If you usually look at nutrition facts panels on foods, you may have seen a vitamin listed as “thiamin” followed by the daily percentage amount. But what is thiamin?
🚀 Simply put, thiamin is another name for vitamin B1. You may also see it spelled as “thiamine” sometimes but they’re the same thing.
🚀 Thiamin is a water-soluble vitamin that helps convert carbs, fat, and protein into glucose to provide you with usable energy.
🚀 The family of B vitamins that thiamin belongs to is helpful for keeping your liver, skin, hair, and eyes healthy.
🚀 B vitamins also play a crucial role in your brain health and can also boost your immune system, especially during stressful times.
🚀 Thiamin isn’t stored in your body so it should be part of your daily diet.
🚀 Food sources of thiamin include: pork chops, salmon, whole grain pasta, whole grain bread, brown rice, flax seeds, black beans, navy beans, green peas, sunflower seeds, acorn squash, lentils, macadamia nuts, asparagus, and pistachios.
We all know it’s important to get enough protein. Protein is a part of every cell in your body and helps you perform everyday functions, feel well, and stay healthy overall. Here are some common mistakes you should be sure to avoid when it comes to this crucial macro.
👉 Not Getting A Good Variety of Protein Types
Different proteins have different amino acid profiles and ideally you want your diet to include them all. Mixing up your protein sources can help get you there. Start with legumes, seeds, nuts, whole grains, and leafy greens. Then add in seafood, dairy, poultry, eggs, and some red meat to round it out. Combine these in different ways at different meals and you should be set.
👉 Skipping Protein in the Morning
Getting in some protein at breakfast can help with weight control by making you feel satisfied and controlling your appetite. Make sure you aren’t just eating carbs in the AM. There are plenty of options for breakfast protein such as eggs (however you like them), Greek yogurt, cottage cheese, bacon, or sausage.
👉 Too Much Protein at One Time
Your body can only do so much with the protein we give it at each meal and you can overdo it. The sweet spot is 20-30 grams each time you eat for maximum effectiveness. Aim for this and you’ll have your protein consumption spread out throughout the day so you can keep going strong.
👉 Snacks Lacking Protein
Take a look at your snacks and see if they could include some more protein. Carbs are good for energy but they get burned up quickly. Protein will help it all last longer. Some ideas you could reach for are Greek yogurt, nuts (peanuts, almonds, walnuts) or roasted seeds (sunflower or pumpkin), hard boiled eggs, cottage cheese, milk, beef jerky, or peanut butter. Look to hemp hearts or ground flax seed as easy toppers for your snacks that can also boost the protein.