What Are Protein Powders?
Protein powders are concentrated sources of protein which can be either animal or plant-based. Some protein powders are fortified with vitamins and minerals, particularly calcium. Fitness buffs and athletes may find taking protein powder supplements can help them maximize muscle gain and fat loss. Protein powders can also be beneficial for people who are struggling to meet their protein requirements with food alone, such as older adults, vegans, and vegetarians.
Types of Protein Powder
1. Whey Protein
Whey protein powder is one of the most popular protein supplements on the market today. Whey is a byproduct of the cheese-making process. It digests quickly and is rich in branched-chain amino acids (BCAAs). One of these BCAAs, leucine, promotes muscle growth and recovery after exercise. Aside from promoting lean muscle growth and fat loss, whey protein also supports cardiovascular health and healthy metabolism.
Whey protein powder comes in different flavors such as chocolate, strawberry, cookies and cream, mocha, and vanilla. While it is high in protein, whey contains lactose (milk sugar) which some people have difficulty digesting. So keep this in mind if you are lactose intolerant.
2. Casein Protein
Casein is produced using a process applied to liquid milk, concentrating or isolating the milk protein from carbohydrates and fats. Casein protein powder provides similar benefits to whey protein but digests over a longer period of time.
Just like whey, casein is a byproduct of milk, making it allergenic to some. The body craves for nutrients after exercise so it can replenish and rebuild itself. Because casein is absorbed more slowly, it is not ideal as a post-workout supplement. Furthermore, it may contain artificial ingredients to make it palatable.
3. Egg Protein
Egg protein comes from eggs. It’s a protein made by separating the yolks and dehydrating egg whites. Besides protein, egg protein powder also contains vitamins and minerals. Some people may be allergic to egg protein powder, especially young adults. It’s also one of the more expensive protein powder supplements.
4. Soy Protein
Soybeans are a source of plant protein that provides all of the essential amino acids. Soy protein is concentrated or isolated after the soybeans have been hulled and then dried into soy flour. Protein from soybeans may help promote bone health and improve immune function. It may also reduce the risk of certain cancers and help prevent cardiovascular disease.
However, there’s a possibility that soy may be genetically modified to produce higher crop yields. Consuming too much soy protein may also reduce testosterone and increase estrogen levels. This has led some people (especially in the bodybuilding community) to question whether taking this type of protein powder is a wise choice for men.
5. Rice Protein
Yes, there is protein in rice. Although often thought of as a source of carbohydrates only, brown rice is enjoying increased popularity as a vegetarian protein powder. Rice protein is a good option for vegans and people with dairy allergies.
Aside from protein, brown rice is also a good source of vitamin B and fiber. It’s also hypoallergenic and easily digestible. But unlike soy, rice protein is deficient in some amino acids. Hence, it’s not advisable to make it your main source of dietary protein.
6. Pea Protein
Another popular choice for vegans and vegetarians, pea protein comes from the yellow split pea. Like other plant-based proteins, pea protein is hypoallergenic. With few additives or artificial ingredients, it appeals to people looking for more natural protein sources.
Isolated pea protein is considered complete because it contains essential amino acids. However, it is deficient in certain amino acids, so good protein powder formulations contain additional amino acids added.
Final Thoughts on the Different Types of
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Health Benefits of Pineapple
1. Loaded With Nutrients
Pineapples are low in calories, but have a very impressive nutrient profile. One cup of pineapple chunks contains the following:
• Calories: 82.5
• Carbs: 21.6 grams
• Fiber: 2.3 grams
• Protein: 1 gram
• Fat: 1.7 grams
• Vitamin C: 131% of RDI*
• Vitamin B6: 9% of RDI
• Thiamin: 9% of RDI
• Folate: 7% of RDI
• Niacin: 4% of RDI
• Pantothenic acid: 4% of RDI
• Riboflavin: 3% of RDI
• Copper: 9% of RDI
• Iron: 3% of RDI
• Potassium: 5% of RDI
• Magnesium: 5% of RDI
• Manganese: 76% of RDI
*RDI – Reference Daily Intake: The daily intake level of a nutrient that is considered to be sufficient to meet the requirements of 97–98% of healthy individuals in the United States.
Pineapples are especially rich in vitamin C and manganese, providing 131% and 76% of the reference daily intake, respectively. In addition, they are cholesterol-free, fat-free, and low in sodium.
Vitamin C is essential for a healthy immune system, iron absorption, growth, and development. Meanwhile, manganese has antioxidant properties, aids growth, and helps maintains a healthy metabolism.
2. Good Source of Disease-Fighting Antioxidants
Aside from being rich in nutrients, pineapples are also a good source of antioxidants. Antioxidants are molecules which help the body combat free radicals. Free radicals interact with cells and cause damage linked to many harmful diseases, chronic inflammation, and a weakened immune system.
Being rich in antioxidants, pineapples may reduce the risk of some chronic diseases such as diabetes, heart disease, and certain cancers. Pineapples are particularly rich in antioxidants known as flavonoids and phenolic acids.
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What is Sodium?
Sodium is a nutrient that helps maintain the right balance of fluids in the body. It influences the contraction and relaxation of muscles and also helps transmit nerve impulses. A major source of sodium in our diet is salt in the form of sodium chloride (which is 40% sodium and 60% chloride).
How Much Sodium in a Day?
The US Department of Health and Human Services recommends that adults and children over 14 years old should limit their daily sodium intake to less than 2,300 mg (the equivalent of one teaspoon of salt). Other organizations have different recommendations. The World Health Organization suggests consuming 2,000 mg of sodium per day, while the American Heart Association advises a sodium intake of between 1,500 and 2,300 mg per day.
Too Much Sodium Can Cause Health Problems
The different recommendations notwithstanding, one thing is clear. Many people are consuming way too much sodium. The average American consumes about 3,400 mg of sodium a day, much more than what is recommended.
The kidneys balance the amount of sodium in the body. When the body is low in sodium, the kidneys hold on to this nutrient. When the level of sodium in the body is high, the kidneys excrete the excess in the urine.
But if the kidneys cannot eliminate enough sodium, it starts to build up in the blood. Excessive daily sodium intake can lead to high blood pressure, which causes damage to arteries and blood vessels when chronically elevated. Too much sodium can also increase the risk of heart disease, stroke, and kidney disease.
Main Food Sources of Sodium
Processed foods – Processed foods are usually high in salt and additives which contain sodium. Examples include cold cuts, bacon, bread, pizza, soups, cheese, and fast food.
Natural sources – Some foods that we eat naturally contain sodium. These include meat, vegetables, shellfish, and dairy products. Eating these foods adds to your overall daily sodium intake.
Salt and other condiments – Many food recipes require the use of salt. Condiments may also contain sodium. For example, one tablespoon of regular soy sauce has about 1,000 mg of sodium.
Sodium-related Terms on Food Packages
When buying food, it’s important to read the label. Here are some terms that you might see in the food packaging and what they mean.
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Protein for Weight Loss: Vegan Proteins
A cup of peas contains around 8 times more protein than the equivalent amount of spinach and are a good source of vitamin C. You can eat peas on their own, add them into a salad, or mash them up to add to a sauce or smoothie. Peas offer generous amounts of protein and are a good alternative source of this nutrient.
Artichokes are high in fiber as well as protein and help you stay feeling fuller for longer. Artichokes can be eaten on their own, in a salad, on a pizza, or as a flatbread topping to make them more interesting.
Spinach contains a lot of protein and is also full of antioxidants, folates, and vitamins. Eat your spinach raw or steam it to retain the vitamins while making it easier for your body to absorb calcium from the plant. Spinach is good on its own or in a salad, stew, soup, pasta or stir-fry.
Besides offering 6 grams of protein and 7 grams of fiber per cup, tomatoes also offer vitamins A and K, as well as potassium. The lycopene in tomatoes also helps reduce the risk of various cancers such as lung, prostate, bladder and stomach cancer. These antioxidants also help reduce the risk of cardiovascular diseases.
Guavas contain more protein than any other fruit and offer 4 grams of protein and 9 grams of fiber per cup. They are also full of vitamin C and are low in calories. This makes guavas an excellent protein for weight loss.
A single cup of lentils offers more protein than 3 eggs and only adds 1 gram of fat to your meal. Eating lentils often will improve your cholesterol and encourage weight loss. Try them in soup or as a side dish.
Beans are packed full of vitamins, minerals and antioxidants, as well as protein. They are great for heart health and due to their slower digestion, they keep you feeling full for longer. This is an added bonus if you are trying to lose weight. Add beans into stews, soups and salads or steam them with other vegetables. You can even add them into your wild rice dishes to mix things up a bit. Beans are also great as a snack if mixed as a dip or into a salsa and eaten with whole grain or vegetable chips.
Peanut butter is an excellent source of protein, but make sure you don’t overindulge as too much peanut butter can also cause weight gain. Go for the natural, unsalted peanut butter with no hydrogenated oils or sugar added. This is the healthiest way to enjoy the protein goodness without worrying about too many extra calories. Stick to two tablespoons a day at most. Add it into smoothies, in your oatmeal, as a dip for your carrot sticks, or simply on whole grain bread as a sandwich.
While there are many other proteins for weight loss that you can try, those listed above pack a punch when it comes to the amount of protein relative to the calories they provide. Aim for organic where possible, and avoid additives and preservatives. Enjoy a variety of proteins in many different ways and you will also avoid feeling deprived while on your weight loss journey.
How to Achieve Fitness in the Workplace
1. Go for a walk
Instead of sending an email or making a call, if someone is close enough, take a walk. Talking face to face can also improve productivity and increase blood flow to get your brain functioning better. Face to face chats also reduce distractions and improve attention to the matter at hand. Wear a step counter to see how far you walk each day just by making this simple change in how you do things at the office.
2. Try a different commute
If possible, look at a different way to commute to work. If you live close enough, try a walk or ride a bike to work. Walk to and from the bus or train station when using public transportation. If you have to take your car, try and park a bit further away so that you need to walk a bit to get to and from your car. Take the stairs instead of the elevator. The extra steps will add up.
3. Reduce your time spent sitting
Many offices now offer standing desks which allow you to at least do some of your regular tasks while standing up. Make sure you stand up at least once an hour, even if it is just to stretch your muscles. Try to arrange standing meetings when possible so that the main issues are tackled faster and efficiency is improved, and everyone gets to stand for a period of time instead of sitting. Move the meeting outdoors now and then, if possible, so you get a change of scenery and no one is tempted to pull up a chair.
4. Exercise at your desk
Try using an inflatable exercise ball instead of chair to stimulate your core while you are sitting. This improves posture and encourages better balance, and has been shown to reduce distraction while working, as well. Try some exercises at your desk, such as leg lifts, shoulder rolls, and hand stretching. The FITin56 program can show you a number of other easy exercises you can do in your office to improve fitness in the workplace.
5. Take a break
Skip a coffee break or take a few minutes off your lunch break to do some exercise instead. Go for a walk, do some office cardio if you have a private office, or get others to join in and have a 10 minute exercise session for the office every day. Working out together can improve teamwork, reduce stress, and improve overall well-being of everyone in the office. Perhaps discuss a short yoga workout or something similar that everyone can take part in.
Fitness in the workplace starts with getting up and moving around. Reduce the amount of time spent sitting and increase movement however and whenever possible. Productivity, fitness, and health improves with doing exercise, even if it is just for short spaces of time during the day.
FITin56 has some great exercises that you can do in your spare time to get fit in 56 days. The workouts in the program don’t require a gym and can be done at home or in the office. In as little as 30 minutes a day, you can start your journey to being fit and healthy. Sign up now!
Mango Health Benefits
1. Help strengthen the immune system and improve digestion
One mango health benefit is boosting the immune system. Mango has lots of Vitamin A, Vitamin C, and 25 different types of carotenoids to help our immune system become strong and healthy. This fruit is also a good source of enzymes for protein breakdown. Moreover, the fiber in mangoes helps to improve our digestive system and eliminate conditions related to digestion. Many nutritional experts encourage people to eat mangoes regularly to prevent constipation and to promote a healthy digestive tract and regular bowel movements.
2. Improve eye health
Mango health benefits also include helping to improve vision and eye health. A cup of mango slices can satisfy 25% of your daily need for vitamin A, which will promote good eyesight and help prevent dry eyes and night blindness.
Zeaxanthin is one of the antioxidants found in mangoes. This antioxidant plays a protective role in our eye health and may possibly ward off macular degeneration that affects many in old age. In addition, many researchers have recommended that people should have a higher intake of all fruits (for example, 3 or more servings a day) to reduce the risk of developing age-related macular degeneration.
3. Can help prevent cancer
A number of studies have concluded that the antioxidant compounds found in mangoes such as gallic acid, fisetin, astragalin, quercetin, methyl gallate, and isoquercitrin have the ability to protect the human body against certain cancers such as leukemia, breast, prostate and colon cancer. These compounds work as antioxidants, protecting the cells from damage caused by oxidative stress (which causes DNA damage and many degenerative diseases).
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A burpee works out almost every muscle group in your body — including the arms, legs, chest, and core muscles. A burpee increases your aerobic activity, burns calories, and also helps tone and strengthen muscles, but how do you do a basic burpee?
How to Do a Burpee
• Begin in a standing position. The feet should be shoulder-width apart.
• Lower the body into a squatting position, placing the hands on the floor.
• Kick the feet back so you are in a push-up position. Keep the hands firmly on the ground to support the body.
• Lower the chest and do a push-up.
• Bring the chest back up.
• Jump the feet back to the squatting position.
• Stand up and jump into the air while clapping the arms overhead.
Do 15 repetitions to complete one set. If you’re a beginner, try doing 5 burpees in a row instead.
Why Are Burpees an Effective Exercise?
Burpees get your body burning calories and can burn 50% more than regular exercises, as they are an intense multi-muscle workout. Burpees can also help speed up your overall metabolism, helping you continue to burn fat even once you have stopped the exercise for the day. Burpees also improve strength of muscles in your abs, chest, arms, quads, hamstrings and glutes.
Burpees do not require any specialized equipment and are great for conditioning and improving stamina and endurance. They can be used to help improve fitness for almost any other sport as well. You can do burpees to add intense, fast paced variety to your workout program.
How Can You Change Your Burpees So They Never Become Boring?
Try burpee knee jumps by including a knee up. You can add in a box jump on the jumping part of the exercise or add a standing pull up to the jumping up part of the exercise. Change the plank in to a side plank before placing both hands back on the ground for the next step of the exercise, alternate from side to side for a more challenging workout. Increase the tempo and speed of the exercise as you get fitter so that this exercise always remains a bit of an intensive, fast paced, challenging exercise.
What is a burpee without some added spice? Add in extras such as weights on the wrists and ankles or incorporate other additions to your burpees to make them more interesting and challenging for you. Get creative; this will help you improve strength, fitness and fat burning without becoming bored.
Foods That Are Good for the Skin
First on our list of foods that are good for the skin is broccoli. Broccoli is packed full of vitamins and minerals, including Vitamin A, Vitamin C, and zinc. It also has the carotenoid lutein, which is known to help protect from oxidative stress, which can cause your skin to become dehydrated, damaged and wrinkled. Broccoli is a cruciferous vegetable and contains sulforaphane which has the potential to combat cancer and also protects against damage from the sun. Sulforaphane may also help keep collagen levels stable in the skin.
2. Fish High in Omega-3s
Fatty fish such as herring, salmon, and mackerel are packed with Omega-3 fatty acids, which are essential for skin health. Omega-3s are required to help your skin stay moisturized and supple. A lack of these acids can cause the skin to become dry, inflamed and even increase acne and other skin blemishes. Your skin can also become more sensitive to damage from the sun’s harmful UV rays.
Omega-3s may also help your skin recover from inflammation caused by autoimmune ailments such as lupus and psoriasis. Fatty fish also provides protein which improves the overall health and strength of the skin. The vitamin E in fatty fish is a well-known antioxidant which helps protect your skin against damage from free radicals as well as inflammation. Another mineral, zinc, helps the skin with cell renewal and overall skin health.
Vegans can get their Omega-3s from plant-based foods such as flaxseeds, walnuts, brussels sprouts, cauliflower, and more. PETA offers some great suggestions for vegans in their Vegan Guide to Omega-3s.
3. Sweet Potatoes
Beta-carotene is a nutrient found in sweet potatoes that can convert into vitamin A which helps with skin health and protection against sun damage. This also helps to keep your skin looking healthier and less wrinkled.
Tomatoes are full of vitamin C as well as all of the main carotenoids such as lutein, beta-carotene, and lycopene. This means that tomatoes help protect the skin and improve overall health. Eating tomatoes with fats such as olive oil or cheese helps improve the absorption of the essential carotenoids.
Walnuts are a great source of Omega-3s and Omega-6s. Omega-6 fatty acids can increase inflammation, but this is balanced out by the inflammation reducing Omega-3s. Walnuts contain zinc which helps your skin with wound healing and preventing bacteria from taking hold. Walnuts also contain Vitamin C, Vitamin E, and selenium which help improve skin health.
The isoflavones in soy benefit your skin by improving skin elasticity and reducing the appearance of wrinkles. Soy is especially good for improving skin moisturization and collagen production in postmenopausal women. Soy may also help your body combat sun damage.
The healthy fats in avocados are instrumental in improving skin moisture and flexibility, making it appear more supple and reducing the appearance of wrinkles and fine lines. Avocados are also a source of vitamin E which helps protect your skin from the damage caused by oxidative stress. Avocados also contain vitamin C which helps grow collagen and keeps skin moisturized and healthy.
8. Sunflower Seeds
Sunflower seeds contain Vitamin E, zinc, protein and selenium which are all nutrients that are great for skin health.
9. Bell Peppers
The yellow and red varieties of Bell peppers are full of beta-carotene which can convert to vitamin A in the body. Peppers also contain vitamin C which helps reduce the risk of dry, wrinkly skin and helps with collagen growth.
10. Dark Chocolate
Yes, dark chocolate is good for the skin. The cocoa in dark chocolate is packed full of the antioxidants that your skin needs to stay healthy, hydrated, and firm. These antioxidants protect against sun damage and can also improve blood flow, which improves the delivery of nutrients to the skin, making it healthier. Try to stick to chocolate containing at least 70% cocoa to get the best effects. Avoid chocolate with high levels of added sugar, which is not good for your body.
Eating foods that are good for the skin will help your skin stay smoother, healthier and less wrinkled. Improved blood flow and collagen production keeps your skin flushed and plump to reduce fine lines. Eating these foods will also help your skin protect against damage from UV rays as well as oxidative stress, giving you better-looking skin for years to come.
What are Resistance Bands Used For?
The variety of resistance bands available allows for different types of exercises ranging from light stretching to heavy-duty weight training exercises. If you are a beginner, you can start with light exercises that target all muscle groups and build up to heavier resistance to improve strength and stamina.
When recovering from injury, you can also start with the lighter bands and graduate to the stronger bands as you heal. The bands are used to create resistance to get muscles working, forcing them to contract and improve muscle and bone strength. Resistance bands can help improve both strength and endurance.
Resistance bands can also help tone muscles and recover or build muscle mass. They are also used by people trying to lose weight as part of a full body workout routine. Resistance band exercises can be alternated with cardio exercises to burn calories and improve endurance and stamina, plus assist in reducing fat stores.
Types of Resistance Bands
There are different types of resistance bands which are used for various purposes. Resistance bands with handles are generally used for muscle building and toning. The resistance bands are used instead of machines or weight training, and can be combined together to increase the amount of resistance.
Flat resistance bands are generally used for therapy and in Pilates for strength training. They are mostly used to help recover from injury, surgery, and physical therapy.
Arm and leg resistance bands are closed loop tube bands and are available in figure eights with handles for upper body and leg bands with ankle cuffs for working out the legs. These bands are used to target specific muscle groups.
Loop bands are smaller than the wide therapy bands and are a closed loop. Closed loop bands are usually used for training the butt and legs.
Mobility and power bands are used to train for powerlifting and are often used in gyms. These bands are used to correct mobility problems and help with stretching, pull-up assistance, and weight training.
What are Resistance Bands Benefits?
Resistance bands can offer as much muscle activity as training with weights, but with less force on the joints, therefore with less chance of injury. This also means that you can still work out your muscles even if you have joint pain or minor injuries that you couldn’t do with weight machines or dumbbells. Resistance bands offer constant resistance throughout the entire exercise as opposed to training with weights, which has periods when the muscles are not working.
The resistance bands offer constant tension, which means that your body has to continuously stabilize during exercises. This activates your core muscles, improving balance and strengthening your core. You are also less able to use momentum during exercise to complete the motions, ensuring muscles benefit from the full exercise.
Using resistance bands for exercises, especially power resistance bands, will help improve athletic performance and strength. Resistance bands also offer a much wider range of potential exercises and full body workouts than can be enjoyed using weights.
Resistance bands are inexpensive and can be used at home, in the gym, or while traveling. They are great for all ages and fitness levels. You can use resistance bands for pre-workout stretches, for a full workout, and even for post-workout cool-downs. Compared to weights, resistance bands are lighter and easier to pack, allowing you to train even if you are traveling.
People use resistance bands to gain muscle, improve strength, and build endurance. There are many exercises that can be done using resistance bands, starting from basic to full body intense workouts. To purchase quality resistance bands and exercise bands, go here. To discover exercises and workouts that can help you become fit and healthy by using resistance bands, sign up to FITin56 now.