How to Shop for Supplements

Picking your Powders Part 2 ~ Selecting Supplements

 

Rebuilding and retaining your health can become a confusing path after you 
step out of your kitchen into the grocery or health food store.
The market is flooded with "good-for-you" products.

Where to start? What to buy? How to know?

Todays article is the second in a series on learning to pick your powders.

The right powdered drink or shake is a fabulous addition to any lifestyle;

easy, fast, and nutritionally dense.

Once you understand the differences inside the packages and what to look

for, you will have an added edge to your diet.
Last time we digested the contents in the "protein drink", and why you
should or should not be using protein powders.

Now, we look at the bonuses that come with downing a nutritional
supplement drink.

Do We Even Need a Nutritional Supplement?

One definition of suppliment is "a nutrient or phytochemical supplied in
addition to that which is obtained in the diet."
The unfortunate truth is a "balanced diet" will not provide all you need
for a happy healthy you, any longer.

The combination of soil depletion, genetically modified produce, hormones,

antibiotics, pesticides and other chemicals has reduced our food to a
shadow of itself only a generation ago.
According to a Rutgers University study, it now takes 19 ears of corn to
equal the nutritional value of just one ear of corn grown in 1940; 80 cups
of today's supermarket spinach to give you the same iron you'd get from a

cup of spinach grown 50 years ago.

There is less than half the protein in today's wheat as in the wheat our
grandparents ate.

Do we need a supplement? Absolutely.

You body is working harder to ward of more contaminants and disease now
than ever. It needs all it can to run as it should.

Pill Popping

So why should we drink our nutritional supplements instead of popping a
once-a-day pill?

In nature, nutrients do not exist alone, they are found bound with other
nutrients and vital molecules. Many work together, and need each other.

When using a supplement, the closer the supplement is to its natural

form, the better off you will be.
Nature knows exactly how to package things up precisely.


Most pill supplements are now made from synthetics.
At their best, they are only 50% as effective as vitamins in their natural
forms.
At their worst, they actually may carry harmful side effects.

It is possible to find higher quality vitamin/mineral supplements that use
vitamins derived from natural sources and not synthetics.

However they still will not be complete. Science will never perfectly

replicate the beautiful rhytm and relationship that nutrients in their

natural enviroment have.
Your body absorbs liquid vitamins better than its pill counterparts.
Actually, approximately 98 percent of the vitamins and minerals presented
to itself in a liquid form will be absorbed, while only 3 to 20 percent of
the vitamins in a pill is properly absorbed.

Moreover, liquid vitamins bypass digestive processing and go directly
into the bloodstream within minutes.

All the more reason to be drinking your nutrients.
So, what is the best nutrient drink to be stirring up?

Chug a Mug of Green

When you go shopping, look for "green" drinks or "superfood" drinks.
They are easily found in any health food store.

These will be different from the protein powders, although many supplement
drinks will have protein included.

Nearly every major health organization recommends eating five to nine
servings of fruits and vegetables per day to protect your health. But
statistically, less than 9% of North American adults do.

Green drinks are concentrated whole food formulas, which use dehydrated or

"flash dried" fruits and vegetables as their main ingredients.

The plants used have detoxifying and cleansing properties, and are optimum
sources vitamins, minerals, trace minerals, essential fatty acids,
chlorophyll, fibre, enzymes, antioxidants and other important nutrients.

You will drink a variety much larger than any you would ever put on your
plate, with one scoop of a greens drink,on average, equivalent to five
servings of veggies.


By letting "green" supplement drinks become part of your daily diet, you
consume your veggie benefits and get all those nutrients in a form that is
easy and quick for your body to use.


If this is your first experience drinking vegetables, start slow.
Although, there is a large selection of flavors available, these drinks
have a unique taste all to themselves, and may take some time and courage
to get use to.

Believe it or not, you can learn to love them and how they make you feel.
I have and I can notice a difference in my day, if I skip my daily drink.

Green drinks feel just like life in a glass.

The do's and don'ts for green supplement shopping are the same as for the
protein powders.

Make sure you choose the label that claim "organic only" and "no GMO"
produce.

Also avoid the ingredient list that includes artificial sweeteners,
including Splenda, and fillers such as, non-stabilized rice bran and
lecithin.

How to Shop for Protein Powders

Picking your Powders~ Part I
The Power of Protein

Quick powdered drinks are becoming a more familiar sight on the grocery shelves.

They are formulated powders that you mix with a glass of water or juice
or whatever you fancy, their variety seems endless and the claims they make vary just as much.

These liquid concoctions are being consumed for mental pick-me-ups during a mid afternoon slump or a speedy meal-in-a-glass on the run.

They are drunk to lose weight and drunk to gain weight.

They are manufactured by everyone from health food gurus, to the breakfast cereal companies to the department stores.

But as you look at the punch behind the product, you find they are all a little different.

Here are a few quick tips when shopping for your perfect powder.

Powders , Powders EVERYWHERE!

Which Powder is What?

Firstly, know what you are after.

Generally, there are 3 typical powders for you to sort out while you shop;
the protein powder, the weight loss/ meal replacement drink and the nutritional supplement.

Each will be formulated with a singular purpose with each having different results on your beautiful bod.

Over the next few articles, you will get a crash course on these handy beverages starting, today, with the protein powder.

OK, So What's The Protein All About?

Proteins are made up of amino acids, which are often referred to as the building blocks of life.

They build muscles, blood, skin, hair, nails, and are necessary for many internal functions and important in body repair.

A human body does need protein daily, as it does not store excess protein.

Obviously, as proteins have been the key to bulking up muscle, protein powders have been a staple for weight lifters and athletes.

But protein powders are also a favorite among vegetarians.

As well, they are being taken as a successful weight loss protocol and healing elixir.

Protein powders have also found a market as a brain-fog buster for working folk and students, alike.

What In The World Is In This Stuff?

A big key in picking your protein powders is an understanding of the different sources of proteins, and knowing which ingredients you want for yourself and your body, and making an aware decision.

There are excellent sources of both animal and vegetarian proteins
available.
All can be very potent for what you need and able to do what you wish.

Vegetarian sources that are high in easy to absorb protein are pea protein, brown rice protein, alfalfa, macca root and cranberry protein.

My personal favorites have become hemp and chia seed.
Hemp and chia seeds have the most complete edible and usable protein in
the vegetable kingdom.
Hemp protein contains all known amino acids, including the essential ones
adult bodies cannot produce.
They also have the added benefit of natural essential oils.

All vegetarian sources of protein bring with them additional nutrients found in the plant and a component of fiber.

Soy, which held the consumer market as a vegetarian super protein, has fallen from its perceived healthy glory.

Unfortunately, almost 90% of soy produced is genetically altered and chemically treated and soy has now been shown to cause havoc with your hormones.

In light of other clean and powerful natural proteins rising to the forefront, soy can easily be avoided.

Carnivores Drink Protein Powders Too!

Animal sources of protein have dominated the powders as long as there has been protein powders to blend.

Dairy sources include whey protein and casein proteins, both recognized for their high amino acid level.
Other sources you may find on your powder’s label could be egg and collagen.

Your protein powder label will often find many of these sources blended together to compliment each other.
That way you benefit from full spectrum of proteins, absorbing at varying rates into your cells and tissues.

Read The "Secret Ingredient" List

Now this is what you want to be on the look out for when shopping for your protein powders.

A drink is only as good as the sum of its ingredients and the source of your ingredients will always be as important as the ingredients themselves.

Many protein powder contains an array of questionable ingredients such as aspartame, Splenda, saccharin, fructose and artificial colors

Also avoid products with refined carbohydrates such as sugar, dextrose, fructose, sucrose, corn products or brown rice syrup.

Stay clear of labels with vegetable oils.

Secondly make sure that the powder that you select is mostly protein.

The cheaper powders have a lot of carbohydrates and fillers, and if you are shopping for protein, then its protein you want to get.

For a quick comparison, the favorite powders in my cupboard range from
15-20 grams per serving.

With both animal and vegetable sources make certain your label says organic and non-GMO products, other wise you may be absorbing hidden health stealing chemicals and doing more harm than good.

Protein Powders are Cool. But Do I Need Them?

For anyone considering that protein powders may be your next new thing, take the time to consider your needs and lifestyle.

Ingesting more protein than your body needs is not a small matter.

The average American already consumes about fifty percent more protein than the recommended daily amount.

Too much protein can strain your body’s digestion, age you prematurely and can cause significant harm in the long run.

And for anyone considering protein as a weight loss regime, also remember that the excess protein your body does not use is not stored as protein.

The maximum muscle mass a body can typically build in one week is about one pound; any extra protein is converted to fat.

Yes, athletes and those with a regular strenuous lifestyle require more protein than many of us; the body’s need for protein is proportional to the increased calories burned with exercise.

Along with physical activity, the amount of protein required, does vary on many factors, including body weight, age, health, with growing children and pregnant women requiring more.

As a general guideline, the recommended dietary allowance for protein for adults is 0.8 grams per kilogram of body weight per day.

13 Serious Super Foods

The Oxford Pocket Dictionary of Current English

su·per·food / • n. (not in technical use) a natural food regarded as especially beneficial because of its nutrient profile or its health-protecting qualities:


1. Salba~ (chai seed)

Salba® is the richest whole food source of Omega 3 fatty acids and fibre found in nature. Every serving (12 grams or approximately 2 flat tablespoons) of Salba® provides over 2,400 mg of Omega 3s, over 4,500 mg of dietary fibre, with less than 0.5 net carbohydrates per serving. Gram for gram, Salba® provides six times more calcium than whole milk, three times more iron than spinach, and fifteen times more magnesium than broccoli. Salba® is all-natural, has no trans-fats, is gluten free, has almost no carbohydrates, and is certified Non-GMO (Genetically Modified Organism).


2. Hemp~

Many health care professionals now recommend the use of Hemp Hearts. They attribute their success with Hemp Hearts to a superior balance of proteins, essential fats, vitamins, and enzymes; and a relative absence of sugar, carbohydrates and saturated fats.
Contains more required amino acids (proteins) than milk, meat or eggs.
Is a complete protein rich source, much more balanced and digestible than Soy products.
Contains about 47% oil, 78% of which is omega 3 and 6 , the essential fats.
Has all the essential or omega fats required for human health.
Contains several times more omega 3 essential fat than any fish.
Provides more energy than energy bars, without their sugar and with much less saturated fat.
They are suitable for those unable to eat gluten, sugar, nuts, and meat.
Excellent for those troubled with constipation.
Perfect for those avoiding carbohydrates.
A 42 g serving (4 tbsp) contains 240 calorie energy from 15 g protein,15 g polyunsaturated fats (11.4 g omega 6 and 3.6 g omega 3), 2.7 g mono-unsaturated fats, 2.1 g saturated fats, 2.5 g fiber, 4.5 g carbohydrates, 2 mg iron, 31 mg calcium, 3.8 mg sodium, 3.8 mg vitamin E, 956 IU vitamin D, .42 mg vitamin C, .05 mg B6, .58 mg vitamin B1, 1.6 IU vitamin A.

3. Quinoa~

Called a supergrain, quinoa is highly nutritious and can supply us with all of the body's requirements: carbohydrates, fats, protein, vitamins, minerals, and fiber.

Quinoa is gluten free and considered an ideal food for those prone to food allergies. Common allergens include grains from the grass family such as corn and wheat.

Quinoa, a leafy grain, is not in the grass family, making it beneficial for people who cannot tolerate common grains like wheat, corn, rye, barley, and oats.

Nutritional data on quinoa can vary from one variety to another, from one method of saponin removal to another, and from variations in growing conditions.

Therefore, the data offers a wide spread in its figures.

For instance, its protein content can range from 7.5% to 22.1%.

Compared to common wheat at 14%, rye at 12%, and brown rice at 7.5%, quinoa's figures are impressive.

In fact, the United Nations' Food and Agriculture Organization considers quinoa equal to milk in its quality of protein Most grains are deficient in the amino acid, lysine.

Because quinoa has an adequate quantity of lysine, it is considered to contain all the essential amino acids, making it a complete protein.

Quinoa possesses larger quantities of calcium, fat, iron, phosphorus, and B vitamins than many other grains.

One-half cup of dry quinoa contains 51 mg of calcium, compared to 28 mg in the same quantity of whole-wheat grains. The protein content is a whopping 11 g for that one-half cup of quinoa. Potassium is impressively high with 629 mg. as is zinc with 2.8 mg.

Other impressive figures include 42 mcg of folic acid, 7.9 mg of iron, and 179 mg. magnesium.

In the category of fiber quinoa rates top scores with 5 grams for one-half cup dry grain. One cup of cooked quinoa has a calcium content equal to that of a quart of milk.

Quinoa is high in minerals and B vitamins, especially vitamin B6. Two ounces of cooked quinoa offers 14% of the RDA for B6. Niacin, one of the B vitamins usually measured in trace quantities, totals 2.49 mg, a figure considered impressive when it comes to the B vitamins.

An important component of any grain is the germ, that portion of the grain that is capable of sprouting and becoming a whole plant.

The germ of each quinoa grain is larger than that of any other grain and encircles the outer surface, explaining its exceptionally high protein content.

"If I had to choose one food to survive on, quinoa would be the best," said Dr. Duane Johnson, New Crops Agronomist at Colorado State University.


4. Sea Salts~

Sea salt contains about 80 mineral elements that the body needs.

Some of these elements are needed in trace amounts. Unrefined sea salt is a better choice of salt than other types of salt on the market.
Ordinary table salt that is bought in the super markets has been stripped of its companion elements and Contains additive elements [sometimes] such as aluminum silicate to keep it powdery and porous.

5. Raw Sunflower Seeds~

There are many health benefits of sunflower seeds. They contain high levels of vitamin E, choline, betaine, and phenolic acids.

Vitamin E may protect against cardiovascular disease, lignans may protect against some cancers, and choline has been shown to play a role in memory and cognitive functions.

They are also among the best foods you can eat to get cholesterol-lowering problems.
There have also been studies indicating that sunflower seeds are high in many phytochemicals– such as choline, lignan, phenolic acids, and betaine, as well as the amino acid arginine — which have a wide array of health benefits.

6. Raw Pumpkin Seeds~

Pumpkin seeds are one of nature's almost perfect foods.

They are a natural source of beneficial constituents such as carbohydrates, amino acids and unsaturated fatty acids.

They contain most of the B vitamins, along with C, D, E, and K.

They also have the minerals calcium, potassium, niacin, and phosphorous.

Pumpkin seeds have mainly been used to treat prostate and bladder problems, but they have also been known to help with depression and learning disabilities.

Because they are high in zinc, pumpkin seeds are a natural protector against osteoporosis.

Low intake of zinc is linked to higher rates of osteoporosis.

Pumpkin seeds effectively reduce inflammation without the side effects of anti-inflammatory drugs.They prevent calcium oxalate kidney stone formation, according to studies.

They are used in many cultures as a natural treatment for tapeworms and other parasites. Studies also show them to be effective against acute schistosomiasis, a parasite contracted from snails.1/2 cup of pumpkin seeds contains 92% of your daily value of magnesium, a mineral in which most Americans are deficient.

Pumpkin seeds contain phytosterols, compounds that that have been shown to reduce levels of LDL cholesterol.

7. Walnuts~

When it comes to their health benefits, walnuts definitely are not a hard nut to crack.

This delicious nut is an excellent source of omega-3 essential fatty acids, a special type of protective fat the body cannot manufacture.

Walnuts' concentration of omega-3s (a quarter-cup provides 90.8% of the daily value for these essential fats) has many potential health benefits ranging from cardiovascular protection, to the promotion of better cognitive function, to anti-inflammatory benefits helpful in asthma, rheumatoid arthritis, and inflammatory skin diseases such as eczema and psoriasis.

In addition, walnuts contain an antioxidant compound called ellagic acid that supports the immune system and appears to have several anticancer properties.

8. Sea Vegetables~

Spirulina is a blue-green algae.

Spirulina is a simple, one-celled form of algae that thrives in warm, alkaline fresh-water bodies. Spirulina is being developed as the "food of the future" because of its amazing ability to synthesize high-quality concentrated food more efficiently than any other algae. Most notably, spirulina is 65 to 71 percent complete protein, with all essential amino acids in perfect balance.

In comparison, beef is only 22 percent protein.
In addition, spirulina is one of the few plant sources of vitamin B12, usually found only in animal tissues. A teaspoon of spirulina supplies 2 1/2 times the Recommended Daily Allowance of vitamin B12 and contains over twice the amount of this vitamin found in an equivalent serving of liver.
Spirulina also provides high concentrations of many other nutrients - amino acids, chelated minerals, pigmentations, rhamnose sugars (complex natural plant sugars), trace elements, enzymes - that are in an easily assimilable form.
Chlorella has been touted as the perfect whole food. Aside from being a complete protein and containing all the B vitamins, vitamin C, vitamin E, and the major minerals (with zinc and iron in amounts large enough to be considered supplementary), it has been found to improve the immune system, improve digestion, detoxify the body, accelerate healing, protect against radiation, aid in the prevention of degenerative diseases, help in treatment of Candida albicans, relieve arthritis pain and, because of its nutritional content, aid in the success of numerous weight loss programs.

The elements and electrolytes in marine plankton are almost tailor-made for the human body. The composition of human plasma is similar to that of seawater. Phytoplankton provide many if not all of the trace elements we need, to keep this balance in our bodies, and thus to help us live a full life at optimum health levels..
Here are some examples of how phytoplankton benefits humans:
* For General Nutrition they contain ultra-potent lipids to enhance brain function.
* They support a healthy heart with their variety of minerals and vitamins.
* Clinical tests show that phytoplankton can reduce cholesterol.
* They are shown to stabilize blood sugar levels.
* Phytoplankton in our diet supports us in general mental alertness and can combat ADHD, Parkinson’s and general dementia.
* They relieve pain and inflammation in our joints.
* They help prevent psoriasis and dermatitis.
* For good vision phytoplankton have been shown to be more effective than Lutein. As well, they support a healthy liver, good sleeping habits and an increase in energy levels.
* A list of the nutrition available from phytoplankton will go on for pages. These include Vitamins B12, C and E, magnesium, chlorophyll, potassium and numerous other vitamins and minerals.
* Many people use marine phytoplankton to solve major problems.


9. Coconut Oil~

The health benefits of coconut oil include hair care, skin care, stress relief, heart diseases, cholesterol levels, weight loss, kidney problems, digestion, metabolism, high blood pressure, immunity, dental care, diabetes, bone strength, HIV and cancer. These benefits of coconut oil can be attributed to the presence of lauric acid, capric acid and caprylic acid, and its properties such as antimicrobial, antioxidant, antifungal, antibacterial, soothing, etc

Coconut oil is very useful in reducing weight. It contains short and medium-chain fatty acids that help in taking off excessive weight. It is also easy to digest due as it helps in healthy functioning of the thyroid and enzymes systems. Further, it increases the body metabolism by removing stress on pancreases, thereby burning out more energy and helping obese and overweight people reduce their weight. Hence, people living in tropical coastal areas, who eat coconut oil daily as their primary cooking oil, are not fat, obese or overweight.

Internal use of coconut oil occurs primarily as cooking oil. Coconut oil helps in improving the digestive system and thus prevents various stomach and digestion related problems including irritable bowel syndrome. The saturated fats present in coconut oil have anti microbial properties and help in dealing with various bacteria, fungi, parasites, etc., that cause indigestion.
Coconut oil also helps in absorption of other nutrients such as vitamins, minerals and amino acids.
Coconut oil is also good for the immune system. It strengthens the immune system as it contains antimicrobial lipids, lauric acid, capric acid and caprylic acid which have antifungal, antibacterial and antiviral properties.
The human body converts lauric acid into monolaurin which is claimed to help in dealing with viruses and bacteria causing diseases such as herpes, influenza, cytomegalovirus, and even HIV. It helps in fighting harmful bacteria such as listeria monocytogenes and heliobacter pylori, and harmful protozoa such as giardia lamblia.
When applied on infections, it forms a chemical layer which protects the infected body part from external dust, air, fungi, bacteria and virus. The curative properties of coconut oil are useful in healing as well. It speeds up the repairing of damaged tissues.
Coconut oil is very effective against a variety of infections due to its antifungal, antiviral, and antibacterial properties.
According to the Coconut Research Center, coconut oil kills viruses that cause influenza, measles, hepatitis, herpes, SARS, etc
It also kills bacteria that cause ulcers, throat infections, urinary tract infections, pneumonia, and gonorrhea, etc.
Coconut oil is also effective on fungi and yeast that cause candidiasis, ringworm, athlete's foot, thrush, diaper rash, etc.
The presence of medium chain triglycerides and fatty acids helps in preventing liver diseases as they substances are easily converted into energy when they reach the liver, thus reducing work load on the liver and also preventing accumulation of fat.
Coconut oil helps in preventing kidney and gall bladder diseases. It also helps in dissolving kidney stones.
Coconut oil helps in controlling blood sugar, and improves the secretion of insulin. It also helps in effective utilization of blood glucose, thereby preventing and treating diabetes.

10. Bee Pollen~

Bee pollen is sometimes called 'the perfect food'. Bee pollen benefits stem from the fact that it contains more than 96 different nutrients, including every single nutrient that is needed to sustain human life. It is made up of 40% protein, nearly all of it usable by the body without any further breakdown or metabolism. The health benefits of bee pollen have been known for thousands of years. It was a mainstay of traditional Chinese herbal medicine, a discipline that is gaining a great deal of respect among western doctors recently.
Bee pollen combines 22 amino acids, vitamin C, B-complex and folic acid, polyunsaturated fatty acids, enzymes, and carotene - all of the major antioxidants that have so far been discovered.


11. Royal Jelly~

For decades Royal Jelly has been widely used as an addition to mans diet acting as a natural 'health supplement'. Royal Jelly is an entirely natural substance that is created by bees that is packed full of nutritional bounty.People who intake Royal Jelly commonly express the opinion that it helps slow down the ageing process, improves a persons vitality and energy levels, improves the condition of the skin and improves the strength and condition of the hair and nails. It has also been used for helping control cholesterol levels and to improve sexual vitality.The range of nutritional content in Royal Jelly is impressive. It includes Vitamins: A, C, D, E, B1, B2, B3, B6 and B12. It is also a good source of Folic acid.It is around 12% protein and has all 8 of the essential amino acids that the body cannot manufacture, but needs to be supplied with. These amino acids are essential for growth and repair of our cells and tissues and are thought to be of great importance in helping combat 'free radicals' in the body.It also has a good balance of lipids and carbohydrates as well as aspartic acid which is used in growth and repair of cells and tissues.Royal Jelly also has antibacterial and antimicrobial properties.Some people with allergies can react to Royal Jelly so consult your health professional before consuming Royal Jelly.

12. Avacados~

Avacados are almost a complete food.
Avocados contain folate, potassium, monosaturated fats and are very high in fiber. The monosaturated fats in avocados contain oleic acid. It has been found to improve fat levels in the body and help control diabetes. By using avocados as their primary source of fat in the diet, diabetes sufferers can lower their triglycerides by up to 20%. In addition to being helpful to those with diabetes, the monosaturated fats in avocados are good for lowering cholesterol. A lowfat diet containing avocados has been shown to both lower levels of dangerous low-density lipoprotein cholesterol, and raise the level of healthy high-density lipoprotein cholesterol. In addition, triglycerides were also lowered slightly.
Avocados are also a huge source of fiber, containing 10 grams in only one avocado. As we all know, fiber is known to help prevent high blood pressure, heart disease, and certain types of cancer, particularly colon cancer. Avocados also contain 30% more potassium than a banana. Potassium is beneficial to the body by lowering the risk of high blood pressure, heart attack and cancer. In addition, avocados are the perfect food for pregnant women. The folate in one avocado per day provides almost 30% of the recommended daily dosage and helps prevent life threatening birth defects of the spine and brain.
As you can see, the benefits of avocados are long reaching. Still worried about fat? Look for Florida grown avocados. They contain about 2/3 the calories and half the fat of California grown avocados. Also, stick with those harvested between November and March; they contain 1/3 the fat of those picked earlier in the season.


13. Sprouts~
Sprouts are a living food. Meaning they are absolutely full of live enzymes. They are not a root such as carrots or a fruit such as a tomato. They are the actually living plant. Such a little plant but a true powerhouse of nutrition. Eat sprouts whenever and in anyway possible.