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How Much Protein Should You Eat Per Day?

How Much Protein Should You Eat Per Day?

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According to research, most Americans are getting the required protein they need on a daily basis, to overall, build muscle tissues and make you stronger. In fact, it may be true that many American adults are getting too much protein, and this could result in extra calories.

In addition to excess weight gain, too much protein can increase pain associated with arthritis, according to joint pain cause, set forth by the professionals in the field.

Protein is an essential nutrient that is critical for the body to function properly, so the question remains: how much protein do you need every day? Women are encouraged to get about 45 grams of protein a day, and men should aim for 55 grams. 10 to 35 percent of a day’s caloric intake should come from protein.

How Much Protein Should You Eat Per Day?

The Center for Disease Control and Prevention (CDC) has said, that just three servings of a protein-rich food, will have a person easily reaching this goal. A serving-size sample of protein would look like:

1. Three-ounce piece of meat (about 20 grams of protein). An eight-ounce piece of meat that is the usually served in a restaurant will yield 50 grams of protein.

2. A cup of milk has 8 grams of much-needed protein.

3. Eight ounces of dry beans have 16 grams of protein.

4. Greek yogurt or cottage cheese.

It is important to note, that not everyone has the same protein requirement needs and adjustments need to be made accordingly.

  • Pregnant and women, who are breastfeeding, are one example of individuals who have special protein needs, as these women should be getting an addition ten (10) grams of protein, on a daily basis. To support a production of milk, women who are nursing should be getting an additional twenty (20) grams. To boost Vitamin D and calcium intake (which is vital for bone health in both mommy and baby), pregnant women are encouraged to get about 15 grams of protein from a low-fat dairy source.

  • Common types of arthritis are affected by the amount of protein that is consumed. For example, gout can worsen when there is too much protein (such as fish or meat). Rheumatoid arthritis can be triggered and made worse, depending on the type and amount of food consumed.

  • Athletes are another group of individuals that require an adjustment in their protein intake. Physical activity breaks down muscle, and protein is needed to repair these muscles. The amount will depend on the intensity and frequency of workout sessions. A marathon runner, for instance, will need 50% more protein than a person that does little or no daily exercise.

  • Vegans are individuals who do not eat animal-based products, and they get most of their protein from beans.

When protein is used in an effective manner, a dieter can lose weight in a sensible manner. Protein-based foods are usually more filling, so hunger is delayed, and this makes it easier to stick with a healthy weight-loss program. Remember, to be successful at shedding pounds, count calories, be mindful of portion sizes, and incorporate exercise into your daily routine.

Protein supplements are usually not necessary, because protein can easily be acquired by food consumed. Some of the best food sources of protein include skinless poultry, fish, low-fat dairy products, and red meats with little marbling. Soy-based foods, such as green soybeans (edamame) and tofu are also good sources of protein. Processed foods, such as lunch meats, hot dogs, and bacon are not recommended to be a good source of protein.

Beans are an inexpensive, healthy and versatile food that is an excellent healthy protein source. The problem is that many plant-based proteins lack some important amino acid building blocks, but this can be easily fixed by combining a plant-based protein with a carbohydrate. Rice and beans, as well as a combination of hummus and pita bread, are excellent examples of how to get total essential amino acids found in animal proteins.


To keep your protein consumption in check, simply remember that protein should be no more than one-third of your plate. Another important tip would be to eat a small amount of protein at every meal, so as not to overload your body all at once.

Vitamins and Minerals

Vitamins and Minerals

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Our body needs many vitamins and minerals for health and growth.

Vitamins work as enzymes or catalysts to biochemical reactions in the body, releasing energy from food and speeding up chemical reactions. Minerals form the hard bony structure of the body, and are vitally important in chemical reactions and in regulating water balance, nerve response and muscle contraction

Some vitamins also act as antioxidants and form an integral part of the structure of proteins, hormones and blood.

With the exception of Vitamin D, which is made by sunlight on the skin, and Vitamin K, which is synthesized by bacteria in our intestine, vitamins must be derived from our diet.

Vitamins are usually classified as fat soluble or water soluble. Fat Soluble vitamins (A, D, E and K) are stored in the body, so excess of these vitamins can cause unpleasant side effects. They occur in association with fat and are fairly stable during cooking and processing. Water Soluble Vitamins (B group and C) dissolve in the body fluids, therefore excess intake is mostly excreted in urine. They are distributed in many foods, including fruits, vegetables, grains and meat and are often sensitive to heat.

Vitamins and Minerals

Minerals are usually classified as major or trace. Major minerals are needed in large amounts, and include calcium, phosphorous, magnesium, potassium, sodium and iron. Trace minerals include zinc, copper, iodine, fluorine, manganese, selenium, chromium and molybdenum. They are found in many different foods, including meat, fish, eggs, nuts, dairy, grains, fruits and vegetables.

Ideally, it is best to get your vitamins and minerals from food, not tablets, however sometimes this isn’t possible. At Vibrant Health and Nutrition we aim to stock the best brands with the best formulations to make sure you are supporting your health with the best supplements and getting the best value for money.

It is important to remember, with any supplement, that more is not always better, and it is always best to seek guidance about your health and how to support it naturally. At Vibrant Health and Nutrition, you can be assured that there will be a professional in store at all times, to help you make the best choice for you.

For more info about health and nutrition or apple juice health benefits visit Karen H. Cole blog.

Acute Compartment Syndrome

Acute Compartment Syndrome

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Acute compartment syndrome is serious and possibly life-threatening condition that involves having increased pressure in a specific muscle compartment.  The increased pressure interferes with muscle function, nerve function and with blood flow the area and possibly the blood flow past the area of compartment syndrome.

There are thick layers of tissue called fascia.  They separate groups of muscles in the arms and legs so they aren’t connected to one another.  The thick layers of fascia enclose a confined space, called a compartment.  A compartment involves all the muscles encased by the compartment plus the nerves and blood vessels that innervate the body in the compartment and distal to the compartment.  The fascia surrounds these structures and keeps them all in one place.

Unfortunately, fascia does not expand so if there are increased pressures within the compartment, there will be increased pressure in the muscles, nerves and blood vessels.  The blood flow can be completely blocked off and the nerves will have diminished function.  Muscle can die if the disorder isn’t treated right away by a trained physician, When muscle dies, this becomes a permanent injury that might lead to significant surgery or possible an amputation of the affected limb.

Acute Compartment Syndrome

The kinds of injury that leads to acute compartment syndrome include trauma from a crush injury, surgery, or an automobile accident.  Complex fractures can contribute to compartment syndrome.

Chronic compartment syndrome is usually caused by repetitive motion, like running.  The pressure is only increased when the person is doing that activity. Compartment syndrome is most common in the lower leg and forearm but it can occur in the upper leg and upper arm.  It can also occur in the hand and foot as well.

Compartment syndrome is extremely painful and doesn’t go away when you take pain medication or raise the affected area.  Symptoms include decreased sensation at the level of the compartment syndrome and distal to that.  There is numbness and tingling and the skin is remarkably pale.  The pain increases over time and the extremity is weak.

A physical exam of the affected extremity will show pain when the area is squeezed, extreme pain when the extremity is moved.  The diagnosis can be confirmed by directly measuring the pressure in the compartment using a needle attached to a pressure meter, which is placed into the compartment.  It should be done before and after there is activity that causes pain.

Treatment involves immediate surgery.  Delaying surgery can result in severe damage to the muscles, nerves and blood vessels.  The surgeon makes long cuts along the compartment in order to relieve the pressure. The  wounds are left open and covered with a moist dressing until the pressure goes down and the wounds can be secondarily closed.

Surgery is needed immediately. Delaying surgery can lead to permanent damage.  Skin grafts may be needed to close the wound.  If a bandage or cast is too tight, the dressing should be loosened in order o relieve the pressure.

The prognosis is good if there is a prompt diagnosis and treatment.  The overall prognosis is actually determined by the mechanism of injury that caused the compartment syndrome. If the diagnosis is delayed, there is permanent nerve injury and a lack of complete muscle function.  The diagnosis is delayed often when the person is sedated or unconscious and cannot complain of pain.  Permanent nerve injury will occur after 12-24 hours of compression.

Complications of compartment syndrome include permanent injury to nerves and muscles which can severely impair function of the extremity.  If the compartment syndrome is severe, amputation may be required. There is no way to prevent this condition but the early diagnosis and treatment will prevent many of the complications.  People with casts need to be aware of the possibility of swelling and should see someone at the emergency room or the primary provider if there is increased pain in the cast.  For More information visit: GP Negligence Claims

Does Rapid Detox Work?

Does Rapid Detox Work?

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Detoxification is the first step in undergoing withdrawal from drugs of abuse, and it is often cited as the most challenging barrier to those seeking treatment. One of the most effective ways to undergo opiate detoxification is through “rapid detox” such as the Waismann Method treatment. The Waismann Method of rapid detox has almost 20 years of evidence and thousands of patients successfully treated.

What Is Rapid Detox?

Unlike most traditional forms of detox, in which a person goes “cold turkey” and may or may not be in a medically supervised environment, rapid detox refers to a particular medical approach to managing withdrawal. Rapid detox for opiate addiction allows the body to be cleansed of harmful opiates while the patient rests in a comfortable, safe hospital environment assisted by sedation.

Unfortunately, some laypeople and professionals alike have become confused by criticism launched at rapid detox methods. With poor industry control over the term “rapid detox,” many treatment providers do not follow minimal standards for caring for patients in a safe, effective, and compassionate way. The Waismann detox approach adheres to our core principles for responsible patient care while incorporating the latest science to provide high-quality rapid detox treatment in a full service, accredited hospital.

Does Rapid Detox Work?

Is Rapid Detox a Safe and Effective Treatment for Opiate Dependence? How Does Rapid Opiate Detox Work?

Rapid detox is one of the most effective ways to achieve reversal and freedom from physical opiate dependence. However, potential patients must beware the swift proliferation of facilities claiming to provide “rapid detox” services without attending to patient safety or industry best practices. Just like any medical procedure, rapid detox is only as good as the ability of the doctor in charge. Rapid opiate detox should be offered as part of a package that includes inpatient preparation and post-detoxification around-the-clock professional support to prevent medical complications or immediate relapse. Consider the following factors that contribute to the safety and efficacy of rapid detox:

Performed by an Experienced Physician

Several of the criticisms that have been raised against rapid detox methods have been based off of scientific research performed by physicians inexperienced in the rapid detox procedure. For example, the Waismann Method center medical director, Dr. Michael Lowenstein, has nearly 20 years of experience helping patients with opiate dependence and is regarded as a pioneer in the field of anesthesia-assisted detox.

Following a Protocol that ensures Patient Safety

Opiate dependence takes a toll on the body, and trying to weather withdrawal symptoms on your own can be very uncomfortable or even dangerous. That is why the best rapid detox protocols are administered in a full service, accredited hospital. Rapid detox protocols are safest and most successful when patients receive around-the-clock medical care by experts who can identify and treat physical changes before, after, and throughout the detoxification process. In particular, an inpatient hospital stay allows medical staff to observe the detoxification process and provide interventions to alleviate discomfort and prevent complications that can occur when a patient goes through drug detox.

Tailoring the Intervention to Each Individual Patient

Rapid drug detox is far from a “one size fits all” approach to treating substance dependence. It is essential that patients undergo a thorough medical assessment to determine their candidacy and unique medical needs. Then, medical specialists may customize the detox protocol to account for individual patient characteristics. For example, obesity, smoking, high blood pressure, chronic medical conditions, IV drug use, or chronic opiate use may change the parameters of the rapid detox protocol. Providing individualized, specialized care from pre-treatment assessment through aftercare is a core feature of Waismann treatment and the best way to experience success with rapid opiate detox.

The bottom line is that rapid detox is only an appropriate intervention when performed in a controlled medical environment by expert physicians who tailor the treatment to each individual patient. Rapid opiate detox centers touting a fast, easy rapid detox fix for opiate dependence are doing their patients a disservice and possibly even placing them in harm’s way. The Waismann Method prioritizes a responsible medical protocol, providing the safest and most effective rapid detox treatment available today.