by | Nov 6, 2023 | 01 Blog, 01B Coaching, 01B Wellness | 0 comments


Protein is a fundamental macronutrient that plays a critical role in the overall functioning of our bodies. Here are several reasons why it’s important to include protein in our daily diets:

  • Building Blocks of the Body: Protein is made up of amino acids, often referred to as the building blocks of the body. These are essential for the growth and repair of tissues, including muscles, bones, skin, and hair. Without adequate protein, our bodies cannot repair damaged cells or generate new ones.

  • Enzymes and Hormones: Proteins are involved in creating enzymes and hormones. These substances play crucial roles in bodily processes such as metabolism, digestion, and the regulation of blood sugar and cholesterol levels.

  • Immune Function: Proteins help form antibodies, which are essential in the immune system’s fight against infections and illnesses. A lack of protein can weaken the immune system, making the body more susceptible to disease.

  • Transport and Storage: Some proteins act as carriers, transporting substances throughout the body. For example, hemoglobin, a protein in red blood cells, transports oxygen from the lungs to the rest of the body and carries carbon dioxide back to the lungs to be exhaled.

  • Maintaining Fluid Balance: Proteins play a role in maintaining the balance of fluids within the body. They prevent the accumulation of fluids in tissues, a condition known as edema.

  • Satiety and Weight Management: Protein is more satiating than carbohydrates or fats, which can help regulate appetite and support weight management. Consuming adequate protein can reduce hunger and prevent overeating.

  • Muscle Maintenance and Growth: For those engaged in regular physical activity, protein is particularly important for repairing and strengthening muscle tissue. This is vital for athletes, bodybuilders, or anyone involved in strenuous activities.

  • Energy Source: While not the body’s primary energy source, protein can serve as a fuel source, especially when carbohydrate reserves are depleted.

  • Supports Aging: As we age, we lose muscle mass and strength. A higher protein intake can help slow down muscle loss and maintain mobility and strength in older adults.

Given its essential role in almost every bodily function, it’s clear that protein is a vital component of a healthy diet. It’s important to consume a variety of protein sources to ensure a full range of amino acids. Sources can include meat, fish, dairy, eggs, and plant-based options like beans, lentils, nuts, seeds, and whole grains.

Both clean carbohydrates and proteins are essential for muscle building, each playing a distinct role in the process. Understanding how they contribute can help optimize your nutrition for muscle growth.

Protein and Muscle Building:

  • Muscle Repair and Growth: Protein is crucial for muscle building because it provides the amino acids that are the building blocks for muscle tissue. After exercising, muscles undergo repair and growth, and protein is necessary for these processes.
  • Stimulating Muscle Protein Synthesis: Consuming protein, especially after a workout, stimulates muscle protein synthesis, which builds new muscle.
  • Preserving Lean Muscle Mass: When trying to lose fat, a higher protein intake can help ensure that the weight lost is primarily fat and not muscle mass.

Clean Carbohydrates and Muscle Building:

  • Energy Source: Carbohydrates are the body’s primary energy source. They fuel your workouts, particularly high-intensity and endurance training. Without adequate carbohydrate intake, your body may use protein for energy, which can hinder muscle growth.
  • Glycogen Replenishment: Carbohydrates are stored in the muscles and liver as glycogen. After exercising, these glycogen stores are depleted and need to be replenished. Consuming carbohydrates post-workout helps replenish these stores, essential for recovery and subsequent performance.
  • Insulin Release: Consuming carbohydrates leads to the release of insulin, an anabolic hormone that promotes glucose and amino acid uptake by the muscles. This process is beneficial for muscle repair and growth.

Clean Carbohydrates refer to whole, unprocessed carbohydrate sources that are rich in fiber, vitamins, and minerals. Examples include whole grains, fruits, vegetables, and legumes. These types of carbohydrates are not only better for overall health but also provide a more sustained release of energy compared to refined carbohydrates.

For optimal muscle building, it’s important to have a balanced intake of both clean carbohydrates and proteins. Carbohydrates provide the energy necessary for high-intensity workouts, while proteins provide the amino acids needed for muscle repair and growth. Consuming a combination of both after workouts can be particularly effective, as the carbohydrates help shuttle amino acids into the muscles, promoting recovery and growth.

Cultivating Positivity in Food Choices

In our quest for healthier, more sustainable food sources, it’s important to highlight not only the challenges we face but also the abundance of positive choices available to us.

Alternative Protein Sources

It’s a time of exciting innovation in the food industry, particularly with the development of cellular meat. While it’s a novel solution striving to address food production and sustainability issues, it’s one among many options. We’re reminded of the rich variety of protein sources available to us in the form of nuts, seeds, beans, vegetables, grains, and mushrooms. These natural foods offer a bounty of nutrients and are easily integrated into our diets.

Embracing Plant-Based Choices

The PURE program exemplifies how plant-based, whole-food choices can enrich our diets. By incorporating more plants into our meals, we not only eat healthier but also support a more sustainable food system. This isn’t about strict dietary restrictions but about making conscious, positive choices that benefit both our bodies and the environment.

Understanding Our Food’s Origins

Knowledge is power, and understanding where our food comes from is crucial. Whether it’s meat, fish, vegetables, or grains, being informed helps us make ethical and sustainable choices. This understanding extends to the impact of our choices on farmers, transporters, and everyone involved in bringing food to our tables.

Eating Clean and Seasonal
Eating clean also means being aware of how our food is grown. Lists like the “Dirty Dozen” and “Clean Fifteen” can guide us in choosing foods with lower pesticide levels. Moreover, sourcing locally and eating seasonally not only ensures fresher produce but also supports local communities and reduces our carbon footprint.

A Challenge for Change

This is a call to action, an invitation to be more mindful about our food choices. It’s about broadening our horizons, exploring the rich tapestry of food sources available, and understanding the profound impact our choices have on our health, society, and the planet. Let’s celebrate the abundance and variety of positive food choices we have at our disposal.

Many people are amazed to see that there are very good protein alternatives in nuts, seeds, beans, vegetables, grains, and mushrooms.  The idea that protein HAS to come from an animal source is completely unfounded.  There are plenty of natural options already available.


“Celebrate good, healthy food with intentional eating.” 

We created the PURE, Plant-based, Whole-Foods program out of a need for a less inflammatory style of eating.  You don’t have to eat 100% one way or the other, but it teaches your patients/clients to build more plants into their meals.  It teaches food preparation in a healthy way.  We encourage local food sourcing and seasonal eating.  Again, doing the right thing most of the time is BIG.  It’s not all or nothing like many people guilt themselves into.  Eat to feel good.

One Last Thing – Eat Clean 2023


  1. Strawberries
  2. Spinach
  3. Kale, collard, and mustard greens
  4. Peaches
  5. Pears
  6. Nectarines
  7. Apples
  8. Grapes
  9. Bell and Hot Peppers
  10. Cherries
  11. Blueberries
  12. Green Beans



  1. Avocados
  2. Sweet Corn
  3. Pineapple
  4. Onions
  5. Papaya
  6. Sweet Peas
  7. Asparagus
  8. Honeydew Melon
  9. Kiwi
  10. Cabbage
  11. Mushrooms
  12. Cantaloupe
  13. Mangoes
  14. Watermelon
  15. Sweet Potatoes

A small amount of sweet corn, papaya, and summer squash sold in the US is produced from genetically modified seeds. Buy organic varieties if you want to avoid genetically modified produce.  from Environmental Working Group

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