Side Effects of Protein Deficiency

I had a student, long ago, who was more frail than ever.  She’s what I would call a “white Thai,” a girl who simply changes her skin tone because she thinks white is beautiful.  Not only that, she said she loves being thin because Thai men like thin, white-Thai girls.

Ridiculous, right?

However, this was coming at a great cost: her health.  Her health was despicable at the time and she was only 20 years old.

Her cousin, who sat right next to her, was on a high-protein diet.  She cooked chicken ALL THE TIME and that’s what her diet primarily consisted of (and of course vegetables).  As a 21-year-old, she had a gorgeous body and was fit.

However, her cousin, who looked like she was dying, was sitting next to her, pathetically.  I asked her, “why are you so skinny?”

“I don’t eat protein!” she replied.

Horrific Mistake.

I remember reading an article on Dr. Axe’s website about protein deficiency, and the horrors of what that girl was going through was evident.

Eating too little protein can result in these symptoms as well:

  • A sluggishmetabolism
  • Trouble losing weight
  • Trouble building muscle mass
  • Low energy levels and fatigue
  • Poor concentration and trouble learning
  • Moodiness and mood swings
  • Muscle, bone and joint pain
  • Blood sugar changes that can lead to diabetes
  • Slow wound healing
  • Low immunity

For those of you who want to read on this website instead of Dr. Axe’s, here are some symptoms in the blocked quote down below.

1. You have high cholesterol

High cholesterol and triglycerides are not just caused by eating fatty foods — they are also a result of increased inflammation, hormonal imbalances and high-processed/high-sugar diets. If you tend to replace protein foods with sugary snacks, refined carbs and packaged convenient goods, your cholesterol can start to rise as your liver and cells process fats less efficiently. Some studies have even found an inverse relationship exists between protein intake and risk of heart disease.

2. You’re feeling more anxious and moody

Amino acids are the building blocks for neurotransmitters which control your mood. Proteins help the brain synthesize hormones like dopamine and serotonin that help bring on positive feelings like calm, excitement and positivity.

3. Your workouts are suffering

You’re probably already aware that protein is needed to build new muscle mass, but it’s also important for sustaining your energy and motivation. A low protein diet can result in muscle wasting (or muscle atrophy), fatigue and even fat gain — it can also be behind female athlete triad. In fact, you can workout more, but see less results if your diet isn’t adequate to support tissue repair or your energy needs.

4. You aren’t sleeping well

Poor sleep and insomnia can sometimes be linked to unstable blood sugar levels, a rise in cortisol and a decrease in serotonin production. Blood sugar swings during the day carry over through the night. Carbohydrates require much more insulin than fat or protein does. Eating foods with protein before bed can help with tryptophan and serotonin production, and they have a minimal effect on blood glucose levels; in fact, protein slows down the absorption of sugar during a meal.

5. You have “brain fog”

Protein is needed to support many aspects of healthy neurological functioning. Brain fog, poor concentration, lack of motivation and trouble learning new information can be signs that you’re low in neurotransmitters you need to focus including dopamine, epinephrine, norepinephrine, and serotonin. Neurotransmitters are synthesized in the brain using amino acids, and studies show that balanced diets with enough protein can boost work performance, learning and motor skills.

6. You’re gassy and can’t go to the bathroom

Many metabolic and digestive functions depend on amino acid intake. If your body feels fatigued and run down in general due to protein deficiency, enzyme production, muscle contractions in your GI tract and digestion in general will suffer.

7. Your pants are feeling tighter

Although sometimes higher in calories than carbs, high-protein foods cause increased satiety to a greater extent than carbohydrates or fats do, so they can prevent overeating and snacking. They also help stabilize your blood sugar, allow you to retain more muscle which burns more calories all day, and can reduce cravings.

8. Your menstrual cycle is irregular

One of the most common reasons women suffer from irregular periods and infertility is the condition known as polycystic ovary syndrome (PCOS). Two major risk factors for PCOS are obesity and pre-diabetes or diabetes — in fact, insulin resistance affects 50–70 percent of all women with PCOS. Low-protein, high-sugar/high-carb diets can contribute to insulin resistance, fatigue, inflammation and weight gain that disrupts the delicate balance of female hormones (including that of estrogen, progesterone and DHEA) needed to sustain a regular cycle.

9. You’ve been getting injured more often and are slow to heal

A low protein diet can raise your risk for muscle loss, falling, slow bone healing, bone weakness, fractures and even osteoporosis. Protein is needed for calcium absorption and helping with bone metabolism. Studies show that older adults with the greatest bone losses are those with a low protein intake of about 16–50 grams per day. Research also shows that a diet high in amino acids can help treat muscle loss due to aging (sarcopenia).

Source: https://draxe.com/protein-deficiency/

Herbalife Thailand = On Fire! Products Galore!

I was absolute ecstatic when I walked into the Herbalife Headquarters here in Bangkok Thailand this afternoon.

What I saw was a range of products I didn’t even know made way to Thailand.

For the first maybe 20 years, or whenever Herbalife first arrived in Thailand, the products were limited.  You had your typical Vanilla, Chocolate, and Strawberry Herbalife Formula 1 Shake mixes….and that was it.  You had some tea and a few other products.  It was dry.

Until two years.  Herbalife Thailand got an introduction to the snack department with protein bars (3 flavors) bursting into the market.  There was still jut three shake flavors, but I was content to that point because the perfect timing.  Later, Chocolate Mint flavor Herbalife made it’s way, saving me a few bucks from having it get mailed from America.

Recently, just a month ago, I asked about what other flavors they had and she said, “Cookies N Creme,” another flavor I would order from America.  I screamed and jumped! This is one of my favorites…ABSOLUTE FAVORITES in terms of Herbalife Shake Mixes (still love the Pralines N Creme + Cookie Dough combo).

Something told me to head down there today to see if there were anymore products.  So, I did.  When I arrived, there’s a display of products across the window in the front before walking in.

Roseguard.

Yes, immune support tablets which I would have mailed from America. I had the BIGGEST SMILE ON MY FACE.

I walked in, looked at the product list, and chose a several things before I went to the counter.

I looked over my should about one-minute later — and there it was — Herbalife24!

It was a moment of sheer jubilance.  For those of you who are unaware of the 24 line, it’s basically for the 24-hour endurance athlete.  For example, I would take one scoop of Chocolate Peanut Butter after a workout, and with the amount of carbs in it, I would light up and get all my energy back.  So, let’s just say I have that in vanilla form now.

With Herbalife releasing an array of excellent products and boosting up their range, I can honestly see them surpassing Australia’s product range and getting to Chile’s level.

Hmmmmm……

New recipe coming soon! Stay tuned!

Podcast

Darren Hardy: Don’t Drink Dirty Water

I worked for a dental office on a temp contract 6 years ago in Coburn (town north of North Sydney, if I’m not mistaken), and this man (the dentist) would look at me crazy and say, “did you drink your water? Arsenio, you must drink your water. The average being needs to consume X AMOUNT everyday.  If you don’t, your body can’t function.”

You get in life what you create. – Darren Hardy

Whatever you’re allowing yourself to hear and see is what you’re creating.  For the people out there who are literal thinkers, they’ll continue recreating the same life every day, week, month, year, and life.  The best part of this is once you realize that you are the creator – it’s life transforming.

Look at your life like a glass.  Your glass if filled with whatever you put it in.  For instance, I had a very uneventful weekend featuring disorganization and people who wanted to see me fail – but I didn’t fail.  Am I going to go home knocking what happened? Absolutely not.  Everything that happened – happened the exact way it was suppose to.

Media Diet

From the tabloids screaming at you in the stores, to CNN being on in the airport and even at the gyms – there’s no running from it.  However, you can cancel the subscriptions and stay away from the news all together.

Just this morning I was running on the treadmill and there were the older folks, walking and staring at the T.V. – all while watching a building burn.  Shortly after that segment, there was a homicide (of some sort) showing the dead body.  I didn’t necessarily see anything, but it didn’t phase me whatsoever because I had a motivational talk in my ear and cardio to do.

What is it with people who just find the need to slow down in traffic, too.  I’m talking about those who slow down to look at the carnage on the road.  Here in Thailand….they take photos.  That’s right.  The literally take photos of all the body parts – which ended up being splattered all over the place so they can gain social media likes.

This is why I go on a Newsfeed purge.  My friend, who I had dinner with last night, was completely against my purge.  She said, “how do you know how your friends are doing?”  I retorted, “they can tell me if it’s great news!”  I stopped following virtually all my Asian friends, especially after seeing one of my Vietnamese friends sharing a video involving a deceased young boy in an ice-chest.

The empathy; the heart; the sympathy and compassion of people, especially in Asia, has gone out the window.  Am I saying everyone? No….but my goal is to see inspirational messages and people doing great things.  My goal is to comment on photos that draw a lot of good attention.

There needs to be a “positive news” channel.  A news channel that just shows how you can overcome the senseless bigotry that’s peddled all over the news.  I can preach right now that there’s so much more good happening in the world than bad.  It’s just an issue because the news outlets broadcast things that can sell.  Good news doesn’t sell.  People don’t want to be happy.  People want to bitch.  You know this – and I know this.

Create A Personal Junk Filter

The majority of news doesn’t have a bearing on your goals, dreams or aspirations anyway.  Can you stop what’s happening in Myanmar? In the Middle East? I remember Joe Vitale saying on ‘the secret’: “maybe you have to be informed, but you don’t have to be inundated.”

Bottomline, things are happening all around the world that we have no control over.  Just like Tim Ferris’ Low Information Diet, Darren Hardy has the same thing, too.

I don’t want to pour mud into a clean glass of water.

Enroll In Drive-Time U

In the morning when I get out of bed, I have a podcast app on my phone ready to go.  Gary Vee locked in.  Also, Hodgetwins….the meaning to laugh, regardless of how ridiculous it is, is essential.  So, I’m standing on the platform in tears of laughter before heading into the train.  When I get inside, that’s when I get to work for the next 35 minutes.  I’m posting things on Instagram, Weibo, Twitter, FB, sharing things, writing things on my notepad.

Some people are probably driving.  Ok, if you drive to work, set yourself up a nice audio the night before.  I would seriously recommend Lisa Nichols, Gary Vee, Les Brown, Tony Robbins, Impact Theory (I love Wyclef Jean’s Story), and so many other videos.  Seriously…drill your mind relentlessly and you’ll be amazed how fast your paradigm shifts.

Podcast

My Favorite Pre-Workouts

I don’t always do blogs outside personal development, but I’m on a streak this week – bringing to you another blog about health.

Pre-workouts could be very controversial.  The stuff I see black market vendors sell here in Thailand has no origin; meaning that if something happens to you, like a serious side-effect, there’s no one you can call about that particular product, nor will they hold themselves accountable.

Since being a proud user of Herbalife, I’m very wary and adamant about using anything outside Herbalife.  However, because I lack the motivation in some gyms, places, running and all other things considered – it was time to look elsewhere for energy.

My introduction into the pre-workout game was horrendous, but coming here to Thailand while finding some shops that provide better pre-workouts…here’s my breakdown of them on my podcast down below!

Podcast

https://www.spreaker.com/user/thearseniobuckshow/my-favorite-pre-workout-other-breakdowns

On The Eve of Spartan – I’m Relaxed As Ever

Yikes! Is this it? The competition here in Thailand – making it’s fire ever inaugural appearance, is here!

Ahhhh….the feeling of going through mud and using a ton of upper body strength is starting to come.  The hyperventilation and the entire ride (1.5 hours) to the site of the monster.

Who am I kidding? I’m not afraid.  Pfft….7-8km is no big deal compared to the monstrosity of a beast in Kuala Lumpur (was suppose to be 13km but was 17km).

Nonetheless, doing this with friends should make it a very intriguing race.  I don’t know how many different countries will be there, but it’s looking like folks from Aussie, all the way up to Kazakhstan, will be joining the stupendous fun – or maybe lack thereof.

This keeps me away from a Saturday, a shopping plaza on Saturday that houses the most unbelievable amount of ignorance on the face of planet Earth.  Wait, wait, wait…..no pity parties.

I’m so unbelievably grateful being able to do this….this meaning travel 3-4 times a year for vacation and travel for competitions, too.  The leniency and flexibility of my present investment job (I call it an investment job because I invest my time into it) helps me do this.  A lot of my friends, especially in America, aren’t given an opportunity to do anything because of ridiculous work situations whereas if they leave, the boss tells them not to come back.

I’m truly grateful, on every inch of my being, for being able to enjoy life, the planet, and do what I love day in and day out because a lot of people can’t.

With that being said, there’s going to be a hell of a blog write up, pictures, and a few other things coming 24 hours from now (at the conclusion of the race).  When the blog goes up, know that I will be engaged in a 2-hour spa & massage to restore my body.

If anyone has any questions about dieting, traveling, or anything else…please let me know!

This is Arsenio….over and out.

Commit To Constant And Never-Ending Improvement

 

As an educator, I join different teaching development programs at prestigious international schools so I can deep dive into the minds of some of the best teachers in Asia.  This will improve my skills and figure out different ways and techniques to enhance my students learning capabilities.

Not only in the classroom, but in the personal development realm, too.  What do I feed my mind everyday?  What new books am I reading this month?  How’s the low-information diet going? What conversations am I engaged in at the moment? Who should I distance myself from because they’re so toxic?

For all categories of life, you want to continue improving under any means necessary because if we don’t improve, we’ll be that guy selling peanuts on the street corner in New York.

Achievers are just quite frankly committed to continual improvement.  How can you make a product better? How could you make your home environment better? How can you do things more efficiently; whether at work or at home?  How can you profit more? How can you serve your customers better? How can you help your colleagues in a way you can inspire them? How can you do your job with greater love and provide more value to the people?

Improve In Small Increments

Whenever you want to improve your skills, better your behavior with your family, life, or business – you need to take manageable steps which gives you a greater chance of long-term success.  Doing too much too fast not only overwhelms you, but it can doom the effort to failure – thereby reinforcing the belief that it’s difficult.

Figure out what you want to improve on: computer skills, parenting skills, cooking skills, development of more inner-peace and meditation, prayer.

Perhaps you can find a night class at your local community college to help build that skill.  I have a friend who’s taking a personal training course and she’s also creating bath salt that she will sell as a combo package with her personal training.  Look at what you spend the most time on everyday and see if you can delegate those tasks or make it a habit to do them more efficiently and faster.

The power of slight edge

In his book The Slight Edge, Jeff Olson talks about the compound effect over time of doing just a little bit more or a little bit less of something.  Whether it’s doing a little more each day – 20 push-ups, 20 minutes of meditation, 20 minutes of aerobics, 20 pages of reading, an extra hour of sleep, taking supplements – or a little less each day – an hour less of television, one less glass of wine, one less $4.00 latte, or one less hour of surfing the internet.

If you were to cut out an hour of watching television a day, that 365 hours would add up to nine 40-hour workweeks.  That’s like adding an extra two months of productive time to your life every year.  In 12 years, that would equal having two extra years of focused time.  Whether you use that time to focus on writing your books, practicing your instrument, improving your sports performance, learning a new language, making more sales calls, marketing on the Internet, reading, exercising, doing yoga, or even deepening the relationships that matter to you…..just imagine the difference it would make. – Jack Canfield

Podcast: https://www.spreaker.com/episode/9059902

Tim Ferris: Slow Carb Diet

“Many people lose hope when trying to lose weight. – Tim Ferris

Fortunately, it doesn’t need to be complicated.  There are a lot of people out there, gym junkies and all, who question themselves about how many carbs to eat.

The basic rules are simple, all followed 6 days per week:

Rule #1: Avoid “white” starchy carbohydrates (or those that can be white). This means all bread, pasta, rice, potatoes, and grains (yes, including quinoa). If you have to ask, don’t eat it.  This kills for me because sometimes I would throw rice into my diet – the Thai diet.  This is very pivotal for the majority of Thai people, even including one of my students who doesn’t like her shape.  Well, she eats rice three times a day with her meals.  Boom.

Rule #2: Eat the same few meals over and over again, especially for breakfast and lunch. Good news: You already do this.  Example, with a busy teaching schedule such as mine, I always prepare my trips on Friday (the day before the madness) so I know not only what I’m going to eat, but how I’m going to get there.  I buy my almonds and avocados the night before, get my salad after I workout in the morning, and get my main meal for the day that lasts me all the way until 6:40pm.  Time to stay away from the rice!

Rule #3: Don’t drink calories. Exception: 1 to 2 glasses of dry red wine per night is allowed.

Rule #4: Don’t eat fruit. (Fructose → glycerol phosphate → more body fat, more or less.) Avocado and tomatoes are allowed.  Yeah, we were told our lives to eat 2-4 servings (plus or minus) of fruit along with a ton of grains.  Oops.

Rule #5: Whenever possible, measure your progress in body fat percentage, NOT total pounds. The scale can deceive and derail you.

Rule #6: Take one day off per week and go nuts. I choose and recommend Saturday. This is “cheat day,” which a lot of readers also call “Faturday.” For biochemical and psychological reasons, it’s important not to hold back. Some readers keep a “to-eat” list during the week, which reminds them that they’re only giving up vices for 6 days at a time.”

See, now that isn’t so bad, right?  Speaking of cheat days, one of my students declared Sunday his cheat day.  He literally goes into a shopping center for a few hours and loses it.  I never really had a cheat day throughout my week (although cheat meals are more common), however, I will closely consider this.

Hope this works for everyone!

 

Goitre Thyroid: The Condition That Ravaged The North of Thailand & Foods You Can Put Into Your Diet That Contain Iodine.

So, after having a conversation with one of my students yesterday, I was left terrified – touching my neck to see if I have enlarged thyroid glands.

Years ago in the north of Thailand, the accessibility of salt was scarce.  Salt, for those of you who don’t know, contains iodine.  Have you ever went to the super market and found on shelves *Iodized Salt*?  That’s exactly what I’m here to tell you about.  This deficiency alone affects more than 2 billion people on the planet, scientists say.

Now, in America, this is uncommon dee to the readily available iodine in our diets.  However, in parts of Thailand dating back 20-30 years and still a bit common today….suffers heavily from this.

Goitre Thyroid

This is an enlargement of the thyroid.  A very grotesque looking condition that causes your thyroid to swell up into a small mass that’s the size of a mini soccer ball.  I won’t attach any photos because it makes me want to hurl.

Nonetheless, this condition is uncommon in some parts of the world, but I do want to give you some foods that contain iodine just incase you’re lacking it in your daily diet – and I’m not talking about just table spooning salt down your throat, either.

7 Foods That Contain Iodine

1. Sea Vegetables – Kelp

The ocean hosts the largest amount of iodine foods, including Kelp.  Kelp has the highest amount of iodine of any food on the planet and just one serving offers 4 times the daily minimum requirement. 1 tablespoon of Kelp contains about 2000/mcg of iodine.

I would recommend sprinkling these into soups or salad, even an avocado salad. 🙂

2. Cranberries

This antioxidant rich fruit is another great source of iodine. About 4 ounces of cranberries contain approximately 400/mcg of iodine. I recommend buying fresh organic berries or juice. If you buy cranberry juice from the store, be aware of how much sugar it contains. Obviously those cartons of juice in super markets have stacks upon stacks of sugar, so what could be a very antioxidant rich fruit can turn detrimental.

3. Organic Yogurt

A natural probiotic, yogurt is an excellent iodine food you should add to your diet. One serving holds more than half of your daily needs. 1 cup contains approximately 90/mcg of iodine. Other than yogurt, I will make a blog containing a bunch of probiotic foods that actually even promote your digestive system. Stay tuned!

4. Organic Navy Beans

Many beans are a great food source of iodine and navy beans may top the list. Just 1/2 cup of these beans contain about 32/mcg of iodine. Beans aren’t just an iodine food, they are also incredibly high in finer, which also supports the digestive system.  Navy beans are probably a rare commodity in the households of a lot of people around the world; however, I’m sure there are other beans that have a great source of iodine, too.

5. Organic Strawberries

This tasty red fruit packs up to 10% of your daily iodine needs in just a single serving. One cup of fresh strawberries has approximately 13/mcg of iodine. It’s hard to tell what’s organic and inorganic nowadays, but fresh food markets and places where the prices are normally jacked up houses organic foods.  I know, it’s sad that there are organic food shops which are far more expensive than inorganic food that are full of chemicals.

6. Raw, Organic Cheese

CHEESE! Cheese is high in iodine, along with essential B vitamins, calcium, and protein. Dairy, whether raw or pasteurized, may not be the best choice for some people, especially those with sensitive digestive systems.  Also, most cheese is loaded with sodium, so be aware of what type of cheese you’re buying! I’ll probably have to do a blog on cheese just to steer some of my readers in the right direction.

7. Organic Potatoes

The common potato is an easy addition to most meals and is one of the richest sources of iodine in the vegetable kingdom. Leave the skin on and one medium-sized baked potato holds 60/mcg of iodine. Be sure to get organic only as potatoes tend to suck up pesticides very easily! Scary, I know.  I always LOVED eating baked potatoes with the skin on, so I think I’ve set myself up just because of my earlier years. HA!

If you have any questions or inquiries, don’t hesitate to ask!

Next blog: probiotics!

Podcast – https://www.spreaker.com/episode/10461174