Protein Powder 101

Why Use a Protein Powder or Shake?
Protein is necessary to build, maintain and repair muscle. To increase protein in the diet, you could turn to meats, which are complete protein sources because they provide all the essential amino acids. The downside to meats, especially red meat, is that they can also provide significant amounts of saturated fat and cholesterol. Another way to increase protein intake is by combining servings of incomplete proteins such as legumes and grains, but this can increase carbohydrate and calorie intake. Some powders and drinks can offer a protein alternative without significantly increasing consumption of fats, carbohydrates, cholesterol or calories.Protein supplementation before, during and/or after resistance-type exercising can increase post-exercise muscle protein synthesis and inhibit muscle protein breakdown.

What Type to Use?
There are four main types of protein in powders and shakes – whey, casein, soy and/or rice. Whey and casein are both derived from milk (the protein in milk is 80% casein and 20% whey). Most protein products are made with whey, which is a “complete” protein and contains the highest branched chain amino acid (BCAA) content found in nature. The branched chain amino acids tend to become depleted following exercise and are needed for the maintenance of muscle tissue. Whey protein is believed to be digested faster than casein and more completely than soy protein. So whey is often your best bet. Before bed, however, some athletes choose casein due to its slower metabolism – potentially supplying amino acids throughout the evening.

Meanwhile, soy and rice tend to be the only two sources acceptable to vegetarians. Soy is also the most "heart healthy" source of protein, as eating 25 grams a day (in addition to a low-fat, low-cholesterol diet) can reduce the risk of heart disease. Anyone with thyroid disease or a predisposition to thyroid dysfunction, however, should limit the intake of soy-based protein food, due to its potential to affect hormone balance. Rice protein is not a complete protein because it lacks one of the essential amino acids, isoleucine. However, it can be combined with other protein sources to provide all the essential amino acids needed in your diet. 

What to Avoid:
Some protein products contain ingredients that you may not expect or want. For example, added herbs or whole foods may be contaminated with heavy metals, such as lead. Excess vitamins or minerals may cause you to get “too much,” exceeding recommended Tolerable Upper Intake Levels and increasing your risk of toxicity. Also, be aware that products promoted for "energy," might include caffeine-containing ingredients, such as coffee extract, guarana, mate or cocoa, which really don’t give you energy, just stimulation. Powders and drinks may also contain an array of sweeteners, giving you added calories and sugar alcohols, which can cause bloating and gas. It’s generally best to avoid these added ingredients and stick to the protein you’re looking for.

Finding Quality:
As discovered by ConsumerLab.com, some manufacturers don’t actually put in all the protein they claim, or they use materials in which the protein has been substituted with non-proteins, which can trick simple tests. Even companies which claim to follow good manufacturing practices may use these simple tests, letting problems slide by. Some products will also contain more fats, carbs (including sugars) or cholesterol than listed. Unfortunately, you can’t tell from looking at a product if it is high-quality or not, but you can check ConsumerLab.com’s report to find those which have passed its rigorous testing, including tests for heavy metal contamination. Tests in recent years by ConsumerLab.com have found that more than 30% of protein powders and drinks don’t meet strict criteria for quality. ConsumerLab.com has also found that some products are more reasonably priced than others, and, in the report, you’ll see which products provide high-quality protein at the lowest cost. Use the Dr. Oz 24-hour free pass to get ConsumerLab.com’s test report on protein powders and shakes, as well as multivitamins and vitamin D supplements. 

Finally, when you use a protein powder or shake, be aware that increased protein in the diet can increase urine output, so stay well-hydrated. High-protein diets may also cause calcium loss, so be sure you’re getting enough calcium in your diet – adding an extra glass of milk or 300 mg of calcium should help.

The Health Benefits of Himalayan Salt Crystal Lamp!!

We have previously discussed some ways to help clean the air in your home,and improve the air that we breath. Another way is using a light called a "Himalayan Salt Crystal Lamp". These lamps are natural ion generators, emitting negative ions into the atmosphere. Those negative ions are good for you, they restore and neutralize air quality. The negative ions can be used to treat illness and improve health. The lamp also helps to improve those places in our home with a lot of electronics that lower our energy level, and causing us to be depressed. The lamp neutralizes those effects and reduces infections, and improves the air around those electronics.

How Does The Salt Lamps Work?

The heat from a lighted salt lamp attracts moisture. The evaporation of water through salt emits negative ions. How many negative ions a salt lamp or salt candle holder can release depends on its size and how warm a match-lit candle or electric light bulb makes it. A night-light sized salt lamp would be effective for an office cubicle. Naturally, the larger an area means a larger lamp is needed so that more more negative ions will be emitted.

Major Benfits Include:

• Clears Sinuses
• Helps with deeper, better sleep
• Relaxation, and stress reducer.
• Reduces Fatigue
• Increases the power of concentration.
• Cleans Air

Healthy Manchego Quesadillas!!

Another healthy yummy recipe from Ulli Stachi, Food Stylist and Culinary Consultant. This healthy quesadilla recipe includes ingredients from all of the food groups, and makes two quesadillas.

 

Ingredients

Makes 2 servings

Oil for pan

2 tortillas, corn or whole-grain

1/2 cup Manchego, shredded

2/3 cup sundried tomatoes, chopped

4 tbsp cilantro leaves, torn

Freshly ground pepper

Guacamole or salsa (optional)

Directions

Wipe a non-stick pan (cast iron preferred) just large enough to accommodate the tortilla with a little oil. Heat until almost smoking.

Place tortilla in the pan and cook for about 30 seconds. Turn tortilla over, sprinkle 1/4 cup of the cheese over half of the tortilla. Top the cheesy half with 1/3 cup of the tomatoes, 2 tablespoons of the cilantro and a touch of pepper.

Fold over the second (empty) half and cook, pressing down for about a minute until you see the cheese starting to melt. Flip over the tortilla and cook on the other side for one more minute. Remove to a plate.

Proceed the same way with the rest of the ingredients to make the second quesadilla.

Before serving, cut the quesadillas in wedges and add some guacamole and/or salsa. 

Are we Dying from All this Dye?

By adding dyes and coloring to foods and a variety of products, companies can make them look more tasty or appealing to consumers. Companies have relied on this technique for ages in order to save money and sell more products.


For centuries, we've used natural dye from natural ingredients to color food, clothing, and other products. Around the turn of the 20th century, scientists began formulating synthetic colors, derived from coal tar and other alternatives. This was done in order to reduce costs and avoid possible toxins in some of the natural compounds, such as mercury, copper or arsenic.


However, the safety of this technique has come into question. These synthetic ingredients have been proven to have their own slew of problems. Some claim that these dyes are toxic – possibly toxic enough to cause cancer. While some dyes have been banned from use in the United States, seven dyes remain on the FDA’s approved list for use in the United States. These food dyes include Blue No. 1, Blue No. 2, Green No. 3, Red No. 3, Red No. 40, Yellow No. 5 and Yellow No. 6.


Two dyes that have come under recent attack are Yellow 5 and Yellow 6.


Other countries, like the UK, have required that food companies label products containing Yellow 5 and Yellow 6 with a warning that says: “May have an adverse effect on activity and attention in children.” Hence, some companies, like Kraft, have switched to using paprika and beta carotene in products like their mac and cheese (to preserve the yellow appearance) in those countries.

The first thing you can do is become more food-label conscious. Companies are required to list food dyes in their list of ingredients. Watch out for dyes that you are giving to your family. More and more companies are using natural colorants, like spices, in their products.Also, switching to a clean diet can help you avoid these products altogether. This involves avoiding foods that have unnecessary preservatives, additives or chemicals, like artificial dyes. If there is a mysterious ingredient you can’t pronounce or if it evokes images of scientists in white lab coats, you probably shouldn't be eating it.

Ways to Get Your Fat to Eat Itself!!

If you've got stubborn fat that's been with you longer than some of your friendships, stop lugging it around and put it to work. By choosing the right foods (and they won't be what you expect!), you can trick your fat into burning itself away. If deprivation isn't your thing, try this three-step revolutionary plan that will let you slim down and eat decadent, delicious foods at the same time.

Eat MUFAsMonounsaturated fatty acids, or MUFAs, are found in some of the nature's most indulgent foods, including avocado, olives, olive oil, coconut oil, nuts like cashews, almonds and pecans, nut butters and dark chocolate. Oddly enough, a study from the American Diabetic Association found that eating a diet rich in MUFAs actually decreased belly fat. MUFAs may also help improve insulin sensitivity, which is important for good blood sugar control and avoiding and treating diabetes.

To put MUFAs to work on your belly fat, eat a MUFA-rich food with every meal and make sure that 50% of the fat calories you eat in a day come from MUFAs. Here are good portions to stick with:

• A quarter avocado
• 10 olives
• 2 tablespoons olive oil
• 2 tablespoons nuts
• 2 tablespoons nut butter
• A quarter cup of dark chocolate chips

Eat PUFAsPolyunsaturated fatty acids, or PUFAs, can be found in fatty fish like salmon, mackerel and sardines, as well as in seaweed, pine nuts and sunflower seeds and sunflower oil. PUFAs are thought to affect metabolism and promote the breakdown of fat cells while lowering cholesterol. A recent study showed PUFAs promoted weight loss in obese women.

To get maximum benefit, include at least two PUFA-rich foods into your meals every day. Here are some good examples:

• 3 ounces of fish
• Seaweed snacks
• A shot glass of pine nuts
• 1 ounce of sunflower seeds
• 2 tablespoons of sunflower seed oil

Try alpha-cyclodextrin (FBCx)This amazing cutting-edge fiber could have a huge weight-loss impact. By forming a stable complex with bad fats in your diet, it traps them in your stool and prevents them from being absorbed by your body. This translates to way fewer calories and could even help protect your heart from the damaging effects of bad fats like saturated fat. Plus, FBCx has also been shown to reduce blood sugar spikes after a carb-heavy meal.

Save FBCx for when you really overindulge in a fatty meal and limit yourself to no more than 2 grams a couple times a week. So far, studies suggest that FBCx is safe to take, though some people may experience some mild gastrointestinal side effects. As always, talk to your doctor before trying a new supplement.

Coconut Sugar, The Healthy Alternative to White Sugar!!

Coconut sugar, which is also referred to as coco sugar, coco sap sugar, or coconut palm sugar is a sugar produced from the sap of cut flower buds of the coconut palm. While this sugar is suddenly gaining a little attention here in the U.S., it has been used as a traditional sweetener for thousands of years in the South and South-East Asian regions. 

Coconut sugar is gaining some popularity, because its one of the healthiest alternatives to sugar. Its considered safe to use even for those with diabetes.The Glycemic Index of coconut sugar was reported by the Philipppine Coconut Authority to be 35 and by that measure it is classified as a low glycemic index food.However, in that study the glucose standard was fed as an aqueous solution, while the sugar was fed as sugar. Making the test food slower and more difficult to absorb and digest relative to the test solution will lower its GI value. It is considered to be healthier than refined white sugar and brown sugar. Coconut sugar also contains high amounts of minerals, such as iron, magnesium, zinc and potassium. It also contains Vitamin B1, B2, B3, and B6. The sap from which the sugar comes from also contains benefits, such as six amino acids, the highest of which is Glutamine.

While coconut sugar is a great alternative to white sugar there is always a catch, isn't there? Now because of its gained popularity, there is great demand in places like Thailand to produce this hot commodity. The problem that when the sap is taken from the coconut tree, those trees will never bare fruit, or coconuts in this case. And with it being such a hot market, those farmers who have been solely committed to growing coconuts are now, draining there trees, making them unbearable for coconuts. Asian countries have begun to see a shortage of coconuts. The other concern is that there are no published standards for coconut sugar production, and so we are unaware they are producing and handling this product. Also there are no published studies to support these healthy claims, and findings. And some evidence has shown that while coconut sugar is healthier than white sugar it still may contain some fructose, which is one of the main reasons for an alternative.

Bottom line is that coconut sugar is not the new miracle food. It has a more natural production process, and contains some nutrients, which is completely different than white sugar which contains no nutritional value. But just like white sugar use coconut sugar sparingly, but it is a better alternative to using white sugar all together.

The Healthier Version of the Bloomin' Onion!

\When I saw this recipe modified by Dr. Oz, to make a healthier, I almost jumped up and down. I love Bloomin' Onion from Outback but because of the calories and fat content, I limit myself, to sharing one with friends to like once a year if that. The Outback Bloomin' Onion has a total of 1948 calories, and 160 grams of fat, according to Outback's website. With this healthier version, breading the onion with whole wheat flour and crisp whole wheat panko bread crumbs and baking it, along with tweaking the sauce, it reduces the fat and calories significantly. The total calories for the new Oz version is 520, and 30 grams of fat. But the good news is if your like me and you like to share this dish you will only consume 260 calories, and 15 grams of fat. Enjoy!!

Ingredients

Dipping Sauce:

1/4 cup light sour cream

1/4 cup light mayonnaise

1/4 cup low-fat (1% fat) milk

1 tbsp cream style horseradish

1 tsp paprika

1/2 tsp Crystal Louisiana hot sauce

1/8 tsp garlic powder

1/8 tsp onion powder

1/8 tsp salt

1/8 tsp dried oregano

pinch ground black pepper

pinch white pepper

pinch cayenne pepper

pinch cumin

pinch ground savory

Onion:

1 jumbo yellow onion (4 to 4 ½ inches across)

1 6-oz tomato paste can (for coring onion)

Breading:

10 oz (2 cups) whole-wheat flour

4 tsp salt

2 tbsp paprika

1 1/2 tsp cayenne pepper

1 1/4 tsp ground black pepper

1 tsp garlic powder

1 tsp onion powder

1/2 tsp ground cumin

1/2 tsp white pepper

1/2 tsp ground savory

2 cups whole wheat panko bread crumbs

4 eggs

2 cup low-fat (1% fat) milk

olive oil cooking spray

Directions

1. Mix the sauce ingredients together in a small bowl. Cover and chill for several hours or overnight. Uncover and stir occasionally.

2. Slice the onion by cutting approximately 1/4 off of the stem end. Peel the skin from the onion, then place the onion on a cutting board with the cut side down.

3. To slice, use your thumb as a guide by placing it at the root of the onion, then slice straight down from your thumb to the bottom. Spin the onion around, and make another cut on the opposite side. Next, make a slice between each of the first two slices on both sides so now you have 4 large petals. Make a slice down the middle of each of the 4 petals, so that you now have 8 petals. For the final slicing step, rotate the onion and make TWO slices between each of the 8 cuts. You will now have an onion with 24 total petals, which is exactly the same number as the machine-sliced real thing. Turn the onion over and it will have bloomed. If you are having trouble separating the "petals" submerge the onion in cold water for several minutes to help it open.

4. Open both ends of the tomato paste can and empty the contents. This is your onion coring tool.

5. When you are ready to make your onion, combine the breading ingredients in a very large bowl. Pour the panko bread crumbs into another large bowl. Beat the eggs in a medium bowl, then add the milk. 

6. Put the onion into the breading and coat it with the breading, being sure to get the breading down between each petal.

7. Shake off the excess breading, then gently lower the onion into the egg and milk mixture until it is completely moistened. Lift the onion out of the liquid and let the excess drip off. Place the onion back into the breading and thoroughly coat the onion. Let it sit in the breading for a few minutes so that the breading sticks.

8. Dip the onion once more into the milk and egg, then place it into the bowl of panko and cover with the breadcrumbs. Let onion sit in the panko as you preheat your oven to 375˙F.    

9. Place the onion onto a rack on a baking sheet and spray it with the olive oil spray coating the entire surface. You can spray for a total of 10 seconds, which adds 2 teaspoons of oil to the onion. Bake for 45 minutes or until brown and crispy.

10. Allow the onion to cool for a minute or so after it comes out of the onion and then place it onto your serving plate. Press the tomato paste can down into the middle of the onion and give it several twists so that the core can be pulled out of the center.  

11. Pour the dipping sauce into a small sauce cup, place it into the center of the onion and serve. 

How to Correct Forward Head Posture!!

In our fast pace life, we are always looking down, at our phones, at our computers, at our food. But too much looking down can lead to something called forward head posture. This posture makes you look like a chicken with your head pushed out forward, rather than above your shoulders. The video below will give you some fantastic information, tips and exercises to do to help correct the problem.