Pounds lost: 14
Pre-Breakfast: apple; Breakfast: Dr. Bob’s Kale Blueberry Smoothie (Aztec Diet); Lunch: Hot Guac; Snack: granola with almond milk; Dinner: none; Snack: none
Today was a day of rest, so I kept things simple. No new recipes today. I wasn’t hungry, so I skipped dinner. So I’ll use this space to talk about an article I read last week.
University of Cincinnati researchers, Randy Seely, PhD and Karen Ryan, PhD, are looking at diets a different way. Rather than looking at fats, carbs and sugars, they are examining the role of micro-nutrients in weight-loss.
They note that that leucine, an amino acid not manufactured in the body, triggers brain pathways that reduce food intake and body weight. Leucine lowers elevated blood sugar levels. It is also necessary in healing bones, skin, and muscle tissue. Adults need 14 mg per pound of body weight, between 2 and 3 grams a day.
Foods containing leucine include: egg whites (a top source with more than 4 grams in a cup of egg whites) soybeans, lentils, some cuts of beef, Chicken, tuna, shrimp (a one ounce serving give you 3500 mg), fish, brown rice and cows milk. Cottage cheese is a terrific choice at more than 3500 mg per 200 calorie serving.
for leucine levels of specific foods, look here: http://nutritiondata.self.com/foods-000082000000000000000-1.html?