This is a bitter pill to swallow. Many cocoa products in the US contain concerning levels of toxic heavy metals, a new study from George Washington University warns. Many cocoa products in the US contain worrisome levels of lead and cadmium, a new study from George Washington University warns. Picture Partners – stock.adobe.com Researchers analyzed 72 cocoa-based foods — including dark chocolate, often praised as a heart-healthy treat — over eight years. They found that 43% of the products contained an amount of lead that tops recommendations, while 35% exceeded cadmium limits. Surprisingly, organic-labeled products had higher levels of lead and cadmium than non-organic products, the researchers said. Contamination can come from soil or occur during manufacturing. A single serving of these cocoa items may not pose significant health risks, but several servings might. Leigh Frame, director of integrative medicine at GW, led the testing of 72 cocoa-based products. The George Washingto...
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Dietitian reveals best time to eat protein to reach health goals
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When it comes to your protein plan, it may be time to shake things up.
A registered dietitian on Long Island is sharing the best time of day to consume protein to reach your health goal, whether it be to lose weight, build muscle, curb muscle loss, or aid exercise recovery.
“Protein is composed of amino acids, which are needed for important processes such as immune function, neurotransmitter and hormone synthesis, and muscle growth,” registered dietitian Jillian Kubala wrote for Health.com.
The Recommended Dietary Allowance is 0.8 grams of protein per kilogram of body weight — or 0.36 grams per pound. For a 150-pound person, that’s 54 grams of protein daily. Getty Images
The Recommended Dietary Allowance is 0.8 grams of protein per kilogram of body weight — or 0.36 grams per pound. For a 150-pound person, that’s 54 grams of protein daily.
Since protein makes up more than 80% of the dry weight of muscle, bodybuilders and athletes on a cutting diet — eating fewer calories to lose body fat while maintaining muscle mass — will need more protein to assist muscle repair and growth.
“Though consuming protein at certain times could benefit people with specific health goals, such as building muscle mass and recovering from exercise, your total protein intake is what matters most for overall health and body composition,” registered dietitian Jillian Kubala wrote. Getty Images
Some research suggests they should consume 2.3 grams to 3.1 grams of protein per kilogram of weight, which equates to about 155-209 grams a day for a 150-pound person.
Others trying to shed pounds or build muscle might find a happy medium in the range of 1.2 grams to 2 grams of protein per kilogram of weight. Harvard Health recommends the “average person” not consume more than 2 grams of protein per kilogram.
High-protein foods include chicken, turkey, salmon, tuna, tofu, chickpeas, lentils, milk, yogurt, walnuts, and pumpkin seeds. While red meat is rich in protein, experts warn that a high intake may increase your risk of colorectal, pancreatic, and prostate cancer.
High-protein foods include chicken, turkey, salmon, tuna, tofu, chickpeas, lentils, milk, yogurt, walnuts, and pumpkin seeds. Getty Images/iStockphoto
If your goal is weight loss . . .
If your goal is to lose weight, Kubala advises adding at least one protein-rich food to every meal and snack.
“Studies show that as long as you’re consuming adequate protein for your body’s needs, protein distribution doesn’t make a difference when it comes to promoting weight loss,” she wrote for Health.com. “This means that there’s no ‘best’ time to eat protein if you’re trying to lose weight and that it’s more important to evenly distribute protein throughout the day to support satiety and weight loss.”
If your goal is building muscle . . .
For those trying to build muscle, MedicalNewsToday suggests consuming 20 grams to 30 grams of protein before a workout to minimize muscle breakdown and stimulate growth.
But one small study of young male athletes found that there was no difference between eating protein immediately before or right after exercise. Kubala said it’s best to grab protein-rich foods throughout the day.
If your goal is muscle maintenance . . .
Older adults concerned about losing muscle mass may benefit from 1 gram to 1.2 grams of protein per kilogram of body weight (67 to 81 grams for a 150-pound person), according to the National Resource Center on Nutrition & Aging. Protein should be spread out throughout the day, at each meal.
In short, overall protein consumption matters more than timing when you eat it, Kubala said.
“Though consuming protein at certain times could benefit people with specific health goals, such as building muscle mass and recovering from exercise, your total protein intake is what matters most for overall health and body composition,” she concluded.
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This is a bitter pill to swallow. Many cocoa products in the US contain concerning levels of toxic heavy metals, a new study from George Washington University warns. Many cocoa products in the US contain worrisome levels of lead and cadmium, a new study from George Washington University warns. Picture Partners – stock.adobe.com Researchers analyzed 72 cocoa-based foods — including dark chocolate, often praised as a heart-healthy treat — over eight years. They found that 43% of the products contained an amount of lead that tops recommendations, while 35% exceeded cadmium limits. Surprisingly, organic-labeled products had higher levels of lead and cadmium than non-organic products, the researchers said. Contamination can come from soil or occur during manufacturing. A single serving of these cocoa items may not pose significant health risks, but several servings might. Leigh Frame, director of integrative medicine at GW, led the testing of 72 cocoa-based products. The George Washingto...
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