Tag: lactose

Benefits of using Whey Protein

Benefits of using Whey Protein

wheyproteinMuscle gain is always synonymous with protein intake. The supplement market has cashed on this and have developed a string of protein supplements and brands. One of these supplements are Whey protein supplements,which have gained a lot of importance, one for being the most pure protein supplements available.

Whey has been isolated from milk from which three forms have been generated such as

  • Whey protein isolate- This is the purest form and is easiest to digest and has over 100% availability to the body but is very expensive.
  • Whey protein concentrate– This has fats and lactose ie milk sugar and least expensive.
  • Whey protein blends- It has both isolates and concentrates and moderately priced.

Whey protein isolates and blends are most commonly.

Benefits of whey protein

  • Aids in weight loss
  • Helps in gaining lean muscle
  • Improves immunity
  • Fuels your workout
  • Improves your metabolic rate

Who should use Whey Protein?

All athletes, those who work out regularly and men and women alike can use it. Firstly, check with a dietitian who can advise you on your protein intake as you should not go over board with protein as it can have detrimental effects.

For body builders and athletes, over 2 scoops can be taken which gives about 48grams of proteins. (1 scoop gives 24g of protein) but for those who are on weight loss plans, regular fitness plans etc can have it post weight training or as meal replacement as one scoop with plain water provides 130Kcal.

Adding fruits, coconut water, black coffee, skimmed milk, nut butters can make yummy smoothies. My personal favorites are banana with chocolate flavored whey and strawberries with vanilla flavors.

Who should avoid whey protein?

  • Those with kidney or liver problems.
  • Lactose intolerant people

Watch out for artificial sweeteners or excessively added sugars too as this can pack on calories. But remember that whey protein is a supplement not the only source of protein. Eat other sources of protein to meet your requirements too.

Make way for whey and get its benefits for attaining a healthy body and better life style.

Goodness of Cheese

Goodness of Cheese

Say CHEESE!!!!

My clients give me surprised looks when I tell them that cheese is allowed in their diets. Cheese has been in the news for causing weight gain, acne, heart disease etc. All this is not true.

If you have read the book by Dr. Spencer Johnson “who moved my cheese”, which is a book on change, so it is time for us to look at cheese from a different perspective. It is alright for many to eat fried food, drink alcohol but cheese has been a taboo and avoid it like the plague.

Yes, it is completely safe to eat cheese. Cheese has been our diets from centuries. But lets look at the goodness of cheese.

Benefits of Cheese

  • It is high in calcium, hence is a great choice to increase calcium intake.
  • Cheese prevents osteoporosis by improving bone health.
  • It  is a good source of  protein for vegetarians giving about 5-7 grams per cube.
  • Low in carbohydrates compared to other dairy products as the milk sugar(lactose) is broken down due to the aging process, hence a good snack for diabetics.
  • Cheese helps in “fat burning”. Yes, it does by decreasing the parathyroid hormone levels in our blood. The primary function of parathyroid hormone is to maintain normal levels of calcium in the body. When calcium levels drop too low, parathyroid hormone is secreted to instruct bone cells to release calcium into the bloodstream. Hence higher levels of calcium in the blood reduces the level of this hormone, thereby preventing loss of calcium from bones. Wow!!!
  • It Improves insulin resistance.
  • Helpful for those who are lactose intolerant due to the less or no lactose content. Cheeses such as Swiss, cheddar can be had to reap the benefits of calcium without lactose.
  • Helps to reduce migraine headaches. If you have repeated attacks, increase calcium intake.
  • Ideal to add to diets for children and adolescents who love variations in diets.
  • Helps to lower your blood pressure.
  • It prevents tooth decay by reducing plaque acids.
  • It is rich in fat soluble vitamins such as A and D, and also rich in vitamin B groups as well as zinc, phosphorous, iodine and selenium. Hence it does not cause acne.

How can you enjoy Cheese?

  • Grate it over salads and soups.
  • Add a slice in your whole wheat sandwich with veggies.
  • My favorite snack – Melted cheese over steamed broccoli.
  • Cheese with fruits are great appetizers.
  • Eat alone as a snack.

If you are worried about the fat content, opt for low fat cheese. If you exercise regularly and follow a healthy diet, then it is safe to add about one ounce or 30grams of cheese in your diet daily.