Pneumonia can be caused by bacteria, a virus or fungi and leads to an infection in either one or both of the lungs. In the United States, Approximately three million people will develop pneumonia each year, with about a half million having to be admitted to a hospital for treatment. Five percent of those who contract pneumonia die from it, making the illness the sixth principal cause of death in the United States (Source: Schiffman). In this article, we look at how nutrition, protein and a well-balanced diet can help in preventing pneumonia infections.

Pneumonia may at first look like a cold which may seem to get progressively worse with symptoms that can include high fever (it may rise as high as 104 degrees). Additional symptoms include shaking chills and a productive cough (sputum is produced with each cough and may be discolored or occasionally streaked with blood). Pain in the chest may develop if the outer area of the lungs (called the pleura) is affected; this pain may be sharp and will be worse during deep breaths, however, the pain is not always present. In some cases, pneumonia can be slower to develop and in other cases there may not be a lot of coughing at all, especially if the infection is away from the larger airways. Children, babies and the elderly may not show any particular signs or symptoms of pneumonia.

Some pneumonia is diagnosed only after an examination by a doctor reveals crackling sounds or coarse breathing in the chest. There may also be breathlessness, wheezing or the breathing sounds may be diminished in certain parts of the chest. A chest x-ray is the definitive way to diagnose the pneumonia, however sputum samples, blood tests and bronchoscopies can typically be ordered as well. The sputum samples can determine what the exact cause of the pneumonia is and determine the course of medical treatment. The blood work can help to determine how serious the infection is and may also provide a clue as to whether it is caused by a virus, bacteria or fungi.

In addition to medication, there are some treatments that may also need to be done. Pleural effusion is the collection of fluid in the pleural space which must be removed by the insertion of a needle into the chest in what is called a thoracentesis. In serious cases, this fluid may need to be removed through a surgical procedure.

Generally speaking, most often the leading cause of bacterial pneumonia is streptococcus pneumonia, which causes a sudden onset of symptoms including shaking, chills, fever and rusty colored sputum. This infection can spread to the blood and does so in 20-30% of cases, with 20-30% of those cases resulting in death.

There are two vaccines that can be used to prevent pneumococcal disease and is recommended for all children under the age of two and certain children between two and four who have additional medical risks to consider. It is also recommended that adults who are high risk for this illness, including the elderly, diabetics, those who have kidney or lung disease, chronic heart, smokers, alcoholics, and those who have had their spleen removed, receive the vaccine.

Antibiotics may be used for bacterial pneumonia, however, it is important that the cultures be completed to be sure that it is bacterial in nature. Another type of pneumonia that will respond to antibiotics is often seen in those who suffer from chronic obstructive pulmonary disease or alcoholism.

Mycoplasma pneumoniae is a bacterium which results in a very slowly developing infection with symptoms that include chills, fever, muscle aches, a rash and diarrhea. This bacterium is commonly found in the summer and fall months and is usually referred to as atypical pneumonia.

There are other conditions that are technically pneumonia variants, including Legionnaire’s Disease and others. Legionnaire’s disease is often caused by water supplies that are contaminated and can be potentially fatal if it is not accurately diagnosed and treated. Pneumonia is only a part of the overall condition, which also includes high fever, diarrhea, slow heart rate, vomiting, nausea and chest pain. This is more typical in smokers, older men and people with decreased immune function.

It is important to keep in mind that pneumonia that is caused by a virus will not respond to any kind of antibiotics. The body’s own immune system typically will fight off the infection on its own, however, it is important that the condition be monitored so that a secondary infection does not develop and worsen the illness.

Fungal infections that lead to pneumonia are very rare in the United States and each have specific types of medications and treatments that are used to eliminate them.

Consideration must be made not only for the type of organism that is causing the pneumonia but where it was contracted before medication can be prescribed. In recent years, several strains of infections have become resistant to the medications that were formerly used to treat them. Of these, methicillin resistant Staph aureus, or MRSA, is the most commonly known. It may be necessary for people with this type of infection to be placed in contact isolation, especially in a hospital or long-term care setting. It is also important to monitor anyone who is coming in or out of your room if you are in a hospital, not only for MRSA but for another of the super bugs called C.difficile. A recent study found that one in five nurse’s uniforms had C.diff on them, as did handrails, waiting room tabletops and other hard surfaces (Source: Farquhar 2010).

It is important then to make sure that you are doing everything that you can to stay healthy, especially during the cold and flu season or for those who are at high risk for infection. Those who are in weakened health, including those who are being treated for autoimmune conditions, using chemotherapy for cancer or other conditions, have chronic diseases, smoke or come in regular contact with those who may have pneumonia, should have the vaccine as directed. Healthcare workers are especially encouraged to have this vaccine.

In addition to getting the vaccine, there are other things that can be done to protect yourself from the pneumonia infections, such as eating a healthy and well-balanced diet, getting enough rest each night and exercising at least thirty minutes every day. It is also important to make sure that you are managing the sources of stress in your life.

Part of a well-balanced and healthy diet can be protein supplements, especially those that you can stash in a gym bag on your way to exercise.

Making a protein supplement your between-meal snack can be a great way to not only ensure that you are getting enough protein (which is vital to a strong immune system) but that you are not starving yourself between each meal. Profect is not only convenient because of its unique packaging, but is also a beneficial part of a healthy diet. Each serving has 25 grams of protein, 100 calories and 100% RDA of vitamin C, with zero carbs and zero fats. Profect is also available in a number of flavors and strengths as well. There is an all-natural version of this protein supplement as well, called Proasis.

Protica Research (Protica, Inc.) specializes in the development of Capsulized Foods. Protica manufactures Profect, IsoMetric, Pediagro, Fruitasia and over 100 other brands, including Medicare-approved, whey protein bullets for diabetic patients. You can learn more at Protica Research - Copyright

Cancer is the general name for well over 200 different diseases, each with some common traits that can affect virtually every part of the body, including the organs. These common traits include abnormal cell division, the tendency to be invasive and the tendency to spread from one area to another. Cancer is typically named for the body part or organ where it is first discovered or can be named for the kind of tissue in which it arises.

- Adenocarcinomas: found in glandular tissue

- Sarcomas: connective tissue

- Adenosarcomas: both connective and gland tissues

- Leukemias: blood cells

- Lymphomas: lymph nodes

- About 85% of all cancers are solid tumors.

(Source: Ammer 2005)

In women, reproductive cancers (breast cancer or pelvic area cancers) make up about half of all cases. In women, lung cancer is the biggest cause of cancer-related death, followed by breast, endometrial and ovarian cancers. The earlier that a cancer is found, the better the prognosis. There are a number of tests that should be done, especially for certain risk groups, with recommendations given for these tests. In addition, there are some dietary suggestions that the American Cancer Society suggests as being beneficial to reducing cancer risk. In addition, nutrition during the treatments of cancer (surgery, chemotherapy and radiation) is also very important.

Cancer - Warning Signs to Watch For

While these warning signs are not perfect by any means, it is important to not only know them, but also to pay heed to them and have them checked by a doctor if you notice any of the following:

- A change in bowel or bladder habits

- A sore that does not heal

- Unusual bleeding or discharge

- A thickening or lump in the breast or anywhere else

- Persistent indigestion or difficulty swallowing

- Changes in a wart or mole

- A nagging cough or an unusually hoarse voice

(Source: The American Cancer Society)

Not all cancers will present with all or even with any of these warning signs, as some cancers are silent and will grow without any kind of hint at all. Prostate cancer, for instance, can lay dormant in the body for decades. Many men who die from other causes may have actually had prostate cancer without ever having known it. It is important for men to be tested for prostate cancer regularly, however, the preferred course of treatment is to wait and see. There is no actual medical intervention if there is no physical impairment or if the cancer is not invading other structures at the time of its discovery.

Testing Schedules for Cancer

There are a number of screening tests that the American Cancer Society recommends for those without other risk factors. Those who do have an increased risk, including a family history of particular cancers, should follow the guidelines established by their own physician.

These guidelines:

- Sigmoidoscopy (preferably flexible) should be done for both genders starting at age fifty and should be repeated every 3-5 years.

- Fecal occult blood test (checks for bowel cancer) should be done for both genders starting at age fifty and should be done yearly.

- Digital rectal exams for both genders, starting at age forty, should be done yearly.

- Pap tests (which checks for cervical cancer by looking at cervical cells) should be done for all women who have become sexually active or have reached the age of 18. There is some controversy over how often the pap smear should be repeated, with the doctors suggesting that it be done every year until there have been three normal tests in a row and then every two years. The insurance industry is suggesting that the testing interval be every two to three years if there are no abnormalities found. Each woman’s doctor should be allowed to make the decision for these tests individually. In addition, the HPV test may be better than the standard pap smear at catching cervical cancer in its earliest and therefore most treatable period. (Source: Seppa 2009)

- Pelvic exams for women, with two different guidelines: for women ages 18-40, it should be done every 1-3 years and for those over 40, every year.

- Endometrial tissue samples should be done for the first time after a woman has reached menopause. The doctor will define how often this should be done for women who are considered to be at high risk.

- Breast self exams should be done by women at home every month once they reach the age of 18-20. The doctor should show the woman how to do this correctly. There are also charts online that you can print out and follow until you are comfortable with the best procedure. (A tip: doing your breast exam in the shower is the easiest way to do it, because the soap and water allows your fingers to glide over your skin in a much smoother way.)

- Mammography should be done starting at age 50 and repeated every 1-2 years, unless the woman is deemed high risk.

Dietary Suggestions to Reduce the Risk of Cancer

There are several foods that the American Cancer Society recommends as being beneficial to reducing the risk of developing certain cancers. These foods are:

- Soy or dried beans. Both contain plant estrogens, which may reduce the risk of certain pelvic cancers as well as breast cancer.

- Tomatoes, carrots and red peppers. These are rich in vitamin C as well as carotenoids, which may reduce the risk of prostate cancer.

- Greens and cruciferous vegetables. These may reduce the risk of lung, colon, rectal, stomach and esophageal cancers. They may also play a role in reducing additional cancers, including breast, bladder, pancreas and larynx cancers.

- Garlic, onion and leeks. These contain allium compounds that may reduce the risk of breast cancer.

- Olive oil. It may reduce the risk of breast cancer.

- Milk and milk products. They may reduce the risk of breast and colon cancers

- Salmon and other oily fish. They may reduce one’s overall cancer risk.

Food combinations to try as well:

- Ground flaxseed (provides fiber, lignans and plant-sourced omega 3’s) plus berries, cottage cheese or soybeans may reduce the risk of breast, prostate and colorectal cancers. To try these, mix a handful of berries and a tablespoon of ground flaxseed into a serving of low fat cottage cheese.

- Olive oil and vegetables (provides phytochemicals, omega 3’s and vitamins and minerals) may allow for better nutrient absorption as well as protection for some cancers. To try these, make a stir fry of your favorite veggies, using a small amount of good quality olive oil to fry them.

- Tea and tofu (provides anthocyanin, proanthocyanin and catechin as well as soy protein) may stop cancer before it starts. To try these, using your favorite flavor of tea (white, green, black, red or herbal) and silken tofu, make a bubbly and creamy dessert. Brew the tea and then allow it to cool to room temperature. Soften and blend the tofu until extra creamy, stirring in the tea (about a cup to 1 cup of the tofu). Toss in berries for flavor, or choose raw almonds. Spoon into dessert cups and serve as is or refrigerate for a slightly firmer texture.

- Low fat dairy products plus Vitamin D fortified foods that provide calcium both and Vitamin D may reduce the risk of colorectal cancer.

(Source: Magee, RD. 2008)

The Need for Protein

In addition to the foods that are recommended by the American Cancer Society and other experts, protein is beneficial in dealing with cancer for a number of reasons. First, it plays a large role in the immune system, primarily because antibodies are proteins. Second, a number of the essential amino acids that are provided by protein foods and supplements are beneficial to the immune system as well. Finally, protein helps the body to stay strong and healthy overall, and makes it more able to handle the rigors of cancer and cancer treatments. Profect, from Protica, is a great source of protein (with 25 full grams of protein per serving) and is one of the most portable ways to take your nutrition with you. It also has all of the Vitamin C that you need for the day, as well as 10% of B vitamins.

Protica Research (Protica, Inc.) specializes in the development of Capsulized Foods. Protica manufactures Profect, IsoMetric, Pediagro, Fruitasia and over 100 other brands, including Medicare-approved, whey protein bullets for immunodeficiency patients. You can learn more at Protica Research - Copyright

Morning sickness, which can strike at any point during the day or night, affects between 50-90% of all pregnant women at some point during their pregnancy, typically in the first 16 weeks. (Source: Feinstein, ed. 1996) Many women will enter the second trimester of their pregnancy and put the vomiting, dry heaves, and nausea behind them while others will continue to be ill right up to the day of delivery. There are several tips and hints that a woman can keep in mind to ease some of the miserable discomfort of morning sickness, the easiest to remember: do not let your stomach get empty.

The longer that you go between meals, the more likely you are to be ill which is why so many women are sick the first thing in the morning. Even if you ate before you went to bed, you have typically spent at least six hours or more without food, a long time to go if you are pregnant. Your body needs increased nutrients to support the growing fetus as well as the other increases going on inside of your body. A pregnant woman’s blood volume will increase by 50% for instance.

Your calorie count will increase as will the need for all of the nutrients. Protein intake should be no less than 60 grams per day for instance, more if you are having twins. (Source: Medio-Consult Nutrition Services) The increased protein is needed for physical growth, cellular and mental development of the baby, the placenta, the amniotic tissues, and maternal tissues. After delivery the protein need will decrease slightly, however if the mother is breast feeding, the need will remain elevated by about 20 grams to ensure that the baby is getting enough milk. The baby’s growth is the fastest during the second and third trimester when the mother should be finished with the morning sickness.

While it is not a good idea to allow your stomach to get completely empty, it is also not a good idea to be completely full either- the more food you eat at one time the more likely you are to have bloating, gas, and heart burn especially once the baby starts growing enough to push the stomach upward. It is far better to eat smaller meals far more often (aim for every two to four hours). Eating a small snack before bed and then again before getting up in the morning is also a good idea. These snacks should be based on complex carbohydrates and proteins for quick energy and then long lasting satisfaction. Proteins take longer to break down in the body so you feel satisfied for longer and can keep the body from feeling empty which causes some of the nausea.

Pregnancy is not a license to eat whatever you want. You are not “eating for two”. You do need additional calories and increased nutrients, however you should not take this to be the time to start eating two pounds of steak and whole (fat) milks. Pregnancy does not make you immune from high cholesterol, heart disease, and diabetes. In fact, many women are prone to a particular type of diabetes while they are pregnant called gestational pregnancy. Having gestational diabetes increases the risk of developing diabetes after the birth of the baby as well.

The best food choices as well as the right timing for those meals can make the difference between serious morning sickness and the ability to shake it off without a problem. All food nutrients are important, especially when they come in fresh food sources. However, it is possible to add protein supplements to the healthy diet of a pregnant woman as well. Protein supplements including shakes, liquid protein shots, and protein bars can serve as between-meal snacks making sure that the woman is never far between meals and that she is getting the right amount of protein as well.

Complex Carbohydrates

Eating complex carbohydrates every few hours is a good idea. The American Heart Association suggests that the diet be made of 50% carbohydrates, 30% proteins, and 20% fats, however your own doctor may suggest a different dietary plan for your pregnancy. Good sources of carbohydrates include whole grain breads, pasta, and cereals. Complex carbohydrates are those that break down slowly in the body and do not cause the sugar surge that could be a problem.

Proteins

Protein comes from two sources: animals and plants. Animal protein, which includes meats, fish, low fat dairy products, and eggs, is a complete protein, meaning that it supplies all eight essential amino acids. The body breaks proteins down into amino acids during digestion and then uses these amino acids to make other hormones and enzymes for a number of other functions in the body. The eight essential amino acids that the body needs are: leucine, isoleucine, valine, threonine, phenylalanine,methione, tryptophan, and lysine.

Lean protein should be used as much as possible. Fish, like salmon and other cold water species are good sources not only of protein but of fatty acids that are vital as well.

Protein Supplements

Protein supplements like a shake or a protein bar can keep the pregnant woman from running on an empty stomach and is an easy meal to grab when she is on the run. There are several to choose from including powders and liquid protein shots.

Whey Protein Powder - Whey protein is created from milk so it is not good for those who are lactose intolerant nor is it good for vegans. Vegetarians who still eat eggs or dairy products can use whey protein. In addition to being a good source of high quality protein (the isolate is 90% protein) whey also has a number of benefits for heart health as well. Many women may have problems with blood pressure during pregnancy, especially in a condition called preeclampsia.

Soy Protein - Soy protein is the only plant based protein that is complete and is beneficial for a number of reasons including heart health. It is a highly digestible protein and can be found not only in the powder supplement but in other forms as well. Soy proteins are in soy milk and other soy products like miso, tempeh, and tofu.

Egg Protein - The egg is considered to be the most perfect protein because all of its available protein is digested and used by the body. Egg protein powder is a supplement made from the whites of the egg so it is high in protein and low in fat.

Profect Supplement - Profect is a liquid protein supplement from Protica which supplies a full 25 grams of protein per serving. It is fast and easy to consume and can be a perfect between meal snack. It does not have to be refrigerated so it can be stashed in a bedside table and consumed in the morning before getting up.

Other Suggestions

Almonds can help with heartburn by toning the muscle between the esophagus and the stomach. Eating a few raw almonds after every snack and meal can help for those who have heartburn. (Source: Gottlieb) In addition to the almonds, ginger tea can help with the nausea if it persists, however it may raise the blood pressure in some women and should be discussed with the doctor.

Protica Research (Protica, Inc.) specializes in the development of Capsulized Foods. Protica manufactures Profect, IsoMetric, Pediagro, Fruitasia and over 100 other brands, including Medicare-approved, whey protein liquid for cancer patients. You can learn more at Protica Research - Copyright

Whether you are looking for a protein supplement to round out an already healthy eating plan, to replace a meal so that you can lose weight or simply to improve your nutrition, you have a number of options to choose from. Protein supplements come in many forms: protein powders, shakes, liquid protein shots, protein-enhanced waters and other beverages and snacks like puddings and shakes.

With each type of supplement, there are a few things that you should look for, including what they taste like, how convenient they are to use, what they are made of and how easy they are to find. Of course, you should make sure that you are not getting more protein than you actually need for optimal health by talking to your doctor before you start using any protein supplements.

Protein Powders

There are four types of protein powders: whey, soy, rice and egg. Many of the powders are single protein, meaning that only one of the four is the source of protein, while others might be a blend of two or more. The problem with the blends might be an increased risk of allergic reaction. When you are looking at any of these powders, look carefully at the ingredients and make sure that you are mixing them as directed. The disadvantage of the powders is the need to carefully blend them, a task that is best done with an electric mixer, which slightly reduces their portability.

Whey Protein

Whey is derived from milk, making it a poor choice for those who are lactose intolerant. There are two forms of whey protein powder, the concentrate and the isolate. The concentrate is the most common form and is the less expensive of the two. It contains about 30-85% protein, depending on the blend. Isolate, on the other hand, has 90% protein with less fat and less lactose. The whey protein isolate may be tolerable to those who are mildly lactose intolerant or lactose sensitive. Whey protein is an excellent source of the eight essential amino acids and enhances muscle recovery after workouts. Whey is suitable for vegetarian diets, but not for vegans.

Soy Protein

Soy protein powders are derived from soy flour and are a highly digestible form of protein. It can be used to improve the nutritional value of foods and also lowers cholesterol, which in turn reduces the risk of heart disease. Soy protein powders are suitable for vegetarian and vegan diets alike.

Rice Protein

Rice protein powders are created from the protein in brown rice. Rice protein is hypoallergenic and is the only form that is considered to be safe for virtually any type of diet. Rice protein is suitable for both the vegan and vegetarian diets.

Egg Protein

Egg protein is considered to be the perfect protein source and is the one that all others are judged against. The powder is created from the egg whites to be fat free and full of high quality protein. Of all of the powdered protein supplements, egg protein is the highest in the amino acids alanine, argine, glycine and methine.

(Source: Segounis)

Protein Shakes

There are a number of different types of shakes on the market for nutritional support and for weight loss. There are brands that are meant to be optimal for diabetics as well as those that are meant to have additional protein to enhance appetite control. (Protein can keep you feeling fuller for longer). Before committing to a brand of these shakes, consider what is best for your individual needs, the cost, the ingredients and the flavors. Most of them are basically the same shake, but they may be labeled differently. Read the labels carefully and compare ingredients and nutritional values. If you are looking to lose weight with a protein shake supplement, make sure that you are getting one that is between two and three hundred calories, and that it contains plenty of vitamins to keep you healthy. For those who need the shakes for nutritional support, consult your physician for the right brand and then compare labels. If you find a no-name with the same ingredients and nutrients, talk to your doctor about them so that you can be healthy and save money at the same time.

Most protein shakes come in some variety of the three top flavors: chocolate, vanilla and strawberry. Some brands also have an orange or other fruit flavor as well. Protein shakes are meant to supplement your diet and not replace other food sources, so make sure that you are also getting a healthy meal and snacks throughout the day as well. (Source Cochran, RD)

Liquid Protein Supplement Shots

The liquid protein supplement shots are small, easy to take and can be carried around with you anywhere. Again, you have to be careful that you are not getting a lot of ingredients that you do not need with them, so read the labels carefully. Profect, from Protica is one such shot, and the first of its kind to come in a unique, plastic vial. Profect is less than three ounces, but packs over a full gram of protein per 100 calorie serving. In addition to providing over half of the day’s B complex vitamins and all of Vitamin C, it has zero fat and zero carbs.

Profect is meant to be used as part of a meal or a snack and will slow the absorption rate of your food. The slower that your body absorbs foods, the less your blood sugar levels will spike, meaning that there will be less fat storage. Profect comes in four fruit-based flavors.

Protein Waters and Other Beverages

Sometimes you just can’t face drinking another one of those shakes - to some people the taste might be too heavy or too rich. Sometimes you just want something that is a little lighter. Protein-enhanced waters can be a good alternative to the shakes and typically have fewer calories than the shakes do, making them a good alternative beverage to other drinks. (One popular brand has 30 calories per 8 ounce serving). They come in a number of different flavors, including an iced tea variety.

Another protein beverage choice that often gets overlooked is plain old milk. An 8 ounce glass of milk has 9 grams of protein and 31% of the daily calcium that most people need. In addition, chocolate milk is being touted as the perfect post-exercise drink by experts because its blend of carbohydrates and proteins allows for optimal muscle recovery.

Protein Snacks

Protein supplements also come in snack form, including puddings and protein bars. One brand of protein pudding suggests eating their one ounce pudding shot before a meal to allow the average user to feel full faster and end up eating fewer calories during the meal for easier weight loss. Protein bars are a good snack on the run, but as with the other supplements, it is important to make sure that you are reading the labels carefully. Some bars have high calorie counts with way more fat and sugar than is really needed. Opt for the bars that have smaller calorie counts as well as other nutritional benefits with no added fat or sugar. An all natural alternative is a handful of nuts, which are not only healthy, but delicious as well.

Protica Research (Protica, Inc.) specializes in the development of Capsulized Foods. Protica manufactures Profect, IsoMetric, Pediagro, Fruitasia and over 100 other brands, including Medicare-approved, whey protein bullets for cancer patients. You can learn more at Protica Research - Copyright

There are all kinds of things that we do every day for our health. We take our vitamins, try to eat the right foods, avoid the wrong foods, and so on. But with all of the good things that we are doing for our bodies, are we taking care of one of the most important things and getting enough protein in our diets?

It’s not always easy to eat enough of the right foods to get the protein that we need in order to maintain healthy muscles. But, there are alternatives. Protein supplements provide all of the protein that we need each day, and for those who are so busy that they often miss meals, they are the ideal on-the-go meal replacement.

For years, bodybuilders have understood the benefits of a high protein diet for muscle recovery, growth and maintenance, and many were drinking homemade protein shakes (usually with raw eggs as the main or sometimes the only ingredient) long before protein supplements became available on the market.

Why Do We Need Protein?

There is not a part of the body that does not rely on protein, from muscle tissue to hair and even fingernails. Protein is one of the most important components of the skin, blood, muscles and cartilage, and is what is known as a macronutrient. This means that unlike vitamins, which are micronutrients that we only need small amounts of, we need a lot of the nutrient, which in this case is protein.

Protein promotes the recovery of muscles following workouts, as well as muscle growth. It also provides us with energy, so it is extremely important that we get enough in our diets. The average teenager or adult requires between 55 and 65 grams of protein daily, while pregnant women need a little more, at about 70 grams daily.

High Protein Diets and Weight Loss

Because it takes more energy for the body to convert proteins into energy than it does fats and carbohydrates, it makes sense to say that a diet high in protein will promote weight loss. Not only do you burn more calories with proteins, eating foods that are high in protein will give you a full feeling and you will not be so inclined to eat unhealthy snacks between meals. Snacks are okay, but just make sure you that are eating the right ones. If you really need a sweet or chocolate fix, try one of the many protein snack bars available. There are many different flavors, including chocolate.

If you would like to change your diet so that you are getting more protein, there are a number of delicious options available to you that fit into most diets. Of course, red meat is a great source of protein, and a six or seven ounce steak will provide all of the daily protein that the average adult needs in one meal. Chicken, turkey and other poultry is another way to get your protein, but make sure that you are eating white meat, such as the breast, because dark meat is high in fat. And don’t forget pork, the other white meat.

There are many milk products that provide plenty of protein, including milk, cheese and yogurt. Remember that whey, a milk derivative, is one of the most commonly used proteins for protein supplements. If you plan to use milk and milk products as a source of added protein, remember to do it wisely and stick to skim or low fat dairy products.

Beans of all kinds are incredibly high in protein, not to mention being high in fiber as well. Another bean, soy, is also high in protein. Don’t forget about eggs, and don’t worry about cholesterol, because it is absolutely safe for people to enjoy an egg daily.

Don’t Want to Change Your Diet? Try Protein Supplements Instead

For any number of reasons, you may not be interested in changing your diet. Maybe you are on a special diet. Or maybe you are a fussy eater. Or maybe you are just too stubborn to see that you need to eat better in order to be healthy. Whatever your reason for not getting enough protein in your diet, there are alternatives to sudden changes in your eating habits.

Protein supplements provide all of the protein that you need, not to mention other essential vitamins and nutrients, and they are simple to use. You can get something that is called a liquid protein shot, which is not a needle, but a drink that will provide you with the protein that you need. These shots come in a variety of delicious flavors, including sour apple, raspberry and grape, and are small and portable. They also provide you with added energy, at the same cost or less than one of those popular energy drinks. You can also enjoy a protein bar as a tasty snack and get a quick energy boost.

Powdered Protein Supplements

There are also protein supplements in powdered form. All you need to do is put a couple of scoops of the powder into a healthy smoothie or shake, or into one of your favorite recipes, and enjoy. There are even flavored protein powders, such as fruit punch, that taste great when blended with juice, berries and ice. Or you can get chocolate and vanilla flavored powders that taste great when blended with skim milk and ice (or ice cream if you want the occasional sweet treat.) Both smoothies and shakes make great meal replacements and can be enjoyed on the go.

Liquid Protein Supplements

Also available are liquid protein supplements, which can either stand alone as drinks, or be mixed into shakes and smoothies. These supplements are often used by people on liquid diets, and are common meal replacements.

Sample Daily Meal Plan with Protein Supplements

Even if you are not trying to lose weight, it just makes sense to try and eat healthily. If this is not always an option for you, protein supplements, in either liquid or powdered form, are just what the doctor ordered. The following is a healthy meal plan for one day that includes protein supplements, both as snacks and as meal replacements.

Have as much as you like of the following: water, unsweetened green or herbal tea, diet soda and diet drinks such as Crystal Light (for a tasty summertime treat, try freezing your drinks with sticks and making no fat, no calorie popsicles.) In fact, you should be drinking at least eight glasses of water every day. This is just like protein in one way, because it helps to keep you full and keep the pounds off.

Breakfast: Protein Energy Smoothie - 1 C orange juice, C frozen berries, 2 scoops fruit-flavored protein powder, ice. Blend and pour into a take-along mug.

Mid-Morning Snack: Protein bar, chocolate; any of the above “free” drinks

Lunch: Tossed salad with lettuce, celery, olives, radish, snap peas, C shredded or cubed cheddar cheese. Use lemon juice for dressing (no, it does not taste sour, just tangy); any of the “free” drinks.

Afternoon Snack: Protein shake - 1 C skim milk, 1 banana, 2 scoops chocolate protein powder, ice. Mix in blender.

Dinner: 6 or 7 ounce steak; 1 small baked potato with 2 tsp. margarine; 1 C mixed vegetables, unsalted; 1 C skim milk; any of the “free” beverages

Evening Snack: Light microwave popcorn; any of the “free” drinks (avoid anything with caffeine.)

Protica Research (Protica, Inc.) specializes in the development of Capsulized Foods. Protica manufactures Profect, IsoMetric, Pediagro, Fruitasia and over 100 other brands, including Medicare-approved, whey protein shots for weight loss surgery patients. You can learn more at Protica Research - Copyright