Tag Archives: Protein

Eating Healthy: Small Steps for Big Results


Happy Thanksgiving
Image by faith goble via Flickr

Healthy eating doesn’t sound like the right topic for a holiday-season blog, but healthy eating is a gift to yourself: it can protect you from disease and give you the gifts of better health and longevity.  Just a few simple changes can help a woman dodge some significant health threats.

Choose whole grains instead of refined ones.  Studies indicated that 3 servings of whole grains per day can lower the risk of heart disease by up to 36%.  Whole grains provide fiber and antioxidants like selenium and vitamin E.  These work to reduce inflammation, and lower both cholesterol and blood pressure.  Use brown rice instead of white.  It has twice the fiber and will make you feel fuller, longer thus helping your diet.  Grab an oatmeal raisin cookie instead of a chocolate chip, and eat wheat crackers instead of normal saltines.

Include protein with every meal.  Doubling your protein intake will help you shed those unwanted pounds, as well as lessen your risk of Alzheimer’s, diabetes, cancer, cardiovascular disease and more.  Amino acids in protein send signals to the brain that reduce the appetite.  Protein also has the highest thermogenic effect…it requires more calories to digest protein than other foods.  You could lose an additional 70 calories a day (equivalent to 8 pounds a year) with no effort.  Studies indicate that if you are serious about losing and maintaining weight loss, 5-6 small meals per day focusing around quality protein intake can substantially decrease your weight, increase your energy while energizing you as well.

Drinking 3 glasses of fruit or vegetable juice in the morning can slash your risk of Alzheimer’s by 76%.  Polyphenols in fruit and vegetable skins and pulp buffer brain cells from oxidative damage.  Just be careful of juices loaded with sugar, or juices that really offer very little actual juice.

Peppers, oranges, peaches, and papaya are loaded with beta cryptoxanthin; a carotenoid that reduces the risk of lung cancer by up to 30% says the American Cancer Research Institute.  It neutralizes free radicals so they can’t damage the DNA, and it keeps the growth of any cancer cells that do develop, under control.

Stop sipping on sodas…Tufts University says that soda is the biggest source of calories in the American diet.  Drinking just one soda a day can put on 14 pounds in a year and can up your risk of having type-2 diabetes by 83%.  Jazz up your water with fresh squeezed lemons or limes, sliced apples or cucumbers.  Adequate hydration can also lessen your can of suffering a heart attack by 50%.

Eat dark chocolate.  It hardens tooth enamel and prevent tooth decay.  In fact an extract in chocolate rights cavities better than fluoride according to Tulane University.

Be safe, be healthy, find a quality protein supplement, take your WomenVitamins, and be blessed, Kersten

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Vitamins for Women: Beware the Way of some Whey


Protein powdered shake mixes are found in every super market, health food store, and chain-store in America. The benefits of protein are well documented, and protein shakes offer an easy, quick, and often economical method of getting your daily requirements.

WomenVitamins: P3 Protein Shakes for Women

WomenVitamins offers an excellent whey protein shake for women that has been specially formulated with flax-seed for Omega 3 Oils, vitamins and minerals, and digestive enzymes for the most efficient use of the product.  Whey protein was specifically chosen, over other forms of protein, for its many health benefits.

Whey protein:
  • promotes g healthy insulin secretion
  • helps your pancreas-produced insulin work effectively
  • supports balanced blood sugar levels
  • provides an excellent source of  proteins, fats, carbohydrates, vitamins, and minerals
  • supports the  immune system  (contains immuno-globulins)
  • preserves lean body tissue (especially during and after exercise)
  • provides bio-available amino acids and cysteine
  • maintains/preserves normal blood pressure levels
However, with all that said, please note that ALL whey protein powders are NOT the same!
The July 2010 issue of Consumer Report has an article focused on whey protein supplements.  CR purchased 15 whey protein powders, ran tests on them, and came up with some pretty unexpected results….  Several of the  leading brands were found to contain heavy metal contamination (arsenic, cadmium. mercury, and lead)  Of the 15 tested, the 3 most contaminated were Muscle Milk’s Chocolate and Vanilla Creme and EAS’s Original Rich Dark Chocolate.
If you consumed the recommend 3 servings/day of Muscle Milk’s Chocolate, you would ingest:
  • 5.6 micrograms of cadmium
  • 13.5 micrograms of lead
  • 12.2 micrograms of arsenic
  • 0.7 micrograms of mercury
EAS’s Chocolate contained:
  • 16.9 micrograms of arsenic
  • 5.1 micrograms of cadmium
(The United States Pharmaceutical/ USP limit for arsenic is 15 micrograms/day and 5 micrograms/day for cadmium.)
Low level exposure to arsenic can cause nausea and vomiting, decreased production of red and white blood cells, abnormal heart rhythm, damage to blood vessels, and a”pins and needles” sensation in hands and feet.
Long-term exposure to arsenic may cause cancer of the bladder, lungs, skin, kidney, nasal passages, liver and prostate.
Cadmium is also a known human carcinogen that damages DNA and disrupts the  DNA repair system which helps prevent cancer.  It accumulates in the body, damages kidneys,and can take up to 20 years for your body to eliminate cadmium on its own.
Unfortunately, heavy metals like cadmium, are entering our systems from common foods  (leafy greens, rice, potatoes), as agricultural fertilizers can contain these heavy metals.
As I have offered before: develop your own organic food sources…plant some of your own foods and  find  local, organic farmers’ markets.
Check on your protein source’s reliability.  Look for quality protein shakes, like Women Vitamins: P3 Whey Protein Powder.
Be healthy, stay safe, take your WomenVitamins, and be blessed, Kersten
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