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Hemp Protein Powder Benefits and Risks

Hemp Protein Powder Benefits and RisksHemp Protein Powder Benefits and Risks

If you’re looking to increase your protein intake from a natural, plant based source, then hemp protein powder is definitely worth considering. Hemp protein powder is Vegan, Gluten Free, Non-GMO, and has a low allergy risk.

Hemp Protein Powder Benefits and Risks

Hemp protein powder is made from hemp seeds, which provide many healthful benefits. Hemp protein powder contains 20 amino acids, including 9 essential amino acids that our bodies are unable to produce on their own. Hemp protein powder provides the essential fatty acids omega-3 and omega-6- (including hard-to-get gamma linolenic acid (GLA)) in a healthy 3:1 ratio. What’s more, hemp protein powder also provides a healthy dose of antioxidants, minerals, fiber and chlorophyll.

Let’s take a look at some other nutritional values of hemp protein powder. Continue reading Hemp Protein Powder Benefits and Risks

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Best Protein Powder For Women

Best Protein Powder For WomenBest Protein Powder For Women

Choosing a protein powder can be confusing. There are so many different types and brands.

Many women have been afraid of protein powders–thinking they will start looking like a man! This myth stems from the fact that the traditional protein powders were made for men wanting to build muscle quickly and bulk up. Of course these products do still exist and are very popular among bodybuilders and other athletes, but there are more and more varieties of protein powders available for the non-bodybuilding population–including us women.

There are a number of reasons women add protein powders to their diets, including:

Help build muscle

Help lose weight

Easy and quick way to consume more protein

Alternative to other protein sources

Let’s take a look at a few types of protein powders. Continue reading Best Protein Powder For Women

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Soy Nuts Nutrition

soy nut nutritionSoy Nuts Nutrition

Let me start by saying I love soy nuts–other soy products–not so much.

Soy nuts are roasted or baked soybeans. They can make a tasty snack that’s rich in healthy protein and other nutrients. Soy nuts are a very nutrient dense food. They pack lots of nutrients in a very small serving. Eating small amounts of soy nuts is a healthful and easy way to boost your daily intake of a variety of important nutrients–including protein.

Soy Nuts Nutrition

Nutrient Density

A 1/4 cup serving of dry-roasted soy nuts contains 194 calories.  One fourth cup is not a lot, but that ¼ cup contains concentrated protein, fiber, vitamins and minerals and Omega-3 and Omega-6 fatty acids. Continue reading Soy Nuts Nutrition

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Best Egg White Protein Powder

Best Egg White Protein PowderBest Egg White Protein Powder

Many people are introducing protein powders into their diets for various reasons. But when you think of protein powders, egg white protein powder is usually not the first type of protein powder most people think of.

In the past, bodybuilders were primarily the consumers of protein powders. They also were the ones adding eggs or egg whites to their protein shakes. That is no longer the case. As protein powders became more mainstream, and as more and more “average” people began looking for ways to add healthy, low fat protein to their diets, a larger variety of protein powders have become available. Egg white protein powder is one of them, and it is gaining popularity.

One scoop of egg white protein powder can provide 4 times the amount of protein found in one whole egg, and 6 times the amount of protein in one egg white.

How much protein does a woman need? See protein4women.com/protein-and-women  for more info.

Who Should Use Egg White Protein Powder?

If you are looking for a convenient low fat and low calorie protein source, egg white protein powder may be a good option. It can be added to milk, milk alternatives, green drinks, yogurt and more. It generally has a milder taste than other types of protein powders, such as whey or soy.

Because egg white protein is non dairy, it can be used by individuals with lactose intolerance. Most egg white protein powders contain little carbohydrates, so they are a good option for dieters or those on a low carb or paleo diet too.

Best Egg White Protein Powder

 

Most varieties are soy free; however, some do contain soy lecithin.

Best Egg White Protein Powder

However, not all egg white protein powders are the same. Some low quality products, especially those manufactured outside the U.S., may contain traces of antibiotics and hormones and also may put you at risk of being exposed Salmonella. Therefore, it is important to look for quality products produced in the USA. Still, some egg white protein powders contain added flavors, sweeteners, preservatives and other additives.

Best Egg White Protein Powder

Which egg white protein powder is the best?

Let’s take a look at 3 popular brands and see how they compare.


Jay Robb Egg White Protein PowderBest Egg White Protein Powder

Flavors: unflavored, vanilla, chocolate, strawberry

Unflavored Ingredients : Pure extracted egg white albumin and non-GMO sunflower lecithin.

Chocolate Ingredients: Egg albumin, xylitol, cocoa powder, natural flavor, xanthan gum, non-GMO sunflower lecithin, and stevia.

Strawberry Ingredients: Egg albumin, xylitol, natural flavor, xanthan gum, non-GMO sunflower lecithin, Reb-A stevia, citric acid, and red beet powder (color.)

Vanilla Ingredients: Egg albumin, xylitol, natural flavor, xanthan gum, non-GMO sunflower lecithin, and stevia.

The unflavored variety nutritional profile:

Serving size: 33 g

Calories: 115

Fat; 0

Sugar: 0

Protein: 24 g

The flavored varieties have 2 sugar alcohols and 120 calories.

This egg white protein powder is favored by many. It mixes well and has a mild taste.


Paleo Protein Egg White Powder

10 varieties: organic unflavored, unflavored, chocolate, blueberry tart, coconut cream, cinnamon roll, espresso, glazed donut and vanilla.

The unflavored variety ingredients: Egg White Powder (from chickens not treated with hormones or antibiotics and non-GMO)  & Sunflower Lecithin

The unflavored variety nutritional profile:Best Egg White Protein Powder

Serving size: 30g

Calories: 100

Fat: 0

Sugar: 0

Protein: 25 g

The flavored varieties are sweetened with monk fruit and natural flavors. Some contain a probiotic. Most have 21 grams of protein.

This egg white protein powder is a favorite among those looking for a variety of flavors and have a preference for a sweeter taste. Although there are unflavored and organic unflavored choices. All use eggs from chickens not treated with hormones or antibiotics and non-GMO.


NOW Sports Eggwhite Protein

3 varieties: regular, vanilla creme and rich chocolate

The plain egg white variety nutritional profile:Best Egg White Protein Powder

Serving size: 20 g

Calories: 100

Fat; 0

Sugar: 1

Protein: 16 g

The plain egg white variety ingredients: Egg White Powder

The regular/plain variety is pure egg whites–nothing else.  It does not contain lecithin, as others do and has no added flavors. It gets frothier than other egg white protein powders and does not dissolve as easily.

The vanilla creme and rich chocolate flavors have added ingredients–making them dissolve better.

Vanilla creme ingredients: Egg White Powder (Instantized), Xylitol, Natural Vanilla Flavors, Better Stevia® [Organic Stevia Extract (Leaf)], Natural Citrus Flavor and Soy Lecithin (< 1%).

The serving size is much smaller than most egg white protein powders, making the protein lower. However, the label lists 1 gram of sugar. There is no sugar added to the plain egg white powder. It contains only egg whites, so I don’t know where this is coming from. The other brands do not list any sugar.


Which egg white protein powder is the best?

The one that fits best with what you want and don’t want.

The unflavored variety of these 3 popular egg white protein powder brands:  Jay Robb Egg White Protein Powder, Paleo Protein Egg White Powder and NOW Sports Eggwhite Protein, are very similar.

The Paleo Protein Egg White Powder does have an organic product, which is perfect if you want organic and don’t mind adding your own flavoring.

If you want plain, pure egg white powder with nothing added, the regular, plain NOW Sports Eggwhite Protein is the way to go.

In terms of flavors, it depends on what is most important to you and what you want to avoid. The flavored varieties contain different types of sweeteners and other added ingredients. By far, Paleo Protein Egg White Powder has the most flavors to choose from.

Best Egg White Protein Powder

Which egg white protein powder do you think is the best?

I’d love to hear your opinions!

BUY HERE

protein4women.com

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Peanut Butter Powder Protein–Too Good to be True?

Peanut Butter Powder Protein

Peanut Butter Powder Protein

Too Good to be True?

Many people love peanut butter–myself included. In fact ,every year,

Americans eat three 16 oz jars of peanut butter per person each year. That may not seem like a lot, but one 16 oz. jar of peanut butter contains 14 servings, that adds up to 42 servings per person. (Since not every single person eats peanut butter, some of us are eating a lot more.

The fact that peanut butter is so versatile gives us the opportunity to eat it in many different ways–peanut butter cookies, peanut butter smoothies, peanut butter sandwiches–with jelly, bananas, marshmallow fluff… (I love peanut butter and pickle sandwiches–strange I know, but my mom introduced me to them when I was a child and I have eaten them ever since!), peanut butter and apples, peanut butter and celery…

I eat peanut butter on toast at least once per week. My husband eats peanut butter and jelly sandwiches during his daily commute.

The problem with peanut butter is that it has a lot of calories and a lot of fat–yes it’s primarily the healthy type of fat, but it’s fat nonetheless.  One serving of the peanut butter I usually eat has 16 grams of fat–that’s 25% of the recommended daily allowance.  Plus, many peanut butters have sugars, oils and other ingredients that are not healthy (or needed)  such as: Hydrogenated Vegetable Oils, Molasses, Corn Syrup Solids, Agave Syrup, Mono and Diglycerides, Maltodextrin… Continue reading Peanut Butter Powder Protein–Too Good to be True?

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Zing Protein Bars Review For Women

Zing Protein Bars Review For Women
Zing Protein Bars

Review For Women

I’ve tried a lot of protein bars over the years.  Since becoming a pescatarian, I have been searching even harder for healthy protein bars to meet my protein needs. However, I have found that high protein often equals high artificial ingredients and an artificial taste. Also, while being high in protein, they tend to be high in total fat and saturated fat.

First, let me explain what I consider a “protein” bar.  For me, 10 grams of protein per bar is the minimum qualification to be classified as a “protein” bar. Unless you start looking at bars that are designed for bodybuilders and those looking for very high protein, 10 grams of protein, or more, is not so easy to find–especially if you are looking at fat and sugar as well.

Let’s take a look at Zing Protein Bars. Can these bars be a good choice for women looking for a relatively healthy bar with a balance of protein, sugar and fat? Continue reading Zing Protein Bars Review For Women

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Health Warrior Protein Bar Review For Women

Health Warrior Protein Bar for Women

Health Warrior Protein Bar Review For Women

The Health Warrior Protein Bar is called a “superfood” bar. Although there is no standard criteria for superfoods,  superfoods are considered nutrient dense foods that are especially beneficial to our health.  Superfoods include whole grains, legumes, nuts, seeds, fatty fish and fruits and veggies. The Health Warrior Bar includes several of these superfoods–specifically chia, oats, quinoa and almonds.

The Health Warrior Protein Bar is a great option for vegans (except the Honey Almond flavor), vegetarians and  women looking for a  healthy bar with a good balance of protein, sugar and fat.

Main ingredients: chia, oats, quinoa, brown rice syrup, pea crisps

  • 1.76 oz/ 50 grams
  • Health Warrior Protein Bar for WomenCalories: 200
  • Total Fat: 8 grams
    • Saturated Fat: 2 grams
  • Fiber: 7 grams
  • Sugar: 9 grams
  • Protein:11
  • Omega-3: 2000 mg

Continue reading Health Warrior Protein Bar Review For Women

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17 Healthy High Protein Foods List

17 Healthy High Protein Foods List

17 Healthy High Protein Foods List

Whether you are on a Paleo, Vegan, Vegetarian, Pescaterian, or High Protein Diet, your body needs protein from a variety of healthy protein sources for optimal health.

Protein is made up of smaller components called amino acids, 12 of these are manufactured by our bodies. Another 9, called essential amino acids, must be obtained from food. A complete protein is a protein that contains all of the essential amino acids. Animal proteins, including meat, poultry, seafood, eggs, and dairy are complete proteins. Only a few plant based proteins are complete proteins. Incomplete proteins, such as peanuts, dried beans and whole grains. To become a complete protein, 2 of these incomplete proteins need to be combined.

Each type of protein source  has its own benefits. Different varieties of each protein source also have different nutritional values. For example, some types of fish are very lean and low in calories and others have more fat and are high in heart-healthy omega-3 fatty acids.

There is also a difference between organic and non-organic dairy products. The government regulation on organic farming causes organic farms to produce organic dairy products with different, and better, nutritional qualities than conventional dairy products. Organic dairy products contain significantly higher protein, ALA (alpha-Linolenic acid), omega-3 fatty acid and a higher omega-3 to omega-6 ratio than conventional dairy products.

In regard to legumes and grains, dried is much prefered over canned–especially due to the high sodium content in canned foods.

Many fitness professionals consider protein powders (and bars) to be the best thing ever. As a Fitness Professional and Wellness Coach, with a focus on nutrition as well as fitness, I believe some powders and bars can be healthy. However, most are not, so I am not including any in this 17 Healthy High Protein Foods List. If you are interested in a healthy “protein” bar, you can read my review on one HERE.

I have broken down the 17 Healthy High Protein Foods List into 5 categories: Dairy, Fish, Meat, Poultry, and Plant Based Protein. I have also included one or more of the nutritional benefits of each of the individual proteins. Continue reading 17 Healthy High Protein Foods List

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Pumpkin RX BARS-Review

Pumpkin RX BARPumpkin RX BARS–Review

Fall is the time to  find everything PUMPKIN!

Every year more and more pumpkin flavored foods come out in all sorts of places–restaurants, coffee houses, donut shops, supermarkets… Not just good old pumpkin pie. There is pumpkin flavored coffee, tea, scones, muffins, pancakes, cookies, ice cream, cheesecake and even soup, pasta and pasta sauce. Unfortunately, most of these pumpkin flavored foods are not very healthy. Most have a lot of fat and sugar to say the least.  Many are full of artificial flavors and other ingredients.

If you love pumpkin, there are a lot of “treats” to try. Most of these delicious foods are only available for a short time each year. Popular items even sell out fast. When I first tried a particular pumpkin flavored coffee a few years ago, I loved it. When I finished the package I went back to the store to get more; it was sold out! I had to wait an entire year to get it again. The next year I stocked up.

When thinking of pumpkin flavored foods, protein bars and nutrition bars are not usually what come to mind. But why not? If you are looking for a natural bar with no dairy, gluten or soy and no added sugar and you love pumpkin, RX BAR PUMPKIN SPICE  is definitely worth a try! Continue reading Pumpkin RX BARS-Review

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RX BAR Reviews for Women

RX BAR Reviews for Women

I am always on the lookout for a healthy and natural bar that has a minimum of 10 grams of protein and is low in fat (especially saturated) and low in sugar. I know that 10 grams of protein is not really a protein bar for those looking for a high protein bar or on a high protein diet, but as a woman and a personal trainer (not a bodybuilder), 10 grams of protein is a good compromise between a true protein bar and an energy bar. There are many bars with natural ingredients, but sadly few with more than a few grams of protein.
I’ve tried a lot of protein bars over the years. In my experience, the higher the protein, the more chalky and/or artificial the taste. Also, while being high in protein, they tend to be high in fat and high in chemicals. You should be able to pronounce the ingredients in your food and know what those ingredients are. Continue reading RX BAR Reviews for Women