RawWheyProtein: Healthy Lifestyle
Healthy Holiday Tips November 24, 2015 16:55
Tips for a Healthy Holiday:
1. Don't skip breakfast! Eat within 30 minutes of waking up. When you skip breakfast, you tend to be too hungry and are most likely to over eat. Have a piece of high protein quiche or have 2 eggs with a half of an avocado and green tea or have a raw whey protein shake on the holiday morning.
2. If you tend to overeat and it has led to unwanted weight gain, consuming 20 grams of pea protein 30 minutes prior to each meal can help you reduce your total calories, increase your protein intake and decrease your fat and carb intake. A recent study in the Journal of Nutrition found that drinking a mixture of pea protein and water 30 minutes before a meal will reduce your appetite and decrease the calories consumed at that meal. Read the study here: http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3295702/
3. One simple trick to help you over the holidays: Use a smaller plate for your meals. Your brain will be tricked into thinking you are eating more food.
4. During the holidays, load your first plate up with leafy greens, cooked veggies, and lean protein and eat in that order. If you are still hungry, then feel free to eat carbs and sweets, but you most likely won't be be hungry!
5. Substitute almond meal for white bread crumbs and low glycemic sweeteners like xylitol and stevia for sugar in your recipes. We used almond meal in our stuffing and cakes and xylitol in our orange cranberry walnut relish and pumpkin pie.
6. Consume alcoholic beverages responsibly. If you are drinking alcohol this holiday, have a glass of water in between each beverage to help stay hydrated and to reduce the amount of alcohol that you drink.
7. Eat slowly and savor your meal. Enjoy your loved one's company and the delicious flavors from this Thanksgiving holiday meal. When we eat our meals slowly, we are giving our brains the chance to catch up with the amount of food in our stomachs and this will lead to less chance of over eating.
We hope you have a wonderful Thanksgiving! Enjoy the time with your families this holiday season!
Happiness & Health to you and your families!
-Dr. Webster and the RawWheyProtein.com staff
What is protein and why is protein important for our health? August 24, 2015 15:38
Everything in the human body is either made of protein or is dependent on protein for its function. Everything! You could easily make the case that protein is the most important nutrient. But why is protein so important?
No other nutrient has such widespread uses in the body. Healthy fats, like omega 3’s, are used in lots of places in the body, but not everywhere. The same is true of vitamins, minerals and carbohydrates. All of these nutrients are extremely important for our health, but their uses in the body are not as all-encompassing as protein.
You may have heard that DNA controls the building blocks of life, and this is true. But proteins ARE the building blocks of life. Here is why. DNA has a very “simple” job; it decides which type of protein gets created, and when and where that protein is created. That is all! Everything in life, even your DNA is based around protein.
What is protein?
Proteins are made up of a combination of building blocks called amino acids. Different combinations of amino acids results in different proteins that can be used for all of the different structures and functions in the body.
Structure- You are literally constructed of protein. Muscle, skin, bone, nerves, organs and even blood cells are made of protein. If you want youthful skin, good muscle tone, strong bones and healthy organs you need to have adequate protein in your diet. If you restrict your protein intake, your body will wear out quickly and fall apart. Restricting your protein intake would be like asking a car manufacturer to build a good car without enough metal (or plastic these days). It just wouldn’t work. Your body can't work well without protein either because protein is the "metal" of all of the different structures of your body.
Hormones- An important group of compounds that keep you healthy and feeling good are hormones. Many hormones such as thyroid hormone, melatonin, insulin, growth hormones and adrenaline are made of protein. Other hormones that are not made of protein such as testosterone, estrogen and cortisol require certain proteins called enzymes in order to be manufactured in the body. So, without protein you could not make any of your body’s vital hormones.
Mood and Craving Control- Other important chemicals in the body are the neurotransmitters or as I like to call them, our "brain chemicals". Serotonin and dopamine are two common brain chemicals that help you feel good and give you motivation and a stable mood. Both of them, along with many other important brain chemicals, are made of protein. Without adequate protein intake you might experience anxiety, depression, insomnia, fatigue or uncontrollable cravings due to low production of these important brain chemicals.
Aging- In order to protect our bodies from damage you rely on a group of nutrients called antioxidants. Basically, antioxidants protect you from undergoing the same process that causes iron to rust. It is called oxidation and it is one of the primary causes of premature aging and chronic disease. The single most important antioxidant in the body is called glutathione and it is made directly from protein. Restrict your protein and you risk excessive aging due to low antioxidant production. And here is an important fact- you can’t replace glutathione with other antioxidants like vitamin C. Glutathione has a specific role in protecting your body and only it can perform that protective role.
Cleansing- Another role of glutathione is to help your body cleanse itself of toxic materials. That by itself is enough reason to make sure to consume adequate protein. But glutathione is only a small piece of the detoxification process. And, you probably guessed it, the other pieces of the detoxification systems in your body requires protein as well. In fact, your liver requires at least 25 grams of protein a day just for its functions alone. So if you ever hear someone use the words “fasting” and “detoxing” in the same sentence, you know they are only harming themselves. You cannot cleanse or detoxify the body without adequate protein intake.
Immunity- Your immune system helps fight infections and to do this it uses specific types of immune boosting proteins. Consuming high quality protein can be a nice boost to your immune system. Without it your immune system would shut down and you would likely become ill from bacterial or viral infections.
Energy- Protein can act as an energy source for your body to burn as fuel but more importantly protein helps control blood sugar. Those who eat more protein tend to have more stable blood sugar as well as more sustained energy levels throughout the day.
Healing- If you cut our skin, break a bone or damage your joints, protein is required to build new healthy tissue. In other words, protein is required for healing.
-Dr. Jeremy Webster
Weight Loss and Nutrition Expert
Meal replacements and high-protein diets help maintain weight loss July 22, 2015 15:32
Whey protein better than soy protein for weight loss July 15, 2015 13:52
There are lots of things that we can do to lose weight. We can exercise more or exercise harder. We can eat less food. We can try low-carb or low-fat diets. We can detox. But all of those things require work, desire and will power. While I am fully in favor of a good diet and exercise program, especially if you need to lose weight, I also stay on the lookout for research that makes the task of losing weight a bit easier. And I recently stumbled upon a study that will help you do just that.
Read the study here: http://jn.nutrition.org/content/early/2011/06/15/jn.111.139840.abstract
Whey protein reduces stress and improves mood July 10, 2015 11:31
Stress is one of the leading causes of weight gain and depression. Stress causes increases in cortisol which can slow your metabolism and cause you to gain belly fat. It can also increase episodes of depression in those who are especially vulnerable to stress related depression. Managing stress is one of the most important aspects of your overall health and fitness.
A study in the American Journal of Clinical Nutrition has reported that a protein found specifically in Whey can have a significant positive impact on stress-vulnerable people. The findings showed that when these individuals consumed whey protein, the individuals had lower cortisol levels (this is a good thing!) and they reported lower incidents of depression. Lower cortisol and improved mood were not found after consuming another form of dairy protein called casein. This means the benefits were not due to consuming protein in general but rather due to consuming whey protein.
Whey protein has many positive benefits that might lead to better mood and lower stress. It can help control blood sugar swings which can keep the mood stable. Whey is a great source of energy and can often reduce fatigue in the late morning or early afternoon. It also provides many building blocks that the body uses to make hormones and brain chemicals like serotonin. The study does not investigate exactly why whey protein is good for stress reduction and mood but it does suggest that it might be due to a boost in serotonin in the brain which is known to be associated with a positive mood. It is also possible that these benefits from whey are due to more than one of the beneficial aspects of whey protein.
So for a better mood and a reduction in stress, try a whey protein shake as a meal replacement for breakfast, lunch or dinner. You could also drink whey protein as a pre-workout or post-workout drink to enhance the effectiveness of your workout.
Read the study here: http://www.ncbi.nlm.nih.gov/pubmed/10837296
-Dr. Jeremy Webster- Weight Loss and Nutrition Expert
5 easy steps for better energy! June 25, 2015 17:25
My good friend Dr. Sam Shay once shared with me a 5-step morning routine that has made a big difference in my life as well as the lives of many of my patients so I want to share those steps with you. These 5 simple steps can be used to recharge, restore and rehydrate your body every morning. I suggest you do them immediately upon rising and in this exact order for best results. You will be amazed how easy it is to incorporate these 5 steps into your morning and you will love the extra energy you have all day long.
This might seem like a strange first step if you have never tried it before but tongue scraping is easy and effective. Our bodies are constantly trying to get rid of waste, even while we sleep. Some of the waste gets deposited on our tongues and this gives us a great opportunity to quickly cleanse our system of toxins that could be slowing us down and even making us fatter. By scraping our tongues first thing in the morning, we are getting rid of the toxins that have accumulated on our tongues during our sleep. When we remove these toxins, we have better dental health, we are able to taste our food better and our breath will smell better. Always scrape your tongue first thing in the morning before you brush your teeth, eat or drink water otherwise much of the toxicity will be flushed back into your body- NOT GOOD! A regular metal spoon will work perfectly for this task. Scrape from back to front over the entire tongue a few times and you will soon start to notice some of the positive effects of this easy first step.
2. Drink 1-2 full glasses of water.
While we have slept our bodies have become dehydrated. Drinking at least one if not two full glasses of water shortly after waking will help rehydrate our bodies and rev up our digestive system. Many people suffer from drinking too little water each day and as a result they have poor energy and a sluggish metabolism. Often dehydration leads to overeating which then causes you to gain unwanted weight. So this is an easy way to get ahead of the curve. By ingesting 16-32oz. of water in the first few minutes of waking you will be well on your way to meeting your water requirements for the day. A glass or two throughout the remainder of the morning, another one or two glasses of water in the afternoon and perhaps one glass after dinner and your water requirements for the day should be met. You might notice how much younger your skin looks once your hydration level improves. If you find it difficult to drink this much water in the morning, try adding a big squeeze of lemon to your water. It helps the water go down quicker and also aids your digestion. Make this a regular habit and you will notice that it becomes a welcome task that helps you wake up and feel refreshed.
3. Use the Bathroom (number 2).
It's not something we like to talk about, but we are all human. We need to eliminate waste every morning for good health and this is a great time to do it. Immediately after drinking 2 big glasses of water with or without lemon you will notice that it is much easier to have a bowel movement. You will feel lighter and your metabolism will work better if you can properly eliminate every morning.
Tips for easier bowel movements:
Relax- digestion doesn't work properly when you are stressed so when you are in the bathroom, try to find a nice happy place.
Read something- this will help you relax and allow for better bowel function.
Tilt your head and reading material to the right as you read- this is an old neurology trick that really works.
Be sure you take proper doses of magnesium and probiotics for good digestive health.
Let it happen- if you don't have a bowel movement within 10 minutes, that is ok. Don't try to force the issue, just go on with your day. But if you keep following this routine every morning you will soon be more regular and start feeling better as well.
4. Burst Exercise
Even if you don't have time for a full workout at the gym you can achieve great results with a quick morning exercise routine. You want to do a few quick bursts of exercise before you eat in the morning to get your metabolism going and encourage your body to burn fat the rest of the day. You will love the way you feel if you devote just 5-10 minutes toward a quick few bursts of exercise each morning. The X-iser is a great machine for accomplishing this brief "burst training" session and is one of the few pieces of exercise equipment that I recommend everyone own. 2-4 intense bursts of 20-30 seconds on the Xiser each morning is all you will need to rev up your engines and get your blood pumping. Studies show that this quick session is enough to help you lose body fat and improve your cardiovascular health. And it only takes a few minutes each morning! If you already exercise regularly then 2 bursts each morning is plenty to give you your morning boost. If you do not exercise at all, shoot for 3-4 bursts each morning and that should be enough exercise to give you all of the positive effects of going to the gym regularly. In fact, this is exactly the routine I use with my executives who work long hours and simply do not have time to go to the gym. And it works great!
While you sleep you are not eating (I hope) and this is called "fasting". As soon as possible after waking you want to break the fast (breakfast) with at least 3 bites of high quality protein. Early morning protein will help control our hormones and blood sugar making it much easier to have sustained energy throughout the day. Studies have shown that eating more of your calories in the morning can dramatically improve your ability to lose weight too. If you wait too long before eating breakfast, or if you don't eat enough protein for breakfast you will likely experience energy swings, fatigue, sluggish metabolism and irritability. The best forms of protein in the morning include eggs, meats and high quality protein powders.
-Dr. Jeremy Webster- Weight loss and nutrition expert
Learn what makes Raw Whey Protein a superior choice! June 09, 2015 13:25 2 Comments
Egg whites were long considered the gold standard for protein quality. They seemed to be the protein source that was the most compatible with the protein needs of the human body. Egg white protein was originally assigned a biological value of 100% and every other protein source (beef, fish, milk, etc) was measured as a lesser percent of protein quality. That is until the biological value of whey protein was discovered to be even greater than that of egg whites. Since you can't have a percentage greater than 100%, the percents were changed to whole numbers. Egg whites were assigned a "value" of 100 where whey protein powder measures well above 100, depending on the production methods. To this day, whey protein remains one of the finest protein sources known. It is nearly the perfect protein to promote the health and function of your body.
All Whey Proteins are NOT the Same?
Just as there are many different types of cheeses, there are also many different methods for extracting whey protein from whole milk and each process has an effect on the quality of the whey produced. There is micro-filtration, ultra-filtration, cross-filtration, and ionization to name a few. But the most important aspect of whey processing is heat, or more specifically, lack of heat.
Raw milk has never been through the heating process of pasteurization which can ruin the health-promoting properties found in the raw milk. Typical high-heat pasteurization denatures the protein which means the beneficial enzymes and other proteins are broken down into smaller pieces. This destroys the beneficial healing effects of those original proteins.
How much Heat is too much Heat?
There are two factors of heat that may have an affect on whey protein: 1) the amount of heat (temperature) and 2) the duration of the heat (time).
In order for powdered whey protein to be legally sold in the United States, it must undergo one of the four FDA approved methods below:
143F for 30 minutes- This is a good method that we have used in the past. It causes little denaturing of the fragile whey proteins but is very expensive.
161F for 15 seconds- This method results in no detectable damage to the protein. This is the method that we currently use when making Complete Whey Protein.
190F for 2 seconds (high-heat pasteurization)- This method fries the proteins leaving them very damaged. This is the most common method used for commercial whey proteins.
"Cold pasteurized" or "zero-heat pasteurized"- Although this process involves no heat beyond room temperature, it does require irradiating the product. We do NOT use this method for obvious reasons.
The milk used in Dr. Webster's Complete Whey Protein is subjected to the minimum amount of heat allowed by law. This low temperature process kills bacteria that might be in the milk but does NOT denature the healthy proteins or enzymes found in the fresh raw milk.
Complete Whey Protein Powder is a unique whey protein supplement that has many distinct advantages over other common whey protein products:
- gluten free, non-gmo, no high-fructose corn syrup
- no harmful, artificial flavors or sweeteners are added
- our products are never irradiated
virtually lactose free- those with lactose intolerance have no problem consuming this product
- low in allergens compared to whole milk products- many people with dairy sensitivity can still consume Complete Whey Protein without any reaction
- the healthy proteins from the fresh raw milk are completely intact
- other whey products have undergone high-heat pasteurization which destroys the healthy proteins found in fresh raw milk
- derived from grass-fed A2 Guernsey cows
great for the immune system and digestive health
- loaded with cysteine which helps detoxify our bodies
- rich in a fat-burning nutrient called CLA
Other protein sources such as soy, rice, goats milk and even regular whey protein cannot meet the health promoting standards set by this fantastic non-denatured whey protein.
-Dr. Jeremy Webster-Weight loss and Nutrition Expert
Click this image to order!
Did you know Dr. Webster is on the radio most Saturday mornings? January 16, 2015 11:31 2 Comments
You can listen to Dr. Webster on the Train Station Fitness Show almost every Saturday morning on Sports Radio's 1310am The Ticket!