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

Understand why protein is important to your health!

Meal replacements and high-protein diets help maintain weight loss July 22, 2015 15:32

Have you ever gone on a strict diet and lost some weight only to gain all of the weight back and possibly even more? This is a common problem I see in my weight loss clients. For some, it's not that difficult to lose weight but it can be very hard to keep the weight off over the long term.  Over time this "yo-yo'" weight loss can become frustrating, often leading to depression or a feeling of hopelessness. Even worse, it can discourage people from trying to lose weight altogether.

The American Journal of Clinical Nutrition published a study that could help those who can't seem to keep those unwanted pounds from piling back on after a successful attempt at losing weight. The study found that both meal replacement shakes and high protein diets led to far better weight loss maintenance than in control subjects.

You can read the study here: http://ajcn.nutrition.org/content/99/1/14

The study found that those who used meal replacement shakes gained back on average 8.5 lbs less than those who did not use meal replacement shakes. Interestingly, those using meal replacement shakes had even better results than those on diet drugs. Yet the meal replacement group did not suffer from any of the potential side effects of the diet drugs. The study also found that those eating a high protein diet gained back on average 3.3 lbs less than those not on a high protein diet. These are exciting findings for those who have a difficult time losing weight and keeping it off because it seems like there is a simple solution to the problem.  Further, the two findings can be combined for a potentially increased benefit. 

If you are one of those who are tired of the scale constantly moving up and down, I suggest you take advantage of this study's findings by incorporating high protein meal replacement shakes into your daily schedule. One or two meal replacement shakes per day can be very helpful.  I always recommend a meal replacement shake contain 20-30 grams of protein powder, a healthy fat like almond butter or coconut oil, and either greens or berries. This combination ensures you are getting a well balanced meal and not missing any important nutrients in your diet. You might also consider adding pre-workout protein energy shakes and post-workout protein recovery shakes to boost your overall protein consumption and improve your workout results.  15-30g of protein powder in water or almond milk works well for this purpose.

-Dr. Jeremy Webster
Weight Loss and Nutrition Expert


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.

A study published in the Journal of Nutrition looked at the differences in supplementing with whey protein, soy protein and carbohydrate drinks. And what they found is pretty amazing. First, they showed that all calories are not the same when it comes to weight loss. Protein seems to have a more positive effect where carbohydrates have a negative effect on weight. I think a lot of people might already know that or at least assume that to be the case. But the other findings were even more impressive. The study found that all proteins are not equal when looking at changes in weight and body composition. Whey protein far out performed soy protein for both weight loss and fat loss. So, a calorie is NOT a calorie. And protein is NOT protein.  It depends on the type of calorie and the type of protein you consume.

 

Read the study here: http://jn.nutrition.org/content/early/2011/06/15/jn.111.139840.abstract

 

When comparing the whey protein group to the carbohydrate group, the whey protein group finished the study weighing on average 3.96 lbs less than carbohydrate group. More importantly was the type of weight that was lost. The whey protein group ended the study with an average of 5.06 lbs less body fat than the carbohydrate group. In other words, fat loss was even greater than the total weight loss in the whey protein group! This is due to another benefit of whey protein which is muscle maintenance. When compared to the carbohydrate group, the whey protein group maintained 1.1 additional pounds of lean muscle. By the end of the study the whey protein group also recorded an average of 1 inch smaller waist than did the carbohydrate group. The soy protein group was not significantly different than the carbohydrate group on any of the body composition measurements. So whey protein was shown to be superior in weight loss, fat loss, inches off the waist and muscle maintenance when compared to soy protein or carbohydrate supplements.
 
A possible explanation for the positive effects of whey protein could be due to some additional findings in the study. They found that an appetite controlling hormone called ghrelin was significantly improved in the whey protein group when compared to the soy protein group or the carbohydrate group. Over the long run, those who consume whey protein may have reduced cravings and appetite which can make dieting and weight loss much easier and more successful. 

 

-Dr. Jeremy Webster
 Weight Loss and Nutrition Expert

 

 Order Complete Whey Protein here!


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

CLICK HERE FOR COMPLETE WHEY PROTEIN!


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.

 

1. Scrape your tongue.
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!


5. Eat at least 15g of high quality protein.
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

Complete Whey Protein

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:

  1. 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.
  2. 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.
  3. 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.
  4. "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!

Complete Whey Protein

Save

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!