One of the first things people add to their shopping list when they start a health and fitness program is protein. But, what is a “protein shake”? If I were to randomly ask people in a grocery store what defines a protein shake, most people would have no clue where to even begin.
How many calories should a protein shake have? How many grams of protein should it have in it? Should it have carbs and fat? What type of protein should it have; egg, whey, soy, pea, rice, milk concentrate? These are common questions most people don’t have the answers to.
My goal today is to help eliminate confusion, point out common mistakes and help you understand what to look for when shopping protein shakes so you don’t waste your time or money.
Shopping Protein Shakes
1. Know your goal. Your goal is a big determining factor when it comes to choosing the best protein shake for you. Not all protein products are equal. There are different protein powders for different goals.
Do you want to lose weight or gain weight? How do you plan on adding protein to your meal plan? Will you be doing a shake in place of a meal or will you be doing protein as a snack? Are you taking it post workout, before bed or between meals? These are all super important questions that will result in a different suggested products to help you reach your goals.
2. Know how to read nutrition facts. How do you know how many calories is too much or too little? This is easy! If there are 4 calories in every gram of protein, then a 20 gram shake will have 80 calories just from protein alone. Anything over that will be extra calories from other ingredients. While it’s ok to have a few extra calories from a little fat and sugar, a low calorie 20gm protein shake should be around 90-120 calories. If you need extra calories because you are an athlete and need more energy to perform or to replace calories, then a higher calorie shake would be best. Again, it goes back to what supports your goal. I personally look for natural ingredients, low sugar (1-2gms), low calories and around 20gms of protein or more.
3. Know what type of protein to get. While I don’t have room in this blog to break this topic down in detail, study after study has proven that whey protein is the most superior protein for muscle repair. Egg protein is also very good, probably second to whey. However, soy protein is a protein you should completely avoid since it’s been linked to increased risk of cancer and hormonal issues.
Plant based proteins are okay, but rarely compete with whey simply because they often lack some amino acids, reducing efficacy. Finally, undenatured whey protein is the highest quality whey protein because it is the least processed protein. While most companies use high heat, acid, alcohol or other methods to extract the protein, undenatured whey protein is the healthiest whey protein.
4. Know trustworthy brands. Unfortunately, most companies care more about their bank account than your health. Label lying is real and the vast majority of protein on the shelves are packed with fillers and false advertising. Sadly, just because it says it has 20 grams of protein on the label, doesn’t mean you are actually eating, absorbing and using 20 grams of protein. In order for you to get the most out of protein, the amino acid profile needs to include all 9 amino acids. It’s amazing how many protein powders out there do not have quality complete protein that your body can actually use.
The only way to really know if you can trust the label is to find a company you can trust. A company that puts your health first and has a no-compromise policy. Another way to trust your label is to find products that are certified by 3rd party companies hired to test the product. For instance, my protein is Informed Sports Certified, which guarantees the quality and accuracy of the product. This costs money, so most companies will not take extra measures for quality control.
5. Never settle. If you are trying to improve your health, why would you compromise when it comes to healthy ingredients? Too often people focus so much on protein that they ignore all the mysterious ingredients on the label. What value is it to gain muscle and lose your health. I learned this the hard way. Demand quality. Demand natural healthy ingredients. Get informed and make informed decisions. You are worth it.
Remember, protein isn’t just for bodybuilders. We lose muscle as we age and we must be proactive to give our body the nutrients it needs to fight muscle deterioration to remain strong, vibrant and youthful – plus it helps stave off hunger and makes dieting a lot easier!
Remember the 1980’s Wendy’s commercial? 81 year old Clara Peller inspects the burger from the fictitious fast food chain “Home of the Big Bun.” While the other ladies marveled over how big and fluffy the bun was, Clara clearly was not impressed and croaked the iconic words “where’s the beef?”
He goes on to compare us to fruit, as Scripture often refers to the fruits of the spirit; that we should bear fruit (noticeable proof) of the spirit of God in our lives. Just as an orange tree is of no benefit if it doesn’t actually bear oranges (or a hamburger isn’t a burger without the beef), we are not a benefit to others if we do not bear the fruits, or evidence, of Christ in our life.
The ingredients for the typical hamburger are typically a beef patty, lettuce, tomato, onions, pickles, mustard, mayonnaise, ketchup and a bun. God gives us an ingredient list for a spirit filled life and “the fruit of the Spirit is love, joy, peace, longsuffering, kindness, goodness, faithfulness, gentleness, self-control.” – Galatians 5:22-23 NKJV
Ingredients:
Add the pureed goodness back into the main pot and mix it in with the broth and remaining brussel sprouts. Add all the other ingredients and let it cook on low until all the flavors are evenly distributed. Stir everything really good, working to get the greek yogurt blended. (It normally takes a bit for the greek yogurt to blend evenly with everything).
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Now we bring the legs and glutes into the mix by adding The next exercise works the full body.
Here I am standing in the gap between where I really am and where I want to be. That is the reality. I can post my best photos and my best moments, but those are just highlights in between the average, mundane reality.
The fact is, my life is filled with multiple failures (like the scary self-cam moments) between my tiny successful proud moments that are few and far between.
Sadly, with social media, blog sites and the ability to create a perfect image online, we are constantly surrounded by opportunities to compare ourselves to everyone around us; people who appear fitter, happier, richer, freer, holier, stronger, better.
That is the reality behind my InstaLife and it’s the reality of everyone’s life, no matter how picture perfect it seems.
It is a difficult time we live in where everything is photoshopped and filtered. We even apply fun filters to our candid shots to improve the way we look or to make the scene more appealing. Filters are just part of our life now.
“Reframing your perspective when you’re looking at social media can also help your mental well being. It’s helpful to remember that the updates and the photos you see only tell one side of the story”, explains Dr. Craig Dike explains in his article 
Shortcuts
People are still always so shocked when I warn people not to relying on running for fat loss. So, I decided I’d share it again. This was my number one blog post of all time so I thought it was time to get it back out there so you can make the most of your workouts.
#1 You Can Get Skinny Fat.
Our metabolism is primarily based on our muscle mass. The more muscle you have, the more calories you burn at rest (Basal Metabolic Rate). For instance, most of our female clients burn between 1200-1300 calories at rest (Mine is BMR is 1500). I’m not muscle-bound by all means, but I do have more lean mass so I do burn more calories than I did without muscle. I am a runner, but I also do hit the weights HARD – and as you can see (that’s me on the right), my legs don’t look like a bodybuilder. Note: Resistance training is any exercise that uses resistance (weight) like weights, bands, kettlebells and power yoga or bootcamp (using your own body weight).
Name that butt. This celebrity is the beautiful Sharon Stone! However, she’s a victim of cellulite too. (NOTE: She is still beautiful and my husband still loves her!) The truth is, runners may not have MORE fat, but you could likely SEE more fat. Why? Because without the plump, tone muscle behind the fat, the pockets of fat have no support and 
are more noticeable.
Running is affordable, so some people replace the gym with running – thinking they will get the same results. Not so. It’s understandable why people would think they could keep in shape by running alone. Like I said, I LOVE running and value it, but too much of anything can be a bad thing.
I’ve always tried to eat healthy and take care of my body in the gym and the kitchen, but it wasn’t until recently I started being more aware of other ways I can be healthier. One of those things is limited chemicals in my house.
I found this great way to replace standard air freshener gels, etc by making your own healthier version using baking soda, which is a very effective as an odor absorber.
What is your relationship with fitness? Is it like marriage or an unstable love affair? Do you love it when it’s easy and convenient or are you committed to it no matter what?
Quiche:
