Confused about Protein?  Dawn Does Aminos, Part 3 How Much?!

Protein: When is enough, enough?

Dr. Sears says "Every Zone meal begins with Protein"

 When is enough, enough?  The philosopher in me comes out.  When can I say at the end of the day that I consumed enough protein?  Will I sleep easier because of it? Literally, and metaphorically?  Is there an equation out there, like John Nash believed in” A Beautiful Mind”?  Have I introduced enough questions?  It is an important question because most of our clients struggle with getting enough protein in their diet. 

 

In The Zone’s Way of thinking, if a person is reasonably active, a person should consume no less than 77 grams of protein to provide the essential amino acids for vital function, and to maintain existing muscle and other organs in good repair.  In science circles this is called nitrogen balance.  In other words you are not losing net nitrogen in your urine, feces or sweat.  By the way, one of the main reasons we have kidneys is to get rid of the breakdown products of protein metabolism.  When you are losing net nitrogen, you are catabolic and when you are gaining net nitrogen you are “anabolic” and there is the potential to add muscle mass in addition to maintaining all other body organs and systems stable and in good repair.  We have discussed previously “Why Protein is Important” but the bottom line is if we don’t consume enough quality protein for maintenance of our organs, repair and immune function etc, we will break down our muscle more than we normally would for routine metabolism. There could be a severe robbing of peter to pay Paul scenario rather than just a little borrowing.  I haven’t mentioned bones yet, either.  (Bones are little tubes of protein cemented together by calcium and the protein matrix of bone can be lost just like the protein in muscle). 

 

Anyway, how now brown cow?    How much now, and do I eat the brown cow?  Drink a Brown Cow? Or, have a cow?  77 grams of protein is a good place to start, but as most of you know we have prescribed more than that amount for each of you.  As Dr. Christian states in our lectures, most of the time our muscles (bodies) are starving for quality protein and for stimulation.  We aim to provide the proper amount of each, like a drug, not too much and not too little.  Everyone recognizes that there is increased protein requirement associated with intense exercise.  Most often we will add 10-15gm of protein to what we calculate as your maintenance dose. This usually means 90-100gm for women and 100-130gm for most men. 

 

Don’t forget also that if you become ill, have the flu or have any significant illness, injury or surgical wound to heal that protein requirements also go up. 

 

The best sources of complete high biologic value protein are egg white and whey protein as you recall from last month.  Of course other animal sources are of high quality also with plant sources other than soy of lower quality. Most of our clients will not be able to get enough protein in their diet without at least one protein shake during the day.  Recently, we have increased the protein content of our Brain Shake and the new recipe is Here on our web site.  For men we want them to get about 45-60 grams at breakfast and women 30-40grams.  Make sure your powder has from 15-20 grams per scoop.  Men will need 3 scoops, women will need 2 scoops in general.  We are aiming to get about 1/3 of your daily protein in your Brain Shake.

 

You will get a great jump-start of protein with this increased protein in your Brain Shake.  It skews the ratio a little bit on the protein side, but Dr. Christian is not worried about that as most of you need to rather quickly cut back on your carbohydrates anyway.

 

 Also, rule of thumb is that animal protein, fish, fowl, or “meat” usually contains about 7grams of protein per ounce.

 

One serving of protein is about 4 ounces, or the size of the palm of your hand.  So, when you eat out, you should take half of your protein serving home.

 

Our formula for protein intake is considered adequate for the increased demand required by the intensity of SuperSlow®.  It will take each of you a little while  to figure out how you are going to get the amount of protein we have prescribed.  In our Zone Prescription we are reducing overall calories for most of you, but the protein we prescribe is usually 40-50% more than most of you are taking in.  We are here to help you get this figured out.  If your MidWay DXA Body Composition Scan shows you have lost muscle mass, it most likely is because you have not been getting enough protein.  Despite losing muscle most of you will be about 50% stronger and we have 16 more sessions to go!!

 

Therefore, fowl out often.  Have a cow now and then. Get egg on your face (and in it).  And remember, Milk, non fat of course… it does the body good.

 Dawn Blem

Certified Nutritional Consultant

Amanda's Corner:  "Watch Your Form"!!

If I can do it, so can you…Learning proper form!!

 

In order to get the most benefit form your SuperSlow® workout, I want to remind you of the importance of learning and using proper form.  Learning proper exercise form is the foundation to getting a great workout.   If your form isn’t good, you will not stimulate the intended muscle group and will risk major injury while receiving little or no results.  Your workout shouldn’t be focused on just making it through the workout.  It shouldn’t be about how much weight you can lift.  Optimum health and fitness is about the quality of the exercise, the quality of your form and how you maintain that form especially when heavier weights are used.  Using proper exercise form will bring you awesome results at a much faster rate than just “going through the motions”.  It comes down to this; if you want to get the most out of your workout, keep the intensity high WITHOUT sacrificing proper form!  Be sure to ask any of your SuperSlow® instructors if you have a question on the proper form for a certain machine.  We will gladly go over it for you!  Remember, it is our job as SuperSlow instructors to remind you during your workout on how to adjust your form….it’s your job to practice this good form in each and every workout!!  Good luck perfecting your form!

 

From your favorite “form watcher”,

Amanda

PS:  Followup:  Dr. Christian Leg Press 475Lbs for 2:09 on 14 Sep 04  Going for 500 by October Newsletter!!

Nancy's Marketing Update:  Glossy Print Coverage and More!!

City Pages Magazine September 2004 Issue

The September Edition of City Pages Magazine featured Dr. Christian and Inside Outside Wellness Center and Medical Spa.  The Article was written by Mary Dixon Phd. a contributing editor of the magazine.    More

2nd Annual Long Term Care Conference

Dr. Christian will speak at the 2nd Annual Long Term Care Conference on 22 Sep 2004 "Working Together for a Better Tomorrow.

    More Information about the Conference

 

 

Methodist Hospital Woman Plus Program

Methodist Hospital 55PLUS Program

 

Inside Outside Wellness Center participates in the Methodist Hospital Programs Woman Plus and 55PLUS.  Members of these programs are eligible for a 20% discount on all our services!!      More about Woman Plus.    More about 55 PLUS..

Dana's SuperSlow® Technique Corner: The SuperSlow® Pulldown

       Oh NOOOO, Not the Hooks again!!  

 

The mighty, mighty pulldown is either your favorite machine or the most dreaded corner in the gym.!!

It recruits all of the upper body muscles including your abs more so than the chest press and the row. While you’re huffing, puffing, and trying not to grimace externally on the pulldown, internally there is a lot at work.

 

After using the Wrist Hooks to help you securely grasp the handle bar, and you begin to pull the bar towards your chest, your biceps and back muscles are activated. Two muscle groups that are normally not associated with the pull-down are the shoulders and the quadriceps, but in fact they are being used. Any time you work out the upper body, the shoulder region is always included. The quadriceps flex when engaging in the pull-down for stability reasons. Even though there is a safety lever that is placed firmly over your quadriceps, they still contract to help you stay seated.

 

One of the most exciting facts about the pull-down is that you can get a great abdominal workout. Just like with the chest-press, there is a mini crunch on the third repetition of the pulldown. The rule-of-thumb with clients is that they should always have their abdominal muscles fully contracted throughout the duration of the exercise, as well as a hard crunch on the third repetition and each after that.

 

Of all the machines, this is the one where clients seem to lose correct form especially on the last few repetitions.  Ideally there should be full range of motion on every repetition except the last positive phase where you fail.     Learn to Love the HOOOOOKS!!

                                                           

 

Ashley on Sun Protection   How can something so good for us be so bad for us?

All life on earth depends on the light reaching us from the sun.  Photosynthesis harnesses the sun's light (remember chlorophyll?) and produces glucose in the plants which are then eaten by animals and since we are animals we are here because of the Sun.    

The Sun emits many wavelengths of light.  Visible Light wavelengths, 400-700nm, reach the earth and bounce off objects. Our retinas can sense this reflection and we can distinguish colors.  This kind of light is totally harmless and is what our Intense Pulsed Light device emits.  Visible light, especially the Blue and Red wavelength, is the light that is used in Photosynthesis (Marijuana growers understand all this). (See Article) Infrared Light keeps us warm.  And we need sunlight to help make Vitamin D and it protects from certain cancers.  And it keeps up from getting Seasonal Affective Disorder.  So faaaar so goooood.....  What's the catch?

 I am often asked the question, “Why do I have to wear a sun block everyday?”  "After all, isn't the Sun good for us, why do I have to block it?"  The answer is YES you do,  if you are interested in young appearing and healthy skin.   Did you know that 80 to 90% of the wrinkling in your skin is due to exposure to the sun and who wants a burn??

Another wavelength of light emitted by the sun are Ultraviolet or UV rays (Ultra = above Violet). This is the DARK Side of the Sun!!   Xrays and Gamma Rays are also emitted by the sun but fortunately do not reach earth or we would all be vaporized.  Radioactive elements also emit Xrays and gamma rays and these are both helpful  and potentially harmful.  See Chernobyl Heart.

The UV region covers the wavelength range 100-400 nm and is divided into three bands:

• UVA (315-400 nm) Aging & Cancer Rays, not blocked by Atmosphere, penetrate skin deeply.
• UVB (280-315 nm) Burning & Cancer Rays, mostly blocked by Ozone. SPF refers to protection against UVB
• UVC (100-280 nm) Blocked by Atmosphere

To Review, as sunlight passes through the atmosphere, all UVC and approximately 90% of UVB radiation is absorbed by ozone (let's hear it for Ozone and keep that hole small), water vapor, oxygen and carbon dioxide.  UVA radiation is less affected by the atmosphere. Therefore, the UV radiation reaching the Earth’s surface is largely composed of UVA with a small UVB component.  This is bad news for our skin!!!    In case you were wondering,  enzymes called photolyses protect plants from UV Radiation damages otherwise there would be a Plant Dermatologist Specialty. See Article.

 UVA rays cause aging of the skin and UVB rays are the burning rays of the sun which are the primary cause of skin cancer and sunburn.  UVA rays also cause skin cancer but UVA is the primary ray which plays a role in premature aging, characterized by wrinkles, sun damage, freckles, and skin sagging with the loss of elasticity.  Unfortunately,  there are approximately 500 times more UVA rays in sunlight than UVB rays.  You are continually exposed to harmful UVA rays even in the winter, on a cloudy day, or sitting next to a window. An Index, the UV Index, has been created and is calculated each day. (See UV Index Below)    Most Clothing will block some UVA, some better than others (See Clothing Below). Titanium dioxide is a actual UVA physical blocker (remember the white stuff on the nose of the lifeguard) which is very effective at blocking UVA.  The new formulations use a transparent form of Titanium Dioxide which is invisible. Zinc oxide is another physical blocker which is in our SkinCeuticals Line may be better than Titanium Dioxide and is transparent. A Chemical UVA Blocker is Parsol 1789 or avobenzone.  Your sunblock must contain one of these compounds to help at all with UVA.  Much of the damage is related to the fact that the UVA & B Rays cause free radicals to form, the free radicals then damage DNA and collagen. There are also products that contain anti oxidants such as Vitamin C and Vitamin E that protect the skin from the sun!!

Although this is somewhat controversial, some studies have found that those who wears High SPF sunscreens tend to get more skin cancer.  This is possibly due to the fact that they become overconfident and stay out in the sun longer and they probably don't reapply the sunscreen as often as they should  See this Article.   Another Article.

The SPF of a sunscreen refers only to the ability of the sunscreen to protect against UVB or the burning rays. 

Now that we know the harmful effects of UVA and UVB rays on our skin, we can take control of our skincare and wear a sunblock and Antioxidant protection daily.  Sunblock should be applied at least 30 minutes before exposure to the sun as this will help the sun block absorb effectively into the skin.  When purchasing a sun block, choose a product with a SPF of 20 or greater and one that is effective for both UVA rays and UVB rays.  A sunblock that offers a SPF of less than 20 gives very little protection.   

 

SkinCeuticals SunBlock Products

Our sunblocks provide true broad-spectrum UVA/UVB protection. This revolutionary line contains Z-Cote®, transparent zinc oxide, which protects skin from the damaging UVA rays proven to be responsible for premature signs of aging. Unlike the pasty white zinc oxide sunscreens of the past, SkinCeuticals sunblocks are cosmetically elegant and all-encapsulated, which means increased protection using fewer sunscreen ingredients, reducing the chances of irritation.

Daily Sun Defense 20
Ultimate UV Defense 30
Physical UV Defense 30
Sport UV Defense 45

 

 

 

 

 

 SkinCeuticals Antioxidant Products

A comprehensive antioxidant program can help prevent photoaging and the onset of more serious skin conditions. Topical antioxidants have now been shown to provide up to four times the skin’s natural protection from UV damage. Sunscreens are also an important part of the prevention process, although they cannot do it alone. Antioxidants protect your skin from the sun in ways that sunscreens can’t. When used together, antioxidants and sunscreens provide almost complete photoprotection - preventing photoaging, preventing the appearance of fine lines and wrinkles, and promoting good skin health.

C + E
Serum 20
C + AHA
Serum 15
Serum 10

 

OUR ADVICE: WEAR A SUNBLOCK DAILY!   By remembering to apply a sun block daily along with a good topical antioxidant, we can prevent skin cancers, premature aging, wrinkled skin and that awful burn.  And don't forget your eyes, They are affected mostly by the UVB rays, so wear a good pair of sunglasses.  See EYE Protection Below.  See Clothing Protection Below    See Sunless Tanning Below

• Limit your time in the sun between 10 a.m. and 4 p.m.
   

• Whenever possible, seek shade.
   

• Use a broad spectrum sunscreen with an SPF of at least 15.
   

• Wear a wide-brimmed hat and if possible, tightly woven, full-length clothing.
   

• Wear UV-protective sunglasses.
   

• Avoid sunlamps and tanning salons. See FDA Advisory "The Darker Side of Tanning".    More about Tanning.
   

• Watch for the UV Index daily.

   What Is the UV Index Good Description The ozone layer shields the Earth from harmful UV radiation. Ozone depletion, as well as seasonal and weather variations, causes different amounts of UV radiation to reach the Earth at any given time. The UV Index is a daily forecast at noon of the UV radiation levels people might experience. The Index predicts the next day's levels on a 0 to 11+ scale, helping people determine appropriate sun protection behaviors. 

EPA UV Index Scale

11+ Extreme A UV Index reading of 11+ means extreme risk of harm from unprotected sun exposure. Minimize sun exposure during midday hours, from 10 a.m. to 4 p.m. Apply sunscreen with an SPF of at least 15 liberally every 2 hours:

8 to 10: Very High A UV Index reading of 8 to 10 means very high risk of harm from unprotected sun exposure. Minimize sun exposure during midday hours, from 10 a.m. to 4 p.m. Protect yourself by liberally applying a sunscreen with an SPF of at least 15. Wear protective clothing and sunglasses to protect the eyes:

6 to 7: High A UV Index reading of 6 to 7 means high risk of harm from unprotected sun exposure. Apply a sunscreen with a SPF of at least 15. Wear a wide-brim hat and sunglasses to protect your eyes:

3 to 5: Moderate A UV Index reading of 3 to 5 means moderate risk of harm from unprotected sun exposure

2 or less: Low A UV Index reading of 2 or less means low danger from the sun's UV rays for the average person:

 

EPA Sunwise Program.  Calculates UV Index daily for zip codes.

 

 

 

 

 

National Weather Service UV Index Map Of USA.

 

 

 

Ultra Violet Ray Monitors
	Tanita Ultraviolet Monitor detects both ultraviolet A rays and ultraviolet B rays which are both linked to sunburn, accelerated skin aging, and skin cancer

 

Physical Protection Clothing for Sun Protection

This kind of clothing usually blocks 98% of ALL UVA and UVB!!

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