Healthy Steps Update
July 2013
www.PremierCommunityHealth.org
Protein is Essential for a Strong Body
We have heard a lot in recent years
about high protein, low carb diets
for weight loss, but we may have
missed how important protein
is for having a strong, healthy
body. Protein is an essential
nutrient that is in every cell, tissue
and organ in our bodies. These
proteins are constantly being
broken down and must be replaced
by the protein from the foods
we eat. Our bodies use protein
to make enzymes, hormones
and other body chemicals which
make new cells, build and repair
tissue and strengthen bones and
muscles. Protein even helps you
see, think and hear by making
neurotransmitters, which send
signals throughout our bodies.
Types of Protein
There are two types of protein complete proteins and incomplete
proteins. All proteins are made
up of amino acids and there are
20 different amino acids. Some
amino acids can be made by
our bodies and others must be
consumed in the foods we eat.
Those that must be consumed
are called essential amino acids.
Complete protein sources contain
all of the essential amino acids,
while incomplete proteins do
not. Complete proteins come
1/2 cup cottage cheese = 13 grams
1 cup quinoa = 8 grams
1 cheese stick = 6 grams
1/2 cup black beans = 7 grams
1/4 cup almonds = 8 grams
1 cup 1% milk = 10 grams
1 medium baked potato = 5 grams
1/2 cup tofu = 10 grams
How Much Protein Do You Need?
It is recommended that 10-35%
of daily calories come from
protein and that will vary for
adults and children, men and
women. According to the Centers
for Disease Control daily protein
requirements are:
from animal based foods such as
meat, poultry, fish, dairy and eggs.
Incomplete proteins are found in
13 grams
grains, nuts/seeds, nuts, beans and Children ages 1-3 Children
ages
4-8
19 grams
some fruits and vegetables.
Children ages 9-13
34 grams
Making Healthy Protein Choices
Girls ages 14-18
46 grams
The highest source of protein in
Boys ages 14-18
52 grams
foods are meats, poultry and fish,
Women age 19+
46 grams
most of which will have between
Men age 19+
56 grams
20 and 30 grams of protein per
serving. For vegetarians, or those
A bacon cheeseburger will more
who do not eat very much meat, it than satisfy your daily protein
is important to get enough protein needs but it will add unnecessary
from a variety of other sources.
fat and calories to your meal. It is
Here are a few suggestions for
important to make good protein
good sources of protein:
choices by choosing lean cuts of
beef, ground beef that is at least
1 cup Greek yogurt = 12 grams
“90% lean”, removing skin from
1 large egg = 6 grams
poultry, and avoiding breaded and
1 Tbl peanut butter = 4 grams
fried foods.
Find a list of health screenings and
programs for July on the back.
July Health Events and Screenings
Blood Pressure Screenings
All blood pressure screenings are free.
No appointments needed.
Friday, July 12
8:45 to 10:30 a.m.
Mall at Fairfield Commons
Miami Valley Hospital Mall Walkers
Club
Heart Health Screenings
All heart health screenings are free.
No appointments needed.
Monday, July 22
8 a.m. to 12 p.m.
Miami Valley South Health Center
2400 Miami Valley Drive, Centerville
Includes blood pressure, blood
sugar, total cholesterol, HDL (good
cholesterol), and hemoglobin A1c (for
those with diabetes).
FREE Peripheral Vascular
Disease Screenings Coming
in September
Peripheral vascular disease (PVD)
is a common circulatory problem
where your arteries are narrowed
and blood cannot flow to your legs.
When your legs don’t the blood they
need, you may have leg pain when
walking that stops when you stop
moving. This is called intermittent
claudication. If you have PVD it
is more likely that you may have
a heart attack or stroke. These
screenings take a little longer and
are by appointment only. We will
not be able to take any walk-ins.
Watch our Facebook page in late July
and early August for specific dates,
times and locations.
We would like to thank...
Susan G. Komen for the Cure Greater Cincinnati for awarding
Premier Community Health a grant of $15,000 to pay for
mammograms for low-income, uninsured women.
American Cancer Society for a grant of $6,092 for a special project
“My Sisters Keeper” aimed at increasing mammography among
African-American women.
These generous organizations, and their supporters, make it possible
for Premier Community Health to reach more people in need. If you
would like information about giving to Premier Community Health,
please contact us at 937-227-9400. Because we are supported by
Premier Health, 100% of all donations go directly to the program for
which it is designated.
Quit Tobacco Sessions
Premier Community Health offers
an eight week program deigned
to help you quit tobacco. Certified
tobacco cessation specialists provide
one-on-one counseling and support
to help you quit for good. This service
is free and open to the public. Call
(937) 227-9400 or (877) 274-4543 for
information.
Schedule a Free Lecture
Premier Community Health offers
free brown bag health lectures for
local employers. Programs are 30 to
60 minutes long - just right for lunch
time and can be tailored to meet your
needs. Some topics that are available
include: stress management, adult
asthma, healthy eating, preventing
diabetes and getting the most out of
your doctor’s visit. These programs
are free with a minimum of 20
participants. For more information
and to schedule a lecture please
call 937-227-9413 or email info@
pch-dayton.org.
Get Employees Moving with
10K a Day Walking Program
Premier Community Health has
developed a walking program for
employers to help improve the
overall health of their employees.
The program includes a pedometer,
informational booklet and walking
log sheets. For more information
on the 10K a Day Walking Program
contact Roberta Taylor at (937)
227-9420.
Join Us on Facebook, www.Facebook.com/PremierCommunityHealth
Premier Community Health, on behalf of Premier Health, works to build healthier
communities through prevention, early detection and disease self-management
focusing on heart and lung health, cancer and diabetes.