Spotlight on Supplements: Protein Powder

Hi guys!  I want to start a new installment of articles focusing on everything you need to know about various supplements.  There are so many different supplements and varying information about each and every one of them so I thought this would be very helpful.

 So, to kick off my Spotlight on Supplements series, I would like to start with one of the most widely used supplements: protein powder!  Protein powder, in my opinion, is the number one supplement to have in your pantry.  It's extremely versatile, safe, effective and almost everyone can benefit from it. Whether you're a serious gym rat, a vegan/vegetarian, or simply trying to increase your protein intake, you gotta' love this stuff!  

To start, what is protein powder?  Well, it depends on the type of protein your powder is derived from (we'll get to that), but basically it's just an isolated, powdered form of a specific type of protein (or a blend of different types), that is made to be water soluble(ish) so that it can be mixed into a liquid. However, there are different brands of protein powder that include a handful of other supplemental additives - so read your labels! The various sources of protein these supplements can be derived from are as follows:

Whey
Whey is is the liquid remaining after milk has been curdled and strained, and in the case of a protein powder, dehydrated. This is the most common type of protein that protein powders are made from. That's because whey contains high levels of all nine of the essential amino acids (making it a complete protein) and branched-chain amino acids (these can be a whole other supplement in an of themselves, more later). More specifically, whey contains the highest amount of the amino acid cysteine, which is used to form glutathione; a tripeptide that plays a crucial role in the synthesis of protein, or new muscle. Whey is also very water soluble, making for a smoother texture when mixed, and is neutral tasting. There are 3 different types of whey protein...
          - Concentrate: contains between 25 - 89% protein, and contains a little more fat
          - Isolate: more purified and contains 90+% protein, almost fat-free, and easier to digest
          - Hydrolysate: rarely seen in protein powder due to taste, easy to digest, and is often found                                   in baby formula
Because whey is derived from milk, people who are lactose intolerant or are allergic/sensitive to milk may not want to use a whey-based protein. 

Casein
Casein is the most abundant protein found in milk.  When digested, it forms into a lump or clot in the stomach.  This is good, because as this clot/lump of casein travels through the digestive track, it is able to supply a stable and slow-release of amino acids into the blood stream. It is also pretty water soluble.  Casein additionally contains higher amounts of glutamine (again, we'll save this discussion for another day), and casomorphin. As with whey, if you have an allergy, intolerance or sensitivity to milk, this type of protein powder is not for you.

Soy
This protein is derived from, you guessed it, soybeans.  The protein comes from soybean meal that has been dehulled and defatted. From there they are processed into three kinds of high protein commercial products: soy flour, concentrates, and isolates. The pros of soy protein is that soy contains many other nutritional benefits aside from a high quality protein, it's easily digestible and dairy free. However, soy protein also contains isoflavones, a type of phytoestrogen that has been linked to breast and prostate cancer.  Also, isoflavones can interfere with the iodine, which plays a pivotal role in thyroid function, and can be allergenic. If you have a history of breast cancer, prostate cancer, or hypothyroidism, you may want to shy away from soy based protein powders.

Egg White
Just as it sounds, egg white protein is simply pasteurized and powdered egg white. There are numerous benefits to an choosing egg white based protein powder.  Egg white protein is a top quality protein (it's a complete protein), since it comes from an animal source. It is also easy to digest and highly bioavailable, fat free and contains potassium, which can help metabolize carbohydrates and aids in the development and growth of muscles. Vegan?  Move along.

Plant-Based Protein Powders (Hemp seed, sprouted rice, pea)
This is typically the best choice for people who have sensitivities to milk, vegan, and cautious of soy. Although these various plant-based protein powders tend to be less palatable (they are not as water soluble, making them a little, or a lot, chalky in texture), they do contain many benefits.  Hemp seed protein contains a complete and highly-digestible protein and the oil that goes along with it is high in the good essential fatty acids. Sprouted rice protein is made from the whole grain and is a complete protein source, highly digestible and allergen free. However, it's low in the amino acid lysine, so is often combined with pea protein powder.  Pea protein is again, hypoallergenic, and is very similar to soy protein, minus the phytoestrogens.

Whew!  That was a lot, I know, but that just goes to prove how complicated the world of supplements can be.  My protein of choice is Vega protein powder.  It's a plant based protein, since I have a lot of allergies and sensitivities, and is pretty comparable to a whey or soy powder when it comes to texture and taste.  Aside from just mixing it with some almond milk or water after hitting the gym, I also love to cook and bake with it.  I add it to cookie batter, oatmeal, smoothies, all sorts of stuff!

What type of protein do you use, and what's your favorite way to use it?

Ouch! What To Do When You Hit The Gym TOO Hard

Now I love a good "beast mode" work out as much as the next girl, but sometimes I over do it and before I know it, that "good" burn turns into "oh my gosh I can't move!"  For instance, yesterday I could barely walk due to an awesome leg session the other day, and I was definitely paying the price!

This needs to happen, for real though...

But from my pain, came a little inspiration! So here's the scoop on that pesky next-day misery and what you can do to ease the suffering.

What is it? Delayed onset muscle soreness (DOMS),  is the pain and stiffness felt in muscles several hours to days after unaccustomed or strenuous exercise.
The soreness is felt most strongly 24 to 72 hours after the exercise.

What causes it? One big misconception is that DOMS is the result of lactic acid build up within the muscle, however this is not the case. Blood lactate levels return to resting levels within one hour of exercise, even after intense workouts. Instead, DOMS is the result of microscopic tearing of the muscle fibers and the accompanied inflammation. The amount of tearing (and soreness) depends on how hard and how long you exercise and what type of exercise you did. Eccentric muscle contractions seem to more closely associated with DOMS than concentric movements. Going down stairs, running downhill, the lowering of weights and the downward motion of squats, lunges and push-ups are all examples of eccentric movements.

How to ease the pain:
Ibuprofen - This reduces inflammation within the body.  Ibuprofen has been known to be harsh on the liver with prolonged use, so you don't want to make it a habit. It's best to consult with your doctor to ensure you are able to safely take ibuprofen since it should be avoided with some medical conditions.

Warm soak with Epsom salt - The warmth increases blood flow to the affected muscles, a treatment shown in several studies to reduce the pain associated with DOMS. Adding some Epsom salt to the water will also bring down any inflammation.

Massage/Foam Rolling - If you have someone on hand nice enough to give you a nice massage, a gentle but firm massage of the area will help loosen up any stiffness and increase blood flow.  If no one is around to lend a hand (literally, hahaha), most gyms come equipped with foam rollers, or they can be purchased at most mega-stores (Wal-Mart, Target, Ross, Marshalls) and sports stores. Essentially, you just slowly roll the sore area back and forth against the roller on the floor.  I'm warning you, both massage and foam rolling will hurt, but should help relieve some pain afterward.

Continued movement - Now I know the last thing on your mind when you have a bad case of DOMS is going to the gym, but low-intensity movement increases blood flow and will help the muscle loosen up a little.  I recently tried this method, and I have to say it worked!  Even though I was hobbling along all day yesterday, I still took my butt to the gym for a Body Pump class.  It was a little uncomfortable at first, but after a few minutes, I warmed up and wasn't nearly as sore as before.  I was worried that after class the pain would come back with a vengeance, but it didn't (yay!)

What can be done to prevent DOMS? Unfortunately not a whole lot has been proven to effectively prevent the day-after pain.  Two methods that have shown promise include gradually increasing the intensity of a workout as well as maintaining proper nutrition, focusing mainly on electrolyte and glycogen balance both pre and post work out. Another common myth is that stretching before and after exercise can prevent DOMS, but this method has been shown noneffective in several studies. That isn't to say stretching isn't important, it is very effective when it comes to preventing injury, just not plain old muscle soreness.  

What works for you when you're hit with a nasty case of DOMS? 

Recipe of the Month: Paleo Pancakes

Alright, I know...I dropped the ball for June's recipe of the month.  My bad, no excuse!  But I have a great, not to mention easy, recipe for July!

My pancake making station!

So, bananas are quickly becoming one of my favorite fruits. Why? They are SO versatile!  A few weeks ago, in the post "Healthy Treats to Beat the Heat", I posted the recipe for banana "ice cream", which wasn't ice cream at all, but puréed frozen bananas!  When I made it, I was floored how similar the texture was to soft serve ice cream.  Now, I have yet another bananas-only recipe, but this time we're making pancakes! See what I mean when I say bananas are probably the most versatile fruit ever?

Now I'm not following a Paleo diet, but I do try to limit my grain intake and I've found that most Paleo recipes are just bursting with all sorts of yummy nutritional value.  If you've never tried a Paleo or vegan, or even a vegetarian recipe, I challenge you to give one a try, and this pancake recipe is a great place to start.

Yummy!

Ingredients (Makes ~ 3 to 4 cakes)
2 small (6" to 6-7/8" long) ripe bananas
2  large eggs
pinch of salt
dash of cinnamon
non-stick oil of your choice, I used coconut oil
Optional: nuts, chocolate chips, blueberries, raisins, peanut butter, whatever kind of pancakes you feel like!

Directions
Mash the bananas in a small/medium bowl.  Add the eggs, and mix together until well blended. There will still be chunks of banana, that's OK.  Mix in the salt and cinnamon.  BAM! Your batter is done.  How easy-peasy is that?!

Heat a skillet over medium heat, and coat pan with your non-stick oil.  Once hot, spoon a few spoonfuls of batter onto your skillet, keeping the pancakes to 4" - 5" in diameter. Now is the time to add any of your mix-ins to the top of the pancake while it's cooking.  If you add it to the batter, they tend to sink to the bottom since the batter is so thin.

 

Now THAT'S what I call breakfast!

 I found these pancakes took a little bit longer to    cook than traditional pancakes, so just keep checking if they are ready to flip.  Once they seem sturdy enough to flip, flip away!  The second side never takes as long to cook, so keep an eye on them. Once they're done, plate and dig in!

Nutrition Facts (Batter only):                                

  Calories 322                                  

  Fat  10g                                                         

     Saturated  4g                                       

     Trans 0g                                                   

Cholesterol  422mg                                      

Sodium  142mg                                            

Total Carbs  46g                                          

     Fiber  6g                                             

     Sugar  24g                                          

Protein  14g                                                 

Cardio or Weights - Which Comes First?

We all know that both strength training and cardio each play a pivotal role in a well rounded exercise routine, but on days when you are squeezing both into the same sweat session, do you know which should come first? 

Photo courtesy of Google Image search

When I was working in a gym,  this was definitely one of the more common topics of debate, which really got me thinking.  Then I started asking around my circle of friends which they thought should come first, and again, there didn't seem to be a consensus. So, I decided to do some actual research into the subject, and the answer is.....(drum-roll please).....

there is no right answer!

Ideally, strength training and cardio should be done on different days, or one in the morning, and the other at night.  This allows you to give your maximum effort to each.  However, if that's not an option, whether you do strength training or cardio first depends on your goals.

If your goal is to gain muscle mass: your best bet is to do some light* cardio prior to lifting. The reason behind this is that in order to build muscle, you want your body to go into an anabolic state, or a "rebuild/repair" state, immediately after your strength routine.  If you were to do cardio after lifting, you would be delaying this process.  Also, depending on the duration of your cardio session, your body may be forced to rely on fats and amino acids from muscle protein for energy - and if gaining muscle is your goal, you would want to preserve as much muscle protein as possible. 

If your goal is to lose body fat or maintain: cardio after strength is a-OK! After about 60 minutes of physical activity, the percentage of calories being burned from fat stores goes way up. So your body will be in "fat burning" mode during your cardio routine if it comes after an hour-long strength session.  However, keep in mind that fat doesn't allow for much intensity to be expended, so the less calories you will be able to burn during that cardio session (don't depend on the number of calories burned displayed on the machine!) 

If your goal is to increase your cardiovascular endurance: obviously cardio should come first.  If this is your goal, more than likely the strength training you are doing is mostly to maintain tone to prevent injury.  In this scenario, your cardio endurance is your number one priority, so giving it a majority of your efforts would make sense.  Just be sure you are still doing a strength routine, and not neglecting your muscles entirely. 

*Conversely,  it's not safe to do a strenuous strength workout after you’ve already tired yourself out with intense cardio...think dumbbell-meets-toe and you'll get why...

Information from the National Council of Certified Personal Trainers S.M.A.R.T. Fitness textbook as well as "Timing is Everything: Why the Duration and Order of Your Excercise Matters" found at http://www.umich.edu 

Healthy Treats to Beat the Heat

Hi All!  I know I have been pretty dormant lately but I totally have a good excuse!  OK, so maybe I don't, but the important thing is I'm back and excited about getting started writing again.

So since my last post, I have made the move back home to good ol' Las Vegas...and boy is it hot! To keep cool, I've have been posted by the pool with a jug of water by my side at all times (hydration, hydration, hydration!) I've also noticed that since I've been back in the desert, the call of ice cream and popsicles from the freezer has turned more into a scream - I now understand the song "We All Scream for Ice Cream".  This got me thinking of some ways to keep cool and fulfill that craving for a frozen treat, all the while sticking to a healthful diet.  Below are some of my favorites:

Frozen Sour Grapes
Alright, it can't get easier than this guys.  Two ingredients: seedless grapes (green OR red...I prefer green)

and sugar-free Jell-O mix (again, flavor of your preference).  The first step is to remove all the grapes from the vine.  Next, rinse them off in a colander, but don't dry them off. Lastly, you're going to coat the damp grapes in the Jell-O mix.  You can either do this by pouring the powder in a large zip-lock bag and utilizing the "shake-n-bake" method, or you can put the powder on a plate and using a fork roll the grapes around in the mix.  Now, put your freshly coated grapes in the freezer for a couple of hour to freeze up, and enjoy!

The variation I've made (and actually remembered to take photos of!) was using green grapes and lime Jell-O. However, I've heard red grapes and cherry Jell-O is also a good combination. 


Banana "Ice Cream"
LOVE this one!  This is truly one of the best  fake-out recipes I've had.  This so-called "ice cream" is (almost) entirely from frozen ripe bananas, yet has the exact texture of soft serve - picky eaters both young and old will never know the difference. Now, the only down-side of this recipe is that it does take a bit of forethought, because

Photo courtesy of theKitchn because I always forget to photograph my food

you have to have the frozen bananas on hand.  So whenever I notice my 'nanners getting a little too ripe, I'll slice them up and pop them in a container I keep in the freezer specifically for this purpose, this way I always have some on hand.  

To make your "soft serve", toss some of your frozen banana slices into a blender or food processor and blend, blend, blend!  I've found the blending goes a little smoother if I let the bananas thaw just slightly.  Now, get creative with your mix-ins!  Walnuts and cinnamon are a good addition, as is peanut butter and chocolate chips, but my favorite is a little bit of unsweetened cocoa powder (a little bit goes a long way) and Stevia.  Eat immediately after blending for more of a soft serve ice cream, or store in the freezer for more of an ice cream consistency. 

Whole-Fruit Popsicles
This treat follows more of a traditional recipe, but you can always get creative with the types of fruits you use. Before beginning these, I suggest buying a popsicle mold and swiping a handful of tongue depressors from your next doctor's appointment (just kidding...kind of...). 

Photo courtesy of The Whole Life Nutrition Kitchen

After you have your hardware on hand, begin by pureeing 3 cups of any type of melon you prefer, but watermelon is particularly nice for this, just remember to remove the seeds (3 cups will make roughly 12 pops). Next, fill your popsicle molds with any fresh fruit of your choice; blueberries, strawberries, kiwi, mango, peaches...the world is your oyster.  Now, pour the melon puree over the fruit, and place a tongue depressor stick down the center of each mold.  If your mold does not come with a lid to keep the tongue depressors sticks straight, using tin foil works just as nicely. Freeze 6-8 hours before serving. 

Recipe of the Month: Vegan Gluten-Free Black Bean Brownie Bites

     Hi all!  I'm on a roll this week and wanted to try something new, both in the kitchen and here on Kelcie's Cravings.  That said, I want to start trying and reviewing a new clean eating/healthy recipe each month.

     Most recently, I tried my hand at making Vegan Gluten-Free Black Bean Brownies...yes, black bean brownies.  Now,  I'm not vegan, but I am sensitive to gluten, and I've been trying to decrease my grain consumption, so I thought I'd give these a try (plus, I was really curious about the black beans!)

     I found the recipe where I usually find most of my recipes, Pinterest (duh!) and the original recipe can be found at the blog minimalistbaker.

     The first thing I liked about this recipe is that I already had all the ingredients in my kitchen (yes, I have flaxseed meal and coconut oil on hand, and you should too!) Second, it was pretty easy to whip together.  The only hiccup I encountered was that my food processor was too small to puree all the ingredients together at once, so I had to blend in batches and transfer to a bigger bowl.  I would definitely recommend using a larger/full size food processor for this (mine is already on the Christmas list).

     For toppings, I added dark chocolate chunks and walnuts (not pictured) and made them in a standard size muffin pan.  The second batch I made, I added mini-chocolate chips in the batter and then topped it with peanut butter chips (per my co-workers request).  I also made them in a mini-muffin pan, because I didn't like how the first batch only made 11 brownies.

     Now, let's talk about taste....amazing!  I could NOT believe these were (a) flour free, (b) egg free, (c) milk free and last but not least (d) made with mostly black beans!  The texture was spot on to a more fudgy brownie and they truly would have had me fooled if I did not make them myself*.

     In my book, these get an A+.  They're delicious, nutritious, and did the job of satisfying my (rather large) sweet tooth sans the guilt trip.  My advice, break out the milk (cow's, almond, or soy, whichever you prefer) and make these for dessert tonight!

*To all the Mommies and Daddies out there, these are a great Food Fool for your little ones! They will never know all of great fiber, omega-3s, and other nutrients hiding in there!

Order Up!

      Watching what you eat can be tricky enough, let alone when you throw in a busy schedule (who doesn't have one of those these days?!) And a bustling life tends to mean more eating out. Problem is, not only is restaurant fare hard on the wallet, it also takes a serious toll on your waist line - but it dosen't have to! 

      Now don't get me wrong, a home made meal is almost always going to be better for you, and you should limit the amount of times you eat out, but eating out is a part of life!  Not only can it be (presumably) time effective, but going out and sharing a meal with friends/family is a deep rooted social experience. 
   
      So, with that said, keep in mind some of these tricks and tools to help minimize the damage done to your diet when you do make that occasional trip to your favorite eatery.
       
     1.  Check the menu online before going if possible.  Decide on what you will order beforehand to avoid hasty decisions and being tempted into something you'll regret latter.  This way, you have a game plan already set up before you even step through the door.

     2.  Order off the "Lighter Options" menu if the restaurant offers one.  If you don't see a lighter options section, ask your server if they have one, they may just bring one out on request.

     3.  If a lighter restaurant options aren't available, and you ordered a meal off the regular menu, a good tactic to keeping your portions in check is to ask to have half of your meal boxed-up to go when you place your order.  Doing this will make it easier to eat a smaller portion, since half of your meal doesn't even make it to your plate.  Plus, now you have left-overs!

     4. At restaurants that bring complementary bread or chips to the table, ask them not to when being seated.  This will avoid potentially hundreds of empty "mindless eating" calories.
    
     5.  Stick to grilled chicken and fish dishes if possible. Stay away from anything "crispy", "creamy" and pastas.  Also, ask for whole-grain breads, buns, crusts, etc.  Most restaurants will accommodate these swaps.
      
     6.  Be careful of salads!  Not all salads are created equal, some can contain more calories and fat than a bacon cheese burger!  Don't get anything with a creamy dressing, or that has crispy chicken, loaded with cheese, bacon, croutons, etc.  If you do order a salad, get balsamic vinegar dressing. Also, ordering the dressing on the side allows you to be in control of how much gets put on your food (this tactic of ordering sauces on the side works well with other dishes too).  To further control the consumption of not-good-for-you dressings, try dipping just your fork in the dressing before each bite.
     
    7.  If your meal comes with a side of fries, substitute them for a house salad (see #6!), fruit or steamed vegetables.

    8.  Stick with water!!  Also, try to drink one full glass before your meal comes out.  This will help you feel more full, and sometimes thirst can be misconstrued as hunger pangs.