“We previously established that muscle protein synthesis rates [i.e. building muscles] are quite low during overnight recovery,” says study author Luc J.C. van Loon, Ph.D., professor of physiology of exercise at Maastricht University Medical Center. “As this might be attributed to the fact that there are not as many amino acids available during the night.”
So researchers questioned whether protein eaten before bed could be effectively digested and provide enough amino acids to stimulate muscle growth while sleeping.
They asked two groups of 8 men to perform leg extensions and presses for 45 minutes starting at 8 p.m. Afterward, one group received an additional protein shake prior to sleep, while the other group received water with some flavoring.
More from ThereAreNoExcuses.com The Ultimate 10-Minute Workout
The study found that those who took the protein shake right before sleep increased overnight muscle protein synthesis by more than 22 percent compared to those who drank the flavored water.
Why? Protein stimulates muscle growth, but only for two to three hours after exercise. If you’re an after-work gymgoer, you may not have an extra meal to stimulate muscle production while you’re sleeping. This is why slipping in a protein snack before bed could give your body the opportunity to break it down into amino acids, which stimulate muscle growth, says van Loon.
To make sure you’re getting the most out of your bedtime snack, aim for about 25 grams of a high-quality protein like whey, which studies have shown to exhibit the best muscle-growth rates.
Bonus tip: The study authors noted that this research may be especially beneficial to guys 60 and older. Adding an extra meal right before bed provides more fuel for your body to synthesize muscle and combat the effects of age-related muscle loss. And a new study in the American Journal of Physiology found that elderly men who ate 35 grams of whey protein compared to 10 or 20 grams experienced greater muscle growth.
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Avocado Smoothie
Serves 2
August 2011
Ingredients
- 1 ripe avocado, halved and pitted
- 1 1/4 cups whole milk
- 1 1/2 tablespoons fresh lime juice
- 1 tablespoon sugar
- 1 tablespoon fresh basil, chopped
- Basil, thinly sliced
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ingredient info
To ripen avocados more quickly, place them in a sealed paper bag with an apple or a banana for 24 hours.
Preparation
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Scoop the flesh from the avocado into a blender. Add milk, lime juice, sugar, and chopped basil; purée. Add 1 cup ice; purée until smooth.
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Divide between 2 chilled glasses and garnish with thinly sliced basil.
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nutritional information
One serving contains:
Calories (kcal) 212.6
Calories from Fat (kcal) 120.6
Fat (g) 13.4
Saturated Fat (g) 4.1
Cholesterol (mg) 15.2
Carbohydrates (g) 19.5
Dietary Fiber (g) 3.9
Total Sugars (g) 14.2
Net Carbs (g) 15.6
Protein (g) 6.0
Sodium (mg) 69.9
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7 Foods Even Food Safety Experts Won’t Eat
Guess what some food safety experts won’t even eat according to Liz Vaccariello from prevention magazine.
1. Canned Tomatoes
The expert: Fredrick vom Saal, PhD, an endocrinologist at the University of Missouri who studies bisphenol-A
The problem: The resin linings of tin cans contain Bisphenol-A, a synthetic estrogen that has been linked to ailments ranging from reproductive problems to heart disease, diabetes, and obesity. Unfortunately, acidity (a prominent characteristic of tomatoes) causes BPA to leach into your food. Studies show that the BPA in most people’s body exceeds the amount that suppresses sperm production or causes chromosomal damage to the eggs of animals. “You can get 50 mcg of BPA per liter out of a tomato can, and that’s a level that is going to impact people, particularly the young,” says vom Saal. “I won’t go near canned tomatoes.”
And remember my recent post about BPA in toilet paper and I didn’t know what to do with a case of my tomato cans? Well, Dr. Saal’s statement further proves that I should just throw them away and not even donate them.
Update (Nov. 2011) - The NY Times reported a study by Harvard School of Public Health revealed that after eating canned soup for one week, subjects’ BPA levels rose by over 1,200 percent.
The solution: Choose tomatoes in glass bottles (which do not need resin linings), such as the brands Bionaturaeand Coluccio. You can also get several types in Tetra Pak boxes, like Trader Joe’s and Pomi
2. Corn-Fed Beef
The expert: Joel Salatin, co-owner of Polyface Farms and author of half a dozen books on sustainable farming.
The problem: Cattle evolved to eat grass, not grains. But farmers today feed their animals corn and soybeans, which fatten up the animals faster for slaughter. More money for cattle farmers (and lower prices at the grocery store) means a lot less nutrition for us. A recent comprehensive study conducted by the USDA and researchers from Clemson University found that compared with corn-fed beef, grass-fed beef is higher in beta-carotene, vitamin E, omega-3s, conjugated linoleic acid (CLA), calcium, magnesium, and potassium; lower in inflammatory omega-6s; and lower in saturated fats that have been linked to heart disease. “We need to respect the fact that cows are herbivores, and that does not mean feeding them corn and chicken manure,” says Salatin. And according to Food Inc., corn-fed cows are more susceptible to E-Coli colonization in their stomachs, leading to more exposure to E-Coli even before they are slaughtered.
The solution: Buy grass-fed beef, which can be found at specialty grocers, farmers’ markets, and nationally at Whole Foods. It’s usually labeled because it demands a premium, but if you don’t see it, ask your butcher.
3. Microwave Popcorn
The expert: Olga Naidenko, PhD, a senior scientist for the Environmental Working Group,
The problem: Chemicals, including perfluorooctanoic acid (PFOA), in the lining of the bag, are part of a class of compounds that may be linked to infertility in humans, according to a recent study from UCLA. In animal testing, the chemicals cause liver, testicular, and pancreatic cancer. Studies show that microwaving causes the chemicals to vaporize—and migrate into your popcorn. “They stay in your body for years and accumulate there,” says Naidenko, which is why researchers worry that levels in humans could approach the amounts causing cancers in laboratory animals. DuPont and other manufacturers have promised to phase out PFOA by 2015 under a voluntary EPA plan, but millions of bags of popcorn will be sold between now and then.
The solution: Pop natural popcorn kernelsthe old-fashioned way: in a BPA free hot air popcorn maker
or read how to pop popcorn on a skillet here. For flavorings, you can add real butter or dried seasonings, such as dillweed, vegetable flakes, or soup mix.
4. Non-organic Potatoes
The expert: Jeffrey Moyer, chair of the National Organic Standards Board
The problem: Root vegetables absorb herbicides, pesticides, and fungicides that wind up in soil. In the case of potatoes—the nation’s most popular vegetable—they’re treated with fungicides during the growing season, then sprayed with herbicides to kill off the fibrous vines before harvesting. After they’re dug up, the potatoes are treated yet again to prevent them from sprouting. “Try this experiment: Buy a conventional potato in a store, and try to get it to sprout. It won’t,” says Moyer, who is also farm director of the Rodale Institute (also owned by Rodale Inc., the publisher of Prevention). “I’ve talked with potato growers who say point-blank they would never eat the potatoes they sell. They have separate plots where they grow potatoes for themselves without all the chemicals.”
The solution: Buy organic potatoes. Washing isn’t good enough if you’re trying to remove chemicals that have been absorbed into the flesh.
5. Farmed Salmon
The expert: David Carpenter, MD, director of the Institute for Health and the Environment at the University at Albany and publisher of a major study in the journal Science on contamination in fish.
The problem: Nature didn’t intend for salmon to be crammed into pens and fed soy, poultry litter, and hydrolyzed chicken feathers. As a result, farmed salmon is lower in vitamin D and higher in contaminants, including carcinogens, PCBs, brominated flame retardants, and pesticides such as dioxin and DDT. According to Carpenter, the most contaminated fish come from Northern Europe, which can be found on American menus. “You can only safely eat one of these salmon dinners every 5 months without increasing your risk of cancer,” says Carpenter, whose 2004 fish contamination study got broad media attention. “It’s that bad.” Preliminary science has also linked DDT to diabetes and obesity, but some nutritionists believe the benefits of omega-3s outweigh the risks. There is also concern about the high level of antibiotics and pesticides used to treat these fish. When you eat farmed salmon, you get dosed with the same drugs and chemicals.
So, do you think GMO salmon is healthy? Of course not.
The solution: Switch to wild-caught Alaska salmon. If the package says fresh Atlantic, it’s farmed. There are no commercial fisheries left for wild Atlantic salmon.
6. Milk Produced with Artificial Hormones
The expert: Rick North, project director of the Campaign for Safe Food at the Oregon Physicians for Social Responsibility and former CEO of the Oregon division of the American Cancer Society
The problem: Milk producers treat their dairy cattle with recombinant bovine growth hormone (rBGH or rBST, as it is also known) to boost milk production. But rBGH also increases udder infections and even pus in the milk. It also leads to higher levels of a hormone called insulin-like growth factor in milk. In people, high levels of IGF-1 may contribute to breast, prostate, and colon cancers. “When the government approved rBGH, it was thought that IGF-1 from milk would be broken down in the human digestive tract,” says North. As it turns out, the casein in milk protects most of it, according to several independent studies. “There’s not 100% proof that this is increasing cancer in humans,” admits North. “However, it’s banned in most industrialized countries.”
The solution: Check labels for rBGH-free, rBST-free, produced without artificial hormones, or organic milk. These phrases indicate rBGH-free products.
7. Conventional Apples
The expert: Mark Kastel, former executive for agribusiness and codirector of the Cornucopia Institute, a farm-policy research group that supports organic foods
The problem: If fall fruits held a “most doused in pesticides contest,” apples would win. Why? They are individually grafted (descended from a single tree) so that each variety maintains its distinctive flavor. As such, apples don’t develop resistance to pests and are sprayed frequently. The industry maintains that these residues are not harmful. But Kastel counters that it’s just common sense to minimize exposure by avoiding the most doused produce, like apples. “Farm workers have higher rates of many cancers,” he says. And increasing numbers of studies are starting to link a higher body burden of pesticides (from all sources) with Parkinson’s disease.
The solution: Buy organic apples. If you can’t afford organic, be sure to wash and peel them first. And make sure to buy organic apple juice.
Now you know!
Of course, in addition to this list, there is the dirty dozen from Environmental Working Group that includes coventional apples, as mentioned above. But you also have to store them in BPA free glass storage containersto be free of further chemical exposure when storing your foods.
While this list might seem daunting, it is easier for consumers to buy organic and safer foods now a days. So be an educated consumer; shop and store your food wisely.
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Carrot cake is just one of the wonderful delicacies in life in my opinion. Moist and rich cake slather with a creamy cream cheese frosting…Now that is my kind of dessert! So, in lieu of my love for carrot cake, I decided to re-create this ever popular cake into something that was excusable to eat for breakfast, Protein Pancakes!Carrot Cake Protein Pancakes
You can certainly top these ‘cakes’ with plain ol’ maple syrup, but why would you want to if you could use cream cheese frosting!?! If you enjoy carrot cake… and pancakes suit your fancy, then you will love this protein packed combination of the two!
Ingredients:
Carrot Cake Pancakes
- 1 scoop (1/4 cup) plain or vanilla protein powder
- 1/2 cup plain greek yogurt (I used Chobani)
- 1/2 tsp cinnamon
- pinch of nutmeg
- pinch of ground ginger
- pinch of salt
- 1/2 tsp baking powder
- 2 egg whites
- 1 cup old fashioned oats (use gluten free if sensitive)
- 1/2 cup water
- 2-4 packets stevia (or 1/2-1 tbs sweetener of choice)
- 1/2 cup carrots (chopped fine, these will be blended into the batter) + 1/4 cup carrots, grated
- Optional add-in’s: 2 tbs walnuts, chopped, 2 tbs golden raisins
- 1/2 cup (4 oz) low fat cream cheese, softened in the microwave for 30 seconds
- 1/4 cup low sugar or sugar free maple syrup
- dash of cinnamon
- 1 stevia packet (or sweetener of choice to taste)
Method:
- Put all of the ingredients in a blender, (except for 1/4 cup grated carrots and the optional add-ins), and blend until smooth! Stir in the additional grated carrots and optional add-ins (if desired).
- Meanwhile, heat a nonstick griddle (or large nonstick skillet) coated with cooking spray over medium heat. Spoon about 1/4 cup of batter per pancake onto griddle. Turn pancakes over when tops are covered with bubbles and edges look cooked.
- To make the cream cheese frosting, whisk together the softened cream cheese, syrup, cinnamon and stevia in a small bowl until smooth. Drizzle over pancakes while warm if desired! Enjoy!
_________________________________________________________________________Black Bean Salad Recipe
Ingredients
- 1 (15 ounce) can of black beans, thoroughly rinsed, and drained (or 1 1/2 cup of freshly cooked black beans)
- 1 1/2 cups frozen corn, defrosted (or fresh corn, parboiled, drained and cooled)
- 1/2 cup chopped green onions or shallots
- 2 fresh jalapeño peppers, seeded and minced, or 1 whole pickled jalapeño pepper, minced (not seeded)
- 3 fresh plum tomatoes, seeded and chopped
- 1 avocado, peeled, seeded, and cut into chunks
- 1/2 cup fresh chopped cilantro
- 1/4 cup fresh chopped basil
- 2 Tbsp lime juice (about the amount of juice from one lime)
- 1 Tbsp olive oil
- 1/2 to 1 teaspoon of sugar (to taste)
- Salt and pepper to taste
Method
Make sure to rinse and drain the beans, if you are using canned beans.
In a large bowl, combine the beans, corn, onions, jalapeno chile peppers, tomatoes, avocado, cilantro, basil, lime juice and olive oil. Add sugar and salt and pepper to taste. (The sugar will help balance the acidity from the tomatoes and lime juice.) Chill before serving.
Serves 6 to 8.
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