News & Updates
March 3, 2016
What is the difference between the difference protein powders out there? (e.g. whey, casein, vegetarian)
Answer: The key difference between whey and casein is that whey is absorbed in the digestive system quickly, whereas casein is absorbed slowly and steadily. Egg white protein was the most popular type of protein supplement for many years before milk proteins surpassed its popularity due to their better taste and lower cost. Soy and hemp are unique among vegetable protein sources in that they supply all 8 essential amino acids. Most vegetable proteins lack one or more. There also is pea protein and brown rice protein. These are for vegetarians and those who don’t do well with dairy products.
When should you use what kind?
Answer: I would use the whey upon waking and after training if you are unable to eat a solid meal. If you’re looking for a MRP [meal replacement powder] then I would use the casein as it digest slower than the whey and will stick with you longer, promoting satiety. The hemp protein would also be a consideration to be used as an MRP in a smoothie.
What kind of protein powders do you suggest and why?
Answer: I suggest whey, casein and hemp protein powders. Casein, is known for slow digestion, so it is very beneficial in shakes that are used as meal replacements or a bedtime shake. The whey is excellent before and after training as it is absorbed into the bloodstream, and utilized by the body the fastest. Hemp protein is not only is an excellent protein source but also supplies healthy fats and is high in fiber. Hemp protein also contains large amounts of zinc, iron, and magnesium and EFA (omega 3, 6, 9)
I prefer to use whey protein upon waking and after training because the body can digest and use it rapidly. I will at times you casein at night because it digests slower providing my muscles with a steady stream of amino acids.
What ingredients should people avoid?
Answer: The main thing to look for in a clean protein is lack of artificial sweeteners and information on the label stating that the protein is derived from cattle that has not been exposed to synthetic hormones, chemicals or medications. How much should a person take and how much is too much? (if exercise or meal replacement)
For people that are dairy sensitive or vegetarian what can they do?
Answer: You need at least 0.8 grams per pound and as much as 1.5 grams if you are engaging in intense exercise for more than 1 hour per day and 6-7 days per week. A 140lb woman could easily need 112 grams per day. For vegetarians Brown rice protein powder has many benefits for health and fitness. It provides a convenient source of protein for vegetarians and others who follow restricted diets. Pea protein is also something to consider if you’re a vegetarian or sensitive to dairy. Yellow peas supply an alternative but complete source of amino acids and high in iron.
The quality of proteins can be measured in two ways. The most common measure is the Biological Value (BV). The BV of certain proteins is calculated by measuring the percentage of protein consumed and absorbed versus how much of it is excreted as waste. This gives an indication of how much of the protein that is consumed actually remains within the body to promote protein synthesis Protein synthesis means how much protein the body will actually use.
I hope this clears up any misconceptions you might have had about using protein supplements, which ones, when, and how much!
July 27, 2015
“I can’t stand to look at you”
“You make me sick”
“You can’t do anything right!”
“You never see things through”
“This time won’t be any different. You will fail just like before”
“You’re so fat”
“What a loser”
How long would you allow someone to remain in your life if they spoke to you this way? You would remove them very quickly because most of us can recognize this as very abusive behavior.
It is emotionally damaging and over time causes great harm.
June 7, 2015
I don’t care what your past looks like, where you came from, what you did, or what someone said about you. If you want to change your life for the better you CAN.
You don’t have to become what was spoken over you. You’re not a loser, no good, worthless, shameful, etc. You are a child of the Most High God! All that matters is what He says about you.
It’s not easy to release all of that baggage you’ve been carrying around. It’s a process that takes TIME but if you are willing to do the work you can find freedom.
April 10, 2015
Despite being vilified for many years, dietary fats are one of the 3 main nutrients that your body needs to function properly. Their numerous health benefits include controlling blood levels of cholesterol and glucose, preventing the development of cancer, reducing your heart disease risk and supporting your vital organs (including your brain, your heart, your liver and your lungs). However, due to the popularity of low fat diets and the untrue assertion that dietary fat is automatically stored as body fat, many people choose to eliminate this macronutrient from their diet. Doing this can be extremely damaging to your health and in this article I will be discussing why with 14 of the negative symptoms of dietary fat deficiency.
March 26, 2015
The older I get the more I truly realize what matters in life. It isn’t about acquiring more “things” or making more money. You can have all the “toys” and money in the world and still feel very empty, lonely, and unfulfilled.
The one thing that truly motivated me to change my life was my last “typical” job I had 9+ years ago. I worked in construction and would get up at 6am so I could be to work by 7am and get off at 6pm or 7pm that night. I would do this Monday through Friday and every other Saturday. The job paid well, offered insurance and provided security.
March 16, 2015
I know many of you suffer in silence, bound by the secrets that you keep. The reality is we all have both a public and private life. We put on our best “face” to the outside and create our secret life to hide those aspects of ourselves that we are ashamed of. You may be feeling shame or think that you will no longer be accepted if you show this side of yourself. If you think about it we have been forced to hide certain parts of ourselves since childhood. It is either because of what was done to us, or we were told it was “bad” or we knew by how others responded to us that we had to disown this part of ourselves or face rejection.
March 2, 2015
For decreasing body-fat and truly maximizing your time spent in the gym I recommend high intensity circuit training. This is a fast and efficient way to lose body-fat and elicit aerobic and metabolic effects. Research shows that the benefits of circuit training can last as long as 72 hours…far longer than doing traditional cardio for fat loss.
My clients like metabolic workouts because of the shorter rest periods which means the workout is shorter and may actually be more beneficial then someone simply going through the motions for 60 minutes. You are able to get in and out of the gym in a relatively short amount of time.
February 23, 2015
Who are you behind your mask? Lets go a little deeper…
I have learned over the years that when we are truly authentic with those around us we in turn give them permission to be who they truly are.
Have you ever been around someone who you could tell was putting on a show? Maybe that person is you.
It is an uncomfortable feeling to always have to be “on” and try to be what you think the world wants you to be. In order to keep up this charade you can expect to miss out on your true purpose in life, be drained of your mental and physical energy, and be full of anger and resentment.
February 17, 2015
I know that it is easy for those who have struggled with their weight for a long period of time to remain stuck in denial. We KNOW that we need to do something about our health but we tell ourselves, “It isn’t really THAT bad” but it really is. We know that God cares about our inner well-being but he also cares about our physical condition.
1 Corinthians 6:19-20
Do you not know that your body is a temple of the Holy Spirit, who is in you, whom you have received from God? You are not your own; you were bought at a price. Therefore honor God with your body.
January 14, 2015
#1 – Eases Depression
As far back as the early 1990s, researchers started seriously looking at fish oil as an antidepressant – or, even better, a depression prevention supplement.
While researching other benefits of fish oil, scientists began to notice a repeating trend: people in countries where cold-water, fatty fish are a staple of a regular diet had lower instances of depression.
This trend was repeated so regularly that scientists had no choice but to explore these unexpected benefits of fish oil and how they were connected to depression–alleviating and preventing it.
Andrew Stoll, M.D., suggests that since cell membranes are partially comprised of omega-3s, increasing the levels of omega-3 in the blood allows serotonin, an antidepressant chemical produced by the body, to more easily transport between cells, thus explaining the benefits of fish oil, higher levels of omega-3s and connection to lower rates of depression.