Most people associate whey protein with bodybuilders. You know, the kind we picture hanging around the gym pumping iron, making the rest of us feel bad with our spindly legs and flabby thighs, while their ripped muscles bulge provocatively out of tightly fitting shirts… Stay with me.

For too long this powerhouse dietary supplement has been monopolized by the bodybuilding domain. Whey protein has many other uses and benefits besides stimulating muscle growth. It’s time its benefits were made known to those of us who want to eat and live a healthy lifestyle  but aren’t training for a triathlon.

What is Whey Protein?

What exactly is whey protein and where does it come from? As an advocate for organic living, you’ll be used to checking all the ingredients of every product before putting them into your body. And you may be surprised to learn that whey protein is actually derived from cheese (partially anyway). Yes, that yummy fattening dairy product that the French do so well can actually be beneficial to your health in other ways.

Here’s Exactly What You’ll Find in Whey Protein

Whey protein is found in the watery portion of milk that separates from the curds when making cheese (or yogurt). This used to be discarded as waste, however, whey protein has since been discovered to be a complete protein source (like meat and eggs). Complete proteins are more readily available to build and regenerate bones, muscles, tissues, glands, vital organs, etc.

More often than not, it’s whey is available in dried powder form, and there are three main types found on the market:

1. Whey Protein Concentrate
2. Whey Protein Isolate
3. Whey Protein Hydrolysate

Whey Protein Concentrate contains the lowest amount of protein of the three and, as such, is usually the least expensive. The percentage of protein is between 55-89%. The rest is made up of fat, lactose, immunoglobulins, and other immune-enhancing peptides, such as alpha-lactalbumin.

If you’re looking for a general protein supplement that will enhance healthy living without costing a fortune, whey protein concentrate is a good option. Look for a product that contains at least 80% protein.

Whey protein isolate usually contains up to 95% protein, with minimal lactose and fat, making this particularly suitable for people who are lactose intolerant and those who are looking for quick results such as increased muscle mass, as it is absorbed faster than concentrate. There are those with certain health issues who cannot digest other proteins well and need whey protein isolates. But, there’s concern amongst natural health practitioners who are familiar with whey proteins. Protein isolates are acidic, and the heavily processed, “denatured” amino acids may be damaged in ways that may damage the body when consumed. Isolate whey proteins are also more expensive than concentrates.

And as you may have guessed, whey protein hydrolysate contains even more protein than the other two, at almost 99%. This is the worst tasting and most expensive of the three, and there is a greater concern for adverse health effects with this kind of whey.

Why Should I Take Whey Protein?

If bodybuilders can’t get enough of this stuff, then it must be doing something for them right? While it’s true that whey protein is usually marketed to bodybuilders and athletes whose end goal is to put on bulk, whey protein, when taken in the correct dosage, has many other health benefits as well. Check them out:

• Stave off Hunger – Ingesting a whey protein shake, or a sprinkle of powder on your cereal can help keep hunger pains at bay, as it effectively reduces your levels of ghrelin, the hormone that tells your brain when you’re hungry.
• Prevent Illnesses – Adding whey protein to your diet can help prevent certain illnesses, such as common forms of cancer, including prostate and colon cancers.
• Boost Your Immune System – Whey protein can improve your immune system and help you stay healthy throughout the winter.
• Combat Stress – If your nerves are on edge after a long day at work, use whey protein to improve your mood, as it lifts serotonin levels (the happy hormone) in your brain. So instead of opening a bottle of wine, try making a protein shake instead.
• Lose Weight – On account of its ability to suppress the appetite naturally, whey protein can be helpful if you’re looking to lose weight. Make sure you discuss the right dosage with your nutritionist.
• Improving Athletic Performance – If you are training for any kind of event, or simply working out and want to give your performance a natural boost, whey protein can help.
• Build Muscles – Yes. Whey protein accompanied by an intensive strength training program can help you add bulk.
• Replacement for Lactose Intolerance – Whey protein is used for replacing milk-based infant formulas for babies that are lactose intolerant.
• Improving HIV Patient Care – Some studies link whey protein towards increasing glutathione (GSH) and boosting the immune system of people who are HIV positive. However, further evidence is needed to support this claim.
• Protein Allergies – Whey protein can be used for people with protein allergies to ensure that their bodies still receive all the nutrition needed from this vital macronutrient.

So What if I Don’t Want Bigger Muscles?

The most well-known benefit of whey protein is to build stronger, healthier muscles, but that doesn’t have to mean more bulk. Bodybuilders aren’t bulked up like that just because they take whey protein (and not all of them do); their muscles are exceedingly large first and foremost because they lift a lot of weights. So if your goal is a healthier body, or to combat stress, then taking it in the concentrated form is probably the best idea for you.

How to Use Whey Protein

How you should use whey protein depends largely on your goals. For use in training purposes, it is usually recommended to take about 10-20 grams of whey protein mixed in a shake or juice, to help enhance strength and increase endurance. A further 20-40 grams of whey protein after your workout is recommended to boost muscle protein synthesis. For further suggestions of how to take whey protein, check the sources below.

Conclusion

While traditionally linked to being a bodybuilding supplement, this complete protein can be very advantageous to your health, especially if you suffer from lactose intolerance or protein allergies, you are trying to keep strong and healthy muscles, or you are looking to lose weight. If you decide to use whey protein in conjunction with a weight training program, in most cases we recommend a high-quality whey protein concentrate sourced from healthy animals with a high concentration of protein. To find the best protein for you  consult with a natural health care practitioner that understands sports nutrition, or a personal trainer who understands natural health and nutrition.

Related Products:

• Whey Protein
• 8

Sources:

• Whey Protein: Benefits, Risks & Top Picks – Built Lean
• Whey Protein – Web MD
• How to Use Whey Protein – Wiki How
• Immunoglobulins – Web MD

In a nutshell, dietary supplements help us get all the necessary nutrients needed for building lean muscle mass. When combined with a good diet, they can improve your training performance and results. However, there are some big truths and even bigger lies about supplements. While experts agree that vitamin or mineral supplementation is beneficial in our diets, they also point out that they are supplements, not replacements, and that they should fill in the nutrient gaps, not take over our diet.

Secondly, supplements are of little use if you don’t push hard in the gym. The same goes if you are feasting and overeating three times a day. In other words, you should make everything else right before supplements enter the scene. This includes regular training, proper diet, and enough recovery period and sleep.

Dietary Supplements, Supplement Food

Dietary supplements are not designed as a substitute for food. They simply cannot replace all the nutrients that whole foods contain. They can patch nutrient holes here and there, but the true power lies on the plate, not in the powder. There’s no doubt that whole foods are the best source of nutrients, as they contain phytochemicals, fibers, and other elements that contribute to good health. They simply cannot be simulated with a pill or a supplement powder.

Supplements and Health

Supplementation is a great way of boosting nutrients like calcium, potassium, vitamin D, and vitamin B12, which modern lifestyle and popular foods often fail to contain. In this case, vitamin and mineral supplements are helping the body alleviate nutrient deficiency and reduce the risk of chronic medical conditions. And while it’s true that you can build a good body based on proper diet like guys did back in the 50, it’s much more time consuming, and it requires regular tours to the supermarket. For bodybuilders, supplements are the more convenient way of ingesting enough muscle-building nutrients.

Fibers

Fiber has many advantages in maintaining normal cholesterol levels. It regulates the amount of cholesterol our body absorbs from food. Fruits, vegetables, grains, and legumes are natural sources of fiber. And while, as always, it’s better to ingest fibers directly from food, you can enhance fiber intake by 25 to 30g of fibers from supplements. Psyllium husk, which is a common ingredient in fiber supplements, is known to reduce the level of bad LDL cholesterol while raising good HDL cholesterol.

Creatine

The role of creatine monohydrate supplements is to boost the creatine level in you muscle tissue. The level of creatine phosphate in muscles is directly related to the amount of weight you can lift and your ability to perform short-term maximum strength reps. High-intensity anaerobic workout performance can be increased by creatine supplementation.

Glutamine

This amino acid makes up over 61% of your skeletal muscle. Its benefits include improving immune function, which is crucial for athletes in high-intensity training. It was also shown that glutamine may prevent muscle catabolism. Glutamine supplements are believed to boost the amount of growth hormone levels.

BCAA

The group of branch chained amino acids consists of valine, leucine, and iso-leucine. These amino acids are compounds that your body cannot generate, so their level must be increased through diet and supplements like casein protein. Not only has BCAA supplementation shown better results in gaining strength and muscle mass, but it is also essential for energy production during workouts, while reducing post-exercise muscle soreness.

Editor’s Note:

Creatine is hard on the kidneys. There’s much debate about this, but it’s a fact. This is why creatine is known to cause flatulence. Do not take creatine if you have any kidney related health issues. Other supplements commonly taken by body builders are typically acidic and toxic to the body, but the supplements mentioned above can be purchased from qaulity companies. I recommend you avoid bodybuilding supplements from body building companies.

Also, when body building, be sure to eat an alkaline diet. No matter how much protein you feel you need, if you’re eating an acidic diet full of refined foods and factory farmed meats, your body will stay sore longer. Speed up recovery time by eating a diet that is balanced with lots of produce and healthy fats. When the body is healthy, bodybuilding is easier and much more beneficial for overall health.

Recommended Supplements:

• Shillington’s Total Nutrition Formula (Perfect source of protein with vitamins and minerals)
• Hemp Protein & Fiber Powder (Additional protein and a great fiber)
• Arctic Cod Liver Oil (Get some vitamin D and omega 3s for better muscle recovery)
• Liquid Light (Mineralize the body and balance the pH while supporting vitamin bioavailability)
• Bio-Gest (For anyone eating large amounts of meat at a time)

Further Reading:

• 80% Raw Food Diet
• Total Nutrition – Make your own Homemade Multivitamin and Mineral Formula
• The Vegan Bodybuilder
• What to Expect When You Hire a Personal Trainer
• Training and Your Heart Rate

Sources:

• Casein Protein Powder – Supplement Empire
• Branched-chain amino acid supplementation does not enhance athletic performance but affects muscle recovery and the immune system  – NCBI
• Health Benefits of Dietary Fiber – NCBI

Cherries are Good For…

Anti aging, gout, reducing muscle pain, blood pressure, osteoarthritis, colon cancer, insomnia, metabolism, Alzheimer’s, and preventing strokes are all things cherries are known to help with.

Contents

• Nutrition Facts
• Health Benefits
• Sweet Cherries vs. Tart Cherries
• Cherry Agriculture
• Organic Vs. Conventional Cherries
• Things You Didn’t Know About Cherries

Nutrition Facts for Sweet, Raw Cherries, 1 Cup, No Pits & for Tart, Raw, Red Cherries, 1 Cup, No Pits

Sweet Cherries / Tart Cherries

Health Benefits, Natural Remedies and Disease Prevention with Cherries

Anti-Inflammatory – The FDA sent out warning letters to cherry growers some years ago insisting that the cherry companies quit making health claims that some of the compounds in cherries may reduce pain and inflammation. Cherry growers were told to stop citing scientific studies showing that cherries are packed with unique anthocyanins and other compounds that are proven to mediate inflammation. But of course they do. In fact, 1 cup of cherries has the same effect as one regular strength ibuprofen.

Cherries, especially tart cherries (or tart cherry juice), reduce muscle soreness and are an amazing supplement for DOMs (delayed onset muscle soreness), arthritis, fibromyalgia, osteoarthritis, working out, and other such issues that cause muscle soreness.

Fat Metabolism – Researchers found that when rats were fed whole tart cherry powder along with a high fat diet, they gained less weight than rats that did not consume cherry powder on an otherwise identical diet.

Insomnia – Cherries are a good source of natural melatonin, imperative for healthy cognitive function, circulatory strength, and proper sleep cycles. This can help also alleviate jetlag and insomnia.

Antioxidants – The antioxidants found in cherries are said to boost memory and may help prevent Alzheimer’s disease. Antioxidants also help slow aging in many other ways, including appearance.

Cardiovascular Health – The anthocyanins in cherries are pigments that give red cherries the red color. Anthocyanins may activate and help regulate genes that are involved with fat and glucose metabolism, which should help reduce the risk for such health issues as high cholesterol, high blood pressure, and diabetes. Cherries are also very high in potassium, which is known to help regulate heart rate and lower blood pressure.

Cancer Prevention – In addition to the anti-inflammatory properties and antioxidants that help prevent cancer, studies have shown that the anthocyanins prevents cancer (and there are a host of other benefits to individual cells as well).

Gout – Due to their anti-inflammatory properties, and their alkalizing effects, cherries and cherry juice should be a staple for anyone suffering from gout.  One study showed that people with gout may be able to cut their risk of recurrent gout attacks in half by eating 20 cherries a day.

Sweet Cherries vs. Tart Cherries

There are many varieties of sweet cherries available. The most common are Rainer and Sweetheart. Other common varieties include bing, Chelan, tieton, Skeena, and lapins.

Sweet cherries are typically larger than tart cherries and usually have a bit of a heart shape to them. Sweet cherries can range in color from golden with hints of red (like the Rainer) to dark, deep red (like the Sweetheart).

With the health benefits listed above, tart cherries come out the winner every time. Sweet cherries are very good for us, but tart cherries have more of the best health properties and a little less sugar as well. If you cannot find fresh, tart cherries, try tart cherry juice. Black cherry juice is well known for its proven health benefits.

Common tart cherry varieties (also known as sour cherries) include English morello, early richmond, Meteor, montmorency, and north star. Tart cherries in the United States usually come from Michigan. These cherry trees are much better suited to cold weather.

Tart cherries are typically used for juicing and cooking. Their tart flavor also bodes well with sugar. Tart cherries are typically softer and smaller than sweet cherries.

While a bit harder to find at the supermarket, raw tart cherries are making a comeback, due in part to their potent antioxidants and anti-inflammatory properties.

Cherry Agriculture

Harvesting tart cherries is a delicate process; they are hand-picked so they keep their stems to keep them from leaking or spoiling. Leaving the stems on also slows down the ripening process.

Tart cherries are soft and must be handled gently. Sweet Cherries are less susceptible to  damage and are a bit easier to harvest.

Cherry Season – Harvest

The cherry harvest in the United States begins in southern California around the end of April with the Brooks cherry, a hybrid that is a cross between a Rainier and a Bing.  Harvest season comes to an end in California by early June, which is when the season begins in Washington State. By September cherries will be gone from stores until the next year.

Most sweet cherries continue to be produced in Washington, California, Michigan, and Oregon. Michigan produces the bulk of tart cherries for the U.S.

Are there Genetically Modified Cherries?

At this time there are not any genetically modified cherries. There is some research being done on producing a GMO cherry that has no pit.

Organic Vs. Conventional Cherries

Cherries are one of those crops that gets an extremely heavy dose of pesticides. They were on the “Dirty Dozen” list for 2010, a report put out by the Environmental Working Group that picks the 12 most toxic laden, heavily chemically treated crops.

There are more than 40 toxins found on conventional cherries from pesticide sprays: 20 known hormone disruptors, 7 neurotoxins, 8 toxins that effect reproduction and development, and 14 chemicals known to contribute to the death of honeybees.

Things You Didn’t Know About Cherries

•  In the United State the consumption of fresh cherries increased by 150% from 2000 to 2009.
•  Because the fruit has a very short shelf life, cherries are brought to market quickly.
•  In the United States, there are more than 1,000 different varieties of cherry tree.
• In addition to their wonderful fruit, the cherry tree is known for its beautiful flowers.

Sources:

• 11 Health Benefits of Cherries
• The dirty dozen and clean 15 of produce
• What’s On My Food? – CHERRIES
• Anti-Inflammatory Properties of Tart Cherry

Whether you’re looking to recover quickly from a tough workout that caused DOMs (Delayed Onset Muscle Soreness), trying to heal as fast as possible from an injury, or you suffer from chronic aches and pains, this regimen will reduce muscle soreness and cut healing and recovery time in half (or less).

Step 1: Perform hot and cold hydro­therapy immediately after your workout or when muscles are sore for any reason. If you’re working out at a gym with a dry sauna, get in the sauna with the temperature as high as it can go for about 10 minutes then get in a cold shower, or, if there is a fairly cold pool, jump in the pool then get into a cold shower.

Step 2: Flooding the body with anti-inflammatory omega 3 fatty acids will rapidly speed healing. The best way to do this is with Dr. Budwig’s Flax and Quark. Eat this once or twice a day. It is absolutely amazing! Just doing this alone will cut recovery time in half.

Step 3: Deep Tissue Repair Oil is an amazing, natural way to reduce muscle soreness. It dramatically improves blood circulation where the tincture is applied, without swelling. It is an excellent pain reliever, and unlike other balms and ointments for muscle soreness, it actually heals, too.

What to Eat: Ginger is anti-inflammatory, and the University of Georgia recently found that daily ginger consumption also reduces muscle pain and soreness caused by exercise. This step is actually most effective if ginger has been consumed daily for the last seven days preceding the muscle soreness.

Cherries, and especially tart cherries have been proven in scientific studies to relieve muscle soreness. The studies typically use tart cherry juice. Black cherry juice works particularly well.   A healthy alkaline based diet will go a long way in reducing muscle soreness and preventing muscle soreness as well. Eat right, eat an alkaline based diet, and consume ginger every day, and muscle soreness will be eliminated or dramatically reduced. Read all about cherries here.