What’s a pirate’s favorite amino acid?
AAArrrrrginine.

Arginine is one of the 21 amino acids used by the human body to build protein. Of course, muscle is the first thing most people think of in relation to protein, and the majority of protein in your body is in the skeletal muscle, organs and bone tissue. Besides water, protein makes up most of the weight of the heart, muscles, the liver, the glands and the brain. Nonstructural proteins such as enzymes, antibodies, hormones and hemoglobin are made of only a small portion of the protein in the body, but are essential to good health.

Bodybuilder 1: “Hey, did you know whey protein is a bi-product of cheese?”
Bodybuilder 2: “Really?”
Bodybuilder 1: “Yup.”
Bodybuilder 2: “No way.”
Bodybuilder 1: “Whey.”

Good, high-quality proteins are those with an amino acid pattern similar to that needed by the body. These complete proteins include eggs, meat, fish, poultry and dairy products, including whey protein. Protein sources which are deficient in one or more essential amino acids include grains, beans, vegetables and fruit. However, quinoa does contain all the amino acids in low quantities and soy is an often-used substitute for animal products. All things being equal, the difference between animal and plant protein sources is animal sources contain higher quality amino acids essential to protein usage by the body. If you are reducing or eliminating animal products from your diet, remember to consume a variety of plant foods over the course of a day in order to obtain the necessary amino acids.

What’s the best source of protein a bodybuilder can eat?
Another bodybuilder.

Although dietary recommendations refer to protein, amino acids are what are required in the diet because of the constant breakdown and regeneration of cells in the body. Amino acids are drawn from a pool, which is filled by recycled amino acids and ones drawn from the food you eat. In general, sedentary men and women require about 1 gram of protein per kilogram of body weight. Athletes or very active people may require 1.2 – 1.7 grams of protein per kilogram of body weight. Remember, more is not always better and like all excess calories, excess energy from protein will be stored as fat.

Blood pressure is the force of blood pushing against the vessels. The top number (systolic) measures pressure as your heart beats. The diastolic, or bottom, number measures pressure as your heart relaxes. A reading above 120/80 mmHg (millimeters of mercury) shows a greater risk for heart disease, kidney disease and stroke.

Cholesterol is a fat-like substance made by your body and found in animal food products. High levels leave deposits on your blood vessel walls and increase your risk for heart disease and stroke. A number below 200 milligrams per deciliter or mg/dL is considered ideal. In order to find your cholesterol, you need a lipid profile. This blood test will give you your cholesterol, HDL, LDL and triglyceride readings.

Low-density lipoprotein or LDL is often referred to as the “bad” cholesterol. LDL is a unit of proteins and fats that carries cholesterol in the body. High levels, indicated by a number over 160 mg/dL, cause a buildup in the blood vessels. An important note with LDL is that healthy levels depend upon your heart disease risk. If you are at a low risk for heart disease, 160 mg/dL is acceptable. People at an intermediate risk for heart disease are considered ok with a reading of 130 mg/dL or less. If you are at high risk for heart disease, most physicians would desire a number below 100 mg/dL.

High-density lipoprotein or HDL can be thought of as “happy” cholesterol, because the higher the number, the better. Just like LDL, HDL is a unit of proteins and fats that carries cholesterol. However, HDL carries cholesterol to the liver, so it can be removed from the body. A number equal to or greater than 50 mg/dL will make your doctor very happy.

Your doc may not be so happy if you have high levels of Triglycerides. Too much of this fat (over 150 mg/dL) puts you at risk for heart disease and stroke.

Low levels of glucose (sugar) in your blood are also an indicator of good health. A fasting glucose level of less than 100 mg/dL is considered normal. High levels indicate diabetes.

Not so fast…

Research long ago documented “normal” holiday weight gain, now a Washington University School of Medicine in St. Louis study has linked your slower than expected weight loss to overindulgence on the weekends. Researchers followed 48 individuals between 50 and 60-years-old over the course of a year and found a consistent reversal of weight loss on the weekends, not just over the holidays. In fact, Saturday was identified as the day on which the most calories were consumed, according the participants’ food journals.

Think about it, if you burn a consistent 500 calories more than you consume over the course of 7 days, you’ll lose a pound (3500 calories). Go out for a cheeseburger, fries and a soda, or a big steak and a loaded baked potato –don’t forget dessert – or name your favorite weekend treat and it adds up to weight-loss frustration.

Carbs come in three forms, according to the number of sugar units they contain: monosaccharides, disaccharides and polysaccharides…I dated a girl named Polly once, but she wasn’t very sweet. I digress…Glucose, fructose and galactose are the single-sugar molecules called monosaccharides. In the body, glucose is the primary energy source for your cells and combines with other single-sugars to form sucrose (table sugar) and dextrose (found in sports drinks and IV drips). Fructose has the same chemical formula as glucose, but is much sweeter. It is the sugar found in honey, fruits and vegetables. Galactose combines with glucose to build lactose, which is the sugar in milk.

Lactose, sucrose and maltose are composed of two simple sugar units and are the disaccharides. Sucrose is the most common of these three and is a combination of glucose and fructose, which gives white, powdered and brown sugar its sweetness. However, if you love a cold one at the end of your day, maltose may be your favorite sugar because it is the primary carb in beer.

Polysaccharides are the “good carbs” or complex variety, which may contain thousands of glucose units. They are the starch found in grains, nuts, legumes and vegetables and must be broken down to glucose. Fiber, which is a part of a plant’s cell wall is also a form of carbohydrate, but is resistant to digestion in the human body. Glycogen is the form of sugar store in muscle and the liver and serves as a temporary energy source.

If you made it through the science…congratulations! Now let’s answer the questions you must have such as how many carbs should I have every day and what kind are best? There are two ways to choose how many carbs you should have each day and you can use the method which is best for you:

If you are a sedentary man or a woman try to obtain 14 calories per pound of body weight or about 45 – 65% of your total calories from quality carbohydrate sources. If you are a more active man and woman aim for 15-17 calories per pound of body weight or about 50 – 60% of your total calories. If you are very active as an athlete or in your job you can adjust these recommendations higher.

When deciding the source of your carbs you may want to consider the glycemic index (GI) of the food. The GI classifies a food by how high and for how long it raises blood glucose. The reference food for glucose is Bunny Bread, well, any white bread. In short, foods which digest quickly have a high GI, while foods which digest more slowly have a lower GI. Even if you do not have blood sugar challenges consuming foods with a low GI will ensure your carbs come from sources which are unrefined, have more fiber and deliver long-lasting energy.

Your appetite, which is a product of habitual eating patterns, hormonal fluctuations (male and female), environmental factors and your body’s need for certain nutrients, sends a variety of signals. Use these tips to control the lasagna-craving monster within.

1. Protein is the breakfast of champions
   A St. Louis University study’s participants ate an average of 267 fewer calories per day, after beginning their day with a breakfast of two scrambled eggs and two slices of toast. Researchers determined the 15 grams of protein in this breakfast was more effective in controlling appetite than lower protein meals the participants ate other mornings.
2. Sleep on it.
   If you aren’t getting enough sleep, you are likely to eat more throughout the day. This is because your body does not produce as much of the appetite-reducing hormone, leptin, which tells you when you are full. To make matters worse, your levels of the stress hormone, cortisol increase, which causes your body to hold onto more fat. This is not to mention the fact fatigue drives you to indulge in a creamy, sugary coffee drink as a pick-me-up.
3. Don’t pile on.
   The more you have on the plate in front of you, the more you will eat. Not just because mom made you clean your plate, but it takes about 20 minutes for your body to signal your brain that it is full. So, put less on your plate and eat slowly.
4. Don’t give yourself a choice.
   Want to know why M&Ms come in so many delicious colors? You eat more when you have more variety. Some of the most successful dieters eat many of the same foods on a regular basis, thus reducing the chances of overindulging in new tastes.
5. Think about it.
   Slow down when you eat and enjoy the taste and texture of every bite. Turn off the television and don’t read or drive while you are eating. Rushing through a meal distracted is a sure way to eat too much and still not feel satisfied.
6. Eat more.
   Vegetables, fruit, legumes and whole grains are a great source of fiber, which is indigestible. In other words, the bulk fills you up without adding calories. Gradually build up to about 30 grams of fiber a day, so you avoid the negative consequences of too much fiber too soon.
7. Exercise.
   You knew this was coming, right? Moderate exercise has been shown to reduce appetite in the hours after it is completed. Something as simple as a 30 minute walk in the evening can help you control your urge to nosh in front of the tv.