How does your shake measure up?
For the last few years, shakes and smoothies have become one of the main go-to meal items. People who don’t like to sit down and eat breakfast find taking a smoothie to go saves time and still allows them to get in some decent nutrition to start their day.
Heading to the gym after work, a shake or smoothie will give your body the fuel it needs to protect muscle mass and allow the body to burn off the fat, rather than the opposite that occurs when working out well past your last meal.
But how do we know what to ask for when ordering a shake or smoothie to go, or what to look for when shopping for a protein powder to take home?
Here are eight tips on what to avoid and what to look for when sourcing your protein. Let’s take a look at some things to avoid when reading those labels.
1. Remember that not all protein sources are created equally. Soy, for example, tends to be at the bottom of the pack in terms of quality. It’s fairly cheap to source and process, therefore buying it in a tub is going to be cheaper than some of the other options out there. Soy also causes bloating and digestive discomfort in some people. And, of course, there’s the concern associated with soy regarding the effects of consuming too much estrogen. So, all in all, it’s just best to avoid it.
2. Artificial sweeteners are another nasty to watch for. Labelling can even be misleading surrounding sweeteners. I’ve seen something like “Sweetened with Stevia” clearly displayed on the front of the container, but when I turned over the container and read the ingredients, I have found things like aspartame, sucralose, xylitol, sorbitol and the like. Oh sure, I found stevia in there, but way down the list. And if you know anything about reading labels, the farther down the list they appear, the smaller the quantity there is of it in the item.
3. Gluten is another ingredient that you may not expect to find in your protein powder but may be lurking in the depths of the bag. Some protein sources that have a bland flavour will have flavour additives that contain gluten.
4. Flavours and colours should also be avoided as they are seldom, if ever, derived from real, unadulterated food sources.
So, now that we know what to avoid, let’s dive into what we should be looking for when choosing a protein source.
1. Whey and micellar casein are the best proteins for fuelling and protecting muscle and keeping you satisfied afterwards, often up to three hours. If you can find these two combined in one product, you have hit the jackpot. Whey on its own fills you up right away and takes the edge off hunger. Sometimes however, when taken on its own, hunger returns too soon. Micellar casein has a slower digestion rate, allowing the body to remain satiated much longer.
2. Look for the short list of ingredients. It doesn’t take more than a handful of ingredients to make a quality protein shake. If you have to Google the ingredients, best to put it back on the shelf.
3. Check the balance. Most of us who follow along with the column regularly know that PFC balance is what we are trying to achieve. What most people don’t realize is that some shakes are created to be a complete meal in an of itself without adding anything to it.
Overview for all signs:
Take some time for sober second thought this full moon week. The way words are strung together are important to how events will play out; clear any misunderstandings. Some previous impressions will turn out to be incorrect, so delayed action works out in everyone’s favour. Key individuals should compare notes before information These are more correctly referred to as meal-replacement shakes. Check the nutritional label and if you are using a shake where the number of grams of protein is close to or within five grams of the number of carbohydrates, then you are likely using a meal replacement shake. These are meant to be consumed “as-is” and without any added fruit or veg carbs. Add-ins will alter the balance of that shake and create a spike in blood sugar, resulting in some storing of fat. Definitely something no one wants.
If your label indicates that the protein amount is significantly higher than the carbohydrates, say eight grams or more, and it contains a fat component, then you have the flexibility to make it your own. Adding in a small amount of fruit or veg will simply bring it up to balance with the is made public.
Financial negations continue and need to be worked around in ways to reach an agreement. In any case, most are optimistic about the progress made so far.
Arrange to meet in person for final chats. Some are obsessed with their own agenda, even if it does not match reality. Love and romance are highlighted with special events.
ARIES: Bright ideas can be turned into money-making projects. Get others on the bandwagon with you.
TAURUS: Buy yourself some time so you can pull things together. Manoeuvre around blocks or delays.
GEMINI: You do your best to be convincing in ways others expect. Any corrections can be made later.
CANCER: Negotiations go on in private. Nail down what you can while the rest remains up in the air.
LEO: Tap associates who have the right connections or influence to assist you with future plans. protein and no spike in sugars will occur. Leaving and consuming as is also works because there are still all three components — protein, fat and carbs.
4. Taste, believe it or not, I consider to be very important. There are very few people who will use a product long term if they don’t enjoy it just because it’s healthy for them.
Sample it mixed up with water and ice at first, and if you like it then you have a winner. Because if you like it plain, then you can take it with you on the go, shake it up in your water bottle on those days when you don’t have time to make a lunch and know you’re going to enjoy it.
Now that you know what to look for and what to avoid, check the labels on your current bag or tub of protein and see how it measures up. Because really, there’s no point spending money on something that’s not the quality you thought and won’t deliver the results you expected.
There are still a few spots left in the Summer Shape Up Challenge beginning Monday in Kelowna. For more info and to register, call 250-870-8719 or go online to www.fuelignitethrive.com
Tania Gustafson is one of only five nutritionists and fitness coaches licensed and certified in Canada. She coaches a program of blood sugar stabilization, not diets, to achieve weight loss and health goals. Contact her for your complimentary health assessment at fuelignitethrive.com or by emailing her at tania@ fuelignitethrive.com.
VIRGO: Double check that others follow through on their promises. Status or residence are discussed.
LIBRA: Take time out or leave town. Keep some of your agenda private, as it will be important for now.
SCORPIO: The full moon highlights your finances and assets. Convert or liquidate what you should.
SAGITTARIUS: Your sense of duty is strong and others count on that. Make special arrangements.
CAPRICORN: Others show their support for you in tangible ways. Keep certain info private for now.
AQUARIUS: You have luck with home or property matters. Make suitable changes or alterations.
PISCES: Make private deals with those on the same page. Others have their own ambitious plans.
Heather Zais is an Okanagan resident and astrologer. Her column appears each week in The Okanagan Weekend. Contact her at heather_zais@telus.net.