Exercises For Rainy Days

I don’t know about you but I am the type of person that when It rains I really don’t feel that working out. I rather make myself a cup of tea and watch myself a horror movie while I admire the cloudy gray sky (now you know my favorite type of weather). I know If I want that six pack (ABS) that I need to work out or the very least get a good sweat sesh in.
You can do all of these workouts In 30 minutes or you can add reps or weights and go for a longer time so you get a really good burn in and you will burn those calories or the third option is that you can follow the time listed in the section for that workout. If you want to know some rainy day indoor workouts that you can do right in your living room then please keep on reading.

 Jumping Jacks

Jumping jacks are a great cardio exercise to get the blood and oxygen going. Start with your hands at your side and your feet together. While jumping in the air, spread your arms and legs, then end with them back by your side as you land again.

Jog In Place

No treadmill? No problem! If you are a jogger, or even if not, you can get some good cardio is to jog in place. Jogging in place strengthens the heart, the lungs, and is a great way to burn calories.

Crunches

Crunches work the upper abdominal muscles. They are similar to regular sit-ups, but rather than coming up to a sitting position, only raise up to lift your chest off the floor.

Bicycle

If you can’t bike outside, then bike inside. On the floor with legs in the air, bicycle your legs for 30 minutes. It may not be as fun, but you’re getting the same great exercise.

Shoulder Touch

Don’t forget about your arms. You can help keep your arms toned by holding them out to the side and repeatedly bending your arms at the elbow to touch your shoulders. Repeat 20-25 times.

Push Ups

Push-ups tone your chest, triceps, and shoulders. While on the floor face-down and feet together, push yourself up by bending your elbows, then lower yourself back to the ground.

Squats

If you love want to get a toned butt and legs; you’ll love what squats can do for them. Start in a stand-up position with feet shoulder-width apart. Squat down until you are just over your knees, then stand again.

Lunges

Lunges help strengthen and tone the upper thigh. With feet together, lunge forward into a big step. You can either step back and repeat on other side or lunge on down the hall.

Leg Lifts

Leg lifts tone your quads. Lying on your back with arms to your side, and legs stretched out in front, lift both legs off the floor. Raise them several inches and hold the position 5-10 seconds.

Stepping

If you have steps in your home, turn them into a great butt and leg toning exercise. Using one step, step up and down for 15-30 minutes.

Scissor Kick

For more shapely outer thighs, lie on the floor with your legs in the air. Scissor kick your legs back and forth for 15 minutes.

Windmill

Windmill your waist into shape by standing with your legs apart and bending side to side with arms out-stretched.

Calf Raises

With legs together, lift up onto your toes to stretch and tone your calves. 20-25 calf raises can give them a good burn.

 Dance

You really can get fit while having fun! Try cranking up the music and dancing around the room for a good, cardio exercise. You can burn a lot of calories by dancing for just 30 minutes.

Final Thoughts

I hope you enjoyed today’s post? If you have any questions about today’s post, any past post or questions, in general, please feel free in reaching out. You can ALWAYS find my email in the “Thank You” section and you can also ALWAYS find all of my social media links in the “Where You Can Follow Me” section. If you or someone you may know is looking for one on one coaching or just looking for advice on how to jump-start a healthy lifestyle or how to stay on track during the holidays you can find all of my links which are ALWAYS provided in the “Thank You” section and in the “Where You Can Follow Me” section.


Thank You

I do hope you stick around as I put out different types of content I try to post educational, Informative things that everyone can learn from. I am learning what people like to read and what people don’t. The one thing you will get from me Is honesty. If I post something It’s because I believe In It no matter If It’s a beauty review, recipe post, or just me posting a random post.

If you are a company or a person who would like to reach out so we can work together you can reach me here. Leighlei2009@gmail.com

I just want to say Thank you to all of those who read, view, like, comment, and subscribed to my blog It means the world to me ❤️️

………………………………………………………………………………………………………….

➡️Where you can follow me⬅️

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Caffeine Without The Coffee

Boost your workout gains or increase focus without the effort of brewing a cuppa.

These new caffeinated snacks reinvent your regular energy bars and deliver long-lasting energy for people who: Don’t have time to brew a cup of Joe, (you’re working late or are camping), Would rather bypass the jitters that follow a flattened a portable way to fuel up before a workout, chasing the kids around?, Or maybe you want a mid-afternoon lift then please keep reading.

All of these go-to snacks contain no less than 65 milligrams of caffeine, which is equivalent to a shot of espresso.

Better Than Coffee, French Roast

Better than coffee french roast bar

PER BAR (25 G): 100 calories, 4.5 g fat (1.5 g saturated fat), 5 mg sodium, 13 g carbs (4 g fiber, 4 g sugar), 5 g protein

100 mg of caffeine from guarana and maca

For sustained energy that will keep you pumped through that 3 p.m. meeting, try BTC’s bite-sized bar. It’s baked with superfoods such as pea protein, sunflower seeds, coconut, and maca—an energizing Peruvian veggie that’s been linked to reducing anxiety, depression, and blood pressure, according to a 2015 study. Each bite packs in ribbons of French roast coffee and bittersweet 70 percent cacao, so you can skip your trip to Starbucks and fuel up on the fly.

You Can Find Them Here: Amazon.


Verb Energy Bar, Maple Blueberry

Verb energy bar maple blueberry

PER BAR (22 G): 90 calories, 3.5 g fat (0 g saturated fat), 0 mg sodium, 13 g carbs (2 g fiber, 6 g sugar), 2 g protein

65 mg of caffeine from green tea extract

Rather than hitting up your local IHOP for a stack, tear open Verb’s finger-licking Maple Blueberry bar. You’ll get an espresso shot’s worth of caffeine (65 milligrams) from green tea extract and a dose of healthy fats from almond butter. Biting into this bar before a HIIT class? Almonds, one of the main ingredients in these energy bars, have been shown to increase workout performance and endurance.


Eat Your Coffee, Caramel Macchiato

Eat Your Coffee salted caramel macchiato energy bar

PER BAR (45 G): 170 calories, 6 g fat (0 g saturated fat), 115 mg sodium, 25 g carbs (4 g fiber, 12 g sugar), 6 g protein

80 mg caffeine from Fair Trade Coffee

Odds are that you’d rather not stain your white t-shirt with yet another java splatter. The next best thing to sipping on a toasty latte is eating your coffee instead. Eat Your Coffee bars come in three cafe-inspired flavors such as Salted Caramel Macchiato, Fudgy Mocha Latte, and Peanut Butter Mocha, which all contain 80 milligrams of caffeine from real coffee. Swap your daily Tall Caramel Macchiato from Starbucks with EYC’s caramel bar and you’ll get a bit more caffeine and save 13 grams of belly-bloating sugar.

You Can Find Them Here: Amazon


Paleo Thin Protein Bar, Espresso

Paleo thin espresso bar

PER BAR (60 G): 170 calories, 5 g fat (2.5 g saturated fat), 260 mg sodium, 28 g carbs (26 g fiber, 2 g sugar), 20 g protein

100 mg caffeine from ground Colombian coffee and green coffee extract

The first two ingredients in this green-coffee-infused snack are egg whites and prebiotic fiber, which explains how the paleo bar achieves such impressive protein and fiber contents. The list of functional ingredients also includes brain-boosting MCTs, gut-benefiting probiotics, and creamy organic sunflower seed butter, which lends the bar a velvety texture.

You Can Find Them Here: Amazon.


Vibe Energy Bar, Dark Chocolate Peanut Butter

Vibe energy bar peanut butter chocolate

PER BAR (54 G): 210 calories, 12 g fat (2.5 g saturated fat), 200 mg sodium, 21 g carbs (13 g fiber, 6 g sugar), 15 g protein

100 mg caffeine from coffeeberry

The can’t-go-wrong-with combo of peanut butter and dark chocolate just got way better thanks to Vibe’s addition of jolting coffeeberry. While you’ll definitely benefit from the pick-me-up, you’ll also get 15 grams of plant-based protein coming from organic peanut butter and pea protein to hold you over past lunchtime.

You Can Find Them Here: Amazon.


Awake Cinnamon Bun Granola Bar

Awake cinnamon bun energy granola bar

PER BAR (40 G): 160 calories, 3.5 g fat (1 g saturated fat), 100 mg sodium, 26 g carbs (1 g fiber, 12 g sugar), 6 g protein

100 mg caffeine

Wake up to a comforting cinnamon bun without biting into hundreds of calories’ worth of beltline-busting sugar with this spiced bar. In addition to nipping yawns in the bud with 100 milligrams of caffeine, this caffeinated snack packs in a slew of energizing B vitamins as well as blood-sugar-stabilizing cinnamon to prevent pesky energy dips.

I found these at Whole Foods and my natural food store and they are also really delicious they kinda taste like Apple Pie.

You Can Find Them Here: Amazon.


Awake Dark Chocolate Bar

Awake dark chocolate

PER BAR (38 G): 190 calories, 13 g fat (8 g saturated fat), 22 g carbs (3 g fiber, 17 g sugar), 2 g protein

100 mg caffeine

A Snickers bar may give you an energy boost after the first few bites, but the empty carbs will only contribute to a sugar crash later on. Awake’s jitter-free dark chocolate bar, on the other hand, will lend you 100 milligrams of caffeine, antioxidants, and 3 grams of fiber to help keep you satiated. Considering this is still a chocolate bar, keep munching to a minimum and choose one of the lower sugar options on the reg instead.

I’ve tried this and It’s delicious. I found these at Whole Foods, Trader Joe’s and my local natural food store.

You Can Find It Here: Amazon.


Final Thoughts

I just want to put it out there that these bars contain as much if not more caffeine than a regular cup of your standard coffee. And because these are bars and not a drink it’s easy to want to eat another whole bar if you need me an afternoon pick me up. If you need a pick me up you can have a cup of decaffeinated coffee. Decaffeinated coffee does contain caffeine but it’s such a small amount that it will give you a pick me up without a crash. Do not eat another whole bar I REPEAT DO NOT EAT A WHOLE BAR! Your heart will race and some people when they consume too much caffeine that it can induce anxiety and panic attacks. If you absolutely need a pick me up and you don’t dig decaffeinated beverages then have HALF A BAR! Like always if you have any questions about today’s post, any past post or just general questions please don’t hesitate in reaching out and I will be more than happy to answer any questions you may have. You can reach me at the link I provided in the section called Where you can follow me. 


Thank You!

I do hope you stick around as I put out different types of content I try to post educational, Informative things that everyone can learn from. I am learning what people like to read and what people don’t. The one thing you will get from me Is honesty. If I post something It’s because I believe In It no matter If It’s a beauty review, recipe post, or just me posting a random post.

 

If you are a company or a person who would like to reach out so we can work together you can reach me here. Leighlei2009@gmail.com

 

I just want to say Thank you to all of those who read, view, like, comment, and subscribed to my blog It means the world to me ❤️️

………………………………………………………………

➡️Where you can follow me⬅️

Check me out on Medium:

Pinterest: Amanda Explains It

Steller: AmandaLei

Instagram: Amanda Explains It

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Snapchat: amandaleilei (CoffeeandGlutenFree)

NO SERIOUSLY FOLLOW ME 🙂

 

Healthy Energy Drinks For A Natural Energy Boost

These days, not all energy drinks are the waist-widening beverages that deliver a case of the jitters and make your heart pound. A new crop of energizing sips are sparkling waters with natural fruit flavors or tea-based beverages fueled with B vitamins and brain-boosting adaptogens, like L-theanine. They’re also canned sans added sugars and zero artificial sweeteners, flavors, and colors. Some use cold-pressed vegetable and fruit juices for color and extra nutrients.


How to Find the Best Energy Drinks

Energy drinks

But how can you ensure that what you’re drinking is going to give you the boost you need? To help you find the healthiest energy drinks on the market. When shopping the aisles for an energy drink, Roussell says to look for one that ideally has zero [sugar], but definitely less than 10 grams per 8-ounce serving. If you’re going higher than that, I would only use it prior to exercise.

Side Note: One of my favorite energy drinks to date is Bang Energy. Bang Energy is made with clean ingredients and won’t leave you feeling jittery I did a whole post about it if you are interested in reading it you can Click Here

When it comes to energy drinks fortified with vitamins and antioxidants, Roussell says they’re not going to make much of a difference in giving you energy. However, B vitamins are essential for converting food into energy. B vitamins are put in a lot of energy drinks because they are needed for our body to break down and use the energy found in the foods we eat. But more B vitamins doesn’t make your body do this better and it isn’t something that you can feel.

Some energy drinks also infuse certain antioxidants, minerals, and adaptogens to reduce muscle soreness, improve cognitive function, and promote calm. The benefits of these health boosters are limited. Most energy drinks are underdosed and contain levels of ingredients that are so low, you won’t benefit from their effect.

In terms of how much caffeine you can enjoy daily, it’s best to limit your intake to no more than 400 milligrams. Everyone should be cognizant of the amount of caffeine that they’re consuming as everyone has a different level of sensitivity to it. So to help eliminate the guesswork at the grocery, I rounded up the healthiest energy drinks that are currently being sold on the market today to help you tackle every task on your to-do list and then some.


MatchaBar Hustle Unsweetened

Matchabar hustle energy drink5 calories, 0 g fat, o mg sodium, 1 g carbs (1 g fiber, 0 g sugar), 1 g protein

When you need a 3 p.m. pick-me-up, MatchaBar’s Hustle has a delicious blend of ceremonial grade matcha, green tea extract, and lemon and lime extracts. At 120 milligrams of caffeine—that’s more than what’s in a cup of coffee—you’ll feel buzzed to get through every meeting, email, and assignment for the rest of your day. And if you’re worried about feeling jittery, the L-theanine in the green tea extract has a soothing effect to keep you calm and focused.

Find It Here: $35.99 per 12-pack on Amazon


Bai Bubbles Sparkling Antioxidant Infusion

Bai bubbles sparkling antioxidant infusion5 calories, 0 g fat, 10 mg sodium, 11 g carbs (1 g sugar, 10 g Erythritol), 0 g protein

If you combine your seltzer obsession with your love for fruit juice, you get Bai’s sparkling energy drinks. Taste-tempting flavors include black cherry, blood orange, grapefruit, blackberry lime, pineapple, watermelon lime, and coconut lime. One can serves up 45 milligrams of caffeine (the equivalent of one cup of green tea) with just 1 gram of sugar and 5 calories.

Find It Here: $19.92 per 12-pack on Amazon


Hiball Sparkling Energy Water

Hiball sparkling energy water0 calories, 0 g fat, 0 mg sodium, <1 g carbs (0 g fiber, 0 g sugars), 0 g protein

Hiball’s sparkling energy waters have only six ingredients: carbonated water, natural flavor, caffeine, ginseng, guarana extract, and B vitamins. Yes, there’s absolutely no sugar. And at zero calories and just one gram of carbs, keto “Diet” followers will be able to enjoy this fizzy drink guilt-free, too. The bubbly beverage is also fortified with B vitamins to help reduce fatigue and weakness.

Find It Here: $28.84 per 12-pack on Amazon


Celsius Naturals

Celsius live fit sparkling energy water10 calories, 0 g fat, 5 mg sodium, 10 g carbs (2 g fiber, 0 g sugar), 0 g protein

Guarana seed extract from the Amazon rainforest is the main source of caffeine in Celsius Naturals’ energy drinks. Ginger root spices things up by revving up your metabolism and supporting thermogenesis—the process in which your body produces heat—so your body burns more fat and calories. The sparkling drink also has chromium, which will help stabilize blood sugar levels and keep cravings at bay.

Find It Here: $34.75 per 12-pack on Amazon


Zevia Energy

Zevia zero-calorie energy drink0 calories, 0 g fat, 0 mg sodium, 0 g carbs (0 g sugar), 0 g protein

Whether you need a boost to power you through your spin class or a little lift to help you get through a major deadline at work, Zevia’s natural energy drink boasts 120 milligrams of caffeine. With zero calories and sugar, there’s no better way to get the kick you need. It comes with refreshing flavors such as Grapefruit, Raspberry Lime, Mango Ginger, and Kola—for those who want to wean off of their soda addiction.

Find It Here: $19.99 per 12-pack on Amazon


RUNA Energy Drinks

Runa energy drink0 calories, 0 g fat, 0 mg sodium, 1 g carbs (0 g fiber, 0 g sugar), 0 g protein

Brewed with organic guayusa tea—a tea that’s traditionally drunk during the early morning hours in Ecuador—RUNA’s energy drinks pack up to 150 milligrams of caffeine in one 12-ounce can. And thanks to the organic pear juice concentrate, you get a hint of fruity sweetness without the blood-sugar-spiking white stuff. Choose from unsweetened Mint Strawberry, Watermelon, Lime, Blood Orange, Pineapple, Mango, Berry, and Pomegranate.

Find It Here: $29.88 per 12-pack on Amazon


BluePrint Mindful Ma-Tay Tea

Blueprint organic energy tea45 calories, 0 g fat, 0 mg sodium, 12 g carbs (0 g fiber, 8 g sugar), 0 g protein

Yerba mate and lion’s mane mushroom—an adaptogen that specifically targets cognitive function—team up in this stress-busting energy drink. A touch of maple syrup, lime juice, and vanilla extract infuse this power-pumping tea with bold flavor. At 45 calories, 8 grams of sugar, and 75 milligrams of caffeine per bottle.

Find It Here: $34.50 per 12-pack on Taldepot.com


V8+ Energy

V8 plus energy drink50 calories, 0 g fat, 60 mg sodium, 13 g carbs (0 g fiber, 10 g sugar), 0 g protein

While V8 is best known for its vegetable juice, this energy drink delivers 80 milligrams of caffeine and a slew of nutrients, including potassium, vitamin C, iron, and B vitamins. Green tea extract is the natural caffeine source while its reconstituted vegetable juice blend, which has the juices from sweet potatoes, purple carrots, and carrots, provide a dose of vitamins and minerals. Try ’em out in Peach Mango, Orange Pineapple, Diet Strawberry Lemonade and Diet Cranberry Raspberry.

Find It Here: $15.93 per 24-pack on Amazon



Tea Riot

Tea riot energy drink

80 calories, 0 g fat, 85 mg sodium, 19 g carbs (16 g sugar, 0 g added sugar), 0 g protein

What sets Tea Riot apart from the other energy drinks on this list is the addition of cold-pressed juices. Whether you choose the Turmeric Shine or the Greens Lift, you’re getting fresh-brewed tea with a side of vegetable and fruit juices, including kale, spinach, ginger, and carrot. Tea riot has about 50 to 75 milligrams of caffeine—the equivalent of what’s in a shot of espresso. From black pekoe and white peony to sencha green tea to hibiscus flower and matcha, these energizing sips also infuse a dose of health-boosting polyphenols.

Find It Here: Tea Riot



Clean Cause Sparkling Energy Water

Clean cause energy drink20 calories, 0 g fat, 10 mg sodium, 5 g carbs (0 g fiber, 4 g sugar), 0 g protein

With only 20 calories per can and 4 grams of sugar, Clean Cause’s sparkling energy waters supply caffeine from green coffee bean extract with a hint of sweetness from organic fruit juice and natural flavors. And what’s even better is that with each can purchased, 50 percent of profits support individuals in recovery from alcohol and drug addiction—a cause close to Clean Cause’s founder Wes Hurt.

Find It Here: $36.96 per 12-pack on Amazon


Just Chill Beverages

Just chill beverages70 calories, 0 g fat, 0 mg sodium, 17 g carbs (0 g fiber, 17 g sugar), 0 g protein

You’re more productive when you’re calm and focused and not jittery. Just Chill’s secret: L-theanine, the amino acid in green tea, that’s been proven to help reduce stress and promote relaxation. L-theanine is also known as a nootropic that helps enhance cognitive function and concentration.

Just Chill’s beverages also have B vitamins, vitamin C, zinc, and magnesium infused to help ease anxiousness and relieve muscle tension. Because a can has 17 grams of sugar, we recommend enjoying this drink sparingly or splitting it with a friend.

Find It Here: $24.50 per 12-pack on Amazon



Final Thoughts

You can find all of these on Amazon or you can find them at your local grocery or natural food stores. If you are sensitive to caffeine of any kind I recommend staying away from caffeine all together even the drinks I mentioned today. Decaf coffee is a good option as decaf coffee contains between 3-18 mg of caffeine. If you are sensitive to energy drinks but not coffee just stick with coffee. Like I mentioned if you are sensitive all around to caffeine stay away from energy drinks and caffeinated beverages altogether. And like always if you have any questions about today’s post or any past post or just questions, in general, please don’t hesitate


Thank You!

I do hope you stick around as I put out different types of content I try to post educational, Informative things that everyone can learn from. I am learning what people like to read and what people don’t. The one thing you will get from me Is honesty. If I post something It’s because I believe In It no matter If It’s a beauty review, recipe post, or just me posting a random post.

 

If you are a company or a person who would like to reach out so we can work together you can reach me here. Leighlei2009@gmail.com

 

I just want to say Thank you to all of those who read, view, like, comment, and subscribed to my blog It means the world to me ❤️️

………………………………………………………………

➡️Where you can follow me⬅️

Check me out on Medium:

Pinterest: Amanda Explains It

Steller: AmandaLei

Instagram: Amanda Explains It

Twitter: Amanda Explains It

Snapchat: amandaleilei (CoffeeandGlutenFree)

NO SERIOUSLY FOLLOW ME 🙂

The Difference Between Casein And Whey Protein?

There are more types of protein powder on the market today than ever before — from rice and hemp to insect and beef. But two types of protein have stood the test of time, remaining well regarded and popular over the years: casein and whey. Though both are derived from milk, they differ greatly.

Quick Side Note: The last week I’ve been dealing with some serious neck pain/stiffness and I want to say thank you for the continued support because  I kind of feel that my blogs have suffered over the last week. And like always thank you for the continued support/love and hopefully, as the weeks go on the blogs will get better.

I did a post a couple of months ago about the dangers of Whey protein if you are interested in reading all about Whey Protein you can Click Here


Both Are Derived From Milk

Casein and whey are the two types of protein found in cow’s milk, making up 80% and 20% of milk protein respectively. They’re high-quality proteins, as they contain all essential amino acids, which you must get from food since your body cannot make them. In addition, they’re easily digested and absorbed. Both casein and whey are byproducts of cheese production.

During cheesemaking, special enzymes or acids are added to heated milk. These enzymes or acids cause the casein in the milk to coagulate, or change to a solid state, separating from a liquid substance. This liquid substance is the whey protein, which is then washed and dried into a powdered form for use in food products or dietary supplements. The remaining curds of casein can be washed and dried to create a protein powder or added to dairy products, such as cottage cheese.




Whey Protein Is Better Than Casein For Building Muscle

Whey protein is not only better suited for workouts because it’s quickly absorbed but also due to its amino acids profile. It contains more of the branched-chain amino acids (BCAAs) leucine, isoleucine, and valine, while casein contains a higher portion of the amino acids histidine, methionine, and phenylalanine.

While all essential amino acids are important for building muscle, leucine is the one that jumpstarts the process. Owing in part to its higher leucine content, whey protein stimulates muscle protein synthesis — the process by which muscles grow — more than casein, especially when consumed in tandem with your workouts.

However, it’s unknown whether this greater stimulation in muscle protein synthesis results in more muscle growth long term. What is certain is that your total protein intake over the course of each day is the strongest predictor of muscle size and strength.


Both Contain Different Beneficial Compounds

Casein and whey protein contain different bioactive peptides, which are compounds that benefit your body.

Casein Protein

Casein contains several bioactive peptides that have been shown to benefit your immune and digestive systems. Some bioactive peptides found in casein also benefit your heart by lowering blood pressure and reducing the formation of blood clots.

These peptides work similarly to angiotensin-converting enzyme (ACE) inhibitors, a class of drugs commonly prescribed to control blood pressure. They also bind to and carry minerals like calcium and phosphorus, improving their digestibility in your stomach.

Whey Protein

Whey protein contains a number of active proteins called immunoglobulins that boost your immune system. The immunoglobulins in whey are known to have antimicrobial properties, either killing or slowing the growth of harmful microbes, such as bacteria and viruses.

Animal and test-tube studies have also shown that these proteins exert antioxidant effects and inhibit the growth of tumors and cancer. In addition, some immunoglobulins transport important nutrients — such as vitamin A — through your body and enhance the absorption of other nutrients like iron.


The Benefit Of Protein In Your “Diet”

Protein serves many important roles in your body, making it incredibly important for your health.

These roles include:

  • Enzymes: Proteins that carry out chemical reactions in your body.
  • Antibodies: These remove foreign particles, such as viruses, to help fight infection.
  • Messengers: Many proteins are hormones, which coordinate cell signaling.
  • Structure: These provide form and support to your skin, bones, and tendons.
  • Transport and storage: These proteins move substances including hormones, medicines, and enzymes through your body.

Beyond its basic nutritional functions in your body, protein has several other benefits including:

  • Fat loss: Protein aids fat loss by decreasing your appetite and boosting your metabolism.
  • Blood sugar control: Protein, when consumed in place of carbs, can improve blood sugar control in people with type 2 diabetes.
  • Blood pressure: Studies show that people who consume more protein — regardless of the source — have lower blood pressure.

These benefits are associated with a higher protein intake in general, not necessarily with casein or whey.


Which Is Best For You?

Despite their different bioactive components, whey and casein protein vary little when it comes to their nutrition data.

Per standard scoop (31 grams, or 1.1 ounces), whey protein contains:

  • Calories: 110
  • Fat: 1 gram
  • Carbohydrates: 2 grams
  • Protein: 24 grams
  • Iron: 0% of the Reference Daily Intake (RDI)
  • Calcium: 8% of the RDI

Per standard scoop (34 grams, or 1.2 ounces), casein protein contains:

  • Calories: 120
  • Fat: 1 gram
  • Carbohydrate: 4 grams
  • Protein: 24 grams
  • Iron: 4% of the RDI
  • Calcium: 50% of the RDI

Keep in mind that these nutrition facts may vary, depending on the specific product you buy, so be sure to read labels carefully.

What’s more, there are some other factors to consider:

  • Casein protein powder is generally more expensive than whey.
  • Whey protein powder tends to mix better than casein.
  • Whey protein powder often has a better consistency and taste than casein.

You can also buy protein blends, which typically contain a combination of casein and whey, giving you the benefits of each.

Alternatively, you can buy both powders individually and take whey protein powder with workouts, then casein before bed.



How To Use Casein And Whey Protein

You may mix each with either water or milk. Milk will make your protein shakes — especially those with casein — thicker.

If possible, mix your protein powder and liquid with a blender bottle or other type of blender instead of a spoon. Doing so will ensure a smoother consistency and more equal dispersion of protein.

Always add the liquid first, followed by the scoop of protein. This order keeps the protein from sticking to the bottom of your container


Final Thoughts

Casein and whey protein are both derived from milk. They differ in digestion times — casein digests slowly, making it good before bedtime, while whey digests quickly and is ideal for workouts and muscle growth. Both contain different bioactive compounds that may boost your immune system and offer other benefits.

Choosing one over the other won’t necessarily bestow better results in the gym or markedly improve your health, so select the one that you prefer or buy a blend that contains both. Above all, remember that your total daily intake of protein matters most. While casein and Whey have their differences, they each play important roles in your body and provide numerous health benefits.

And like always if you ever have any questions about today’s post, past post, or any questions, in general, please don’t hesitate in reaching out and I will be more than happy to help answer any questions you may have.


Thank You!

I do hope you stick around as I put out different types of content I try to post educational, Informative things that everyone can learn from. I am learning what people like to read and what people don’t. The one thing you will get from me Is honesty. If I post something It’s because I believe In It no matter If It’s a beauty review, recipe post, or just me posting a random post.

 

If you are a company or a person who would like to reach out so we can work together you can reach me here. Leighlei2009@gmail.com

 

I just want to say Thank you to all of those who read, view, like, comment, and subscribed to my blog It means the world to me ❤️️

………………………………………………………………

➡️Where you can follow me⬅️

Check me out on Medium:

Pinterest: Amanda Explains It

Steller: AmandaLei

Instagram: Amanda Explains It

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Snapchat: amandaleilei (CoffeeandGlutenFree)

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Best Peanut Butters

Yesterday I did a post about some of the worst peanut butters that are on the market today. Today I shall bring you a list of some of the best peanut butters that are on the market today. If you’re interested in reading what peanut butters made my naughty list here is the link  Click Here As I mentioned in yesterdays post some of the best peanut butters only have 2-3 ingredients. If you’re curious to see what peanut butters made my good list keep reading.


Nuts ‘n More Peanut Butter

PER 2 TBSP: 182 calories, 10 g fat (2 g saturated fat), 46 mg sodium, 11 g carbs (3 g fiber, 4 g sugar), 12 g protein

Ingredients: Peanuts, Whey Protein Isolate, Natural Sweetener (Xylitol), Peanut Oil, Organic Flax Meal, Natural Extract, Sunflower Lecithin

I’m breaking our own rule by allowing a peanut butter with more than two ingredients rank as one of the best. That’s because I like the low sodium count, the fiber added by the flax, and are generally ok with xylitol. It’s a sugar alcohol that occurs naturally in strawberries, mushrooms and other fruits and vegetables, most commonly extracted from the pulp of a birch tree. Unlike real sugar, sugar alcohols don’t encourage cavity-causing bacteria. They do have a laxative effect, though, so heavy ingestion might cause intestinal discomfort or gas.

Tip: Everything in moderation


MaraNatha No Stir Natural Peanut Butter Creamy or Crunchy

PER 2 TBSP: 190 calories, 16 g fat (2 g saturated), 80 mg sodium, 7 g carbs (3 g fiber, 1 g sugar), 8 g protein

Ingredients: Organic Dry Roasted Peanuts, Sea Salt


Teddie Smooth Old Fashioned All Natural Peanut Butter

PER 2 TBSP: 190 calories, 16 g fat (2.5 g saturated fat), 125 mg sodium, 7 g carbs (3 g fiber, 2 g sugars), 8 g protein

Ingredients: Dry roasted peanuts, Salt

Generally, smooth varieties have more sodium, because there are fewer peanuts to take us space. If you’re gonna go, Teddie, go crunchy (personal preference)


Teddie Super Chunky Old-Fashioned Natural Peanut Butter

PER 2 TBSP: 190 calories, 16 g fat (2.5 g saturated fat), 100 mg sodium, 7 g carbs(3 g fiber, 2 g sugar), 8 g protein

Ingredients: Dry roasted peanuts, salt

Give this one a bear hug: It has 20 percent less sodium than the smooth option, and just as much protein


Justin’s Classic Peanut Butter

PER 2 TBSP: 190 calories, 16 g fat (3 g saturated fat), 25 mg sodium, 7 g carbs (2 g fiber, 2 g sugar), 8 g protein

Ingredients: Dry roasted peanuts, Palm oil

Justin Gold took his PB from farmers’ markets to bodegas everywhere, and it’s caught on for good reason: It’s creamy and addictive, but with a super-low sodium count.


Smucker’s Natural Peanut Butter Chunky

PER 2 TBSP: 180 calories, 16 g fat (2 g saturated), 100 mg sodium, 5 g carbs (3 g fiber, 1 g sugar), 8 g protein

Ingredients: Peanuts, contains 1% or less of salt

Ironically, the company behind the sugariest jellies produces the best mainstream PB on the market. Made with just peanuts—and no hydrogenated oils.


MaraNatha Organic Peanut Butter Creamy or Crunchy

PER 2 TBSP: 190 calories, 16 g fat (2 g saturated fat), 80 mg sodium, 7 g carbs (3 g fiber, 1 g sugar), 8 g protein

Ingredients: Organic Dry Roasted Peanuts


Best Peanut Butter is Smucker’s Natural Peanut Butter Creamy

PER 2 TBSP: 180 calories, 16 g fat (2 g saturated), 115 mg sodium, 6 g carbs (2 g fiber, 1 g sugar), 8 g protein

Ingredients: Peanuts, contains 1% of less of salt

The salt-free MaraNatha has far less sodium. Some of the others have an equal amount ofThe Teddie has slightly fewer calories. But unlike those, the Smucker’s can be found in your local supermarket, no matter where you shop, so it ranks #1 on my list. Made with no hydrogenated oils, this is the best mainstream brand of peanut butter on the market.



Final Thoughts

I hope you enjoyed today’s best of peanut butter list. I like to bring you these types of posts so you know what products are good on the market and what products you should stay away from. And like always if you have any questions please don’t hesitate in reaching out and i will be more than happy to answer any questions you may have.


Thank You!

I do hope you stick around as I put out different types of content I try to post educational, Informative things that everyone can learn from. I am learning what people like to read and what people don’t. The one thing you will get from me Is honesty. If I post something It’s because I believe In It no matter If It’s a beauty review, recipe post, or just me posting a random post.

If you are a company or a person who would like to reach out so we can work together you can reach me here. Leighlei2009@gmail.com

I just want to say Thank you to all of those who read, view, like, comment, and subscribed to my blog It means the world to me ❤️️


➡️Where you can follow me⬅️

Check me out on Medium:

https://medium.com/@AmandaExplains

Steller: AmandaLei

Instagram: Amanda Explains It

Twitter: Amanda Explains It

Snapchat: amandaleilei (CoffeeandGlutenFree)

NO SERIOUSLY FOLLOW ME 🙂 

Best Protein Powders

With so many options for protein powders, It seems like choosing the right supplement requires just as much skill as a wine connoisseur. I am not a wine connoisseur but I did do a post about wine for weight loss If you are Interested In reading how you can drink wine, lose weight and stay on your fitness journey click Here

Today I am going to talk about some protein powders that I consider to be the best protein powders on the market today. Yesterday I gave my list of the top 5 worst protein powders on the market today. If you are Interested In reading what made my naughty list before you read my good list click Here
Disclaimer: I will be providing links to Amazon for some of the protein powders that I will be mentioning today. I In no shape, way or form will get paid any type of commission for you clicking the link. 

Today my list will consist of animal bases protein and plant protein. So If you’re vegan, vegetarian or a meat person read on for today’s list. First, know this: Plant protein Is more slimming than milk-derived proteins. Because whey Is a dairy derivative…and many commercial preparations tend to contain all manner of funky chemicals…protein powders that use this source as a base can lead to bloat and skin conditions. However, If you find you’re not terribly lactose Intolerant, milk proteins are some of the best sources of amino acids out there. Milk proteins such as whey and casein have the ability to preserve lean muscle mass and Improve metabolic health during weight loss, according to research published in the journal Nutrition & Metabolism.


Tip

When you’re looking for the proper animal-based powder, look out for words like cold processed, concentrate (Isolate only If you’re sensitive to lactose), hormone-free, grass-fed, tested low for heavy metals, and does not contain sucralose or any artificial color, flavor or sweetener.


Promix Grass-Fed Whey Protein

If you want a “fast acting” protein that will stimulate protein synthesis (Protein synthesis is the process whereby biological cells generate new proteins; it is balanced by the loss of cellular proteins via degradation or export.) after a workout, go with whey. While a whey protein concentrate has a lower percentage of protein than whey Isolate, It contains more bioactive compounds (are extra nutritional constituents that typically occur in small quantities in foods.) found In the milk fat that positively Influences metabolism and Immunity—just make sure It’s low-temperature-processed (raw or cold-processed). This method allows the mix to retain many of its fragile immune factors and nutrients leaving It loaded with the Ideal blend of easily-absorbed amino acids, anti-Inflammatory compounds, essential fats, energy-replenishing carbs, metabolism-boosting peptides, potent antioxidants, and alkaline minerals.

You’ll get even more of these nutrients when your powder Is made from pasture-fed cows, which have a higher concentration of Inflammation-reducing omega-3 fatty acids and two to five times more CLA (conjugated linoleic acid) (Conjugated linoleic acids are a family of at least 28 Isomers of linoleic acid found mostly in the meat and dairy products derived from ruminants.) than their corn and grain fed counterparts. CLA provides a variety of health benefits like burning fat and maintaining lean body mass. Besides toning your body, these two sources of dietary fat will also improve absorption of key vitamins and carotenoids. Not to mention, grass-fed cows are less likely to be treated with antibiotics than grain fed cows, meaning you’ll have a lower risk of building up antibiotic resistance or gaining unnecessary weight.

~Protein source: Grass-fed whey protein concentrate
~Protein payoff: 25 g per serving

~Because of all of the healthy properties, this contains It does contain a price tag of $75.99 broken down Is roughly $1 per scoop.

Flavors: Chocolate, Chocolate Peanut Butter, Vanilla, Unflavored, and Peanut Butter

Ounces It comes In: 1 lb, 5 lb, and 10 lb

Found at GNC


Naked Casein

If you’re looking to repair and regrow muscle, take some Naked Casein Powder before bed. Casein, as opposed to whey, digests more slowly (It’s the same principle as low-glycemic-index “slow carbs”) and stays In the system longer to nourish muscles. This makes It a good option If you need a nighttime snack on workout days: It’ll help kick-start recovery and build fat-burning muscle. This option has 26 grams of protein and zero grams of fat per serving. (If you do want to drink whey, you can do It In the PM as well: active men who consumed whey at night increased their next-morning metabolism.)

~Protein source: Micellar Casein from U.S. dairy farms
~Protein payoff: 26 g per serving

This has a hefty price tag of $91.00 Found at GNC

Flavors It Comes In: Unflavored, Vanilla, and Chocolate

Ounces It comes In: 1 lb and 5 lb

This breaks down to roughly $1.20 per scoop


Mercola Pure Power Protein

This product Is designed to boost both your fitness levels as well as your overall health. It contains a unique blend of high-quality whey protein, muscle-fueling coconut triglycerides, pre-biotic resistant starch, endurance-boosting and blood-sugar-stabilizing chia seeds, and probiotics. Not only can probiotics keep your gut healthy, but when they’re combined with high-quality whey protein, they can enhance muscle development: Probiotics help your body synthesize leucine, a particular branched-chain amino acid (BCAA), which you need for muscle building.

~Protein source: Grass-fed whey protein concentrate
~Protein payoff: 20 g per serving

This has a smaller price tag of $49.00 Found at GNC

Flavors: Vanilla, Banana, and Chocolate

Ounces It comes In: 1 lb and 14 packets

Since the bag Is smaller the serving per scoop Is a bit higher at $2.20


Paleo Protein Pure Egg

Whey tends to be the first word when it comes to protein supplementation. But as we’ve mentioned before, it can cause belly bloat. For a better option that’ll help you bulk up only in desirable areas, try egg-white protein, which Is naturally low-carb and no-fat. Just like whey, egg white protein such as a complete essential amino acid profile, which promotes optimal recovery from challenging workouts. Want to boost the flavor without artificial additives? Paleo Pure provides a blank slate (It’s only egg whites and sunflower lecithin) ( When you Include lecithin In your “Diet”, you are nourishing your brain and helping to support your nervous system. … Lecithin Is a type of phospholipid found In pure sunflower seeds and Is a natural source of phosphatidylcholine, a natural constituent found In your brain and nervous system.) Sunflower Lecithin Is a great option for anyone with a soy Intolerance or sensitivity. Add a tablespoon of raw cacao powder to boost your Intake of brain-boosting flavanoids while curbing your chocolate cravings.

~Protein source: GMO-free egg whites
~Protein payoff: 25.2 g per serving

I have only found this on Amazon for the price tag of $45.00 which breaks down to around $1.50 per serving.

Flavors: Blueberry Tart, Chocolate, and Plain

Ounces It comes In: 30 servings, 1.85 pounds, and 60 servings

If you want to purchase this here Is the link where you can check It out  

Link ~~~> Paleo Protein Pure Egg


Mt. Capra Products Double Bonded Goat Milk Protein

This powerful protein combines the best of both worlds In protein supplementation through a natural blend of casein and whey proteins. Using a combination powder allows whey to trigger muscle building stimulation while casein Inhibits factors that lead to muscle breakdown. Mt. Capra Is a small, family-run farm In the Pacific Northwest who uses milk from their own pasture-grazed goat herd in their powders. If your body doesn’t agree with cow milk, goat milk Is a great alternative. Even though goat milk still has lactose, the goat milk proteins are smaller and are thus absorbed by the human digestive system In a far superior way to that of cow protein.

~Protein source: Grass-fed goat milk protein
~Protein payoff: 20 g per serving

This has a price tag of $66.00 and It breaks down to $2.20 per serving

I have only found this on Amazon If you want to purchase this yourself here Is a link so you can check It out for yourself.

Mt. Capra Products Double Bonded Goat Milk Protein


Designer Whey, French Vanilla

Like a good pair of designer shoes, Designer Whey lives up to Its name. The blend is made up of natural GMO-free whey protein concentrate and GMO-free whey protein isolate. All of the whey from milk is made free of artificial growth hormones and antibiotics. Unlike most animal-based protein powders, this option also provides 3 grams of prebiotic veggie fiber which is beneficial to help suppress any hunger between meals. Although these ingredients are great for you, Designer Whey adds in taurine — an amino acid commonly found in the brain and used in many chemical-crammed energy drinks. the additive may operate more like a sedative than a stimulant.

~Protein Source: Whey full spectrum peptides, whey protein concentrate, whey protein isolate
~Protein payoff: 20 g per serving

The price tag for this Is $45.00 which breaks down to about $0.77 per serving

I have only seen this at Target

Flavors It comes In: Chocolate Mocha, Vanilla, and Double Chocolate

Ounces It comes In: 12 ounces, 2 lb, and 4 lb


Plant-Based Protein Powders

Plant protein powders won’t lead to bloat like whey powders will, and they’re also less likely to Include nasty artificial sweeteners. (Although recent science Indicates they’re not carcinogenic, as feared, artificial sweeteners have been shown to actually increase your appetite.) Those looking to build muscle shouldn’t shrink In fear: It has been recently studied that rice protein was just as effective as whey In building muscle and strength among men who worked out frequently.

Tip: Look for pea, hemp, soy or rice powders, ideally in blends. Because many single plant-based varieties aren’t complete proteins (A complete protein (or whole protein) Is a source of protein that contains an adequate proportion of all nine of the essential amino acids necessary for the dietary needs of an organism.), consuming a blended plant-protein powder (one that contains both pea and rice, along with a variety of sprouts) will ensure you’re getting more amino acids and thus the most bang for your supplement buck.




SunWarrior Warrior Blend Raw Protein Powder

A great raw protein option, this GMO-free powder derived Its muscle-building power from raw organic pea, cranberry and hemp seed protein—It’s even tasty enough to take on Its own! What’s more, there are no sugars, gluten or artificial sweeteners to cause a metabolism-confusing midday crash. If you down some pre-workout, the branched-chain amino acids can give your gym session a boost by helping to target energy directly to your muscles.

I’ve found this at whole foods for the pricey price tag of $65.00

~Protein source: Pea, hemp, cranberry protein, brown rice and more
~Protein payoff: 19 grams per serving

Flavors It comes In: Vanilla and Chocolate

Ounces It Comes In: 40 servings


Vega One All-In-One Nutritional Shake

Loaded with six servings of greens, probiotics, antioxidants and 50% of your daily intake of food-based vitamins and minerals, this super clean option Is difficult to turn down. With tasty flavors like vanilla chai and berry, water alone Is enough to create a tasty shake you’ll actually like sipping. If you have more time, combine a scoop—which doles out 20 grams of protein—with unsweetened milk alternatives and a frozen banana for an Irresistible milkshake-like creation. Created by a former Ironman triathlete, this balanced protein also tastes great In homemade protein muffins as a post-triathlon—or post-regular run—treat.

~Protein source: Pea protein and hemp protein
~Protein payoff: 20 grams per serving

This Protein powder has a price tag of $50 It breaks down to roughly $2.45 per serving

Flavors It comes In: Coconut Almond, French Vanilla, Mocha, Chocolate, Vanilla, Berry, Vanilla Chai, and Plain Unsweetened

It also comes In Organic but for Organic the flavor Is just plain unsweetened


Garden of Life Raw Protein

This complete protein showcases 13 raw and organic sprouts, with 17 grams of protein per serving, all the essential amino acids your body needs, plus tea and cinnamon extract. Just make sure you whip up a smoothie using a healthy fat like nut butter or avocado. Makers of this powder load It with fat-soluble vitamins A, D, E and K, which can only be fully absorbed by your body when paired with a healthy fat. Their original unflavored powder works In any post-workout shake, but satisfying chocolate versions.

When you’re looking for an option with rice, make sure the brand uses sprouted brown rice (like Garden of Life does), not just “rice protein.” Sprouting the rice reduces the number of carbs and heightens the amount of protein, which lowers the glycemic effect (minimizing blood sugar spikes) and Increases the nutritional profile. Plus, when rice protein Is sprouted, It changes In genetic makeup to make Its nutrients more bioavailable to the body.

~Protein source: Organic sprouted protein blend (brown rice, amaranth, quinoa, millet and more)
~Protein payoff: 22 grams per serving

This has a price tag of $32.00 and that Is broken down Into $1.56 per serving

Flavors It comes In: Chocolate, Unflavored, Vanilla, and Vanilla Chai

Found at any health food store



Nutiva Organic Hemp Protein

We love the post-workout high—no, not that kind of hemp high—we get with this hemp-based, organic tub. Hemp protein Is derived from the less-fun parts of the hemp plant, offering a substantial amount of fiber (here, 8 grams) that’s easy to digest, making It a great pre-workout powder to keep you from cramping up at the gym. On top of 15 grams of complete protein per serving, hemp also boasts heart-healthy doses of anti-inflammatory omega-3s. This option Is an Ideal mix-In for oatmeal or smoothies (or brownies If that’s your thing); the fiber will make you feel fuller longer, and It contains eight essential amino acids to build muscle.

~Protein source: Hemp
~Protein payoff: 15 g per serving

This Is one of the cheaper protein powders on the market It has a price tag of $10.73 and It breaks Into 0.73 cents per serving.

Flavors It Comes In: Chocolate, Hemp Protein, Hemp-High-Fiber, and High Fiber

Found at any health food store


Garden of Life Sport, Chocolate

Designed for an athlete to use post-workout, Garden of Life took the amazing plant-based powder game one step further. This powder Is NSF Certified for Sport and Informed-Choice for Sport Certified, meaning there are zero banned athletic substances and only whole clean nutrients. Their unique array of protein products delivers a full profile of essential amino acids: 5.5 BCAAs and 5g glutamine, all of which are essential when It comes to cutting down your body’s recovery time after exercise and maximizing the benefits from your hard work In the weight room.

~Protein Source: Organic pea protein, organic sprouted navy bean, organic sprouted lentil bean, organic sprouted garbanzo bean, organic cranberry protein (seed.)
~Protein payoff: 30 g per serving

This has a price tag of $37.00 and that breaks down Into $1.92 per serving

Flavors It comes In: Chocolate and Vanilla


Sunwarrior Classic Protein

Sunwarrior gets their claim to fame by using an abundant amount of amino acids. It’s also free of GMOs, soy, gluten, dairy, and unnecessary calories. For just one scoop of this flavor-packed drink, you get 80 calories and 16 grams of muscle-molding protein. For a more filling and nutrient-packed meal, double it up! Start your day right with two scoops of this deliciously satisfying chocolate drink for 160 calories and 32 grams of the satiating macronutrient.

This protein powder has a price tag of $45.00 and It breaks down Into 0.95 cents per serving

~Protein Source: Raw whole grain brown rice protein
~Protein payoff: 16 g per serving

Flavors It comes In: Chocolate,Vanilla, and Plain

Again this can be found at most health food stores


Final Thoughts

This list Is pretty much are my top picks for animal-based protein and plant-based protein. There are tons of other companies for plant-based that I didn’t add to the list because the list would be way too long. Here are the names of the other plan-based companies that are worth a try.

~Garden of Life Sport ~Orgain Organic Protein, Sweet Vanilla Bean ~Amazing Grass Protein Superfood, Chocolate Peanut Butter




Thank You!

I do hope you stick around as I put out different types of content I try to post educational, Informative things that everyone can learn from. I am learning what people like to read and what people don’t. The one thing you will get from me Is honesty. If I post something It’s because I believe In It no matter If It’s a beauty review, recipe post, or just me posting a random post.

If you are a company or a person who would like to reach out so we can work together you can reach me here. Leighlei2009@gmail.com

I just want to say Thank you to all of those who read, view, like, comment, and subscribed to my blog It means the world to me ❤️️


➡️Where you can follow me⬅️

Check me out on Medium:

https://medium.com/@AmandaExplains

Instagram: coffee_glutenfree

Twitter: Amanda Explains It

Snapchat: amandaleilei (CoffeeandGlutenFree)

NO SERIOUSLY FOLLOW ME 🙂 

Worse Protein Powders

Yesterday and the day before I did two posts about the best and the worst of protein bars If you are Interested In learning what made my best and worst list here are the links

Worst Protein Bars ~~~> Worst Low-Sugar Protein Bars

Best Protein Bars ~~~> The Best Protein Bars


Whether you’re an elite athlete or a weekend warrior, a vegan or a plant-based foodie, everyone Is getting In on the protein trend. And with good reason. Thanks to the high protein content of powder supplements, adding a scoop or two to your smoothies, baked goods, or shakes can aid in rapid weight loss efforts by boosting calorie burn, Increasing satiety, and preserving lean muscle mass.

While feeding your muscles on the fly has never been easier, not all powders are created equal. And choosing which product is best can be a bit of a struggle. On one hand, there are animal-based supplements like eggs, whey ( I did a post about the dangerous of whey protein If you are Interested In reading It click Here)  and casein, and the other hand Is a garden of plant-based forms from pea, hemp, rice, and soy. And even after you pick the source of the protein, there’s still another hurdle to jump: additives. Many powders on the market are loaded with enough scary chemicals and artificial sweeteners to earn them a spot among the unhealthiest foods on the planet. Just because your protein Is a powder doesn’t mean you have to settle for one with a label that reads like a science experiment.

Because which supplement you pick will ultimately depend on your personal body goals…whether you’re looking to lose weight, gain muscle, or stop late-night snacking…we created this list of examples of the best and worst brands to help you understand what to look out for when examining the labels. I’ve narrowed the list of protein supplements down to some of the worst animal-based and plant-based proteins


Worst Protein Powders

 

As I mentioned earlier, many protein powder labels read like the stock list of a chemistry lab. But don’t let that science mumbo jumbo confuse you. Below we’ve found some standout examples of what you should avoid when picking out a powder. But keep In mind that there are many more out there that I won’t Include because this list would go on forever.

Tip: You should typically stay away from really cheap powders, undisclosed sources of protein, a lot of sugar, artificial sweeteners, and hydrogenated oils.

 


BSN Syntha-6 Protein

BSN Syntha-6 Protein might be the second highest selling whey protein on Amazon only because people can’t stop raving about the taste. While I get that powders can taste chalky and less than pleasant, that doesn’t mean you should grab one that’s loaded with artificial sweeteners like corn syrup solids, sucralose, and acesulfame potassium. (That’s what protein smoothies which use whole, fiber-rich fruits are for.) Companies use artificial sweeteners because they are addictive and send a signal to the brain to keep drinking or eating without an off switch—even If they, themselves, don’t contain any calories.refined and processed sweeteners are unrelenting In their ability to entice you to overeat and yet, don’t provide satiation, satiety, or nourishment. Studies have shown that the deceptively sweet artificial sweeteners trick your metabolism Into thinking sugar Is on Its way, spiking your Insulin levels, and shifting the body from a fat-burning to a fat-storing state.

Why you should avoid It: It’s full of artificial sweeteners.

 

Muscle Milk

Besides the fact that Muscle Milk also adds a slew of sweeteners (maltodextrin, fructose, and sucralose), that might not even be the worst thing about It. According to a list from Consumer Reports, Muscle Milk was number one on a list of protein-promising powders which had toxic heavy metal contamination from all their chemical additives. They found levels of cadmium, arsenic, mercury and lead that nearly reached or surpassed the United States Pharmacopeia (USP) daily Intake limits. Cadmium raises special concern because It accumulates In and can damage the kidneys, the same organs that can be damaged by excessive protein consumption. There’s, even more, concern In this case since these toxic heavy metals are found In a product that Is marketed for daily use. I recommend you put down the Metal Milk and do more research.

Why you should avoid It: It’s full of toxic contaminants, chemical additives, and sugar.

Adaptogen Science Tasty Whey

If big-time food giants like McDonald’s and Chick-fil-A were able to hold up their end of the deal when It came time to getting rid of artery-clogging trans fats, we’d expect a health supplement to do the same. In this case, Adaptogen Science uses partially hydrogenated coconut oil in the form of coconut powder, which also contains corn syrup solids, sugar, soy, and carrageenan. Whether It’s partially hydrogenated coconut oil or “hydrogenated whey protein,” this Ingredient has been heated and hydrogenated at high temperatures to extend Its shelf stability. When It’s In your body, It creates a rancid oil whose artery-clogging effects cause reduced blood flow, which can Impact everything from the heart, brain, and sexual function.
Why you should avoid It: It contains hydrogenated oils (trans fat).

Body Fortress Whey Protein

We know, we know. Protein powders are expensive—but they are for a reason. The high price tag comes with a high-quality raw protein product. So when manufacturers are able to provide you with an Inexpensive product, like these powders from Body Fortress, they most likely have to cut costs by using questionable protein suppliers. They pay less for the raw protein, which Is typically a low-quality, an Inferior Ingredient that likely contains far less protein and far more carbs and fat than what they claim on the label. What’s even more frightening, these lesser-quality mixes may also contain Impurities and contaminants.

Why you should avoid It: This Is simple…It’s cheap.

Swanson GreenFoods Vegan Protein with Probiotics

Even plant-based products are not all good. Swanson combines two strains of bacteria with hemp, rice, and pea protein to create their tub of scoopable nutrition. In theory, this all sounds like a good thing—a terrific two-for-one option for smoothie and protein shake lovers alike…but unfortunately, the makers behind this blend also packed In tons of brown rice syrup solids, which ups the sugar count to a whopping 20 grams In a standard three-scoop serving.

Why you should avoid It: It has a health halo.

The health halo effect refers to the act of overestimating the healthfulness of an Item based on a single claim, such as being low In calories or low In fat. US researchers report that consumers frequently confuse “low fat” with “low calorie”, resulting In the over consumption of certain foods.


Final Thoughts

Like I always mention when I do any type of Informative posts I always recommend that you do your own research. Because everybody Is different and everybody bodies may not be able to tolerate certain Ingredients. For me, I have food allergies and sensitivities so I may not be able to have what you can have.  If you have any questions please don’t hesitate to reach out.


Thank You!

I do hope you stick around as I put out different types of content I try to post educational, Informative things that everyone can learn from. I am learning what people like to read and what people don’t. The one thing you will get from me Is honesty. If I post something It’s because I believe In It no matter If It’s a beauty review, recipe post, or just me posting a random post.

If you are a company or a person who would like to reach out so we can work together you can reach me here. Leighlei2009@gmail.com

I just want to say Thank you to all of those who read, view, like, comment, and subscribed to my blog It means the world to me ❤️️


➡️Where you can follow me⬅️

Check me out on Medium:

https://medium.com/@AmandaExplains

Instagram: coffee_glutenfree

Twitter: Amanda Explains It

Snapchat: amandaleilei (CoffeeandGlutenFree)

NO SERIOUSLY FOLLOW ME 🙂 

 

 


Lose That Muffin Top

Today I am going to talk about how to lose that stubborn muffin top. Everybody loves a good muffin…unless It ends up around their middle. Having extra belly fat can be frustrating and hard to change. It’s so overwhelming to sort through the conflicting Information out there about detoxes, fad “Diets”, and ab exercises that promise to give you a flat stomach by Sunday. We’ll help you bust some of those belly fat myths, explore what causes muffin top fat In the first place, and give you a comprehensive plan to get rid of belly fat for good…Including a workout that will blast fat using HIIT-style exercise.

The Muffin Top Is one of the most stubborn places on the body to banish fat, The DREADED muffin top, Is a common complaint for most women ( It’s okay to admit It), although men can suffer from It as well (they call It “beer gut”). The good news Is, with the right “DIET” and proper exercises, the muffin top can go faster than you think! First of all, let’s talk about what a “muffin top” (aka belly fat) Is.


What Causes Muffin Tops?

 Genetics

If you’re carrying a little extra fat all over, some of It will logically be carried around your waistline. But the truth Is, where your body naturally tends to store the most fat Is mostly due to genetics. If your grandmother and mother were traditionally more pear-shaped for example, you’re likely to be shaped that way too. But don’t use your genetics as an excuse to feel defeated. If you have excess belly fat, you can start by losing fat all over and then toning your abs. But I’ll talk about that In a bit.

Poor Diet

Have you ever heard the phrase “flat abs are made In the kitchen?” It’s true! Consuming a lot of sugary sodas, high-sodium foods, and artificial Ingredients will naturally lead to belly bloat. Different foods also trigger bloating In different people; keep a food log for a week to write down what you ate for each meal and how your stomach feels afterward.

 Stress

Some studies show that chronic stress can lead to an Increase In visceral fat because when your body is flooded with cortisol (the stress hormone), it sends a signal to hold on to visceral fat for survival. (Visceral fat Is stored within your abdominal cavity, meaning it appears as belly fat.) Not only does chronic stress contribute to belly fat by storing excess visceral fat, but being stressed can naturally make you reach for more salty and sugary snacks as a coping mechanism. To Improve your health (and your waistline), stress management Is just as Important as anything else.

 Hormones

If you’re entering perimenopause or menopause and finding you have more fat around your middle, it could be a change in hormones. If you are estrogen dominant (even If you have both low estrogen and low progesterone) you can store more belly fat than you want.


Solutions To Rid A Muffin Top

The first thing I’m going to mention that will help you rid that dreaded muffin top Is something I’ve talked about over and over again and that Is Clean Eating. You’ve probably heard this phrase by now, but If you haven’t, listen loud and clear: You can’t work off a bad “Diet”. People are eating and consuming more excess sugar and carbs…not physical Inactivity….are primarily to blame for the growing obesity epidemic. No matter how much you move, eating poorly works against you and It will win every time. Excess calories, especially those In the form of sugar and unhealthy fats, end up as fat on your body and that Includes your belly.

Eating clean doesn’t mean starving yourself! The key Is to choose the yummy healthy, whole foods. Clean eating Includes lots of vegetables, fruit, lean protein and healthy fats. The choices are wide open! Walk the perimeter of your local grocer (I did a post about walking the perimeter of the grocery store as a beginner If you are Interested In a reading It  Click Here or visit a farmers market just to see your options. If you’re not sure how to start, Here Is another post I did about how to clean eat as a beginner If you are Interested In reading It you can read It Here The important thing Is to eat sensibly-portioned meals several times a day that are made up of vegetables, lean protein, and healthy fats.


Strength Train

Long durations of low-Intensity cardio might help you lose a little weight but a significant amount of that weight will be muscle. That’s not good. Muscle is active tissue that helps you burn calories. You want it. The reason for this Is because of something called your Basal Metabolic Rate, which Is the number of calories your body burns at rest. As you Increase lean muscle on your body, you also Increase your Basal Metabolic Rate. That means a higher metabolism. Win! So get some strength training In at least twice a week In addition to the cardio that you do.


Cardio Intervals

That low-intensity cardio I discussed Is great once or twice a week, but a far more efficient use of your time Is to try out High-Intensity Interval Training or HIIT. This Is a form of cardio that has you work as hard as you can for short periods of time (20-30 seconds) with short periods of rest In between. HIIT training, or similar styles like Tabata Intervals, are more efficient at burning calories and keep your metabolism elevated long AFTER you are done exercising. So calories will continue to burn even as you move throughout the next part of your day.


Train Your Core The Right Way

Eliminating the fat around your mid-section with better eating and proper exercise Is crucial. The next step to achieving a flatter belly Is to work on strengthening your Transverse Abdominus (“TVA”). (The transverse abdominal, so called for the direction of its fibers, is the innermost of the flat muscles of the abdomen, being placed immediately beneath the internal oblique muscle.)This is the muscle that sits deep and low in your belly. By taking time to strengthen this muscle properly, you create a built-in corset that will pull your tummy in, protect your low back and promote better posture—something that will also make you look leaner. Exercise methods such as Pilates are excellent for learning how to make this muscle rock solid. Try a Pilates class or one of our GHU TV guided Pilates workouts.

But If an entire session Isn’t for you, simply learn some of the exercises and tack them on to the end of your cardio or strength workouts. Another tried and true way to strengthen your core Is to become familiar with a plank! There are dozens of plank variations you can learn. They are all good. They are all valuable. Planks work.


Final Thoughts

Now you know all the tips and tricks to getting rid of that muffin top: eating right, strength training, cardio, and using moves specifically designed to target your core. Use muffin top melter workouts to sculpt your core as you burn off belly fat and work towards a healthier you. If you have any questions please don’t hesitate to email me and I will be more than happy to answer any questions or concerns you may have.


Thank You!

I do hope you stick around as I put out different types of content I try to post educational, Informative things that everyone can learn from. I am learning what people like to read and what people don’t. The one thing you will get from me Is honesty. If I post something It’s because I believe In It no matter If It’s a beauty review, recipe post, or just me posting a random post.

If you are a company or a person who would like to reach out so we can work together you can reach me here. Leighlei2009@gmail.com

I just want to say Thank you to all of those who read, view, like, comment, and subscribed to my blog It means the world to me ❤️️


➡️Where you can follow me⬅️

Check me out on Medium:

https://medium.com/@AmandaExplains

Instagram: coffee_glutenfree

Twitter: Amanda Explains It

Snapchat: amandaleilei (CoffeeandGlutenFree)

NO SERIOUSLY FOLLOW ME 🙂 

 

Workout Plateaus

we need an In-depth look as to how to fully recuperate and ensure max recovery. Here are some steps you can use Immediately to avoid overtraining and hitting a plateau.

Your workouts should be very demanding. They should be Intense (yes I know In the past I said your workouts shouldn’t be demanding just read on.) and very focused. With this Intensity comes the need to rest to allow your muscles to fully recuperate from the demand that you have placed on them. Progressively overloading the muscles and forcing them to adapt by adding new muscle to handle future demands achieve muscle growth. However, If you never allow your muscles to fully recuperate, they will not be able to handle any new demands placed upon them. They will start getting weaker from less rest. That Is how plateaus happen.

I’m going to help you take the necessary steps to combat this problem. We are going to systematically wipe out long-lasting plateaus, forever. We do this by training smarter, not just harder. Proper rest and recovery from working out are so Important, It literally Is the deciding force behind results and no results. We need an in-depth look as to how to fully recuperate and ensure max recovery.

Here are some steps you can use Immediately to avoid overtraining and hitting a plateau.

Yesterday I posted about some Plateau Myths If you are Interested In reading about some myths click Here


Keep Workouts Short And Sweet

Your weight training should be just that, training with weights and not mixing cardio with It. Workouts do not need to belong to be effective, In fact, If they are too long, they are counter-productive. The goal of weight training Is to go Into the gym and stimulate muscle growth, not to annihilate the muscles. By stimulating them with progressive overload, you are forcing them to respond and adapt to this progressive overload. Anything more Is futile overtraining.




Do Not Turn Your Weight Training Workouts Into Endurance Events

Do not try to “burn fat” while weight training because you will not achieve It. Do not make your workouts longer thinking that more time equals more results. Keep your weight training brief and focused. Complete your workout In less than 45 minutes. This short time period will ensure you do not overdo It, It will ensure Intensity. It’s much easier to focus on 30-45 minutes than It Is an hour. The growth assisting hormones secreted In your body actually peak after about 30 minutes of weight training and then begin to decline rapidly. So keep It quick and intense. No total body workout. Choose one or two muscle groups, train them well, and leave under 45 minutes.


Keep A Lower Rep Range

If you can lift a weight more than six or seven times on the last set or two of an exercise, the weight Is too light and Is not producing overload for your muscles. However, If you cannot get at least three or four, the weight Is too heavy and you may not be benefiting from It. Keep your range between four and six reps give or take a rep. This low range will ensure maximum overload and Increased Intensity. Four to six reps get the job done efficiently and more effectively than higher reps with lower weight. Remember, overload (weight) builds muscle, not reps. Keeping reps low ensures more overload and It Is also easier to Intensely focus on four to six reps than It Is for more than ten.



Keep A Low Number 0f Sets

Again, weight training Is no marathon. You only need one to two heavy sets of an exercise to stimulate muscle growth. Less may not be enough stimulation and more may lead to overtraining. If you feel that you did not work a muscle sufficiently after your two heavy sets, I would question the amount of weight or your Intensity on those sets. You should feel as though you probably couldn’t do another set as effectively as your last one. Remember, It’s not the number of sets that matter, It’s the quality. You will achieve better results with two fabulous, hard-working sets than would you with three or four less-intense sets. Believe me, there Is a very fine line between doing too many sets and not enough. The line seems to be around one to two heavy sets. There Is no law that states If you double the number of sets, you double your results. More Isn’t better, better Is better.


Rest Enough Between Your Sets

Rest at least a minute between your warm-up sets and at least two minutes between your heavy sets. You need to recuperate enough to handle the demand the next set Is going to place upon your muscles. You cannot expend maximum energy on exercise If you are still fatigued from the last set. You will not be able to lift as much weight or as many reps If you are not rested enough. There Is no set amount of time to rest, just feel rested enough so that you can meet or exceed the efforts of your previous set. If you performed a 250-pound bench press for six reps, you need to rest enough so that you can meet or exceed that set. Think of It as a high point that you must reach each and every time you do a set. Without adequate rest, that high point cannot be reached. If the high point Isn’t reached again, that set was a waste of time.



Get Adequate Rest Before Working The Same Muscle Group Again

Heavy and Intense weight training produces microscopic fiber damage to the muscles. It’s because of this damage and rebuilding which causes a muscle to get bigger and stronger. Without proper rest between workouts of the same muscle group, you will not recover sufficiently to handle placing more overload on that muscle group. Again, If your muscles cannot handle the overload, results are diminished. You should wait at least five to seven days between working the same muscle group. If you train biceps on Monday, wait until the following Monday to ensure they are rested enough.


Thank You!

I do hope you stick around as I put out different types of content I try to post educational, Informative things that everyone can learn from. I am learning what people like to read and what people don’t. The one thing you will get from me Is honesty. If I post something It’s because I believe In It no matter If It’s a beauty review, recipe post, or just me posting a random post.

If you are a company or a person who would like to reach out so we can work together you can reach me here. Leighlei2009@gmail.com

I just want to say Thank you to all of those who read, view, like, comment, and subscribed to my blog It means the world to me ❤️️


➡️Where you can follow me⬅️

Check me out on Medium:

https://medium.com/@AmandaExplains

Instagram: coffee_glutenfree

Twitter: Amanda Explains It

Snapchat: amandaleilei (CoffeeandGlutenFree)

NO SERIOUSLY FOLLOW ME 🙂 

 

 

Bedtime Workouts

Today I am going to give you a 30-day bedtime workout challenge. These workouts have been proven to boost your metabolism and help you have a restful sleep. If we could just keep up a fast metabolism all day and night, we’d have hit the fitness lottery, right? Yesterday I did a post about bedtime workouts and If they are bad. I recommend you read that one before this one here Is the link so you can check It out Here

After all, there’s nothing like a good a.m. sweat session to set the tone for your day—your post-workout high leaves you ready to take on the work day and revs up your metabolism. That’s because when we exercise, we subsequently build muscle that aids In speeding up our basal metabolic rate (BMR), or how much energy we expend while at rest. The faster our BMR, the more energy we burn.

And while you can reap benefits from your workout long after you’ve stopped sweating—something called ‘afterburn‘…The benefits don’t have to stop there, Sleep Is the time where our bodies undergo repair and detoxification. A protein hormone called HGH (human growth hormone) Is released In our bodies as we sleep, which promotes growth and maintenance of muscles and bones. During sleep, muscles and tissues grow back stronger and our Immune systems strengthen, helping us thrive from day to day.

So how do you make sure that you carry the benefits of your hard work through the night, without sacrificing zzz’s? With this no-gym, no-equipment-needed, no-sweat-Involved sequence: start with this five-minute workout then target specific muscle groups to help you rewind and relax with a sequence from together, these moves will keep your metabolism firing long after lights out.


No Sweat Workout

This workout Is exactly what It says no sweat. Now everybody sweats differently. For me depends on the workout some I sweat less some I sweat more. When I  did this workout I didn’t sweat so you have been warned just In case If you do sweat no matter what you do.

The Workout: This Is a 5-minute workout that you repeat twice. If you are a beginner than It might take you more like 10 minutes to complete the circuit and If you do x2 (which I recommend) then you are looking at 20 minutes. 

.20 pushups
.20 seconds of elbow plank
.20 seconds of right side plank
.20 seconds of left side plank
.20 squats
.20 alternating lunges
.20 jump squats or 20-second wall sit


Bedtime Toning Program

This Is a quick program that you can do right before bed and with this one you will feel the burn and you might sweat a little. You can do this an hour before bed and while you sleep you will still feel the burn when you wake up. Most of the muscle gain and toning happens while we are asleep.

25 squats

25 stationary lunges on the right leg

25 stationary lunges on the left leg

15 pushups

20 crunches

25 lying glute lifts (Lie on the floor on your back, lift and squeeze your butt)

15 side leg lifts with right leg

15 side leg lifts with left leg

30-second plank

30-second right side plank

30 second left side plank


Final Thoughts

These workouts can be done 20-1 hour before bed. You will sweat but then again everyone sweats differently. Also If you’re the person that gets the feel-good endorphins after working out then working out right before bed Isn’t good for you. For me, I am the person that gets tired after working out so for me I can work out right before bed and be able to sleep but then again If you read yesterday’s post I mentioned how I am a night owl so working out late works out better for me than working out during the day.


Thank You!

I do hope you stick around as I put out different types of content I try to post educational, Informative things that everyone can learn from. I am learning what people like to read and what people don’t. The one thing you will get from me Is honesty. If I post something It’s because I believe In It no matter If It’s a beauty review, recipe post, or just me posting a random post.

If you are a company or a person who would like to reach out so we can work together you can reach me here. Leighlei2009@gmail.com

I just want to say Thank you to all of those who read, view, like, comment, and subscribed to my blog It means the world to me ❤️️


➡️Where you can follow me⬅️

Check me out on Medium:

https://medium.com/@AmandaExplains

Instagram: coffee_glutenfree

Twitter: Amanda Explains It

Snapchat: amandaleilei (CoffeeandGlutenFree)

NO SERIOUSLY FOLLOW ME 🙂