What are some of the things you should consider when choosing the best whey protein for women’s nutrition? There are many different factors you should be considering, but as long as you choose the best whey protein that tastes good, offers a macronutrient breakdown that is conducive to your fitness goals and can be had for a reasonable price,
you can’t go wrong!

Taste

The first thing that you need to consider when choosing the best protein powder is the taste. Why is this? If you don’t like the taste of the whey protein you choose, the macronutrient breakdown or the price per serving won’t matter because you won’t drink it. To be successful with your nutrition and fitness related goals, you need to consume your whey protein on a consistent basis – if you don’t like the taste of your protein powder, you won’t do this.

There are so many different varieties of whey powder available – you will be sure to find something you like. From fruity flavors like strawberry and banana to chocolate peanut butter and mocha cappuccino, you will be sure to find something you like. If you want unflavored whey protein powder, you can find that too!

Macronutrient Breakdown

The next thing you need to consider when choosing the best whey protein is the specific macronutrient breakdown of the product. In
general, almost all protein powders contain anywhere from 24g to 30g of protein per scoop – this is constant across all manufacturers. But, the fat content and the carb content can differ greatly.

If you are on a very strict diet and want to control your macros with impeccable precision, you should try to find a whey protein powder that has as little fat and carbs as possible – this will just make it easier to control your macros. But, if you aren’t too concerned about this kind of thing, just choose the protein powder that tastes best – a few extra calories from fat and carbs won’t make that big of a difference.

Price

Finally, the last thing you need to consider when choosing the best whey protein is the price. Now, when you are looking at different whey protein products, you will see that there are many options in many different price ranges. Don’t make the mistake of thinking that the higher priced proteins are automatically better than the lower priced ones – that just isn’t the case. There are many different things that determine the quality of whey protein powder, but price isn’t one of them.

In general, it is always better to buy the biggest portion of protein powder you can at the time. Almost all major protein powder
manufacturers offer 5lb tubs of their products – this is what you should choose. The price per gram of protein is a lot lower than if you were to buy a smaller container, and the best whey protein products have a very long shelf life so they won’t expire before you have a chance to consume them.

Focus of the three aforementioned factors, do as much research as possible on as many different whey protein powders and choose the one that you think would be best for you. In reality, it is pretty hard to go wrong when choosing from the wide selection of the best whey protein powders available, so just get started!

Rusty Jackson is a sports nutrition expert who specializes in natural dietary supplements to help you lose weight and get toned. He reccomends everyone – male or female – to find the best whey protein for their diet.

Photo courtesy: schleicher

Nutrition is essential in order for you to stay fit, healthy and well balanced internally. Your body uses over 45 different types of nutrients, each nutrient is used in a separate way; from creation of new cells and tissues to helping create energy. In order to optimize your muscle and fitness levels it is important to understand how nutrients work and affect your body as well as your everyday life.

Nutrients can be taken in many forms from, fruits, vegetables, meat, some drinks and in the form of supplements. Good nutrition is accountable for treating many illnesses found in the body as well as support the body to stay healthy. Plant compounds (phytochemicals) which are found in such things as soybeans and tomatoes have been seen to have disease battling properties. Zinc supplements have been found to reduce the duration of the common cold and decrease acute diarrhea. You do not have to eat a variety of foods either to ensure you get the correct amounts of nutrients, there are, of course, supplements. You can buy supplements from any major supermarket, online, or on some occasions, from a knowledgeable specialty shop.

Supplements have received a lot of attention from the media about being bad for the body. However, the media failed to mention the fact that they are only harmful to the body if they are taken over the recommended daily amount. Even with good things, everything is about moderation. Too much of a good thing is still not healthy.

Vitamins and minerals play an essential and crucial role in our body’s basic growth, metabolism and development. As you may already know a vitamin in itself is not a source of energy for the body but it does aid in the production of energy and helps to burn fat when carrying out everyday activities such as walking to work or to your corner shop. A better metabolism also helps to burn fat and reduces weight as food is passed throughout the body at a better rate and the essential substances needed are also better absorbed, hence making you feel less hungry and less likely to eat snacks in-between meals. A lack of vitamin such as vitamin A can lead to night blindness and this is linked with zinc as zinc is used in order to absorb the vitamin.

Vitamins and minerals play an important and essential role in our everyday lives and you should take care of your body by making sure you take in the correct amounts of vitamins daily. It can reduce the risks of heart attacks, reduce obesity and make your skin look healthier and hair healthier as well.

Grab a Glass of Juice Instead of Vitamins or Supplements

If you go into a health food store, or even a normal grocery store, you’re likely to find at least on aisle full of various vitamins and supplements. While these products may be helpful, they’re expensive, they can be a hassle, and they’re just not the best way to get all the nutrients you need.

So, besides the hassle of taking a lot of pills every day, what’s so bad about supplements? While there’s nothing wrong with supplements, except that they were designed to supplement a good diet, not replace it. The best delivery system for vitamins and nutrients is the natural one. Supplements may not be digested or absorbed all the way, which means you don’t get all the benefits you’re supposed to. The only reason you should be taking supplements is if you can’t get the nutrients through your food, but you can. You can get most of what you need from fruit and vegetable juices.

The important part of getting appropriate amounts of nutrients from juice is that you choose the right variety of juices. Different juices contain different vitamins in varying concentrations. Here’s a list of the vitamins and minerals contained in popular fruit juices.

* Orange: Vitamin C, Most B vitamins, potassium, folate, and thiamin.
* Grape: Potassium, manganese, is rich in antioxidants.
* Pink Grapefruit: Vitamins C and A.

If you really want to stay healthy without supplements, you’re going to have to break down and start drinking vegetable juices. You may have avoided them in the past because you don’t like the taste, but these juices are great for you and don’t have the high sugar content that fruit juices do. If you just can’t take the taste of vegetable juices, try masking the flavor by adding some fruit. Here are some of the power veggies that contain the most vitamins and minerals

* Spinach: Thiamin (B1), riboflavin (B2), niacin (B3), pyridoxine (B6), folate, vitamin C, Vitamin K, potassium, calcium, magnesium, iron, and zinc
* Beets: Calcium, sulfur, iron, potassium, choline, beta-carotene, and vitamin C. Be sure to mix this one with another juice.
* Broccoli: Thiamin, vitamin C, beta carotene, calcium, sulfur, and potassium. It’s also high in fiber and protein.

If you want the most potential from your juices, you have to make sure they’re 100% percent juice without preservatives and additives. You can do this by checking labels, or by simply making your own juice. If you make your own juice, throw whole fruits and veggies in the juicer. The juicer will take out the solids and you’ll get a juice with greater nutritional value.

A good quality juicer can be a great investment and you may not need to bother with supplements or vitamins again.

Green tea has been used for centuries and still remains one of the most popular teas in China and contains powerful antioxidants which may help fight against heart disease, cancers and other diseases. More recently studies have shown that green tea is also beneficial to weight loss.

One of the most recent studies which appeared in the American Journal of Clinical Nutrition showed people who drank a bottle of green tea extract everyday for three months lost more body fat than the participants who drank regular tea.

It is thought the chemical epigallocatechin gallate (EGCG) found in green tea raises the metabolism while also releasing the hormone noradrenaline which is an appetite suppressant.

The study published in the American Journal of Clinical Nutrition also indicated the consumption of catechins in green tea lead to both reduced body fat and LDL cholesterol levels.

Now that you know the many benefits of green tea, just how do you need to drink to lose weight?

Based on the recent research you would need to consume at least 4 cups of green tea daily to see any results. There are now also green tea supplements on the market which provide higher concentrated doses of green tea in a capsule form. The quality of the supplements will vary so it’s best to do your research.

But you don’t really need to take supplements to receive all the benefits of green tea. Try replacing your daily cups of coffee or regular tea with green tea. It’s also a good drink in between meals which may help satisfy your hunger pangs while providing your body with a good dose of antioxidants.

There are so many benefits to drinking green tea that weight loss is really just the icing on the cake. This is one great way to stay healthy while shedding a few excess pounds.

The Complete Guide to Green Tea

5 Natural Remedies for Menopausal Symptoms

There are many uncomfortable things all women face as they get older; perhaps the most uncomfortable is menopause. Not only do women going through menopause experience annoying and painful physical and emotional symptoms, they’re also at a much higher risk of developing dangerous problems such as osteoporosis and cardiovascular disease.

If you’re going through this change, you’ve probably seen a doctor and discussed medical treatments, but before you start on hormone replacement therapy or other drastic treatments, why not try treating your menopause the natural way.

Here are 5 natural supplements that can help you solve your menopause problems:

* Soy. Soy protein contains chemicals called isoflavones, which act as a mild estrogen and can help with hot flashes and night sweats. It may also help keep your bones healthy. Just be sure not to take too much, about 50 grams of soy protein per day is enough. Getting more too much soy may actually be harmful.

* Black Cohosh. This supplement can be used to alleviate hot flashes, help with mood changes, and even help you sleep better. While it has been tested and found to be safe, studies have only been conducted on a 6 month trial period.

* Red Clover. Taking this supplement daily has been shown to not only decrease the number of hot flashes (one study showed a 58% decrease!); it can also help stop some of the long term health problems associated with menopause. Red clover contains isoflavones and may decrease loss of bone mass, improve cardiovascular health, and may even protect you against certain cancers.

* St John’s Wort. Along with physical symptoms, many menopausal women also experience symptoms of depression. St Johns Wort can be taken up to two years to help alleviate mild depression. Just don’t take it if you’re already on an antidepressant because there can be interactions.

* Vitamins and Minerals. You probably already know that you should take a calcium supplement to help decrease bone loss, but did you know you should also take magnesium to help you absorb and use all that extra calcium? You should also increase your intake of Vitamins E and C to help with estrogen absorption. You should be able to find a quality multivitamin for older women that will give you these nutrients and more.

There are a few things you should be aware of when using these or any other herbal remedy. First is that you should consult your doctor before you take anything. Many people equate the word “natural” with “safe”, but these remedies can have harmful drug interactions and side effects. You should also take care to get a high quality supplement. Check ingredients, look for seals (and research what the seals mean), and ask around on health websites or with a medical professional.

Aromatherapy has been used throughout the ages to offer relief from many complaints, both emotional and physical. As of yet, science has neither confirmed nor denied the benefits of aromatherapy as a being a curative alternative health practice. However many people still rely on age-old traditions and wisdom to assist in the healthiness of their lifestyle.

Aromatherapy, by definition, is the use of selected fragrant substances in lotions and inhalants in an effort to affect mood and promote health (The American Heritage Dictionary). By doing a search on the internet, or by visiting your local library, one can find a wealth of information on aromatherapy, both practical and estoric (spiritual) uses. Not only are there unlimited amounts of fragrances to help your health, but an unlimited amount of applications of the fragrances.

Several of the more common applications you probably know about are candles, incense, bath products, lamp rings, massage oils, and diffusers.

Candles can be purchased in an almost limitless variety of shapes, sizes, colors, and most importantly, fragrances. Even people who aren’t fond of candles for fire safety reasons can find tart melts, electric votive warmers, so-called “flameless candles”, and many other alternatives. A hint for purchasing candles for aromatherapy reasons is to purchase soy candles. Not because any other kind is especially unhealthy or unsafe, but because soy is cleaner burning with a higher scent throw and less soot, bringing you that much more scent than regular candles.

Incense can be found in many forms as well, including your regular stick incense, cones, charcoal, powder, resins, and others. If you are turned-off by incense because of the “woodsy” smell that makes you think of burning leaves, try charcoal incense instead, which has a very clean burning, non-woodsy scent, giving you more fragrance and less of that smokiness.

Bath Products, and Pulse Point Rubs can bring aromatherapy up close and personal. By bathing in or with aromatic oils, you carry the fragrance with you whereever you go. However, you should make sure that the fragrance you are getting has the right benefits you would like instead of just smelling nice. Some more common name brand bath products may smell pretty but have little to no theraputic effects.

Essential oils are the best way to get the benefits of aromatherapy, however the fragrance itself, even if manmade can still be beneficial to you. If I listed all the benefits of each fragrance out there, this article would probably take up about 5000000 paragraphs. However, I highly recommend doing research into the different fragrances and their benefits before jumping on the aromatherapy train. Some fragrances are not skin safe (especially in essential oil form), and others can cause allergic reactions. Remember safety first when experimenting with aromatherapy and your body!

As a few suggestions, generally lavender is used for relaxation, peppermint for energy, ylang-ylang for passion or love, chamomile for calm, frankencense & myrrh or nag champa for meditation, and sage for cleansing. There are plenty more out there though…something for everything one might say!

Aromatherapy can benefit everyone, and is available in so many different forms that it is easily accessible and easy to use no matter who you are. Scent affects our lives in so many ways, and this is just one more way it can benefit you.

Stephanie Davies is a 27 year old Missourian with a loving husband and an 8 year old son. She currently owns her own business which sells handmade candles, incense, bath & body products and other handcrafted products at http://www.mystickalincense.com.

If you have ever had a difficult time sleeping, or even getting to sleep, this article will contain invaluable information that will help to enable you to get the best night’s sleep you have ever had, without the use of drugs, over the counter sleep aides, or prescription medication.

There are four main herbs that can be hugely beneficial to the insomniac. Taken alone, or in combinations with each other, these herbs are said to have homeopathic value as sleep aides. With that being said, I am not a doctor nor pharmacist, and these herbs have not been evaluated by the FDA, nor have they been scientifically proven to cure any illness. (That’s just for the legal beagles out there).

The four herbs are: Valerian, Hops, Passion Flower (or Passion Flower Extract), and Catnip.

Valerian is a very “stinky” herb, and I would highly suggest if you are going to take it, to find it in pill or capsule form. Dried Valerian Root has been variously described as smelling like: “trash”, “baby diapers”, “dirty socks”, and “like rotten cheese”. So unless you are of a strong stomach, I would recommend pill form. However, Valerian Root is the absolute strongest of the “sleep herbs”. It’s effects in higher doses has been compared to the effects of Valium by some. In addition to sleep disorders, valerian has been used for gastrointestinal spasms and distress, epileptic seizures, and attention deficit hyperactivity disorder. However, scientific evidence is not sufficient to support the use of valerian for these conditions. Valerian is not recommended if you are pregnant, or if you suffer from low blood pressure or hypoglycemia.

Hops, the main ingredient in beer, is a wonderful sleep herb. Hops have tonic, nervine, diuretic and anodyne properties. Their volatile oil produces sedative and soporific effects, and the Lupamaric acid or bitter principle is stomachic and tonic. For this reason Hops improve the appetite and promote sleep. American Indians made a sedative from the blossoms, and they also applied heated, dried flowers to relieve toothaches. Many herbal preparations for insomnia combine Hops with more potent sedative herbs, such as valerian. Hops can be made into a soothing hot tea, or taken in capsule form.

Passion flower has a tranquilizing effect, including mild sedative and anti-anxiety effects. In studies conducted since the 1930′s, its mode of action has been found to be different than that of most sedative drugs (sleeping pills), thus making it a non-addictive herb to promote relaxation. In many countries in Europe, the U.S. and Canada, the use of passionflower leaves to tranquilize and settle edgy nerves has been documented for over 200 years. You may also be familiar with Passion Fruit, which grows from the same vine that produces Passion Flower. You can also make a hot tea from Passion Flowers, buy it in capsule form, or purchase Passion Flower Extract in concentrated form for dosages.

Finally, there is catnip. Yes, the same herb that makes your cats act with temporary insanity, can help you to sleep! While it makes cats hyper and extremely active, it causes the opposite reaction in human beings. Catnip is part of the mint family, and makes an incredibly tasty hot tea. Simply drinking a cup of hot catnip tea before bedtime can calm most people down. Catnip is a mild tranquilizer and sedative. It is most often used to treat anxiety, insomnia, and nervousness. The sedating effect may also help lessen migraine headaches. It is the least sedating of the four sleep herbs, however when used in conjunction with the other three it can produce significant effects! Nepetalactone, the major component of catnip (Nepeta cataria) volatile oil and the component that induces euphoria in cats, is thought to be responsible for catnip’s sedative effects. It is chemically related to the valepotriates that occur in valerian.

So now that you know the four major sleep herbs, you can use them to promote better, longer, and more restful sleep! Be sure to read the labels on the bottle before taking the herbs (if bought in pill form) or do research to find out what dosage is appropriate for you. If you are currently taking other sleep aides of any form, please ask a doctor before using these herbs. Used in conjunction with each other, these four herbs can produce very powerful tranquilizing effects. While scientific studies on these herbs have been sketchy (as with all herbal remedies), there is good reason to believe that these remedies have some basis in fact.

Stephanie Davies is a 28 year old work at home mom to a 9 year old boy in Mid-Missouri. Her hosting company, Hosting WAHMs offers premium webhosting from $2 per month and up, with an easy to use sitebuilder! She also loves to knit, build websites, and talk to people.

Herbs That Help You Sleep

It seems like every time I turn on the T.V., I see an ad for another new prescription sleep aid.  You can find them from you pharmacist and over the counter in every shape and size.  It’s like they’ve made the perfect sleep aid for every occasion, but what if you don’t want to take dangerous and possibly addictive chemicals to get yourself to sleep every night?

If you’ve tried all the other sleep remedies and nothings worked for you; before you make a trip to your doctor, make a trip to your local health food store.  There you can find tons of natural supplements.  While most of these remedies haven’t been clinically tested, they’ve been used for years in various cultures to naturally relax and get a good night’s rest.  Check out these common herbal sleep remedies; one of which is bound to help you finally get some rest.

* German chamomile.  This is probably the most widely publicized herbal sleep aid in recent years.  Simply brew the tea and drink to relax your self into a peaceful sleep.  The best part is that it’s safe to drink during the day when you just need to unwind; something no medical sleep aid can claim.
* Lemon balm.  This is an herb often used in gardens for its lemony scent (it smells a bit like lemon wood cleaner); this is a great herb to calm your nerves.  You can find it as a tea, capsules, or a liquid extract.  This makes it extra convenient for every situation.
* Valerian root.  This is one of the oldest and most widely used herbal sleep remedies.  Unlike many other herbs, valerian root has been the subject of several clinical trials where it was found to help people fall asleep faster and get a more restful night’s sleep.  It is also available in tea, pill, or liquid form.
* Catnip.  Sure it sounds crazy, but that herb that makes your cats go wild can actually calm you down and prepare you for sleep.  It contains chemicals similar to those in valerian root.  In addition to being a sedative, catnip can also help with indigestion and heartburn.  It can be enjoyed as a tea or taken in liquid extract form.
* St John’s Wort.  This herb not only helps you fall asleep at night, it has also been indicated for treatment of anxiety and depression.  Just be sure to take the prescribed dosage because too much can be harmful.
* Lavender.  This is a safe relaxing herb that is so powerful, it has been shown to reduce and sometimes completely counteract symptoms of caffeine use.  This herb is much more convenient because it comes in tea or and as an essential oil that can be massaged on, put into a bath, put on cotton balls to infuse into the air, or simply put on your pillow.  Lavender oil is not only a great way to calm yourself; it’s also safe for use on children and babies.

You should remember that herbs are generally slower acting than modern medicine, so they may take days or even a couple weeks for you to feel the full effect.  Also, just like with any other medication, you should consult your doctor before taking any of these remedies, especially if you’re on any prescription medications.

Can Vitamin B12 Help Weight Loss?

You may have heard claims of B12 shots producing significant weight loss in no time.  You also may have heard scientists say that there’s no proof B12 helps you lose weight (but it has been proven to keep you from gaining it).  So what’s the truth?  What is B12 and does it really help you lose weight?

B12 is a nutrient we naturally get in our diets.  It is vital for out body to function normally.  A B12 deficiency can have serious effects on your body.  Would you make a cake a purposely leave out the flour, sugar, or baking soda?  Of course not.  When you leave an important ingredient out, the cake just doesn’t work right.  Your body is the same way.  If you’re lacking an important nutrient like B12, your body just doesn’t work right.  By adding this vital nutrient to your system, you’re letting your body operate more effectively and efficiently.  This improves your overall health and helps you lose weight.

B12 gives you a great energy boost.  While this may not take off the pounds in itself, it can get you up and moving.  Many people don’t exercise because they’re just too tired at the end of a long day.  With this extra energy, you can go to the gym or even just take a walk around the block.  Plus, if you find your energy level dragging between shots, you can get more B12 in your diet to keep yourself going.

B12 boosts your metabolism.  This means that you digest your food faster and burn more calories just by sitting there.  And the more calories you burn, the fewer calories you store as fat.  Plus, if you increase your exercise level, you’ll boost your metabolism even more!

If you’ve looked into B12 shots, you’ve probably noticed they’re a bit pricey; usually about $65 a piece.  As I mentioned earlier, we all have B12 in our system that come from the food we eat.  While getting shots may be a bit more potent, you can get more B12 into your system by adding it into your diet.  Don’t try pills, they don’t work as well.  Just eat more foods that are rich in B12.  Some suggestions for food high in B12 include: clams, liver, trout, and salmon.  You can also find foods, such as breakfast cereal that have been fortified with B12 and other vitamins and minerals.

There are many arguments for and against B12.  There are scientists who will claim that there’s no proof of its effectiveness, but what about the thousands of people who say they’ve lost weight?  The key to losing weight is that there’s no magical shot or pill, you have to work at it.  However, combined with diet and exercise, B12 could be the boost your system needs to finally take those extra pounds off.

Evening Primrose Oil for Healthier Skin

What is the first thing people see when they look at you?  Is it your hair, your face, your eyes?  Well, it’s probably your skin.  While we may not realize it, the skin is the most important part of your body when it comes to looking young and healthy.  If our skin looks old, tired, or if we have skin problems, it can seriously affect the way we look and feel.  A great way to get healthy, young looking skin is to use Evening Primrose oil, or EPO.  It can clear up problems and have you looking beautiful in no time.

Before I tell you what it does, I should probably tell you what it is.  Evening primrose is an edible plant that grows naturally in North America and has been used by Native Americans for centuries.  While they used various parts of the plant, EPO is made from the seeds.  It can help improve skin and has also been suggested to help with a variety of other ailments from PMS to breast cancer.

So what’s so special about EPO?  Well it is one of the best sources of GLA, an essential fatty acid.   GLA is used to maintain normal cell structure.  It is also used to produce a hormone that has many uses in the body, including reducing inflammation and helping with digestion.

While there hasn’t been extensive research done on EPO, there has been some scientific evidence to show its effect on skin.  It can improve your skin’s health by improving problem skin and allowing your young fresh skin to shine through.  Here are some of the benefits of EPO.

* Reduces inflammation.  Most of us have had the problem of red puffy skin at one point or another.  EPO can help ease swelling, making your skin look younger and healthier.
* Relieves skin allergies.  Being an allergy sufferer myself, I tell you there’s nothing like having to hide my legs and neck because of rashes or hives.  EPO can help get rid of these symptoms and have you back into the outfits you love.
* Relieves Eczema.  Those who are afflicted with eczema know that skin can not only look bad, but feel bad too.  EPO may ease eczema symptoms, sparing you some of the pain and embarrassment.
* Increases blood flow to the skin.  Even if you don’t have skin problems, you can still be benefited by taking EPO.  It can increase blood flow to your skin, leaving it healthy and nourished.
* Reduces bruising.  While EPO is generally taken orally, it can also be applied directly to the skin to decrease the appearance of bruises.

Remember, as with any medication or supplement, you should talk to your doctor before taking EPO.  Once you’ve gotten the okay, you can take this oil regularly for healthy, beautiful skin.