Nutrition

 

Nutritional based articles straight from cutandjacked.com's specialist writers 

Posted 22 July 2021 by

Why Is Protein


Important In Your Diet?

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Nutrients are substances that provide nourishment for living organisms. Specifically, people require macronutrients (carbs, protein and fat), micronutrients (vitamins and minerals) and water to live.

In order to maintain a healthy diet it is important to get enough amounts of each kind of nutritious food. The amounts can vary depending on weight but in general you will want to be getting between 55g-110g per day. This number varies because protein needs vary for children or overweight adults whereas proper fats for someone with heart issues would need a higher quantity than someone with an active lifestyle who doesn't eat red meat and such. 

It's important to consume protein from different sources like meat, fish, eggs, beans and legumes so that you're getting a variety of amino acids for optimal health. Also, you can always take protein bars, maybe some like kirkland protein bars or protein shakes that are also an excellent way to get your daily dose of protein without having to eat large portions or rely on animal products which may not be appropriate for everyone's dietary needs.

This blog will cover the main reasons why protein is important for your diet!

 

#1 Muscles growth 

We all know that protein is an important part of a healthy diet, but why? Protein provides our bodies with the building blocks to grow and repair cells, including muscles. Without enough protein in your diet, you will experience muscle loss and decreased metabolism. It's important to include high-quality sources of protein into your daily routine as well as incorporate some strength training exercises for best results! 

The cells in muscles are 100 times smaller than blood cells, so it’s easy for them to be depleted of nutrients even though they have twice as many capillaries, or blood vessels. In order to support the buildup of muscle sets in this area, it takes a lot more protein than someone might think (approximately 1g per kilogram).

 

#2 Cell structure repair 

Protein is an important building block for cells, and it's a major contributing factor to their growth and repair. Proteins are made from amino acids, which in turn come from the food that you eat. 

When proteins are abundant in the body, they maintain growth in tissues, increase production of RNA and DNA for cell reproduction, promote homeostasis and provide a number of other benefits that help to regulate human functions.

Without adequate dietary protein, it would be much harder for a cell to repair itself after injury or have a strong immunity against foreign invaders. This is why you need to make sure you have enough protein so your body can heal from injuries- so that means adhering to a balanced diet with proper amounts of animal products, plant sources such as whole grains and legumes, nuts, seeds etc.

 

#3 Immunity (nutrients into energy)

Our bodies actually produce over 20,000 different types of protein in order to provide protection all the time. So what we eat is important when it comes to immunity! Protein helps produce white blood cells that will protect your body, also help you combat pneumonia and infection. 

One important cause of the aging process is decreased function of immune cells, which leads to lowered immunity and higher incidences of chronic illnesses. A diet rich in protein can increase the production of immune cells called macrophages.

Additionally, many people believe that eating plenty of meat during a pandemic provides greater protection against contracting the virus, this could be because animal proteins are rich in vitamin C which they use as an antibiotic against bacteria and viruses.

 

Why is protein important in a keto diet?

Protein is important in the keto diet because your muscles need protein to stay strong and repair themselves after exercise.

When people are restricting carbohydrates, there's a decrease in insulin production which means an increase in glucagon. This is beneficial for some aspects of the diet because glucagon helps burn fats but it's also responsible for releasing protein from muscles so that they can be used as energy sources, potentially leading to muscle loss and decreased strength. Fortunately, consuming higher amounts of protein can contribute to better long-term results on a keto diet by reducing the rate at which lean mass is lost while fat stores are being burned.

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So let's conclude, protein is important because it's the major building block of our muscles, hair, nails—pretty much of our tissues. As we age, we start losing protein in our body through diet or injury and if not replaced by eating more protein-rich foods like meat, cheese, dried beans or nuts then things like the hair on your head can thin because you haven't made that new protein to make more cells that make up your hair follicles, for example. 

 Also it helps rebuild your cells and furthermore your immune system will be rocking. So go on and buy those protein bars if you want a fast and simple solution for this “problem”!

 

Posted 21 July 2021 by

Oils To Cook with for Your Health


Benefit Including CBD Oil

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We all use oils and fats in our cooking, some are good for you and others are not. If you didn’t know by now, besides the obvious choices for using Olive Oil or Sunflower Oils in cooking, you can also use CBD Oil when creating some of your recipes. We look at the various oils one can use in the kitchen when whipping up an array of recipes, including the CBD option.

Olive Oil

Extra virgin olive oil has been around for centuries and used not only for consumption but also as an addition to beauty routines in many countries and amongst many famous names even in the modern ear such as actresses like Kylie Jenner and Emma Stone, Click here to see what they are saying about it. It is a versatile and healthy fat and has numerous health benefits including adding antioxidants and cancer prevention benefits.

 In the culinary context, it has a low smoke point, which means if heated too hot, it may start to release damaging toxins, so should be warmed up as opposed to heated too hot if you want to reap the benefits of it. However, it is one of the safest oils to use in cooking. It has both phenolic compounds as well as monounsaturated fatty acids which are both good for your heart health as well as in keeping cholesterol levels at the optimal levels.

 

Coconut Oil

This naturally derived oil from the coconut tree comes in two types, namely the unrefined or virgin ones and the refined ones. The refined option can be used in roasting and sautéing and tastes of coconut but does not have an overpowering taste.

According to research analysis and various studies done on this cooking fat, it has been seen to have a unique composition and is different from other cooking oils and fats. It is rich in Lauric Acid and shows that regular intake of this white liquid helps with blood circulation and minimizes the risk of heart diseases. It has been seen to increase the good cholesterol levels in the body as opposed to something such as butter, for instance: Check this out 

It has also been evidence of weight loss in some studies, and women who were put on studies showed a significant difference in overall obesity rates and belly fat, this may be due to its appetite suppressing abilities.

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CBD Oil

When CBD first came out, not many people knew that it can also be used in the kitchen to enhance your culinary abilities and the taste of food. This chemical component, that is found in the cannabis plant has benefits on an array of health conditions and emotional aspects such as mood-enhancing advantages and can help reduce anxiety and stress as well as help relieve symptoms of pain and inflammation, furthermore, it has been researched in studies related to cancer prevention.

When adding it to recipes there are a few aspects to consider.

  • Always use CBD oil that is of the highest quality, like the one from Cheef, and from a reputable brand to make sure you harness all the benefits. This also includes buying one that has a THC level of less than 0.3%.
  • When storing it, always make sure it is kept in a cool dry place such as a kitchen cupboard, as any alternate temperatures such as warmth may change the molecular structure.
  • To enhance its beneficial properties, use another oil with it, such as butter or canola oils.
  • If you haven't used it before, it is advisable to start with a small amount and then increase it over the next few weeks. This will help your body to adapt to the new substance in your and your families’ bodies.
  • Heating it directly, like adding it to a pot on a stove, is not the best way to use it. Instead add it to dishes such as salads, pancake batter, stews and soups after you have finished cooking them, as a top-up and flavour enhancer. If you heat it, it decreases its effectiveness.

You can use it for both food and drinks such as adding a few drops to tea, and smoothies or juices. Why not try your hand at a latte and add a few drops of it into this in the mornings to give you a pick me up and increase focus for the rest of the day?

 

Avocado Oil

Known as a ‘heart-healthy’ option by many nutritionists, this is one fruit that is packed full of health benefits. We add it to our salads, mush it on top of our toast and even eat it directly with some lemon and salt. So why not add it to our cooking?

Avocado oil is not being sold in stores in a liquid form and can be used in almost all dishes. It has healthy monounsaturated fats such as oleic acid and helps enhance other flavours when added together although it is always best to use the refined version, which does not have any additives and is mostly purely extracted.

Not only does it enhance the taste of different foods but also help you to absorb the vitamins of other items on your plate.

We hope the above guide to cooking with certain healthy oils helps add some adventure to your kitchen routine the next time you decide to make dinner for your friends and family.

Posted 24 February 2021 by

Recipe: Keto


Okra Curry

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Okra is a vegetable that is rich in nutrients and may lower blood sugar and heart disease risk. It also has anti-cancer properties. It is best to add to your diet because it's not only healthy but delicious as well.

Servings: 1

Ingredients:

  • 200g Okra, cut into 1" pieces
  • 1 Tbsp Vegetable Oil
  • 1/2 Red Onion, thinly sliced
  • 1 tsp Ginger-Garlic Paste
  • 1 tsp Tomato Paste
  • 2 tsp Curry Powder
  • 1/2 cup Water
  • Salt, to taste
     

Procedure:

  • 1) Heat oil in a pan.
  • 2) Add red onions, ginger-garlic paste, and tomato paste. Sautee until aromatic.
  • 3) Add curry powder and roast briefly.
  • 4) Add water and okra.
  • 5) Simmer for 7 minutes.
     

Nutritional Information:

  • Energy - 169 kcal
  • Protein - 3g (4%)
  • Fat - 14g (74%)
  • Carbohydrates - 10g (23%)
  • Fiber - 4.7g

If you want to lose weight, eat healthy and feel great, CLICK HERE for a custom keto plan.

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Posted 23 February 2021 by

Recipe: Maple and Walnut


Hemp Heart Porridge

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A hearty porridge meal that is packed with essential vitamins and nutrients. All of the ingredients are healthy and keto-friendly. Serve this in the morning and you will have the energy you need throughout the day.

Servings: 1

Ingredients:

  • 1/4 cup Hemp Hearts
  • 2 Tbsp Coconut Flour
  • 1 Tbsp Flax seeds
  • 1/2 cup Almond Milk
  • 1 Tbsp chopped Walnuts
  • 1 Tbsp sugar-free Maple Syrup
     

Procedure:

  • 1) Stir together hemp hearts, coconut flour, flax seeds, and almond milk in a heat-proof bowl. Set in the microwave for 60-90 seconds.
  • 2) Top with sugar-free maple syrup and chopped walnuts.

 

 Nutritional Information:

  • Energy - 184 kcal
  • Protein - 7g (13%)
  • Fat - 15g (70%)
  • Carbohydrates - 8g (17%)
  • Fiber - 4g

If you want to lose weight, eat healthy and feel great, CLICK HERE for a free keto recipe book and a custom keto plan.

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Posted 18 February 2021 by

Recipe: Keto BBQ


Chicken Kabobs

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Servings: 1

Ingredients:

  • 150g Chicken Thigh fillet, cut into 2" pieces
  • 2 Tbsp Brown Erythritol
  • 1/4 tsp Smoked Paprika
  • 1/4 tsp Cumin powder
  • 1/8 tsp black Pepper
  • 1/8 tsp Chili powder
  • 1/4 tsp Salt
     

Procedure:

  • 1) Whisk together erythritol, paprika, cumin, pepper, chili powder, and salt in a bowl.
  • 2) Toss in chicken pieces and marinate for at least 4 hours.
  • 3) Thread chicken onto skewers and grill for 4-5 minutes per side.
     

Nutritional Information:

  • Energy - 337 kcal
  • Protein - 25g (32%)
  • Fat - 25g (67%)
  • Carbohydrates - 1.3g (1%)
  • Fiber - 0.5g

If you want to lose weight, eat healthily, feel great plus get a free keto recipe book and a custom keto plan CLICK HERE

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Posted 25 February 2021 by

Recipe: Keto Grilled Pork Belly


With Ssamjang Dipping Sauce

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Servings: 1

Ingredients:

  • 100g Pork Belly, cut into 1" steaks
  • Fresh Lettuce for serving
     

For the dipping sauce:

  • 1 Tbsp Doenjang (fermented miso paste)
  • 2 tsp Chili-Garlic Paste
  • 1 tsp Sesame Oil
  • 1/2 tsp Erythritol
  • 1 tsp Sesame Seeds
  • 1/2 Tbsp chopped scallions
     

Procedure:

1) Mix together all ingredients for the dipping sauce.
2) Grill pork belly for 7-10 minutes per side.
3) Serve pork with fresh lettuce and dipping sauce on the side.
 

Nutritional Information:

Energy - 300 kcal
Protein - 23g (31%)
Fat - 20g (58%)
Carbohydrates - 8g (10%)
Fiber - 3.2g

If you want to lose weight, eat healthy and feel great, CLICK HERE for a custom keto plan.

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Posted 12 February 2021 by

Recipe: No-bake Keto


Chocolate Walnut Cookie

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With only a few ingredients, you can make this delectable dessert in just 10 minutes. Although the waiting time while chilling the cookies takes an hour, the taste is definitely worth the wait. You can never go wrong in making a chocolate walnut cookie.

Servings: 4

Ingredients:

  • 1/4 cup Walnuts
  • 1/4 cup Desiccated Coconut
  • 1 Tbsp Cocoa Powder
  • 2 Tbsp Almond Butter
  • 2 Tbsp Butter
  • 1 tsp Erythritol
     

Procedure:

  • 1) In a food processor, combine all the ingredients.
  • 2) Process until well combined.
  • 3) Shape the mixture into balls.
  • 4) Flatten the balls using your hands in a tray. Refrigerate for 30 minutes to 1 hour. Serve.
  •  

Nutritional Information:

  • Energy - 214.3 kcal
  • Protein - 4.3g
  • Fat - 19.5g
  • Carbohydrates - 5.4g

If you want to lose weight, eat healthy and feel great, click HERE for a free keto recipe book and a custom keto plan.

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Posted 20 February 2021 by

Recipe: Super


Green Keto Soup

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Servings: 1

Ingredients:

  • 1 Tbsp Olive Oil
  • 1 cup Cauliflower florets
  • 1/4 Onions, diced
  • 2 Garlic cloves, chopped
  • 2 cups Spinach
  • 1/4 cup Water
  • 1/4 cup Coconut Milk
  • Salt and pepper

Procedure:

  • 1) Heat olive oil in a non-stick pan.
  • 2) Add the cauliflower and cook until tender.
  • 3) Add the onions and garlic, saute until translucent and fragrant.
  • 4) Add the spinach.
  • 5) Add water and coconut milk.
  • 6) Bring to simmer and season with salt and pepper.
  • 7) Allow the soup to cool and pour in a food processor.
  • 8) Process until smooth. Serve.
     

Nutritional Information:

  • Energy - 328.9 kcal
  • Protein - 5.7g
  • Fat - 27.7g
  • Carbohydrates - 14.2g

If you want to lose weight, eat healthy and feel great, CLICK HERE for a custom keto plan.

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Posted 26 February 2021 by

Recipe: Easy Keto


Cauliflower Rice

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Servings: 1

Ingredients:

  • 2 Tbsp Olive Oil
  • 1 cup Mushrooms, sliced
  • 1 Garlic Clove, chopped
  • 1/2 Onions, diced
  • 1/4 Red Pepper, sliced
  • 1/4 Green Pepper, sliced
  • 1/2 small Cauliflower, in florets
  • 1 tsp Coconut Aminos
  • 1 Tbsp Green Onion, chopped
  • Salt and pepper
     

Procedure:

  • 1) Process the cauliflower florets into rice using a food processor.
  • 2) Heat a non-stick pan and add olive oil.
  • 3) Add mushrooms and saute until brown.
  • 4) Add garlic and saute until fragrant.
  • 5) Add the onions and cook until translucent.
  • 6) Add peppers and cook until bright in color.
  • 7) Add the cauliflower rice and mix until thoroughly combined.
  • 8) Drizzle with coconut aminos.
  • 9) Top it with green onions.
  • 10) Lastly, season it with salt and pepper. Serve.

Nutritional Information:

  • Energy - 388.9 kcal
  • Protein - 7g
  • Fat - 30.9g
  • Carbohydrates - 20.7g

If you want to lose weight, eat healthy and feel great, CLICK HERE for a custom keto plan.

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Posted 28 February 2021 by

Recipe: Keto Curried


Tofu with Spinach

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Servings: 1

Ingredients:

  • 1 Tbsp Olive Oil
  • 100g Tofu in cubes
  • 1/4 cup Tomatoes, sliced
  • 1/4 cup Coconut Milk
  • 1/2 Tbsp yellow Curry Paste
  • 1/4 cup Water
  • Salt and Pepper
  • 1 cup Spinach
     

Procedure:

  • 1) Heat olive oil in a non-stick pan
  • 2) Add the tofu cubes and garlic. Cook until light brown in color.
  • 3) Add the tomatoes.
  • 4) Pour the coconut milk over the pan
  • 5) Add yellow curry paste and water. Mix the mixture.
  • 6) Season with salt and pepper.
  • 7) Add the spinach and cook until wilted.
  • 8) Bring to simmer and serve. .
     

Nutritional Information:

  • Energy - 575.9 kcal
  • Protein - 21.4g
  • Fat - 47.5g
  • Carbohydrates - 15.7g

If you want to lose weight, eat healthy and feel great, CLICK HERE for a custom keto plan.

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