RECIPE: High Protein Chicken Pizza

Most Paleo recipes will use almond or coconut flour to make a pizza crust, so I found this recipe (link below) interesting. It's a great source of lean protein and if you're so inclined, the addition of cheese would further increase the protein content. Depending on the size of chicken breast you use for this recipe, it would provide 3-6 ounces of lean protein in addition to the toppings (Italian sausage or Canadian bacon).

http://www.crossfitcenturion.com/nutrition/recipes/high_protein_chicken_pizza

Below I've copied the ingredients, but you'll have to check out their website to get the cooking instructions. :) As stated at the top of the article, these recipes have been published in Catalyst Athletics' digital magazine, the Performance Menu.

Time: 30 minutes

For the "crust":

• 2 boneless, skinless chicken breasts
• 2 Tbsp olive oil

Pizza sauce:

• 3 Tbsp olive oil
• 2 cloves crushed garlic
• 2 Tbsp finely chopped red onion
• 1 6 oz can tomato paste
• 1 8 oz can tomato sauce
• 1 tsp black pepper

Toppings for the Italian sausage and olive pizza:

• 3 oz Italian sausage
• chopped black olives
• chopped mushrooms
• chopped red onions
• 1 Tbsp tahini

Toppings for the Canadian bacon and pineapple pizza:

• 2 oz sliced Canadian bacon
• chopped pineapple

VIDEO: Protein Intake

This video is very informative and well done. The information is based off the current USDA recommendations.

I agree, you don't need to consume large amounts of protein. On average most people get enough protein in their diets and do not need to supplement!  Consuming excess amounts of protein will not make your muscles grow any more than they normally would in response to training. Your body only uses what it needs to build and repair muscle and the excess, guess what happens? It turns into FAT.

Lean meats are great, but I get so tired of everyone demonizing saturated fats. If you're getting your meat from Winco and other stores that sell conventional, feedlot raised cattle, chickens raised in cramped conditions in the dark, and hogs raised in boxes they can't even turn around in...PLEASE buy the lean cuts, that type of saturated fat IS bad for you, because it comes from animals that are sick, over-medicated, and scared. But if you buy your meat from a local farmer or butcher/Co-op that sells grassfed or pastured meats, go ahead and treat yourself to a nice New York steak! Quality makes a HUGE difference in whether a fat is good or bad, especially when it comes to animal fats. 



I must take issue with the Paleo diet being categorized as a "fad" diet. The Paleo diet does not have to be a low-carb diet, that is a common misconception due to the fact that the Paleo diet eliminates grains from the diet. And as for kidney strain...unless you already have kidney damage, the excess protein will not adversely effect your kidneys (http://robbwolf.com/2011/06/16/clearing-up-kidney-confusion-part-deux/). Lastly, on the Paleo diet, if you're an endurance athlete your performance will not be effected if you make some minor adjustments like what is described in The Paleo Diet for Athletes by Dr. Loren Cordain and Joe Friel. Eating excess amounts of nuts, protein or fats will not help. Just because you eliminate grains doesn't mean you have to eliminate fruit and starchy vegetables like sweet potatoes, carrots, and winter squash. Anyways, I'm getting off topic.

Study Review

Image Source: http://www.crossfiteureka.com

The following is my review of a review article published in the Journal of Applied Physiology in 2009 titled Aging , Exercise, and Muscle Protein Metabolism by Rene Koopman and Luc J. C. van Loon.

Introduction

The elderly population is steadily growing due to greater longevity. As this population continues to grow, even moreso with the aging of the "Baby Boomer" generation, a greater strain is put on the healthcare system as there is a greater need for hospitalization and institutionalization. Of the greatest factors in aging is the decrease in quality of life due to muscle mass loss or sacropenia. This review examined the effects of the interaction between nutrition, exercise and the adaptive response of skeletal muscle. 

Methods

This article reviewed 134 articles to examine the interactions between nutrition, exercise and the adaptive response of skeletal muscle in aging.

Results/Conclusion

This review article concluded that protein ingestion before, during or post- resistance type exercise in both the young and elderly significantly stimulated the net muscle protein growth. Also, prolonged resistance exercise was an effective intervention in the prevention and treatment of muscle mass loss in the elderly.

Commentary 

This was a well written article that highlights the importance of adequate protein intake and resistance exercise in the prevention of age-related muscle mass loss.
  

References

Koopman, R., van Loon, L.J.C. (2009). Aging, exercise, and muscle protein metabolism. J Appl Physiol. 106:20402048. doi: 10.1152/japplphysiol.91551.2008

NEWS: Guide to Building Muscle

Image Source: http://www.rippedout.com/imgs/Skinny%20Guy.jpg

Normally sources like Fox News and Men's Health I find laughable at best. However, this article wasn't too bad: Skinny Guy's Guide to Building Muscle. It gives some interesting tips and actually cites a few of it's sources. I wonder how they came up with the calculations for estimating caloric intake though, because they don't provide any citation or explanation.

Study Review

 

Image Source: http://www.healthkicker.com/768241156/the-rundown-on-shellfish/

The following is my review of a study published in the Journal of the American Dietetic Association in 2009 titled A Moderate Serving of High-Quality Protein Maximally Stimulates Skeletal Muscles Protein Synthesis in Young and Elderly Subjects by Drs. T. Brock Symons, Melinda Sheffield-Moore, Robert R. Wolfe, and Douglas Paddon-Jones.

Introduction

Sufficient dietary protein is important for the maintanence and function. The elderly are at an increased risk of protein malnutrition leading to sacropenia and decreased quality of life. This study sought to determine if a larger portion of protein could be beneficial.

Methods

This study randomly selected 17 young and 17 elderly subjects from volunteers that responded to an ad in the local paper. Each of the two groups was then randomly divided into either a 113g beef group and a 340g beef group. The study sought to determine whether a moderate or high protein serving elicited a greater muscle protein synthesis. The larger portion was thought to represent the exaggerated portion sizes available in most restaurants.

Results

This study determined that although the larger 340g serving increased protein synthesis by 50%, the moderate 113g serving  was equally effective with less calories.

Commentary 

I liked this study because it focused on real-world food, instead of protein supplements like previous studies have done. The findings make sense to me because your body can only process so much protein before it begins converting the excess to storage fat. Consuming more protein than the USDA recommendation can be beneficial, but excess amounts serve only to increase calorie intake and may inhibit fat loss.
  

References

Symons, T.B., Sheffield-Moore, M., Wolfe, R.R., Paddon-Jones, D. (2009). A Moderate Serving of High-Quality Protein Maximally Stimulates Skeletal Muscles Protein Synthesis in Young and Elderly Subjects. J Am Diet Assoc. 2009;109:1582-1586. doi: 10.1016/j.jada.2009.06.369

VIDEO: Vegan vs Omnivore

This video is extremely short, but I found what it said interesting and I may do a review of the study mentioned in a later post. It's only slightly protein related because the omnivores in the study consumed diary products. Long story short, the study showed that there was no difference in bone mineral density between the two groups.

RECIPE: Bone Broth

This recipe is technically not related to protein, except for the fact that the gelatin in the final product is a type of protein mixture (http://en.wikipedia.org/wiki/Gelatin#Composition_and_properties), but it is definitely related to bone health! 

If you have a crockpot this is one of the easiest recipes ever! It's a great source of calcium and other minerals, etc. It can be used to make homemade soups and stews OR just heat a cup on a chilly day and sip it! Yum!
The full recipe and instructions can be found at the following URL: http://balancedbites.com/2011/04/easy-recipe-mineral-rich-bone-broth.html

The following is an excerpt of the ingredients taken from the website linked above (please see website for full details)...

Mineral-Rich Bone Broth (Beef & Garlic)

Yield: Approximately 14 servings.

Ingredients

4 quarts of filtered water
1.5- 2 lbs of beef knuckle bones or marrow bones
the cloves from 1 whole head of fresh garlic, peeled & smashed
2 Tbsp apple cider vinegar
1Tsp unrefined sea salt

VIDEO: High Dietary Protein and Bone Health

High Protein, Liver, Kidney and Bone Health

This is another video that I found very interesting. It says a lot in a short amount of time! The study mentioned in the video is listed in the references below.
The man in the video briefly talks about two specific studies; the one I listed below and another from the Framingham Osteoporosis Study (which I will review in a later post). The main study mentioned was a year long study in which they took 2 groups, one high protein (30%) and one low protein (15%). The results showed that there were NO negative health outcomes to the liver, kidney or bone in the high protein group. He doesn't state what study/research it was, however, he states that it has been shown that a high protein diet is better than a high carbohydrate diet. High CHO diets have been linked to an increase in weight gain, diabetes, and heart disease.   

 

References

 Li Zhaoping, Treyzon Leo, Chen Steve, Yan Eric, Thames Gail, Carpenter Catherine L. (2010). Protein-enriched meal replacements do not adversely affect liver, kidney or bone density: an outpatient randomized controlled trial. Nutrition Journal.(9)72. doi:  10.1186/1475-2891-9-72

Study Review

image source: http://www.webmd.com/osteoporosis/ss/slideshow-osteoporosis-overview

The following is my review of a study published in Osteoporosis International in 2011 titled Does dietary protein reduce hip fracture risk in elders? The Framingham osteoporosis study by D. Misra, S. D. Berry, K. E. Broe, R. R. McLean, L. A. Cupples, K. L. Tucker, D. P. Kiel & M. T. Hannan.

Introduction

This article was part of the Framingham Osteoporosis Study. The Framingham Osteoporosis Study is a large, population-based study of elderly men and women. There have been numerous studies previous conducted on the association between dietary protein and bone mineral density. However, the results have been unclear or conflicting. This study examined the the relationship between dietary protein intake and the incidence of hip fracture in elderly men and women.

Methods

The Framingham Study started in 1948 with the enrollment of two thirds of the households in Framingham, MA between the ages of 28-62. The purpose was to study the risks factors of heart disease over 60 years with biennial examinations. The current study obtained it's test subjects from the 1988-1989 baseline exam attendees that completed the Food Frequency Questionnaire (126 questions). They excluded participants with a previous history of hip fracture. This yielded a sample of 946 study subjects. They obtained protein intakes, and other baseline information (smoking, physical activity, calcium and vit D intakes, etc from the FFQ. Femoral neck BMD was obtained by Lunar dual photon absorptiometry.

Results

Over an 11.6 year follow up of the 946 subjects, 100 suffered hip fractures (80 females, 20 males). Increased protein intake showed a mild protective effect, however it was not statistically significant.

Commentary 

I'm not sure what to make of this study. I'm a little skeptical of studies based on questionnaires due to the inherent errors from subjects not being 100% truthful. I was a little confused by the 1000 year incident rate information. Also, the fact that all the subjects were taken from the same geographical location limits it's ability to represent a larger, worldwide population. 
  

References

Misra D., Berry S. D., Broe K. E., McLean R. R., Cupples L. A., Tucker K. L., Kiel D. P., & Hannan M. T. (2011). Does dietary protein reduce hip fracture risk in elders? The Framingham osteoporosis study. Osteoporos Int . 22:345–349. DOI 10.1007/s00198-010-1179-4

NEWS: Healthy Muscle Mass and Bones

image source: sacbee.com

The following news article is from the Science Daily website "Healthy muscle mass linked to healthy bones, but there are gender differences" (Mayo Clinic 2012). I attempted to track down the original article, but was only able to obtain the abstract and not the full article.
One thing of particular note that I found interesting was;

The study found that muscle mass is associated with bone strength at particular places in the body. In women, muscle mass was strongly connected to cortical health at load-bearing locations such as the hip, lumbar spine and tibia. Researchers also found that muscle mass was associated with the microarchitecture of trabecular bone in women's forearms, a non-load-bearing site, at higher risk of fracture following menopause. The higher the level of the circulating protein, IGFBP-2, the lower relative muscle mass overall, they discovered.

"We found IGFBP-2, which has already been linked to osteoporotic fractures in men, is a negative biomarker of muscle mass in both sexes," Dr. LeBrasseur says. "This finding could potentially be used to determine people who are at a particular risk for falls and associated fractures."(Mayo Clinic 2012)

References

Mayo Clinic (2012, June 20). Healthy muscle mass linked to healthy bones, but there are gender differences. ScienceDaily. Retrieved October 5, 2012, from http://www.sciencedaily.com­ /releases/2012/06/120620133349.htm#.UHYmaLH9Fho.blogger  

LeBrasseur Nathan K., Achenbach Sara J., Melton L. Joseph, Amin Shreyasee, Khosla Sundeep. (2012). Skeletal muscle mass is associated with bone geometry and microstructure and serum IGFBP-2 levels in adult women and men. Journal of Bone and Mineral Research. DOI: 10.1002/jbmr.1666

VIDEO: Protein and Bone Health

Osteoporosis and Protein Mediated Effects on Bone Health

I thought this video was pretty cool and worth the 3 minutes! However, I would advise setting it to full screen before viewing. The video briefly describes (to catchy music- "Jailhouse Rock") osteoporosis and then describes the benefits of dietary protein on bone health.

Study Review

Image from: http://www.webmd.com/diet/ss/slideshow-high-protein-diet

The following is my review of a study published in the June 2002 publication of Obesity Research titled Effect of Protein Intake on Bone Mineralization during Weight Loss: A 6-month Trial by Annebeth R. Skov, Nikolaj Haulrik, Søren Toubro, Christian Mølgaard, and Arne Astrup. According to Wiley Online Library this article was first published online on September 6, 2012.

Introduction

The purpose of this study was to analyze the long-term effects of dietary protein on bone mineralization. Osteoporotic fractures are an increasing problem with serious implications in health. Low protein intake in the elderly is a problem that can lead to an increase in low bone quality. With the prevalence of obesity increasing, despite the fact that a larger body mass tends to increase bone mineralization, weight loss to prevent the ill effects of comorbidities associated with obesity is generally the desired outcome. The often advised dietary recommendations are for a low fat, high complex carbohydrate diet. However, due to the longer satiation effects of protein, a low fat, high protein diet could possibly reduce excess calorie consumption due to frequent bouts of hunger on a lower protein diet. Nonetheless, it has been claimed that protein from animal sources reduces bone mineral content, in addition to the bone mineral losses seen in weight loss. The authors therefore found that it was relevant to study the influences of reduced-fat diets with high and low protein content on bone mineralization in overweight and obese subjects.

Methods

The study involved sixty-five overweight or obese individuals in a 6-month randomized, placebo-controlled dietary-intervention. It compared two controlled diets with isocaloric fat content (30%), one with high protein (25%) and one with low protein content (12%).

Results

The study found that there was no significant difference in BMC loss between the high protein or the low protein groups. However, they noted a more positive correlation between body fat loss and BMC loss than with body weight loss. At the end of 6 months, after adjusting for the differences in fat loss, there was a greater loss of BMC in the low protein group compared of the high protein group. The study found that independent of weight loss, there was less BMC loss with a high protein diet.

Commentary

Overall I agree with the findings of this study. The issues I have are with the diets. In Table 2 the carbohydrate content increased in both diet from baseline to 6 months. Also, the calcium and vitamin D intake for the low protein group decreased while in the high protein group they increased. I am unsure if this is due to the change in macro-nutrients (increased or decreased protein from baseline). That alone could have greatly contributed to the higher rate of BMC loss in the low protein group. It would be beneficial in a future study if not only the fat content were kept the same between groups, but all other micro- and macro-nutrient levels be kept at about the same level as baseline, if possible.

Skov, A. R., Haulrik, N., Toubro, S., Mølgaard, C., &Astrup, A. (2002, June). Effect of Protein Intake on Bone Mineralization duringWeight Loss: A 6-Month Trial. Obesity Research, 10(6), 432-438.doi:10.1038/oby.2002.60

Protein Intake and Bone Health

Image from robbwolf.com

This week I went about researching protein intake and bone health. The general argument is that too much dietary protein causes your blood/cells to become acidic and to remedy that your body leaches calcium from your bones. This is a common argument that those against the popular Paleo Diet use to discredit the validity of the dietary lifestyle (e.g. http://www.drmcdougall.com/misc/2012nl/jun/paleo2.htm). 
In my search I came across one of my favorite sites http://www.robbwolf.com. Robb's book The Paleo Solution is the first one I read about the Paleo lifestyle. He's also kind of a local guy to me (I grew up less than an hour north of where he lived in Chico, CA. He now lives in Reno, NV). My quick Google search for "protein intake and bone health" lead me to this entry in his blog: http://robbwolf.com/2009/03/19/paleo-vs-osteoporosis/. 
The question that the entry was based upon was asking about the association between osteoporosis and gluten (a plant [wheat] protein!), but in his answer to that question Robb touches on the debate about protein intake and bone health. Robb even quotes Loren Cordain's (author of The Paleo Diet) arguments in favor of protein intake supporting bone health (http://thepaleodiet.com/nutritional-tools/acid-base-balance/).
I like Robb Wolf's writing style; he worked for a number of years as a research biochemist so he understands the literature. However, he writes in such a way that he takes some of the driest reading ever and makes it not only easy to understand but entertaining as well!

(Note: If you were curious about the title of my blog "Caveman Candy"...it should be obvious at this point that it is in reference to the Paleo Diet. Besides, I thought it was a catchy name! ;] )

VIDEO: Is Protein Bad to the Bone?

This short little video says a lot in 33 seconds! The review article mentioned can be found here: "Dietary protein and bone health: a systematic review and meta-analysis (http://ajcn.nutrition.org/content/90/6/1674.long)

Protein: More than just a juicy steak!

       Protein. What is it? Why do we need it? Do I have to eat steak all the time?!

       Like water, protein is a part of everything in our bodies. Everything from cells, tissues, organs and even hormones and DNA! Proteins are composed of chains of amino acids. There are 20 amino acids that combine to make a protein. Most proteins our bodies can manufacture; however, there are a few "essential" amino acids that our bodies cannot produce and must be provided through our diet. When considering dietary sources of protein, there are two types "compete" and "incomplete" proteins. Complete proteins contain all the essential amino acids our bodies require, whereas incomplete proteins are lacking one or more of the essential amino acids. (Centers for Disease Control and Prevention, 2011)

       Dietary sources of "complete proteins" include meat (beef, lamb, pork, game, etc), poultry, fish and other seafood, eggs, and dairy products. Incomplete sources of dietary protein include grains, legumes, some vegetables and fruits (although in very small amounts). Common combinations of incomplete proteins to make complete proteins include rice and beans or corn and beans (i.e. Spanish rice and refried beans or chili and cornbread). Soy and quinoa are the only plant-based proteins that are considered a complete protein (Complete protein, n.d.). For this reason soy is a staple of many vegetarian and vegan diets.  

       Protein has many functions throughout the body. Our muscles and organs are protein, the collagen in our skin and bones is a type of protein, even our DNA is a protein. Proteins can even be bad, like prions and the proteins of cancer cells. In the context of bone and muscle development, protein is an important nutrient for the maintenance and repair of muscle and bone. Without adequate protein in the diet lean muscle mass is sacrificed to maintain more vital functions within the body and can contribute to weakened bones (Bonjour, 2005; Houston, et al., 2008).

References

Bonjour, J.-P. (2005). Dietary Protein: An Essential Nutrient For Bone Health. Journal of the American College of Nutrition, 24(6), 526S-536S.

Centers for Disease Control and Prevention. (2011, October 31). Nutrition for Everyone: Basics: Protein. Retrieved from http://www.cdc.gov/nutrition/everyone/basics/protein.html

Complete protein. (n.d.). Retrieved 9 12, 2012, from Wikipedia: http://en.wikipedia.org/wiki/Complete_protein

Houston, D. K., Nicklas, B. J., Ding, J., Harris, T. B., Tylavsky, F. A., Newman, A. B., . . . Kritchevsky, S. B. (2008). Dietary protein intake is associated with lean mass change in older, community-dwelling adults: the Health, Aging, and Body Composition (Health ABC) Study. American Journal of Clinical Nutrition, 87, 150-155.

Introducing.....Me!

Hi! I'm Megan and a senior at Humboldt State University. My major is Kinesiology with an emphasis in Exercise Science/Health Promotion. If you'd known me when I was younger, you might be amazed that I am majoring in Exercise Science. Sure, I played sports for many years from 4th grade through my senior year of high school, but I absolutely hated PE with a passion. I always felt like it emphasized all the parts of physical activity that I was the worst at. During my 8th grade year our PE class got some weightlifting equipment and I found something I was really good at; lifting heavy things! But it wasn't until 2009 when I decided to take a "Fitness & Nutrition" course that I realized that I really enjoyed exercising. By then I had been working as a Nurse Aide with elderly patients on hospice care or recovering from knee and hip surgeries. I had seen enough that I realized I wanted to help people improve their health and fitness before it was too late and they ended up like the patients I was caring for.

So, why protein? First, I'm an unabashed carnivore. I tried the whole vegetarian thing at one time because I thought it would be healthier than the standard junk I was eating at the time, but I quickly found that things (nutrients) were missing and that I'm allergic to soy! Besides, nothing beats a perfectly cooked steak. Yes, I realize there is protein in more than just meat (i.e. soy, corn, beans, various other veggies too numerous to count.) However, protein from muscle/meat is the only source of complete protein (the only exception being soy); most plant-based proteins must be combined to create a complete protein and even then, they are still lacking in vital nutrients like Vitamin B12. Second, protein is so versatile a nutrient it is absolutely amazing! Many components of bone, muscle, hormones and DNA are made from protein or are a type of protein.