Legs and Core Tabata

Legs and Core Tabata

Legs & Core Tabata Workout

You may or may not already know, but loving husband and I don’t have children. Instead we have a dog that we treat like our child.

But, so do millions of other childless pet owners.

Have you noticed that?

Those that don’t have little kids tend to treat their pets a little differently than those who do.

Now, I am not insinuating that people with little ones don’t treat their pets as well as those without.

Nope, instead I am simply making an observation that those of us without kids have more time on our hands, and usually more money too – and with that extra time and cash we tend to focus it on our pets.

I know for a fact if I had kids they would take away some of the extra time and money that I spend on Bella (and the poor children would also need therapy… but that’s whole different blog).

Case in point my latest purchase and afternoon of entertainment.

Bella-Christmas-Hat

Bella’s Christmas Jester hat.

Now, if I had a child I would bring this humiliation upon them. But, as I stated above I don’t, so my dog gets it.

Like any self-respecting dog, Bella was not quite a lit up as I was with the whole costume. It’s almost like she knew how ridiculous she looked. Maybe me laughing and giggling while clicking pic after pic for social media was an indicator. However, her p*ssed off look won’t stop me from having fun this month.

Sorry Bella-girl and watch out. The reindeer antlers and Rudolf nose are next 🙂

The Workout

Legs-Abs-Tabata-Workout-Blog

 

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Women, Heart Disease and Menopause

Women, Heart Disease and Menopause

Women, Heart Disease and Early Menopause

Today I’m talking about our heart health and how we can protect our beating hearts.

I will be discussing:

What our heart does for us

What can go wrong with our heart

What are the risk factors for a heart attack and stroke

Do our risk factors change after menopause

Are the signs of a heart attack the same for women

How you can prevent heart disease

What our heart’s do for us

Men’s and women’s hearts are physiologically the same.

For instance, we each have four chambers, with four valves that regulate the flow of blood in our heart.

It’s the heart’s job to pump blood through the body, providing our body with oxygen and nutrients, while carrying waste away.

It is also responsible for falling in love, and sometimes, falling out of.

The average heart will beat around 100,000 times in a one day (unless you do one of my YouTube workouts, then tack on another 500 beats), and pump about 7,570 litres of blood daily.

What can go wrong with our heart

When our heart is working efficiently we don’t really give it much thought.

We take it for granted, kinda. Like how a Kardashian takes for granted that we care about all of their selfies. Until something starts to go wrong.

And there are number of things that can wrong with our heart.

The first is coronary heart disease, which is really an umbrella term for most of the ailments that occur to our heart and blood vessels.

These can be:

  • Arteriosclerosis (hardening of the arteries)
  • Atherosclerosis (narrowing of the arteries)
  • Arrhythmias (irregular rhythm of the heart – liken this to mixing a rap song with Yanni)
  • Congenial defects (a condition existing since birth)
  • Angina (when the heart does not get enough blood to it, unlike Trump where the brain does not get enough blood to it)
  • Heart attacks

What are a women’s risk factors for heart disease

The Canadian Heart and Stroke Foundation states that while women are living longer today, that doesn’t mean we don’t face the threat of heart disease.

Cardiovascular disease (this is heart disease and stroke), is a leading cause of death for Canadian women and most women have at least one risk factor.

These risk factors include:

  • Diabetes
  • High blood pressure
  • Mental stress and depression (women’s hearts are more affected by this then men’s)
  • Smoking
  • Inactivity
  • Being overweight
  • High cholesterol (particularly our low density lipids, or LDL levels)
  • Family history,

Menopause is also a risk factor.

Menopause – a risk factor for heart disease

Our hormone estrogen helps the arteries be more flexible and helps to strengthen the interior walls. This is a positive, however as we enter menopause and our levels of estrogen drop we lose that protective edge.

In addition to the drop of estrogen our bodies go through other changes too (no kidding!).

This includes a raise in our blood pressure, our LDL levels may also increase, and our HDL levels (good cholesterol) may decline.

Triglycerides (groups of fatty cells contained within the blood vessels), also go up during and after menopause.

Each of these raises our risk for a cardiac event a little higher.

Are the signs of a heart attack the same for women?

I remember when I first started in the industry we were taught that the signs of a heart attack in a pre-menopausal woman was different from that from a man.

The Canadian Heart and Stroke now suggest that this may not be the case.

Both women and men may experience:

  • Nausea
  • Sweating
  • Pain in the arm, throat, upper back or jaw
  • Chest pain

Women may describe their pain differently and we may also shrug our symptoms off as anxiety or indigestion.

We also get misdiagnosed a lot.

The Atlantic in 2015 reported that thousands of American women with heart disease are misdiagnosed every year, and with fatal consequenses.

In the UK it was reported in a recent study that 1 in 3 heart attack cases over there are misdiagnosed, with men significantly less likely than women to be initially wrongly diagnosed.

How to prevent heart disease during menopause

So, how can you help prevent a jammer from happening to you?

The best way to protect your heart is with:

  • Aerobic exercise 30-45 minutes, 3-5 times a week
  • Reducing your stress
  • Not smoking
  • Eating a healthy diet
  • Reducing your weight to a healthy level
  • Seeing your doctor for a cardiovascular risk stratification to see which factors are significant for you

 

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Top 4 Trainer Tips to Getting Toned and Fit Over 40

Top 4 Trainer Tips to Getting Toned and Fit Over 40

Top 4 Trainer Tips to Getting Toned and Fit Over 40

I saw a quote on the Internet the other day that made me giggle. It was a picture of a guy standing around a group of overweight seniors with the caption reading, “If you want to look young and thin, hang out around old fat people.”.

Now, that’s one way to do it, isn’t?

But if you live where I live you will be hard-pressed to find some out-of-shape seniors to hang with to make you feel better. All the seniors I know kick some serious butt and make a lot of twenty-year-olds look bad.

So, our next step is turning to fitness to help get us get fitter and feel younger.

Over 40? How to Get Toned and Fit

Whether your goal is to:

  • Lose weight
  • Build muscle tone
  • Prevent diseases
  • Or simply stay above ground for the longest you can

These four tips will help get you there far more effectively than other training technique.

1/ Consistency.

One of the first rules of achieving better fitness is frequency.

I know, super boring, right? However, you cannot expect to see any change in your body or fitness with an inconsistent workout plan, or by training just once or twice a week.

How often should you be training then, for results?

Three times a week strength work, twice a week aerobic, or interval work, and everyday stretching.

Seems like a lot?

Well, for the bulk of those days (the strength and cardio workouts) you would be training for less than an hour. Take 45 minutes against the rest of your 24 hours, and you have less than 4%.

Meaning that less than 4% of your total day is used exercising.

If you can’t invest in a measly 4% towards your health, then you need to be careful because you just may become that old fat person others go hang out with to look and feel better.

Make Time For What Matters - Fitness with PJ


2/ Strength.

As we get older we naturally lose our lean muscle mass. Women, between the ages of 20 and 40, will lose on average 3.6 kg of muscle while gaining 10 kg of fat. Men, between the ages of 20 and 80, will lose one quarter of their muscle mass (Dr. Michael Colgan).

And guess what? Running, cycling or other aerobic sports will not prevent this loss.

Researchers at McMaster University compared a ten-week program of weight training plus aerobic exercise against aerobic exercise alone. The aerobic group showed only a 2% increase in cardiovascular capacity and an 11% increase in endurance.

The weight training plus aerobics group showed a 15% increase in cardiovascular capacity and a massive 109% increase in endurance!

For strength the results favoured weight training even more. The aerobics group showed no increase in arm or leg strength while the weight training group showed a 43% increase in arm strength and a 22% increase in leg strength.

Building your strength and lean muscle mass will:

  • Boost your ability to burn fat
  • Grow bone density
  • Improve immunity
  • Combat diabetes
  • Reduce joint pain found with osteoarthritis and rheumatoid arthritis
  • Strengthen your heart
  • Yield better coronary artery flow in the heart
  • Produce greater sub-maximal endurance and less fatigue.

3/ Intensity.

Exercise intensity matters far more than duration when working out.

In a study called the Copenhagen City Heart Study, the researchers there followed a random sample of about 12,000 people in Copenhagen for 21 years.

These 12,000 all cycled and what the researchers found were that the individuals who typically rode fast on a regular basis (so biking at a higher intensity) lived 5.3 years longer than those cycled slow.

A study found in the American Journal of Health Promotion showed that women who engaged in shorter bouts of more intense exercise had a lower body mass index than those who stayed at a steady state when exercising.

This particular study found that for every extra minute of high-intensity exertion a woman did each day was linked to a .07 decrease in body mass index. And that’s only one minute.

Imagine if you did five to ten minutes a few times a week?

i'm-the-personal-trainer-your-mother-warned-you-about-fitness-with-pj

Try these high-intensity workouts (suitable for all levels):

35-Minute Bodyweight HIIT

24-Minute Ab HIIT

TRX Tabata – Part 2

TRX Tabata – Part 1

30-Minute Dumbbell Tabata

STEP or BOSU Ball HIIT

4/ Attitude.

If you have an attitude and demeanour that you are going to try, that you are going to allow yourself to get uncomfortable, and that you are going to take it one day at a time and not get frustrated with the process then you will get amazingly fit and toned.

I have trained thousands of people in my 20+ years and the ones with a positive attitude always achieve their goals.

However, if you constantly say to yourself:

  • There’s no way I will ever be able to run for that long.
  • I won’t be able to hold a plank that long.
  • I can’t find the time to workout.
  • I’m too old.
  • I”ll never be able to squat, lunge or perform a push up.

Or, if you play the victim and claim “How did this happen to me? I used to be able to…” then all hell will break loose in your brain and you will never successfully reach your goal.

Tapping into the power of the mind is used with athletes all the time.

They are taught to visualize their course, their upcoming match or event. They are coached to visualize themselves doing it, step-by-step, and then winning it.

They know that negative self talk will manifest into their grey matter, then into their muscles until it finally becomes their new reality.

So, stop being a victim and start taking control. Stop talking to yourself poorly and in a way that you would never talk to anyone else like.

Treat yourself with the respect you deserve and you will not only be fit and toned, but you will also be happy and content.

fly-first-love-yourself-fitness-with=PJ

 

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What is a Hot Flash?

What is a Hot Flash?

What is a Hot Flash?

I have been cold for most of my life (and I’m talking physically, not metaphorically).

I am always the one with a sweater on, even in the dead of summer. I am the last one to turn on a fan when working out, and I once wore a scarf – in Mexico.

I am probably the only woman on earth that couldn’t wait for menopause and hot flashes to start.

Fast forward to today and here I am kinda wishing I wasn’t so vocal to the hormone gods that I wanted some hot flashes.

What Exactly is a Hot Flash

Hot flashes are a common symptom of menopause. It’s a quick feeling of heat that is not caused by any external sources, leaving us sweating from our scalps all the way down to our toes.

They can range from mild and tolerable, to downright troublesome, and all the way to severe and debilitating.

Some women can have hot flashes for decades, while others for just a few years.

A few weeks ago I reached out to my community to ask them how a hot flash felt for them, and here are some of the responses I received:

“A heat that feels like it’s “radiating from your body” late at night or the early hours of the morning…often accompanied by a sweaty neck and restless sleep.”

“…my experience has been with night sweats which you wake up and find yourself very hot and sweaty, sometimes having to change because you have soaked your pj’s – not fun! I have experienced day ones too, which you don’t give you any warning. One minute you’re fine and then the next you are wanting to take your clothes off because you are so hot and uncomfortable. It can be very embarrassing depending where you are, thank goodness I don’t get those very often. I do find if I have had wine that night that I am more prone to having a night sweat.”

“Hot flashes are a very uncomfortable feeling as they come suddenly and leave suddenly. Nights are the hardest as I dress up, undress, dress up, undress, probably 20 times a night.”

“Before hormone replacement I was getting hot flashes that would make my head and face feel like a volcano had erupted on it.”

“…a hot flash feels like my blood is burning up from the inside of me and my face and neck area gets very red, my arms are really hot and a darker color. Thank god they don’t last too long. You can feel them coming on and then you feel normal again.”

Researchers believe that women with hot flashes have more sensitive thermostats in their brain, so they are only comfortable in a small range of temperatures (North American Menopause Society – NAMS).

Researchers also hypothesize that hot flashes may be because of a change in our circulation (WebMD).

Dr. Karen McGee, naturopathic physician in Fort Langley who specializes in women’s health, says that a drop in estrogen is one of the factors in a hot flash, however she says that it is a bit more complex than just low estrogen.

She explains that we are actually designed to fight off hot flashes, but lifestyle hinders that fight.

There is a layer of our adrenal glands that releases sex hormones, and these hormones can prevent hot flashes. But, throw in a busy lifestyle and chronic stress and our adrenal glands are left being busy dealing with day-to-day life stuff. They are unable to balance the thermoregulation needed to prevent a hot flash.

And so the hormone sh*t-storm begins.

funny-menopause-hot-flash-quote-fitness-with-PJ

Hot Flash Triggers

While you can’t escape hot flashes during menopause, there some triggers you can avoid to help with the intensity of them.

These are:

  • Stress (to keep your adrenal glands happy)
  • Caffeine
  • Alcohol
  • Spicy Foods
  • Tight clothing
  • Heat
  • Cigarette smoke

NAMS recommends if your hot flashes are mild or moderate you may find relief by simply changing your lifestyle.

But, if you have severe hot flashes, while you will still benefit from lifestyle changes, you may also choose to take a nonprescription therapy or a prescription medication, including hormones to help you manage your symptoms.

Lifestyle Changes

A big lifestyle change that can help produce a difference with hot flashes is to stay cool (both physically and metaphorically), and reduce your stress.

Other relief options can include:

  • Avoiding warm rooms (no more saunas or hot tubs), hot drinks and foods, alcohol, caffeine, excess stress, and cigarette smoking.
  • Wearing layers of clothing made from light, breathable fabrics. This way you can remove a layer or two when you’re hot and replace them when you’re cooler (this is a tactic I use).
  • Using cooling products, including sprays, gels, and a Chillow pillow.
  • Reducing stress and promoting a more restful sleep by exercising regularly.
  • Meditation, yoga, qigong, tai chi, biofeedback, acupuncture, or massage will also lower your stress levels.

When you feel a hot flash coming on:

  • Try “paced respiration” (NAMS). This is slow, deep, abdominal breathing where you breathe in through your nose and out through your mouth. You want to breathe like that for only 5 to 7 times per minute. So it is much slower than usual, and continue breathing like that until you feel the flash subside.
  • You can also try different strategies to stay cool while sleeping, such as dressing in light, breathable nightclothes. Or, wear workout wear, like a Nike dri-fit top.
  • Use layered bedding that can be easily removed during the night.
  • Cool down with a bedside fan.
  • Keep a frozen cold pack under your pillow, and turn the pillow often so that your head is always resting on a cool surface.
  • If you wake at night, sip cool water and to get back to sleep try meditation, paced respiration, or getting out of bed and reading until you become sleepy.

Women who are overweight tend to have more hot flashes, so maintaining a healthy weight and exercising regularly will help in both decreasing the hot flashes while also improving your overall health.

Nonprescription Therapies

Many nonprescription therapies can help reduce hot flashes, but not because of how you would think.

Researchers claim that nonprescription therapies work because of the placebo effect.

When nonprescription treatments are studied scientifically (NAMS) it has been found that they are JUST as effective as the placebo.

But, even if relief is simply all in our heads it is still worth a shot to try, yes?

Yes, I think so too.

Some remedies you might want to consider for hot flash relief are:

  • Soy: eat one or two servings of foods daily (containing isoflavones). This can be tofu, tempeh, soymilk, or roasted soy nuts.
  • Supplements containing soy isoflavones.
  • Herb supplements: such as black cohosh, have also decreased hot flashes in some studies

Prescription Therapies

Dr. McGee sees success with her patients using bio-identical hormone replacement therapy (replacing your estrogen and progesterone).

Estrogen, in a pill or a transdermal patch, is highly effective at reducing, and in some cases, eliminating symptoms.

However, there are risks with hormone therapy (HT).

Long term studies of women receiving oral preparations of combined hormone therapy of both estrogen and progesterones were halted when it was discovered that the women in the study had an increased risk for heart attack, stroke and breast cancer when compared with women who did not receive HT.

Later studies of women taking estrogen alone showed that estrogen was associated with an increased risk for stroke, but not for heart attack or breast cancer.

So, the decision to start, or continue taking, HT is a hard one and a very individual choice. Talk to your health care provider to weigh the pros and cons.

Other prescription therapies include:

  • Low-dose depression drugs like fluoxetine (Prozac), paroxetine (Paxil), or venlafaxine (Effexor)
  • Clonidine, a blood pressure medication
  • Gabapentin, an anti-seizure drug
  • Brisdelle, a paroxetine formula specifically for hot flashes
  • Duavee, a conjugated estrogens/bazedoxifene formula designed to treat hot flashes

You can also read what the North American Menopause Society recommends by clicking here.

 

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Protein and Protein Powder

Protein and Protein Powder

Let’s talk protein.

Any weight loss program, as well as all exercise programs, rely on a protein-rich diet. Why you wonder?

Well, first off I think that I need to start at the beginning and explain the basics about protein and then build from there.

Importance of protein
Protein is found in every cell, muscle, tissue and organ in our body. The body needs protein for:

  • Growth (as in muscles)
  • Maintenance and repair of our cells
  • Metabolism (as in an increased one)
  • Digestion
  • To help transport nutrients and oxygen within the blood
  • Fight against infection
  • And, on a more aesthetic level it is the main nutrient that keeps our hair shiny and healthy, our nails strong, our skin looking fresh and glowing and our bones strong and healthy. (www.cdc.gov/nutrtition.com)

What is protein?

Protein itself is actually chains of other molecules called amino acids. There are 22 amino acids in total in the body.  Thirteen of them non-essential, meaning our bodies are capable of making these little guys on their own, and nine which are deemed essential because we need to ingest these aminos through the foods that we eat.

When we eat the right foods, these nine amino acids will get reassembled to form the different types of protein that our body needs.  (www.about.com/what-is-protein)

OVER 40? GET FIT, FEEL AMAZING & HAVE COMPLETE STRANGERS COMPLIMENT YOU.

 

What foods contain these nine essential amino acids?

  • Meat
  • Fish
  • Poultry
  • Eggs
  • Milk
  • Cheese
  • Yogurt
  • And, soybeans provide all nine amino acids and are therefore called “complete proteins”.

Plant sources, such as legumes, nuts, seeds, grain products and many vegetables have some, but not all, of the nine amino acids, and are so termed “incomplete proteins.” When combined, though, it is possible to get all nine without having to eat any animal products (great news for all you vegetarians out there).

A diet high in protein is a very successful weight loss technique, and a tried and true method for fitness-enthusiasts looking to maintain a lean body weight and a high muscle mass.

In a study published in Nutrition Metabolism, dieters who increased their protein intake to 30 percent of their daily diet ate nearly 450 fewer calories a day and lost about 11 pounds over the 12-week study – and that was without employing any other dietary measures! (www.msnbc.msn.com)

Worried about what all that extra protein in your body might do to your heart and vessels, though?

No need to. In another study, this time at John Hopkins University, they found that a diet in which roughly a quarter of the calories came from lean protein sources actually reduced blood pressure, LDL (bad) cholesterol, and triglycerides better than a traditional higher-carb diet.  (www.active.com)

However, if you have any kidney or liver problems it’s best to seek the advice of a nutritionist before increasing your daily protein.

Calories from protein affect your appetite control center so you are more satiated and satisfied. Click To Tweet

How much protein should you be taking?
To get the number of grams of protein per day that you should be eating use the following formula:

For women:

  • If you’re not very active: multiply your body weight (in kg) by 0.8
  • If you’re active or pregnant: multiply your body weight (in kg) by 1.3
  • If you’re extremely active & in training: multiply your body weight (in kg) by 1.8

For men:

  • If you’re not very active: multiply your body weight (in kg) by 1.0
  • If you’re active: multiply your body weight (in kg) by 1.5
  • If you’re extremely active & in training: multiply your body weight (in kg) by 2.0

(Tip: To find your body weight in kg divide your weight in pounds by 2.2)

Easiest way to get protein
Protein powder is the easiest way to introduce 20-30 grams  of pure protein into your system. A quality protein powder will have all the essential and nonessential amino acids that your body needs.

Wondering why we would need those nonessential amino acids, when our bodies are already capable of making them on its own?

Well, let me remind you that when we exercise, we place a great deal of stress on the body and need to supplement to offset this stress. The body can’t do it all on it’s own when outside it’s normal parameters – you need to give it some help. This is also true if you lead a high stress lifestyle, or are ill, or do not practice proper nutrition. In fact, the unhealthier you are, the more you need protein.

Protein powder is also convenient and has a very high bioavailability (BV). Foods, especially protein sources, are rated by their “bioavailability” – how useful that food is to the body. The theoretical highest BV of any food source is 100%, an egg being the standard measurement that all protein sources are held to. BV refers to how well and how quickly your body can actually use the protein that you just consumed.

funny protein shake photo

FOOD PROTEIN BIOAVAILABILTY (BV) RATING

Eggs (whole) 100%
Eggs (white) 88%
Chicken/Turkey 79%
Fish 70%
Lean Beef 69%
Cow’s Milk 60%
Unpolished rice 59%
Brown rice 57%
White rice 56%
Peanuts 55%
Peas 55%
Whole Wheat 49%
Soy beans 47%
Whole-grain wheat 44%
Corn 36%
Dry beans 34%
White potatoe 34%

PROTEIN SUPPLEMENT BV RATING

Whey Protein Isolate 100+%
Whey Protein Concentrate 90%
Casein 80%
Soy 74%
Rice Protein 59%

Let’s talk protein powder.

Whey Protein Powders

Whey protein is a dairy derived product. It is the ‘leftovers’ after milk coagulates and is the byproduct of the process of cheese making. It is, by far, the most popular of all of the protein powders.

Pros
It has the highest BV rating of any of the other powders
– Easiest powder to find at the grocery store and health food store
-bMixes well with water, juice, milk and milk substitutes
– Is fat-free

There are 3 types of whey powders on the market: concentrate, isolate & hydrolyzed:

Concentrate forms are low in fat & cholesterol, but your body only absorbs 55-60% of it (concentrate has the lowest BV of the whey protein powders). This is also the cheapest powder that you can buy.

Isolate forms
are a purer form of protein and have been processed less than concentrate forms. Isolate also has a very high BV rating (100%) and it won’t bloat you or give you gas like the lower quality concentrate will. However, you will pay for these benefits.

Hydrolyzed
protein powder is isolate, but with a facelift. The whey protein is cut into smaller chunks called “peptides”. These peptides absorb into your body fast, offering a quick jump-start to repairing those muscles and a very high BV. But this is also the most expensive protein powder. Think of hydrolyzed as your porterhouse steak, isolate as your sirloin and the concentrate as your flank. I love isolate powders personally. But, if you find you get bloated, or feel “too full” after a shake then hydrolyzed is your powder.

Cons

  • High amounts of protein should not be taken by people with pre-existing kidney problems
  • If you have an allergy to diary, consult with a dietician, or your doctor, before taking whey protein
  • If you are increasing the amount of protein in your diet, be sure to drink at least eight 8-ounce glasses of water a day – protein uses a lot of water within the body to metabolize.

Protein-shake-funny-pic

Casein Protein Powder

  • Milk consists of three main components – water, fats and proteins. The proteins are whey and casein.  Casein, however, is structurally different than the whey protein and it is responsible for the white, opaque appearance of milk.

Pros

  • Casein is extremely slow at digesting
  • This makes it the best protein powder for right before bed, or anytime when you are not going to be eating for seven or more hours. A drink with 20-30 grams of casein powder will help prevent muscle catabolism and keep you satisfied.

Cons

  • Same as the pro – it is slow-acting, so not the best choice for right after a workout, or as a morning meal.

Soy Protein Powder

  • Soy protein comes from, surprise, soybeans

Pros

  • Great alternative for people who cannot, or will not, eat whey protein
  • The vegan choice for powders

Cons

  • If you can, I would recommend staying away from soy protein powder. It has a low BV rating and is high in allergens.
  • It has also been researched that more soy we eat, the more likely we can develop allergies to it.
  • Soy was once considered a waste product in the soy oil industry and fed to cows.
  • If you need to, or want to, eat a vegetarian-based protein supplement, then I recommend chlorella, hemp seed, or spirulina. These three are considered “super foods” because they contain the proper ratios of the three macronutrients: protein, carbohydrates and fat. I, personally, take 3 grams of spirulina a day and 4-6 grams of chlorella (more during the flu season to up my immunity), in addition to an isolated whey protein shake.

Rice Protein Powder

  • Standard cooked rice has a protein content of only 5%-7%. To make concentrated rice protein, whole brown rice is ground into flour and then mixed with water. Natural enzymes are then added to break down and separate out the carbohydrates and fibers from the protein portion of the slurry.

Pros

  • Rice protein is high in the amino acids cysteine and methionine
  • Great for vegans

Cons

  • Other than cysteine and methionine, rice protein is low in the other 6 essential amino acids
WHAT EASY THINGS CAN YOU START DOING TO FEEL FIT AND FAB OVER 40?

 

When is the best time for a protein shake?

I prefer mine right after my workouts. When you workout you are actually creating tiny microscope tears to the muscle tissue. Because solid food takes time to digest, and I want those amino acids found in protein to build the muscle tissue ASAP that I just broke down, so a protein shake is my answer.

Protein, in particular the branched chained amino acids (BCAA) leucine, isoleucine and valine, are key at re-building the muscle tissue.

Recent research also suggests that there is a 30-60 minute window of opportunity to get the greatest benefit, and since it only takes about 30 minutes for my body to break down the protein chains in a powdered form, this leaves me assured that my shake is delivering the nutrients that I need, at a time that my body needs them most.(www.sportsmedicine.about.com)

What brands do I use?

  • Quest – this one contains sucralose, but tastes great with just water. I have also mixed the Strawberry in mny plain Greek yogurt to liven it up.
  • Vega – this one is vegan and needs milk, milk sub like almond milk to make it taste good. I also find it needs to be put in the blender with some ice too. This is the cleanest protein powder on the market, however not the tastiest.
  • Cellucor – this one contains sucralose and acesulfame potassium. So, not a “clean” powder, but tastes great mixed just with water. All the others need almond milk – or whatever milk sub you drink – to make the shake taste good.
  • North Coast Naturals – they carry a whey as well as a vegan formula and it does not taste great in water alone either. Mixed with a milk or milk sub, though, it’s really good.
  • Promisal – this is the powder II have used in the past! It tastes amazing in just water. I recommend the soft-serve vanilla, dutch chocolate and the cookies and cream. You can buy this online, or at GNC.
  • Devotion – hands down this is the BEST powder I have had in the 20 years of purchasing protein powder. It mixes amazing-balls with water alone. It is creamy, mixes well and tastes amazing.
  • One tip though, purchase the one sweetened with stevia. The other, sweetened with sucralose, is super sweet. I much prefer stevia.

 

 

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