What Type of Protein is Best for You?

Protein is an essential part of any healthy diet, especially if you get a lot of exercise. High-protein diets can help keep you feeling full for longer and also help with restoring your muscles and tissues. However, there are many different types of protein and so it can be confusing for even the most dedicated of health addicts. Even more confusing, different types of protein are good for you in different ways.


In no particular order, here is our list of the top five types of protein, and why each one has different benefits and advantages.

  1. Seafood and Lean Meats

Animal protein is easy to access and full of other benefits such as heme iron and various nutrients and amino acids. However, it can also be high in fat and cholesterol. For that reason, our choice of animal proteins are seafood and lean meats: fish has benefits such as heart healthy omega-3 oils, whereas lean chicken can provide the cheapest amount of protein per gram for animal protein.

  1. Dairy products

If you are not keen on consuming animal protein, then there are plenty of other fresh alternatives. Dairy in its multiple forms like milk, yogurt and cheese is full of protein, and is tasty as well. Dairy foods tend to have a high amount of nutrients such as calcium, but they can also be high in fat. For that reason, try go for low fat alternatives such as skim milk. If you are keen about being green, go for dairy products that are derived from grass-fed animals and that are rBGH-free.

  1. Soy protein

Soy protein can be consumed from actual soy or in powdered form, but either way it is a great form of protein with multiple benefits. Soy’s key selling point is that it is naturally cholesterol-free and low in saturated fat. Soy also helps to lower LDL cholesterol, the ‘bad’ cholesterol thought to be responsible for conditions such as heart disease.

  1. Whey protein supplement

Whey protein is a very common protein supplement that is often used by athletes. It is popular because of its low price tag and high level of nutrients. One of the many great things about whey is that, even more so than other proteins, it is very filling and even helps to lower your levels of ghrelin, the hormone that controls your hunger levels. This makes it excellent for those trying to lose fat and build muscle simultaneously.

  1. Casein protein supplement

Casein is another popular protein supplement, which is mainly valued because it can take anywhere from 5-8 hours to fully break down in the body. This makes it a great source of protein to consume before bed. The slow and steady release of protein into the body makes this source of protein one of the best in terms of timing and availability. If you’re looking for casein in its natural form, drink a glass of milk before bed.

If you’re looking for a diet plan that factors in supplements, then check out Tosi Health products. Their supplements aim to ensure you get the full spectrum of nutrients you may be missing out on in your diet.

Is running a magic pill? The pros and cons of running.

runner girl

We have all seen those fit, agile people pounding the pavements in all weathers with their monitors strapped to their hands and the ever present bottle of water in their hand. Those who love running hail it as the greatest thing since cut bread, those who don’t shudder at this sight and carry on strolling along. Running is one of those Marmite exercises; you love it or hate it, but is it a magic pill in terms of fitness? Here are few pros and cons of running.

Built to run

As with all sports there are those who have the natural physique to run and those who don’t. This may sound patronising but think about it. Athletes tend to be wiry as the aim is to get the foot on and off the pavement, road, track as quickly as possible. Those who are overweight or unfit who take up running as a way to get fit barely achieve their objective as they are simply the wrong body type to be able to run far enough without being out of breath to make a difference.


Even the most expensive shoes in the world cannot protect your joints from impact injuries if you should not be attempting running. Every your foot slams down on that pavement you are putting stress on your ankles, knees and hips. Even top athletes suffer injuries to their joints, so why should you be any different? These injuries can be very painful and if it would mean you have to take a long time off work to recover, is it really worth the risk? UK based personal trainer Adam from Adam Wilson training, who offers PT for all sorts of sport’s people in Tunbridge Wells and Sevenoaks advised us, “A good pair of trainers with a quality in-sole is a necessity, particularly if running on roads or pathways. The human body is not built for such surfaces”.


Running enthusiasts claim there isn’t a feeling in the world like it, but there is. Adrenaline and other feel good endorphins are naturally released into the body whatever exercise you are undertaking if you go at it full on. So if you prefer swimming, badminton, cycling you will still get that buzz.


Running is free; there are no memberships to pay. And the freedom of the road is yours; literally. However, the shoes needed for road running that offer the maximum resistance to impact injuries don’t come cheap. You can wear whatever else you like to run in as long as it as comfortable and lightweight as possible, but if you want to look the part there are shorts, top, monitor and maybe a watch that incorporates a stopwatch if time is as important to you as distance.


Running has always been thought of as a solo sport; just you against the clock. It can also be very sociable too however as there are running clubs right across the length and breadth of the UK. Over in Europe it is not unusual to see packs of runners streaming down the huge cycle lanes attached to main roads, but as this is sadly lacking in the UK, you are on your own once you actually start to run. The socialising will be at the beginning and the end of the run, not during the actual run itself.

Great smoothie ideas for training:

Most of you will already know that after a hard training session, be it a run, a session at the gym or whatever else you are doing, you need to refuel your body within 30 minutes. This is all well and good in theory but after a hard workout the likelihood is that all you really want is a long cold drink and to hit the shower.

The thought of eating a healthy meal within half an hour of training is very unappealing, and that’s where the smoothie steps in. Easy to make, digest and providing your body with what it needs to recover, they are ideal as long as you make yours and don’t go down the calorie laden and nutritionally lacking ready made route. Without further ado here are some great smoothie ideas to slot into your training regime.

Coffee and Crunch

Into your blender or smoothie maker put;

4oz fat free milk
4oz chilled coffee
1 sliced banana, preferably frozen
2tblsp whole almonds
2tblsp cocoa powder

The coffee and carb combination make this a brilliant smoothie to refuel following a work out, and it tastes great too. The heart healthy fat from the almonds and the potassium from the banana will have you feeling rejuvenated in no time. This smoothie contains 252 kcal, 35g carbs, 11g fat, 10g protein, 6g fiber.

Breakfast on the Go

4oz fat free milk
2oz frozen blueberries
2oz Greek yoghurt – plain and fat free
1oz uncooked natural oats
1tblsp ground flaxseed

This protein packed smoothie is the perfect smoothie to repair the muscles following a long run or hard workout. A recent study has discovered that drinking fat free milk following a workout can actually help you to lose fat and gain muscle. The antioxidants in the blueberries will neutralize those free radicals that have been caused by you exercising and the Omega-3 in the flaxseed will lower cholesterol. This smoothie contains 290 kcal, 41g carbs, 22g protein, 6g fiber, 5g fat and is one strongly recommended by the folks at Vibe Personal Training.

Super Savory Surprise

This recipe was originally devised by a sports nutritionist and is an excellent balance of nutrients that get straight into your body and help you recover quicker.

6oz carrot juice
¼ of an avocado
1tbsp fresh lemon juice
2oz water
1tblsp freshly grated ginger
pinch of cayenne pepper

The vitamin A in the carrot juice replenishes the immune system which is depleted by strenuous exercise. The ginger is known for relieving post exercise pain in the muscles while a silky texture comes courtesy of the avocado as do monounsaturated fats for heart health. Cayenne pepper is added as it has been proven that the capsaicin within the pepper gives the metabolism a temporary boost to burn a few more calories. This super savory smoothie contains only 161 kcal as well as 23g carbs, 8g fat, 5g fiber and 3g protein.

The Healing Properties of Juicing

Juicing can add some variety to your diet while helping you get the necessary nutrients from fruits and vegetables. You can make juice at home with a juicer, try a trendy juice bar, or purchase freshly squeezed juices at the supermarket. Get all the facts about juicing and learn if it’s right for you.

Juicing Cleanse

Juicing typically requires using a machine or equipment in order to turn raw fruits and vegetables into a liquid. Home juicing machines may cost anywhere from $30 dollars to more than $300 dollars. By using special blades, most juicers chop up your fruits or vegetables into tiny pieces and spins them in a way to separate the juice from the pulp, which eliminates the majority of the fiber. You can ask around at local stores or consult Consumer Reports to find the juicer that’s best for you.

There are many health benefits of drinking freshly juiced fruits and vegetables, and it’s a great way to add nutrients from the fruits or vegetables that you normally wouldn’t eat. Fruit and vegetable juices retain most of of the vitamins, minerals and plant chemicals (phytonutrients) that would be found in the whole versions of those foods. These nutrients can help protect against cardiovascular disease, cancer and various inflammatory diseases, like rheumatoid arthritis. Valuable compounds called flavonoids and anthocyanins are abundant in a variety of fruits and vegetables and guard against oxidative cellular damage, which comes from everyday cellular maintenance and is exacerbated by exposure to chemicals and pollution.

However, beware claims that juicing is the only way to stay healthy, that you should avoid solid foods, or that juicing is a substitution for a medical diagnosis or treatment. There’s not much research out there that proves that juicing is healthier than eating the whole fruits and vegetables; however, juicing does makes them easier to consume on a regular basis.

Some advocates for juicing may claim that your body absorbs more nutrients from juices than the whole fruit because the fruit’s fiber gets in the way. However, there isn’t much research out there that supports that claim. Your digestive system is designed to handle fiber and extract nutrients from a variety of foods. Plus, fiber is important for digestive function and has a multitude of health benefits.

Juicing Safely

When making your own juice, try to make only as much as you can consume at one time. Juice that isn’t consumed right away can harbor bacteria and cause food poisoning. Exposure of the drink to air, bacteria and other pathogens can not only make you sick but threaten the nutritional value of the juice as well.

Also, before using juicing your desired fruit, you should wash them thoroughly to remove any dirt, pesticides or bacteria. Make sure your cutting board and utensils are clean as well. E. coli is a very dangerous bacteria that can live on your fruits and make you sick. The problem is that it can only be killed with heat, which can also damage the nutritional content of the juice. If you don’t want to boil your juice on the stove, you’ll have to wash the fruit thoroughly before juicing. Learn more about the best ways to wash your fruit.

If you decide to pursue a diet that predominantly consists of juice, like a juice cleanse, make sure you consume at least 2000 calories or more per day depending on your metabolic needs. Don’t starve yourself! It’s important that your body gets a sufficient amount of calories, vitamins, nutrients, protein, fat and carbohydrates.

Also, make sure you eat fiber, to keep your digestive system working smoothly. You can add dissolvable fiber powder to your juices or supplement with a suitable number of fiber-rich solid foods (like prunes or pears) to compensate.

(original post from http://www.doctoroz.com/videos/healing-properties-juicing)

Honeydew-Kiwi Smoothie


  • 2 cups cubed honeydew
  • 1 small Granny Smith apple, peeled, cored, and cut up
  • 1 kiwifruit, peeled and cut up
  • 1 tablespoon lemon juice
  • 1 cup ice cubes


  1. In a blender container, combine honeydew, apple, kiwifruit, and lemon juice. Cover and blend until smooth.
  2. Add ice cubes; cover and blend until cubes are crushed and mixture is slushy.
  3. Garnish with additional honeydew and/or kiwifruit slices, if desired.
  4. Enjoy!

Healthy Smoothie Recipes For A Healthy Life

healthy smoothie recipes

There is a health epidemic going on right now. The majority of the US population is overweight. Being overweight and unhealthy is linked to killers such as diabetes, kidney disease, and even cancer.

If someone could hand you a magic drink that you could have everyday to help you lose weight, feel better, provide more energy, clear your skin, help you sleep better, and lengthen you life… wouldn’t you take it? Especially if it tasted good? Well, that magic drink is a healthy smoothie.

My name is Drew and I am a health coach and healthy food crusader. My mission in life is to get people to start making healthier food choices and hopefully save some lives along the way. In my experience the average person is not too excited about eating fruits and vegetables. I could sit here and tell you to eat 5 servings of fruits and vegetables a day but would you really do it? The average person has barely one serving a day and that still is questionable because that iceberg lettuce on your Caesar salad for lunch does not count. The worst part is that instead of fruits and vegetables people are consuming pounds and pounds of sugar and refined flour products that just add to the health problems. So that is where smoothies come in.

What is a healthy smoothie?

I know you’re idea of a smoothie is probably the one you get at Jamba Juice that has all sort of extra sugar in it (ask them what the liquid is they use to make the smoothie) or something with a handful of fruit and 3 scoops of ice cream in it. Well this is not what I am talking about. A healthy smoothie is all the healthy things that you are supposed to eat but don’t, all blended up into a great tasting shake. They taste amazing and will make you feel amazing. The fact that they taste great is one of the major reasons to give them a try. And all it requires is a blender and few ingredients.

Why can’t I just eat my fruits and vegetables?

The recommended serving of fruits and vegetables per day is not realistic for most people. It’s actually hard to find a lot of places that sell vegetables on your lunch break. And in the morning, you are probably more concerned with sleeping in and getting out the door than eating anything healthy. So that is where smoothies come in. They are quick and easy to make and give you all the health you need in a glass. Instead of having to eat 2 bags of spinach for breakfast you can have a delicious healthy smoothie instead.

What sort of Blender do I need?

You will need a blender that is capable of at least crushing ice. This will ensure that it can also blend up greens and fruits. For more information on blenders and blender recommendations for smoothie making see this article Best blender for smoothies.

I have a blender, now what?

The first thing to do is cover the basics of smoothie making. It isn’t too complicated but there are certain steps you should be aware of. Read all about the basics of smoothie making here.

Healthy Smoothie Recipes

Now it’s time to try out some smoothie recipes and see just how good they actually tasted. Pick any smoothie that sounds good and give it a shot.

(original post)

Juicer Recipes – Carrot, Celery, Cucumber, Coconut

8 Carrots
1 Head of Celery
1-2 Cucumbers
1 Young Coconut (water)

1) Run carrots, celery & cucumbers through your Breville juicer (or whatever type of juicer you might have!)

2) Open young coconut to get water out, and add to juice

3) If desired, briefly blend together with some ice in your Vita-Mix or any other blender of your choice.

4) Enjoy!


Vegetarian diet: How to get the best nutrition.

A well-planned vegetarian diet is a healthy way to meet your nutritional needs. Find out what you need to know about a plant-based diet.

By Mayo Clinic staff

A well-planned vegetarian diet can meet the needs of people of all ages, including children, teenagers, and pregnant or breast-feeding women. The key is to be aware of your nutritional needs so that you plan a diet that meets them.

Types of vegetarian diets

When people think about a vegetarian diet, they typically think about a diet that doesn’t include meat, poultry or fish. But vegetarian diets vary in what foods they include and exclude:

  • Lacto-vegetarian diets exclude meat, fish, poultry and eggs, as well as foods that contain them. Dairy products, such as milk, cheese, yogurt and butter, are included.
  • Lacto-ovo vegetarian diets exclude meat, fish and poultry, but allow dairy products and eggs.
  • Ovo-vegetarian diets exclude meat, poultry, seafood and dairy products, but allow eggs.
  • Vegan diets exclude meat, poultry, fish, eggs and dairy products — and foods that contain these products.

Some people follow a semivegetarian diet — also called a flexitarian diet — which is primarily a plant-based diet but includes meat, dairy, eggs, poultry and fish on occasion or in small quantities.

Vegetarian diet pyramid

A healthy diet takes planning, and a food pyramid can be a helpful tool. The vegetarian pyramid outlines food groups and food choices that, if eaten in the right quantities, form the foundation of a healthy vegetarian diet.

Vegetarian Food Guide Pyramid

Vegetarian Food Guide Pyramid

Getting adequate nutrition

The key to a healthy vegetarian diet — like any diet — is to enjoy a variety of foods. No single food can provide all the nutrients your body needs. The more restrictive your diet is, the more challenging it can be to get all the nutrients you need. A vegan diet, for example, eliminates natural food sources of vitamin B-12, as well as milk products, which are good sources of calcium.

With a little planning, however, you can be sure that your diet includes everything your body needs. Pay special attention to the following nutrients:

  • Calcium helps build and maintain strong teeth and bones. Milk and dairy foods are highest in calcium. However, dark green vegetables, such as turnip and collard greens, kale and broccoli, are good plant sources when eaten in sufficient quantities. Calcium-enriched and fortified products, including juices, cereals, soy milk, soy yogurt and tofu, are other options.
  • Iodine is a component in thyroid hormones, which help regulate metabolism, growth and function of key organs. Vegans may not get enough iodine and be at risk of deficiency and possibly even a goiter. In addition, foods such as soybeans, cruciferous vegetables and sweet potatoes may promote a goiter. However, just 1/4 teaspoon of iodized salt provides a significant amount of iodine.
  • Iron is a crucial component of red blood cells. Dried beans and peas, lentils, enriched cereals, whole-grain products, dark leafy green vegetables and dried fruit are good sources of iron. Because iron isn’t as easily absorbed from plant sources, the recommended intake of iron for vegetarians is almost double that recommended for nonvegetarians. To help your body absorb iron, eat foods rich in vitamin C, such as strawberries, citrus fruits, tomatoes, cabbage and broccoli, at the same time as you’re eating iron-containing foods.
  • Omega-3 fatty acids are important for heart health. Diets that do not include fish and eggs are generally low in active forms of omega-3 fatty acids. Canola oil, soy oil, walnuts, ground flaxseed and soybeans are good sources of essential fatty acids. However, because conversion of plant-based omega-3 to the types used by humans is inefficient, you may want to consider fortified products or supplements, or both.
  • Protein helps maintain healthy skin, bones, muscles and organs. Eggs and dairy products are good sources, and you don’t need to eat large amounts to meet your protein needs. You can also get sufficient protein from plant-based foods if you eat a variety of them throughout the day. Plant sources include soy products and meat substitutes, legumes, lentils, nuts, seeds and whole grains.
  • Vitamin B-12 is necessary to produce red blood cells and prevent anemia. This vitamin is found almost exclusively in animal products, so it can be difficult to get enough B-12 on a vegan diet. Vitamin B-12 deficiency may go undetected in people who eat a vegan diet. This is because the vegan diet is rich in a vitamin called folate, which may mask deficiency in vitamin B-12 until severe problems occur. For this reason, it’s important for vegans to consider vitamin supplements, vitamin-enriched cereals and fortified soy products.
  • Vitamin D plays an important role in bone health. Vitamin D is added to cow’s milk, some brands of soy and rice milk, and some cereals and margarines. Be sure to check food labels. If you don’t eat enough fortified foods and have limited sun exposure, you may need a vitamin D supplement (one derived from plants).
  • Zinc is an essential component of many enzymes and plays a role in cell division and in formation of proteins. Like iron, zinc is not as easily absorbed from plant sources as it is from animal products. Cheese is a good option if you eat dairy products. Plant sources of zinc include whole grains, soy products, legumes, nuts and wheat germ.

If you need help creating a vegetarian diet that’s right for you, talk with your doctor and a registered dietitian.

Getting started

If you’re not following a vegetarian diet but you’re thinking of trying it, here are some ideas to help you get started:

  • Ramp up. Each week increase the number of meatless meals you already enjoy, such as spaghetti with tomato sauce or vegetable stir-fry.
  • Learn to substitute. Take favorite recipes and try them without meat. For example, make vegetarian chili by leaving out the ground beef and adding an extra can of black beans. Or make fajitas using extra-firm tofu rather than chicken. You may be surprised to find that many dishes require only simple substitutions.
  • Branch out. Scan the Internet for vegetarian menus. Buy or borrow vegetarian cookbooks. Check out ethnic restaurants to sample new vegetarian cuisines. The more variety you bring to your vegetarian diet, the more likely you’ll be to meet all your nutritional needs.

(original source)

Nutrition gains, calories shrink in NYC.

Worried that children were losing the war on obesity, New York City began to slim down its school lunch offerings several years ago, replacing fries with baked potato strips and introducing nonfat chocolate milk, whole grain pasta and salad bars, among other tweaks.

In the process, the city also cut calories. So much so, city officials now acknowledge, that it often served children fewer calories than required by the federal government.

The Bloomberg administration has often found itself stymied by the powers of Albany or Washington in its policy goals, including enacting congestion pricing, erecting a stadium on Manhattan’s West Side, taxing soda or barring the use of food stamps for sugar-sweetened beverages.

But in the case of the 860,000 school lunches served daily, it ignored a set of U.S. Department of Agriculture requirements written in 1994, without seeking permission. City health and education officials said their aim was not to lower calories, but to increase the nutritional value of the foods reaching students’ mouths.

But as it slowly began re-engineering those foods, there was a “secondary response,” said Cathy Nonas, a senior adviser in the city’s health department.

“It dropped the calories and at sometimes below what the USDA had as a minimum,” she said.

In replacing pork bacon strips with the turkey variety, for instance, officials cut 64 calories from one serving. And they saw no need to bulk the trays back up.

“Our mentality is to feed food to children, not nutrients to astronauts,” said Eric S. Goldstein, the chief executive for school support services for the New York City Education Department.

The city officials said new federal guidelines, which take effect this school year, prove they were right all along. The new rules reduce the minimum calorie counts by more than 200 calories in some grades and, for the first time, set calorie maximums as well.

Joel Berg, the executive director of the New York City Coalition Against Hunger, called the city’s move “reckless.”

“It is based on politics and personal whims, not nutrition science,” Berg said. “It is based on the city’s absurd belief that hunger no longer exists among children, despite federal data that proves that 1 in 4 New York City children live in food-insecure homes.”

(original post)