Whey Everyday

Given the right product, 100% Whey Protein Shakes are an easy way to add protein and vital amino acids to your diet.  When you make it with full fat milk, you add important Phospholipids that boost cell and Mito membrane health.  To really boost your daily nutrition, combine your Whey Protein Shake with Nucleotide-rich foods such as eggs, or a Nucleotide-rich supplement like Brewer’s Yeast.  As a post-workout recovery shake, drink a Whey Protein Shake as soon after your workout as possible.  You can also use it as a quick and nutritious breakfast-on-the-go.

Whey Protein Shake

HEATHER’S 100% WHEY PROTEIN BREAKFAST (or Post-Workout) SHAKE:

This is the whole kit and caboodle… Get out the blender, then add:
1 heaping spoon of Full Fat Greek Yogurt (brands I’ve found with full-fat option: Cabot’s, Fage)
Whole milk to the 1 cup line
1 scoop CytoSport Muscle Milk 100% Whey powder (vanilla)
2 tsp cocoa (you can buy the chocolate Muscle Milk powder; however, it adds a lot more than just cocoa to make it chocolate)
1 heaping TBSP peanut butter powder (or as natural as possible peanut butter, no high fructose corn syrup)
1 tsp D-Ribose
1 Tbsp Arthred Collagen powder
Medium banana

Directions: Blend it until smooth, throw it in a shaker cup and run out the door.

*Note: The addition of D-Ribose and the Adenine found in bananas allows the building blocks for the formation of new ATP. The addition of Arthred Collagen Powder adds additional protein and amino acids to the shake content.

VARIATIONS:

If you buy the vanilla Muscle Milk powder, this allows more flexibility to switch things up. For a fruit flavored shake, add your favorite fruits and/or berries. Stronger flavored fruits such as peaches and berries have a better chance at flavoring your shake.

In a hurry? Don’t have time to (or don’t want to) get out the blender?

When I’m rushing, I grab my shaker cup which I’ve pre-marked with a permanent marker to where the 1 cup level is, then add:

1 heaping spoon of Cabot 10% milk fat Greek yogurt
Whole milk to my 1-cup line
1 scoop CytoSport Muscle Milk 100% Whey powder (vanilla)
2 tsp cocoa (if the powder is the vanilla flavored)
1 heaping Tbsp peanut butter powder (this is where the powdered peanut butter is real handy)
1 tsp D-Ribose

Directions:  Secure the shaker cup lid. Shake vigorously and drink it while running out the door with a banana in tow.
Recommendation:  Pre-mix your Whey protein powder with the cocoa before adding it to your milk.

PRODUCT SELECTION:

100% Whey Protein Powder:  I personally use CytoSport Muscle Milk and the cheapest I’ve found it is at my local Costco (and when they run sales I stock up). Deciding factors for this product included price (particularly at Costco), protein content in relation to overall product content (subtract grams of protein in a serving from total grams of product in a serving; the difference is MOSTLY filler product), and processing method (see “Whey Protein Basics” info below).

Pre-made Whey Protein Shakes: I do NOT use pre-made shakes unless I am traveling and it is not conducive to make my own. Pre-made shakes are both more expensive and also contain many unnecessary additives including Carrageenan (now found in a LOT of dairy products, so watch your labels).  Carrageenan is a thickener and is now thought to be cancer promoting in large quantities.

D-Ribose:  Please note that if you have a corn allergy, the majority of D-Ribose on the market is sourced from corn.  There are alternatives but they are more expensive and more difficult to find.

Arthred Collagen Powder:  Arthred is a trademarked and patented formula of Collagen that contains 19 of the 20 amino acids required by humans.  This collagen powder dissolves quickly in any liquid and has little to no taste, allowing for ease of use in drinks, shakes and smoothies.  It is sold under several different brands, Nutricology and Source Naturals being two of them.  Source Naturals is generally less expensive.

Greek Yogurt:  The trend for the last generation or so has been that of low or no-fat products.  The yogurt industry has been consumed by this notion of fat being unhealthy.  Contrary to popular belief, eating healthy fats do not contribute to weight gain.  Healthy fats are important to overall health and energy production and milk fat also contains Phospholipids.  Moderate healthy fat intake should be a part of your diet (unless you have a fatty acid oxidation issue unable to be mediated).  It took me a long time to find a brand of yogurt that was not low or no-fat.  Cabot’s and Fage both carry a plain, full-fat Greek yogurt that are available in my area with no sugar added, and it also DOES NOT contain Carrageenan.

Peanut Butter Powder: Please read the ingredients. Several sources contain corn syrup solids. Look for brands that contain as few ingredients as possible.

SOME WHEY PROTEIN BASICS:

Whey protein is a very popular way of delivering both high protein that is easily digestible (absent dairy or protein digestive issues and some products even contain dairy digestive enzymes) and a comprehensive amino acid profile important to cells, tissue, muscle and bone health and energy production.

“Whey concentrate” has undergone less filtration and contains more fat, lactose and other components.

“Whey isolate” has had additional filtration that removes more of these components and you get a more “isolated” form of protein and amino acids.

Tip: If you are looking at the nutritional facts on a particular product, look at the serving size (in grams) and compare that figure with the total grams of protein. There will always be some difference between these two numbers. However, the wider the difference, the more filler ingredients are being used in the product.

The filtration process is also important. Processing should always be under low heat and low acid conditions so the protein is not denatured. This allows the Whey to remain biologically active (a fancy way of saying it will actually have an effect).

Additionally, there are several other filtration methods advocated for by their manufacturer, such as cross-flow micro filtration. Each company seems to boast that their filtration process is the better product. It is hard to find specifics on exactly what these many methods entail. However, there is one process that should be of concern, Ion Exchange. As the name would imply, it has the potential of changing the charges associated with the different nutrients in the Whey and can also work to destroy key components of it, which one could speculate would change the effectiveness or even usefulness of what remains. Ion Exchange also utilizes hydrochloric acid and sodium hydroxide. So if you are interested in avoiding as many chemicals as possible, you would want to avoid products processed in this way.

There is also the discussion of Whey verses Casein protein. They are both derived from milk. Here is the quick and easy on this:

Whey:  Whey breaks down quicker and is more easily absorbed. If it is processed appropriately, Whey should contain all the major amino acids required by humans, including the “essential” branch-chain amino acids (BCAAs) that can’t be produced by the body and thus must be derived from food sources. Whey stimulates muscle synthesis (growth), which contributes more stem cells that facilitate that growth. Used in conjunction with quick-burst, weight bearing exercise, this muscle gain should increase both the total number of Mito and improve their overall functional capacity, as opposed to simple cell turnover.

Casein:  Casein is higher in overall protein, but unless you are truly body building this could mean too much protein consumption. Casein is slower to digest and includes a slower release of the amino acids it contains. The biggest benefit to Casein would be its ability to inhibit protein breakdown (where as Whey stimulates building muscle). So if muscle wasting (protein cannibalism) is an issue, adding Casein to your Whey protein intake may be of some benefit. But it would likely be more beneficial to add some Casein to your intake verses substituting it in place of Whey because Whey provides more benefits in regards to recovery from physical activity and in feeding energy production through amino acid delivery.

Homemade Flavored Aloe Water (Amino Acid Rich Hydration)

Looking for an easy way to add additional Amino Acids to your overall daily intake while hydrating with something as good as water, but only better? This Homemade Flavored Aloe Water is just the thing.

2 c “Real Aloe Gel” (see NOTE 1)
3 Tbsp 100% Juice Concentrate – more or less to taste (see NOTE 2)
Blend well until smooth. Pour into a 1 gallon container.

Add enough water to the 1 gallon container to fill it. Shake to mix. Keep refrigerated.

If you need a little sweetness, you can add a scoop of D-ribose to each serving as you use it.  D-ribose will add a light sweetness AND also provide an extra nutrient your cells need to function properly.

NOTE 1: The brand “Real Aloe Gel” is hand filleted and not processed in any manner that would diminish its nutrient health properties. It contains a comprehensive Amino Acid profile, along with many other nutrients. You can use any Aloe gel, just check the labels to ensure you are getting a quality product.
NOTE 2: You can mix and match flavors like Tart Cherry, Pomegranate, Blueberry, etc. Just look for 100% concentrates that are naturally lower in sugar.

NOTE: Consumer Labs has distributed information on an aloe recall for products that contain the naturally occurring latex-containing portions of the aloe plant. These products now have to be labeled in the state of California with a Prop 65 warning. When contacted about this information, Real Aloe Solutions (the manufacturer of Real Aloe Gel products) responded with the following statement:

“Our aloe vera products are hand filleted. We do not process the ‘whole leaf’ and the California law does not pertain to us or our products. Further questions can be directed to support@realaloesolutions.com”

DON’T WANT TO MAKE A GALLON? Blend the Real Aloe Gel in a blender until it is a smooth consistency. Pour it back in the original bottle and keep it refrigerated. Any time you are thirsty, put 2 Tbsp per 1 cup of any liquid of your choice. Key #1 is to add your aloe to a hydrating liquid like water, herbal tea, etc. Key #2 is that the liquid is low glycemic. If you need a little sweetness, you can add a scoop of D-ribose.  D-ribose will add a light sweetness AND also provide an extra nutrient your cells need to function properly.

 

Resources:

Aloe Vera: A Short Review (includes nutritional profile)

Randomized, double-blind, placebo-controlled trial of oral aloe vera gel for active ulcerative colitis

Effect of Aloe vera preparations on the human bioavailability of vitamins C and E

Tart Cherry & Ginger Digestive Tonic

This tonic can be used for a vast number of digestive issues.  Help digest a heavy meal (high in meat protein or high in carbs).  Increased digestion aids in regular bowel movements.  Both the Tart Cherry and Ginger can help regulate blood sugar.  Ginger contains Zingibain, known to boost immunity against viruses and bacteria and can cleanse the gut by dissolving both parasites and their eggs.  Ginger is also useful in settling the stomach after eating something less than agreeable; or to assist with nausea or vomiting.
NOTE:  Softer stools are normal but some people are more sensitive to high doses of ginger and may need to work up to higher or more frequent doses to avoid diarrhea.  (Diabetics need to monitor blood sugar level when using this tonic.)

In a microwavable cup, mix the following:
2 tsp Tart Cherry Concentrate
6 oz Water (more or less to taste)

Warm mixture slightly in the microwave.  (If adding Collagen Powder or other amino acids, it should be no more than luke warm; otherwise, the heat will destroy certain amino acids such as glutamine).  Then add:

1 mL Zingiber Officinate (liquid Ginger Extract), preferably alcohol free

Optional but highly recommended:
1 tsp D-Ribose (Adenine from Ginger and D-Ribose combine to form Adenosine, the nucleoside precursor to ATP)
1/2 to 1 tsp TwinLab Super C, multisourced vitamin C powder (helps boost immune system and acts as a powerful antioxidant, supports collagen utilization; can also increase absorption of iron if taken together)
1 serving Arthred Collagen Powder [available via several sources such as NutriCology or Source Naturals] (This is an excellent way to add another serving of collagen protein and this trademarked product also contains a comprehensive amino complex.)

Resources:

Positive Effects of Tart Cherry on Metabolic Syndrome: Reduced Cholesterol, Triglyceride, Glucose and Insulin Levels and Increased Antioxidant Capacity

The Effects of Ginger on Fasting Blood Sugar, Hemoglobin A1C, Apolipoprotein B, Apolipoprotein A-I and Malondialdehyde in Type 2 Diabetic Patients

Ginger Assists in Digestion

Ginger Supports Immune System

Protective Effect of Ginger Extract Against ROS Generation During Mitochondrial Stress in Selected Tissues Under Ethanol Withdrawl Condition

Neuroprotective evaluation of extract of ginger (Zingiber officinale) root in monosodium glutamate-induced toxicity in different brain areas male albino rats

Nephro-protective effects of a ginger extract on cytosolic and mitochondrial enzymes against streptozotocin (STZ)-induced diabetic complications in rats

Efficiency of ginger (Zingbar officinale) against Schistosoma mansoni infection during host-parasite association

 

GI Tonic (Calming GI upset and IBS)

This simple tonic can be used to help sooth the GI and allow for healing.  It can assist in normalizing bowel movements (whether the problem is loose or hard stools) and reduce the symptoms of Irritable Bowel Syndrome (IBS).  By normalizing the GI, it also may help with certain types of indigestion. Depending on the quality of the Aloe product used, it can improve nutrient absorption up to 200%.  The chlorophyll provides vital yet easily digestible nutrients that take advantage of this increased absorption, assisting in improved overall digestive health.

1/2 cup Unfiltered Organic Apple Juice (should appear cloudy due to pulp content)
2 Tbsp 100% Aloe Vera Juice
2 Tbsp food-grade Chlorophyll
*2 Tsp Psyllium Hulls (husk)
*Mix the hulls in last and immediately consume it, as the hulls will start to expand when added to the fluid.

Consume at least once per day, but it has been safely tolerated when consumed as needed, up to twice a day (morning and night).

NOTE:  Psyllium is a type of soluble fiber. If you have issues with consumption of fiber, this should be considered.

*When considering something new, always evaluate it in regards to your individual circumstances and needs. You should always discuss ideas and options with a trusted and knowledgeable healthcare provider before starting something new.

Resources:

Psyllium as Therapeutic and Drug Delivery Agent

Composition and Applications of Aloe Vera Leaf Gel

Effect of Aloe Vera Preparations on the Human Bioavailability of Vitamins C and E

Micronutrient Information Center: Chlorophyll and Chlorophyllin