A protein shake in the morning is a great start to the day. There’s no limit to the healthy ingredients you can throw in a shake, so it’s easy to keep it fresh. And the big dose of protein keeps me feeling full all the way until lunch time. I’m also a red-blooded American, so I like to have morning coffee every day, too. Before I moved to Asia, I homebrewed Starbucks coffee every day for 20 years. To this day, something about a Starbucks coffee just makes the world seem good again. But when I make a protein shake, it’s usually pretty big. Drinking both a coffee and a protein shake is too much. So for me, it’s better to combine coffee and protein powder into one drink. It’s just more manageable. Problem is, protein powder doesn’t play nice with hot coffee. Worst case you get a lumpy mess with […]
Fat Burning Protein Powder is a Myth, a Gimmick
Fat burning protein powder isn’t a real thing. So please don’t be a sucker and purchase a product that advertises itself as such. “Fat burning” is a marketing gimmick used to promote all kinds of products. I don’t know how they are allowed to get away with it because it is patently untrue. But they do it because it works. And it works well. Unwitting consumers gobble up “fat burning” foods because it sounds like a magical, easy way to lose weight. Wouldn’t it be great if all we needed to do to lose weight was eat fat burning products. No exercise, no diet plan necessary. What a dream. It sounds too good to be true, and it is to get to be true. The truth is that no food or product can “burn” fat. Everything we consume breaks down into the basic nutritional components of protein, carbohydrates, fats, vitamins, and […]
Protein Powder Often Still Edible After Expiration Date
Protein powder is expensive. Don’t trash it just because it’s past the expiration date. The truth is that protein powder usually doesn’t spoil until years after the printed expiration date. In this article, I explain why that is the case. And I show you how to examine protein powder for telltale signs that it is going bad. Learn why in most cases, old protein powder is perfectly safe to eat, although it might not taste as good as it once did. An expiration date is a notoriously conservative estimate The FDA requires that all perishable foods have an expiration date printed on the packaging. Expiration dates, however, are merely conservative estimates on when food will begin to turn. It is well documented that foods are often edible past this date. Therefore, it’s never a good idea to discard food solely based on the expiration date. It’s more accurate to use […]
Mixing Protein Powder with Oatmeal is a Great Match
Is it a good idea to put protein powder in oatmeal? Absolutely. Oatmeal is super healthy, but nutritionally it is almost all carbohydrates. So it is good idea to enhance the nutritional profile of oatmeal by mixing in any number of additional ingredients. (See my list of the top 10 ingredients to put in oatmeal.) There are a couple of easy ways to get your protein powder/oatmeal fix. You can simply add a scoop or two of protein powder directly to your morning bowl of oatmeal. Or if you like to make protein shakes, try blending in a few tablespoons of oatmeal flakes. (There are tips on both of these methods below.) Protein powder nicely complements high-carb oatmeal Oatmeal is made by simply cutting dried oats into flakes. Why is it so healthy? Because oats are great source of complex carbohydrates and soluble fiber. Complex carbohydrates digest slowly, keeping you feeling […]
Can Diabetics Drink Protein Powder Shakes?
Is it safe for diabetics to consume protein powder? Yes, however, it is important for diabetics to choose a powder that is sugar-free and as close to pure protein powder as possible. Many protein powders have artificial flavors and added sugars to make the powder taste more palatable. For this reason, diabetics should check the nutrition label and ingredients list carefully. Also, when making protein shakes, diabetics also need to be mindful of the added ingredients they use to flavor the shake. Fruits, for example, are often added to protein shakes to give them flavor and increase nutritional value. Diabetics should keep in mind, however, that sugar from fruits that have been liquefied in the blender absorb into the bloodstream much faster than whole fruits. Protein powder and diabetes Increasing dietary protein is an excellent way for diabetics to control blood sugar. Why? The human body needs about 50 g of protein […]
Neuropathy Support Formula Vitamins for Nerve Pain
The pain and discomfort caused by damaged nerves can be relentless. Neuropathy produces a constant burning, prickly, tingly sensation — usually in the hands or feet. Although damaged nerves do heal naturally over time, it is a slow process. In most cases, it takes weeks and months before the painful symptoms recede. The options for treating nerve damage are somewhat limited. For severe pain, there is big-pharma prescription pain medication, such as gabapentin. Over-the-counter pain medications such as Aleve and ibuprofen provide some temporary relief. But these medications also put quite a strain on the liver and kidneys, if used over the long term. Neuropathy creams have the advantage of being applied directly to the affected area. So topical creams like Penetrex provide targeted, local relief to neuropathy symptoms — something oral medications can’t do. The major disadvantage is that it merely treats the symptoms — the pain. These treatments don’t […]
Vitamin B12 Shots and Injections
Vitamin B12 shots are one of the latest fads to hit the fitness and weight loss scene, with several celebrities even endorsing their health benefits. They claim that vitamin B12 injections help to increase their energy and improve their mood. Some claim that vitamin B12 can even increase the body’s metabolism and ability to convert food into energy, therefore encouraging weight loss. But is there any medical or scientific evidence to support these dramatic claims? Or are vitamin B12 shots simply another health fad that will pass with time like the Atkins or South Beach diet? There are so many “snake oil” products on the market for weight loss because there is often a level of desperation felt by people wishing to lose weight, which often leads them to try new products that make dramatic claims as to their efficacy. But as the saying goes, most things that sound too […]
Iodine Supplements and Iodine Deficiency
Iodine supplements can be necessary in cases of deficiency where not enough of the element is obtained through the natural diet. Today, dietary iodine supplements are rarely necessary in developed countries because iodine is routinely added to processed foods. However, there are many secondary uses where iodine supplements are helpful and still prevalent today. Many processed foods, especially salt, are supplemented with iodine You’ve probably seen the containers of table salt labeled “iodized salt”. Because iodine deficiency was prevalent in much of the world in the early 20th century, many countries mandated the addition of iodine in certain foods, especially salt. In Canada, this practice is currently mandated, and in the United States it is not mandated but is still practiced by many leading food manufacturers. What is iodine and why does the body need it? Iodine is one of the natural elements found in nature. The body cannot produce […]
Fat Soluble Vitamins
The body needs small amounts of all the vitamins to perform its essential tasks. Vitamins can be separated into two categories based on their method of absorption, either via fat or water. The fat-soluble vitamins and water soluble vitamins each have their own specific characteristics. The unique characteristics of fat-soluble vitamins As the name suggests, the fat-soluble vitamins are absorbed and stored in fat molecules and also stored inside the liver. This means that the body does not need to obtain these vitamins from food sources or other external means as frequently as the water-soluble vitamins. The excess fat soluble vitamins that are stored can be tapped as needed by the body. Unlike water-soluble vitamins, fat-soluble vitamins cannot be expelled by the body easily and can quickly build up to toxic levels in certain circumstances. For this reason, always be careful when taking supplements containing fat-soluble vitamins. Do not take […]
Are Fiber Pills an Effective Supplement?
Many people turn to fiber pills and supplements as a way to incorporate more fiber into their diet. It is well-known that the modern American diet is severely lacking in the fiber amounts recommended by national guidelines. Let’s take a look at some of the common questions about these fiber supplements. Are fiber pills healthy and a good alternative to natural fiber? Let’s state up front that it is almost always more healthy get your nutrition from natural whole foods rather than from a pill, and this rule of thumb holds true in this case as well. Fiber pills can be a healthy addition to your diet, but should really be used if there is some reason why you can’t get your fiber from regular foods. The recommended amount of fiber daily per person is 25 g and 21 g for seniors. If you make a concerted effort to eat healthy by incorporating […]