Finding a protein powder can be a very daunting and confusing experience. Committing to a large tub of expensive supplements is unappealing, and walking into a store and seeing shelves lined with powders and potions can make one want to run for the door. I recommend that my clients add protein powders to their meal plans because they are quick and easy options for getting clean, alkaline protein into their diets. 
       First of all, protein is a macro-molecule (and macro-nutrient in the diet) which is made up of smaller amino acids. Proteins are important in every function in the cell, and are responsible for cell structure, a cells metabolism, enzymatic processes and cell signalling among other. There are 22 amino acids used by the body which make up proteins that help the body to function. 9 of those amino acids cannot be made in the body, and are required to be taken in from food sources. Without these, the body will not function correctly.
      When one is resistance training, small tears occur in muscle fibers. Muscle building occurs when these tears are healed from incoming amino acids (this is a very simplified version of the process), so it is important to consume protein if you are looking to change your physique.
      I have worked for Popeyes, GNC, and Empire Health in years past, but when I first started browsing around to suggest options for my clients, even I was a bit overwhelmed. Thanks to the folks in the Liberty Village Nutrition House for talking to me about the newer options on the market. So now let me help you make a decision....
       The first thing you need to know is that there are two main types of protein powders, whey or milk protein powders and vegan protein powders. 
       
Whey protein: this type of protein comes from the liquid component of the cheese making process. It contains many protein sub fractions which play unique roles in the bod. Some of these protein sub fractions include beta-lactoglobulin, alpha-lactalbumin, immunoglobulins. These sub fractions may help with immunity and improve other functions in the body. Whey protein has a high biological value, which means it is more useful to the cell than other forms of protein. Here are the two types of whey protein. I use a blend of whey concentrate and isolate.

Whey protein concentrate- this is one form of whey protein. It has some fat in it, and a lower amount of protein per gram than an isolate protein powder. The good thing about whey concentrates is that they have bioactive compounds and phospholipids that may be beneficial to muscle growth and immune response, These types of protein powders are relatively inexpensive but they do contain lactose. For those sensitive to milk or lactose, you should definitively avoid this type of protein.I recommend using a blender for this type of protein as they may clump up a bit more.

Whey protein isolate- this type of whey has been processed (usually at low temperatures to prevent the protein from denaturing) to remove all the fat. It is 90-98% pure protein, mixes easily and is absorbed quickly into the digestive tract. It is 99% lactose free, so should not cause problems for this with lactose problems. 


Casein protein- casein is a milk protein not whey, but is still a non-vegan protein. It is a unique source of protein due to the fact that it takes 5-7 hours to be absorbed in the body, This a great protein for body builders to take before bed or as a meal if you need sustenance throughout the day. While isolates many leave you hungry in an hour, this will keep you going. Another source of casein is found in cottage cheese, a great high protein snack. Casein is a very thick and creamy protein typically, and again I would use a blender for this type. It is not the best choice post workout, as it takes a long time to digest, and you typically want protein within 30 minutes of your strength training workout for size and recovery!

There are other types of non-vegan protein such as egg white and beef protein, but I'm not going into detail about these.

One thing to be aware of when purchasing protein is the quality. New Zealand Whey is the gold standard these days, as the cows are pasture fed and antibiotic and steroid free. Keeping in mind this is not the best in terms of carbon footprint, it is hard to guarantee that you are getting the same quality from North America.


Something else to look for is amino acid "spiking". The cost of whey has gone up exponentially over the last few years, so companies will often add the cheapest amino acids that are non-essential to increase the overall protein content. Ask your sales person, trainer, or do research to find the best product. Another way to check for spiking is to see if the label has aminos added to the ingredient list. Glycine and taurine are the usual suspects.

I hope you learned a little bit about whey in part one of the protein blog...stay tuned to learn about vegan protein



 

I had to meaning to write a blog on hypothyroidism, and I saw that the hormone expert, Natasha Turner, was on Marilyn Dennis. I tuned in and learned some interesting new things about treating hypothyroidism. Check out todays show here. Here are some of the main points discussed on the show:

• Thyroid function has a huge impact on how you look and feel every day, the thyroid gland is a large endocrine gland in the neck
• It is very common to have thyroid disruption, the thyroid releases hormones that impact metabolism of every cell in the body and affects the function of many other symptoms
• Hypothyroidism slows every cell in the body down including metabolism.  The TSH (thyroid stimulating hormone) test will evaluate whether your thyroid is underactive.
• Symptoms include extreme fatigue/fogginess, lowered mood/depression, low motivation,  unexplained weight gain (a significant amount in about 3 months, weight gain despite exercise and diet), hair loss, irregular periods, constipation (ie metabolic slow down), feeling cold (slow metabolism means you can't stay warm).
• Women taking hormone replacement may experience symptoms of hypothyroidism due to high levels of estrogen or low levels of progesterone, be sure to keep your health monitored when changing medication
• Go see your doctor even if you have one symptom, and get your thyroid checked. Also ask for ferritin and b12 to be checked, as some of these deficiencies have similar symptoms. Be sure to get your blood work result.
• Normal thyroid function is 0.5-2 , the grey zone 2-4.5, above 4.5 is qualified as hyperthyroidism.
• If you are in the grey zone you may have symptoms of hypothyroidism, but the doctor may not recognize you as having hypothyroidism

Natasha Turners 4 Week Thyroid Boosting Plan

• Week 1: This week is all about replenishing nutrients and restoring hormones. The first two weeks of the thyroid boosting diet are a hypo allergenic, anti-inflammatory diet. We want to keep cortisol levels low, lots of greens, healthy fats, chicken, fish, turkey, shell fish, nuts. No red meats or pork, no citrus fruits or dairy, chocolate, alcohol, wheat or grains. Estrogen suppress thyroid function so avoid soy products. Try calcium gluconate, iodine, and probiotic supplements. Take Ashwagandha  if you are stressed to lower cortisol levels.
• Week 2: Add in one serving of potatoes or gluten free grains, at dinner preferably. Quinoa is the best choice. Continue on with week 1 diet. You should start to have more energy this week.
• Week 3: This week is very important. Any allergens need to be removed from your diet due to stress on the body. Try citrus first and see if there is any reaction such as, tired, stiff, achy, bloated, irritable. Try beef, cheese, yogurt, grains. Try one food each day and test reactions. If you have any inflammatory response, you need to cut these foods out of your diet, you can re-try at 3 to 4 months.
• Week 4...and beyond: eat for optimal hormonal balance. Eat protein at every meal, but not the types that cause problems (as tested in week three). Have a Quest bar or detox shake if you are in a hurry. Lots of greens, water, and sleep area always recommended.

She loves Quest bars as much as I do...

Natasha's recipes for the diet can be found here 

http://globalnews.ca/news/1806453/fda-approves-an-adhd-drug-as-the-treatment-for-binge-eating-disorder/

       I literally jumped for joy when reading this article today! The FDA has approved Vyvanse, a drug typically used to treat ADHD for those that have compulsive overeating or binge eating disorder. Vyvanse is a central nervous system stimulant that affects appetite, but can be highly addictive.
      Now I have a personal connection with this story, which has made me very excited. First off, eating issues and mental health issues go hand in hand, and technically eating issues are mental health issues. I strongly believe that those with attention problems and/or anxiety tend to overeat and placate their emotional issues with food. I also believe that ADHD is a REAL condition, and while cognitive behavioural therapy and self care is beneficial, that medication can be helpful. To be on a medication that slows down the mental news feed can reduce anxiety and "relax" a person while curbing the appetite. I was prescribed Ritalin in university while seeing a psychiatrist that specialized in eating disorders and struggling with bingeing, and took it when needed to get me through my classes. I was amazed at the effect it had on my eating. Now I never stopped eating all together or lost a dramatic amount of weight. I made sure I ate, even if I wasn't hungry and did my best to take care of my body. I was a huge study binger, as I felt the urge to do more than one thing at once. I remember buying huge bags of jelly beans or jujubes to get me through exam periods, so that I could eat and read. It felt miraculous to be able to focus and feel free of the compulsive urge to eat. I was so depressed and so out of it, it was a miracle if \I made it from one place to the next without picking up a snack. Eating calmed my nerves. At this point I'm sure I was addicted to the sugar, fat, and other garbage that I was putting in to my body.
       Being on medication allowed me to refocus and feel like I was in control of my life. It gave me enough footing to make big changes and allow my gut, which was destroyed in the bingeing process, to heal with the help of probiotics. I also used a lot of CBT, regular exercise, a high fiber diet, and eating in moderation to help me to deal with the urge to binge. Sometimes I fail, but I now have the confidence that I can get back on the wagon after a slip. I have medication around for when I need it, but as I age I don't like the "high and sleepy" feeling that they give me. I get knocked out and kind of stoned off a small dose, and don't have my usual perkiness. I don't think that medication is the answer, but it can be a small piece of the puzzle.
       Of course, saying this, these medications have high abuse potential. We all know that people are looking for the magic bullet, the quick fix. I can see this having some serious issues in US with people looking for scripts and the popularity of the drug may cause an increase of theft and crime to get it on the black market. This is where I believe we need to educate the medical profession on how to spot patients that really need these meds and ensure they are receiving psychiatric care. Much easier said than done though.
     I am hopeful because I have dreamt that some of my clients who struggle with binge eating and its consequences can benefit from these medications as I have. While I may be criticized for taking the "easy way" let me tell you, it has been anything but easy, but I| am very happy to be in the place I am now. It is a journey, and it's continually getting better.

       Zinc is a much overlooked mineral, but it is one that is very easy to become deficient in. Zinc plays a very important role in immunity, vision, reproduction and skin health. Zinc may be related to acne, and is required along with essential fatty acids to convert cholesterol into sex hormones. We require 15mg of zinc per day just to preform basic tasks in the body (Canadian values recommend 8 for women and 11mg for men). This is a bare minimum and not enough for optimal health.
        Signs that you are not receiving enough zinc could be poor wound healing, poor digestion, and low immune function. Zinc may help to reduce symptoms of the common cold, but preventatively taking zinc is a better idea. Oysters are the highest nutritional source of zinc at 100mg/100g servings. Most of our dietary source of zinc is found in beef , but the amount is much lower, just over 9mg of zinc per 100g of beef.
     Most people will likely benefit from adding zinc to their supplement routine. While there is some in plant sources, it is very difficult to ensure that we are meeting our requirements. Zinc is used topically to treat skin issues as well. Check your multivitamin, a quality vitamin can contain up to 15mg a day. Here's one of my faves: https://progressivenutritional.com/active-women/ Happy healing :)

     It's that time of year again, the days are shorts, the cloud ceiling lower, our joints and bones creaky in the dampness. While animals go into hibernation for the long, cold months, we humans must learn to cope with change. Like all animals, we follow a circadian rhythm which allows us to prepare for seasonal change. It is said that unless we live by the light, we cannot obtain "optimum health and longevity."
The circadian rhythm affects our brain chemistry, hormones such as testosterone, estrogen and cortisol, heart function, muscular strength and endurance and blood pressure. An area in the brain releases melatonin, which helps to induce our sleep cycle. Melatonin is released at the end of the day when light fades. When the sun rises and melatonin stops being released and we wake up.
      This explains why we have longer sleep cycle through the winter, and shorter in the summer.
      Melatonin is a very important hormone. It is responsible for causing birds to migrate. The winter causes melatonin to rise and testosterone to decrease. So much so that breeding nearly stops in wild animals. The menstrual cycle in females in the far North with very little sunlight also stops for the winter. The increased amounts of melatonin, (and potentially the decreased amounts of estrogen/testosterone)are responsible for SAD or seasonal affective disorder. So if you feel a reduced sex drive and urge to hibernate during the cold Canadian months, you are normal.
      Now there's nothing wrong with supplementing with melatonin if you have sleep problems. It helps to promote restful sleep, and is a good way to battle jet lag, being in front of a computer too long, or disturbed sleep patterns.
     If you are feeling sluggish and unmotivated in the winter be sure to take an omega 3 supplement. There is a direct correlation between omega 3 intake and depression in areas with reduced amount of daylight. Omegas have a role in the production of serotonin and reduce inflammation and the production of inflammatory cytokines. Vitamin D deficiency is also associated with mood disorders and SAD. Supplementing with 800-1000IU daily can improve mood. I find light therapy to be the most effect way to treat seasonal blues. If you have a history of depression or SAD I highly recommend starting therapy in October, to catch symptoms before they really start to take you down.
Life Extension Foundation's information on SAD

Everything you need to know about low iron levels...       
       
        The above title is a very common complaint that I hear from my female clients. Many times exhaustion can prevent one from getting their workouts done and the couch or bed wins out over the gym. Whenever I hear this from a client the first thing I do is ask them if they have had their iron checked recently. Worldwide, iron deficiency is the most common of all nutritional deficiencies. Even in North America, where iron rich foods are readily available.
         Iron is used in oxidation and reduction reactions in the bodies cells. This means iron can prevent potentially destructive oxidative effects in the body (similar to an antioxidant). Iron is an important part of red blood cell functions (and transportation of oxygen in the body through the blood and respiratory tract. It also plays a part in ATP production, immune function, cognition, and cellular respiration. 
         Symptoms of iron deficiency include cold intolerance (pale or bluish skin), lethargy, becoming out breath more easily than before, thin concave nails with raised edges. Noticing a sudden decrease in your exercise capacity is a good first sign of deficiency and should lead one to get their iron levels checked.
         Women are at a higher risk of iron deficiency than men due to blood loss in their monthly period. Athletes require 1.8 times the iron than sedentary people due to losses in the feet through pounding pavement, intestinal losses, higher blood volume, and the need for extra iron for growth. 
         When getting blood work done, have your doctor ask to check your levels of ferritin, which refers to your levels of iron storage. Normal CBC's only check your hemoglobin. If you have gotten to the point of having low hemoglobin, your iron levels are seriously low and it will be harder to get them back up to normal. At this point you have iron deficiency anemia which is considered a nutritional disease. Monitoring you ferritin levels allows you to treat yourself before it becomes a serious health issue. Personally, even with low ferritin levels I feel lethargic, out of breath and my exercise and health feels seriously compromised.
       It is possible to get the recommended 18mg of iron per day (for women of childbearing years) and 11mg for teenagers, and 8mg for postmenopausal women and men. Iron is found in abundance is red meat, clams, molasses, oysters, fortified cereal and baked beans. It is also found in leafy greens, eggs, and nuts, but these non-heme sources have very low bioavailability in the body (only 5%of iron is absorbed compared to 10-18% in meats and seafood). Taking iron with vitamin C greatly increases the amount absorped in the body, so have citrus with your meat. Be sure to avoid consumption of coffee or tea at the same meal, as the tannins in these substances will decrease the absorption.
         Once your iron has become low I highly recommend supplementing with a liquid, non-constipating source of iron. My current favourite is SpaTone. This is an iron rich water in individual packets. Each packet has 5mg of iron, but it is 40% absorabable and will not cause constipation or nauseau. Iron is much more absorbable if it is not taken with food. Mix a packet with juice and take once or twice a day. Be sure to monitor your iron levels as too much iron causes toxicity and is hard on the organs. Other great options are vegetarian liquid irons by floradix or LandArt.

       When I do a nutrition consult one of the first things that I ask a client is the types of medication or supplements that they are taking. Here is a common dialogue:

"So what sorts of supplements are you taking on a regular basis?"
"Calcium for my bones and vitamin B12 for energy."
"mmmhmm..."

      I think Dr.Bernstein has played a role in the myth of the magical energy producing effects of vitamin B12 due to the fact that he requires his patients to purchase B vitamin cocktail injections.
      The reality is that unless you are actually vitamin 12 deficient, which can cause some lethargy, supplementing will not affect your energy levels. Even deficient individuals may not notice an energy difference after supplementation. Vitamin B12 deficiency may occur in those who have absorption problems (such as Crohns, colitis, or celiac disease) or vegans as B12 is found in meat and dairy products.
      The B vitamins help to turn carbohydrate energy into fuel,and can be called a cofactor in metabolism, but they do not give you energy or improve your metabolic rate
 
   Check out this website for more information on the vitamin B12 energy myth.http://www.quickanddirtytips.com/health-fitness/healthy-eating/do-b-vitamins-give-you-energy

         People have been using herbs, plants, and flowers to treat and prevent illness for thousands of years. Chinese medicine and homeopathy are practices which use a variety of plants as medicines. Recent research has shown that some plants can actually help to reduce stress hormones in the body. High levels of cortisol (the stress hormone) will send the body into "fight or flight" mode, which means you will have elevated levels of adrenaline and noradrenaline. If you do not treat this state by either dealing with the stress (fight) or exercising (flight), it can become problematic for the body. Acute stress is not a bad thing necessarily. Healthy people can deal with the stress and the body will return to homeostasis. Acute stress can cause an increase in performance

due to the high adrenaline and increased energy mobilization.
       Having chronic stress in your life destroys the homeostasis or balance in the body. When cortisol is elevated for long periods of time, the body will essentially start to shut down. The immune system is taxed and weakens, heart rate and blood pressure are elevated, liver function is compromised, glucose tolerance is impaired and the digestive system functions less efficiently. Serum cholesterol and fats become elevated and sexual dysfunction is also common, as is muscular pain.
        Many people suffer from chronic stress due to their jobs, family life, or financial situations. It is very important to recognize when we are stressed and deal with it accordingly. Eventually chronic stress can lead to degenerative disease and serious health problems like metabolic dysfunction, diabetes, and osteoporosis just to name a few. Chronic stress can make one irritable, achy and exhausted, which can make self care seem very challenging.
        I highly recommend regular mild, moderate, and intense exercise to combat stress, along with emotional support, rest, a good diet, and supplements to help to restore the body to its natural state. There are many types of plants that can help to reduce stress and cortisol levels including astralgus, holy basil, rhodiola (the biggie), licorice root, maca, and ginger. I have experienced adrenal fatigue a few times, and always keep adaptogens in my cupboard.
       It is very important to recognize when we are starting to get stressed and take the steps to ensure that we are supported. Reaching out to family, friends or a health care provider is a great first step. Although it can be tempting to shut others out when exhausted, support is necessary. Learning meditation to calm ones mind and help relax is one of the best ways to deal with stressors and ensure a good nights rest.

Twice in the last two weeks I had that sore throat, swollen glands, tired and achey feeling. I simply cannot afford to be sick over the next couple weeks with my competition coming up. With the change of seasons coming, I thought I would share some of my secrets. Theres no evidence that any of this works, but I like my regime and I'm sticking to it! I always take 2 fish oil capsules, at least 1000IU of vitamin D, and occasionally a liquid iron (I was pretty iron deficient last time I checked). When I feel a scratchy throat, I start taking oil of oregano (which can deplete iron), and extra vitamin C to boost immunity.  Unfortunatly, I have to admit that there isn't much scientific evidence that the oil of oregano or iron actually benefit the immune system, and I'm sure we get enough C from food, I still think it works for me.
One supplement I swear by is VegeGreens by Progressive. While this powder doesn't taste great, it is pretty good in a shake. It is full of phytochemicals, fatty acids, sea and land vegetables, and enzymes. http://www.progressivenutritional.com/#/women-vegegreens-ingredients 
Above is a list of ingredients. I do not believe you can get all of these nutrients from foods, and I feel like I can use all the nutrients I can get when dieting. I usually eat waaay more veggies and fruits than I am at the moment.
The most important aspect in getting well is of course sleep and rest! I drink a lot of fluids, hot and sour soup and kimchi from OJA, and lots of time in the sauna and hot shower. Keep well my friends, exercise on a regular, and keep stress levels down, the frequencies of y

Publish Post

our illness will go down!

Here's a recipe for a shake I have been making. Its sweet and low carb and tasty. I don't have protein powder after every workout, but lately I've been trying a shake a day, just to get my nutrients and satisfy my sweet tooth, while varying my protein intake. Ive had to cut out cottage cheese due to bloating, and cant wait to bring it back to my diet, so this is what I have turned to:
2-3 frozen or fresh strawberries
1/2 scoop vegegreens
1 scoop vanilla protein
1 tsp matcha powder
1/2-1 cup water, plus ice
2 tbsp oat bran