6 REASONS YOU SHOULD BE USING WHEY PROTEIN

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Whey protein isn’t just the fuel of big-bodied muscle heads. Don’t get us wrong, if you’re getting good quality workouts in and sticking to a diet full of lean protein, fiber- and vitamin-rich veggies and fruits, and good-quality carbs, and still not seeing the results you want, whey protein will help you gain greater results. But that’s not the only reason it should be a part of your daily routine. We narrowed down the top six health benefits tucked away in your tub of whey.

LOSE FAT AND PRESERVE MUSCLE

Have you reduced your caloric intake hoping to shed some flab? If so, you might be interested to learn that researchers in Minnesota conducted a 12-week study where subject’s daily caloric intake was reduced by 500 calories. They then gave some participants whey and the rest were given an isocaloric mix beverage. Those consuming whey lost a significantly greater amount of body fat (6.1% total) and better preserved their muscles. If you have an urge to snack on something, try a whey protein bar.
REDUCE HUNGER

Hungry? Whey could help you reduce hunger and avoid developing a bowling ball-shaped physique. Australian researchers had 28 obese men consume four different drinks. Those who consumed the beverage containing 50 grams of whey had significantly reduced levels of ghrelin (a hormone that tells your brain you’re hungry) up to four hours later. So instead of munching on unhealthy party snacks, drink a protein shake beforehand.

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Without a doubt, you can add muscle simply by eating right and lifting weights. But to truly maximize your growth potential, supplements are a requirement. Hence, we've compiled a rundown of the 11 best mass-gain supplements on which to spend your hard-earned cash. They're listed in order of priority, from the absolute most critical, can't-do-without supplements to the less crucial yet still highly effective ingredients for packing on size. The point is to help those on a tight budget decide which supplements to buy. If money is no object, then by all means knock yourself out and use them all as directed. Because after all, as far as we're concerned, you can never have too much muscle.

PRIORITY #1: WHEY PROTEIN POWDER
Why it made the list: Whey tops the list of mass-gain supplements because it's the most crucial for pushing protein synthesis. Whey is a milk protein that has a high level of branched-chain amino acids (BCAAs, No. 4 on our list). Bottom line: Whey takes the crown because it digests fast and gets to your muscles rapidly to start building muscle. Whey also contains peptides (small proteins) that increase blood flow to the muscles. This is why we always recommend consuming whey protein immediately after training.

How to maximize its effects: Take 20 grams of whey protein powder in the 30 minutes before working out, and take 40 grams within 60 minutes after training. Also consider taking 20-40 grams of whey immediately upon waking every morning to kick-start muscle growth. Your best bet is to choose a whey powder that contains whey protein hydrolysates (whey protein broken down into smaller fragments for faster digestion) or whey protein isolate.

PRIORITY #2: CASEIN PROTEIN POWDER
Why it made the list: The other milk protein, casein, squeaks in just under whey. Casein has always played second fiddle due to its very slow digestion rate, yet this makes it ideal as a pre-bedtime snack because it prevents catabolism while you sleep by emptying slowly and steadily. Casein also makes you feel less full, which makes it a great snack for those who want to pack on muscle mass. And new research finds that casein gives whey a run for its money - when it's taken postworkout, casein boosts muscle protein synthesis much like whey does. It's even suggested that a whey and casein protein shake taken after training increases muscle growth better than either protein taken alone.

How to maximize its effects: Choose a casein protein that contains micellar casein (the slowest-digesting casein you can buy) and take 20-40 grams right before going to bed. After workouts, add 10-20 grams of casein to your whey protein. Also, use 20-40 grams of casein in your protein shakes between meals.

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If you're like nearly half of all Americans, you take at least one supplement to boost your health. But are you spending your money on the right ones? For that matter, do you need to take vitamins at all? It can be hard to know.

With the help of top nutrition experts, we've combed through the research and pored over the products to create an information-packed, easy-to-use guide to what to take (and skip) to protect your health for years to come.

Q: I think I eat pretty well. Do I really need supplements?


[UPDATED] Adorable Sloth Gets Stuck Crossing Highw…
Possibly. Some experts, like Marion Nestle, PhD, MPH, a professor of nutrition at New York University and author of What to Eat: An Aisle-by- Aisle Guide to Savvy Food Choices and Good Eating, say that if you eat a wide variety of fruits and vegetables, whole grains, lean protein and low-fat dairy products, you can skip the supplements. (Ideally, it's better to get the vitamins, minerals and nutrients you need through real food, since all the nutrients in the food often work together to enhance absorption.)

However, other experts say that most of us overestimate how well we're really eating and that taking a multivitamin couldn't hurt. In fact, according to a recent USDA report, most Americans are consuming too few fruits and vegetables, high-fiber whole grains, seafood, and low-fat milk and dairy products—all of which are crucial to ensuring that we're getting essential vitamins, minerals and nutrients. "Supplements can provide a base, an insurance of sorts, in case you don't get certain nutrients that day," says David Heber, MD, director of the UCLA Center for Human Nutrition and author of What Color Is Your Diet?

Many doctors give multivitamins in particular a thumbs-up, for the variety of essential vitamins, minerals and other nutrients they provide. (See "Multi Musts" at the bottom of the page.) Photo: Thinkstock

Q: Are there supplements that every woman should take?


In addition to a multi, many healthcare practitioners now recommend omega-3s, extra calcium and vitamin D, because it's tough to squeeze the right amounts of these into your diet every day. They're all linked to strong health benefits, ranging from lower risk of cancer and heart disease to better mood. Of course, check with your doctor before starting a supplement regimen.


OMEGA-3s should be sourced from either fish oil or algae (check the label); experts recommend 1,000 mg daily. The key fatty acids in omega- 3s are DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid). DHA is the more potent, but older formulas will often have more EPA. You just want to be sure to pick a supplement with a combination of the two—which will be indicated on the label. Some companies will also add a little bit of vitamin E (it's often on the label as tocopherol), since it can help prevent omega-3s from becoming rancid.

Calcium is crucial for strong bones— especially for women, who are five times more likely than men to develop bone-weakening osteoporosis. According to the USDA, pre-menopausal women under 50 need about 1,000 mg a day; those over 50 or who've gone through menopause need 1,200

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Why Do We Need Vitamins?

While many dietary recommendations are beneficial to both men and women, women’s bodies have different needs when it comes to vitamins.

Vitamins are essential for your overall health. Getting them in the daily recommended intake (DRI) amounts can be easy if you maintain a healthy, balanced diet. Most women can get all the essential vitamins they need by making smart food choices. However, some women may need vitamin supplements.

According to the Centers for Disease Control and Prevention (CDC), vitamins are essential for normal cell function, growth, and development. As we cannot produce all of the nutrients we need, we must get many of them from food.

What Are the Most Essential Vitamins?

The Institute of Medicine has identified 15 vitamins that are imperative to proper body functioning.  They include:

vitamin A
vitamin B1 (thiamin)
vitamin B2 (riboflavin)
vitamin B3 (niacin)
vitamin B6
vitamin B12
vitamin C
vitamin D
vitamin E
vitamin K
biotin
pantothenic acid
folate
choline
Many vitamins perform similar functions. For example, both vitamins A and C promote healthy teeth and soft tissues. Many of the “B” vitamins help your metabolism function properly and help with red blood cell production.

Some body functions require specific vitamins. For example, vitamin D is essential to help the body to absorb and maintain the proper levels of calcium. However, it is difficult to get from your food. Luckily, it is produced by the skin after exposure to sunlight. Just going outside during the day twice a week for 10-15 minutes will do the trick. Be sure that this time is without sunscreen, since sunscreen blocks the production of vitamin D.

Another body process you need a specific vitamin for is  blood coagulation, which requires vitamin K. Thankfully, deficiency in vitamin K is very rare. That’s because the bacteria in the intestines produce about 75% of the Vitamin K your body needs.  All you need to do to get the rest of the vitamin K you need, along with the other essential vitamins, is eat a variety of healthy foods.

Where Can I Get Vitamins?

Below are suggestions of foods you can eat for each vitamin:

vitamin A: cantaloupe, apricots, egg yolk
vitamin B1 (thiamine): lean meats, nuts and seeds, whole grains
vitamin B2 (riboflavin): milk and other dairy products, green leafy vegetables
vitamin B3 (niacin): legumes, fish, poultry
vitamin B6: avocado, banana, nuts
vitamin B12: shellfish, eggs, milk
vitamin C: citrus fruits, strawberries, Brussels sprouts
vitamin D: fatty fish such as salmon, fortified milk and dairy products
vitamin E: mango, asparagus, vegetable oils
vitamin K: cauliflower, kale, beef
biotin: pork, nuts, chocolate
pantothenic acid: broccoli, sweet and white potatoes, mushrooms
folate: beets, lentils, peanut butter
choline: eggs, meats, fish
Part 4 of 5: Supplements
Do I Need Supplements?
Unless instructed by a doctor, most people do not need additional vitamin intake. However, there are a few exceptions.

Pregnant Women

Pregnant and breastfeeding women need more vitamin B6 and B12, as well as folic acid, to prevent vitamin deficiencies that could harm a developing fetus. Folic acid can help reduce the risk of a number of birth defects, such as spina bifida, and can also prevent low birth weight.

If you are trying to get pregnant, you should begin to take extra folic acid.

Dietary Restrictions

Strict vegetarians may need additional vitamin B12, or need to make sure they eat enough food fortified with it.

If you follow a vegan diet and don’t consume dairy, eggs, fish, or meat, you may be at risk for vitamin A deficiency. Eating plenty of dark colored fruits and vegetables can help prevent a vitamin A deficiency. It’s important to make sure you get enough zinc as well.

Aging

Older women and people who avoid sunlight may need to take a vitamin D supplement. It is important to note that vitamin D can be harmful in large amounts, so be sure not to exceed the recommended daily amount unless instructed by a doctor.

Older adults may also be deficient in B vitamins, which play an important role in digestion and metabolism function.


Food Sources Should Come First

Although the use of multivitamins is still quite popular, recent research has proven that they do not necessarily prevent certain chronic illnesses. They also won’t reduce your risk for other health issues. According to the American Society for Nutrition, multivitamin supplements are largely unregulated. The claims being made by the multivitamin companies exaggerate the actual data on their effectiveness.

Getting all of the essential vitamins your body needs will help you look and feel your best. Getting the recommended daily amounts of each vitamin is not only easy, it’s tasty too.

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Whether you're searching for nutrition on the go, a wholesome snack or a meal replacement option, you've come to the right place.

• Our wide variety of nutrition bar options offers something delicious to fit into virtual any lifestyle.
• Choose from Gluten-Free, High Fiber, High Protein, All Fruit, 100 Calorie and so much more.
• Tempt your taste buds with popular favorites like chocolate and vanilla or sample something sweet and salty.
• Explore exotic choices like coconut, chia and mango, or enjoy savory selections. There is something to suit every taste.

Nutrition and energy bars are one of the most handy and portable snacks. They can fit in 

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1. Be able to count and pronounce the ingredients.

Take a page out of Michael Pollan's book, "In Defense of Food," and "Avoid food products containing ingredients that are A) unfamiliar B) unpronounceable C) more than five in number or that include D) high-fructose corn syrup." My only exception to his rule is that if you are unfamiliar with healthy ingredients like chia or maca, don't necessarily discount them. Do your research and find out if an ingredient is health-promoting or health-depleting.

2. Choose the protein source carefully. Avoid soy protein isolate.

Avoid bars that contain soy protein isolate, which will be many. Soybeans are not the problem (although 90% of the soy grown in the U.S. is genetically-modified), but when you artificially extract soy protein isolate in a highly processed form, its properties are no longer health-promoting. Instead, soy protein isolate can act as a hormone disruptor in the body.

There are also many nutrition bars on the market that contain whey protein isolate. For vegans and other people who avoid dairy, this would be another ingredient to avoid. For those that are fine with consuming dairy, whey protein can be a good way to boost your protein intake for the day. However, as with all dairy products, always choose the best quality you can and try to avoid dairy coming from cows treated with human growth hormones and tainted with antibiotics.

Last, but definitely not least, there are some great plant-based protein bars out there. Some of these contain ingredients like sprouted rice or hemp protein and others just use nuts and seeds to add healthy fat and a bit of protein to round out the sweetness of a bar, make it hearty and bring down the glycemic load of the bar as well.

3. Look for natural sweeteners, and avoid any bars that contain high fructose corn syrup.

My personal recommendation is to never buy anything with high fructose corn syrup, period. High fructose corn syrup on a product's ingredients list is the first sign that you have a low quality food. Other processed sugars such as fructose, sucrose, dextrose, and corn syrup are also unnecessary and just add empty calories to an otherwise healthy snack. Raisins, dates, apricots, figs, cranberries and other dried fruits are really all an energy bar needs to sweeten it up. Occasionally, honey, agave nectar, or brown rice syrup are used as more natural sweeteners, if no fruit is added. Be sure these ingredients appear toward the end of the ingredient list and not in the beginning. Ingredients on a product label are listed in order of quantity, so if the sweetener is the first ingredient, that means that the bar is mostly made of that item. Lastly, stevia, considered a natural sweetener, is used in some bars and can also be used in moderation.

4. Avoid processed oils such as corn, soy, and canola.

Corn, soy, canola and any kind of hydrogenated oils have no place in a healthy nutrition bar, although they are found in the ingredients of many granola bars. Once highly processed, these oils become pro-inflammatory agents in our body and add to increasing your risk of heart disease. Healthy fats will come from natural ingredients such as: coconut, peanuts, almonds, walnuts, chia seeds, pumpkin seeds, and hemp seeds.

5. Find some brands and flavors that you love.

Now that you've identified how to spot a healthy bar, the final essential step is making sure you find a flavor and brand that tastes good to you — and not like a cardboard box. If the bars aren't sold separately, it can be tough to choose a bar off the shelf that will please your palate. I try to buy a sampler box that includes many flavors in one, if possible. If not, split a couple of boxes with a friend or your officemates until you find the perfect fit.

Readers - Do you eat or avoid nutrition bars? If you eat them, what's your favorite kind? Do you pay attention to the list of ingredients in your nutrition bars? Will you be putting these tips to use next time you are looking to buy one? Leave a comment below and let us know.

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Whey Isolate is superior nourishment designed for those who want only the best in a nutritional drink. It provides all of the benefits Whey is known for and more by carefully removing more of the fat and lactose that you don’t need while increasing the percentage of aminos as compared to regular whey concentrate. For an extra treat, blend with fruit or your favorite non-fat frozen yogur

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6 Ways to Banish Oily Skin Forever

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I have a combination skin type with the lower half of my acne prone face leaning much more towards the dry side, and my forehead leaning toward oily – however, I’ve luckily never had to deal with a complete oil slick up there.

But, sadly, I know some of you are battling some serious grease, and you want to know what to do about it.

So what’s the secrets?

1) STOP WASHING IT SO MUCH!

I know this seems counter intuitive to everything you’ve ever been told about oil and acne prone skin, but washing too much and with harsh, drying products is probably making the situation much worse.

Why?

Because sebum (your skin’s oil) is not inherently a bad thing. It’s there to lubricate your skin and protect it. When you constantly strip it of its oils, it learns that it must over produce it and it ends up producing so much that you kind of look like you smeared bacon grease on your face. Fun!

So as crazy as it sounds, you really need to cut down on the washing and switch to super gentle, natural products. Absolutely do not wash your face more than twice a day. Personally, I’d recommend  washing only once a day, or you can even quit washing altogether if you’re brave.

For natural, non chemical, non drying products to use, I recommend manuka honey or just plain raw honey, or any of these natural options.

At first, your skin will definitely be really oily and you may be crying to wash it, but DON’T DO IT! Soon your skin will learn that you won’t be stripping it bare assed naked against its will all the time, and will begin to naturally stop producing so much oil.

PS – This trick also works for your hair.

2) Only Wash with Luke Warm Water

Hot water is super drying, and also irritating to acne prone skin. Using it will encourage over production of oil. So only wash your face with tepid water, and try to turn the heat down a notch in the shower if you can.

3) Improve Your Diet and Lifestyle

If you have already cut back on all the washing and products and hot water, but still find yourself a bit oily, then you will have to dig further to resolve the problem. This is because oil production is triggered internally by hormonal reactions that are influenced by your diet and lifestyle.

Improving your diet means cutting back on processed foods, eating more fruits and vegetables, and a few other tweaks depending on your situation. You may also want to try cutting dairy out of your diet for a while, as for many people, the hormones in milk products can have a big influence on acne and oil production.

Other lifestyle factors to improve include getting more exercise, lowering your stress levels, getting more sunshine, and sleeping better.

If you want more help with all this stuff (because it sounds oh-so-simple in a little paragraph like this, but obviously takes much more to really put into action), check out my ebook Ultimate Secrets to Acne Freedom.

4) If You Use Moisturizer, Cut Back or Stop

If your skin is already full of moisture, why bother putting more on there?

5) Instead of Conventional Moisturizer, Try Using Oil Instead

Yes, yes, I know. Much like the tip about “stop washing so much”, it may seem completely counter intuitive to want to put MORE oil on your already oily skin.

But despite what it sounds like, it’s not like dumping gasoline on a campfire.

Oil can do two things for your skin:

Trick your skin into thinking that it’s already produced enough oil, therefore, getting it to stop overproducing it, and
It can mix with the hardened sebum in your pores and dissolve it, allowing plugs (whiteheads and blackheads) to disappear for good.
Think about it – oil and water don’t mix, so how do you expect it to get into your pores and unclog them? Oil can do that. Like dissolves like.

My personal recommendation for an oil to use is jojoba oil. It’s especially suited for oily skin, and has a great track record for helping with acne. However, there are tons of other oils you can use, and so I suggest you read this article here for more ideas.

6) Try Using Milk of Magnesium

This quirky little trick is inexpensive and easy to use, and you can find milk of magnesium at any run-of-the-mill pharmacy or drug store. Just shake the bottle, apply a layer to clean, wet skin, and rinse it off 5 to 10 minutes later.

Apparently it works like a dream for oily skin without making it a flakey, gross mess on top of the oil. This is all according to this lady, anyway, which is where I got the idea (and also where I stole the picture at the top! Thanks!)

Get This Info In Video Format:

I made a video of all this for the youtube crowd, so if you prefer to watch rather than read, you can do that below. Note that it’s pretty much the exact same info as above, so don’t bother if you’ve already read it!

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Chewable Cod Liver Oil with Vitamins A, C, & D are for children and adults. Comes in a delicious orange flavor. Supports a healthy immune system, brain, heart, joints, and skin.**

Manufactured by Mason Naturals.  No Added: Starch, Sodium, Yeast, Soy, Corn, Wheat, Dairy, Egg, Fragrance and preservatives. ALLERGEN CERTIFICATION:This product contains fish.

Puritan's Pride Free Shipping Plus 10% OFF: 26 Products in Irwin Naturals Feature

Find Puritan's Pride Free Shipping Plus 10% OFF  for Healthy Living products with many kinds of vitamins, herbs, supplements, & other healthy products. Get Puritan’s Pride free shipping coupons plus 10% off to save more.

This product has been specifically designed for those who eat pasta, bread and other carbohydrate-rich foods. The triple-approach formula works to:

• Neutralize Starch Enzymes: White Kidney bean is an all-natural, non-stimulant ingredient that neutralizes the negative effects of carbohydrates by inhibiting some of the amylase, the enzyme responsible for digesting starch.**  This powerful plant extract works to decrease the number of starch-carbohydrate calories digested by the body.**

• Enhance Digestion: Lipase and Protease are necessary enzymes responsible for breaking down fats and proteins. These enzymes are included in this formula to optimize the digestion of foods.

• Support Metabolism: Chromium Picolinate plus a concentrated extract of Cinnamon help to promote healthy metabolism of carbohydrates, fats and proteins in the body.**

Manufactured by Irwin Naturals