Selecting a Protein Powder

Protein powders are an easy way to get extra protein in your diet. You need to eat protein in order to get the essential amino acids needed for your body to function.

Many powders now mix easily in water,  can be mixed into various foods, and taste good. Your protein requirements do increase with your exercise level, but remember: you can have too much protein. For a average individual, an intake of more than 85 g per day can have negative health consequences, including increased risk of osteoporosis and stress on the kidneys.

That being said, using protein powder can be an easy way to get the extra protein needed to help muscle recovery. Getting the right mix of amino acids will also support optimal brain function.  A good protein powder for supporting your brain will have the following in a daily serving:

• Glutamine / Glutamic Acid 2000 mg  
• GABA / Taurine 1500 mg
• Phenylalanine 1000 mg
• Tryptophan 500 mg 
• Tyrosine 1000 mg

Be careful to make sure you are getting enough protein, but also be sure not to get too much. Always try to strike a balance of nutrients during the day. If you already eat a lot of protein, supplementing is likely not necessary.

Strawbana Smoothie

Bananas and yogurt are a powerful combination for speeding post-exercise muscle recovery. Combine that with the anti-oxidant power of strawberries, and you have a delicious post-work out drink!

• 1 medium banana
• 1 cup strawberries
• 10 grapes
• 1/3 cup non-fat, plain Greek yogurt
• 1 cup vanilla almond milk
• 1 scoop vanilla protein powder
• 1 tbsp ground flaxseed
• ice

Combine all ingredients and blend.

Power Pancakes

Pancakes are delicious, but that sugar crash that follows them is not fun! This recipe packs a lot of protein, keeping you feeling full longer and powering your muscles after a hard work out!

This recipe makes about 3 large pancakes.

Ingredients:

• 1/2 cup rolled oats
• 1 tbsp ground flaxseeds
• 1 scoop vanilla protein powder
• 1/2 tsp cinnamon
• 1 egg
• 1/3 cup dry curd cottage cheese (top the measuring cup off with milk of your choice)

1. Place all ingredients in a blender or food processor. Blend until smooth, at least 2 minutes. If the batter is too thick, add a bit more milk (almond, soy, or cow's milk all work great). Let batter stand for 5 minutes.
2. Coat pan with cooking spray and heat over medium heat. Pour in desired amount of the batter.  Flip the pancake when it starts to bubble. Cook until both sides are golden brown.
3. Repeat step 2 with remaining batter.
4. Top pancakes with your choice of seasonal fruit, nuts, and agave nectar (if desired). 

10 Ideas to Help You Sleep

Do you have trouble sleeping? The average adult needs 7 to 8 hours of sleep per night to function best. Some studies estimate that people who get less than 8 hours of sleep per night consume 20% more calories than those that get adequate rest.

You will need more sleep if you are very active or recovering from injury or illness. The best ways to gauge whether you are getting enough sleep is whether or not you feel rested on waking and whether you have enough energy to make it through the day.

Here are 10 ideas to help you get some much needed sleep:

1. Foods that are high in tryptophan will promote sleep. Try eating bananas, nut butters, turkey, tuna, yogurt, dates, or figs in the evening. 
2. Do not eat large meals within two hours of bed time.
3. Avoid eating foods containing tyramine close to bedtime. Tyramine increases the release of norepinephrine, which is a brain stimulant. Foods high in tyramine include bacon, cheese, chocolate, sugar, tomatoes, spinach, wine, ham, saurkraut, and potatoes.
4. Avoid caffeine, alcohol, and nicotine for four to six hours before bed. A small amount can help you fall asleep, but will disrupt deeper sleep cycles later.
5. Chamomile tea has mild sedative properties. Drinking this tea can help calm the nervous system, which will help promote restful sleep. (NOTE: do not use chamomile if you are allergic to ragweed, pregnant or breastfeeding, or taking warfarin or cyclosporine)
6. Try to go to bed and wake up at the same time every morning.
7. Sleep in a dark, quiet room with a comfortable temperature.
8. Go to bed only when you are sleepy. If you have trouble falling asleep, get out of bed and do a quiet activity (like reading) in a dimly lit room until you feel tired enough.
9. Take a hot bath (not a shower) an hour or two before bed. 
10. Keep electronics out of the bedroom. They are distracting and the electromagnetic fields they generate can disrupt your rest.

Remember, getting enough sleep is key to being productive and effective throughout your day. Staying up too late and forcing yourself to rise early may seem like a great way to get more done, but in the long run, you will actually get less done and not perform as well! Take care of your health first. Taking care of yourself will allow you to give more of your time and energy to others.

Please, check in with your doctor if you snore or suffer from insomnia. Snoring can indicate much more serious health problems. Chronic insomnia is often a symptom of a serious underlying medical condition.

Reducing Your Salt Intake

Almost all foods contain some sodium. Most natural foods have far smaller quantities of sodium than processed foods. Processed foods contain sodium for several reasons: including a longer shelf life, improved taste, and enhanced food color. The extra sodium also helps bind foods together.

The American Heart Association recommends consuming less than 1500 mg of salt per day. This can present quite a challenge to anyone eating a lot of processed foods!

To decrease sodium in diet:

1. Read all labels and avoid products that have “soda”, “sodium”, or the symbol “Na” on the label.
   
   
2. Eat a diet consisting of natural foods. The fewer processed foods you eat, the better!
   
   
3. If using chicken/vegetable/beef broth, prepared gravies, or prepared soups, always select the low-sodium  version. Even better: make your own broth by boiling bones or a variety of vegetables in water.
   
   
4. Use different spices to enhance the flavor of food, rather than adding more salt. Onions, celery, and garlic are all great replacements for salt in cooking.
   
   
5. Minimize:

• baking soda
• canned vegetables
• soy sauce
• salami, bacon, and cured meats
• sun-dried tomatoes
• cheese
• pickled foods
• snack foods like pretzels, chips, cheese puff, and prepared or microwave popcorn
• check labels on medicines and tooth-care products
  
  

6. Avoid :

• MSG (monosodium glutamate, Accent)
• commercially prepared foods
• diet soft drinks
• foods with mold inhibitors
• foods with preservatives
• meat tenderizers
• saccharin (found in Sweet ‘N Low and other prepared foods)
• softened water

Sodium is required by the body in small amounts, but too much can lead to a number of health problems. Health problems associated with high salt intake include fluid retention, increased blood pressure, heart disease, stroke, kidney failure, and congestive heart disease. If you are concerned about any of these, please talk to your doctor.