Are you eating too much protein?

Keto, Paleo, Atkins, low-carb, high-fat–how’s a person to eat? The bestquestion is how’s a person to eat and be healthy? With so much
information via the internet and media, what’s a person to think? Much
of scientific research is often ignored and/or manipulated to support the
latest diet trends or marketing plans. Let’s start at the very beginning—
literally!

Genesis 1:29–“Then God said, “I give you every seed-bearing plant on the face of the whole earth and every tree that has fruit with seed in
it. They will be yours for food.”God created us and gave us the perfect
diet to keep us feeling and functioning at our best–fruits, vegetables,
nuts, seeds, beans, and whole grains. Since it didn’t include animal
products (until after the flood), we can assume that it gave us everything we need in its whole, original, created form, including protein. There
seems to be more controversy in the diet world over carbs and fats than protein. In fact, there seems to be almost too much focus on protein.
Let’s take a closer look.

The United States eats more animal protein than any other
developed country and has more chronic health problems.

In most studies, eating more animal protein and less whole plant foods
is linked to weight gain, obesity, diabetes, high blood pressure, heart
disease, and cancer. Those eating higher amounts of animal protein tend to have more incidents of kidney stones, rheumatoid arthritis, gall
bladder problems, gout, and inflammatory bowel conditions.

Meat promotes inflammation that can lead to a chronic immune
response (autoimmune), which can be a factor in developing a variety of chronic health disorders.

Meat often contains antibiotics, which can disrupt healthy intestinal
bacteria, contributing to weight gain and immune problems.

Analysis of bones by archaeologists have found more cancer among
those who ate more meat.

People who consume diets high in animal products tend to experience
more problems with mood, concentration, and dementia.

The USDA recommends an average of 56 grams of daily protein for men
and 46 grams for women. In assuming that it’s better to consume more
protein than not enough, these recommendations are on the high side. 
It’s easy to get more than double these amounts if you’re eating the
standard American diet. Besides the meat on your plate, it’s the cheese on your salad or in your salad dressing, the protein in your snack bar or
smoothie.  It adds up!

Some of the high-protein diets (Atkins, Paleo, Keto) recommend as much as 30 to 50% of daily calories come from protein.  In contrast, some of
the longest living people in the world get an average of only 10% of
their calories from protein.

The world’s highest percentage of people who live to be 100
(centenarians) live in Okinawa, Japan.  Most of their calories come
from rice and yams (carbohydrates).  Many of us think that we need to avoid carbs!

Most of our modern disease can be linked to a produce-deficient diet.Americans have an average caloric intake of 5 to 7% from fruits and
vegetables.

The reference points for much of this information is taken from the book written by Garth Davis, M.D, Proteinaholic. Dr. Davis runs the Davis
Clinic for Medical and Surgical Weight Loss in Houston, Texas. When he wrote his first book, The Expert’s Guide to Weight Loss Surgery, he
recommended the Zone Diet to his patients. After working with
thousands of patients and changing his own diet, he changed his mind
about high-protein diets and wrote Proteinaholic.

You can visit Dr. Davis’ website to use his Proteinaholic Calculator to get
your own protein recommendations.

Healthy Action: Keep a food journal to see how much protein you are
eating, especially in the form of animal products.

Check out my Eat to be Healthy Program!
Keep learning to be healthy!

Lisa Hernandez, Certified Nutritionist & Health Coach

1 Corinthians 10:31–“Whatever you eat or drink, or whatever you do, do it all for God’s glory!”

www.learningtobehealthy.com

This information is for educational purposes only and is not intended to diagnose, treat, cure, or prevent disease. It does not take the place of any medical care that you may need. Consult your healthcare provider about making dietary and lifestyle changes that are right for you.
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Healthy to Serve–Spirit, Mind, & Body

“For we are God’s handiwork, created in Christ Jesus to do
good works, which God prepared in advance for us to do.”
Ephesians 2:10  

Christians are created to do good works, not for our salvation, but to show God’s love to others because of our salvation. We serve better when we are healthy. “Dear friend, I pray that you may enjoy
good health and that all may go well with you, even as your
soul is getting along well.” 3 John 2. 
__ 
Our health affects body, mind, and spirit, and the health of one affectsthe others. Our purpose for choosing a healthy lifestyle comes from
our faith in God’s plan for our lives and our desire to serve Him. 
“Jesus replied: “Love the Lord your God with all your heart and with all your soul and with all your mind.” Matthew 22:37. 
__ 
Our plan to live a healthy life is motivated by our mindset, because
our thoughts and attitudes play a huge role in our behavior. “Do not conform to the pattern of this world, but be transformed by therenewing of your mind. Then, you will be able to test and
approve what God’s will is–His good, pleasing, and perfect
will.” Romans 12:2. 
__ 
Our actions to develop healthy habits are inspired by both our
purpose and plan, and we succeed with God’s power, not willpower. “I can do all this through Him, who give me strength.”
Philippians 4:13. 
__ 
To develop lasting healthy habits and, for many, weight loss, first lay a healthy foundation. “For no one can lay any foundation other
than the one already laid, which is Jesus Christ.” 1 Corinthians 3:11 
__ 
Instead of following the latest diet craze, why not go back to basics: God’s food vs. man’s food. Start by keeping a food journal and
paying attention to what you eat and how your feel. “I have the rightto do anything, but not everything is beneficial. I have the right to do anything, but I will not be mastered by anything.”
1 Corinthians 6:12 
__ 
Try keeping a thought journal to see how your thoughts and emotionsare affecting your health. “We demolish arguments and every
pretension that sets itself up against the knowledge of God,
and we take captive every thought to make it obedient to
Christ.” 2 Corinthians 10:5 “Finally, brothers and sisters,
whatever is true, whatever is noble, whatever is right,
whatever is pure, whatever is lovely, whatever is admirable–
if anything is excellent or praiseworthy–think about such
things.” Philippians 4:8 
__ 
When that becomes a habit, start making small healthy changes, one at a time, until they become habits. If you develop even one new healthy habit a month, by the end of the year, you will have 12
healthy habits under your belt!

If you need a health plan to get you off to a healthy start,
check out my two downloadable programs:
6-Week Health Transformation
Eat to be Healthy Program
Keep learning to be healthy!

Lisa Hernandez, Certified Nutritionist & Health Coach

1 Corinthians 10:31–“Whatever you eat or drink, or whatever
you do, do it all for God’s glory!”

www.learningtobehealthy.com

This information is for educational purposes only and is not intended
to diagnose, treat, cure, or prevent disease. It does not take the
place of any medical care that you may need. Consult your
healthcare provider about making dietary and lifestyle changes that
are right for you.

“Give thanks to the Lord, for He is good; His love endures forever!” 1 Chronicles 16:34

Holidays can bring stress–the stress of traveling, preparing our homes, shopping and cooking, financial stress, social stress, cold weather challenges, and other health stressors (sugar, lack of sleep, mental and/or emotional overwhelm, cold and flu viruses, etc.).

Holidays can also be a beautiful time of thanksgiving and reflection on all that is good! Philippians 4:8–“Finally, brothers and sisters, whatever is true, whatever is noble, whatever is right, whatever is pure, whatever is lovely, whatever is admirable–if anything is excellent or praiseworthy–think about such things.”

Holiday health challenge: Determine that you will not allow stress to rob you of meaningful celebrations. I always tell my four grown children and their spouses that they should plan their own holiday celebrations with no pressure or stress from my husband and me to conform to our plans.

Write out your stressors and find ways to manage them that will help you experience the most joy and stay in good health.

Give the gifts of gratitude and forgiveness to yourself and others! “Give thanks in all circumstances; for this is God’s will for you in Christ Jesus.” 1 Thessalonians 5:18. We know that doing God’s will always results in blessings. For more Bible verses about thanksgiving, check out this page on the Bible Study Tools Website.

“Bear with each other and forgive one another if any of you has a grievance against someone. Forgive as the Lord forgave you.” Colossians 3:13. We all need forgiveness, and giving it to others is the best gift and stress reliever of all! For more Bible verses about forgiveness, check out this page on the Bible Study Tools website.

Eat foods rich in beta-carotene to help keep your immune system strong. These include pumpkin, acorn squash, sweet potatoes, carrots, cranberries, and dark leafy greens (kale, spinach, romaine lettuce, collard and mustard greens, etc.). Basically, eat your seasonal vegetables! Just one or two servings a day can go a long way in helping you stay healthy!

Give the gift of health to yourself and others this year. My Eat to be Healthy DIY Program is less than the cost of one coaching session and is on special for only $39 through December 1. It will give you all the downloadable tools you need to start eating healthier. Here’s the link for more information: Eat to be Healthy Program.

Thanksgiving blessings,

Lisa Hernandez, Certified Nutritionist & Health Coach

1 Corinthians 10:31–“Whatever you eat or drink, or whatever you do, do it all for God’s glory!”

www.learningtobehealthy.com

This information is for educational purposes only and is not intended to diagnose, treat, cure, or prevent disease. It does not take the place of any medical care that you may need. Consult your health care provider about making dietary and lifestyle changes that are right for you.

‘Tis the Season for Walking!

Here in Houston, the temperatures have become ideal for outdoor walking (that is, when it’s not raining).  You can enjoy the many health benefits of fresh air, sunshine, and walking, all while reflecting on God’s creation.

If you’re already a walker, great!  Keep it up!

If you need some motivation to start walking (farther than from the couch to the refrigerator), read this article published by Harvard Medical School.  Dr. Thomas Frieden, director of the Centers for Disease Control and Prevention, says that walking is “the closest thing we have to a wonder drug.”

Whether you need to reduce sweet cravings, lose a few pounds before the holidays, improve joint health, boost your immune system, or just clear your head, walking is one of our best health tools!

Getting started:

1. Read “5 Surprising Benefits of Walking”.  Determine your “why” for walking.
2. Choose a time and place to walk:  around your neighborhood, at the gym, in a park, etc.  For some, it may be the simple act of walking to their mailbox and back, then to the next door neighbor’s mailbox, etc.  Walking can be a great time for socializing with a friend, spouse, child, or a special time of literally walking with God.
3. Decide how many days a week you will walk, and set a reminder:  put it on your calendar, appointment book, smartphone app, or wherever you keep your reminders.  If you have an Alexa Echo Dot, you can program it to remind you to walk.  Start with a realistic, manageable goal, slowly increasing as you develop the habit.
4. Decide how long or far you will walk:  minutes, miles, steps, destination, etc. It’s better to start with a mini goal and build on it.  Feeling successful will motivate you to continue.  If you want to keep track of distance, you can download one of many apps available for smartphones, or just use a simple pedometer like this one on Amazon.
5. Have faith in the present and long-term health benefits of walking. “For we walk by faith, not be sight.” 2 Corinthians 5:7.
The Autoimmune Revolution is free from Monday, November 5, through Friday, November 9.  You can register and receive a free ebook to help you better understand autoimmune disease and what to do about it.  Here’s the link: Autoimmune Revolution registration and free ebook

Keep learning to be healthy!

Lisa Hernandez, Certified Nutritionist & Health Coach

1 Corinthians 10:31–“Whatever you eat or drink, or whatever you do, do it all for God’s glory!”

www.learningtobehealthy.com

 

This information is for educational purposes only and is not intended to diagnose, treat, cure, or prevent disease. It does not take the place of any medical care that you may need. Consult your health care provider about making dietary and lifestyle changes that are right for you.

The Flu Vaccine–Yes or No?

It’s that time of year to decide whether or not you will get a flu vaccination. My advice as a health coach is to always make an informed decision about anything that affects the health of you and your family.

Information comes from everywhere–the internet, television ads, magazines, billboards, doctors, pharmacies, people you know, etc. Consider the sources–are they trying to sell you something or were they educated for marketing purposes (e.g. pharmacy companies educating doctors and clinics)?

Are you being made aware of any adverse effects? Are you reading the labels? Is what’s right for someone else right for you?

I believe in self-education, because no one knows your body like you do. Learn more about the flu vaccine at National Vaccine Information Center (www.nvic.org).

Personally, I do not get the flu vaccination. Instead, I strengthen my immune system to help fight viruses. My biggest concern with vaccines is the many toxic additives (like aluminum) that may contribute to chronic disease.

Here are a few things that I do at the first sign of illness:

Drink a cup of water with the juice of half a lemon and a dash of cayenne pepper. Sometimes, I add a little raw honey.

Take elderberry, which has been studied and shown to reduce the “shelf life” of viruses. It comes in syrup, tea, capsules, tinctures, and chewables.

Take vitamin D3 to help support my immune system. Have your levels checked every six months or so to see if you fall within the optimum range of 50-60 ng/ml. In the absence of adequate sunlight, especially during winter, levels can drop, providing less protection against the flu and other viruses.

Eat seasonal foods rich in vitamin C: citrus, organic peppers, kale, broccoli, cauliflower, Brussels sprouts, organic potatoes.

Eat seasonal foods rich in sulfur: onions, garlic, cruciferous vegetables, eggs, sardines (eggs and sardines also contain vitamin D3).

Make sure that my digestive system is working well to eliminate toxins by eating plenty of fiber-rich plant foods and taking a probiotic, since 70 to 80% of the immune system is in the gut.

Hydrate with lots of water and nourishing soups to help flush toxins and keep mucous thin so secondary respiratory infections don’t easily take hold.

Take very warm detox baths with a few drops of lavender essential oil, which has anti-viral and calming properties. Diffusing eucalyptus essential oil is wonderful for a stuffy nose and congestion.

Stop eating refined sugar. Instead of reaching for carbonated soft drinks, popsicles, ice cream, etc., try bone broth, fruit and veggie smoothies, homemade soups, green tea, and herbal teas (God’s pharmacy). I like peppermint, ginger, chamomile, raspberry leaf, elderberry, and holy basil (tulsi). Try stirring a little ground cinnamon into a cup of warm water with some raw honey.

Have some natural cough syrups on hand. Two I like are Olba’s Cough Syrupand Zarbee’s Naturals Kid’s Cough Syrup + Mucous.

Rest, pray, and nourish my spirit with the Word of God–“Be still and know that I am God.” Psalm 46:10a

Keep learning to be healthy!

Lisa Hernandez, Certified Nutritionist & Health Coach

1 Corinthians 10:31–“Whatever you eat or drink, or whatever you do, do it all for God’s glory.”

www.learningtobehealthy.com

Register now for the free online Autoimmune Revolution from November 5-11.

This information is for educational purposes only and is not intended to diagnose, treat, cure, or prevent disease. It does not take the place of any medical care that you may need. Consult your health care provider about making dietary and lifestyle changes that are right for you.

Links to Some of My Favorite Products

 

People often ask me for product recommendations, so today I am giving you a list with links to a few of my favorite products that I order from Amazon and Nature’s Sunshine. If you have any questions about any of the items, please feel free to ask me!

Here’s the link: List of Links to Some of My Favorite Products

Autoimmune conditions are on the rise, affecting old and young alike. For free education about this growing health concern, check out the free online Autoimmune Summit from November 5 to November 11.

Here’s the link: Autoimmune Summit

Keep learning to be healthy!

Lisa Hernandez, Certified Nutritionist & Health Coach

www.learningtobehealthy.com

1 Corinthians 10:31–“Whatever you eat or drink, or whatever you do, do it all for God’s glory!”

This information is for educational purposes only and is not to intended to diagnose, treat, cure, or prevent disease. Consult your health care provider about making dietary and lifestyle changes that are right for you.

The Bone-Strengthening Power of Vitamin K

Vitamin K1 is well known for it’s important role in blood clotting, but there is also much scientific evidence that vitamin K plays a crucial role in both the reduction of bone fractures and in reducing abnormal calcifications in the body. This makes it an important nutrient for both bone and heart health.

Vitamin K not only helps preserve calcium in the bones, it aids the dissolution of calcium elsewhere, including in the arteries and kidneys. Studies found that those with a higher dietary intake of vitamin K2 had less heart disease and less calcification of the coronary artery. Also, it was shown that vitamin K1 supplementation slowed the progression of coronary artery calcification.

Remember, when there is an excess of calcium in the blood, there is usually a deficiency in the bones. (See Why I don’t Take Calcium).

Vitamin K1 was shown to increase bone mineral density in rats, and vitamin K2, was shown to improve the quality of bone and strengthen itagainst fracture. Calcium supplementation may increase bone density without improving its resistance to fracture, and at the same time increase calcifications throughout the body.

One study done on rats showed that vitamin K2 in the form of MK-4improved the strength of bones that had been weakened by a magnesium deficiency. (See The Role of Magnesium in Balancing Calcium).

According to Dr. Thomas Levy in his book, Death by Calcium, human studies indicate that supplementing with 45 mg daily of vitamin K2 (MK-4) will sustain bone mineral density and prevent fractures from osteoporosis. He further recommends taking a multi-K formula that includes K1, K2 (MK-4), and K2 (MK-7), as found in a product like Life Extension Super K with Advanced K2 Complex.

The good news is that there is no known toxicity or undesired side effects associated with vitamin K, even when given to newborns or pregnant women.

Even though vitamin K is a blood clotting agent, it does not cause abnormal clotting. You will still want to check with your doctor before taking vitamin K if you are taking a blood thinner like warfarin or have another medical condition.

Keep learning to be healthy!

Lisa Hernandez, Certified Nutritionist & Health Coach

1 Corinthians 10:31–“Whatever you eat or drink, or whatever you do, do it all for God’s glory!”

www.learningtobehealthy.com

The price of my Eat to be Healthy program will go up on Monday. You get a complete healthy eating program for less than the cost of one health coaching session!

This information is for educational purposes only and is not intended to diagnose, treat, cure, or prevent disease. It does not take the place of any medical care that you may need. Consult your health care provider about making dietary and lifestyle changes that are right for you.