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Women Can Get Great Benefits From Whey Protein                                

Author: Taylor Ryan
Are you concerned about taking care of your body before and after strenuous activities or workouts? Do you try to avoid supplements that contain additives and possible side effects? I am very particular about what I am putting into my body at all times. I hate the idea of eating or taking something that I am not sure about what it is suppose to do or what side effects may be caused.
If you are interested in better health and improved physical fitness you have surely heard that bodybuilders and other athletes are turning to a simple, natural supplement called whey protein. Whey is the only supplement I take besides my daily multivitamin that I feel safe taking. So lets cover a few questions or concerns many women have about taking protein.
WHY DO ATHLETES USE WHEY PROTEIN?
Protein levels are depleted through exercise. Muscles require amino acids to prevent deterioration, give endurance and build mass. Proteins supply these amino acids to the muscles which is why athletes use whey protein. If you want to gain muscle you have to make sure you have the building blocks for it. Women need protein the same ways that men do so do not be afraid of it.
WHAT IS WHEY PROTEIN?
Commercial whey protein comes from cow’s milk. Whey is the by-product of making cheese and was usually thrown away as a waste product. Now researchers know that whey protein is high quality, natural protein that is rich with amino acids essential for good health and muscle building. It is naturally found in mother’s milk and also used in baby formula. It is being considered for use as a fortifier of grain products because of its considerable health benefits and bland flavor.
Although protein is also found in other foods such as meat, soy and vegetables, whey protein is proven to have the highest absorption (digestion) levels in comparison to all others.
WHO SHOULD CONSIDER USING WHEY PROTEIN?
Whey protein has many health benefits including immune support, bone health, sports health, weight management and overall well being. And as women, we need all the help we can get to keep out bones strong and supportive. Plus overall health is not a bad thing either. The better nutrition you have in your life the less likely that the flu or other bugs will come knocking on your door.
Because amino acids are ‘building blocks’ for the human body it is sometimes used by patients to speed up the healing of wounds or burns.
The high quality protein that comes from whey makes it a recommended choice for those who need optimal benefits from restricted diets including diabetics, those on weight management diets and even ill patients not able to consume enough protein in their diet to assist with healing.
CAN WHEY PROTEIN BE DANGEROUS?
Whey protein is a food and so it does not have have the risks associated with other supplements. That said, too much of anything carries risks. Extremely high use of whey protein can overload the liver which can cause serious problems. Moderation is always recommended.
If you are lactose intolerant you might try whey protein isolate which has less than 1% lactose and should be tolerable for most users.
Whey protein is a natural and healthy way to bring protein into your diet and increase well being.
WILL WHEY BULK ME UP?
No, women lack the hormones that men have that allow them to get those large bulky muscles. Women will get an overall toned appearance without looking like the Hulk. Those women you see in body building competitions more often than not achieve their unusual frame by injecting additional hormones or supplements into their body. But no, with the use of whey you will not look like these women.
SOME TRICKS WITH WHEY
If you buy the powder you will be able to do a lot more than just simple shakes. But for shakes be create.
Mix the whey with milk and maybe add some strawberries or blueberries to make the best shakes around!
When you bake cookies scoop some whey in for a power cookie
If you drink coffee but some chocolate whey in to make a great mocha
The possibilities are endless, get your creative juices going!

Click here to order your Beachbody Whey Protein Powder! 

http://www.teambeachbody.com/shop/-/shopping/WheyProtein?referringRepId=138657




Article Source: http://www.articlesbase.com/nutrition-articles/women-can-get-great-benefits-from-whey-protein-261295.html
About the Author
Taylor Ryan is a personal trainer dedicated to educating women to get the best body they can get. Her company TotalTonedWomensClub stresses the importance of weight training as a method to get the toned and strong body they want. Check out http://www.totaltonedwomensclub.com for more.



10 Tips to Get the Best Sleep Ever
By Sarah Stevenson
When is the last time you had a good night's sleep? Most of us have a million things to do every day and to get them all done, something's got to give. So why not skimp on downtime? After all, there's nothing wrong with shortening your snooze when you're on the go, right?
Think again. According to a new study in the journal Science Transitional Medicine, adults who limit sleep to roughly 5 hours a night greatly increase their risk of obesity and diabetes(1). And for those of you trying to blast P90X® or INSANITY®, even more downtime might be in order. A recent study from Stanford University's Sleep Disorders Clinic and Research Laboratory reported that athletes heighten their performance levels after a solid 10 hours in bed(2). 



But before you stop reading and head for the sheets, keep in mind that 6 to 8 hours of good rest should be enough for most of us. Unfortunately, even if you're sleeping enough, it's likely, given the pace of modern society, that you're not sleeping particularly well, so let's take a look at your sleeping habits and conditions. With a few small changes, you could dramatically improve your quality of life.
  1. Exercise. Exercise won't just help you get fit, it'll help you sleep better. When you exercise, you increase your internal body temperature. According to Professor Jim Horne, who runs the Sleep Research Centre at Loughborough University, the post-workout cooling down process makes you sleepier, given that right before sleep, your body expels heat to help you shut down. Interestingly, exercising outside in the cold isn't as beneficial because it's a zero-sum gain, heat-wise(3).
  2. Quiet the Noise. If you live only a thin wall away from neighbors (or a partner who snores!), excess noise is keeping you from getting quality rest. A pair of $3 drug store earplugs can eliminate outside and inside noise and help you feel more rested in the morning.
  3. Get Great Lighting. According to Dr. Phyllis C. Zee, associate director at the Center for Sleep & Circadian Biology, Northwestern University School of Medicine, light has an enormous effect on circadian rhythms—your body's daily physiological clock(4). Too much exposure to light before bed can keep your body from entering a restful state and may prevent you from remaining asleep for long enough. Keep lights dim at night and don't sleep with the light on. You may even consider wearing an eye mask as one Chinese study found that earplugs and eye masks worn during sleep increases the levels of melatonin produced in the body(5). Or, you could invest in blackout curtains. These curtains are specifically designed to reduce noise by up to 40%, block out 99% of light, and help you save up to 25% on home heating and cooling costs.
  4. Take a Bath. As is also the case with exercise, once you leave the bath your internal temperature cools down, giving your body the hint that it's time to catch some ZZZs. Furthermore, hot water relieves tension and the pressure that gravity places on the joints and muscles.
  5. Ban the Electronics. You may love watching Netflix® in your boxers, but according to The National Sleep Foundation, electronics are a no-go in the bedroom. Just like overhead lighting, the glow of your iPad®, laptop, or the TV messes with your circadian rhythms. Your best bet is to teach your brain to associate your bed with sleep . . . and maybe sex, but that's a topic for a different article.
  6. Time Your Caffeine. Caffeinated beverages can hinder sleep for up to 6 hours after you drink them(6). On the other hand, foods containing the amino acid tryptophan increase your serotonin levels and serve as a natural sedative(7). Foods high in tryptophan include red meat, dairy, nuts, seeds, legumes, soybeans, tuna, shellfish, and turkey. So gobble them up if you want to get totally "trypt" out.
  7. Have a Drink. Try this ancient ayurvedic recipe: warm milk, a pinch of cinnamon, and a pinch of cardamom(8). Milk contains tryptophan, which, as stated earlier in this article, is a great sleep aid. This is why so many folk remedies include warm milk. Try it out, you will feel like a sleep bug snug in a rug.
  8. Set a Bedtime. Researchers from Minnesota's University of St. Thomas conducted a study on college students with inconsistent weekend sleeping habits(9). Subjects who pulled all-nighters on Saturday or Sunday found it difficult to sleep the rest of the week. Your brain needs consistency. You create patterns of sleep just like you acquire all of your good and bad habits. In fact, a consistent bedtime can help you train your brain to be its own alarm clock.
  9. Fall for Soft Rock. Save Megadeth for getting ready in the morning and spin Mumford & Sons at night instead. The calmer music, the better. Researchers from the Frances Payne Bolton School of Nursing in Cleveland, Ohio, conducted a study on older individuals listening to soft, calm music before bed and found that it significantly improved their quality of sleep(10).
  10. Use aromatherapy. Herbs like lavender, chamomile, bergamot, and sandalwood have been used for centuries to calm the central nervous system, bring on a sense of relaxation, and help to induce sleep(11). Place scented candles in your bedroom, ask your partner to massage you with lavender oil before bed, or take a warm bath with any of these herbs at night to put yourself in the mood for sleep.
Resources:
  1. American Academy of Sleep Medicine (2012, July 1). Sleep deprivation effect on the immune system mirrors physical stress. ScienceDaily.
  2. The Effects of Sleep Extension on the Athletic Performance of Collegiate Basketball Players. Cheri D. Mah, Kenneth E. Mah, Eric J. Kezirian, William C. Dement Sleep. 2011 July 1; 34(7): 943–950
  3. Sleep Research Centre at Loughborough University: http://www.lboro.ac.uk
  4. Phyllis C. Zee, Circadian Rhythm Sleep Disorders ACCP Sleep Med Brd Rev 2009 4:63-76 Lee IS, Lee GJ.
  5. Effects of earplugs and eye masks on nocturnal sleep, melatonin and cortisol in a simulated intensive care unit environment. Rong-fang Hu, Xiao-ying Jiang, Yi-ming Zeng, Xiao-yang Chen, You-hua Zhang, Critical Care. 2010 14:R66.
  6. Sleep homeostasis: a role for adenosine in humans? Landolt HP. Biochem Pharmacol. 2008 Jun 1; 75(11): 2070-9. Epub 2008 Mar 4
  7. Simon N. Young, Marco Leyton. The role of serotonin in human mood and social interaction: Insight from altered tryptophan levels. Pharmacology Biochemistry and Behavior, Volume 71, Issue 4, April 2002, Pages 857–865
  8. Chopra, Ananda S. (2003). "Ayurveda". In Selin, Helaine. Medicine Across Cultures: History and Practice of medicine in Non-Western Cultures. Norwell, MA: Kluwer Academic Publishers. Pp. 75-83. ISBN 1-4020-1166-0
  9. Sleep Patterns and Predictors of Disturbed Sleep in a Large Population of College Students. Hannah G. Lund, Brian D. Reider, Annie B. Whiting, J. Roxanne Prichard Journal of Adolescent Health February 2010 (Vol. 46, Issue 2, Pages 124-132)
  10. Lai, H.-L. and Good, M. (2005), Music improves sleep quality in older adults. Journal of Advanced Nursing, 49: 234–244.
  11. A single-blinded, randomized pilot study evaluating the aroma of Lavandula augustifolia as a treatment for mild insomnia. Lewith GT, Godfrey AD, Prescott P. J Altern Complement Med. 2005 Aug; 11(4):631-7.
 



9 Ways to Eat Healthily (and Cheaply)
By Joe Wilkes 

By now, most of us know what we should be eating—fruits, vegetables, whole grains, lean meats, and fish, among other foods. But anyone heading off to the supermarket with a shopping list of the best recommendations for a healthy diet is in for a bit of sticker shock. Over a 2-year period, a recent University of Washington study tracked the costs of "nutrient-dense" foods (foods high in vitamins and minerals and low in calories) and "energy-dense" foods (foods high in calories and low in vitamins and minerals—aka junk).* The nutrient-dense foods rose in cost by almost 20 percent while the cost of junk food declined. The study found that getting your average day's worth of 2,000 calories from the junk side cost $3.52, while getting your 2,000 calories' worth from nutrient-dense cuisine would cost $36.32. Since the average American spends about $7.00 a day on food, you can see where the rise in obesity might come from.



Other studies have shown similar findings. While the percentage of Americans' incomes spent on food has decreased dramatically over the last few years, the obesity rate has risen even more dramatically, as has the incidence of type 2 Diabetes, an obesity-related disease. And the obesity rate has grown the most in the most impoverished sectors of society, further emphasizing the connection between the rising costs of nutrient-dense foods, the declining cost of junk food, and the rise in obesity rates. If you've checked out what a nice piece of Chilean sea bass with a side of asparagus costs compared to the latest offering from your local fast food joint's dollar menu, it's easy to be tempted by the dark side—especially if your budget is shrinking more than your waistline.
It is possible, however, to eat healthily and still have some money left over. Even on the tightest budget, you can do a little legwork and research to make the most nutritious choices for you and your family. And even if you're fortunate enough to have the cash to eat whatever you want, whenever you want, as my grandfather would say, "There's no point putting your paycheck through your stomach." (And he lived to be almost 100 . . . but that was before the advent of dollar menus.) Here are nine tips for getting the most nutritional bang for your buck.
  1. 'Tis the season. Eating seasonally is the best way to get the most delicious fresh fruits and vegetables. When harvest time comes around for your favorite fruit or veggie, the market is usually glutted, and following the time-honored supply-and-demand curve, the prices of those fruits and veggies plummet. And not only is it cheap to eat fruits and veggies that are in season, it's the best time to get the most flavor for your money. Most fresh fruits and veggies sold in the off-season are either shipped from faraway lands or produced in greenhouse factories and don't have nearly the rich flavors produced by Mother Nature. It's a good time to stock up, eat what you can, and freeze or can the rest for a rainy day. If you're fortunate enough to live in a community with a decent farmers' market, it pays to get to know the men and women who are selling the produce. They can let you know when the best time to buy the best stuff is and give you a preview of what's coming up harvest-wise so you can plan your menu accordingly.
  2. The big freeze. Speaking of freezing and canning, these are great ways to save money and still have your nutritional needs met. Not only are frozen and canned foods way cheaper than fresh foods, in many cases, they're more nutritious. Fruits and vegetables are usually preserved within hours of harvest, when they have their maximum vitamins and minerals. Fresh fruits and vegetables can take days, or even weeks, to make the journey from the field to your table. Add to that any time spent lingering on supermarket shelves and in your fridge's crisper drawer, and suddenly fresh doesn't seem so fresh anymore. And in many recipes, frozen or canned might even be better than fresh. A pint of fresh off-season blueberries can cost more than $5.00 while a one-pound bag of frozen blueberries can cost less than $3.00. And the frozen berries will be a lot better in your morning smoothie. Any chef will tell you about the virtues of canned tomatoes over fresh ones when making your favorite pasta sauce. The only thing to be wary of is the sodium and sugar content in many canned goods, or frozen veggies that come with high-calorie sauces or other not-so-healthy ingredients in not-so-healthy amounts.
  3. Shop around. Smokey Robinson was right: It does pay to shop around. Check out the supermarket circulars that keep getting stuffed into your mailbox. Every week, your supermarket advertises "loss leaders," including fruits, veggies, lean meats, and fish. Their hope is to lure you into the store with these bargains that they don't make so much money on and tempt you to buy extra high-profit stuff while you're there. But if you stick to your list, you can fill your cart with the loss leaders and save a ton of money. Plus they'll usually be items that are in season, because these are cheaper for the store to buy. Also, signing up for your supermarket's club or rewards cards can help save you money. It's better to monitor sales and promotions rather than clipping coupons, because coupons generally apply to processed, less healthy foods, although you can sometimes find good coupons for canned and frozen produce (like the tomatoes and berries we just talked about).
  4. Get to know your grocer. And your butcher, your produce manager, etc. Find out on which day produce is delivered to the store, so you get maximum freshness for your dollar. Ask the store's butcher how soon before the printed expiration date they place meat, poultry, and fish on the "buy it fast!" discount shelf. These items are still fresh enough to consume, and if you cook or freeze them as soon as you buy them, it's no different from having bought full-priced cuts and leaving them in your refrigerator for a couple of days. Only your pocketbook knows the difference!

    Another tip? Many butchers will custom-grind for you at no additional charge. If a package of factory-ground turkey breast costs $6.00 a pound and a whole turkey breast costs $2.00 a pound, why not buy the whole breast and ask your butcher to grind it for you? You'll save a lot of money, and you'll actually know what went into the turkey burger you're eating.
  5. Think outside the big box. Instead of always going to the big-box supermarket chains, check and see whether there are any farmers' markets and/or food co-ops in your area. The food will be fresher, cheaper, and hopefully not as coated with pesticides, waxes, or other unsavory elements. It's a good way to save money while supporting your local community's resources. Here you can get organic produce for the same price or cheaper than traditionally grown produce. It's also worth it to check out how your state defines "organic." Organic food is great, but if you're trying to save money, traditionally grown food isn't any less nutritious than organic; it may just need a little more scrubbing.
  6. Start your own farm. If you have a yard, start your own vegetable and/or herb garden. With a little online research, you can find out what grows well and easily in your neck of the woods. And if you're an apartment dweller like me, you can get a lot out of a container garden. I have big pots on my balcony that keep me in tomatoes, peppers, and fresh herbs all summer long. And if you don't have a balcony, you can grow small pots of herbs in your kitchen—decorative, tasty, and economical!
  7. Plan ahead. Take some time on Sunday to plan out your menu for the week for all your meals and snacks. Find out what's in season and on sale in your area. If you can only make one shopping trip for the week, front-load your menu with fresh ingredients and stock up on canned and frozen items for the latter half of the week. One of the areas where my budget always falls apart is not having either some kind of plan or the ingredients I'll need to make dinner; I end up grabbing takeout or having food delivered—either of which can tend to be unhealthy and expensive. Just by planning ahead and not wasting money on spur-of-the-moment restaurant meals, you might find you have a lot more money to spend at the grocery store, which means you won't have to cut as many corners for the meals you prepare.
  8. Tap into tap water . . . not your wallet. Instead of spending big money on bottled water, try switching to tap water, which is subject to a lot more regulations than bottled water and isn't shipped in from Fiji or Norway, making it good both for your health and for helping to reduce your carbon footprint. And it's practically free! Plus it's a lot better for your waistline and your wallet than multiple trips to the soda machine. If you're concerned about impurities or don't like the taste of your local tap water, consider getting a simple, relatively inexpensive filtration system—one that either attaches to the tap itself or is located in a separate pitcher. Ounce for ounce, it'll still be cheaper than bottled, and just as good for you.
  9. Take your vitamins. Here's the easiest, most economical way to help ensure that you meet your basic nutritional needs: Take a good multivitamin and fish oil supplement. They'll help you get many if not all of the same nutrients you'd get from whole-food sources (often without spending nearly as much money)—and fish oil supplements are especially good for those who don't care for fish.
*Don't confuse "nutrient-dense" foods with "high-density" foods, which is a common term for "energy-dense" foods. High-density foods aren't always unhealthy but your diet should consist of mainly "low-density" foods which have few calories per volume, generally due to the presence of fiber. Foods in their natural state tend to be low volume. Processed foods tend to be high volume.

6 Healthy Foods That Are Easy on Your Wallet

                                                                     By Suzy Buglewicz
 
These days, it seems like we're all trying to stretch our dollars, either by necessity or because we're becoming savvier about the benefits of saving more and spending less. If you've been looking for ways to stretch your grocery budget without filling up on cheap, empty calories, read on. It's a myth that the healthiest foods are the most expensive. With a list and a plan, it's possible—and surprisingly simple—to eat healthily without blowing your budget or sacrificing those hard-earned P90X® or INSANITY® results. If you want to keep your wallet fat and your waistline trim, try to put more of these food items in your shopping cart the next time you're at the grocery store.



  1. Sweet Potatoes. Also marketed as yams (which are actually a variety of sweet potato), this versatile food is as nutritious as it is economical. Sweet potatoes are used in everything from baby food to main dishes to desserts.

    Why they're good for you: At about 140 calories each, sweet potatoes are filling, easy to cook, and loaded with vitamins A and C, iron, and thiamine. They also contain beta-carotene, which may help reduce the risk of certain cancers. Sweet potatoes are also low in sodium and a good source of fiber.

    Best way to enjoy: Scrub and pierce the sweet potatoes, then bake them, microwave them, or cook them in boiling water. Use them in recipes that call specifically for sweet potatoes, or to make things interesting, try using them in place of white potatoes. For a special treat (and an instant kid-pleaser), add a small amount of butter and brown sugar.
  2. Beans. Long regarded as one of the ultimate frugal foods, beans are as versatile as they are nutritious, with a plethora of flavors, colors, and varieties to choose from. Stock up on the dried (and cheapest!) kind, as well as still-a-bargain canned beans. You'll have tons of cheap, healthy meal possibilities.

    Why they're good for you: Beans are one of the best sources of dietary fiber, which can help lower cholesterol, blood pressure, and blood sugar. Beans are also high in amino acids, and when combined with grains (like the brown rice mentioned below), they make an excellent source of animal-free complete protein.

    Best way to enjoy: Beans can be incorporated into almost any recipe, or just eaten by themselves. Try replacing beef with black beans in chili, soup, or your favorite Mexican recipes. Eat beans hot or cold, alone, in salads, or with rice, for a high-protein, high-fiber meal.
  3. Brown rice. One 2-pound bag of brown rice can provide as many as 20 servings. You can combine brown rice with an assortment of other ingredients, or simply enjoy it with a few simple seasonings. Bonus? Brown rice has more flavor and nutrients than instant white rice.

    Why it's good for you: Brown rice is a great source of fiber, vitamin B, iron, manganese, and selenium, nutrients that are essential for keeping the immune system strong and healthy, lowering cholesterol, and reducing the risk of heart disease and diabetes.

    Best way to enjoy: Cook brown rice with water on the stovetop, in the microwave, or in a rice cooker, then either enjoy it as a side dish or add it to soups, salads, and your favorite main dish recipes.
  4. Eggs. At about 75 calories each and often less than $2 per dozen, eggs contain more than a dozen essential nutrients, which make them a healthy bargain. And there's no need to avoid eating eggs for fear of consuming too much cholesterol. Research has shown that egg consumption, when limited to 1 or 2 a day, contributes less than 1 percent to the risk of heart disease when other factors are considered.

    Why it's good for you: Eggs have a high proportion of nutrients to calories, which means that they help you stay feeling full and energized while they help you maintain a healthy weight. Eggs are also an excellent source of folate, protein, lutein (which promotes eye health), and choline (which helps brain function).

    Best way to enjoy: Eat eggs for breakfast, lunch, or dinner. Try them baked, hard-boiled, scrambled, poached, in frittatas, in omelettes, or in any recipe you choose.
  5. Whole-grain pasta. Tasty, filling, and always an economical way to feed a crowd, what's not to love about pasta?

    Why it's good for you: Whole-grain pasta is low in sodium and fat and high in complex carbohydrates, which helps you maintain a consistent energy level. Unlike its refined white flour–based brethren, whole-grain pasta is also a good source of fiber.

    Best way to enjoy: Whole-grain pasta is easy to combine with other foods, including vegetables, meats, and your favorite sauces. For a healthier dish, toss cooked pasta with olive oil or a marinara sauce instead of a high-calorie Alfredo sauce.
  6. Frozen vegetables. While fresh, raw vegetables (and fruits, for that matter) that are in season should always be a first choice, having a supply of frozen vegetables on hand is an inexpensive, nutritious, and versatile backup plan.

    Why they're good for you: Frozen vegetables retain almost all of their nutritional value, since they're picked and frozen while at their peak flavor. When the perishables in your refrigerator have, well, perished, it's easy to reach for a bag of frozen vegetables and add them to any meal.

    Best way to enjoy: Frozen vegetables have a high nutritional value. Keep them in the freezer and pull them out any time to toss in soups, stews, lasagna, or stir-frys. They also make great side dishes. But always read the ingredients before buying a bag—some food companies add preservatives and sodium to their frozen produce.
 

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