Health Benefits of Whey Before Bedtime

One of the issues most of my clients struggle with when they first come to me is after-dinner snacking. They feel like they need a little “something” in those few hours between dinner and bedtime. One of the strategies I find most effective for my clients is using whey protein just before bed to help them boost metabolism, burn some fat and feel satiated. So what are some of the health benefits you can expect from incorporating whey protein into your bedtime routine?

  • Burn fat while you sleep: Whey protein provides a boost of amino acids which help increase your metabolism, allowing your body to burn additional calories while sleeping.
  • Improves post-workout muscle recovery: When you workout, you are tearing down your muscles to build them up. Whey protein allows your muscles to recover faster, especially when sleeping. Giving your body that boost just before bed helps tremendously with recovery and reducing muscle soreness. You ensure that your muscles are getting the protein they need to rebuild after a workout.
  • Improved sleep & waking up refreshed: Adding in amino acids and burning calories in your sleep helps you wake up feeling refreshed and energized in the morning.

There is a small minority that may have difficulty sleeping when taking whey protein just before bed (for some, an increase in metabolism may cause an increase in energy). If this is the case, you can try mixing it with magnesium powder or using magnesium lotion to help support natural sleep.

Please be sure that you are using a whey supplement that is low in calorie and sugar, it should really just be whey without any added ingredients. You’re looking for a supplement, not a small meal. Some suggested products include:

Whey Protein Supplement

Improved sleep with magnesium:

DISCLAIMER:  The information contained on this site is not provided by medical professionals and is provided for informational purposes only.  The information on this site is not meant to substitute consulting with your podiatrist, doctor or other health care professional. The information available on or through this site is in no way intended to diagnose, influence treatment or cure any foot or other health problems nor is it a substitute for the services or advice of a podiatrist, physician, or health professional.  You should always consult a physician licensed in your state in all matters relating to your health.

Protein Waffles!

I LOVE waffles and pancakes, but unfortunately I really have to watch my carb intake and make sure I eat high protein meals. That’s why these protein waffles are the perfect solution! I also love that my kids can get in their required protein intake with this all-in-one meal. Easy, nutritious and delicious!

Protein Waffles

Ingredients

Directions

  1. Preheat waffle iron and spray/mist with coconut or olive oil.
  2. Combine all ingredients in a large bowl and mix until smooth consistency
  3. Pour batter into waffle iron and cook for 2-3 minutes, depending on your waffle iron’s instructions
  4. Top with nut butter and/or fruit for added nutritional boost. Enjoy!

 

Healthy Low Carb Pasta Packed With Protein

Like most women, I LOVE carbs! I would eat them all day if I could. Unfortunately, I must limit my carbohydrate intake, or I gain weight very quickly. However, as a Mom of two young children, pasta is a staple meal in our home. While brown rice pasta is definitely a healthier alternative to traditional white pasta, it is still quite high in carbs, which means I have to limit myself.

One day as I was strolling through Whole Foods a year or so ago, I came across a pasta made of lentils! JUST LENTILS!!! I was intrigued, so I turned the box around the read the label, and was so excited to find that this pasta was packed with protein! As I continued down the aisle I spotted pasta made simply from chick peas – score! Since my toddler loves pasta, but isn’t really into meats of any kind, I try to get her protein from beans and legumes. Lentil or bean based pastas are the perfect solution. It also allows me to enjoy pasta and know that it’s slightly less carbohydrates than brown rice pasta, and I am getting my protein requirements for the day! WINNING!

Since I found these pastas, I have been recommending them to all my clients. I am happy to say that most of them (and their children) love them. There are a few different brands out on the market, so look for brands that are organic and contain ONLY lentils or chickpeas/beans as the ingredient. I enjoy the red lentil pasta, green lentil pasta as well as the chick pea pasta. If your children are sensitive to the color of their food, opt for green lentil or chickpea pasta, because it looks closer in color to traditional white pasta, whereas the red lentil pasta is pink in color.

DISCLAIMER:  The information contained on this site is not provided by medical professionals and is provided for informational purposes only.  The information on this site is not meant to substitute consulting with your podiatrist, doctor or other health care professional. The information available on or through this site is in no way intended to diagnose, influence treatment or cure any foot or other health problems nor is it a substitute for the services or advice of a podiatrist, physician, or health professional.  You should always consult a physician licensed in your state in all matters relating to your health.

Protein-Packed Green Smoothie With Banana And Almond Butter

Smoothies are a great, easy way to get in lots of nutrients while on the go. This is one of my favorites! Here’s to a healthy 2017!

Recipe courtesy of JustRecipes Facebook Page

Serves 2

Ingredients

2 cups frozen spinach
2 Medjool dates, pitted and chopped
1 banana
3 tablespoons natural almond butter
2 scoops of your favorite vanilla protein powder
1 cup water (or a little less if you like thicker smoothies)
2 teaspoons flax seeds
1 teaspoon cinnamon
Instructions

Combine everything in a blender.

Blend on high speed until everything is blended together. (This might take a little longer than usual because of the dates.)

Pour into two glasses, or two mason jars if you’re sipping on the go, and enjoy!

Vegan Protein Sources: Going Meat-Free

People often ask me if I follow a particular style of eating: Paleo, vegan, vegetarian etc. Personally, I don’t subscribe to one particular nutritional theory. I listen to my body and what it is telling me it needs. When I eat something and it makes my body feel good, then I know it’s a good food for my body. The same applies when something makes my body feel sluggish, tired or bloated; I know that food is not right for my body.

I try to eat mostly plant based foods in my diet, as I know they give me energy and make me feel vibrant and healthy. I have found some great, little known vegan sources of protein I wanted to share with you.

Whole Grains: Whole grains such as rice, millet, quinoa, buckwheat and oats still contain all of their naturally occurring vitamins, minerals, and fiber. You want to avoid the white refined grains like white flour and white rice, as they have had their bran and their germ removed, along with some of their nutritional value.

Beans: Beans contain a more complete set of amino acids than many other plant foods. Beans are best prepared fresh, and it is recommended to start with beans that are smaller in size such as split peas, mung and adzuki beans for easier digestion. You can also make beans easier to digest by soaking overnight, adding spices or vinegar, skimming off cooking foam, pressure cooking or puréeing and eating small portions.

Soy: Soy is one of the most difficult beans to digest. Common forms of soybeans eaten in the American culture include edamame, tofu, tempeh, miso, and tamari. Fermented soy is often easier to digest.  Many people are allergic to soy, and many “food-like” substances incorporate highly processed versions of soy that are difficult to digest and contain very little nutritional value (such as soy milk, soy-meats and soy ice cream). Soybeans are one of the most genetically engineered crops in America, so I personally believe it is extremely important to only choose organic, certified non-GMO soy if you choose to consume it.

Nuts: Nuts can be a good source of vegan protein, but they are quite high in fat as well, so they should be enjoyed in moderation. Peanuts (which are actually legumes) are higher in protein than any nuts. Nuts also contain heart-healthy monounsaturated fats and antioxidants.

Leafy Greens: Broccoli, spinach, kale, collard greens, bok choy, romaine lettuce, and watercress all contain varying amounts of protein and should be enjoyed often. Leafy greens are also great sources of magnesium, iron and calcium and Quercetin, which has antioxidant, anti-inflammatory and cancer fighting properties. Green leafy vegetables are dense with easily-assimilated amino acids as well as other life-extending nutrients.

© Integrative Nutrition, Inc. | Reprinted with permission

DISCLAIMER:  The information contained on this site is not provided by medical professionals and is provided for informational purposes only.  The information on this site is not meant to substitute consulting with your podiatrist, doctor or other health care professional. The information available on or through this site is in no way intended to diagnose, influence treatment or cure any foot or other health problems nor is it a substitute for the services or advice of a podiatrist, physician, or health professional.  You should always consult a physician licensed in your state in all matters relating to your health.

Brownie Cookie Dough Swirl Protein Balls from fitfoodiefinds.com

These protein balls are delicious and a great, easy snack to grab on the go when you’re out and about.

Ingredients

For the Brownie flavor
¼ cup chocolate protein powder
½ cup oat flour
2 tablespoons cocoa powder
2 tablespoons almond butter
1 tablespoon maple syrup
¼ cup almond milk

For the Cookie Dough
¼ cup vanilla protein powder
½ cup oat flour
½ tablespoon maple syrup
2 tablespoons almond butter
3 tablespoons almond milk

Instructions
In a medium size bowl, mix together all ingredients for the brownie flavor. It should be the consistency of cookie dough. If it’s too dry, add a bit more almond milk.
Then, roll the dough into about ½ tablespoon balls. Set aside.
Rinse that bowl, then mix together all ingredients for the cookie dough flavor. Again, if it’s too dry, add little more almond milk.
Roll the dough into about ½ tablespoon balls.
Next, take 1 brownie ball and 1 cookie dough ball and combine them by compressing them together and rolling into a ball. Repeat!

http://fitfoodiefinds.com/2014/07/brownie-cookie-dough-swirl-protein-balls/

Egg Nog No-Bake Protein Balls

One of my favorite holiday indulgences is egg nog. Unfortunately, it is very high in fat AND sugar, making it a once in a blue moon treat for me. However, these healthy egg nog protein balls are right up my alley as a healthy snack for the holiday season. Enjoy!
Ingredients
½ cup cashew butter
2 scoops egg nog protein powder
1 tsp vanilla extra
½ cup old-fashioned oats
1/3 cup cocoa powder
¼ cup ground flaxseed
¼ cup almond milk
*Optional: Add in some chocolate chips. This is if you want to make chocolate-chocolate chip cookies

Instructions
-Mix all of the ingredients in a bowl. Mix until it forms a thick, grainy, cookie-dough like batter, not too smooth or watery.
-Set out a piece of wax paper and scoop out a spoon-sized piece of cookie-dough. Roll into a ball and place on the wax paper.
-Place into the fridge or freezer (freezer if you want in about 20 minutes, fridge if you want to wait an hour)
-Eat and enjoy