumes

B6 (Pyridoxine)

Along with fellow B vitamins 12 and 9, B6 helps regulate levels of the amino acidhomocysteine (associated with heart disease). Pyridoxine is a major player in mood and sleep patterns because it helps the body produce serotonin, melatonin and norepinephrine, a stress hormone. Some studies suggest vitamin B6 can reduce inflammation for people with conditions like rheumatioid arthritis.

Get it from: Chicken, turkey, tuna, salmon, lentils, sunflower seeds, cheese, brown rice and carrots

Image result for Vitamin B from eggs

 B7 (Biotin)

Because of its association with healthy hair, skin and nails, this B vitamin also goes by “the beauty vitamin.” It may help people with diabetes control high blood glucose levels, too. This B vitamin is especially important during pregnancy because it’s vital for normal growth of the baby.

Get it from: Barley, liver, yeast, pork, chicken, fish, potatoes, cauliflower, egg yolks and nuts

B9 (Folate)

You may have heard another name for B9 — folic acid — which is the synthetic form used in supplements and fortified foods like cereal and bread. Studies suggest folate may help keep depression at bay and prevent memory loss. This vitamin is also especially important for women who are pregnant since it supports the growth of the baby and prevents neurological birth defects.

Get it fromDark leafy greens, asparagus, beets, salmon, root vegetables, milk, bulgur wheat and beans

B12 (Cobalamin)

This B vitamin is a total team player. Cobalamin works with vitamin B9 to produce red blood cells and help iron do its job: create the oxygen carrying protein, hemogloblin. Since vitamin B12 is only found in animal products, studies show higher rates of non-meat eaters with a deficiency. “But unless you are a strict vegan or vegetarian,” Zuckerbrot says, “it’s not hard to get enough of this vitamin in your diet.” For those who are deficient, it may be necessary to supplement the diet with B12.

Get it from: Fish, shellfish, dairy, eggs, beef and pork

Making sure you are getting all the valued vitamin B in your system through our foods is not always available that is why there are Vitamin Supplements that work very efficiently.

Here is a link that will take you to a website that has information on a very potent source of Vitamin B.

If you are needing Vitamin B here is a reliable source you can trust for quality products.

Click Below.


Thank you for taking a look at my blog, If you enjoy the information on this blog about the importance of vitamin B take a look at our other blogs especially what should you DO or NOT do for weight-loss! Does it work for weight-loss?

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