What are amino acids? Why should I actually take them?

What are amino acids?

 

Amino acids are the building blocks of protein. There are about 20 amino acids in the protein you consume and in the proteins within the body, they link together to form larger protein molecules. Of all the 20 amino acids, your body can produce 11 of them. The other 9 you can only get from your diet. Without these essential amino acids you can not create all of the proteins your body needs for optional good health.

 

What are the 20 amino acids and their benefits?

Alanine is an important source of energy for muscles and central nervous system, strengthens the immune system, helps in the metabolism of sugars and organic acids, and displays a cholesterol-reducing effect in animals.

Arginine

Arginine is a complex amino acid, often found at active site in proteins and enzymes due to its amine-containing side chain. This amino acid may prevent or treat heart and circulatory diseases, combat fatigue, and stimulate the immune system. It also boosts production of nitric oxide, relaxing blood vessels, and treating angina and other cardiovascular problems. It is also an important intermediate in the urea cycle and in detoxification of nitrogenous wastes.

Asparagine 

A non-essential amino acid that is involved in the metabolic control of cell functions in nerve and brain tissue. Asparagine is a nontoxic carrier of residual ammonia to be eliminated from the body. Asparagine acts as diuretic.

Aspartic Acid 

Aspartic Acid is a non-essential amino acid in humans, Aspartic Acid has an overall negative charge and plays an important role in the synthesis of other amino acids and in the citric acid and urea cycles.

Cysteine

Cysteine is important for protein synthesis, detoxification, and diverse metabolic functions. Found in beta-keratin, the main protein in nails, skin, and hair, Cysteine is important in collagen production, as well as skin elasticity and texture.

Glutamic Acid

It is one of the important amino acid among all 20 common amino acids. It is responsible for transportation of glutamate and other amino acids to the blood barrier.

Glutamine

It is synthesized from glutamic acid and ammonia. It is the principal carrier of nitrogen in the body and it is an important energy source for many cells.

Glycine

Glycine is known as the second most common among the group of amino acids. It helps transforming harmful toxic substances within the body to a non-toxic form. It is found primarily in gelatin and silk fibroin and used therapeutically as a nutrient

Histidine 

Histidine is a semi-essential amino acid (children should obtain it from food) needed in humans for growth and tissue repair, Histidine is important for maintenance of myelin sheaths that protect nerve cells and is metabolized to the neurotransmitter histamine. Histamines play many roles in immunity, gastric secretion, and sexual functions. Histidine is also required for blood cell manufacture and protects tissues against damage caused by radiation and heavy metals

Isoleucine 

Isoleucine is one of nine essential amino acids in humans (present in dietary proteins), Isoleucine has diverse physiological functions, such as assisting wound healing, detoxification of nitrogenous wastes, stimulating immune function, and promoting secretion of several hormones. Necessary for hemoglobin formation and regulating blood sugar and energy levels, isoleucine is concentrated in muscle tissues in humans. Isoleucine is found especially in meats, fish, cheese, eggs, and most seeds and nuts.

Leucine 

Leucine is one of nine essential amino acids in humans (provided by food). It is important for protein synthesis and many metabolic functions. It also contributes to regulation of blood-sugar levels; growth and repair of muscle and bone tissue; growth hormone production; and wound healing. Leucine also prevents breakdown of muscle proteins after trauma or severe stress and may be beneficial for individuals with phenylketonuria. Leucine is available in many foods and deficiency is rare

Lysine 

Lysine is one of nine essential amino acids in humans required for growth and tissue repair, Lysine is supplied by many foods, especially red meats, fish, and dairy products. Lysine seems to be active against herpes simplex viruses and present in many forms of diet supplements.

Methionine 

Methionine is one of nine essential amino acids in humans (provided by food), Methionine is required for growth and tissue repair. A sulphur-containing amino acid, methionine improves the tone and pliability of skin, hair, and strengthens nails. Involved in many detoxifying processes, sulphur provided by methionine protects cells from pollutants, slows cell aging, and is essential for absorption and bio-availability of selenium and zinc. Methionine chelates heavy metals, such as lead and mercury, aiding their excretion. It also acts as a lipotropic agent and prevents excess fat buildup in the liver.

Phenylalaine

This amino acid profoundly affects brain cells at biochemical level. Good sources of phenylalanine are eggs, chicken, liver, beef, milk, and soybeans.

Proline 

Proline is a cyclic, nonessential amino acid (actually, an imino acid) in humans (synthesized from glutamic acid and other amino acids), Proline is a constituent of many proteins. Found in high concentrations in collagen, proline constitutes almost a third of the residues. Collagen is the main supportive protein of skin, tendons, bones, and connective tissue and promotes their health and healing.

Serine 

Serine is a non-essential amino acid in humans (synthesized by the body), Serine is present and functionally important in many proteins. With an alcohol group, serine is needed for the metabolism of fats, fatty acids, and cell membranes; muscle growth; and a healthy immune system. It also plays a major role in pyrimidine, purine, creatine, and porphyrin biosynthetic pathways. Serine is also found at the active site of the serine protease enzyme class that includes trypsin and chymotrypsin.

Threonine 

Threonine is an essential amino acid in humans (provided by food), Threonine is an important residue of many proteins, such as tooth enamel, collagen, and elastin. An important amino acid for the nervous system, threonine also plays an important role in porphyrin and fat metabolism and prevents fat buildup in the liver. Useful with intestinal disorders and indigestion, threonine has also been used to alleviate anxiety and mild depression.

Tryptophan 

An essential amino acid that is necessary for normal growth in infants and for NITROGEN balance in adults. It is a precursor of INDOLE ALKALOIDS in plants. It is a precursor of SEROTONIN (hence its use as an antidepressant and sleep aid).

Tyrosine

This is crucial in building link between dopamine and norepinephrine. It also reduces fat by suppressing appetite.

Valine

A branched-chain essential amino acid that has stimulant activity. It promotes muscle growth and tissue repair. It is a precursor in the penicillin biosynthetic pathway.

 

What are the 9 essential amino acids

The 9 essential amino acids that you must obtain through your diet are histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine.

 

AMINO ACIDS CHART

 

The best sources of essential amino acids are animal proteins like meat, eggs and poultry. When you eat protein, it’s broken down into amino acids, which are then used to help your body with various processes such as building muscle and regulating immune function. Amino acids can also be taken as a supplement. There are many options available, and we have tried several. Our favorite and the one we currently use is Purium Super Amino 23.

Purium Super Amino 23 is pre-digested 100% vegetarian protein that has been featured in the Physician’s Desk Reference and is comprised of specially fermented non-soy legumes. 99% of the amino acids get utilized in 23 minutes or less, creating bigger muscles and more power for your workouts. As you can see, the product is clean and vegan. No food coloring added, no additional fillers.

We consume amino acids, pre-work out and post-work out.They are critical for our muscle growth and energy. They are used directly by the muscles for fuel during exercise.

Super-aminos-23

 

Ingredients: L – Leucine, L- Lysine Acetate, L – Valine, L – lsoleucine, L – Phenylalanine, L –  Threonine, L –  Methionine, L – Tryptophan.

 

super amino 23 label

 

SAVE $50 BY USING PROMO CODE HEALTHYFITCOUPLE

purium gift card

 

 

What are nightshades and who should avoid them?

 

 

What are nightshades and who should avoid them?

nightshades

What are nightshade vegetables?

 

Nightshades are botanic plants from the Solanaceae family. Some are edible and some are not safe for consumption and can be poisonous. The belladonna plant is a sample of one of the deadly nightshades. Here is a list of the nightshades:

  • Ashwagandha
  • Bell peppers
  • Bush tomato
  • gooseberry (also known as ground cherries—not to be confused with regular cherries)
  • Cocona
  • Eggplant
  • Garden huckleberry (not to be confused with regular huckleberries)
  • Goji berries
  • Hot peppers (examples chili peppers, jalapenos, red pepper, cayenne, etc.)
  • Kutjera
  • Naranjillas
  • Paprika
  • Pepinos
  • Pimentos
  • Potatoes (white not sweet potatoes)
  • Tamarillos
  • Tomatillos
  • Tomatoes

Tobacco which is found in cigarette and chewing tobacco are also considered nightshades.

Read more

EWG’s Clean 15-Approved list of produce that actually have the least pesticides.

clean 15 list of produce
``Clean 15``

The Clean Fifteen™ are the EWG’s 15 least contaminated fruits and vegetables. These are the foods with the least amount of detected pesticides. These foods can be purchased conventionally if you don’t want to buy organic all the time. There are times when we are grocery shopping on a budget and are not sure whether we should by organic or not. This list will help you in determining which are the cleanest produce, contain the least amount of pesticides.

We prefer if our clients purchased organic but if we are opting to purchase non organic then these are the produce that you should know have the least amount of pesticides.

This EWG’s list of the cleanest 15 produce changes periodically, for more information please vist EWG.ORG.

For more information on the Dirty Dozen, list of 12 produce we should ALWAYS buy organic, visit us here..

EWG's 2018 CLEAN 15

Why You Need To Absolutely Add Glorious Greens To Your Diet.

 

 

glorious greens

 

 

Why You Need To Absolutely Add Glorious Greens To Your Diet? Green vegetables are the food that is mostly missing in modern diets The Dietary Guidelines for Americans recommends that adults consume two to three cups of vegetables per day. According to the CDC’s data, only 9.3% of American adults are meeting the standard for vegetables. On a daily average, American are only eating veggies 1.7 times a day. 

When we incorporate more glorious greens in our diet, we are automatically crowding out unhealthier foods that may make us sick.  It is important that at least 2 cups of glorious greens are consumed per day because greens are high alkaline foods which help people that are exposed to higher pollution areas. The alkaline are used to neutralize acidic conditions in the bodies which are caused by the environment.  Leafy greens help to replenish the alkaline mineral and they continue to filter out pollutants in our bodies.

 

WHAT ARE SOME OF THE BENEFITS OF ADDING GLORIOUS GREENS TO OUR DIET?

 

  • BLOOD PURIFICATION
  • PREVENTS CANCER
  • HELPS IMPROVE CIRCULATION
  • IMPROVES LIVER, GALL BLADDER AND KIDNEY FUNCTIONS
  • STRENGTHENS THE IMMUNE SYSTEM
  • HELPS KEEP THE GUT HEALTHY

 

WHICH LEAFY GREEN SHOULD I ADD TO MY DIET?

There are a variety of leafy greens we may add to our diet. Find options that you will enjoy and eat often. Examples are kale, cabbage, spinach, broccoli, arugula, romanine lettuce, and bok choy. Here is a list of cruciferous Vegetables and their benefits.

 

Leafy glorious green vegetables are packed with very  powerful nutrients that are critical for good health and wellness. To reap all of the benefits of these amazing leafy vegetables make sure to incorporate a variety of these vegetables in your diet. You can add them to salads, stews, soups, pastas, etc.

 

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Why it is Important That All Women Actually Weight Train.

women weight lifting

Why it is Important That All Women Actually Weight Train? Women believe that the best exercise for weight loss is cardio, or maybe they are intimidated by weight lifting. If your among these women, who are not weight lifting, we hope by the time you have read this article, you have either scheduled a fitness assessment with our Master Trainer Evy or have contacted your own personal trainer to schedule an appointment.

Benefits of Weight Lifting

BOOST YOUR METABOLISM:  The more muscle you have the faster your metabolism and vise versa, the less muscle you have then the slower your metabolism will be. As we women age, we lose muscle, especially after the age of 40. If you diet without resistance training, 20% of that weight loss may also be due to muscle loss.

BUILD STRONGER BONES: In order to maintain and bone mass, we MUST do weight bearing exercises, sorry women cardio will not help with this.

BURN MORE FAT: It is scientifically proven, that when you do weight training your metabolism stays elevated for several hours after working out, While when doing cardio, you stop burning fat shortly after.

AIDS WITH SLEEP:  Resistance training will greatly improve your sleeping quality. It will help you fall asleep faster and deeper.

DO IT FOR YOUR HEART:  Pumping iron helps reduce the risk of heart disease  an is an approved form of exercise by the American Heart Association.

STRESS RELEASE:  Researchers have found that those who practice resistance training manage stress better and fewer adverse reaction to stress than those who do not.

DO IT FOR YOUR MIND:  Resistance training studies  show that moderate intensity weightlifting can improve memory and cognitive function.

DO IT FOR YOUR BODY: Endurance/Cardio can help you lose weight but you will lose both fat and muscle. While weightlifting will help you sculpture your body and keep or create awesome curves.

LADIES LIFT!

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The Amazing Proven Health Benefits Of Turmeric And Curcumin

Amazing Proven Health Benefits Of Turmeric And Curcumin

 

all about turmeric and curcumin

TOP 10 HEALTH BENEFITS OF TURMERIC AND CURCUMIN

 

  1. Fighting inflamation

  2. As an antioxidant

  3. Helpful for arthritis

  4. Natural anti-inflammatory

  5. Linked to improve brain function, and lower risk of brain disease

  6. Good for the heart

  7. Helps prevent and treat cancer

  8. Can treat arthritis

  9. Helps with depression

  10. Helps delay aging and fight age related diesease

 

HOW TO BUY TURMERIC AND CURCUMIN

 

First it is important to know that Curcumin is the active ingredient found in Turmeric. Also it is important to find a supplement that includes Piperine in the formulation. Piperine is an alkaloid found in black pepper, it is proven to increase the bioavailability for an array of nutrients. It does this by inhibiting key enzymes for metabolism, preventing substances from leaving cells, decreasing intestinal activity, and stimulating useful amino-acids. All of these changes work to keep substances in the body’s cells longer, without this substance Turmeric may just pass your digestive system.

 

 

turmeric supplenent

HOW CAN IT BE INGESTED

 

 

  1. Turmeric Tea known as Golden Milk

  2. As a spice, for cooking.

  3. As a supplement in pill form.

  4. Using the root.

 

PRACTICAL USES FOR TURMERIC AND CURCUMIN

 

  1. Face Mask, can be used for a soothing and cooling mask.

  2. Acne Gel, mix it with honey and dab on problem area to cool and spot treat acne.

  3. Brighten teeth, YES it actually works.

  4. Golden Honey, great for common colds and to soothe sore throats.

  5. Help itching, just mix with Aloe Vera.

 

WOULD YOU LIKE TO WIN A 30 DAY SUPPLY FOR FREE???

 

turmeric curcumin, tajvalley, free product, sweepstakes,

 

We are giving away a 30 day supply of one of our favorite’s,  Taj Valley Organic Turmeric Curcumin with black Cumin.

ENTER CONTEST HERE.

 

 

TURMERIC CURCUMIN WITH BLACK CUMIN, GIVE AWAY ALERT!!!

turmeric curcumin, tajvalley, free product, sweepstakes,

GIVE AWAY ALERT!!!!

Want to win a month supply of  Taj Valley Turmeric Curcumin with Black Cumin?  Well we got something for you!

Tell all your friends about this and make sure you enter as well, because the winners will get a 30 day supply of 100% vegan, Taj Valley Turmeric Curcumin with Black Cumin. There will be 3 selected Winners!

How to enter the Giveaway?

  1. Go to our Instagram post.

  2. Like the photo.

  3. Tag a friend in the comments and tell us what you know about Turmeric Curcumin.

  4. Follow Healthyfitcouple, VivireWellnes and TajValley.

 

Learn more about the health benefits of Turmeric Curcumin.

Entry ends July 31st, 2108 Good luck!

Must live in the US. Giveaway is not affiliated with Instagram. 

Coconut Garlic Bread Recipe

Coconut Bread

Coconut Garlic Bread Recipe

INGREDIENTS

1/3 cup Coconut flour
8 tbsp Ghee Butter
3 large eggs +3 eggwhites
1 tsp Baking powder
1/2-1 tsp garlic powder
1/2 tsp Onion powder
1/4 tsp Pink Salt
Handful of Pumpkin Seeds

 

INSTRUCTIONS

Combine dry ingredients (coconut flour, baking powder, onion, garlic and salt) in a bowl and set aside.

Add 6 eggs to a separate bowl and beat with a hand mixer until you get see bubbles at the top.

Add oil to the eggs as you beat with the hand mixer.

Once wet and dry ingredients are fully combined in separate bowls, slowly add the dry ingredients to the wet ingredients as you mix with the hand mixture.

Grease an 8×4 loaf pan and pour the mixture into it evenly.

Bake at 350 for 40-50 minutes (time will vary depending on your oven).

Let it rest for 10 minutes before removing from the pan. Sprinkle with Pumpkin Seeds, Slice up and enjoy with ghee butter or toasted.

PREP TIME: 10 MINUTES

COOK TIME: 45 MINUTES

TOTAL TIME: 55 MINUTES

SERVINGS: 10 SLICES

CALORIES: 147 CAL

Cauliflower is so Amazing!

cauliflower, organic vegetables, nutrition, vegan

Cauliflower is so Amazing!

 

 

Cauliflower is the new trend! You can now find cauliflower everything….from pancakes to pizza. For those on a low carb diet, cauliflower is your new best friend! Yes, you can now have pizza on a low carb diet. Not only is cauliflower versatile, it also has many benefits.

Here are several important benefits:

  • Aids in weight loss; it is low in calories, only 25 calories per cup, has zero grams of fat, helps reduce constipation, due to its high fiber content.

 

  • Helps reduce cancer risk; Cauliflower contains sulforaphane, a sulfur compound that has also been shown to kill cancer stem cells, thereby slowing tumor growth

 

  • Assist in hormonal balance; Consuming a diet rich in whole foods and antioxidant-filled vegetables like cauliflower has been shown to help balance hormones partially by reducing unhealthy levels of estrogen

 

  • Preserves eye health; contains sulforaphane which protects the retinal.

 

  • Contains high levels of vitamins and minerals; a good source of vitamin K, protein, thiamin, riboflavin, niacin, magnesium, phosphorus, fiber, vitamin B6, folate, pantothenic acid, potassium, and manganese.

 

  • Fights inflammation; contains indole-3-carbino, an anti-inflammatory that helps prevent the inflammatory responses at its foundation level

 

  • Decrease risk of heart disease; contains antioxidants and omega 3 fatty acids, which helps keep arteries and blood clots plaque free and lessens the chances of high blood pressure.

 

If you do not like Cauliflower, do not worry, cauliflower is not the only cruciferous, here is a full list of cruciferous vegetables and their benefits:

 

For an amazing Cauliflower Pizza visit:

https://healthyfitcouple.com/easy-and-quick-cauliflower-shrimp-pizza-recipe/

 

 

Complete list of Cruciferous Vegetables and their Benefits

What are Cruciferous Vegetables? 

 

Cruciferous Vegetables

Cruciferous vegetables are vegetables of the family Brassicaceae (also called Cruciferae) with many genera, species, and cultivars being raised for food production such as cauliflower, cabbage, garden cress, bok choy, broccoli, Brussels sprouts and similar green leaf vegetables.

 

They include the following:

  • Arugula
  • Bok choy
  • Broccoli
  • Brussels sprouts
  • Cabbage
  • Cauliflower
  • Collard greens
  • Horseradish
  • Kale
  • Radishes
  • Rutabaga
  • Turnips
  • Watercress
  • Wasabi

 

What are the benefits?

  1. Anti-cancer benefits: Evidence supports high intakes of Brassica vegetables reduce prostate cancer risk.
  2. Depression Relief: An animal study published in 2015 found sulforaphane “has antidepressant and anxiolytic-like [anxiety reducing] activities in stressed mice model of depression, which likely occurs by inhibiting the hypothalamic.”
  3. Pain Relief: There is evidence that shows that Sulforaphane can help in pain management.
  4. Anti-inflammatory benefits: The consumption of broccoli sprouts modulated the excretion of biomarkers linked to inflammation and vascular reactions,” according to a conducted study.

 

Here is their nutritional value:

Per 1 cup:
Broccoli
Cauliflower
Cabbage
B. Sprouts
Bok Choy
Kale
(steamed) (frozen, cooked) (raw) (cooked) (cooked) (cooked)
Calories 44 34 22 60 20 36
Fiber 5g 5 2 4 3 3
Vitamin A 33% DV 1% 2% 16% 62% 137%
Vitamin B-2 16% 9% 3% 11% 10% 8%
Vitamin B-6 17% 12% 7% 21% 22% 14%
Vitamin C 165% 75% 38% 129% 59% 71%
Folic Acid 23% 18% 10% 23% 17% 4%
Magnesium 12% 5% 4% 10% 6% 7%
Potassium 14% 7% 6% 14% 18% 8%
Omega-3s 200 mg 140 mg 60 mg 260 mg 100 mg 100 mg

 

 

Tips for Enjoying Cruciferous Vegetables

Here are some tips to maximize nutrition and taste:

  • Don’t overcook cruciferous vegetables. They can produce a strong sulfur odor and become unappealing.
  • You can buy several types of cruciferous vegetables ready-to-go in the frozen or fresh packaged sections of your supermarket, including broccoli, cauliflower, and Brussels sprouts.
  • They are perfect for party platters, specially broccoli and white cauliflower.
  • Add raw broccoli or cauliflower florets to your green salad to give the nutrients a big boost.
  • Add chopped cruciferous veggies to soups, stews, and casseroles.
  • When buying fresh broccoli, look for firm florets with a purple, dark green, or bluish hue on the top. They’re likely to contain more beta-carotene and vitamin C than florets with lighter green tops. If it has yellow in it or is limp and bendable, the broccoli is old, do not buy it.
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