Category: Supplements (Page 15 of 17)

Getting to the bottom of high protein intake

October 17, 2007 / Anthony Stalter

In the October issue of Men’s Health, the mag debunks five nutrition myths concerning (among other things) protein intake, potatoes and salt. Among the five, the most interesting was Myth #1: “High protein intake is harmful to your kidneys.”

The mag reads:

The origin: back in 1983, researchers first discovered that eating more protein increases your “glomerular filtration rate,” or GFR. Think of GFR as the amount of blood your kidneys are filtering per minute. From this finding many scientists made the leap that a higher FGR places your kidneys under greater stress.

What science really shows: Nearly 2 decades ago, Dutch researchers found that while a protein-rich meal did boost GFR, it didn’t have an adverse effect on overall kidney function. In fact, there’s zero published research showing that downing hefty amounts of protein – specifically, up to 1.27 grams per pound of body weight a day – damages healthy kidneys.

The bottom line: As a rule of thumb, shoot to eat your target body weight in grams of protein daily. For example, if you’re a chubby 200 pounds and want to be a lean 180, then have 180 grams of protein a day. Likewise if you’re a skinny 150 pounds but want o be a muscular 180.

Anyone who has gotten sound nutrition advice has heard the, “One to 1.5 gram(s) of protein to pound is optimal” speech. I think the bottom line section in the Men’s Health article hits the nail on the head. If you’re a hard gainer looking to be 180, then shoot for 180 grams of protein a day. If you want to drop a few pounds and be a lean 180, then shoot for the same grams-per-day average.

Diets, Magazine Hype, Nutrition, Protein, Xternal Fitness, Xternal Furci

Protein Pancakes

September 10, 2007 / Anthony Stalter

A friend of mine in college gave me this recipe for protein pancakes and it?s fantastic:

-?1 Scoop of Protein Powder
– 1 Cup of Oatmeal
– 1 Banana
– 2 Tbsp. of All-Natural Peanut Butter
– 1 Egg
– ? Cup of Fat Free Milk
– Splenda
– Cinnamon

All you have to do is throw the powder, oatmeal, peanut butter, egg and milk into a blender and mix it on slow. That becomes the ?batter?. After that, heat up a small frying pan, spray it so the batter doesn?t stick and then throw the batter in the pan and cook. The batter should cook to the point where you can flip it over and do the other side. Watch yourself though, because it cooks quickly and you?ll burn one of the sides if you?re not careful.

Once it?s done cooking, slice up a banana and put it on top of the pancake. Mix a little bit of the Splenda and cinnamon together and sprinkle that on top for a little taste. You can also put on some sugar free syrup, but don?t go nuts with it because while it?s not supposed to have any sugar, it?s likely still loaded with preservatives.??

Food preparation, Foods products, Protein

Make fruit interesting

June 26, 2007 / Anthony Stalter

By now, everyone knows the benefits of fruit, with vitamins; minerals and fiber are all reasons to down the colorful stuff daily. But even if we already know why fruit helps, are we eating enough of it daily in order to cash in on all the benefits? The daily recommendation is to eat at least two cups of fruit daily, but some people may be tired of just grabbing a piece of fruit from the bowl and need a shake up.

For you, here are 10 different and interesting ways to add fruit to your diet by MSN.com

? Grilled fruit slices.
? Peach honey spread.
? Lemon-lime fruit dip.
? Frozen fruity pops.
? Romaine and fresh strawberry salad.
? Blueberry-banana smoothie.
? Plum salsa.
? Broiled fruit kebabs.
? Berries a la mode.
? Mango salsa pizza.

To read the entire article along with the complete recipes, click here.

Diets, Food preparation, Foods products, Nutrition, Vitamins/Minerals, Xternal Fitness, Xternal Furci

Shake it up, Part II

June 20, 2007 / Anthony Stalter

Just over a month ago I gave out a recipe for a healthy smoothie/shake that was packed with protein and good carbs to keep the hunger pangs away. Well, I’ve got another shake recipe – this one a little more out of the box – I drink on a regular basis that’s full of the same good carbs, but even more protein.

Once again, feel free to change the serving size as you wish:

– Blend three ice cubes
– 1 Banana
– 1 Cup of dried oatmeal
– 2 Tbsp. of peanut butter (lowest sugar content you can find)
– A dash of cinnamon
– A scoop of either chocolate or vanilla protein powder
– 1 Cup skim/low fat milk

Calories: 645
Protein: 46
Carbs: 76
Total Fat: 20 (mostly from the peanut butter)

Don’t put too much cinnamon in it or else it will taste a little bitter. You’ll mostly taste the banana and protein powder, which in my opinion at least, is damn good.

Diets, Food preparation, Nutrition, Protein

Three supplements to take daily

June 12, 2007 / Anthony Stalter

Are you taking these three supplements daily?

1. A multi-vitamin
2. An aspirin
3. Fish oil

If not, you should be.

While it shouldn’t be used in place of the nutrients we get from every day food, a multi-vitamin is a valuable supplement for those with dietary imbalances. According to a study by Robert H. Fletcher, MD, MSc and Kathleen M. Fairfield, MD, DrPH, most people do not consume an optimal amount of all vitamins by diet alone.

Besides being helpful for the every day headache, aspirin has also been known as a heart saver. Same thing can be said for fish oil, which is a great source for omega-3 fatty acids. Omega-3’s can cut your risk of heart disease, prostate cancer, stroke, asthma and arthritis.

Fatty acids, Heart disease, Men's Health and Wellness, Supplements, Xternal Fitness, Xternal Furci