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Protein Mathematics: How Much Protein Should You Eat To Make Your Day Complete?

Protein Mathematics: How Much Protein Should You Eat To Make Your Day Complete? Daily protein intake varies from person to person. Determine your ideal amount. How much protein should you consume each day? The Recommended Dietary Allowance (RDA) — the minimum amount to maintain health — is 0.8 grams per kilogram (0.36 grams per pound) […]

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Daily protein intake varies from person to person. Determine your ideal amount.

How much protein should you consume each day? The Recommended Dietary Allowance (RDA) — the minimum amount to maintain health — is 0.8 grams per kilogram (0.36 grams per pound) of body weight per day, which is 56 grams for an average man and 46 grams for an average woman. That amounts to about 10% of daily calories. That’s likely adequate for an individual who is not very active, and following a typical Western diet will allow that person to easily attain the target intake.

To determine your personal protein RDA, multiply the number 0.36 by your weight in pounds. (For a sedentary 150-pound woman, the RDA would be 54 grams. For a sedentary 200-pound man, the RDA would be 72 grams). If you are a very active individual or you are aiming for “optimal protein,” double that figure. Optimal protein consumption assists with maintaining muscle as you age and supporting weight loss.

According to data from the latest National Health and Nutrition Examination Survey, in America, men consume about 85 grams and women eat about 68 grams per day. “There’s no reason to go out of your way to get protein,” says Dariush Mozaffarian, MD, dean of the Tufts Friedman School of Nutrition Science and Policy. “Just eat a variety of fish, nuts, beans, seeds, and dairy, including yogurt.”

However, here are some reasons why it might be a good idea to increase your protein consumption above the Recommended Dietary Allowance.

You Have A Very Active Lifestyle

An individual with an active lifestyle likely participates in at least 35 to 40 minutes of moderate exercise four or five days per week, including resistance training two or more times a week. This individual should consume 1.2 to 2 grams of dietary protein per kilogram (or about 0.5 to 0.9 grams per pound) of body weight each day, says Nancy Rodriguez, PhD, professor of nutritional sciences at the University of Connecticut. Research suggests that enhanced amount is ideal for rebuilding muscle tissue, which is helpful for individuals who participate in a lot of high-intensity workout sessions.

You Have A Weight-Loss Goal

With regard to digestion, protein requires more time than carbohydrates, which gives you a full feeling, prompts secretion of gut hormone peptide YY, and promotes hunger reduction. “When you bring protein to about 30% of your daily calories, you’ll naturally eat less,” says Lauren Slayton, RD, founder of Foodtrainers, a nutrition practice in New York City, and author of The Little Book of Thin. “Protein decreases appetite and also, in my experience, helps you manage cravings.”

Although studies vary in conclusions about whether increased protein consumption contributes to weight loss, overwhelming scientific research states that protein can help with lean-muscle retention as you lose fat. One study in 2011 suggests boosting protein intake as high as 1.8 to 2 grams per kilogram (approximately 0.8 to 0.9 grams per pound) of body weight per day to ward off muscle loss when restricting calories for a weight-loss goal. Reducing consumption of refined carbs can counterbalance added calories from protein increases.

You Are In The “Middle Age” Phase

Consuming more protein as you age can aid in maintaining muscle and preventing osteoporosis, “so you can stay stronger and more functional,” says Rodriguez. In a 2015 study, adults over the age of 50 who doubled the RDA (ingesting 1.5 grams of protein per kilogram, or 0.68 grams per pound, of body weight) enhanced their ability to rebuild and retain muscle after just four days, compared with control groups taking in the Recommended Dietary Allowance.

Doubling the RDA provides “optimal protein,” a concept that Rodriguez and more than 40 nutrition scientists advanced at a recent Protein Summit, publishing the findings in The American Journal of Clinical Nutrition in 2015. Optimal protein is approximately 15% to 25% of your daily calories, still less than the amount recommended by many high-protein diets. Daily optimal-protein figures might be 20-30 grams per meal and 12 to 15 grams per snack, for a total of 90 to 105 grams.

 
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5 Lifestyle Changes You Should Do in 2020

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Doing various lifestyle changes can be difficult especially when you attempt to initiate huge modifications that merely remain unfulfilled over time. Experts assert that planning small changes is more practical and achievable in real life.

Drink more water

The regular intake of water provides a multitude of benefits. Water helps reduce the frequency of migraines; it helps slow down aging; it aids in digestion; it assists in weight loss, among others. Drinking 6 to 8 glasses of water each day provides you with more energy, enabling you to manage the daily grind.

Go for daily walks

We all know that exercise helps keep us healthy, as well. However, not everyone has the time—or inclination—to start a rigorous and time-consuming exercise routine. Nonetheless, you can still keep yourself healthy by taking daily walks. You can start by taking a walk after you get up from bed each day and then do another round when you get home from work in the afternoon. If you are working from home, take several breaks and walk in your front yard or garden for a few minutes each time.

Begin writing a gratitude journal

Stress gets accumulated due to the many upheavals of daily life. There is a lot to complain about and work can become too stressful at times. You should know, though, that stress and worry can be debilitating to your health. Starting a gratitude diary allows you to destress yourself, realize how blessed you are, and allow catharsis to unfold.

Do a few minutes of reflection and meditation

Because you tend to be so busy each day, you forget to find time to reassess all the things that you are already blessed with. Worries are everyday facts of living. However, you do not have to dwell on them all the time. Find a few minutes to reflect upon the good things in life. Stay still and silent for a bit. Listen to the birds and smell some flowers if you can.

Ask for help when you need it

The funny thing about most people is that it is considered a crime to ask help from others. Most people think that admitting the need for help is tantamount to admitting weakness—a terrible blunder for one’s dignity. However, it is essential to remember that no one’s perfect and that a lot of us need assistance from time to time. Learning to lower yourself and admit the need for aid ultimately lightens your soul—and even helps you learn the virtue of humility.

In essence

It is necessary to plan some changes in your life. These changes can help lighten your everyday burden and eventually welcome more positivity in the different aspects of your existence. However, you should start with doing small modifications. Keeping them small allows you to easily fulfill them because big goals tend to be too difficult especially when you’re too busy trying to keep up with the daily hustle and bustle. Also, laugh a little. Accept your frailty and be at peace with the world.    

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8 Ways of Dealing with People You Don’t Like

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It always helps to note that no one in this world is perfect, according to the author of “A Paperboy’s Fable: The 11 Principles to Success,” Deep Patel. That means that everyone, including you, is filled with various weaknesses and strengths that need to be considered when attempting to understand someone else.

Patel highlights several tips for dealing with people you don’t like. He asserts that it is essential for everyone to learn—and remember—these tips, especially since the failure to do so may only mean limiting oneself in the process.

Accept that you cannot deal with everyone

Patel says that it is normal not to like everyone. Each person has his own personality. Some may have a dominant personality, and others may have a timid one. However, this does not mean that you are a “bad person,” which does not mean that the other person is one.

Attempt to find positivity in the other’s words

It is always essential to give someone the benefit of the doubt. Not everyone is out to sabotage you, and you aren’t always about to hurt anyone, too. Hence, even when someone else says something hurtful, it may not be meant that way for the other person. Learning to pick through the other’s words of the other person may be helpful, as well.

Stay in touch with your emotions

Patel also mentions that our emotions play a significant role in understanding the people around us. Our feelings can affect how we view others. As they say, when you are in a bad mood, you also tend to see the world as ugly. In contrast, feeling good tends to make us see the world in a more benevolent light.

Try not to take things personally, and put some space

Taking things personally all the time can also hinder understanding. Emotions play a massive part in analysis. Staying objective lets us see the bigger picture and permit empathy to arise. Put some space between you and the person you don’t like, as well. This will further allow you to look at things more objectively.

Calmly express how you feel and find a referee

When you’re about to burst, try to relax yourself first. Spontaneity can be good at times, although saying what you feel when you feel so may further damage communication. Try to soften your words and say things in a quiet, relaxed voice. You can also find a mediator to help you communicate your thoughts better.

Choose your battles

Remember also that not all battles are worth your time. As they say, try not to go down to the other’s level. If you can still ignore them, then you are free to do so.

Never be defensive

Defensiveness means you are on your way to the losing end. It is always best to state facts and avoid having to explain everything you say. As long as you aren’t doing anything wrong, there shouldn’t be a reason for you to explain yourself to anyone.

You are in control of your own happiness

In the end, you are the one in control of yourself—and your own happiness. Never let anyone dictate how you act or feel. When you let others irk you to no end, you are merely allowing them to control you.

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Beauty

Black Designers Celebrated During the Milan Fashion Week

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Five designers were part of the Black Lives Matter campaign in the Italian fashion group of the event. A name inspired by the international movement trending worldwide as a form of protest against racial injustice. However, due to the pandemic, the event was one of the first fashion week’s virtual shows. The digital event named We are made in Italy was filmed at Milan’s grand Palazzo Clerici and hosted the summer/spring 2021 collections of Joy Meribel, Karim Daoudi, Mokudu Fall, Claudia Gisele Ntsama, and Fabiola Manirakiza. As Manirakiza was initially from Burundi, Mokodu Fall and Claudia Giselle Ntsama grew up with a family of tailors from Cameroon. At the same time, Karim Daoudi was born in Morocco, and Joy Meribel grew up in Nigeria. The five designers were mentored by the only black member of the Italian fashion council, Stella Jean. The Italian-Haitian was also campaigning against racism in the industry. According to Jean, Made in Italy used to represent itself around the world as a white concept. However, now it is no longer like this as the new Italy doesn’t want to be part of it.

Going against the grain

According to the Italian high fashion black designers, they believe that it is essential to show the world that Made in Italy doesn’t correspond to any particular color.  They want to abolish the prejudice of being Italian means being white. They claim that this world we live in is a world that only a few know of its existence, and even fewer are able to enjoy it. 

However, since the show was dedicated to black Italian designers of Milan’s fashion week for the first time, it’s debut was the marking point in the official calendar. A strong move of the organizers in the hope of highlighting the lack of diversity in the industry. 

According to Stella Jean, it is quite depressing to think that most Italian brands enjoyed by worldwide attention have a mass amount of influence on billions of people who don’t even realize that an entire generation in Italy is asking for a voice and space.

Jean demands that the sector governing body support black designers and have called out Italian fashion houses to confront racism.

Making a permanent mark

Some may even say that predominantly, Italy has shown blindness to horrifying racing hiding underneath its skin. 

Jean claims that it is unfair that some people remain invisible. Italian brands tend to pretend not to see them and give most of their attention in an inappropriate way towards the Black Lives Matter movements outside of Italy. Instead, they would focus on things happening in the United States while ignoring things happening in their own country. She believes that Italy has a serious racial problem, and if we don’t open the wound now to heal it, it will never heal. 

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