Info and Tips | Protein 4 Women

Posted on September 28, 2020September 28, 2020 by Sandra — Leave a comment

What is Heart Rate Variability?

Heart Rate Variability (HRV) is the measurement of the intervals between your heartbeats. HRV varies by individual and tends to lower with age. It’s an extremely sensitive metric. It fluctuates greatly throughout the day and from one day to the next.

Heart Rate Variability

HRV is associated with the levels in the blood of C-reactive protein (CRP), a protein that is produced by the liver as a response to inflammation. High levels of CRP can indicate high levels of inflammation in your body, which is associated with a greater risk of hypertension, diabetes and cardiovascular disease. So, it’s important to have high HRV.

Why Looking at HRV is Important?

HRV is an important metric when it comes to your overall health and well-being. Tracking your HRV can help you gain a better understanding of:

Stress levels
Sleep
Nutrition
Mental health
Inflammation levels
Risk of disease

For example, if you’d like to see the effect of adopting a vegan or vegetarian diet has on your body, the impact will be noticeable in your heart rate variability trend. Conversely, if your daily routine and lifestyle are unchanged but your HRV is on a downward trend, it may be an indicator of increased stress or an oncoming illness.

Measuring HRV

There are numerous HRV monitors on the market. Some use a wrist strap, some use a finger sensor and others use a chest strap. The chest strap versions tend to be more accurate than the others. Most importantly, it’s important to be able to easily track your HRV. Using one that has an app makes it easy to track on your phone, for example. You want to look for a trusted brand, such as Polar or Garmin.

Since HRV varies by person, stating a “normal” range is difficult. Rather than looking at specific numbers, it’s more useful to follow your own trends. For example, if you’re taking steps to improve your fitness and overall health, over time you should see a gradual increase in your average heart rate variability—that means you’re on the right track!

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Posted on April 28, 2018October 14, 2018 by Sandra — 12 Comments

Difference Between Complete and Incomplete Proteins

Until about 15 years ago when I began seriously getting into the health and fitness industry, I thought protein is protein. And to be quite honest, preferring carbs, several days of the week I hardly ate any protein at all.

However, protein is very important to our bodies. Our bodies use protein to build and repair muscle tissue.

Now that I am a pescetarian, it’s even more important to pay close attention to the differences between complete and incomplete proteins to make sure I am getting enough complete protein in my diet. Vegetarians and vegans, in particular, need to know the difference between complete and incomplete protein and how to combine protein sources to make a complete protein. However, everyone should know the difference between complete and incomplete proteins to be able to make good nutritional choices. Continue reading Difference Between Complete and Incomplete Proteins

Posted on March 31, 2018June 27, 2020 by Sandra — 4 Comments

Hemp 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

Posted on March 16, 2018October 30, 2018 by Sandra — 2 Comments

Best 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

Posted on February 26, 2018 by Sandra — 14 Comments

Soy 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

Posted on February 21, 2018October 13, 2018 by Sandra — 12 Comments

Best 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 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!

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protein4women.com

Posted on January 21, 2018July 27, 2020 by Sandra — 10 Comments

Peanut Butter Powder Protein—Too Good to be True?

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?

Posted on November 8, 2017January 9, 2019 by Sandra — 6 Comments

17 Healthy High Protein Foods List

Whether you are on a Paleo, Vegan, Vegetarian, Pescatarian, 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 preferred 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

Posted on October 20, 2017October 31, 2018 by Sandra — 10 Comments

HOW MUCH PROTEIN IS IN FISH?

We all know that meat and poultry have a lot of protein. But what about fish? If you, like me, are looking for different options to fill your protein requirements, it’s time to take a closer look at fish.

You have probably heard that eating fish is good for you. But do you know why? Eating fish can have many health benefits:

Lowering blood pressure
Lowering triglycerides
Reducing inflammation
Reducing the risk of macular degeneration
Reducing the risk of heart disease
Reducing the risk of stroke

Fish is loaded with vitamins and minerals. Each type of fish provides slightly different nutritional value. Some fish may provide more Vitamin B6, for example, while another type of fish may provide more Vitamin E. Below are some of the vitamins and minerals commonly found in fish.

Niacin
Folate
Pantothenic Acid
Riboflavin
Vitamin A
Vitamin B6
Vitamin B12
Vitamin E
Magnesium
Phosphorous
Potassium
Selenium

Fish also provides a lean source of omega-3 fatty acids. Omega-3 fatty acids are good fats that your body needs but can’t make itself. Two crucial omega-3s are EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). They are primarily found in certain fatty, cold-water fish such as mackerel, sardines, salmon, herring, halibut, trout, anchovies, and tuna. ALA (alpha-linolenic acid), the third omega-3, is found in certain plants.

Research shows that omega-3 fatty acids benefit heart health. Omega-3s help to lower triglyceride levels. High levels of triglycerides are associated with coronary artery disease and metabolic syndrome.

One in four women in the United States dies from heart disease every year. Research shows that omega-3 fatty acids are particularly beneficial for post-menopausal women. Omega-3s can help slow, and potentially reverse, coronary atherosclerosis in women with heart disease.

Omega 3-s also benefit your brain. They help support mood and memory as you age.

How Much Protein is in Fish?

So how does the protein in fish stack up to the protein in beef, pork, chicken and turkey? A 3 oz. serving of skinless chicken or roasted turkey has about 25 grams of protein. The same serving of beef has about 26 grams. Pork has about 22, while ham has about 14.

Many fish and other seafood contain over 20 grams of protein per 3 oz. serving. I consider 3 oz. to be a conservative serving. Many people would consider 4-5 oz. (or more) as a serving. Depending on your serving size, one serving of fish may provide over 1/3 of your recommended protein for the day.

If you are looking for the most protein per serving ( 3 oz.) of fish and other seafood, some top choices include:

Scallops: 27 grams
Tuna: 26 grams
Salmon: 22-24 grams
Halibut: 23 grams
Tilapia 22 grams
Haddock: 21 grams
Ocean Perch: 21 grams
Rockfish: 21 grams
Shrimp: 21 grams
Cod: 20 grams
Blue Crab: 20 grams
Pollock: 20 grams

The chart below from the U.S. Food and Drug Administration shows the protein, fat, calories and other nutritional information for 21 fish and seafood varieties.

The American Heart Association recommends eating fish, particularly those high in omega-3s, at least two times a week. Fish provides complete protein with little to no saturated fat. Having varied sources of protein from fish and other seafood–with a mix of both fatty and lean fish is recommended for optimal nutrition.

Many people are familiar with only a limited variety of fish. Some people have only eaten a few similar types of fish and conclude all fish are about the same. Other people have tried fish a few times and are convinced they do not like it. As with many foods, different varieties have different textures and tastes. There is very fishy fish, such as Anchovies and very mild fish, like Cod. There is flaky fish, such as Sea Bass and denser fish, like Mahi Mahi. There is raw fish (Sushi) and canned fish (Tuna) and everything in between. Plus, there is a variety of seafood–Scallops, Shrimp, Clams… Of course how the fish and seafood is prepared is a huge factor in whether someone likes it or not.

Personally, I need to have any fish or seafood to be well cooked. I would rather have overcooked Halibit than undercooked Swordfish. For me, it all has to do with texture. Other people prefer Sashimi and seared Ahi. There are so many different types of fish to try and so many different ways to prepare it, there is bound to be some varieties that appeal to almost everyone. Below is a list of fish high in Omega-3s and a list of lean fish and seafood.

10 Fish High in Omega 3 Fatty Acids

Anchovy
Halibut
Herring
Mackerel
Salmon
Sardines
Snapper
Swordfish
Trout
Tuna

18 Lean Fish and Seafood

Bass
Bluefish
Cod
flounder/Sole
Haddock
Halibut
Lobster
Mahi-mahi
Monkfish
Orange roughy
Perch
Pike
Pollock
Porgy/Scup
Scallops
Snapper
Tilapia
Tuna

4 Fish to Eat in Moderation

Is fish a good, healthy source of protein? Yes. But it isn’t perfect. Traces of mercury is present in pretty much all fish and shellfish. These trace amounts are not usually a concern for most people. However, some fish contain more mercury than others.

Larger amounts of mercury is generally found in predatory and older fish. Shark, swordfish, king mackerel and tilefish are reported to contain the most mercury and should be eaten in moderation. The highest concentration of mercury is found in the skin and outer fatty layer of the fish. Removing these portions and eating a wide variety of fish can help reduce your risk of consuming excess mercury. Children and pregnant women should avoid eating these four fish.

HOW MUCH PROTEIN IS IN FISH?

Conclusion

As you can see, most fish has 20 grams or more of protein per 3 oz. serving. If you are looking to expand your sources of healthy protein or looking to add more protein to your diet, I encourage you to try several varieties of fish. Fish supplies a multitude of nutrients, in addition to protein, and provides many benefits to your health.

Your comments are welcome.

Posted on October 8, 2017October 29, 2020 by Sandra — 8 Comments

Protein and Women

Research on the optimal amount of protein we need to eat for optimal health is ongoing and often controversial. Several government agencies, as well as other organizations, are tasked with developing guidelines for nutrition. Protein recommendations are an important part of these guidelines.

However, with all the confusing and often contradictory information out there, it’s hard to know what to believe and what recommendations to follow.

My goal is to help women of all ages improve their health and wellness by making good, healthy choices–especially when it comes to protein.

Why do Women Need Protein?

Continue reading Protein and Women

Category: Info and Tips

What is Heart Rate Variability?

Heart Rate Variability

Why Looking at HRV is Important?

Measuring HRV

Difference Between Complete and Incomplete Proteins

Difference Between Complete and Incomplete Proteins