When you think of the best sources of protein, you probably think of meat, meat, and more meat. But while this food item is incredibly high in the important compound, it’s not the only food in you diet that can provide protein. Drinking a protein shake every morning isn’t necessary, either. There are a number of natural sources that supply your body with as much protein as you need without a diet heavy in pork chops and powdered supplements.

How Much Protein Do You Need

For starters, knowing the amount of protein that your body needs in order to stay healthy and strong is extremely important. Protein is one of the most vital building blocks of life. Muscle repair, skin health, and the growth of hair and nails all require an ample supply of protein. Per day, you need about .4 grams of protein per pound of body weight. So, if you’re 200 pounds, you’ll need about 80 grams of protein per day.

Meat

While meat is everyone’s first pick for the best source of protein, don’t rule it out as a simple cliché. One 3 ounce serving of beef steak contains 26 grams of protein! Thus, you can easily get all the protein you need in a day from a steak, or a meal containing some meat. What meat has the most protein, then? Venison, surprisingly, holds the most amount of protein per serving, followed by turkey, yellow fin tuna, and chicken breast. Beef tenderloin, halibut, lamb, snapper, salmon, and tofu will also give you more than 60% of your daily protein needs as well.

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Nuts

For vegetarians and vegans, getting enough protein is often a challenge without the protein staple of meat to turn to. That’s why nuts are the number two source to turn to when looking for protein. Amazingly, one ounce of peanuts contains 8 grams of protein. Cashews, almonds, and walnuts are also excellent sources for the nutrients. As a general rule of thumb, a cup of nuts will contain around 20 grams of protein. But how do you make easy high protein meals with nuts? Try adding them to stir fries, breads, and bagels. Eat peanut or almond butter with sliced apples or pears for a quick treat.

Beans

Tofu has almost become a poster child in the protein world, and for good reason. A cup of soybeans contains 30 grams of protein. But how much protein in tofu is available per cup? A cup of tofu contains 20 grams of this needed compound. Tofu is also fairly easy to find, cook with, and enjoy, with hundred of recipes out there aimed towards tofu cooking. You can also get protein from other beans, though. Black beans contain 16 grams of protein per cup while a cup of lentils contain 18 grams.

Dairy and Eggs

Milk items, such as milk, cheese, and yogurt, are also good sources of protein. Extremely easy to cook with, adding dairy products to your meals is never a bad idea. These are also extremely beneficial for providing vitamins and minerals to your diet. Calcium, especially, is plentifully found in diary products. But don’t forget about eggs. Protein is richest in egg whites, one egg containing over six grams of protein.

Eating Protein the Healthy Way

So what are the best sources of protein? As you can see, there are foods in nature that provide protein aside from just meat. So put away your protein shakes and bacon, favoring beans, dairy products, eggs and nuts instead. Try cooking with tofu as a meat replacement as well. Not only can you cut down on fats and salt, you will also open up a whole range of culinary possibilities with the soy bean product.

For years, many people have harnessed the power of oregano oil to cure a number of different health issues and problems. But knowing a bit about oregano use before jumping into home treatment will prevent injury to your body and health. First, knowing what exactly the oil does will prevent mistreatment. After that, being aware of oregano oil side effects will help prepare you for what you can expect when using it.

Oregano Basics

Oregano has been used for centuries to kill a number of harmful pathogens that commonly cause health problems in humans. The oil’s two main components are carvacrol and thymol, compounds that are extremely detrimental to harmful micro-organisms that cause a variety of health problems. It’s important, though, to recognize that cooking oregano and the oregano used for oil are different species of the plant. Oil of oregano is commonly derived from Origanum Vulgare while cooking oregano is dried and crushed Origanum Marjoram. The main reason for this difference is that the plant used for cooking oregano is more flavorful than its counterpart.

Photo by pickletory

Why Use Oregano Oil?

There is a myriad of reasons why oregano has been an important part of natural health cures for hundreds of years. These benefits of oregano oil are just a few of the many ways that oregano has been used to solve health problems and increase the health of patients for many years. Often, oregano oil uses are much more specific, specialized for each individual health issue. Some of the major oregano oil benefits include some of the following:

• Killing harmful organisms
• Curing infections
• Boosting immune function
• Increasing joint and muscle health
• Helping the respiratory system

Possible Side Effects

Knowing the side effects of whatever health remedy you use is always important, especially if you do so without doctor supervision. Before starting any new health regimen, make sure to fully understand the different reactions your body can have. It’s always best to have a doctor guiding your through any new medicinal uses of natural substances, even though they are not necessarily “drugs.” Natural sources are still as potent as man made ones, some of the side effects of oregano use including:

• Reduces the ability to absorb iron: The natural properties of oregano prohibit the body from absorbing iron as well. Thus, pregnant women or those suffering from anemia should either avoid ingesting oregano or take an iron supplement at the same time.
• Burning of the skin: Oil of oregano is potent, meaning that it will burn the skin, mouth, or body if applied directly. Always make sure to dilute oil when using it for a health remedy to avoid pain and injury.
• Allergic reaction: Many people who are sensitive to other herbs (such as thyme, rosemary, and mint) will also be sensitive to oregano. If you are someone who is increasingly sensitive around herbs, condensed oregano oil may not be for you. Always contact a doctor if rash, hives, blurred vision, or headache occurs after herb use.
• Upset stomach: People who take oregano oil internally may experience upset stomach if the concentration of the mixture they took was too high.
• Stimulates blood flow to the uterus: Pregnant women should be aware that oregano stimulates increased blood flow to the uterus. This can weaken the lining that surrounds the fetus.

Using Oregano Safely and Healthily

Knowing the oregano oil side effects and benefits will help you use this natural health remedy safely and securely. First, understand the uses of oregano oil that include killing micro-organisms and boosting immune health. After that, know the side effects that you may experience, such as decreased iron absorption and the burning of application site. Using oregano oil safely and preferably with doctor supervision will hopefully help you current health issue.

People have been known to hunt all through the night looking for them. In ancient Chinese medicine, these were known as a miraculous cure for many diseases. They grow on the sides of trees, in decomposing mulch, and in your very own garden. What exactly is this renowned food item? Mushrooms, a tasty, healthy addition to many dishes that people all over the world have loved for centuries. So, how are mushrooms good for you?  Take a look at the following mushroom species to see how the benefits of eating mushrooms can increase your health.

Portobello

Even though these mushrooms are the most commonly found species in supermarkets and grocery stores, that doesn’t mean they lack important health benefits. These mushroom types contain significant amounts of antioxidants and vitamin B, helping boost immune activity and white blood cell health. These mushrooms are inexpensive, easy to include in many different dishes, and easy to find, making them the perfect mushroom for your kitchen.

Shiitake

This popular addition in Asian dishes is becoming an increasingly popular food to work with in many kitchens around the world. Interestingly, Shiitake mushrooms contain lentinan, a compound that works to strengthen your immune system by increasing white blood cell and antibody function.

Morels

Morels are popular among chefs and mushroom hunters alike. If you think that these mushrooms might grow in your area, look for them in areas that have experienced a forest fire within the recent past. But why are these good additions to your meals? Morels contain low levels of sodium and fat. Just make sure to cook them well before eating, as the caps contain low levels of toxic compounds that can cause intestinal tract problems.

Photo by Laurel Fan

Maitake

This species of mushroom is jammed pack full of many healthy compounds and properties. Mostly used in medicine, maitake mushrooms boost immune system function while also fighting infection and promoting a healthy digestive tract. Go ahead and add these mushrooms to many dishes, although finding them in your area may be a challenge.

Oyster

Oyster mushrooms are extremely beneficial health-wise as they tout many different properties from fighting cancer to lowering unhealthy cholesterol. Oyster mushrooms also contain lovastatin, a compound used in many prescription drugs today. Although eating this mushroom should not be a replacement for any vital drugs you are taking, consider adding these mushrooms to your diet for a natural upkeep of your body’s systems.

The Danger of Mushrooms

While mushrooms are an easy, tasty, and fun part of any meal, be careful gathering them yourself. There are mushrooms that are safe to eat and there are mushrooms that are deadly. Edible mushrooms that grow in certain environments can even become poisons to a certain extent. That’s why knowing where and how your mushrooms are gathered are important. When securing mushrooms for your kitchen, take into consideration the following:

Where are they from? Always buy mushrooms from a reputable grocery store and stay away from mushrooms where you can’t call the company or farm from where they were grown. When gathering mushrooms in the wild, always take a guide or guidebook with you.

How are they packed? Again, you should have contact information printed on the label of the mushrooms you buy. Stay away from vendors who sell multiple species of mushrooms in one container.

How do they appear? Is there one unusually shaped or colored mushroom in a sea of regular ones? Stay away from oddballs or oddly discolored mushrooms. Often, poisonous mushrooms can sneak into edible mushroom packaging.

The Right Mushroom for Your Meal

So, are mushrooms good for you? The answer is yes! Mushrooms can provide a variety of different health benefits that range from species to species. They commonly increase immune function and can even ward off infection, so feel free to start adding mushrooms to your diet. Just be cautious when purchasing this food item, as one poisonous mushroom can mean sickness and even death.

Diet plans are a dime a dozen. The tried and true are few and far between. Weight Watchers has been one of the rare successful methods of losing weight and keeping it off. Their success has been seen and recognized worldwide for the past 50 years. But have you seen their price tag? So what’s their secret? How does Weight Watchers work? And can you get the same results for free?

To answer these questions, this article will look at each of the four pillars of the Weight Watcher’s philosophy:

• Food
• Exercise
• Behavior
• Support

By looking at these four principles of weight loss and health practices, hopefully, we will discover the secret of weight loss to live by.

Food

The first pillar is probably the most basic, and most obvious. Food is where losing weight starts. Or more specifically, watching and monitoring what you eat is where losing weight starts. Weight  Watchers approach to food is based on nutrition and calorie points, but it’s not just a diet based on counting calories or carbs. Weight Watchers follows these principals regarding food:

1)   Talk withe your team (more on that later) about your dietary habits.

2)   Decide which foods you need to avoid or eliminate. Rely on your team to discuss the best meal plans health choices, and rely on each other for accountability.

3)   Count your calories. This step is not the whole step, but it is the key one. You can do an internet search for a free download of the Weight Watchers point chart. If you were to sign up for the program, they would send you a personalized chart based on your weight, lifestyle, exercise requirements, and weight loss goals.

4)   Like what you eat. If you don’t enjoy your food, then you won’t stay the course for long. Utilize the chart to make healthy choices for the kinds of foods you will enjoy eating.

5)   Remember, this is not a diet, it’s a new lifestyle. So you don’t need to starve yourself. Skipping meals will only slow down your metabolism and cause you to put on weight. Get in the habit of eating light and often.

Photo by Newbirth35

Exercise

Monitoring your food intake and counting your calories will only go so far. It’s only one pillar after all. The second pillar is exercise, and it completes your nutrition calculations.

1)   The basic concept of losing weight is to burn off more calories than you take in. Exercise is the key to this. It will also boost your emotional stability, enthusiasm, and vigor.

2)   Monitor your calorie calculations as you increase your exercise. The more you exercise, the more calories you will need to take in. This process is best supported in a group, as well as with your professional health care provider.

3)   Don’t just run. Exercising is about building strength as well as burning calories. Building strength will help your overall health as well as give you the strength to press further in to your cardio work.

4)   Just like enjoying your food is key to staying the dietary course, having fun is key to staying the exercise course. Don’t enslave yourself to the gym. Get out and do those activities that inspire you to keep doing them.

Behavior

Behavior will tie your food and exercise efforts together. This is where Weight Watchers shifts from being just another diet to being successful.

1)   Track your progress. Keep tally of your success, and be honest about your slip ups. The key here is setting goals and achieving them. You can’t do that if you’re not tracking your progress.

2)   As you track your progress, reward your successes and penalize your failures.

3)   Behavior is the pillar you build new habits on. This is the part of the Weight Watchers program that teaches you to live differently, because being healthy requires a full lifestyle change. If it didn’t, you would be looking for Weight Watchers secrets.

Support

This complete and total lifestyle change is all but impossible without the fourth pillar, Support. Don’t go it alone. Your chances of success, and continued health, increase dramatically if you are supported by friends who are also pursuing the same goals.

1)   Meet regularly. Weight Watchers meets once a week, on the same day each week, and at the same time.

2)   Hold each other accountable. Don’t just get together and laugh about all the slips you had through the week. Be honest with each other, and encourage your friends to stay the course.

3)   Eat together. This can be a great way to exchange meal ideas and exercise tips. It’s also a way to keep the focus on losing weight, and being proactive about it.

Weight Watchers success is undeniable, but it’s not a secret that you can just download. Read over these four pillars, share them with friends, and embark on your new life. Success is yours to be had if you are willing to build it on all four pillars.