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Whey Protein

What is Whey Protein?

WHEY  Protein is a mixture of proteins isolated from whey, which is the  liquid part of milk that separates during cheese production. Milk  contains two main types of protein: casein (80%) and whey (20%).

Whey  is found in the watery part of the milk. When cheese is produced, the  fatty parts of the milk coagulate and whey is separated from it as a  byproduct. The liquid which is seen floating at top of yogurt or curd is  whey. After being separated during cheese production, whey goes through  various processing steps to become what people generally recognize as  whey protein which is in the powder form which is added to several  drinks and protein bars.

"So whey protein does not always mean the protein powder which you see in supplement form packet in boxes" 

Whey protein is considered a complete protein as it contains all essential amino acids, it is also low in lactose content. 

It  is high in important branched chain amino acids (BCAAs) like leucine,  and also contain high amount of cysteine. Leucine is an anabolic amino  acid so it promotes growth and cysteine boost up the levels of cellular  antioxidant (glutathione). It is also a good source of immunoglobins  increasing immune response.

Whey protein is rapidly digested and absorbed by your digestive system. 

Types of whey protein-

  • Concentrate: 70-80% protein; some lactose and fat.
  • Isolate: 90% protein or higher; less lactose and fat.
  • Hydrolysate: contains hydrolyzed/pre-digested whey which is digested faster.

"Ask your Dietitian before choosing the type of whey protein which suits you the best"

BENEFITS-

  • Building Blocks; a complete protein so helps in increasing muscle growth and strength.
  • Increases the release of anabolic hormones which stimulates muscle growth.
  • It is a good way to add protein in your diet and when combined  with weight training can cause weight loss and increase in lean muscle  mass.
  • It also helps in lowering blood pressure, blood sugar, certain symptoms of stress and depression.
  • Study as shown a decrease in total cholesterol and bad cholesterol (LDL) with the use of whey protein.

DOSAGE AND SIDE EFFECTS-

The source and the type of whey protein you are taking should be decided by a medical professional.

Incorrect  usage of whey protein can be a reason for kidney damage, osteoporosis,  liver issues and other digestive issues like nausea, flatulence,  diarrhea, pain and cramps.

The right time to take whey protein is just after your workout.

The only solution to weight training is not only whey protein. Seek guidance before using it.

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Serve Happiness for Breakfast!

Say good morning to your body. Eat Breakfast!

  

"Eat breakfast like a king." As this quote states, breakfast should be the most important meal of the day. It provides sustenance and energy for all activities throughout the day. "A good breakfast fuels you up and prepares you for the day." According to a research we should all be aiming to consume around 15-25% of our daily energy intake at breakfast. Eating a healthy breakfast is linked to good health, including better memory and concentration, decreased bad cholesterol, and lowers the chances of getting heart disease, diabetes and being overweight. If your body doesn't get the required energy from breakfast, you are more likely to overeat during the day. "Start your day off right."- A good breakfast bowl  is a combination of vitamins, minerals and other nutrients coming form healthy foods like dairy, fruits, cereals, seeds.

Breakfast. The best part of waking up!

Some delicious breakfast recipes that you can try out which will pump you up for the whole day.

1. Breakfast bowl (serves 1)

Ingredients:

  • 1 tbsp honey
  • 2-3 sliced nuts (almonds/walnuts)
  • 1/2 cup (pumpkin seeds/chia seeds)
  • 3 tbsp crushed oats
  • 1 tbsp flaxseeds
  • 1/2 banana(sliced)
  • 1 cup frozen yogurt
  • any seasonal fruit(kiwi/berries/apple/pear)

Directions:

  • Blend the berries or the other fruits, honey with yogurt.
  • Then place this yogurt as the first layer in the bowl. 
  • Then start layering other fruits side by side, e.g. banana on the yogurt.
  • Add crushed oats on one side of the bowl.
  • Add pumpkin seeds and flaxseeds as garnishes.
  • Freeze the bowl for sometime and enjoy this bowl every     morning.

2. Quinoa Salad (serves 4)

Ingredients:

  • 1 cup uncooked quinoa
  • 2 cups water
  • 1-1/2 cup cooked chickpeas
  • 1 medium chopped cucumber 
  • 1 medium chopped red bell pepper
  • 1 chopped onion
  • Finely chopped parsley
  • 2 tbsp olive oil
  • Lemon juice (2 lemons)
  • 2 chopped garlic
  • Add sea salt and black pepper to taste

Directions:

  • Cook quinoa with water over medium heat until the quinoa has absorbed all of the water. cooking time- 15 mins
  • In a large serving bowl, combine chickpeas, cucumber, bell pepper, onion and parsley. Set aside.
  • In a small bowl, combine the olive oil, lemon juice,garlic and salt. Whisk until blended then set this dressing aside.
  • Once the quinoa has cooled down add it to the serving     bowl, and drizzle the dressing on top. Toss the mixture and season it with black pepper. Serve after 5-10 mins

Keep Calm. Eat Breakfast.

Learn More

For more healthy breakfast options, contact NUTRIDICTION.

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Wood Apple - Bael (Refreshing Health Drink)

Introduction, Nutritional value, Health Benefits

Bael fruit also called Bengal Quince, tree of the family Rutaceae, cultivated for it's fruit. The unripe fruit, sliced and sun-dried, is traditionally used as a remedy for dysentery and other types of ailments. The ripe fruit is sweet, aromatic and cooling. 

Utilization of bael fruit juice in day to day life has great nutritional and therapeutic importance. 

Nutritional Profile:

Bael fruit contains nutrients like Vitamins (B1), Minerals, trace elements, phytochemicals including polyphenol, flavonoids, antioxidants and fibre that have been shown to have varied health benefits. An important component of bael which helps in reducing inflammation is Tannin.

Health Benefits:

The medicinal value of bael fruit is very high when the harvests just begin to ripen. As a result, it has a high demand as alternative medicine for curing diseases like diabetes, high cholesterol, inflammation, diarrhoea, dysentery, constipation and respiratory infections. Further more the bael fruit has anti-cancer, cardio-protective, anti-bacterial/fungal and is protective for the liver

Beal is an important medicinal herb and is extensively used in Ayurveda.

Drink Bael Juice everyday as a cooling summer drink and avail the numerous health benefits of this fruit.

  • Good for digestion
  • Excellent energy booster
  • Great for diabetic patients
  • Anti-inflammatory properties
  • Blood purifier
  • Prevents constipation


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Coconut Water

Coconut water is a refreshing Health Drink. 

But does it have any nutritional value?

Coconut water is the clear liquid found inside the coconut which has been consumed for centuries in tropical countries and is believed to treat a variety of health-related ailments. 

In Sanskrit, coconuts are called "kalpa vriksha", which means "tree that gives all that is necessary for living"

Health Benefits of Coconut Water

1. Good Source of several nutrients.

1 coconut- Serving size 240 grams contains approximately 46 kilo-calorie, very little protein, zero fat. It contains multiple vitamins, minerals and phytochemicals that are ideal for human health. The primary nutrient in Coconut Water is potassium which is approximately 600mg which meets 12% of our daily requirement, making it a high electrolyte beverage.

Electrolytes are critical to maintain blood volume, heart health, as well as to prevent dehydration. Maintaining electrolyte levels can help reduce fatigue, stress and help maintain muscle relaxation. 

2. Coconut water is also a very good source of anti-oxidants and so prevents oxidative stress caused by free radicals. 

3. It lowers blood sugar levels. Research has shown that coconut water can lower blood sugar levels and improve other health conditions in diabetic patients. A study has shown that coconut water not only maintains the blood sugar levels but also lowers the the levels of hemoglobin A1c, a measure of long-term blood sugar control.

4. Kidney stones are formed when calcium, oxalate and other compounds combine to form crystals in urine and these crystals then later form stones. Coconut water prevents these crystals from sticking to the kidneys and other parts of the urinary tract, thus preventing stone formation. It also reduces the number of crystals formed in the urine.

5. It improves heart health and reduces heart disease risk as it lowers blood cholesterol and triglyceride levels. 

6. It reduces blood pressure. It is a great beverage for keeping blood pressure under control, as it is a very good source of potassium which has shown to lower blood pressure in people with high blood pressure.

7. It is a very good health drink to maintain hydration levels in your body. 

Super Hydrator Coconut Cooler

Ingredients: 1 coconut water, 1 whole cucumber, 1 peeled lime.

Method: Add all ingredients together into a juicer, gently stir and drink immediately. 

Learn More

Contact Nutridiction to know more about coconut water's health benefits and different recipes that you can try.

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Antioxidants

What does the term Antioxidant mean?

Antioxidant is nothing but a substance that reduces damage due to oxygen, such as that caused by free radicals.  

So what are free radicals? 

Free radicals are formed as a byproduct of the body's natural human physiological processes. For example it is generated in the chemical process of digestion and metabolism of the human body. Free radicals also exist in the environment in form of smog, cigarette smoke, and car exhaust fumes. Consumption of alcohol and exposure to UV rays also lead to formation of free radicals.  

Thus all of us are exposed to free radicals either naturally or any other form. 

Free radicals contribute to ageing and diseases like cancer, heart disease, decline in brain function, and decline in immune system. 

Antioxidants are not only present in green tea but the best sources of antioxidants are fruits and vegetables.  

Plant foods rich in antioxidants are onion, garlic, citrus fruits like orange, lime, kiwi, etc., cabbage, cauliflower, broccoli, spinach, capsicum. In order to prevent this free radical damage to your body include three daily servings of fruits and vegetables in your Diet!  

Learn More

To know more about antioxidants and to get a well-planned antioxidant rich diet with several health benefits contact NUTRIDICTION. 

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Detoxifying the Healthier way!

 

Detoxification  or detoxication is the physiological or medicinal removal of toxic  substances from the human body which is mainly carried out by the liver.
What are the benefits of a detox drink?
Detox drinks helps to naturally reduce inflammation, boost energy, helps  in weight loss, supports better digestion, cleanse the liver, and  promote healthy skin.
So how do you prepare a detox drink?
Detox drinks are simple to make- there are a number of fruits,  vegetables and herbs that stimulate detoxification while providing  vitamins and minerals that keeps the body functioning properly. Detox  drinks can be made with ingredients you already have at home like lemon, lime, apple cider vinegar, cucumber, watermelon. 


Recipes of some of the Detox drinks:

1. A handful of mint leaves, 3-4 cubes of watermelon and 1 thinly sliced lime. 

2. 1 lemon thinly sliced and 1 cucumber sliced.

3. 3-4 cubes of watermelon, 2 slices of orange and mint leaves.

4. 1 tablespoon apple cider vinegar, 1 lemon thinly sliced.

Detox water can be made for the above recipes using 1 litre of water. 


Summer is here, so start experimenting with detox drinks today and notice how light, fresh and clear headed you feel afterwards!


Note: DETOX WATER IS NOT THE ULTIMATE SOLUTION FOR WEIGHT LOSS.