Posts Tagged ‘supplement’
Think about it: everything that you eat is part of your diet by the mere definition of the word. But, in reality, when people are talking about diet food, they mean certain types of products that line the shelves of every grocery store in the country- usually with huge labels that proclaim them to be “fat-free” or “sugar-free” or any number of variations on those terms.
The problem with these foods is simple: the human brain recognizes the word ‘free’ as a very positive thing, a green light to eat these foods at will without worry of their health repercussions. After all, free is free, right? In most cases, that is patently false; fat-free, sugar-free, and the other terms do not mean calorie-free, but even when the food is calorie-free, there might still be problems with it and they all start with the way that the human body and the mind work.
An Example: Diet Sodas and How They May Cause Weight Gain
It was discovered that beverages contributed to weight gain and that many, many people drink more of their calories than they get from solid food. Huge beverages, especially sugar-laden soft drinks are largely to blame for the increasing number of people who are overweight. Sodas are filled not only with sugar but caffeine and some also contain phosphates, which can contribute to the development of osteoporosis over time. Instead of suggesting that people limit the amount of sodas that they consume or making healthier beverage choices, diet sodas were created- but they did not solve the problem at all.
Think of it this way: Dave, feeling a little sluggish at his desk starts craving a little jolt of energy and a little sugar to get him going. He goes to the vending machine and gets a cola drink and goes back to work. He does this four or five times a day and pretty soon, Dave has gained quite a bit of weight. The average can of cola has more than a single serving in it, with the calorie count listed as 160-180 per serving, not for the whole can. A serving is equal to eight ounces, so that additional four ounces is worth 80-90 more calories for each can. A 20 ounce bottle of soda will equal two and a half servings of cola and can be worth 250 calories (or more). Chug down three or four bottles of those a day and you are getting 1,000 calories from liquids alone. The average adult needs between 1400-2200 calories a day and does not live on soda alone, so the problem becomes very clear, very fast.
So, Dave, who has gained weight from his soda addiction, switches to diet soda. As one of the most popular and biggest selling diet foods, it has to work, right? Not exactly and the problem is not with the lack of calories but with the way that the body sees and processes it. Used to the sugary rush of the regular sodas, the body expects to find sugar in heavy doses after the diet drink is consumed. Instead, it is confused and starts craving the sugar that it was promised and did not get. Instead of helping to lose weight, the diet soda can instead be contributing to weight gain and it is the same with other types of diet foods as well. Low fat cookies still have calories and to make up for the lack of fat; they may have higher sugar content or harmful chemicals that can cause the body to stop processing foods correctly. The body needs fat, but it needs the healthy kind in the right amount. It is the same with carbohydrates and protein as well.
Diet Food Should Mean Healthy, Natural Foods as Much as Possible
Too many people rely on processed foods, even the ones that are labeled as diet foods, for their nutrition. The more processed a food is before you eat it, the less work your body will have to do to break it down and the more likely it will be stored by the body as fat. A glass of orange juice is nutritious in small amounts, but eating the orange gives you fiber, vitamins and fewer calories. You also have to work to get to that orange, peeling and segmenting it, chewing to break the fruit down before you actually swallow it. With the juice it is nothing more than open a container, pour, drink and done. The more work you have to do to break down foods, the better.
In a perfect world, everyone would eat the right foods for their body’s health and in the right amounts. They would cook these foods in their own kitchen using only healthy cooking methods such as baking, roasting, and broiling. They would steam vegetables and scrub and then eat whole fruits. There would be no need for diet food at all because all foods would be part of a healthy diet. However, that is not the case. There are far too many people who do not have the time to cook or to even eat a whole meal. While many of these people will simply grab a burger from a fast food place, others will look to another aspect of the diet food industry: the meal replacement and supplement products.
Choosing a Good Meal Replacement or Supplement Product
For a meal replacement product to be healthy, it has to have the right nutrients and provide enough calories for the average adult. There are meal replacements and supplements that are marketed specifically for children. There are a number of products on the market that qualify, however there are some that may have too much added sugar or fat to be beneficial for weight loss.
Fruitasia, a product from Protica, can be used as either a meal replacement or as a supplement and has a number of health benefits. First, it is 100% fruit and vegetable and provides three full servings of vegetables and two servings of fruit in each small serving. For less than three ounces, Fruitasia also provides 5 grams of dietary fiber, proven to aid in weight loss and to be beneficial to colon health. Fruitasia is cholesterol-free, preservative-free and 100% all natural. Unlike a number of other meal replacements, it is also lactose and egg free as well as yeast, wheat and gluten free. There are so many people who have not been able to choose a meal replacement because of food allergies or intolerances, so Fruitasia may be the answer they were looking for.
Protica Research (Protica, Inc.) specializes in the development of Capsulized Foods. Protica manufactures Profect, IsoMetric, Pediagro, Fruitasia and over 100 other brands, including Medicare-approved, whey protein shots for diabetic patients. You can learn more at Protica Research – Copyright
Everyone knows the guy (or gal) that sees an infomercial or a movie or even just see something at a garage sale and suddenly have a new pursuit, a new aspiration. One year, they were going to be a tennis star to rival Pete Sampras or Venus Williams. Two weeks later they showed up at the office with their arm in a sling and tack a notice on the bulletin board selling off their gently used tennis gear. The following year, it was hockey and they bought the skates, stick and pads with visions of being as graceful as former Pittsburgh Penguin, Mario Lemieux on the ice. Instead, it was like watching a penguin try to achieve flight and the bulletin hit the board a few days later. This time it is strength training because of all of the benefits that it will provide to them.
Strength training is very beneficial in a number of ways, however, there are some things that the beginner should know, not only about the sport and their own fitness level but about the proper nutrition and hydration needs as well.
Strength Training Benefits
Lifting weights has a number of very good benefits for both men and women. It is a myth that women will bulk up automatically if they start lifting weights- they are not genetically predisposed to excessive muscle gain and can only achieve it through very careful diet and very long, hard hours in the gym. Lifting a twenty pound dumbbell every couple of days is not going to bulk you up. It will however, give you sculpted, leant muscles with sexy definition. Other benefits include:
- Protection from osteoporosis. Women who lift weights are less likely to break a bone due to bone loss and can slow down the progression of the disease.
- Increased metabolism. Muscle burns more energy simply by existing. The more muscle you have in comparison to fat, the more energy you will burn. This increase continues for up to 24 hours after a workout, so revving up your muscles now will get the fires burning for the whole day. To maintain a pound of muscle, the body must use between 40 and 120 calories per day. To maintain a pound of fat, 1 to 3 calories per day (Source: Roizen, MD and Oz, MD, 2006)
- Strength training is more efficient at burning fat than cardiovascular exercise.
- Exercise of any kind can help decrease depression
- Exercise can also help increase and improve blood flow and improve cardiovascular health.
Rookie Mistakes
It is not unusual to get so excited about something that you forget to keep the basics in mind. While it is great that you have that level of enthusiasm, it is also important to note that there are some risks involved with strength training that could impact your health and safety. There are also some nutritional considerations to keep in mind when you start as well as changes that will need to be made as you progress and achieve old goals and set new ones.
These things should be kept in mind:
- A doctor’s advice
- The right equipment
- The right form
- Protein needs and how they change
- Recovery after a workout
- Supplements and timing
Why Consult a Doctor Before Strength Training
If you have not been active for a long time it is important to have an idea about your general health condition before beginning any kind of exercise routine. For instance, if you strength train and you feel a pull or tightening in the chest you may dismiss it as too heavy a weight or incorrect form rather than a possible heart related condition. It is also important that your doctor run ordinary blood screening tests on you so that you know whether or not you are facing certain health conditions which could change the diet plan that you will devise for your training. For instance, some kidney diseases could mean that you will need to restrict some of your protein intake.
The Right Equipment
Whether you choose to buy a weight machine or a set of free weights to use at your own home, it is important to consider the pros and cons of what you are buying. If you opt for a machine, you should know how it works safely and know whether you will have to put it together yourself and if you will be capable of doing so. If you buy a used machine make sure that all of the cables or other mechanisms are in good condition before working out.
If you are buying free weights make sure that you do not get carried away- you only need three sets of weights to start out with- a light set, a medium set and a heavy set based on your current level of exercise (As you progress you can upgrade). The heavy set should be heavy enough that you are fatigued at the tenth rep while still maintaining proper form. If you cannot get to number ten, the weight is too heavy at this point and you should drop down by five pounds.
The Right Form
The need to use proper form and technique when lifting weights is important not only so that you can build the muscles that you are hoping to but also so that you do not injure yourself in the process of doing so. Improper form accounts for the majority of the injuries in new athletes – not only for strength training but for other sports as well. If you do not know the correct technique, get a book, a video or go to a gym and get a personal training session.
Protein Needs and How They Change
A new athlete is spurring dormant muscles into action as well as building new ones so the initial protein intake will be fairly high. This new period is a time of rapid growth as well as inefficient protein synthesis. The muscles, sitting there unused for so long have basically forgotten how to use protein for energy consumption- so they do so poorly. This rapid growth coupled with the inefficient protein synthesis pushes the need for protein higher for the new athlete, however as growth starts to stabilize and the muscles start becoming better adapted to their new role the protein need will plateau.
For the experienced or highly trained athlete, protein synthesis is much more efficient- to a point. The muscles use about six grams of protein at a time and it is best if there is repeated supplementation with three to six ounces of protein for forty eight hours after the workout, this promotes the best muscle growth. The aim should be to combine protein with carbohydrates (about 35 grams of protein to 6 grams of protein), this combination may work for explosive growth because the muscle can use the carbs for energy and the protein for growth. (Source: weight lifting exercise.com)
Supplementation and Timing
Using a protein supplement right after a workout can help both the new and the experienced weight lifter to recover. The muscles continue to work even after that last rep has been completed- they will be building and repairing. If you do not replenish the protein stores, they will continue burning it until there is nothing left- they will then be forced to burn their own tissues for energy, destroying your lean muscle mass.
Whey protein is one of the most common supplement types and is good for preserving lean muscle mass. Profect, from Protica is also a good supplement resource, providing 25 grams of protein per 100 calorie serving.
Protica Research (Protica, Inc.) specializes in the development of Capsulized Foods. Protica manufactures Profect, IsoMetric, Pediagro, Fruitasia and over 100 other brands, including Medicare-approved, whey protein drinks for renal care patients. You can learn more at Protica Research – Copyright
Our kidneys do a lot of work to help keep us healthy. They are responsible for filtering out waste from our blood. They release hormones that regulate blood pressure. Our kidneys process more than 18 gallons of blood each and every hour of the day, and filter more than half of the fluids we take in. Unfortunately, our kidneys are susceptible to a number of ailments, from simple kidney infections to kidney stones to chronic kidney disease, which can ultimately lead to renal failure.
There are many symptoms of renal failure. Many patients have vomiting and diarrhea, which can lead to dehydration. Others find that their urine is foamy or bubbly and that they urinate often during the night. Other symptoms include blood in urine, difficulty urinating, weight loss, pale urine and increased urination. Some of the risk factors for chronic kidney disease include hypertension, gout, diabetes and family history, and there are some ethnic groups, such as African-American, Hispanic, Native American and Pacific Islander, who are more susceptible to chronic kidney disease.
Kidney failure can be caused by a number of things, and often, chronic kidney disease that leads to kidney failure is fatal. Some of the factors that can cause kidney failure include dehydration, the use of diuretics, an obstruction of renal veins or arteries, major infections, muscle breakdown (called rhabodmyolysis) and hopuvolemia, which is a low blood volume which can be caused by extreme blood loss.
More than 26 million Americans are affected by chronic kidney disease and millions more are at risk of developing it. The best way to keep this disease in check is to be diagnosed in the earliest stages when the disease is at its most treatable. Many patients with chronic kidney disease are also at risk of developing heart disease, which is a major cause of death for chronic kidney disease patients. When chronic kidney disease progresses to its final stages, it can lead to kidney failure.
Proper Nutrition is Necessary for Chronic Kidney Disease Patients
It is essential that patients with chronic kidney disease follow a diet that has been planned specifically for their needs, one that has been created by a physician, dietitian or nutritionist. In the early stages of chronic kidney disease, patients actually need less protein than the average, healthy person (normally, 35% of the daily caloric intake should come from protein). In the final stages, they need more because dialysis depletes the body of protein, which is needed to help rebuild tissues.
All About Protein
Protein is a macronutrient that everyone needs in their diets in order to survive. It is comprised of chains of amino acids and contains hydrogen, oxygen, nitrogen and carbon. Protein is a dietary source of energy and is necessary for the building, maintenance and repair of muscles and other tissues. Studies have shown that a number of serious health issues and diseases could be prevented by getting enough of the right proteins in our diets, and those who are in renal failure need different amounts of protein at different stages of their disease. There are two types of amino acids, essential and non-essential.
Essential Amino Acids – There are eight essential amino acids. They are called essential because they are amino acids that the body needs but cannot produce itself. Essential amino acids must come from dietary sources as well as protein supplements. The eight essential amino acids are: leucine, methionine, isoleucine, lysine, valine, threonine, phenylanine and tryptophan.
Non-Essential Amino Acids – These are amino acids that the body needs and can manufacture itself. The 14 non-essential amino acids are: l-arginine, glycene, apartic acid, glutamine, alanine, asparagines, histidine, cysteine, taurine, serine, cystine, proline, threonine and glutathione.
There are two different types or proteins: complete proteins and incomplete proteins. Complete proteins contain all 22 of the essential and non-essential amino acids. Incomplete proteins do not contain all of the amino acids, but when eaten in combination, can provide the nutrients needed.
Protein Supplements Can Help
Many patients in renal failure, especially those who are in the final stages, require much more protein than the average person. Because they also must maintain low-calorie, low-fat diets, many physicians and dietitians recommend that patients use protein supplements. Not only are they loaded with the protein that patients need for tissue recovery and energy, they also have plenty of other vitamins and nutrients.
There are a number of different types of protein supplements available, in addition to protein capsules (which can be taken any time with your favorite liquid, such as water, milk or juice.) The most popular types of protein supplements are protein powders, liquid proteins and protein shots.
Protein Powders: Protein powders are a popular choice for many people, probably because they are so versatile. There are many unflavored protein powders (many of these are made from rice or soy protein) that can be used in just about any recipe to add protein to every meal. There are also protein powders available in a number of delicious flavors, including chocolate, vanilla, berry, and fruit punch, which can be used to make great-tasting shakes, smoothies and slushies that can be used for meal replacements.
Liquid Protein Supplements: Liquid protein supplements can be purchased in a form that is used to mix with a number of drinks, such as juice or milk. There are also liquid protein supplements that are pre-mixed in ready-to-drink, pre-measured servings that are extremely handy because they can be taken anywhere. Some of these supplements are available in such flavors as chocolate and vanilla.
Protein Shots: These are another portable form of liquid protein supplement. These small and delicious shots of liquid protein have 25 to 30 grams of protein per serving, so even drinking one in a day will provide half of the recommended daily intake. One of the more popular protein shots available today is Profect, by Protica. This 2.9 fluid ounce drink provides 25 grams of protein and only 100 calories, as well as being low in fat and carbohydrates. Profect is available in many delicious flavors, such as Blue Raspberry and Grapefruit-Mango, and contains 100% of the daily recommended amount of vitamin C, as well as 10% of the daily recommended amount of the B complex vitamins.
Protica Research (Protica, Inc.) specializes in the development of Capsulized Foods. Protica manufactures Profect, IsoMetric, Pediagro, Fruitasia and over 100 other brands, including Medicare-approved, whey protein shots for immunodeficiency patients. You can learn more at Protica Research – Copyright
When you go to a doctor, it is supposed to be a team effort with the end goal of your own better health in mind. However, you may find that you are less than truthful with your doctor, especially when it comes to your nutrition and your daily habits. In fact, diet and habits are the two top things that are most often lied about at a doctor’s office, with sex being the third. If you want to be healthy and feel your best for many years to come, you have to be able to put aside your fears and be honest with the person who is in the position to most help you. In the featurette One Word Answer, doctors were asked by the editors of Prevention magazine, “What is the worst thing you could lie about to your doctor?” The answer? “Anything!”
You have to be honest with your doctor about everything so that the right plan of action can be devised. If you sneak two or three cigarettes a month, you cannot check the box that says you are a non-smoker. Either you never smoke, or you are considered a smoker. Your doctor needs to know all of the habits that can impact your health or put you at risk for certain diseases. Your doctor also needs to know about your average diet and what medications, supplements and herbal remedies you take, eat or use on any basis. Some of these can interfere with other medications and treatments. Your doctor might look at your average diet and think that you are lacking in a nutrient and prescribe supplements when you are already getting more than enough.
The average diet gets enough protein from food sources, but there are cases where a supplement might be a good idea, for vegetarians, for instance, or for dieters. The doctor might suggest a quick round of a liquid protein diet to kick start a sluggish metabolism. However, it is important to make sure that you are getting the right amount of protein for your own body, and you can only do this by talking honestly and openly to your doctor.
The Benefits of Protein
Protein is needed by the body to build and repair muscles, but that is only the very tip of the iceberg. If you do not eat enough protein within your daily diet, your body will continue to seek food until the right level is reached, often at the expense of many, many extra calories that we could all do without. (Source: Science Alert: Massey University) Protein plays a huge role in thermogenesis, the heat that we feel during metabolism. In fact, only alcohol has a higher thermogenic effect on the body. It also affects our satiety scores greatly, with the greatest satisfaction felt from a moderate protein, high carbohydrate diet versus a lower protein diet. (Source: Westererterp) Meal-induced thermogenesis is typically around 8% in the average person and about half that in a dieter. On the other hand, a protein increases this effect by 30%.
Protein has a number of other benefits as well:
- In addition to the muscles, protein has a role in creating and repairing connective tissues.
- Creates cell membranes
- Contributes to the bone matrix
- Helps to maintain the fluid balance
- Regulates the pH balance of the blood
- Forms a number of enzymes and hormones, including those that are responsible for digestion, the regulation of sleep and ovulation
- Contributes to the immune function.
(Source: Nelson, 2009)
When Additional Protein Might Be Needed
Getting the right amount of protein is important. The American Heart Association, as well as other agencies and experts, suggest that the upper limit for protein intake be no more than 35% of the daily caloric intake. However, there are times when the need might be greater and that number be increased. Additional protein intake might be suggested in the following conditions:
- Those who have Chronic Obstructive Pulmonary Disease (COPD) as well as emphysema may benefit from using protein drinks to increase their protein intake without adding any additional bulk.
- People who are HIV positive will probably be advised to increase their protein intake slightly to boost the immune system. However, they will also be cautioned to steer clear of protein bars that have a lot of added sugars, which will actually deplete their immune function. Sticking to all natural protein sources is a better option.
- Pregnant women will need to increase their daily intake to 60 grams of protein or more. A woman who is breastfeeding an infant will need an additional 20 grams per day more than her usual amount.
- Older adults may need to increase their protein intake to a full gram per kg of body weight after the age of 55.
- Those who are at risk for or are being treated for bed sores might need additional protein as well, in addition to those who are sick or recovering from surgery, traumas or burns.
When Too Much Protein Can be a Problem
Too much protein can cause problems for those who are at risk for certain types of diseases. For instance, for those who are at risk for kidney disease, too much protein can lead to kidney stones, especially of the most common variety, calcium oxalate stones. An all liquid protein diet may lead to gall stones. Too much whey protein can also lead to liver damage. Other conditions that are affected by too much protein include:
- Too much protein may be hard for people with Chronic Fatigue Syndrome to digest.
- It may increase the risk for osteoporosis because too much protein flushes too much calcium in the urine.
- May interfere with the medication levodopa, which is used to treat Parkinson’s Disease.
- Psoriasis symptoms may be exacerbated by too much protein.
- Protein changes the saliva, which may allow too much bad bacteria to build up and lead to gum disease and tooth decay.
Protein Supplements
There are several options for protein supplements, including powders, shakes, puddings, bars, liquid protein shots, water and other beverages.
Powders
Protein powder supplements come in four types: whey, rice, soy and egg. Look for single protein powders, especially if there is a possibility of allergies. Of these, rice and soy are best for vegetarians and vegans. Rice protein is best for those who have allergies because it is the only one that is considered to be hypoallergenic. The drawback to powders is the need to blend them completely.
Shakes
Pre-made and pre-packaged protein shakes can be easy to use but may be more than some people can actually drink at one time. Meant to be used as a meal replacement, the shakes might be too heavy to serve as a snack in most cases.
Puddings
The pudding shot is often suggested as a before meal snack so that you can eat less during the meal. These puddings are typically small, weighing about an ounce.
Liquid protein shots
Small and easy to bring along, the liquid protein shot can be quickly consumed and gives good protein without any needless ingredients. Profect, the liquid protein shot from Protica, is less than three ounces but has over a full gram of protein and only 100 calories.
Protein water and other beverages
Protein-enhanced waters are lighter than the shake but still give a protein boost. Make sure that the calorie count is fairly low and that it is not full of added sugars. Milk is also a good protein beverage, with 9 grams of protein per serving.
Protica Research (Protica, Inc.) specializes in the development of Capsulized Foods. Protica manufactures Profect, IsoMetric, Pediagro, Fruitasia and over 100 other brands, including Medicare-approved, whey protein liquid for diabetic patients. You can learn more at Protica Research – Copyright
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