Category Food

Fight Aging With Whey Protein

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Original post can be found at:

http://www.sportsnutritionsupplementguide.com/health-wellness/anti-aging/item/1519-why-whey-protein-is-the-key-to-anti-aging#.VZ2WSvlViko

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Adequate protein intake is vital to anyone seeking to preserve muscle mass, especially since the aging process threatens the loss of all that hard-earned muscle through a process called sarcopenia. Sarcopenia causes a loss of muscle mass and strength in all individuals as they age, even in die-hard gym addicts.

The aging process hits us with a double whammy because 1) our dietary protein needs increase over time, and 2) our ability to synthesize new proteins plummets as a consequence of diminished levels of testosterone, human growth hormone, and insulin-like growth factor-1. In other words, it becomes tougher and tougher to meet the aging body’s protein needs, and the result is a loss of muscle.

One of the biggest challenges in meeting the protein demands of the body as we age is the physical challenge of consuming adequate protein. Protein powders are an excellent means of meeting protein requirements in a low bulk form since they are dissolved in liquid. Whey protein in particular is an excellent protein source for anyone over the age of 30, provided they have no issues with allergy or intolerance to whey.

Whey protein is rich in branched chain amino acids, especially leucine, which is considered the most important branched chain amino acid for protein synthesis, especially in older people. Branched chain amino acids are also responsible for proper dermal collagen protein synthesis, so they play a huge role in the condition of the skin, maintaining its suppleness and tone.

Another age-related benefit of supplementing one’s diet with whey protein is the presence of lactoferrin, which fortifies bone and prevents osteoporotic fractures by activating osteoblasts. Whey protein also contains high levels of cysteine, an amino acid which boosts glutathione production. Glutathione, an antioxidant with powerful anti-aging effects, steadily declines naturally as we age, and since its production relies on the presence of cysteine, the introduction of whey protein into a meal plan can guard against age related diseases.

Whey protein has profound effects on glucose metabolism as well. It reduces serum glucose levels in healthy individuals while impairing glucose tolerance in diabetic and obese individuals. When consumed consistently as part of a sensible high protein meal plan, the result is a reduction in body weight and an increase in fat oxidation. This is due to the release of leptin, cholecystokinin, and glucagon like-peptide 1, all of which create a feeling of satiety.

In summary, the benefits of whey protein are numerous and significant, especially for older individuals. If you have yet to incorporate whey protein into your meal plan and you have been lamenting the ravages of Father Time, do yourself a favor and add whey protein to your daily regimen.

References: Sousa G et al. Dietary whey protein lessens several risk factors for metabolic diseases: a review. Lipids Health Disc. 2012;11:67

Stuck In Mud Types

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Have you ever met someone who always comes up with a reason why he or she can’t do something that would be beneficial to his or her well-being?

I honestly can’t help people like this, because they aren’t where they need to be in order to embrace true change. They shoot me down every single time I make a suggestion, and it my quarter decade of experience as an exercise scientist and coach, my 13 years of experience as a physician, and my nutrition certification don’t matter at all to them. It takes every bit of self-restraint I can muster to refrain from berating them for their idiotic reasoning. Their thought patterns are so circuitous and toxic that sitting through a consultation with them (FYI they will usually demand more time than what is allotted for the visit) makes me want to get up and walk out the door.

These are the same people who will blame others who genuinely try to guide and help them in their wellness and fitness efforts when they fail to do their part in following sound advice. I can spot them from a mile away, and when they come to me, I absolutely cringe.

If you are one of these types, I have a suggestion for you. If you’re so miserable with where you are at health-wise or fitness-wise, and your methods haven’t worked, then CHANGE IT UP. Allow others to guide you without you attacking them and naysaying them. Try the foods you insist you can’t stand.

I have had clients tell me that they refuse to eat anything except a small handful of foods. Here are a few examples of food items which former clients insisted on eating daily (note that they refused to eat anything other than the food items listed):


1. Kale, hard-boiled eggs, wheat toast

2. Bagels, eggs, cheddar cheese, guacamole

3. Tortillas, hummus, Yoplait yogurt

4. Cottage cheese, dark chocolate, oranges

All four people who reported these diets were upset that they weren’t meeting their fitness goals. However, when I suggested to them that they needed to increase the variety of foods consumed to ensure proper nutrition, they shuddered, stating that they didn’t like ANYTHING else. Talk about stubborn…and foolish!

How To Get Luxurious Hair

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FROM THE INSIDE:

Do you have dry, brittle hair? Chances are, your diet is low in biotin, which leads to brittle hair as well as brittle nails. I have taken biotin supplements for the past twenty years, and strongly recommend this supplement for optimal hair health. Take 5,000 mcg daily. If you prefer to obtain biotin naturally from food, then incorporate eggs and nuts into your meal regimen each day.

If your hair complaint centers more around thin, dull, lifeless hair, or slow growing hair, I strongly advise increasing your protein consumption. As long as you don’t suffer from kidney disease, you should be able to safely boost your protein intake daily.

On a personal note, I had a dramatic experience with increased protein consumption and hair growth rates when I began competing in bodybuilding back in 2009. My hair has always grown rapidly, about 1/2 inch per month (average for most people is 1/4 to 1/2 inch per month). Then when I began competing, I more than doubled my protein intake, consuming 120 to 160 grams of protein daily. By coincidence, I had shaved the nape of my neck to thin out my very thick mane of hair at the same time. In eleven months, the shaved portion grew TEN INCHES. Talk about a boost in hair growth!

FROM THE OUTSIDE:

Stop washing your hair daily. When you wash your hair frequently, you strip your scalp of the natural oils which nourish and soften your hair. Trust me, your hair doesn’t get that dirty from sweat, dirt and pollutants in one day. I also strongly recommend the use of conditioner every time you shampoo. A good conditioner will nourish the hair and seal the cuticle to prevent damage from heat styling tools. Apply conditioner to your ends first, then work it up until you are almost at the scalp.

Rinse your hair with cold water after shampooing and conditioning it. Cold water smoothes the outer cuticle, sealing in moisture.

Are you desperately trying to grow your hair out, and just can’t seem to get past a certain length? Do you avoid getting trims in an effort to reach your hair growth goal sooner? The solution is to trim your hair. Why? Because regular trims rid your hair of the split ends which always have an insidious way of creeping up your strands and causing breakage.

If you really want to boost your hair health, consider applying a hair mask or oil every week. You can use a prepared hair treatment, or turn to coconut oil, avocado oil, olive oil, or mayonnaise to treat thirsty hair. I recommend applying your substance of choice on damp hair, leaving in for 15 minutes (you can wrap your hair in a special microfiber hair towel or use a plastic bag or hair cap). Wash hair thoroughly and condition.

Summer is approaching, which means that ponytail and man bun season will be in full effect. If you tend to use thin, elastic hair bands for your updos, consider switching to a soft, fabric headband which can easily do double duty as a ponytail or man bun wrap.

Family Size Hot Logic Video Review

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Disclosure: I am a brand ambassador for Hot Logic, but I am not paid to put video reviews together. This is my unbiased review of the new Family Size Hot Logic. I truly do use the Hot Logic products and honestly think they are amazing.

9×13 Family Size Hot Logic

Use my discount code STACEYNAITO at checkout for 20% off your order!

What’s The Difference Between Cocoa and Cacao?

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Some of you might believe that cocoa and cacao are the same thing, but that’s definitely not the case. Here’s the deal: if your chocolate bar is made with cacao, you’re about to dive into a true antioxidant-rich superfood. However, if it’s made with cocoa, you’re not getting nearly the amount of health benefits you would with the cacao-derived treat.

The big difference lies in the processing of the cacao bean. If the bean is high-heat roasted, then you have cocoa, NOT cacao. Cacao is never roasted, but kept in its raw state, then cold-pressed to extract its healthy goodness and preserve its nutrients. In addition, the intense dark brown color of cacao is quite distinctive from its much lighter cousin, cocoa.

Another reason why cocoa-based products get a poor nutritional score is because the big chocolate manufacturers throw in substances like soy lecithin, high fructose corn syrup, and vegetable oil. Candy bars are notorious for this, and as a result they should be avoided like the plague. Your best bet is dark chocolate, because it has a high cacao content. The higher the cacao percentage, the healthier it is. Make sure you look for CACAO and not cocoa on the wrapper!

Flossing

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No, I’m not talking about the urban meaning, i.e., showing off. I’m talking about flossing your pearly whites.

I’m willing to bet that many of you neglect to perform this important task on a regular basis. I am not lying when I tell you that I floss NIGHTLY, and have been doing so for the last two years. Yes, that’s right, not for the last several decades like you might have thought. I got lazy, as many people do, and my gum health suffered as a result. So when my dentist implored me to floss regularly during one visit in June of 2015, I actually heeded his advice and forced myself to re-learn the habit which my mother had gotten me into when I was a child, one which I would follow somewhat erratically as an adult.

Now, before you go thinking that I never flossed, let me just set the record straight by saying that though I wasn’t good about doing it every single day, I still flossed. I would typically be diligent about flossing daily about a week before each dental visit, and for about a month after those visits, but then I’d slack off, perhaps flossing once or twice a week when I remembered to do so. So it wasn’t a surprise that my gums would bleed every time I had my teeth professionally cleaned, and that my dentist would berate me.

Now I will not allow myself to go to sleep before flossing. I won’t even allow myself to brush my teeth at night before grabbing a pre-threaded flosser and going to town on those dental crevices. According to the American Dental Association, we all should clean between our teeth once a day. Why? Because interdental cleaning removes plaque, which is the main causative agent for formation of cavities and development of gum disease.

I personally can’t stand the idea of winding floss around my fingers. The thought of food-laden floss wrapped around my digits makes me squirm. In addition, I contend with forearm tendinitis, carpal tunnel syndrome, and arthritis in my dominant (left) hand, and as a result find it very challenging to wield a rope of dental floss. My solution is to purchase the pre-threaded flossers which are available. They’re easy to use and just as effective, provided you use them correctly. When flossing between teeth, gently arc around the column of the tooth to remove any plaque which has built up there.

Happy flossing! Your teeth and gums will thank you for it.

A Nice Featured Spot On The Drinkclick Website!

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https://drinkclick.com/blogs/click-coffee-protein-blog/click-active-product-review-by-dr-stacey-naito

The wonderful people at DrinkClick.com have decided to feature a YouTube review of Click Active Coffee & Protein All-In-One Drink Mix on their website! Please check it out!

I also STRONGLY encourage you to try this amazing product. It is the perfect product for the athlete who is committed to packing in protein during the day, who also has a fondness for coffee. Click Active is absolutely delicious!