Nutrition - Choose2be Nanaimo Fitness

Protein Supplements for Women: What to Look For and How Much You Need

by Veronique Rioux | Apr 12, 2018 | Nutrition

Protein supplements can be convenient, but they are not something every woman needs. They are simply an easy way to increase protein intake when food alone is not practical or when your needs are higher because of strength training, activity level or appetite.

The best protein supplement is not necessarily the one marketed specifically to women. What matters more is the amount and quality of protein, how well you tolerate it, and whether it fits your overall diet.

Why Protein Matters

Protein helps support muscle repair, recovery and maintenance. It is especially important if you are strength training, trying to maintain muscle as you age or simply want meals and snacks that feel more satisfying.

Many women can meet their needs through food alone, using sources such as eggs, Greek yogurt, cottage cheese, tofu, tempeh, beans, lentils, fish, poultry, meat, nuts and seeds.

A protein powder is just a convenient option when that is not enough or not practical.

Do Protein Supplements Help With Weight Loss?

Protein can help with fullness, which may make it easier to manage appetite.

That does not mean protein powder is a weight-loss supplement.

A shake can be useful if it helps you get enough protein or replaces a less satisfying snack, but it does not directly cause fat loss on its own.

Protein and Strength Training

If you are strength training, getting enough protein can support muscle repair and growth.

The most important factor is your total protein intake over the day, not whether you drink a shake immediately after your workout.

You do not need to rush to consume protein within a tiny “anabolic window.” A balanced meal or snack within a few hours is usually fine for most people.

You can read How Muscle Mass Affects Metabolism and Why Strength Training Matters for more on why maintaining muscle matters.

How Much Protein Do You Need?

Protein needs vary depending on body size, age, activity level and goals.

The basic adult requirement is lower than what many active people may benefit from. People who strength train or are trying to maintain or build muscle often do well with a higher intake spread throughout the day.

A practical target for many active adults is roughly 1.2 to 1.6 grams of protein per kilogram of body weight per day, although individual needs vary.

For example, someone who weighs 70 kg might aim for roughly 84 to 112 grams per day.

There is no need to automatically eat one gram per pound of body weight.

Whey Protein

Whey is a popular option because it contains all essential amino acids and is rich in leucine, an amino acid involved in stimulating muscle protein synthesis.

It also tends to mix easily and is widely available.

Whey concentrate usually contains a little more lactose, while whey isolate contains less. If dairy bothers you, isolate may be easier to tolerate.

Plant-Based Protein

Plant-based protein powders can also work well.

Common options include:

pea protein
soy protein
rice protein
hemp protein
blended plant proteins

Blends can be useful because different plant proteins have different amino acid profiles.

Soy protein is also a complete protein and can be a strong option for people who prefer a plant-based supplement.

What to Look for in a Protein Powder

A good protein powder does not need a long list of health claims.

Look for something that:

provides a meaningful amount of protein per serving
tastes good enough that you will actually use it
digests comfortably
fits your dietary preferences
has ingredients you are comfortable with
comes from a reputable manufacturer

You do not need to choose the lowest-carb or lowest-fat powder unless that specifically matters for your diet.

Do You Need Artificial Sweetener-Free Protein?

Not necessarily.

Some people prefer unsweetened products or specific sweeteners because of taste or digestion, but artificial sweeteners are not automatically harmful in the amounts typically used in protein powders.

Choose the product you tolerate and enjoy.

When Is Protein Powder Most Useful?

Protein powder can be especially convenient:

after a workout when you do not have time for a meal
blended into a smoothie
added to oatmeal or yogurt
while travelling
when appetite is low
when a meal otherwise contains little protein

It should support your diet, not replace a varied diet.

For more ideas around workout nutrition, read What to Eat Before and After a Workout for Energy and Recovery.

Do Women Need Special Protein Powders?

Usually not.

Products marketed as “for women” often differ more in branding than in meaningful nutrition.

Women generally need the same high-quality protein sources as anyone else. The important question is whether the product helps you meet your individual protein needs.

Food First, Supplement When Useful

Protein powders can be practical, but they are optional.

If your meals already provide enough protein and you feel good, you may not need one at all.

If you want help building realistic nutrition and movement habits, you can learn more about Health & Lifestyle Coaching.

Easy No-Cook Granola Bars

by Veronique Rioux | Nov 16, 2017 | Nutrition

Homemade granola bars are a simple way to make snacks ahead of time, especially when you want something easy to pack for school, work or busy days. Making them yourself also lets you adjust the ingredients, sweetness and texture based on what your family likes.

This recipe is no-bake, flexible and easy to store in the fridge or freezer.

Ingredients

3 cups rolled oats
1 cup peanut butter or another nut or seed butter
½ cup honey, maple syrup or another liquid sweetener
½ cup pumpkin seeds
½ cup sunflower seeds
1 cup raisins
4 tablespoons ground flaxseed
4 tablespoons chia seeds
1 cup chocolate chips

Instructions

1. Grind the Oats

Add the oats to a blender or food processor and pulse until they are partly broken down. You can leave them more textured or grind them finer depending on the consistency you prefer.

2. Process the Seeds and Raisins

Add the pumpkin seeds, sunflower seeds, raisins, flaxseed and chia seeds to the food processor. Pulse until the mixture is chopped into smaller pieces.

3. Add the Nut Butter and Sweetener

Add the peanut butter and honey or maple syrup. Blend until the mixture starts to come together.

Gradually add the oats and continue mixing. If the food processor becomes too full, transfer everything to a large bowl and finish mixing by hand.

4. Add the Chocolate Chips

Stir in the chocolate chips once the mixture has cooled and is evenly combined.

5. Press Into a Pan

Line a baking dish or tray with parchment paper. Press the mixture firmly and evenly into the pan.

The more firmly you compress it, the better the bars will hold together.

6. Chill and Slice

Place the pan in the refrigerator or freezer until firm. Once chilled, remove and cut into bars or squares.

Store them in an airtight container in the fridge or freezer.

Make Them Your Own

This recipe is easy to adapt. You can use almond butter, sunflower seed butter or another nut or seed butter. Raisins can be swapped for cranberries or chopped dates, and you can add coconut, cinnamon or other seeds if you like.

If the mixture feels too dry, add a little more nut butter or sweetener. If it feels too sticky, add a bit more oats.

A Practical Homemade Snack

These bars contain oats, seeds, nut or seed butter and dried fruit, so they provide a mix of carbohydrate, fat, fiber and some protein.

They are still an energy-dense snack, especially with nut butter, sweetener and chocolate chips, so I prefer to think of them as a homemade snack rather than label them as automatically “healthy” or “better” than every packaged bar.

The biggest advantage is that you know exactly what is in them and can adjust the recipe to suit your family.

More Choose2be Recipes

If you enjoy easy homemade snacks, you may also like Raw Nanaimo Bars, No-Cook Peanut Butter Cake, Mexican-Style Zucchini Lasagna and Cookie Dough Energy Balls.

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How to Save Money on Groceries While Eating Well

by Veronique Rioux | Nov 2, 2017 | Nutrition

Grocery shopping has changed a lot for me over the years. My priorities have shifted from eating mostly for pleasure, to thinking about body composition, to focusing more on nourishment, simplicity, budget and sustainability.

These days, I am less interested in following a perfect “diet” and more interested in building meals that are affordable, satisfying and realistic for family life.

What I Mean by “Diet”

When I use the word diet here, I simply mean the foods I regularly eat.

I have gone through different phases with food, including times when I focused heavily on staying lean or restricting certain foods. Over time, I found that a more flexible approach worked better for me.

Now I pay more attention to whether meals are practical, nourishing, affordable and enjoyable.

1. Grow What You Can

Growing some of your own food can reduce grocery costs and also make food feel more connected to everyday life.

Depending on your space and climate, you might grow:

tomatoes
potatoes
squash
beans
onions
garlic
herbs
greens

You do not need a large garden. Containers, raised beds, balcony planters and community gardens can all work.

Growing food can also be a great activity with children because it gives them a chance to see where food comes from and participate in the process.

2. Buy Some Foods in Bulk

Bulk buying can save money when you choose foods your household actually uses regularly.

Examples include:

oats
rice
quinoa
beans and lentils
raisins and other dried fruit
sunflower and pumpkin seeds
popcorn
flour
nuts
nutritional yeast

The key is to compare unit prices rather than assuming bulk is always cheaper.

It also helps to avoid buying huge quantities of foods you may not finish.

3. Cook More From Basic Ingredients

Cooking from scratch can often be cheaper than relying heavily on prepared meals, especially for staples like soups, pasta dishes, rice bowls, lentils, beans and casseroles.

That does not mean packaged food is always bad or that every meal needs to be homemade.

Convenience foods can be extremely useful, especially during busy weeks. The goal is simply to have enough basic ingredients around that you can make simple meals without always needing takeout.

4. Cook Once, Eat More Than Once

One of the easiest ways to save both money and time is to intentionally make extra food.

A larger batch can become:

dinner tonight
lunch tomorrow
another meal later in the week
a freezer meal for a busy day

This is especially useful for soups, stews, curries, chili, pasta sauces, casseroles and cooked grains.

5. Plan Around What You Already Have

Before grocery shopping, check the fridge, freezer and cupboards.

Build part of your meal plan around food that needs to be used first.

This helps reduce waste and prevents buying duplicates.

Sometimes the cheapest meal is simply the one you can make without another trip to the store.

6. Use Lower-Cost Protein Sources

Protein can be one of the more expensive parts of a grocery bill, but there are many affordable options.

Beans, lentils, eggs, tofu, canned fish, Greek yogurt, cottage cheese and peanut butter can all be useful depending on your preferences.

Buying meat less often, choosing less expensive cuts or using smaller amounts alongside beans and vegetables can also reduce costs.

You do not need an expensive protein source at every meal to eat well.

7. Compare Price Per Unit

A bigger package is not automatically a better deal.

Check the price per 100 grams, kilogram or litre when possible. This makes it much easier to compare different brands and package sizes.

Sales can be helpful, but only if you actually use the food.

8. Use Frozen and Canned Foods

Fresh food is great, but frozen and canned foods can be just as practical.

Frozen fruit and vegetables are convenient, last longer and can reduce waste. Canned beans, lentils, tomatoes and fish can make meals much faster.

These foods can be especially useful when fresh produce is expensive or when you need something that will keep for a long time.

9. Keep Simple Meals in Rotation

You do not need a completely different dinner every night.

Having a few inexpensive meals you know your household will eat can make grocery planning much easier.

Ideas might include:

lentil or bean chili
pasta with vegetables
rice bowls
soups
tacos or burritos
eggs with potatoes and vegetables
homemade pizza
stir-fry
casseroles

Simple meals are often easier to budget for and easier to repeat.

10. Leave Room for Convenience

Trying to cook everything from scratch can become exhausting.

Sometimes a frozen pizza, prepared soup, rotisserie chicken or other convenience food can still save money compared with restaurant meals or takeout.

The goal is not perfection. It is finding a grocery routine that works for your actual life.

Eating Well on a Budget Does Not Need to Be Complicated

Saving money on groceries is usually less about finding one perfect trick and more about combining small habits: planning ahead, reducing waste, cooking extra, using affordable staples and buying only what you are likely to use.

If you want support building realistic habits around food, movement and everyday health, you can learn more about Health & Lifestyle Coaching.

You may also enjoy some of the simple recipes on the site, including Easy No-Cook Granola Bars, Sprouted Sunflower Seed Cookie Dough Balls and Mexican-Style Zucchini Lasagna.

Staying Lean and Healthy: Food, Protein, Movement and a Realistic Approach to Supplements

by Veronique Rioux | May 25, 2017 | Nutrition

People have often asked me what I eat and which supplements I use to stay lean and active. Over the years, my answer has changed. I now think less in terms of finding the “perfect” diet or supplement stack and more in terms of building consistent habits around food, movement, strength, sleep and recovery.

Supplements can sometimes be useful, but they are not what creates a healthy body. Most of the foundation comes from regular meals, enough protein and fiber, a variety of foods, consistent exercise and habits you can realistically maintain.

Start With Food First

I try to build meals around foods that nourish me and keep me satisfied rather than thinking of food as “good” or “bad.” Protein has been especially helpful for me because it supports muscle and helps meals feel more filling.

Useful protein sources can include eggs, Greek yogurt, cottage cheese, tofu, tempeh, beans, lentils, fish, poultry, meat, protein powder, nuts and seeds. You do not need to follow a particular diet label to eat well.

I also enjoy foods like vegetables, fruit, whole grains, nuts, seeds and fermented foods. And I still eat foods simply because I enjoy them. A sustainable eating pattern needs room for both nourishment and pleasure.

You Do Not Need to Avoid Gluten, Sugar or Processed Foods Completely

There is no need to remove gluten unless you have a medical reason or notice that it does not agree with you. The same is true for sugar and processed foods.

Instead of trying to eliminate everything, I prefer to look at the overall pattern. If most meals include protein, produce, fiber and foods that keep you satisfied, there is room for treats and convenience foods too.

You can read Food Journaling vs. Calorie Counting if you want a practical way to notice your eating patterns without becoming overly restrictive.

Protein Supplements

Protein powder can be convenient if you struggle to get enough protein through meals or need something quick after exercise. Whey, soy, pea and other protein powders can all work depending on your preferences and tolerance.

A supplement is not automatically better because it is labelled “clean” or sweetened with a particular ingredient. Look for a product you tolerate well, enjoy and can realistically use.

For more on fueling exercise, read What to Eat Before and After a Workout for Energy and Recovery.

Vitamin D

Vitamin D can be useful for some people, particularly in places with limited winter sunlight, but the right amount depends on your diet, sun exposure, age and blood levels.

I would not recommend a blanket dose such as 3,000–4,000 IU every day for everyone. If you are unsure whether you need a supplement or how much to take, it is better to discuss it with a healthcare professional.

Omega-3

Omega-3 fats are found in foods such as fatty fish, walnuts, chia seeds and flaxseed. Some people also use fish-oil or algae-based supplements.

Whether you need a supplement depends on what you eat and your individual health needs. If you take medications or have a medical condition, it is worth checking with a healthcare professional before adding higher-dose supplements.

Chia and Hemp Seeds

Chia and hemp seeds are foods rather than essential “fat-loss supplements,” but they can be useful additions to meals. They provide fiber, fat, minerals and some protein.

I like adding them to smoothies, yogurt or oatmeal because they are easy ways to add texture and nutrition.

What About Apple Cider Vinegar?

Apple cider vinegar does not put your body into an alkaline state, and you do not need it to “detox” or stay lean.

If you enjoy it in salad dressing or diluted in food, that is fine. There is no need to drink it every morning for health or weight-management purposes.

Spirulina, CLA, Bee Pollen and Royal Jelly

These products are often marketed with impressive claims, but I would not consider them necessary for staying lean or healthy.

CLA supplements, spirulina, bee pollen and royal jelly do not replace a balanced diet or consistent training, and some supplements may cause side effects or interact with medications. Bee products can also trigger allergic reactions in some people.

If you are considering a supplement for a specific health reason, talk with a physician, pharmacist or registered dietitian rather than relying on marketing claims.

Multivitamins

A multivitamin may be useful in certain situations, but it is not automatically necessary for everyone.

People with restricted diets, nutrient deficiencies, pregnancy, absorption issues or other specific needs may benefit from supplementation. For many people, food can provide most of what they need.

Strength Training Matters More Than a Supplement Stack

If your goal is to stay strong and support body composition, resistance training is one of the most useful things you can do.

Maintaining muscle supports strength, mobility and healthy aging. It also helps you stay capable and active over time.

You can read How Muscle Mass Affects Metabolism and Why Strength Training Matters or 10 Benefits of Strength Training for more.

The Bigger Picture

There is no supplement that replaces consistent habits.

A realistic approach is to focus on regular movement, strength training, enough protein, plenty of variety in your diet, adequate sleep and stress management. Supplements can be useful when there is a specific need, but they should support the foundation rather than become the foundation.

If you want help building practical habits around food, movement and everyday health, learn more about Health & Lifestyle Coaching.

Nutrient-Dense Foods, Inflammation and Sustainable Energy

by Veronique Rioux | May 18, 2017 | Nutrition

Food can influence how energized and satisfied you feel throughout the day, but nutrition does not need to revolve around “detoxing,” alkalizing your body or avoiding every processed food. A more useful approach is to focus on an overall eating pattern that includes a variety of nutrient-dense foods, enough protein and fiber, and foods you genuinely enjoy.

Inflammation is also more complicated than any single food being “inflammatory” or “anti-inflammatory.” Short-term inflammation is a normal part of healing and exercise. Chronic inflammation can be influenced by many factors, including overall diet, smoking, sleep, physical activity, stress, body composition and medical conditions.

What Are Nutrient-Dense Foods?

Nutrient-dense foods provide useful amounts of vitamins, minerals, protein, fiber or other nutrients relative to the amount of food you are eating. Examples include vegetables, fruit, beans, lentils, whole grains, nuts, seeds, eggs, fish, dairy or fortified alternatives, tofu and other minimally processed foods.

That does not mean every meal needs to be perfect. A sustainable eating pattern can include convenience foods and treats too. What matters most is what your overall diet looks like over time.

Energy: Nourishment vs. Quick Pick-Me-Ups

The original version of this article referred to “biological debt” and adrenal inflammation from caffeine and sugar. I would remove those ideas because they are not useful ways to describe normal human metabolism.

Caffeine can temporarily increase alertness, and sugary foods can provide quick energy, but neither automatically damages your adrenal glands. The bigger question is whether you are relying on coffee or sweets because you are consistently under-eating, sleeping poorly or going long periods without balanced meals.

For steadier energy, try building meals around a combination of protein, carbohydrate, fiber and fat. For example, yogurt with fruit and oats, eggs with whole-grain toast, beans with rice and vegetables, or a smoothie with fruit, milk or yogurt and a protein source can all provide more lasting nourishment than repeatedly reaching for quick energy alone.

What About Inflammation?

No single food can eliminate inflammation from the body. However, dietary patterns that regularly include vegetables, fruit, whole grains, legumes, nuts, seeds, fish and other nutrient-dense foods are generally associated with better overall health.

Instead of trying to identify one “inflammation-fighting” superfood, aim for variety. Different foods provide different nutrients and plant compounds, so eating many colours and types of plant foods can be a simple way to broaden your nutrition.

The Alkaline Diet Myth

You may have heard that certain foods make the body too acidic and that eating “alkaline foods” can correct this. Your body tightly regulates the pH of your blood through systems including your lungs and kidneys. Eating broccoli, bananas or spinach does not meaningfully change your blood pH.

Many foods labelled “alkaline-forming” are still excellent choices because they are fruits, vegetables, nuts and other nutrient-rich foods — not because they change the acidity of your body.

So by all means eat broccoli, zucchini, apples, cherries, carrots, cauliflower, bananas, spinach and other produce. Just eat them because they contribute fiber, vitamins, minerals and variety, not because they are “alkalizing” you.

Nutrition and Exercise Recovery

If you exercise regularly, adequate nutrition can support recovery. Protein helps repair and maintain muscle, while carbohydrates help replenish energy stores used during training. Fluids, sleep and overall calorie intake also matter.

You do not need expensive supplements or a highly restrictive diet to recover well. Regular meals that include protein, carbohydrate and produce can cover a lot of what most recreational exercisers need.

For more practical ideas, read What to Eat Before and After a Workout for Energy and Recovery.

Nutrition and Body Composition

If changing body composition is one of your goals, nutrient-dense foods can be helpful because foods higher in protein and fiber often support fullness and make it easier to build balanced meals. But weight and body composition are influenced by your overall energy intake, activity, genetics, sleep, medications, hormones and many other factors.

There is no need to eliminate entire food groups or chase a “perfect” diet. A more sustainable approach is to build habits you can repeat consistently.

You may also find Food Journaling vs. Calorie Counting helpful if you want to become more aware of your eating patterns without obsessing over numbers.

Focus on the Bigger Picture

Good nutrition is usually less dramatic than health trends make it sound. Eat a variety of foods, include protein regularly, choose fruits and vegetables often, stay hydrated and allow room for foods you enjoy.

If you want support creating realistic habits around nutrition, movement and everyday well-being, learn more about Health & Lifestyle Coaching.

How to Read Food Labels: Ingredients, Nutrition Facts and Portion Size

by Veronique Rioux | May 11, 2017 | Nutrition

Food labels can be useful tools, but they can also be confusing. Packaging may highlight claims such as “high protein,” “low fat,” “natural” or “no added sugar,” while the full nutrition facts and ingredient list tell a more complete story.

You do not need to fear every unfamiliar ingredient or choose only foods with very short ingredient lists. A better approach is to understand what the label is showing you, look at the overall nutritional value of the food, and decide whether it fits your needs.

Start With the Serving Size

The serving size tells you what amount of food the nutrition information refers to. If you eat twice the listed serving, you will also get roughly twice the calories, protein, carbohydrate, fat and sodium shown on the label.

Serving sizes are not rules about how much you are “allowed” to eat. They are simply a reference point that helps you compare foods and understand the information on the package.

Look at the Nutrition Facts

A few things can be especially useful to notice:

protein
fiber
sodium
saturated fat
added sugars, when listed
vitamins and minerals
total calories, if that information is relevant to your goals

You do not need to choose foods based on only one number. A product can be high in sodium but also high in protein and useful in a particular meal, or higher in calories but still nutrient-dense and satisfying.

Context matters.

How to Read the Ingredient List

Ingredients are generally listed in descending order by weight, so the ingredients near the beginning are present in the greatest amounts.

Instead of assuming that fewer ingredients always means a healthier food, ask whether the ingredient list makes sense for the product. A loaf of bread, yogurt, soup or protein bar may naturally contain several ingredients and still be a perfectly reasonable choice.

The goal is not to avoid every additive. It is to understand what you are buying.

What About Additives and Preservatives?

The original version of this article listed many additives as if they were automatically dangerous. I would remove that approach.

Food additives approved for use in Canada are assessed for safety within permitted amounts. That does not mean every highly processed food should make up most of your diet, but it also does not mean ingredients such as colours, preservatives, natural flavours or artificial sweeteners are automatically harmful.

A more practical question is: How often am I eating this food, and what does my overall eating pattern look like?

If most of your diet includes a variety of foods such as vegetables, fruit, whole grains, legumes, protein-rich foods, nuts, seeds and other nutrient-dense options, there is room for packaged foods too.

Trans Fat

Trans fats are worth paying attention to because higher intake is associated with cardiovascular risk. In Canada, partially hydrogenated oils were banned as an ingredient in foods, which has significantly reduced industrial trans fat in the food supply.

You can still check labels, but this is not the same issue it was years ago.

Added Sugar

Food companies may use different forms of sugar, including cane sugar, glucose, dextrose, syrups, honey and others.

Rather than trying to identify and eliminate every type of sugar, look at how the food fits into the bigger picture. A product with some added sugar can still fit into a balanced diet, while a diet made up mostly of sweetened drinks, desserts and low-fiber snack foods may provide less overall nutrition.

Sodium

Sodium is another useful item to notice, especially if you eat many packaged or restaurant foods. You do not need to avoid salt completely, but being aware of sodium can help you compare similar products and make choices that fit your health needs.

Artificial Sweeteners

Artificial and non-sugar sweeteners are not automatically harmful. Some people find them useful for reducing added sugar, while others prefer not to use them because they dislike the taste or notice digestive discomfort.

You do not need to treat them as either “good” or “bad.” They are simply one option.

Portion Size Without Obsession

Portion awareness can be helpful, but it does not need to become rigid.

Simple visual references can be useful when you do not want to weigh or measure everything:

1 cup is roughly the size of a fist
½ cup is roughly a cupped hand
about 3 ounces of meat or fish is roughly the size of a palm
1 tablespoon is roughly the size of a thumb
1 teaspoon is roughly the tip of a thumb

These are approximate guides, not exact rules.

A Simple Way to Build a Balanced Plate

Instead of focusing only on restriction, try building meals around a few basics:

a source of protein
vegetables or fruit
a source of carbohydrate
some healthy fat
enough food to leave you satisfied

That could look like salmon, potatoes and vegetables; tofu with rice and stir-fried vegetables; yogurt with fruit and oats; or beans, avocado and whole-grain tortillas.

Focus on the Overall Pattern

Food labels can help you compare products, understand portions and notice nutrients, but no single ingredient determines whether your diet is healthy.

The bigger picture matters more: variety, enough protein and fiber, regular meals, fruits and vegetables, enjoyable foods, and habits you can maintain.

If you want support building realistic nutrition habits, learn more about Health & Lifestyle Coaching.

You may also find Food Journaling vs. Calorie Counting useful if you want to become more aware of your eating patterns without getting overly focused on numbers.

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