As interest in health and nutrition grows, more and more people are trying protein shakes as a way to lose weight or enhance their sports performance. Protein is one of the body’s main building blocks for muscle, bone, skin, and other tissues. Used often by athletes, protein shakes come in many combinations of protein, carbohydrates, and fats. They can range from 100% protein to mostly carbohydrates with a little added protein and fat. Protein shakes come in a variety of flavours in powder form or in ready-to-drink packages, such as cans or foil packs.
Safe for people who are healthy and fit, protein shakes are used mainly by athletes who need nourishment right after their workouts, says Jose Antonio, chief executive officer and co-founder of the International Society of Sports Nutrition (ISSN). ‘Most people can’t make a meal immediately post-workout’, he says. ‘So these ready-to-drink shakes are really your best alternative’.
According to the ISSN, protein shakes are a safe way to ensure enough protein, when used as part of a balanced, nutrient-rich diet. This counters the view that protein shakes can be harmful to kidneys or bones.
Although research hasn’t proven their role in sports performance and muscle strength, protein shakes may offer certain benefits.
An endurance athlete may find it easier to train with the help of protein shakes, says Antonio. That’s because they help the body recover from intense exercise. Protein shakes do this mainly by restoring muscle glycogen, a fuel source for exercise, which gets used up during workouts.
For the strength athlete, protein shakes can also help repair damage to muscles that can occur with serious bodybuilding.
The general fitness enthusiast who works out hard but doesn’t want to be a marathon runner or bodybuilder may also benefit, says Antonio. This is the kind of person who might run twice a week and lift weights twice a week.
Some research shows other benefits as well. For example, a study of 130 U.S. Marines looked at intense exercisers who supplemented their diet with 10 g of protein, 8 g of carbohydrates, and 3 g of fat. They had fewer infections, less heat exhaustion, and less muscle soreness. Some protein shakes may help with weight management, as well. But more research is needed to confirm this.
Almost all people can get the protein they need from whole foods and drinks in their diet. The recommended daily intake of protein for healthy adults is 0.75 g of protein per kilogram of body weight, or about 45 to 56 g of protein a day. The ISSN recommends that exercisers get 1.4 to 2 g of protein per kilogram of body weight daily. Endurance athletes should be at the lower end of this range and strength athletes at the higher end. How much you need depends on the type and intensity of your exercise, the quality of the protein you eat, and your energy level and carbohydrate intake.
If you’ve ever tried to lose weight, you’ve probably heard a lot about water and weight loss. Can drinking more water really help you lose weight? The short answer is yes — and no. If you’re already well hydrated and getting plenty of water, getting more water into your diet probably won’t make a lot of difference. But if you’re going through your days a little — or a lot — dehydrated, as many people are, getting enough water could help. Water’s involved in every type of cellular process in your body, and when you’re dehydrated, they all run less efficiently — and that includes your metabolism. Think of it like your car: if you have enough oil and gas, it will run more efficiently. It’s also very difficult for the body to tell the difference between hunger and thirst. So if you’re walking around feeling a gnawing sense of hunger, you might just be dehydrated. Try drinking a glass of water instead of grabbing a snack. Research has also shown that drinking a glass of water right before a meal helps you to feel more full and eat less. One study, for example, found that people who drank water before meals ate an average of 75 fewer calories at each meal. That doesn’t sound like a lot — but multiply 75 calories by 365 days a year. Even if you only drink water before dinner every day, you’d consume 27,000 fewer calories over the course of the year. That’s almost an eight-pound weight loss. How can you know if you’re getting enough water to keep your metabolism cranking at peak efficiency and your digestive system functioning? The formula used to be “one size fits all” — eight 8-ounce glasses of water a day. But that’s changed, experts say. In general, you should try to drink between half an ounce and an ounce of water for each pound you weigh, every day. For example, if you weigh 150 pounds, that would be 75 to 150 ounces of water a day. If you’re living in a hot climate and exercising a lot, you’d be on the higher end of that range; if you’re in a cooler climate and mostly sedentary, you’d need less. Another quick way to check: look in the bowl after you’ve gone to the bathroom. If your urine is clear or very light yellow and has little odor, you’re well hydrated. The darker and more aromatic your urine, the more dehydrated you are.
They say that home is where the heart is. But what you may not know is that it’s also where 65% of colds and more than half of food-borne illnesses are contracted. The things we do around the house every day have a big impact on both our long- and short-term health. Here are six common household activities that may be making you sick.
Using a sponge – Most people clean their countertops and table after a meal with the one tool found in almost all kitchens: the sponge. In addition to sopping up liquids and other messes, the kitchen sponge commonly carries E. coli and fecal bacteria, as well as many other microbes. Ironically, the more you attempt to clean your countertops with a sponge, the more germs you’re spreading around. Solution: Dipping sponges into a solution of bleach and water before wiping down surfaces will help prevent spreading sickness while you clean your kitchen.
Vacuuming – Conventional vacuum cleaners are intended to pick up and retain big pieces of dirt, like the dust bunnies we see floating about on our floors. But it’s the tiny dust particles that pass right through the porous vacuum bags and up into the air. So, while our floors may look cleaner after running a vacuum over them, plenty of dust, which can exacerbate allergies and asthma, remains. Pet allergens and indoor dust, which contains the highest concentrations of hazardous materials like heavy metals, lead, pesticides, and other chemicals, are found in higher concentrations in the smallest particles of the dust, explains David MacIntosh, MD. He is principal scientist at Environmental Health & Engineering (EH&E), an environmental consulting and engineering services firm based in Needham, Mass. Solution: Look for a vacuum cleaner with a high efficiency particulate air (HEPA) filter. Unlike those in conventional vacuums, HEPA filters are able to retain the small particles and prevent them from passing through and contaminating the air you breathe in your home.
Sleeping with pillows & a mattress – The average person sheds about 1.5 million skin cells per hour and perspires one quart every day even while doing nothing. The skin cells accumulate in our pillows and mattresses and dust mites grow and settle. If that’s not gross enough for you, a mattress doubles in weight every 10 years because of the accumulation of human hair, bodily secretions, animal hair and dander, fungal mold and spores, bacteria, chemicals, dust, lint, fibers, dust mites, insect parts, and a variety of particulates, including dust mite feces. After five years, 10% of the weight of a pillow is dust mites. This is what you’re inhaling while you sleep. Solution: Cover your mattress, box springs, and pillows with impervious outer covers such as allergy-proof coverings.
Grilling meat – Barbecuing meat creates the cancer-causing compounds polycyclic aromatic hydrocarbons (PAHs) and heterocyclic amines (HCAs). When fat drips from the meat onto the hot grill, catches fire, and produces smoke, PAHs form. That’s what’s contained in that delicious-looking charred mark we all look for on our burger. HCAs form when meat is cooked at a high temperature, which can occur during an indoor cooking process as well. Solution: Wrapping meat in foil with holes poked in it allows fat to drip off, but limits the amount of fat that hits the flames and comes back onto the meat. Some of the excess fat can also be eliminated by first microwaving meat and choosing cuts of meat that are leaner.
Opening your windows – When the weather turns nice, many of us throw open our windows to breath in the fresh spring air. But that may be an unhealthy move, considering the combination of seasonal allergies and poor air quality of many cities throughout the U.S. According to a recent report by the American Lung Association, 60% of Americans are breathing unhealthy air. And the pollution inside our homes may be worse than outdoors. The Environmental Protection Agency lists poor indoor air quality as the fourth largest environmental threat to our country. Bacteria, molds, mildew, tobacco smoke, viruses, animal dander, house dust mites, and pollen are among the most common household pollutants. Solution: Shut the windows and run the air conditioner. All air-conditioning systems have a filter that protects the mechanical equipment and keeps them clean of debris. Much like vacuum cleaners, there exists special filters made to filter out even the smallest of particles.
Sitting in front of the TV – Sitting in front of the television has become a national pastime and one of our least healthy behaviors, particularly because we often do it while snacking on food that is high in calories.Today, more than one-third of the U.S. population qualifies as obese and one-third qualifies as overweight. Thirteen million Americans are morbidly obese. Excess body weight puts us at greater risk for heart disease, cancer, arthritis, and a host of other diseases. Solution: Turn off the TV, put away the bag of chips, and go for a walk.
Flu viruses attack the upper and lower airways, making it harder for a person to breathe. That’s one of the reasons the flu is such a miserable illness even for people who were healthy when they caught the flu bug. But anyone with an underlying illness that can make breathing difficult is at much greater risk from the flu. The flu also makes a person’s lungs more susceptible to bacterial infection. With seasonal flu, bacterial infections are a leading cause of flu deaths. Those most vulnerable to such flu complications are adults over 65 — especially those in nursing homes — and kids under 2. Those factors highly contribute to a person’s likelihood to contract a more severe case of swine flu. Other underlying conditions that could increase this likelihood include:
Cardiovascular conditions (except high blood pressure)
Pregnancy
Lung diseases
Old age
Liver problems
Kidney problems
Blood disorders, including sickle-cell disease
Neurologic disorders
Neuromuscular disorders
Metabolic disorders, including diabetes
Immune suppression, including HIV infection and medications that suppress the immune system
Residency in a nursing home or other chronic-care facility
A striking number of adults who developed severe swine flu complications have been morbidly obese. However, obesity itself does not seem to be the issue. The vast majority of extremely obese people suffer respiratory problems and/or diabetes, which seem to be the underlying reason for severe flu complications.
Just like seasonal flu, pandemic swine flu is hard on elderly people. But so far in the current pandemic, relatively few elderly people are getting the disease. It’s mostly striking younger people. Kids under 5 have been at higher risk of swine flu complications. Those with asthma are, of course, at particularly high risk.
One group of children and teens faces an unusual risk: those under age 19 who must take long-term aspirin therapy. Aspirin is a dangerous drug for people who have the flu, as it raises a person’s risk of a dangerous complication called Reye’s syndrome.
Ever wonder what the healthiest foods to eat are? There are many lists that include various foods and not all of them tend to agree. After looking through several of these lists, I have found some similarities and listed these foods below. Though I have tried to keep the list relatively small, there are plenty of other food choices that are also healthy and could also very easily be included. For every list that names a particular food among the better choices, there is a contrary view that can be found. In general, you always have to remember that a good rule of thumb is to eat any particular food item in moderation. The items listed below contain one or more of the following advantages – high fiber content, high vitamin content, essential minerals, antioxidant qualities, high protein, and/or being unprocessed.
All of these items are easily found in your local supermarket and relatively speaking, none of them are quite expensive.
Mood problems, including depression and bipolar disorder, are no laughing matter. More than 20 million American adults have a mood disorder and 40 million an anxiety disorder. And these numbers don’t include the average worrywart or person who suffers an occasional bout of the blues. With these statistics, it’s no wonder why many people are searching for mood supplements or other mood-enhancing alternatives to drugs. “For so many people, antidepressant medication either stops working or has too many side effects,” says Henry Emmons, MD, a psychiatrist with the Center for Spirituality and Healing at the University of Minnesota. Emmons, author of The Chemistry of Joy: A Three-Step Program for Overcoming Depression through Western Science and Eastern Wisdom, prescribes medications for his patients, but he also highly recommends exercise and good nutrition as physical treatments for depression, combined with a few targeted mood supplements. Some of these potential mood enhancers include:
Valerian – an herbal remedy created from dried roots, often taken as a sleep aid
Lavender – aromatherapy, essential oils, and teas use lavender to enhance relaxation
Omega-3 fatty acids – found in cold-water fish and certain vegetable oils, and available as a supplement, omega-3 fatty acids are sometimes used to help depression
St. John’s Wort – around for centuries, St. John’s wort is commonly used today for sleep disorders, anxiety, and mild-to-moderate depression
Of course, if you suffer from severe mood problems see a doctor before you reach for mood enhancers or supplements.
People in the United States and around the world who are trying to lower their “bad” cholesterol have been succeeding more often in the past decade, new research suggests. The look at almost 10,000 patients from nine countries found that, overall, 73 percent had reached their target level of low-density lipoprotein (LDL), commonly referred to as “bad cholestrol.” That is nearly double the number since the survey was first conducted in 1996-1997! Three-quarters of those surveyed were on a statin drug to lower cholesterol for an average duration of about two years, while others either used different medications or made only lifestyle changes, such as improved exercise and nutrition regimens, to try to bring down their LDL levels. The only real disappointment internationally was in the category of those considered at very high risk, where only 30 percent met their target, the study authors noted. Progress like this shows that a healthier world is just around the bend!
Type 1 diabetes is an autoimmune disease – the person’s body has destroyed their own insulin-producing beta cells in the pancreas. People with Diabetes Type 1 are unable to produce insulin. Most patients with Diabetes Type 1 developed the condition before the age of 40. Approximately 15% of all people with diabetes have Type 1. Type 1 diabetes is fatal unless the patient regularly takes exogenous insulin. Some patients have had their beta cells replaced through a pancreas transplant and have managed to produce their own insulin again. Type 1 diabetes is also known as juvenile diabetes or childhood diabetes. Although a large number of diabetes Type 1 patients become so during childhood, it can also develop after the age of 18. Developing Type 1 after the age of 40 is extremely rare.
Type 1, unlike Type 2, is not preventable. The majority of people who develop Type 1 are of normal weight and are otherwise healthy during onset. Exercise and diet cannot reverse Type 1. Quite simply, the person has lost their insulin-producing beta cells. Several clinical trials have attempted to find ways of preventing or slowing down the progress of Type 1, but so far with no proven success. A C-peptide assay is a lab test that can tell whether somebody has Type 1 or Type 2. As external insulin has no C-peptide a lack of it would indicate Type 1. The test is only effective when ALL the endogenous insulin has left the body – this can take several months.
A person with Type 1 has a two to four times higher risk of developing heart disease, stroke, high blood pressure, blindness, kidney failure, gum disease and nerve damage, compared to a person who does not have any type of diabetes. A person with Type 1 is more likely to have poor blood circulation through their legs and feet. If left untreated the problem may become such that a foot has to be amputated. A person with Type 1 will likely go into a coma if untreated. The good news is that treatment is available and it is effective and can help prevent these complications from happening.
A Recent study performed by the Researchers from the Institute of Prevention Research at the Keck School of Medicine of the University of Southern California (USC) found that overweight younsters were twice as likely to have overweight friends. Lead author Thomas Valente, Ph.D., professor of preventive medicine at the Keck School of Medicine stated, ”Although this link between obesity and social networks was expected, it was surprising how strong the peer effect is and how early in life it starts.” “The findings certainly raise health concerns because when kids start associating only with others who have a similar weight status it can reinforce the negative behaviors that cause obesity,” he says. Parents, teachers and other adults in contact with young people should be made aware of these findings and that these behaviors are social in nature. Ask any kid who has been ostracized by their fellow classmates, regardless of the issue, they will tell you this is common sense. Children are constantly being judged by their peers. If you are different in anyway, like being overweight, you may not be accepted by those who don’t have weight issues. Though this is a sociological problem in nature, it is still very much a part of life for those with these problems.
New research conducted by the EarlyBird Diabetes Study has shown a relationship between children and the parent of the same sex in the earliest years of life may influence and be the key to understanding why some young people become obese and others do not. Girls whose mothers are classified as clinically obese are significantly more likely to struggle with weight problems in childhood with a similar relationship existing between obese fathers and their sons. There was no similar relationship found between mothers and their sons or fathers and their daughters. This finding could dramatically change how obesity is treated. In the past, the focus was that obese children became obese adults and now that thinking may have to be scrapped. If this study proves correct, adult behavior will be the key to combating childhood obesity.
If you’ve ever tried to lose weight, you’ve probably heard a lot about water and weight loss. Can drinking more water really help you lose weight? The short answer is yes — and no. If you’re already well hydrated and getting plenty of water, getting more water into your diet probably won’t make a lot of difference. But if you’re going through your days a little — or a lot — dehydrated, as many people are, getting enough water could help. Water’s involved in every type of cellular process in your body, and when you’re dehydrated, they all run less efficiently — and that includes your metabolism. Think of it like your car: if you have enough oil and gas, it will run more efficiently. It’s also very difficult for the body to tell the difference between hunger and thirst. So if you’re walking around feeling a gnawing sense of hunger, you might just be dehydrated. Try drinking a glass of water instead of grabbing a snack. Research has also shown that drinking a glass of water right before a meal helps you to feel more full and eat less. One study, for example, found that people who drank water before meals ate an average of 75 fewer calories at each meal. That doesn’t sound like a lot — but multiply 75 calories by 365 days a year. Even if you only drink water before dinner every day, you’d consume 27,000 fewer calories over the course of the year. That’s almost an eight-pound weight loss. How can you know if you’re getting enough water to keep your metabolism cranking at peak efficiency and your digestive system functioning? The formula used to be “one size fits all” — eight 8-ounce glasses of water a day. But that’s changed, experts say. In general, you should try to drink between half an ounce and an ounce of water for each pound you weigh, every day. For example, if you weigh 150 pounds, that would be 75 to 150 ounces of water a day. If you’re living in a hot climate and exercising a lot, you’d be on the higher end of that range; if you’re in a cooler climate and mostly sedentary, you’d need less. Another quick way to check: look in the bowl after you’ve gone to the bathroom. If your urine is clear or very light yellow and has little odor, you’re well hydrated. The darker and more aromatic your urine, the more dehydrated you are.
Flu viruses attack the upper and lower airways, making it harder for a person to breathe. That’s one of the reasons the flu is such a miserable illness even for people who were healthy when they caught the flu bug. But anyone with an underlying illness that can make breathing difficult is at much greater risk from the flu. The flu also makes a person’s lungs more susceptible to bacterial infection. With seasonal flu, bacterial infections are a leading cause of flu deaths. Those most vulnerable to such flu complications are adults over 65 — especially those in nursing homes — and kids under 2. Those factors highly contribute to a person’s likelihood to contract a more severe case of swine flu. Other underlying conditions that could increase this likelihood include:
Mood problems, including depression and bipolar disorder, are no laughing matter. More than 20 million American adults have a mood disorder and 40 million an anxiety disorder. And these numbers don’t include the average worrywart or person who suffers an occasional bout of the blues. With these statistics, it’s no wonder why many people are searching for mood supplements or other mood-enhancing alternatives to drugs. “For so many people, antidepressant medication either stops working or has too many side effects,” says Henry Emmons, MD, a psychiatrist with the Center for Spirituality and Healing at the University of Minnesota. Emmons, author of The Chemistry of Joy: A Three-Step Program for Overcoming Depression through Western Science and Eastern Wisdom, prescribes medications for his patients, but he also highly recommends exercise and good nutrition as physical treatments for depression, combined with a few targeted mood supplements. Some of these potential mood enhancers include:
People in the United States and around the world who are trying to lower their “bad” cholesterol have been succeeding more often in the past decade, new research suggests. The look at almost 10,000 patients from nine countries found that, overall, 73 percent had reached their target level of low-density lipoprotein (LDL), commonly referred to as “bad cholestrol.” That is nearly double the number since the survey was first conducted in 1996-1997! Three-quarters of those surveyed were on a statin drug to lower cholesterol for an average duration of about two years, while others either used different medications or made only lifestyle changes, such as improved exercise and nutrition regimens, to try to bring down their LDL levels. 
New research conducted by the 