Shaklee Independent Distributor

© 2017 by Lisa Burbach Proudly created with

6719 River HIlls Dr. Greensboro, NC 27410

Jan 18, 2018

How Do You Get Your Protein?




“Most people think lean physiques are built on protein powders and shakes. Truth is the leanest people eat mostly REAL food.” – Jill Coleman


Protein, a macronutrient that every cell of your body needs, is an essential part of a h


ealthy diet. There are both animal and plant sources of protein, each providing different types of protein – complete or incomplete.


A complete protein contains all nine of the essential amino acids that your body needs. Animal sources like lean meat and poultry are sources of complete protein.


An incomplete protein is missing one or more of the essential amino acids that your body needs. Plant sources like grains and legumes contain significant amounts of protein, but need to be combined with other incomplete proteins in order to provide all nine essential amino acids.


Combining incomplete proteins together, or eating a combination of complete and incomplete proteins, is a way to ensure you are getting all the essential amino acids your body needs. Here are complementary proteins that make complete proteins:


  • Whole Grains + Legumes

  • whole wheat bread with peanut butter

  • brown rice and beans

  • Whole Grains + Dairy

  • granola and yogurt

  • whole wheat pasta and cheese

  • Vegetables + Dairy

  • broccoli and cheese

  • veggie lasagna with cheese


Protein intake should be measured on a daily basis, not necessarily on a per-meal basis. Growing kids need about 1 gram of protein per pound of body weight and adults need about ½ a gram of protein per pound of body weight. This isn’t difficult, as protein is found in many foods and can add up quickly!


If you’re a vegetarian, don’t worry! There are an abundance of plant-based protein sources including vegetables like tomatoes, spinach, broccoli and kale and legumes and beans like soybeans, kidney beans, tofu and lentils.


If you’re ready to explore a variety of plant and animal based protein options, but need help getting started, contact me to schedule a pantry makeover – the first step to a healthier you. Want to learn more about the health benefits of protein?



Quick Tips:


  • Over Cooking: This can lead to dry food and, if you’re grilling fish, over grilling can create a stronger fishy flavor. To prevent dryness, turn your grill on high and quickly sear both sides of your meat to lock in the juices. Then, reduce the heat and finish cooking.

  • Charbroiling Your Food: Charbroil on meat contains harmful, cancer-causing carcinogens. Watch out!

  • Cross Contamination: Raw meat coming into contact with other food, plates or utensils can be dangerous. Separate your grilling items in one cooler and your other food in another cooler to avoid cross contamination and food borne illnesses.

  • High Fructose Corn Syrup: This is found in many dressing, BBQ sauces, and drinks and can even be found in bread! Read the labels of your grilling ingredients and condiments to make sure you avoid HFCS whenever possible.

New Posts
  • In an era dominated by social media, it's increasingly difficult to distinguish between actual science-backed claims about what we eat and drink and those that have become popular only because they were posted by a celebrity or influencer, then liked and shared by thousands of other people. In many cases, these food myths gain even more traction when a reputable news source features them. These segments are often taken completely out of context once they get posted in social media. Take for example a report in Fox News headlined " Glass of Red Wine Equivalent to Hour of Gym Time ." While their guests, Doctors Marc Siegel and David Samadi, discussed how the benefits of exercising far outweigh those of the resveratrol found in red wine, only a paraphrased version of the headline made it to the social media platforms, a majority of which didn't even have a link to the news report or the study behind it. Let's try to help separate fact from fiction by debunking some of the more widespread misconceptions associated with the food we eat. Some Common Food Myths: Myth: You should avoid eggs because they are high in cholesterol. Truth: Research has shown that eggs have a very small impact on blood cholesterol levels. In fact, eggs are an inexpensive source of many nutrients, including protein, zinc and iron, eye health carotenoids lutein and zeaxanthin, vitamin D, and the brain-boosting chemical choline. Myth: Carbohydrates make you fat. Truth: Any type of food can cause you to gain weight if you overeat—that is, consume more than your body can burn. What you need to bear in mind is that not all carbohydrates are the same. While consuming sugary and refined-carbohydrate-rich foods like white bread, pasta, and pastries may lead to weight gain, healthy sources like whole grains, beans, fruits, and vegetables typically won't. Myth: High fructose corn syrup is worse than regular sugar (sucrose). Truth: Regular sugar, honey, juice concentrates (used as natural sweeteners), and high fructose corn syrup have very similar chemical compositions. If you consumed the same amount of any of these types of sugar, the truth is that the health consequences would likely be the same. Myth: Sugar causes diabetes. Truth: Type 1 diabetes develops when cells in the pancreas that make insulin are destroyed. This happens when something goes wrong with the body's immune system and has nothing to do with how much sugar you consume. Type 2 diabetes, on the other hand, is characterized by resistance to the action of insulin and is caused by excess fat stores. With either type of diabetes (or with gestational diabetes), however, moderating sugar intake helps the body regulate blood sugar levels and avoid medical complications. Myth: Sugar causes heart disease. Truth: Only sugar from unhealthy sources like sugar-sweetened beverages and junk foods have been linked to obesity and inflammation, which increase the risk of heart disease. Those that come from fruits (especially when consumed as whole fruits) and other low glycemic index (GI) foods are an important part of a healthy diet. Myth: Saturated fats are not bad for you. Truth: The science is in. Research studies by the American Heart Association showed that replacing saturated fats from animal products with polyunsaturated fats from vegetable oils decreased the risk of heart disease by 29%. Myth: Anything that comes from genetically modified organisms (GMOs) is bad for you. Truth: While there may be potential risks to consuming genetically modified (GM) crops because they have foreign DNA and proteins, some food ingredients like sugars and oils don't contain this foreign matter. These ingredients are biologically indistinguishable from the non-GMO version. There might still be environmental issues, but it is not a human safety concern Dr. Bruce Daggy says: "Often a statement with a grain of truth gets taken to the extreme. 'Too much added sugar is bad for you' becomes 'Avoid all carbs'. A plant-based diet rich in whole grains, legumes, fruits, vegetables, nuts and seeds, and limited in processed foods high in sugar, saturated fat, and sodium, is a good starting point. I also favor organic foods, as they are less likely to have high or even detectible levels of pesticides, and the growing practices are more likely to be sustainable. If you are in a position to grow some of your own food, that can be satisfying, educational for the whole family, and very tasty!" You have probably encountered and will continue to encounter numerous other sweeping statements and ludicrous claims about what we eat and drink. Just make sure to find and read the studies behind them first to determine whether or not they are reliable. Over time, you may come to recognize which sources you can trust. Thanks for reading, Sources: Eggs: Are they good or bad for my cholesterol? The Truth About Carbs Myth: Sugar Causes Diabetes Slaying The Food Myths Article from Your Wellness Project 2019
  • Here are a few reasons why you may want to use a calorie counting app, or not. What are your fav calorie counting apps and why? Share in the comments.
  • Week of April 22nd Portobello Mushroom Burger #meatlessmonday - Time: 30 minutes Serves: 1 can easily be multiplied Ease: Simple We were surprised at how much flavor this meal has. The Balsamic vinegar makes the dish and adds tons of flavor. While the recipe calls for yellow mustard feel free to play with the condiments. Leftover Turkey Pot Pie - The Pioneer Woman Time: 1 hour Ease: Simple to moderate (depends on whether you use a store bought crust or make it yourself) Review:  We had leftover turkey from Easter Dinner (and ham) so i decided to make a pot pie with it. My husband liked this so much that he said we should do it every year.  This recipe was easy to follow and simple to make (and yes I used a store bought, roll out crust.  But  hey,  she said she wouldn't judge).  One Pan Pasta - Martha Stewart Time: 35 Minutes Serves: 4 Ease: Simple Review: It doesn't get any easier than this! You really throw it all together and voila, a yummy pasta dish. This dish also has a lot of room to play with additions like grilled chicken or kielbasa if you wanted to move beyond the one pan. We usually plan 5 meals and figure we will eat leftovers, scrounge, or go out the other nights. This week we ate out Monday night at the hot bar at Earth Fare Grocery and it was yummy. We also have date night planned for Friday and plan to eat out making our menu planned out with 3 meals this week. Let us know how your meals turned out. Post in the comments or to Instagram, Twitter, or Facebook and use #yieldingaction Enjoy!