Unlocking the Benefits: Best Protein Supplements for Women

Unlocking the Benefits: Best Protein Supplements for Women

by | Apr 12, 2018 | Nutrition

Best protein supplements for women, protein shakes, gym supplement, weight loss supplements, nutrition supplements, protein intake, BV value, whey proteinProtein supplements have become increasingly popular among fitness enthusiasts, athletes, and people who want to improve their health. Women, in particular, can benefit from using protein supplements as they provide the body with essential nutrients needed to build and maintain muscle mass, aid weight loss, and improve overall health.

However, with so many protein supplements available on the market, it can be challenging to choose the right one that meets your nutritional needs. In this article, we will discuss the best protein supplements for women and provide tips on how to choose the right supplement for your fitness goals.

Why You Need Protein Supplements

Protein supplements provide a convenient and easy way to get essential nutrients without having to consume large amounts of food. They are especially beneficial for women who may struggle to get enough protein in their diets.

Weight Loss Supplements

Best protein supplements for women, protein shakes, gym supplement, weight loss supplements, nutrition supplements, protein intake, BV value, whey proteinProtein supplements can aid in weight loss by reducing hunger and increasing satiety. A 2008 study published in the American Journal of Clinical Nutrition found that protein is more satiating than carbohydrates, which means you feel fuller faster and for a more extended period of time. This can help prevent overeating and reduce unnecessary fat storage.

Muscle Gain Supplements

Protein supplements are essential for building and maintaining muscle mass, making them a popular choice among women who engage in strength training exercises. A study conducted at St. Francis Xavier University’s Department of Human Kinetics found that individuals who take whey protein supplements gain more muscle mass and have a greater improvement in strength training after just six weeks.

Nutrition Supplements

Protein is an essential nutrient that helps the body repair and maintain tissues. According to the Centers for Disease Control and Prevention (CDC), adult women need to consume at least 46 grams of protein daily, while men need at least 56 grams. Protein supplements can help you meet your daily requirements and ensure that your body has the nutrients it needs to function optimally.

How Much Protein Should You Take?

It is essential to be mindful of how much protein you consume, as consuming too much can lead to negative health effects. Generally, it is recommended to consume 1 gram of protein per pound of body weight when trying to build muscle. For example, if you weigh 200 pounds and want to grow your muscle, you will need to consume 200 grams of protein daily.

When Should You Take Protein Supplements?

It is recommended to consume protein supplements immediately after a workout. This is because the body begins the process of repairing and rebuilding muscle tissue after exercise, and protein provides the fuel necessary to facilitate this process.

What To Consider When Choosing A Protein Supplement

When choosing a protein supplement, there are several factors to consider, including taste, mixability, ingredients, and macronutrient profile. The best protein supplements for women are those that taste good, mix well, have minimal amounts of artificial ingredients, and contain a high protein content while being low in carbohydrates and fats.

The Best Protein Supplements for Women

Whey protein is widely considered the best protein supplement for women. It is easily digestible, has a high biological value (BV), and is rich in essential amino acids necessary for muscle repair and growth. Some popular whey protein supplements for women include Optimum Nutrition Gold Standard 100% Whey, Isopure Zero Carb, and Dymatize ISO100.

Other protein sources that women can consider include plant-based protein supplements like pea protein, brown rice protein, and hemp protein. These protein sources are ideal for women who follow a vegetarian or vegan diet or are lactose intolerant.

Protein supplements are an excellent way for women to meet their nutritional needs and improve their fitness goals. However, it is essential to choose a high-quality protein supplement that fits your needs, tastes good, and is made with minimal artificial ingredients. By following these guidelines, you can find the best protein supplements for women that meet your needs and help you achieve your fitness goals. It’s important to do your research and choose a high-quality supplement with the right ingredients and macronutrient profile.

Remember that supplements are just one piece of the puzzle when it comes to achieving optimal health and fitness. A well-rounded diet that includes plenty of whole foods and regular exercise are also important factors. But incorporating protein supplements into your routine can help you reach your goals faster and more efficiently.

If you’re unsure about which protein supplement is right for you, consult with a healthcare professional or registered dietitian. They can assess your individual needs and help you choose a supplement that works for your body and your goals.

In conclusion, the best protein supplements for women are those that are high in protein, low in carbs and fats, contain minimal artificial ingredients, and taste good. Whey protein is a great option with a high BV value and proven muscle-building benefits. But it’s important to remember that supplements should be used in conjunction with a healthy diet and exercise routine, not as a replacement for them.

By following these guidelines and taking a thoughtful approach to your supplement choices, you can improve your overall health and fitness and achieve your goals with confidence.

Easy No-Cook Granola Bars Recipe for Healthy and Budget-Friendly Snacks in Nanaimo, Vancouver Island

Easy No-Cook Granola Bars Recipe for Healthy and Budget-Friendly Snacks in Nanaimo, Vancouver Island

by | Nov 16, 2017 | Nutrition

Getting healthy, nourishing food for your kids can be a challenge. As a parent, you want to provide your children with tasty, nutritious snacks that are easy to make and fit within your budget. For years, many parents have turned to pre-packaged granola bars like Cliff bars as a go-to snack option. However, the packaging waste and added vitamins have caused some parents to reconsider this choice.

As a result, many parents are now exploring homemade granola bar recipes. The benefits of making your own granola bars are numerous, including the ability to control the ingredients, reduce waste, and save money. After experimenting with various recipes, I have found a no-cook granola bar recipe that is simple, quick, and loved by my kids. In this post, I’ll share my recipe and the steps you can follow to make your own.

Ingredients for Easy No-Cook Granola Bars:

  • 3 cups of oats
  • 1 cup of peanut butter or any nut butter of your choice
  • 1/2 cup of honey or other sweetener like maple syrup or agave
  • 1/2 cup of pumpkin seeds
  • 1/2 cup of sunflower seeds
  • 1 cup of raisins
  • 4 tablespoons of flax seeds
  • 4 tablespoons of chia seeds
  • 1 cup of chocolate chips

Instructions:

  1. Grind the Oats To start, add the oats to a blender or food processor and grind them into a powder. This step is optional but will help to create a smoother consistency in the bars.
  2. Process the Seeds and Raisins Next, combine the pumpkin seeds, sunflower seeds, raisins, flax seeds, and chia seeds in a food processor. This step will make the seeds and raisins smaller and easier to incorporate into the bars.
  3. Mix the Ingredients Add the peanut butter and honey to the food processor with the seeds and raisins mixture. Slowly add the ground oats until the food processor can no longer process the mixture. Finish mixing the ingredients by hand in a separate bowl.
  4. Add Chocolate Chips Once the ingredients are mixed together, add the chocolate chips and stir to combine.
  5. Press into a Pan Line a baking sheet or pan with wax paper, then pour the mixture onto the pan. Use your hands to spread the mixture evenly and a rolling pin to compress the mix as flat and tight as possible.
  6. Freeze and Serve Place the pan in the freezer for a few hours until the mixture hardens. Once the mixture has hardened, remove it from the freezer, cut it into desired bar sizes, and wrap them individually. The bars can be stored in the fridge or freezer and are a great snack for on-the-go or lunchboxes.

By making your own granola bars, you can customize the recipe to fit your taste preferences and nutritional goals. Plus, you’ll be able to reduce waste and save money by eliminating pre-packaged options.

If you’re in Vancouver Island or Nanaimo, be sure to source your ingredients locally to support local farmers and reduce your carbon footprint. You can also try swapping out ingredients to make the recipe your own. For example, use almond butter instead of peanut butter, or dried cranberries instead of raisins.

In conclusion, making your own no-cook granola bars is a simple and cost-effective way to provide your children with healthy snacks that they’ll love. This recipe is easy to make, requires no cooking, and is customizable to fit your needs. Give it a try and let me know your thoughts

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Make sure you check the other recipes I have to offer you:

Eating for Health and Savings: Tips for Grocery Shopping on Vancouver Island, Nanaimo

Eating for Health and Savings: Tips for Grocery Shopping on Vancouver Island, Nanaimo

by | Nov 2, 2017 | Nutrition

Improving Your Diet and Saving Money on Groceries

Grocery, environmental consciousness, budget, save money, bulk foodOver the years, my diet has changed considerably, and so has my grocery shopping. In this post, I will share with you my journey towards a healthier diet and my tips on how to save money on groceries. If you are in Vancouver Island, Nanaimo, this post will be especially useful for you.

First, let me clarify the word “diet.” For many people, this word has a negative connotation because it means to restrict oneself from some kind of food in order to lose weight. In this post, when I talk about diet, I simply refer to the kind of food I eat.

I used to eat for pleasure, indulging in high sugar food and dessert. This type of diet was not good for my body or my mind. I often felt guilty for the food I ate and was stuck in an unhealthy pattern. I’ve also tried to have a diet that kept me lean and even tried doing a body fitness competition. I had to lower my body fat as much as possible. However, lately, I’ve been trying to eat food with an environmental consciousness, and that’s why I’ve become a vegetarian. As a mother of two young boys, I have limited time to cook, so I need simplicity. My partner and I also made a commitment to find new ways to eat healthy nourishing food while maintaining our budget.

It seems like in the last few years, it’s getting harder to stretch our dollars on food. The price of food has gone up a lot, and we need to have a plan in place to know how to spend only so much money on food. It’s been estimated that food will go up 5% just in 2023, and for most households, groceries are the biggest expense they have. Therefore, I wanted to share a few tips I’ve discovered on how to save some money on groceries.

  1. First tip to save on grocery; try to grow some food during the summer. Some of the essential food that we grow are tomatoes, potatoes, squash, corn, beans, onions, garlic, and almost forgot honey. These food items are easy to grow and store to eat during the winter. It’s also really nice to know that your food will help the environment and are grown without chemicals or GMO. Growing food is also a great opportunity to be outdoors with our kids, and there are so many discoveries to be made in the process. We currently have the opportunity to rent our neighbor’s yard and grow food on a half-acre. Be aware that there are so many options to grow food even if you don’t have the space. I believe it’s one of the best time and health investments you can do for yourself and the Mother Earth.
  2. Second tip to save on grocery; buy bulk food. We like buying bulk food like oatmeal, rice, quinoa, raisins, beans, sunflower seeds, popcorn, nutritional yeast, coconut oil. It seems like a lot of money to put up front when you buy such a big quantity, but you can save so much money in the long run. It can also limit all the trips to the grocery store.
  3. Third tip to save on grocery; don’t buy processed food. Take the time to research some good recipes and plan ahead of time. Making your meals from scratch is one of the biggest ways you can save money. The more prepared food is, the more it usually costs, and it’s usually pretty unhealthy. Also, when you cook, make sure you make too much so you can freeze some, take it for lunch, share it with friends. That will also help you save some excuse to have to go out to buy some food because you are hungry and are running out of time.

In conclusion, making changes to our diet and grocery shopping habits can have a significant impact on our health, our budget, and the environment. By growing our own food, buying in bulk, and avoiding processed foods, we can save money, eat healthier, and reduce our carbon footprint.

It’s important to remember that making these changes doesn’t have to be complicated or time-consuming. With a little bit of planning and creativity, we can find simple and delicious ways to incorporate nourishing foods into our daily routine.

Overall, the journey towards a healthier and more sustainable diet is a continuous process, and it’s important to be kind to ourselves along the way. By embracing small changes and celebrating our progress, we can create a positive and sustainable relationship with food and the planet.

In terms of improving the post, one suggestion would be to include more specific information and resources about local options for sustainable and affordable food in Vancouver Island and Nanaimo. This could include farmer’s markets, community gardens, and local grocery stores that offer organic and locally sourced produce. Adding relevant keywords related to health, fitness, and sustainable eating practices can also help with SEO. Additionally, including more personal anecdotes and experiences can make the post more engaging and relatable for readers.

How to Stay Lean with Nutritious Foods and Supplements: Tips from a Fitness Expert on Vancouver Island, Nanaimo

How to Stay Lean with Nutritious Foods and Supplements: Tips from a Fitness Expert on Vancouver Island, Nanaimo

by | May 25, 2017 | Nutrition

If you are looking to maintain a lean body, then you must focus on a healthy and well-balanced diet along with some essential supplements. As a fitness enthusiast and an instructor teaching 10-20 group classes a week, people often ask me what diet and supplements I follow to stay lean. So, I decided to share my experience with you all.

Diet for Maintaining a Lean Body

Supplements, lean body, protein, vitamin D, omega 3, CLA, chia seeds, apple cider vinegar, hemp seeds, spirulina, royal jelly, bee pollen, supplement lean bodyFirstly, let me tell you that I used to love sweets and indulged in them frequently, but with time, I realized that adding more protein to my diet helped to curb my sweet tooth. I see food as medicine and always choose foods that provide me with nourishment. Although I don’t restrict myself from any food groups, I make smart choices while consuming them. For instance, I avoid consuming unhealthy sugar and prefer energy balls or raw cakes that I prepare at home. I also ensure that the chips I consume are made from non-GMO potatoes and not flavored with lots of chemicals.

My family and I follow a vegetarian diet and mostly avoid gluten. The primary reason for this dietary preference is to reduce our carbon footprint on the planet. We also try to consume organic food as much as possible, grow some of our produce, and consume sauerkraut and alfalfa sprouts during winter.

Supplements for Maintaining a Lean Body

Along with a well-balanced diet, certain supplements can aid in maintaining a lean body. After trying various supplements, I have listed my top choices below in the order that I would invest in them.

  1. Whey protein or vegan protein sweetened only with stevia
  2. Multi-vitamins
  3. 3000-4000mg daily vitamin D
  4. Omega-3
  5. CLA
  6. Chia seeds; I soak 2 tbsps in water every night and mix them in my morning smoothies.
  7. Apple cider vinegar; I usually drink a full glass of water with apple cider vinegar first thing in the morning to help my body stay in an alkaline state.
  8. Hemp seeds
  9. Spirulina
  10. Royal jelly
  11. Bee pollen

While supplements can aid in maintaining a lean body, it’s essential to purchase quality products that are reasonably priced. I purchase most of my supplements from health food stores, Costco, and sometimes the Green Store, where you can find products at discounted prices. However, ensure that you check the expiration date before purchasing.

Final Thoughts

Maintaining a lean body is all about consistency and discipline. Following a well-balanced diet and incorporating essential supplements can undoubtedly help you achieve your fitness goals. But, you must also remember to move your body regularly, and it doesn’t have to be intense workouts. You can choose activities that you enjoy, like dancing, hiking, or swimming. And, if you have any questions or comments, don’t hesitate to reach out to me.

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Nourishing Your Body: Decreasing Inflammation and Aiding Weight Loss with Nutrient-Dense Foods

Nourishing Your Body: Decreasing Inflammation and Aiding Weight Loss with Nutrient-Dense Foods

by | May 18, 2017 | Nutrition

Nourishment to Decrease Body Inflammation And Aid Weight Loss

Nourishing, inflammation, nutrient-dense, nutrient dense food, nourishing body, decreasing inflammationAre you tired of relying on caffeine and sugar to get through the day? If so, it may be time to reconsider your eating habits. By consuming nutrient-dense foods, you can achieve sustainable energy levels that will prevent biological debt and reduce the risk of adrenal gland inflammation. Not only that, but choosing the right foods can also reduce body inflammation, aid weight loss, and enhance sports performance.

Biological Debt: Stimulation vs. Nourishment

Biological debt is a state of energy depletion that often results from consuming refined sugars or drinking stimulants like coffee. Stimulants provide a short-term energy “burst” that masks the symptoms of fatigue, but ultimately leads to fatigue and the desire for more stimulants. On the other hand, nourishment provides a steady supply of energy that can prevent biological debt and the need for stimulants.

Processed Foods and Artificial Stimulation

Processed foods and caffeinated beverages provide a quick boost of energy, but that energy is short-lived and unsustainable. In fact, excessive stimulation can lead to adrenal gland inflammation, which is linked to inflammation, increased fat storage, and a weakened immune response. Choosing nutrient-dense, whole foods over synthetic and processed ones can decrease dependence on stimulants and enhance muscle recovery.

Benefits of Choosing Alkaline-Forming Foods

Many highly refined foods increase acidity in the body, which in turn increases inflammation, contributes to body fat storage, and slows weight loss. To prevent high acidity, it’s important to consume more alkaline-forming foods, like those high in minerals. These foods can also reduce inflammation, which leads to greater efficiency of muscular contractions and less downtime required between training sessions.

Examples of alkaline-forming foods include broccoli, watermelon, apples, zucchini, hazelnuts, tomatoes, cherries, cauliflower, potatoes, apricots, carrots, celery, bananas, spinach, and raisins. Incorporating these foods into your diet can improve mobility and increase peak muscle contraction strength, allowing you to lift heavier weight and build muscle in less time.

In conclusion, choosing nutrient-dense, whole foods over synthetic and processed ones can lead to sustainable energy levels, decreased dependence on stimulants, and reduced risk of adrenal gland inflammation. Additionally, consuming more alkaline-forming foods can reduce body inflammation, aid weight loss, and enhance sports performance. By incorporating these changes into your eating habits, you can achieve better overall health and fitness.

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Mastering Food Labels: A Guide to Analyzing Ingredients for Better Health and Fitness

Mastering Food Labels: A Guide to Analyzing Ingredients for Better Health and Fitness

by | May 11, 2017 | Nutrition

Food labels, ingredients, analyzing, guide, guide nutritionEating a healthy and well-balanced diet is essential for maintaining good health and achieving fitness goals. However, when it comes to choosing healthy food options, the ability to evaluate the ingredient list is equally important as analyzing the nutritional facts label. This is because food companies often label a food as “healthy” based on one or two components of the label, such as “high-protein” or “low-fat,” while the ingredients list might tell a different story. Furthermore, preservatives, stabilizers, sweeteners, and added flavors used in many packaged foods may contain dangerous substances that can harm your health in the long run.

The first step towards healthy eating is to learn how to read food labels. On all packaged foods, ingredients are listed in descending order of proportion of weight. This means that ingredients closest to the end of the list are present in the smallest quantities. As a general rule, the fewer ingredients on the food label, the better the food choice.

There are several ingredients that you should avoid while buying packaged foods. These ingredients are often harmful to health and can have long-term effects. Some of the ingredients to avoid include:

  1. Trans Fat: Look for the words “hydrogenated” and/or “fractionated”. Nearly all fast foods, baked goods, many packaged crackers, and margarines contain trans fats. Even on a label, if one serving size of food contains less than 0.5 grams of trans fats, the manufacturer can claim it to be trans fat-free. However, this does not mean that the food is entirely free of trans fats.
  2. BHA (butylated hydroxyanisole) and BHT (butylated hydroxytoluene): These additives are often found in breakfast cereals, chips, gum, and even vegetable oil to maintain freshness. Some animal studies reveal that BHA and BHT may cause cancer.
  3. Food Coloring: Any brightly colored packaged food is likely to contain food coloring. Some ingredients to be aware of are: Brilliant Blue FCFC, often found in beverages, candy, cereal, etc.; Indigotine (beverages, candy); Erythrosine (cherries in fruit cocktail, candy); Brilliant Yellow FCF (sausages, candy, gelatin desserts). Be aware that the label may only read “color,” but one of the above is likely used. Studies indicate these artificial dyes can lead to cancer of the thyroid, adrenal glands, kidneys, and brain. These substances are also believed to worsen hyperactivity symptoms in sensitive children.
  4. Natural and Artificial Flavors: Both terms are unfavorable. While natural flavoring sounds “natural,” it is not. Title 21, Section 101, part 22 of the Code of Federal Regulations defines natural flavorings and flavors as follows: The term natural flavor or natural flavoring means the essential oil, oleoresin, essence or extractive, protein hydrolysate, distillate, or any product of roasting, eating, or enzymolysis, which contains the flavoring constituents derived from a spice, fruit, or fruit juice, vegetable, or vegetable juice, edible yeast, herb, bark, bud, root, leaf, or similar plant material, meat, seafood, poultry, eggs, dairy products, or fermentation products thereof, whose significant function in food is flavoring rather than nutritional. Artificial flavors are synthetic, lab-made chemicals that mimic the taste of natural flavors. Both natural and artificial flavors may contain harmful chemicals, so it’s best to avoid them.
  5. Artificial Sweeteners (aspartame, sucralose, acesulfame potassium, etc.): Individuals who are attempting to lose weight may rely on artificial sweeteners to replace the calories found in sugar. Artificial sweeteners are prevalent in many packaged foods and drinks. There are a number of reasons to eliminate artificial sweeteners from the diet, including they may contribute to cancers, some individuals may experience blurry vision, GI distress, and migraine headaches. As well, a study conducted at Purdue University showed that rats whose diets contained artificial sweeteners appeared to experience a physiological connection between sweet tastes and calories, which drove them to overeat.
  • Sodium Nitrate (becoming nitrite):  This additive is found in processed meats such as bacon, ham, and hot dogs. It is used as a preservative and for colouring, giving some processed meats a reddish colour that would otherwise appear grey. This ingredient can cause the formation of nitrosamines, which are cancer causing chemicals. Sodium nitrate has also been shown to increase the incidence of migraines.
  • Sugar:  Food manufacturers know that many people are trying to reduce their consumption of added sugar. To market their products, they often manipulate the reality of the sugar profile in their products. For examples, they may use multiple sources of sugar in one food product to give the appearance of less sugar overall (e.g. high fructose corn syrup, brown rice syrup, honey, molasses, brown sugar, corn syrup, dextrose, glucose, invert sugar, malt, maltodextrin, and maltose).
  • Vegetable Oils:  All processed oils used in pre-packaged, processed foods should be avoided. The polyunsaturated oils used in packaged foods are highly processed and may cause more cardiovascular and bodily harm than the saturated fats they replaced.

Portion Control

Portion control is second to food choice in importance when the goal is weight loss. Although detailed calorie counting is not necessary for most clients to see progress with weight loss, familiarizing themselves with reasonable portion sizes will be critical for success. The following table provides easy visual reminders of various portion sizes:

  • 1 cup = 250 ml or fist or baseball
  • 1/2 cup = 125 lm or cupped hand or half baseball
  • 3 ounces = 85 grammes or palm of hand or deck of cards
  • 1 tablespoon = 15 ml or thumb or half gold ball
  • 1 teaspoon = 5 ml or tip of thumb or postage stamp

A simple solution to eating less and helping you on your weight loss journey is as simple a picking a smaller plate when you eat.