How to Make Your Own Protein Shakes

Instant protein shakes are expensive and they contain abstract ingredients that you may be uncertain about. If you build your own protein shakes you save money while understanding what it is you are putting into your body. The base of protein shakes is a protein powder. You can buy protein powders in bulk without all of the other additives at a fraction of the cost. There are whey proteins and there are whey protein isolates and soy protein isolates. Whey protein contains more fat whereas in protein isolates there is only a trace amount. Because these protein powders do not have any additives you can do anything you like with them. You can make smoothies or shakes. 

I recently found soy and whey protein isolate at the grocery store! It is a new product offered by President’s Choice! I was very excited about this discovery because it was only 17.99 for a huge container! Protein isolates go a long way because it is pure protein that you add other ingredients to rather than the protein shake powders that contains sugar or sweeteners, dry milk etc. I would not recommend following the instructions on the package. It is best to pre-make your shakes and smoothies and let them sit in the refrigerator if you can. 

This will allow the protein powder particles to absorb moisture from whatever it is you are mixing with it. If you drink it right away its a bit gritty, although this is no different from premade shake mix products. The product I purchased comes with a huge scoop and recommends mixing it with 1 cup of liquid and boasts 25 grams of protein. This recipe is a little too thick in my opinion and I think its better to have two shakes a day with half of the suggested amount.

Fruit Smoothies: 1/2 of a banana, 1/2 cup orange, juice 1/4 cup fat free flavoured yogurt put everything in a huge cup and use a hand blender or a standard electric blender. I use a hand blender and a big glass because it is easier to clean up. Once everything is blended together, blend in 2 heaping tablespoons or 1 rounded coffee scoop of protein powder. You can make these in advance for the following day if you like. Add extra fruit or change the juice. This recipe is intended for ratio purposes. So make it with fruits and juices that you like. If you are making smoothies for the following day, in order to keep the blend fresh–be sure to put it in a tightly sealed container and do not leave any air space.

Try using berry powders to add more flavour and nutrition to your shakes and smoothies. Freeze dried berry powders contain essential fatty acids, amino acids, vitamins, fibre, potassium, iron, phosphorous and calcium. They also help to reduce bad cholesterol and get rid of free radicals. Be sure to do your product research and read labels before purchasing them. They should not contain preservatives, caffeine, or other fillers.

Shakes: These are easy to make when you are on the go. You will need a Tupperware "quick shake" (or a product that functions similarly). You can put all of the dry ingredients in your quick shake in advance. 2 tsp of cocoa powder or carob powder, 2 heaping Tbsp protein powder 2 Tbsp sugar (or 2 packets of a sugar substitute) Then add 1/2 cup skim milk or soy milk. Shake vigorously.  Once the powder has been thoroughly mixed into the milk or soy milk, add 1 cup more of either skim or soy milk. If you enjoy soy milk, vanilla-flavoured brands make excellent shakes.

Try adding 2 tablespoons of Agar Agar Powder to your protein shakes to make them thicker while also adding protein and minerals. Agar Agar is a vegetable substitute for gelatin that comes from seaweed. It is colourless and tasteless. Two tablespoons is only 50 calories and it will add 1.2 g dietary fibre, 1 g of protein, 16 mg of sodium, 20% of your daily recommended iron, 30% daily recomended magnesium, 10% of your daily recommended calcium, and 4% of your daily recommended vitamin E.

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Even if you don’t work out, protein shakes and smoothies are a great way to add protein to your diet. Sugars and simple carbohydrates cause our blood sugar to rise rapidly and fall rapidly. When our blood sugar drops it stimulates our appetite. These extreme changes in energy levels make it difficult to maintain our willpower and to avoid poor food choices. Protein takes longer for the body to digest, which means that it provides a more consistent source of energy. While providing consistent energy, protein also requires more energy for the digestion process which means it will increase your metabolism. Make sure to check out the "Food Facts" when buying protein powders. They should still be provided if you are buying bulk (some health food stores sell protein powders by the pound).

Please Note: You can become dehydrated if you do not drink enough water when drinking protein shakes. If you do not feel well when you drink protein shakes, dehydration is the likely cause. For every protein shake you drink in a day drink 2 extra glasses of water.

Which Foods Have the Most Fiber?

Do you need to increase the amount of fiber in your diet? Fiber is essential to a healthy diet. Fiber will allow your body to work better to digest food and will help fight against constipation. Many people do not get enough fiber in their diet. Along with eating foods that are high in fiber you could also add a supplement to your diet if you’re still not getting enough, like Benefiber. Benefiber is a good choice because it is tasteless and you can add it to any drink or food and you will not see or taste it in the food. It’s not gritty like other fiber substitutes, so you won’t get that gritty feeling in your mouth from eating it or drinking it with something else. Add more fiber to your diet and your digestive system as well as your colon will be happier. A fiber deficiency increases your risk of constipation, hemorrhoids, high cholesterol, high blood sugar, obesity, colon cancer and heart disease. In other words, high fiber foods are essential if you want to look and feel your best. Eating more high fiber foods will give you strength to get up and go on regular basis. Most Americans get only 10 grams of fiber daily. You need to take in 30 to 40 grams of fiber a day for optimum health. Most people are not getting nearly enough fiber in their diet. 

 

Here is a list of foods that have fiber in them, some have more fiber than others:
Apples
Apricot
Asparagus
Artichoke
Avocado
Banana
Barley, raw or cooked
Beans
Black berries
Blue berries
Brazil nuts
Broccoli
Cabbage
Cantaloupe
Carrots
Coconut
All Bran Cereal
Oat Bran Cereal
Dried figs
Wholemeal flour
Grapes
Kiwi
Lemon
Lettuce
Mango
Nashi Pear
Almonds
Cashews
Oranges
Onion
Peanuts
Peach
Pear with skin
Peas
Pistachio nuts
Pecans
Air-popped popcorn
Baked potato with skin
Raspberries
Raisins
Whole wheat Spaghetti
Rice
Strawberries
Spinach
Sunflower seeds
Sweet corn
Tomatoes
Tomato paste
Whole wheat bread
Walnuts

The foods with the highest amount of fiber include the following: Dried beans, peas and other legumes including baked beans, kidney beans, split peas, dried limas, garbanzos, lentils, pinto beans and black beans, green beans, snap beans, pole beans, Lima beans and broad beans. Dried fruit, such as figs, apricots and dates. Fruits like raspberries, blackberries, strawberries, cherries, plums, pears, apples, kiwi, guava, coconut and banana’s. Vegetables like fresh and frozen green peas, broccoli, brussel sprouts, sweet corn, beet root, baked potato with the skin and carrots. Also, green vegetables like spinach, beet greens, kale, collards, Swiss chard and turnip greens. Nuts that are high in fiber include almonds, Brazil nuts, peanuts and walnut. Whole wheat, barley products, rye, oats, buckwheat and cornmeal are all high in fiber too. Remember that you may want to consult a doctor before starting any type of diet or increasing your intake of fiber.

Health Benefits of Red Wine: What's Real and What's Hype?

Studies showing the health benefits of red wine seem almost too good to be true, especially when we are bombarded daily with both the hype of some new miracle cure alongside dire warnings regarding the foods we eat and medicines we take.  All too frequently, what was being touted as a breakthrough one day often does not stand up to later scrutiny. 

Regarding red wine, though, there does appear to be some merit regarding the claims and a few thousand years of usage seems to show that, in moderation, this is not only safe but may indeed be beneficial.

For a start, red wine is full of antioxidants which many researchers feel help promote the overall health of the heart by lowering bad cholesterol while raising the “good” cholesterol, thus protecting the arteries.  These antioxidants, such as flavonoids and non flavonoids, seem to have many promising heart-healthy benefits.  In addition, it even appears as though the alcohol in red wine may also help, though there is some debate regarding if those benefits are more pronounced in red wine consumption or if drinking any alcoholic beverage (such as beer or white wine) will produce the same results.

Proponents of red wine consumption point to studies which indicate that the antioxidants in red wine known as polyphenols help protect the lining in the blood vessels of the heart.  These antioxidants come in two main forms:

• Flavonoids:  An antioxidant which is found in many fruits and other foods, such as cocoa, tea, onions, oranges and grapes, among others.   Wine and beer also contain some flavonoids, though not in the same quantities as red wine.
• Non Flavonoids:  These antioxidants appear to prevent fatty deposits from blocking and clogging the arteries in the heart.  For this reason, there has been a great deal of attention focused on this, though it should be noted that the studies mostly involved mice rather than humans.  Resveratrol, which has been getting the most attention (and probably the most spam in regards to supplements) is a type of non flavonoid.

Regarding resveratrol, as I stated earlier, most of the studies have involved mice and researchers are loathe to suggest that taking a resveratrol supplement will have any health benefits.  The Mayo Clinic has reported that a person would have to consume between 100 and 1000 glasses of red wine per day to receive the same dosage used in the mice studies.  However, some studies have indicated that resveratrol, perhaps in smaller amounts, can reduce the risk of inflammation and blood clotting, which in turn can lower the risk for heart disease and stroke.  On a personal note, having developed arthritis in my teens due to another illness, I feel that a glass of red wine does at least help the symptoms in this regard.

Whatever you decide, it does appear that at least some alcohol consumption may be good for you while drinking red wine might have some additional benefits.

I hope this information has helped.