Nutrition - Choose2be Nanaimo Fitness

Unlocking the Benefits: Best Protein Supplements for Women

by Veronique Rioux | Apr 12, 2018 | Nutrition

Protein supplements have become increasingly popular among fitness enthusiasts, athletes, and people who want to improve their health. Women, in particular, can benefit from using protein supplements as they provide the body with essential nutrients needed to build and maintain muscle mass, aid weight loss, and improve overall health.

However, with so many protein supplements available on the market, it can be challenging to choose the right one that meets your nutritional needs. In this article, we will discuss the best protein supplements for women and provide tips on how to choose the right supplement for your fitness goals.

Why You Need Protein Supplements

Protein supplements provide a convenient and easy way to get essential nutrients without having to consume large amounts of food. They are especially beneficial for women who may struggle to get enough protein in their diets.

Weight Loss Supplements

Protein supplements can aid in weight loss by reducing hunger and increasing satiety. A 2008 study published in the American Journal of Clinical Nutrition found that protein is more satiating than carbohydrates, which means you feel fuller faster and for a more extended period of time. This can help prevent overeating and reduce unnecessary fat storage.

Muscle Gain Supplements

Protein supplements are essential for building and maintaining muscle mass, making them a popular choice among women who engage in strength training exercises. A study conducted at St. Francis Xavier University’s Department of Human Kinetics found that individuals who take whey protein supplements gain more muscle mass and have a greater improvement in strength training after just six weeks.

Nutrition Supplements

Protein is an essential nutrient that helps the body repair and maintain tissues. According to the Centers for Disease Control and Prevention (CDC), adult women need to consume at least 46 grams of protein daily, while men need at least 56 grams. Protein supplements can help you meet your daily requirements and ensure that your body has the nutrients it needs to function optimally.

How Much Protein Should You Take?

It is essential to be mindful of how much protein you consume, as consuming too much can lead to negative health effects. Generally, it is recommended to consume 1 gram of protein per pound of body weight when trying to build muscle. For example, if you weigh 200 pounds and want to grow your muscle, you will need to consume 200 grams of protein daily.

When Should You Take Protein Supplements?

It is recommended to consume protein supplements immediately after a workout. This is because the body begins the process of repairing and rebuilding muscle tissue after exercise, and protein provides the fuel necessary to facilitate this process.

What To Consider When Choosing A Protein Supplement

When choosing a protein supplement, there are several factors to consider, including taste, mixability, ingredients, and macronutrient profile. The best protein supplements for women are those that taste good, mix well, have minimal amounts of artificial ingredients, and contain a high protein content while being low in carbohydrates and fats.

The Best Protein Supplements for Women

Whey protein is widely considered the best protein supplement for women. It is easily digestible, has a high biological value (BV), and is rich in essential amino acids necessary for muscle repair and growth. Some popular whey protein supplements for women include Optimum Nutrition Gold Standard 100% Whey, Isopure Zero Carb, and Dymatize ISO100.

Other protein sources that women can consider include plant-based protein supplements like pea protein, brown rice protein, and hemp protein. These protein sources are ideal for women who follow a vegetarian or vegan diet or are lactose intolerant.

Protein supplements are an excellent way for women to meet their nutritional needs and improve their fitness goals. However, it is essential to choose a high-quality protein supplement that fits your needs, tastes good, and is made with minimal artificial ingredients. By following these guidelines, you can find the best protein supplements for women that meet your needs and help you achieve your fitness goals. It’s important to do your research and choose a high-quality supplement with the right ingredients and macronutrient profile.

Remember that supplements are just one piece of the puzzle when it comes to achieving optimal health and fitness. A well-rounded diet that includes plenty of whole foods and regular exercise are also important factors. But incorporating protein supplements into your routine can help you reach your goals faster and more efficiently.

If you’re unsure about which protein supplement is right for you, consult with a healthcare professional or registered dietitian. They can assess your individual needs and help you choose a supplement that works for your body and your goals.

In conclusion, the best protein supplements for women are those that are high in protein, low in carbs and fats, contain minimal artificial ingredients, and taste good. Whey protein is a great option with a high BV value and proven muscle-building benefits. But it’s important to remember that supplements should be used in conjunction with a healthy diet and exercise routine, not as a replacement for them.

By following these guidelines and taking a thoughtful approach to your supplement choices, you can improve your overall health and fitness and achieve your goals with confidence.

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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Eating for Health and Savings: Tips for Grocery Shopping on Vancouver Island, Nanaimo

by Veronique Rioux | Nov 2, 2017 | Nutrition

Improving Your Diet and Saving Money on Groceries

Over the years, my diet has changed considerably, and so has my grocery shopping. In this post, I will share with you my journey towards a healthier diet and my tips on how to save money on groceries. If you are in Vancouver Island, Nanaimo, this post will be especially useful for you.

First, let me clarify the word “diet.” For many people, this word has a negative connotation because it means to restrict oneself from some kind of food in order to lose weight. In this post, when I talk about diet, I simply refer to the kind of food I eat.

I used to eat for pleasure, indulging in high sugar food and dessert. This type of diet was not good for my body or my mind. I often felt guilty for the food I ate and was stuck in an unhealthy pattern. I’ve also tried to have a diet that kept me lean and even tried doing a body fitness competition. I had to lower my body fat as much as possible. However, lately, I’ve been trying to eat food with an environmental consciousness, and that’s why I’ve become a vegetarian. As a mother of two young boys, I have limited time to cook, so I need simplicity. My partner and I also made a commitment to find new ways to eat healthy nourishing food while maintaining our budget.

It seems like in the last few years, it’s getting harder to stretch our dollars on food. The price of food has gone up a lot, and we need to have a plan in place to know how to spend only so much money on food. It’s been estimated that food will go up 5% just in 2023, and for most households, groceries are the biggest expense they have. Therefore, I wanted to share a few tips I’ve discovered on how to save some money on groceries.

First tip to save on grocery; try to grow some food during the summer. Some of the essential food that we grow are tomatoes, potatoes, squash, corn, beans, onions, garlic, and almost forgot honey. These food items are easy to grow and store to eat during the winter. It’s also really nice to know that your food will help the environment and are grown without chemicals or GMO. Growing food is also a great opportunity to be outdoors with our kids, and there are so many discoveries to be made in the process. We currently have the opportunity to rent our neighbor’s yard and grow food on a half-acre. Be aware that there are so many options to grow food even if you don’t have the space. I believe it’s one of the best time and health investments you can do for yourself and the Mother Earth.
Second tip to save on grocery; buy bulk food. We like buying bulk food like oatmeal, rice, quinoa, raisins, beans, sunflower seeds, popcorn, nutritional yeast, coconut oil. It seems like a lot of money to put up front when you buy such a big quantity, but you can save so much money in the long run. It can also limit all the trips to the grocery store.
Third tip to save on grocery; don’t buy processed food. Take the time to research some good recipes and plan ahead of time. Making your meals from scratch is one of the biggest ways you can save money. The more prepared food is, the more it usually costs, and it’s usually pretty unhealthy. Also, when you cook, make sure you make too much so you can freeze some, take it for lunch, share it with friends. That will also help you save some excuse to have to go out to buy some food because you are hungry and are running out of time.

In conclusion, making changes to our diet and grocery shopping habits can have a significant impact on our health, our budget, and the environment. By growing our own food, buying in bulk, and avoiding processed foods, we can save money, eat healthier, and reduce our carbon footprint.

It’s important to remember that making these changes doesn’t have to be complicated or time-consuming. With a little bit of planning and creativity, we can find simple and delicious ways to incorporate nourishing foods into our daily routine.

Overall, the journey towards a healthier and more sustainable diet is a continuous process, and it’s important to be kind to ourselves along the way. By embracing small changes and celebrating our progress, we can create a positive and sustainable relationship with food and the planet.

In terms of improving the post, one suggestion would be to include more specific information and resources about local options for sustainable and affordable food in Vancouver Island and Nanaimo. This could include farmer’s markets, community gardens, and local grocery stores that offer organic and locally sourced produce. Adding relevant keywords related to health, fitness, and sustainable eating practices can also help with SEO. Additionally, including more personal anecdotes and experiences can make the post more engaging and relatable for readers.

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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