Implementing a high protein meal diet has always been a top priority for those looking to add a little lean to their muscle and burn some belly fat. While the daily recommendation for protein intake equates to 60 grams, determining how to spread out your protein consumption throughout the course of the day can get tricky. For those who often find themselves guessing on which meal to incorporate protein to, a recent study suggests how to properly distribute your intake so that you see the results you're looking for.
Researchers from the University of Texas Medical Branch at Galveston analyzed how consuming the majority of your protein intake either at the beginning or end of your day may not be doing your body justice. The importance of protein ranges on a number of levels, such as promoting efficient weight control, strengthening bone density and, of course, adding a little mass to your muscle.
In order to find out how your protein intake should be distributed throughout the day, the researchers took two separate groups of healthy adults to settle this health inquiry once and for all. Two diets were established that featured different portion sizes of protein being provided with each meal. One of the groups was given a diet that consisted of 30 grams of protein at each meal, while the other subjects were administered a meal plan that pertained to 10 grams at breakfast, 15 grams at lunch and 65 grams at dinner.
Muscle protein synthesis rates were then measured for all the participants every 24 hours after their daily diets were completed. The researchers decided to give all of the volunteers a 90 grams a day, because a meal plan that is significantly higher in protein content can provide an actively healthy adult with better muscle metabolism. After analyzing the daily protein synthesis rates provided by the subjects, the colleagues determined that those who exercised an evenly distributed protein diet of 30 grams per meal were able to achieve 25 percent greater muscle protein synthesis rate than those who had their meals slowly progress in protein content throughout the course of the day.
The study was led by Dr. Doug Paddon-Jones, a scientist whose expertise resides in muscle metabolism for the University of Texas Medical Branch at Galveston. Paddon-Jones called out the typical protein diet that is commonly used by people today, explaining that equality is everything when it comes to dividing up your protein content for the day.
"Usually, we eat very little protein at breakfast, a bit more at lunch and then consume a large amount at night," Paddon-Jones said in a statement. "So we're not taking enough protein on board for efficient muscle building and repair during the day, and at night we're often taking in more than we can use. We run the risk of having this excess oxidized and ending up as glucose or fat."
Alternative ways to get protein
While everyone can help pump up their muscle mass by increasing their protein intake, sometimes you don't have time to sit down and eat a hearty protein meal to get the daily recommendation that you need. That's why Naturade Pea Protein is a simple and effective method to consuming 40 percent your daily protein requirements, all in an 8 ounce glass of your favorite beverage. By adding two scoops to a glass of water, you will be packing a healthy plant-based protein that can offer your body all the essential qualities of protein, such as building muscle, maintaining proper metabolism and lowering blood pressure. If you need protein in a hurry, Naturade Pea Protein will have you covered.
Summer is finally here! Time to take advantage of all the glorious sunny weather, plethora of spirited activities and ideal vacation destinations before it's too late. While this is definitely the season to cherish the outdoors, it's also important to remember that all that time spent outside will leave your immune system more susceptible to allergens and unwanted germs. Here are a few tips on keeping you healthy and active this summer instead of spending the season bedridden and fatigued.
Adjust your diet
It's no coincidence that the healthier you eat, the better you will feel. Knowing which foods you consume to help boost your immune system is the ultimate weapon in avoiding certain ailments, and it all starts with ingesting essential vitamins and minerals. Antioxidants are the key toward eliminating reactive oxygen species, free radicals and other damaging molecules from entering your body and prompting infection. Your best source for antioxidants come from colorful fruits and vegetables, such as strawberries, carrots, cherries, tomatoes and blueberries. All these foods possess beneficial phytonutrients that can break down and devour invading germs. In addition to receiving excessive sunlight, implementing more vitamin D through the foods you eat is another component of achieving a healthy immune system. The best ways of getting adequate levels of vitamin D besides being out in the sun include:
- Canned tuna
- Low-fat milk or yogurt
- Fortified tofu
Summer is when you essentially have no excuse not to receive plenty of physical activity and exercise. With indoor and outdoor access available, summer is the ideal time to finally achieve that New Year's resolution and get back in shape. And if you need any more motivation, exercise is a strong companion for a healthy immune system. While you're out there running around, stimulating blood flow and cardiovascular activity as well as flushing out excess bacteria from your lungs, all this activity is sending antibodies and white blood cells traveling throughout the body at a quicker rate, leading to better prevention of illnesses. On top of increasing immune ability, exercise leads to more effective sleep and stress reduction, two other traits that can keep you feeling fresh and lively. Some easy summer activities that can keep your heart pumping and immune system thriving can include:
- 30 minutes of walking
- 18 holes of golf
- An hour long bike ride
- Rollerblading or biking instead of driving to work
- Jogging with your pet to the park
- Partaking in a few hours of tennis per week
Get your eight hours
As advocated by the National Sleep Foundation, eight hours is the magic number when it comes to getting an efficient night's rest. Besides avoiding waking up on the wrong side of the bed, sleep is essential for aiding your line of defense against disease. While you are asleep, your immune system releases proteins called cytokines, which work to fight against symptoms of infection or inflammation. When you are consistently not receiving the recommended quantity of sleep, cytokine production is reduced, making it easier for you to become sick. Frequent exercise during the day will help your body achieve quality sleep at night for those who tend to endure restless nights of tossing and turning.
Symbiotics Colostrum Plus
An efficient and easy way to provide your immune system with proper assistance is by taking two capsules of Symbiotics Colostrum Plus a day. Colostrum Plus boosts immune factors with Proline-Rich Polypeptides (PRPs) which serve as an immune system stabilizer.* Colostrum's dual action—in the bloodstream and in the GI tract, helps maintain healthy intestinal flora in a normal GI tract.* Symbiotics Colostrum Plus is a uniquely helpful supplement providing Lactoferrin, Immunoglobulins and Proline-Rich Polypeptides (PRPs).
When we think about bacteria, we tend to associate it with negative connotations. This simply isn't the case, as bacteria is a crucial factor for boosting our immune system, manufacturing essential vitamins and assisting in improving our overall digestion process. There are already millions of living bacteria cells lined up along the walls of our stomach and intestine that work to break down nutrients for our bodies. Specifically, probiotics are a form of bacteria that are key components for aiding digestion, and while certain foods such as yogurt, pickles and tempeh are solid solutions to providing more of these small organisms to your gut, there are more efficient and faster ways to receive the proper amount of probiotics you need.
How probiotics work
When your digestive system endures an unstable balance of healthy gut bacteria, your intestines can experience pain and the entire metabolism process may slow down. When you consume probiotics, these microorganisms work to help build and strengthen the lining of your gut and intestines, so unwanted bacteria that can provoke nauseating symptoms such as upset stomach and diarrhea can be eliminated. They also help regulate the speed and processing of food being broken down within your intestine, making sure that all the quality vitamins and minerals are being properly absorbed. Essentially, the main functions for probiotics are as follows:
- Boosting your immune system by increasing production of antibodies
- Destroying toxins generated by "bad" bacteria in the intestines
- Producing B vitamins that quicken the metabolism process
- Preventing infection within the gut and intestinal lining
- Sending signals to cells to provide relief against potential illnesses in the intestines
Benefits of probiotics
There are many lifestyle factors that play into how "bad" bacteria or an imbalance of "good" organisms within the gut and intestine can develop. If you are not eating nutritiously, breathing in polluted environments or not receiving enough sleep, you are putting yourself at risk for poor digestion and possible infection within the intestines. Fortunately, probiotics are safe and easy way to increase the presence of "good" bacteria in the body, which can prevent nauseating symptoms such as diarrhea, irritable bowel syndrome as well as the common cold and flu.
Naturade Probiotics 30 B CFU
If you are looking for immediate digestive relief, try using Naturade Probiotics 30 B CFU to give your immune system the help it needs while letting you feel better in no time. Naturade Probiotics 30 B CFU contains billions of good bacteria forming colonies with every capsule, that will work to strengthen the lining of your intestines, maintain healthy intestinal flora and leave your stomach feeling refreshed and free. Naturade Probiotics 30 B CFU is completely allergen and dairy free, and is recommended for anyone experiencing symptoms of bloating, gas and general digestive discomfort.
For those who have yet to experience the immunity supporting properties of colostrum, it is time to get acquainted. Colostrum is the pre-milk produced in the mammary glands of all mammals to give their newborn the support to transition from the protected environment of the womb into our biologically active world. Colostrum possesses a number of essential components: immunoglobulins, lactoferrin and proline-rich polypeptides work to balance your immune system and at the same time, keep you feeling like being active after intense exercise. Of all the incredible qualities of colostrum, it is the naturally occurring growth factors that can provide support that athletes seek – prolonged stamina and strengthened muscles. Here are a few reasons why the growth factors make colostrum a must-have supplement for your body:
What they are
Growth factors are essentially naturally occurring hormones abundant in colostrum. They serves to stimulate cellular growth within the body. Activating cellular activity is important because it provides an opportunity for the body to maintain a balanced immune defense. Some of these factors can include smoothing out muscle cells and promoting communication between immune cells to support a normal, healthy body. They also assist with the maturation of cells, specifically helping bone morphogenetic proteins.
How they work
In a nutshell, growth factors act as chemical messengers that provide quicker communication between various cells within the body. Let's say that your skin is irritated. Growth factors will act as the body's messenger service, issuing signals to skin cells to work together with fibroblasts to return to a normal functional state.
Why you need it
As we continue to age, it is harder for our bodies to continuously produce or obtain growth factors. Everything from the immune system, to energy levels, to skin starts to show signs of wear the older we become, which is why adding colostrum to your diet will help keep your body feeling and looking younger. Steady contribution of growth factors may help ease early aging side effects.
An excellent source of growth factors is Symbiotics Colostrum Plus. Symbiotics Colostrum Plus has been tested in laboratories to verify the absence of artificial hormones, pesticides and antibiotics, so you can rest assured your body is receiving a full-on natural product. It is never too late to start seeing and feeling the effects of the natural growth factors in colostrum.
One of the most loathed aspects of aging is that the number of ways to lower your libido seem to increase the older you become. While some of these factors are essentially inevitable, there are still plenty lifestyle elements that you may not realize are taking the spark out of your love life. In addition to taking the right libido supplements, eliminating a few of these sex drive lowering components to your day will help you get your desire back and feeling vigorous in no time.
All the pressure and tension endured throughout the day can more often than not be enough to wipe anyone out. Stress will also accumulate if you continue to focus on all the weighing issues of your job or home life even when you are not partaking in them. To rid this distraction from your libido, there are a few alterations to your day that you can easily achieve. First off, try engaging in frequent daily physical activity, which is a great way to free your mind of all your problems as well as stimulate your libido. Meditation is another attribute that can provide the brain with clarity through various breathing and stretching exercises. Finally, nothing will loosen you up like receiving a quality massage, a practice that has been alleviating stress in people for centuries.
If you continue to endure consecutive evenings staying up all night staring at the ceiling, the odds are that being intimate will be the last thing on your mind the next night you come back to bed. Exhaustion is a huge proponent of low libido, and frequent lack of rest will also elevate your cortisol levels, a naturally produced steroid hormone that is commonly associated with low libido qualities. Simple remedies for a solid night of eight hours in total slumber can include eliminating late night snacks or alcoholic beverages, avoiding watching television or electronic devices before bed and even exercising for at least 30 minutes at some point during the day. Your libido and your spouse will thank you after receiving a sufficient night's rest.
While this can go without saying, what you put into your body will definitely have an impact on what's inside of it. Poor nutritional habits such as frequent fast-food dinners or too many trips to the cookie jar can produce poor health symptoms, such as reduction and blood flow or receiving lack of essential nutrients. These are factors that play a big role in decreased libido, because all your energy is being used up to burn empty calories. Eating healthy is never a bad idea when it comes to trying to get back in the mood.
One of the leading libido supplements available, Naturade Vitali-T-Aid Energy is a safe and healthy way to boost your sex drive and increase satisfaction in your performance and energy. Containing a blend of stimulating ingredients such as L-arginine, Asian ginseng and caffeine from natural coffee beans, your stamina and libido will be the last thing you will worry about after taking just two capsules of Naturade Vitali-T-Aid Energy!
While some people can never get enough of the health benefits of soy, others cannot physically experience the wonders of this bean because they are allergic to it. Soy allergy is one of the most common types of food allergens experienced in the world, with it being included as one of the eight foods that make up 90 percent of all nutritional allergies. While most children born with this condition eventually outgrow it, soy allergies continue to plague some people through adulthood, which is why there are plenty of quality options for finding a soy-free protein powder that will pack all the energy, nutrition and probiotics you need to keep your days fully vitalized. Here are a few options for soy-free protein sources currently available on the market.
VeganSmart All-In-One Nutritional Shake
Plenty of protein is just one of the essential qualities this powder will provide to your favorite beverage. By adding 2 scoops of VeganSmart All-In-One Nutritional Shake to your glass, you're not only getting a quality protein booster that is entirely soy-free, but you are also replenishing your body with a wide variety of nutritional dynamics, including 22 essential vitamins and minerals, sufficient sources of dietary fiber and omega-3 blend as well as an invigorating digestive enzymes mixture that will assist your digestive system. On top of having no soy content, VeganSmart All-In-One Nutritional Shake is also dairy free, for those who are lactose intolerant or sensitive to gluten.
Soy-Free Veg Protein Booster
The title of this protein powder says it all. One serving of Soy-Free Veg Protein Booster is loaded with 20 grams of protein, which is enough to accommodate to 40 percent of your daily recommended amount. Plus it is bursting with essential amino acids that your body cannot produce on its own, which will allow your body to maximize its enhancement of immune function and antioxidant activity. Naturade Soy-Free Veg can be blended into your morning smoothie, afternoon juice or evening workout beverage, and can even be used as an ingredient to your favorite dish to increase your protein intake. Did we mention that it's also 100 percent soy-free?
Naturade Pea Protein
This perfectly accommodating vegan formula protein powder is another source for those allergic to soy who are still looking for an all natural way to receive their protein. One packet of Naturade Pea Protein will transform your beverage of choice into an easily digestible source of nine essential amino acids, that is based off of entirely non-GMO pea protein recipe that is 100% gluten-free, cholesterol-free, soy-free and dairy-free.
It seems like we are bombarded with health information reminding us of the importance of maintaining low cholesterol levels, but it's seldom understood which types of cholesterol should be monitored and which need to be sustained. Our bodies need some cholesterol to efficiently function, and while most cholesterol is naturally produced, it is what we consume that causes good versus bad cholesterol. Here is an overview on why good cholesterol is key, the proper levels and some nutritional ways to eliminate unnecessary cholesterol:
Consequences of poor cholesterol
This waxy, fat-like substance is found in all cells of our body and works to make hormones, produce vitamin D and other substances that help us digest food. Because we are essentially able to produce all the cholesterol we need on our own, monitoring our food intake is the most effective way to retain healthy cholesterol levels. Cholesterol is moved around through your body in small bundles called lipoproteins, compiled out of fat on the inside and protein and the outside. Low-density lipoproteins (LDL) and high-density lipoproteins (HDL) are the two types of lipoproteins, with HDL often being referred to as "good" cholesterol and LDL as "bad."
While HDL helps collect excess amounts of cholesterol throughout your body and send it to your liver for disposal, LDL carries cholesterol to all parts of the body, especially the arteries that supply blood to the heart. When too much LDL is developed, the walls of your arteries become built up with cholesterol, which can slow down blood flow, disrupt cardiovascular activity and elevate your risk of heart disorder.
The right levels to maintain
The National Cholesterol Education Program recommends that everyone aged 20 and over should get their cholesterol levels checked at a minimum of every five years, with more frequent check ups as you age. When you get your levels examined, the doctor will test for your lipoprotein profile, which consists of four components that include total cholesterol, LDL, HDL and triglycerides, which are another form of fat in your blood.
A healthy level of cholesterol is determined to be the following:
- Total cholesterol should be under 200 milligrams of cholesterol per deciliter of blood
- LDL cholesterol should be under 100 mg/dL
- HDL cholesterol should be slightly above 60 mg/dL
- Triglyceride levels below 150 mg/dL
If your total cholesterol levels are found to be at 240 mg/dL or higher, that is when finding a way to lower cholesterol should become a top priority for your health. In addition, any LDL cholesterol levels found to be above 160 mg/dL is also considered to put you at risk for artery blockage.
Tips to lower cholesterol
While nutrition is essential for keeping healthy cholesterol levels stable, there are plenty of lifestyle modifications that can be made to help get your number lower. Receiving frequent physical activity, losing weight and avoid tobacco use can easily make a positive impact on your cholesterol levels, on top of a healthy diet. As for eating habits, try consuming foods that are rich in soluble fiber, which help absorb cholesterol from the intestines and reducing the amount of LDL in your body. If you are eating a lot of meat in your diet, try switching your entrees out for some fish, which can lower the amount of your LDL-boosting saturated fats intake and boost your omega-3 fatty acid levels, which can help reduce triglycerides in your body. Fruits can also do wonders for your cholesterol levels, and are typically loaded with pectin, a form of soluble fiber that works to decrease LDL build up in the body.
Naturade Total Soy can help you reduce cholesterol
Over 40 clinical studies on Soy Protein and cholesterol reduction led the Food & Drug Administration to declare that "25 grams of Soy Protein daily, in a diet low in saturated fat and cholesterol, may reduce the risk of heart disease." Just one delicious 8 oz. shake of Naturade Total Soy supplies more than half of the suggested amount of Soy Protein daily. With just one serving per day, you receive 50 percent of your daily protein recommendations, and the soy protein could assist in decreasing your total and LDL cholesterol, as well as your risk of cardiovascular complications.
For years now, a popular dieting book titled, "Eat Right For Your Type," has continued to be a dominant trend for those curious to try a new method of losing weight that focuses on consuming foods that accommodate your blood type. The official book outlining the effective methods of the diet was written by Dr. Peter D'Adamo, and has continued to be a bestseller for years. While many attest to the method as an effective means of dieting, new research has indicated that the theory behind the eating plan is not as successful as it claims to be. Here is a general overview regarding the blood type diet, what it entails and what experts are saying about it.
How it works
Dr. D'Adamo persists that the secret to healthy eating and losing weight is through knowing what type of foods cater to your specific blood type. The four major blood groups of A, B, O and AB each have their own distinctive nutritional plan that will work with lectins, or carbohydrate-binding proteins, in the body to maintain not only a healthy nourishment balance, but also prevent various diseases and ailments from affecting ourselves as well. D'Adamo breaks each blood type down into these categories:
- Type A is "the agrarian or cultivator" group, where an emphasis on vegetables and avoiding red meat are encouraged.
- Type B is "the nomad" group, where dairy products are the main source of nutrition to help boost your immune system.
- Type AB is "the enigma" group, and should be focused on an even balance between both the Type A and B diets.
- Type O is "the hunter" group, and consists of a predominantly high protein meal style of diet.
Things to know
The overall theory behind the blood type diet is that you are imitating the type of foods your ancestors ate thousands of years ago. After reviewing various anthropology research studies to determine the types of agriculture prehistoric humans with their respected blood types would have consumed, D'Adamo developed his dietary outline according to his conclusions. The doctor also encourages continuous physical activity along with the eating plan to see any major results, and the specific exercises also pertain to your specific blood type. Some examples include that Type A's should stick to more meditation and stretching activities such as yoga and Tai Chi, while Type O's need to focus on more aerobic based exercises, such as jogging and cycling.
Other key attributes outlined in the diet according to D'Adamo's book include:
- Knowing which spices and condiments on top of foods will help someone of a specific blood type achieve ideal health and weight.
- Which antioxidants, vitamins and minerals should be emphasized as well as avoided.
- The proper medications that function cohesively in your system.
- What types of physical exercise can be alleviate your symptoms of stress, fatigue and soreness.
- Understanding the characteristics of your blood type to avoid experiencing common illnesses and infections.
- Slowing down the aging process by avoiding specific health factors that negatively impact your blood type and cause rapid cell deterioration.
Does it work?
Millions of books sold and countless positive testimonies later, researchers from the University of Toronto have recently put D'Adamo's dieting theory to the test. The doctors assembled a study consisting of 1,455 study participants, equally ranging from the four main blood types and all considered to be healthy, to see how the diet impacted their health and weight. Before beginning the blood type diet, the participants supplied the researchers with detailed information regarding their own personal diets, as well as providing DNA samples that helped distinguish their levels of cardiometabolic risk factors, such as insulin, cholesterol and triglycerides.
After reviewing the results, as well as the proposed diet scores implemented from D'Adamo's book, the researchers confidently stated that no evidence supports this blood type diet theory, and that any indications of positive health attributes had nothing to do with adhering to an individual's blood type. Dr. Ahmed El-Sohemy, a professor from the University of Toronto and lead contributor to the study, was very stern of his team's findings.
"Based on the data of 1,455 study participants, we found no evidence to support the 'blood-type' diet theory," El-Sohemy said in a statement. "The way an individual responds to any one of these diets has absolutely nothing to do with their blood type and has everything to do with their ability to stick to a sensible vegetarian or low-carbohydrate diet. We can now be confident in saying that the blood type diet hypothesis is false."
Whether or not the diet is a complete farce or not, the obvious proponent to anyone trying to lose weight and maintain a healthy lifestyle is simply through eating nutritiously and receiving significant physical activity every week. If the blood type diet is working for you, there is surely nothing wrong with sticking to it, however, in the end, nothing beats old fashioned nutrition and exercise.
Whether you are looking to lower cholesterol, boost your immune health or drop a little weight this summer, there are many online fitness gurus you can look to for inspiration. Getting your daily dose of healthy eating and exercise is a critical component of your success when you're striving for wellness, and these online experts could be just the thing to steer you on the right path.
There's no doubt that yoga has taken off in popularity in recent years when it comes to body weight training. Tara Stiles, a yoga instructor whose YouTube videos have gained quite a following, focuses specifically on how this ancient practice can give you more energy and cultivate a svelte body. Her training expertise is perfect for beginners, as her approach is laid-back and fun, and she also narrows down which poses will work for your specific fitness needs and muscle groups.
Russell's cardio and toning plans work wonderfully for people who can't seem to find the hours in the day for exercise. Many of her videos on YouTube can be performed in 15 minutes or less. She also offers exercises based on themes, such as fitness moves for brides or finding ways to get arm muscles like celebrities.
Dr. Mehmet Oz
Made famous by Oprah, Dr. Oz has become a household name thanks to his popular daytime TV show. However, there is a wealth of wellness information on his website for you to explore as well, even if you don't have time for the tube. Many of the themes he focuses on are centered around healthy eating, all-natural anti-aging ideas and how diet and exercise can help prevent diseases.
Tone It Up
Karena Dawn and Katrina Hodgson are noted nutrition coaches and personal trainers who offer an all-around approach to staying fit with their website Toneitup.com. From recipes and nutrition programs to weekly schedules and fitness playlists, this site has it all. The two fitness gurus offer advice on fitness-related yoga moves, stretching, triathlon training and proper kettlebell use as well as toning routines for specific muscle groups like legs, abs and arms.
Tim Ferriss' "4 Hour Body" tactics are controversial in some circles, but many people have found weight loss success with his advice and podcasts. Most of his ideas are geared toward "lifestyle design" and revolve around slow-carb dieting interspersed with occasional "cheat days."
Staying fit and healthy with a weight loss supplement or testosterone booster could be an excellent pairing with any of these online wellness programs.
Your joints are the pinnacle for your body's ability to move and stay active, and without maintaining their flexibility through nutrition and other factors, your bone health will suffer as a result. If you plan on living an energetic lifestyle as you continue to get older, you will need to keep your joints engaged with various exercises. Distinct habits can help prevent too much pressure and force from being applied, which will cause stiffness and ultimately increased immobility. On top of a well-balanced diet, here are some tips to help you maintain healthy bone joints through aging.
Practice your posture
There is a reason why your parents always told you to sit up straight, and it doesn't necessarily have to do with being well mannered. The way you sit, stand, walk or run can have an enormous impact on your joint health, especially if you continue to practice incorrect posture. If your job requires long periods of sitting, always try to keep your back straight and have both feet on the floor, which will help avoid unnecessary episodes of stress on your joints. Also try to keep your head level and resist cocking your neck at certain angles, while carrying items such as backpacks or satchels should always be supported with both shoulders instead of only one.
Switch up your exercise
If your bones are starting to ache after every time you go out for a run or play a sport, it probably isn't because you are out of shape, but it could be due to the abundance of pressure you are putting on your joints. If soreness and stiffness continue to plague your physical activities, try switching up your exercises for something that has a lower-impact on your joints, such as swimming or cycling. You can essentially receive the same intensity of workout from these forms of activity, and you will save your joints from a lot of pain as well.