ingredients

5 Keys to Picking the Best Protein Powder

September 19, 2016 by Ajima Jackson Leave a Comment

Are you looking to a protein powder in your diet to help support your body before, during and after your workouts? I understand why. Protein serves as fuel for the body’s muscular structure and it is consumed when you exercise. After you are done, the muscles are in what is referred to as a starvation mode. Drinking a shake made with protein powder feeds your muscles, hopefully without adding in too many extra calories. Protein shakes can be a great meal replacement as well.

Not all protein products on the market are equal and some of them are not worth the money at all. There are definitely things to look for when picking out a protein powder. The first thing you need to know is whether you need it to sustain your muscle development and allow them to repair themselves quickly, or if you are looking to gain energy during your workout. These are different goals and different powders could help in different ways. Here are 5 keys to picking the best protein powder.

Key # 1 – Protein, not mass gainer

Protein helps with power and energy. It can also be an important part of a weight reduction plan. A mass gainer is designed for mass (weight gain) and includes a number of things in addition to protein. Make sure that you read the label and ingredients carefully on the product to make sure you are purchasing a protein powder, not a mass gainer or your results will be disappointing.

Key # 2 – Purity

Pay for purity. It is that simple. A lot of manufacturers will add in ingredients to “boost” the effect of the protein, but they may not be the right things for you. Simple protein powders are inexpensive enough that you are better off custom building a combination of supplements and ingredients yourself rather than paying more for a product that is trying to do it all at once. Also, with added ingredients can come with hidden fats and sugars. Another reason you don’t want extra ingredients is depending on the type of protein you are using, how you take it during the day will make additional metabolism or weight gain enhancers/ingredients unnecessary.

Key # 3 – Pick the right type of protein

Not all proteins are the same nor are they intended to be used in the same way. There are three basic types of protein – concentrate, isolate and casein. A concentrate is designed for use in between meals, not during workouts. It is absorbed more slowly by the body so sustains the muscles throughout the day. Isolate proteins, like Whey, are absorbed rapidly. You may find that drinking the protein right after or before your workout will help you recover faster because the muscles can get out of starvation immediately. Casein protein is the slowest of all to absorb. For many serious body builders, casein is their before bed drink. This allows the body to gently absorb the protein while the entire metabolism is slowed for sleep.

Key # 4 – Check the reputation

Pick up any fitness magazine, or do a simple search online for protein powder and you will be inundated with adds, videos and infomercials that the latest “breakthrough” in protein technology. Don’t fall for it. Choose a powder that has an established reputation. Don’t believe the ads when they tell you what that reputation is, go read product reviews and get on the fitness forums to read what real people have thought of the product. You want to pay attention to whether their results were from using the protein powder in combination with other supplements or by itself.

Key # 5 – Watch out for sugars

Protein powder may come with some flavoring to help it go down easier, but make sure you read the nutritional information to see just how much sugar has been added to make it more palatable. In the end, protein is just protein and it has no taste. Trying to turn it into a chocolate shake may make it more enjoyable, but it may also open the door to a lot of additional ingredients that can cause a weight gain wave. The weight gain wave comes from the sugar craving being triggered in the body from the contents of the protein drink that then make you crave sugars during the rest of the day.

5 Mistakes Vegetarians Make When It Comes to Healthy Eating

May 31, 2016 by Ajima Jackson Leave a Comment

Countless studies have proven the benefits of a diet rich in fresh fruit and vegetables, sparking the growing popularity of vegetarian cuisine. However, to fully realize the benefits long term you need to do a bit more than simply cutting out meat!

A well planned plant-based diet is packed with disease preventing nutrients – processed and packaged vegetarian junk-foods generally are not. We reveal how to stay healthy, create balanced meals and avoid the common mistakes health conscious vegetarian consumers make.

1. Focusing on Meat Replacement

Simply swapping the meat out of your diet and replacing it with a processed substitute will not deliver the health benefits of vegetarian living. Some food producers are out to make profit, not look after your health. They add flavour enhancers, sugars, fillers and flours to get you to buy their latest fake-meat produce. It’s important that you know the quality of the meat substitutes that you purchase and consider the ingredients.

You may see the use of deceptive labelling, like the word ‘natural’. The packaging may include images of fresh fruit, farms and smiling families to try and convey a healthy pedigree. It is vital that you check the labels carefully and lookout for added sugars, additives and chemicals (Are any of these chemicals potentially as damaging to your health than meat is? That is the question. That is why research is so important.).

Move away from just trying to replace meat and instead find textures and flavours that are satisfying without needing to look or feel exactly like a chicken, pork, fish or beef. Leftover ingredients, specifically potatoes, beans and vegetables, can be easily re-combined with ground-flax and formed into a huge variety of ground “faux-meat”, burgers and pattis to be grilled at home (lots of veggie patty recipes online). Experiment with what works for you, in terms of flavors and spices. Maybe you like it extra hot and spicy or maybe a peanut sauce is just what you need to add that ‘scrumptious’ element back. (Here’s a great recipe for vegan tacos where the “meat” is made from lentils and walnuts)

2. Not enough variety – Variety is the Spice of Life

When food is satisfying it is much easier to stay on a health conscious path. However, if you feel bored, let down or generally dissatisfied with your food, temptation can rapidly pull you down a slippery slope. Laziness is another sure fire way to lose that healthy vegetarian-glamour and trade it for a greasy too-much-take-out look!

Find time to experiment with new foods, flavours, cooking methods, recipes and places to keep your taste buds excited about your eating choices. Adding herbs and spices is an excellent way to make things look and taste really different and at the same time add some health promoting phytochemicals into your dishes. Eating a variety of fresh produce, beans, grains, healthy fats, etc is also key to not having nutrient/vitamin deficiencies (a vegetarian multivitamin with B12 and iron is a great option too).

Learn healthy ways to add deliciousness and excitement to your food. For example, coconut cream, made with natural sweetness, tastes amazing. Taking the time to find out what works for YOU is key – listen to your body and senses.

3. Lack of Planning and Preparation

Planning for meals and snacks gives you time to think in advance about what you might like in a calm and collected way. Waiting until you are starving hungry is never the best way to make an informed decision about what to eat.

Learning to cook, by yourself or with others, is key to healthy eating. It’s unavoidable when it comes to embracing a plant-based, whole food diet. Make sure you have some quick solutions to hand at home, for example frozen homemade meals, homemade soup or tahini for a delicious hummus that can quickly and tastefully satisfy you.

Food processing takes fresh food and adds bleached grains, sugars, preservatives and other chemicals to increase the shelf life. You can cut out the chemicals and the cost, by carrying fresh fruit, vegetables and nuts as snacks or even meals. It might sound difficult at first but having some fresh fruit and a jar of homemade sugar-free date and chocolate sauce means you will look forward to your fruity indulgence. Figure our what snacks and meals will keep you away from temptation.

4. Too Few Protein Sources

Vegetarians need to eat a variety of nuts, seeds, sprouts, legumes, peas and beans with a good selection of different fruits and vegetables to ensure enough protein. There are veggie based protein powders and supplements available out there, based on protein rich foods like soy, hemp and peas. Look for the brands with the most natural ingredient lists.

Eating a wide variety of protein sources will ensure you get the essential amino acids and other nutrients you need. Scientists used to believe that a vegetarian diet did not include enough essential amino acids (protein building blocks). However, recent scientific research has definitively concluded that:

“a vegetarian diet can easily meet human dietary protein requirements as long as energy needs are met and a variety of foods are eaten”…”the consumption of plant proteins rather than animal proteins by vegetarians may contribute to their reduced risk of chronic diseases such as diabetes and heart disease”. (Australian Journal of Medicine, 2013).

5. Lack of Research When it Comes to Nutrition

Don’t assume being vegetarian is by default healthy, because it isn’t. Refined sugar and refined wheat are both vegetarian and they are by far some of the worst things you could be including in your diet. Being a conscious consumer is vital to steering clear of products which adopt a healthy brand image yet contain lots of unhealthy ingredients.

The widespread use of pesticides has impacted our fruit and vegetables (reducing nutrient density) and our own health. Many people are choosing to grow their own, go organic or even find wild sources of nutrition whilst out exploring nature, like dandelion leaves.

Superfoods and juicing – both of which are excellent easy ways to add more nutrients to your day. Empower your choices and make well planned and nutritionally sound decisions about your diet by learning more about nutrition. Fresh fruits and vegetables contain a vast array of health promoting bio-active compounds and fiber and the more you add to your diet the better. You simply cannot eat too many greens!

Bottomline: Do your research and education yourself about eating a balanced, healthy plant-based diet.

Get in Balance

The American Dietetic Association clearly state that “appropriately planned vegetarian diets, including total vegetarian or vegan diets, are healthful, nutritionally adequate, and may provide health benefits in the prevention and treatment of certain diseases”.

Health and vitality is about creating a balance of toxins and nutrients. The food you eat, the air you breathe and even the thoughts you think will either bring toxins into your body or help your body get rid of them. Give yourself the chance to thrive and get in balance with a well-planned and delicious plant-based nutritious diet.

References

8 Great Green Smoothie Bowl Recipes

March 8, 2016 by Ajima Jackson Leave a Comment

greens smoothie bowl recipes Smoothie’s have evolved. There are so many flavor combinations, textures and consistencies that you can find among the thousands of recipes available online and in print. One recent trend is Making Smoothie Bowls. These delicious meals are basically a smoothie in a bowl (duh!) topped with things like;

cut up fruit
almonds
walnuts
dried coconut flakes
dark chocolate chips
bee pollen
a drizzle of honey
pumpkin seeds
chia seeds
corn flakes, etc.

You know that we love green smoothies, so we wanted to share these 8 great green smoothie bowl recipes:

Superfood Avocado Smoothie Bowl with Cashew Cream – The key to this bowl is the avocado and greek yogurt. That is what gives it the creaminess. (via Food Faith Fitness)

Super Green Smoothie Bowl – This is a super simple, balanced smoothie bowl recipe with protein and healthy fats. It’s a great first time recipe if you’ve never had a green smoothie. (via. Minimalist Baker)

Matcha Green Smoothie Energy Bowl – This vegan, gluten free recipe calls for lots of superfoods, including matcha green tea powder, hemp seeds and spirulina. (via Cookie Stokale)

Green Smoothie Bowl with Kefir – This simple recipe includes Kefir, a fermented drink made with milk and kefir grains. Kefir is very high in probiotics, protein and calcium. (via Kitchen Confidante)

Immune-Boosting Green Smoothie Bowl – Ginger and bee pollen are the power elements of this smoothie. (via Chocolate and Zucchini)

Mint Green Smoothie Bowl – This recipe features mint, blood orange and granola. There are a lot of flavors working in this mix, but they all work together. (via IFoodReal)

Ultimate Green Smoothie Bowl – The secret to this green smoothie bowl is quinoa. Yummy Fiber! (via Simply Quinoa)

Arugula, Romaine, and Pear Smoothie Bowl – Of the recipes I’m sharing today, this is my favorite. It’s not super sweet, so I added in some pineapple to the toppings. Check out all of the great tips included with this recipe. (via Vanilla Verte)

Tips for great smoothie bowls:

Use a high powered blender for a creamy smoothie. You need to get the ingredients as broken down as possible to avoid chunks and flakes. I’d suggest a NutriBullet or Vitamix.
Instead of water, consider using almond milk, rice milk or coconut milk to thin out the mixture but not make it watery.
Go crazy with the toppings. There are so many options when it comes to toppings. This is your time to play. Add crunch. Add a bit of saltiness. Add something unusual that wouldn’t work in the blender, but is perfect mixed in.
Try savory ingredients, like squash, pumpkin, peppers and tomato. These flavors topped with things like salted nuts, seeds or coconut flakes can a nice departure from super sweet smoothies.

5 Tips for Avoiding Temptation at the Grocery Store

June 11, 2015 by Ajima Jackson Leave a Comment

If you don’t want to fall off your new healthy eating regime you have to be prepared to fight temptation while grocery shopping. It is easy to lose focus and start perusing the aisles aimlessly. Before you know it, you get home and while you’re putting your food away realize you bought junk food that you shouldn’t have or spent much more money than you had budgeted.

Before your next visit to the market, consider these 5 tips to make your shopping experience more productive.

Plan Meals and Look Up Recipes Before you Go

Planning out meals every week or even for the whole month may seem tedious at first but it goes a long way in both saving money and ensuring you eat what you are supposed to. Before you head to the grocery store, sit down and think about what you want to eat. If you have no idea what you want it can be helpful to look through your local store’s weekly flyer to see what’s on sale and work around that.

Once you figure out an idea of what meals you want to eat you can look up recipes so you can put together a shopping list. This will help you ensure you only buy the ingredients you need. This whole process of finding meals and going through recipes is easily streamlined by using an app. Two excellent apps to use are Yummly and Fooducate. As an added bonus with Yummly is that you can “Yum” your favorite recipes and add the ingredients in them automatically to an in-app shopping list.

Write a Detailed List and Stick to It

Having a detailed shopping list will help you shop more efficiently by finding what you need more quickly. This is especially helpful in a very large supermarket.

When you are writing a grocery list based on a sales paper, meal plan or recipe it is important to write down brand names or know what generic brands you can buy for member prices. You may also want to write down sale’s prices so you are sure you are buying the right product. Also, don’t forget to check for coupons online before your trip to the store. Listing the ingredients you want to purchase by location in store can also be done and prevents you from having to go back and forth from aisles to, say, the produce section. Some stores provide the aisle info online.

Sticking to a list really requires willpower. Stay focused on only what you need and try to not let your eyes wander around shelves. If you find you really struggle, try these two things:

Time Yourself: Set the timer on your phone for 15-20 minutes (however long is a reasonable time for your list) and get your shopping done in that time. You could also set the stopwatch and simply work against yourself to see how quickly you can get everything. This could be really fun for shopping with your children if they are old enough to go through the store to grab items by themselves.
Use Exact Cash: This can be really helpful if you tend to buy junk food at the last minute and also use sale’s flyers for shopping. Write down prices for all the ingredients, add it up including tax, and only take in just enough cash to cover the cost of your list. Not having extra money or your debit card will stop you from buying something you shouldn’t.

Don’t Shop Hungry

Going grocery shopping while you’re hungry is a very bad idea, especially when strong cravings are in play. When you feel hungry and you’re surrounded by tasty food you are much more apt to: 1) buy more than you need in terms of amount and calories, and 2) buy foods that aren’t on your list (junk food, highly processed food).

The idea of not grocery shopping while you’re hungry isn’t just good judgement but also scientifically sound. A study in JAMA Internal Medicine archives done in 2013 showed that participants who fasted prior to shopping didn’t necessarily buy more food but they did buy more high-calorie food.

Even more interesting is that being hungry while shopping doesn’t just affect the types of groceries you buy but also non-food items as well. Researchers at USC Dornsife found that participants who were experiencing hunger pains while shopping would purchase more non-food items than those who had eaten recently.

Don’t Shop While Emotional (Stressed, Angry, etc)

Similarly to shopping hungry, don’t go shopping when you feel any exaggerated emotion. This could be upsetting emotions like anger or just excitement over getting together with your girlfriends on the weekend. If you are an emotional eater, going shopping while you feel any strong emotions can lead to unwise food choices. Food is very connected to comfort and celebration in our society.

While many studies about emotion and impulsive shopping, like this one, don’t involve grocery shopping, researchers agree that the result is very much the same. When you combine the effects of emotion with hunger, it’s pretty much a guarantee you’re going to buy more than you should or overindulge in your favorite comfort foods.

Go grocery shopping when you are in good, neutral mood and dealing with limited stress. Reducing your stress might mean leaving the kids or your significant other at home. It may also mean going shopping very early in the morning or at night when the store isn’t so busy.

Shop the Perimeter of the Grocery Store

Whether you are shopping without a list or with a full, detailed list, it is best to stick to the perimeter of your store as much as you can. Why? Majority of grocery stores tend to keep produce, meat, frozen produce, and other whole foods on the outskirts of the store while most of the processed foods that can stay on the shelf for months are in aisles in the middle. By staying on the outside of the aisles as much as possible you are going to keep your mind on track.

Many of these tips for staying on track are basic but very powerful. They will also become second nature as you practice them. Be sure to put some or all of these tips into effect the next time you need to restock your fridge and pantry. When we fail to plan, we plan to fail.

4 Prescription Weight Loss Pills You Should Know About

December 12, 2013 by Ajima Jackson Leave a Comment

There is some good news about the change in how obesity is viewed as a disease by the medical community. It may now be easier for you to have access to medical weight loss and weight management treatments covered by insurance, if you and your doctor feel it is the best choice for you. There are many different prescription diet pills that your doctor can prescribe and find the best one to help you reach a healthy weight. The other news is that now YOU have to educate yourself on these prescriptions so you can be an educated patient. It’s a little extra work on your part, but the payoff is worth it, especially because some past pills have had negative side effects and were taken off the market. Here are 4 prescription diet pills that you should know about. (Talk to your doctor about these drugs so that you have all the info you need since this is just an overview.)

Qsymia

Qsymia is one of the new hybrid prescription diet drugs that have come on the market that combine two or more prescription drugs to create one pill to address obesity. In Qsymia the combination contains phentermine and topiramate. Phentermine is a popular appetite suppressant and topiramate is an anti-convulsing. In combination with diet and exercise, Qysmia is most often prescribed to those with weight issues that are related to diabetes, high cholesterol or high blood pressure. The fact that Qysmia includes an anti-convulsant should be a sign that this is a diet drug that is not meant for anyone. There is a risk of potential addiction due to the phentermine ingredients and you should not suddenly stop taking Qysmia as there can be a risk for seizures. Qysmia should not be taken by people with a history of glaucoma or thyroid disorders and should not be taken if you are pregnant or nursing. There is a potential for complications from drug interactions and increased stress on your liver and kidneys so make sure to check with your doctor that this is the right diet pill for you.

Orlistat

Orlistat can be confusing to people as it is also sold under the name Xenical and Alli. The last branding of the drug does not require a prescription due to it being a much smaller dose than is clinically indicated for weight loss. Orlistat works by blocking fat absorption from food. It can block almost 20% of the fats taken in as a meal and the excess fat is passed from the body through regular bowel activity. Orlistat is generally combined with a reduced calorie diet and has a successful track record in morbidly obese patients that are at risk or have diabetes, high blood pressure, high cholesterol or arteriosclerosis. The main concern with Orlistat beyond the typical ones of drug interaction lies with a unique form of vitamin deficiency that can occur while on the drug. In blocking the fat from being absorbed, Orlistat also blocks the body’s ability to absorb vitamins A, E, D and beta-carotenes from the fat, so a multi vitamin is recommended. Orlistat has a specific warning on it about interaction with many blood thinning drugs.

Xenical

Xenical is one of the brand names that the weight loss drug Orlistat is sold under. Unlike the other branding, Alli, Xenical maintains the clinical recommended dosage of 120mg per dose which is why it requires a prescription and alli does not. The dosage amount in Alli is not suggested to be of benefit to those who are morbidly obese. While Xenical is considered safe to take, there are some risks for side effects involved. Some people have experience hives, sweating, rashes or rapid breathing while taking Xenical. It is recommended that it is taken with a reduced calorie diet and a multi-vitamin as it blocks the natural absorption of some key vitamins from food as well as blocking fat absorption.

Phentermine

Phentermine is one of the best known of the prescribed diet pills and can be hugely effective when combined with a reduced calorie diet, exercise and lifestyle changes. It is a psychostimulant drug and is similar in composition to an amphetamine. It is used medically as an appetite suppressant and has been extensively studied. One of the biggest cautions about phentermine is that it can have addictive properties for people. The other main concern is that it can interact with other drugs in the same family, many of which are available without a prescription. If you are taking any antihistamine, decongestants or cold medicines be sure to let your doctor know. Phentermine is also not recommended for women who are pregnant or nursing.

Weight Loss on a Budget Tip #27: Bring Your Lunch From Home

October 27, 2013 by Ajima Jackson Leave a Comment

It’s almost the end of our Weight Loss on a Budget Challenge so I just have a few more tips. Today’s Tip #27: Bring Your Lunch From Home.

There are 3 major benefits to bringing your lunch to work or while you are out.

Saving Money – Buying your lunch everyday can be very expensive. The cheaper options (dollar menus for example) tend to be very convenient, but also FULL of empty calories, fatty meats and simple carbs. You can save money by planning out your meals according to your daily budget. Create your own healthy meal plan with low cost items like greek yogurt, low sodium deli meat, cereal, bulk items (nuts, beans, etc), cottage cheese, apples, oranges, protein shakes, etc.
Calorie Control and Healthy Ingredients – When your make your lunch, you know exactly what’s in it. You will have selected the ingredients and you’ll know how the food was prepared. Also, you will have already considered things like calories and the nutritional value (vitamins, fiber, etc). If you have a calorie goal for the day, it’s easier to stay on track because youl know in advance what your calorie counts should be.
Portion Control – When you order your lunch, sometimes you may not be aware of what the true portion size is for what you’re eating because you’re on the run. You may think you’re eating 1 serving of a food when you are really eating 4 servings. That’s because there are so many great restaurants out there that have huge portions that don’t work for people who want to cut back to lose weight. In the end, you may feel like you’re getting a deal on food, but you are sabotaging your weight loss efforts with those huge portions. In addition, many of us were raised to eat everything on our plates, so the thought of not eating what we just paid top dollar for doesn’t compute. Thus we end up eating more food than we need to. That leads to guilt because we don’t want to “waste” food, so we eat it. When you make your own lunch, you can better control how much food you eat.

Weight Loss on a Budget Tip #12: Plan Your Leftovers

October 12, 2013 by Ajima Jackson Leave a Comment

Today’s Weight Loss on a Budget Tip will help you save money on your meals, especially when eating out in restaurants. Tip #12: Plan Your Leftovers! There are many reasons why leftovers are awesome when you are on a budget:

Eating leftovers means that you are not purchasing or preparing new food for each meal. Eat what you’ve already prepared at home. Have dinner leftovers for lunch, for example instead of buying your lunch while at work. Save money and time.
At restaurants, you can request in advance that they put half of your meal in a “to go” container so that you can take it with you. This will help you to cut down on calories (serving size) and give you a restaurant quality meal to enjoy the next day that you’ve already paid for. Sweet!
Saving food for leftovers will help take you out of the mindset that you have to eat EVERYTHING or your plate. Many people end up feeling bad about not eating their whole meal because we are taught, as children, to not waste food. If you keep in mind that it’s ok to save some food for the next day, those thoughts of being wasteful won’t creep in.
Weight Loss calls for most of us to make more meals at home. Make sure that you consider how you will store the ingredients that you are prepping so that if you put your meal together it will last for a day or two. For example, if you have to freeze elements or keep them separate in the fridge, you may want to keep that in mind.
Find recipes that allow you to prepare large portions for a reasonable price.

leftovers save money

ingredients

5 Keys to Picking the Best Protein Powder