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WARNING: Your Protein Powder Might be Loaded with Toxic Heavy Metals

The AHA! Team — Mon, 14 Jul 2025 05:03:04 +0000

Stephanie Woods via NaturalHealth365 – Protein supplements are a big business in the United States. In 2023, the market exceeded $9.69 billion. As more people strive to improve their health, lose weight, and get more fit, this figure is expected to continue climbing. The general consensus among consumers is that protein supplements are “natural,” and since they are typically found in health food stores and wellness sites, then they must be safe. But are they? The Clean Label Project’s Protein Category analyzed 160 products from 70 of the leading brands for protein supplements. The 2024-25 Protein Powder Category Report provides vital data regarding some concerning ingredients and potential contaminants that consumers should know before taking them. The results are eye-opening. An alarming 47% of the products tested exceeded the toxic metal safety threshold set forth by California Proposition 65. In simple terms, most of the protein supplements tested were potentially unsafe. Understanding proposition 65: Context for the findings To put the findings in context, you have to understand Proposition 65. This California law has a list of chemicals maintained by the state. These chemicals are believed to cause reproductive harm or cancer in humans. Businesses must place warning labels on foods containing these chemicals at levels that exceed the “safe” levels set forth by the law. The Proposition 65 list contains many synthetic and natural chemicals commonly found as ingredients or additives in solvents, dyes, household products, pesticides, drugs, and food. These chemicals may be used in manufacturing or as a byproduct of a chemical process, such as fumes or exhaust. Key findings from the study The study tested 160 products from 70 popular brands for 258 heavy metals and chemicals, focusing on heavy metals and bisphenols. The analysis yielded a total of 35,863 findings. 47% of all tested products exceeded state or federal safety regulations, including Proposition 65. 21% of all products contained more than double the acceptable levels of lead as defined by Proposition 65. Organic protein powders: 79% exceeded Proposition 65 levels for lead. 41% contained over twice the acceptable levels of lead. Plant-based protein powders: 77% exceeded Proposition 65 levels for lead. Whey protein powders: 28% exceeded Proposition 65 levels for lead. Collagen protein powders: 26% exceeded Proposition 65 levels for lead. Chocolate protein powders: 65% exceeded Proposition 65 levels for lead. 29% contained over twice the acceptable levels of lead. These findings highlight significant safety concerns regarding heavy metal contamination in protein powders, particularly in organic, plant-based, and chocolate varieties. What should you look for in a protein powder? The analysis revealed that plant-based protein powders had the highest levels of contaminants, while whey-based protein powders showed the lowest levels. If you’re looking for a safer option, choosing a product with minimal contaminants is key. For added peace of mind, consider buying from Clean Label Project Certified companies. Some trusted brands include: Genetic Nutrition Gorilla Formula 23 Nutrabox Oziva Puori Ritual Wellbeing Nutrition Wicked Protein You can also visit the Clean Label Project website to learn about more certified products and make informed health choices. Editor’s note: I highly recommend LuvByNature Grazing Goat Whey Protein – which comes from goats that graze – 365 days per year – on pesticide and chemical free pastures. No hormones, antibiotics or pesticides are used – ever. This product is non-GMO and gluten free. Sources for this article include: Cleanlabelproject.org Health.com Oehha.ca.gov To read the original article click here.

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4 Weird but Sustainable Sources of Protein

The AHA! Team — Wed, 18 Dec 2024 06:04:22 +0000

Zachy Hennessey via Israel21c – Thanks to the marvel of technology, experts have found ways to extract protein from some pretty bizarre ingredients. As global food security becomes an increasing problem, a cadre of Israeli startups is concocting solutions straight out of a science fiction novel. Forget lab-grown meat and plant-based burgers—those are yesterday’s recipes. These innovative companies are diving into the ocean, crawling under rocks and climbing trees in their quest for sustainable alternative protein sources. “The first wave of plant-based meat and dairy alternatives with companies like Beyond Meat, Impossible Foods, Oatly, and others has done an incredible job at bringing this new category into the mainstream of the food industry. However, consumers are now demanding healthier, tastier, and more affordable products,” says Yonatan Golan, cofounder and CEO of algae-focused food-tech startup Brevel. “Unfortunately, existing sources of plant-based proteins have come near their limit in terms of providing these attributes, and thus the whole food industry is very actively searching for new and better sources of protein to develop version 2.0 of plant-based alternatives,” he continues, adding that the protein ingredient industry is expected to reach $300 billion by 2035. Let’s take a closer look at four of these surprising innovations that are pushing the boundaries of what we consider food… Jellyfish: Not just for stinging anymore When most people think of jellyfish, they picture a gelatinous menace floating in the ocean, ready to ruin a perfectly good beach day. But Qortein, a Rahat-based startup with $400,000 in funding, sees something entirely different: a sustainable and nutritious food source. Qortein specializes in processing jellyfish biomass for use in the food, nutrition, and nutri-cosmetic industries. Their innovative approach not only provides a new protein source but also addresses the growing problem of jellyfish blooms in our oceans. As warming seas and overfishing disrupt marine ecosystems, jellyfish populations have exploded in many areas, causing problems for fisheries and coastal communities. By turning this environmental challenge into a nutritional opportunity, Qortein is killing two fish with one stone (or two jellyfish with one net?). Its products aim to promote consumer health while providing a sustainable alternative to traditional protein sources. Who knows? In a few years, jellyfish jerky might just become your new favorite snack. Bugs: The creepy crawly future of protein If the idea of snacking on jellyfish seems a bit too adventurous, how about munching on some crickets instead? While entomophagy (the practice of eating insects) has been common in many cultures for millennia, it’s only recently gaining traction in the West as a sustainable protein alternative. The numbers speak for themselves: the insect protein market, valued at $143.6 million in 2019, is projected to grow at a hefty compound annual growth rate (CAGR) of 45%, reaching an estimated $1.3 billion by 2025. Israeli startups are at the forefront of this six-legged revolution: Hargol FoodTech in Elifelet, with $5.09 million in funding, has developed a line of protein bars called “Holy Locust.” Yes, you read that right – locust protein bars. It’s a clever nod to the biblical story of John the Baptist surviving on locusts and wild honey in the desert. Who knew that ancient survival food would become the next health-food trend? Meanwhile, the increased interest in utilizing insects as protein has given birth to a secondary field of bugs-as-food startups, focused on providing solutions to companies that are producing insect-based foods. A fine example of such companies is FreezeM, a food-tech startup based in Nahshonim with $14.2 million in funding. Instead of selling insects directly, they’re creating breeding hubs in which to grow black soldier flies — a breed of insect popular for its protein density. These hubs provide ready-to-use suspended neonates – essentially, insect “seeds” – to farmers who then grow the larvae using organic waste. This model lowers the barriers to entry for insect farming, accelerating the industry’s growth. Banana leaves: Farm waste to protein source When you think of bananas, you probably focus on the fruit itself. But what about the massive leaves that are usually discarded once they fall from the tree? Day 8, a startup established in 2023 by scientists-turned-entrepreneurs, sees untapped potential in these overlooked plant parts. Day 8 specializes in extracting RuBisCO, a plant protein that’s highly sought after in the food industry, from discarded banana leaves. RuBisCO (which stands for Ribulose-1,5-bisphosphate carboxylase-oxygenase, in case you were wondering) is the most abundant protein on Earth, playing a crucial role in photosynthesis. It’s also a complete protein, containing all nine essential amino acids that the human body can’t produce on its own. With initial funding of $750,000 and a seed round aiming to raise an additional $2 million, Day 8 is turning what was once considered agricultural waste into a valuable protein source. It’s a perfect example of circular economy principles in action, reducing waste while creating a new, sustainable food ingredient. Algae: The edible moss of the sea Last but certainly not least, we have Brevel, a startup that’s brewing up a storm with its ghost protein derived from fermented algae. Set to open a massive 2,500-square-meter production plant in Kiryat Gat next year, this venture has secured $18.5 million in funding to bring algae-based products to market. Brevel’s approach combines the best of both worlds: the nutritional density of microalgae with the scalability of fermentation technology. The company’s indoor bioreactors will be capable of producing hundreds of tons of highly nutritious microalgae powder annually. This powder can be used to create a variety of plant-based products, especially alternative milk. “Microalgae have been known for many decades to be a potential solution for a sustainable future as they are packed with protein — more than 50% — are very healthy, non-allergenic, grow very fast and require very little resources. However, to put it bluntly, microalgae are not tasty and are very expensive, so they cannot become a major ingredient in food,” admits Brevel’s CEO, the afore-quoted Yonatan Golan. “Brevel managed to solve both of these challenges by developing a breakthrough technology both in how the microalgae are grown and in how the protein is extracted. We have a white, tasty, healthy and affordable protein powder,” he says. “We believe that sustainable nutrition on a global scale is not only possible but is just around the corner and we are super excited to lead on this new path.” To read the original article click here.

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Going Bananas for Leaves as New Source of Protein Powder

The AHA! Team — Wed, 06 Nov 2024 06:44:54 +0000

Yulia Karra via Israel21c – Day 8’s cost-effective method to extract RuBisCO protein from crop leaves could become the ultimate plant-based meat replacement. “I’ve always loved proteins,” says Michal Mayer with a sincere smile on her face. “You don’t dedicate your life to this if you don’t love proteins,” the biochemist and head protein researcher at Day 8 tells ISRAEL21c. Day 8 was established in July 2023 by scientists-turned-entrepreneurs Daniel Rejzner, CEO, and Dana Marom, CTO. This Israeli startup specializes in extracting RuBisCO plant protein, coveted by the food industry, from discarded leaves. RuBisCO RuBisCO (short for ribulose 5-bisphosphate carboxylase/oxygenase) is stored in all green leaves and is considered the most abundant enzyme on Earth. Unlike many other plant proteins, RuBisCO is complete, rich in essential amino acids, vitamins, nutrients, minerals and antioxidants. Until a few years ago, there has been a lack of information about the applications of RuBisCO, vis-a-vis human consumption. Recently, the plant-based market industry has been adapting RuBisCO as a sustainable source of protein and commercializing it. But progress is slow due to high production costs. This is where Day 8 comes in. It’s bananas! The Rehovot-based company developed the first-of-its-kind approach to extracting RuBisCO protein powder from discarded crop leaves, focusing primarily on banana leaves. “Bananas have an advantage when it comes to the supply chain because they grow all year round,” explains Marom, a biochemist with 20 years of experience in the food industry. “Banana cultivation is one of the most prevalent in the world, while its leaves are very large and strong, so we’re not in the race against time when collecting these leaves,” she says. Israel does not import bananas, so local cultivation is done at a large scale. This has helped Day 8 clinch agreements with three major domestic banana growers struggling due to the ongoing war in Gaza. Rejzner, who has a degree in physics, says the leaf-collection process doesn’t require any changes to the farmers’ routines. “Farmers are not the biggest fans of innovation, and normally aren’t open to partnerships,” he says, but Day 8’s noninvasive approach was welcomed by them. Eco-conscious agenda One of the main advantages of Day 8’s method is that it eliminates the cost associated with growing raw materials only to extract protein from them, such as soybeans. “We knew that working with waste would make us cost competitive and make it easier to scale up,” notes Rejzner. The method has the potential to recycle up to 2.7 trillion tons of the unwanted leaf biomass, helping the food industry reduce its environmental footprint. “It’s basically taking trash and extracting raw material from agricultural lands that were seemingly emptied,” says Marom. This goes hand-in-hand with the eco-conscious agenda of Marom and Rejzner. Both founded successful startups in the past, but decided to enter a business sphere that they believe will ultimately change the world for the better. In fact, the name “Day 8” is rooted in the belief that the world was created in seven days, and on the eighth day, it became “our responsibility to protect and nurture it.” “On this symbolic eighth day, we find our purpose – to safeguard the planet and its resources by revolutionizing the way we produce and consume food,” says the company’s mission statement. The alternative to the alternatives Despite the alternative protein market currently being valued at $18 billion, it faces a host of challenges, primarily taste, which despite the industry’s best efforts is still incomparable to animal-based protein. The founders say that thanks to Day 8’s unique process, the extracted protein is completely taste-neutral. Additionally, the extracted product is 100% natural, unlike some alternative proteins that involve genetic modification of the host plant. Marom explains the consistency of the Day 8 protein powder is exactly the same as the consistency of the protein derived from eggs. Rejzner adds that Day 8 products can also serve as a potential replacement for whey protein, a byproduct of cheese production widely used in the fitness industry. “Our product is absorbed better by the body, it’s hypoallergenic, vegan, cheaper and has no aftertaste,” explains Rejzner. The same properties are applied to plant-based dairy alternatives created with Day 8 products, such as vegan milk, cheese and yogurt. Marom notes that plant-based dairy alternatives often have an endless list of ingredients, most of which are added to emulate the consistency of animal-based dairy. “Oftentimes these products have a lot of fat and very little protein. Our goal is to minimize that list of ingredients; less chemical ingredients and more healthy ones.” The Kitchen The company currently has five full-time and two part-time employees, working in partnership with food-tech incubator and investor The Kitchen FoodTech Hub. The Kitchen Hub last year launched The Kitchen Labs, an innovation center for startups, with the support of the Israeli Innovation Authority. This is where the Day 8 labs are currently located. With initial funding of $750,000 from The Kitchen Hub, the startup has now opened a seed round to raise an additional $2 million to take the product to market within two years. The first target market is the United States, which has both a larger consumer market share and relatively lenient food regulations. “Once it’s approved by the FDA, it will be easier to get approval in Europe and Israel,” adds Marom. For more information, click here. To read the original article click here.

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Moringa Benefits Hormonal Balance, Digestion, Mood & More

AHA Publisher — Wed, 10 Nov 2021 08:00:30 +0000

Jillian Levy, CHHC via Dr. Axe – Have you ever heard of moringa before? Although this plant was initially discovered for its beneficial properties thousands of years ago, only recently has moringa (sometimes called the Ben oil tree) become known as one of the most impressive herbal supplements to hit the holistic health market. In fact, in 2008 the National Institute of Health called moringa (moringa oleifera) the “plant of the year,” acknowledging that “perhaps like no other single species, this plant has the potential to help reverse multiple major environmental problems and provide for many unmet human needs.” What are the health benefits of moringa? To date, over 1,300 studies, articles and reports have focused on moringa benefits, finding that it contains compounds that are especially important in parts of the world where disease outbreak and nutritional deficiencies are common. Research shows that just about every part of the moringa plant can be utilized in some way, whether it’s to make a potent antioxidant tea or produce an oily substance that lubricates and nourishes the skin. What Is Moringa? Moringa (moringa oleifera) is known by over 100 names in different languages around the world. This easy-to-grow tropical plant species, native to the Himalayan mountains and parts of India and Africa, comes packed with over 90 protective compounds, including isothiocyanates, flavonoidsand phenolic acids. There are actually believed to be at least a dozen different varieties of the moringa tree, which belong to the plant family Moringaceae. These are fast-growing, tall, leafy plants that produce flowers or pods. Of all the species, one (moringa oleifera) is by far the most utilized. Prior to the plant’s effects being demonstrated in scientific studies, it was used extensively in traditional medicine practices like Ayurveda medicine for over 4,000 years. Moringa has gained a reputation for fighting inflammation and combating various effects of malnutrition and aging, earning the nickname “the miracle plant.” Benefits of moringa include helping treat a wide variety of conditions, such as: inflammation-related diseases cancer diabetes anemia low energy and fatigue arthritis and other joint pain, such as rheumatism allergies and asthma constipation, stomach pains and and diarrhea epilepsy stomach and intestinal ulcers or spasms chronic headaches heart problems, including high blood pressure kidney stones fluid retention thyroid disorders low sex drive bacterial, fungal, viral and parasitic infections Nutrition Facts Moringa is a unique plant because almost all parts of it — leaves, seeds, flowers/pods, stem and roots — can be used as a source for nutrition and other medicinal properties. The most popular medicinal use of this plant involves drying and grinding down moringa leaves, where most of the antioxidants are found. Studies have revealed that moringa powder is loaded with phytochemicals, protein, calcium, beta-carotene, vitamin C and potassium. Because it provides a concentrated source of vitamin A, it’s given to thousands of children in third-world countries every year suffering from life-threatening vitamin A deficiency, which is linked to impaired immune function. Consuming it can also improve intake of trace minerals, amino acids and phenolic compounds. The plant contains a rare and unique combination of disease-preventing phytonutrients, including flavonoids, glucosides, glucosinolates, zeatin, quercetin, beta-sitosterol, caffeoylquinic acid and kaempferol. Aside from the valuable leaves, the pods of the moringa tree also contain seeds that hold a healing type of oil. Oil from moringa seeds can be used to cook with or put directly onto the surface of the body. According to Kuli Kuli, an organization that harvests moringa plants in Africa, gram for gram, the plant contains: two times the amount of protein of yogurt four times the amount of vitamin A as carrots three times the amount of potassium as bananas four times the amount of calcium as cow’s’ milk seven times the amount of vitamin C as oranges Top 7 Moringa Benefits 1. Provides Antioxidants and Anti-Inflammatory Compounds Moringa oleifera seems to have similar abilities as certain conventional drugs, only it doesn’t pose the same level of risk for experiencing side effects. According to a report published in the Asian Pacific Journal of Cancer Prevention, it contains a mix of essential amino acids (the building blocks of proteins), carotenoid phytonutrients (the same kinds found in plants like carrots and tomatoes), antioxidants, such as quercetin, and natural antibacterial compounds that work in the same way as many anti-inflammatory drugs. Studies have shown that these compounds are protective of the heart, natural circulatory stimulants, and possess antitumor, anti-epileptic, anti-ulcer, antispasmodic, antihypertensive and antidiabetic effects. Moringa powder is high in several powerful anti-aging compounds that lower the effects of free radicals, oxidative stress and inflammation. These are associated with a reduced risk for chronic diseases, such as stomach, lung or colon cancer; diabetes; hypertension; and age-related eye disorders. 2. Balances Hormones and Slows the Effects of Aging A 2014 study published in the Journal of Food Science and Technology tested the effects of moringa (sometimes also called “drumstick”) along with amaranth leaves (Amaranthus tricolor) on levels of inflammation and oxidative stress in menopausal adult women. Researchers wanted to investigate if these superfoods could help slow the effects of aging by balancing hormones naturally. Levels of antioxidant status, including serum retinol, serum ascorbic acid, glutathione peroxidase, superoxide dismutase and malondialdehyde, were analyzed before and after supplementation, along with fasting blood glucose and haemoglobin levels. Results showed that supplementing with moringa and amaranth caused significant increases in antioxidant status along with significant decreases in markers of oxidative stress. Better fasting blood glucose control and positive increases in haemoglobin were also found. Can moringa help you sexually? There’s some evidence it may boost libido and work like a natural birth control compound, according to some animal studies. Although it’s historically been used as a natural aphrodisiac, it actually seems to help reduce rates of conception. That said, it can boost the immune system during pregnancy and also increase breast milk production/lactation, according to some studies. 3. Helps Improve Digestive Health Due to its anti-inflammatory properties, moringa has been used in ancient systems of medicine, such as Ayurveda, to prevent or treat stomach ulcers, liver disease, kidney damage, fungal or yeast infections (such as candida), digestive complaints, and infections. A common use of moringa oil is helping to boost liver function, therefore detoxifying the body of harmful substances, such as heavy metal toxins. It might also be capable of helping fight kidney stones, urinary tract infections, constipation, fluid retention/edema and diarrhea. 4. Balances Blood Sugar Levels, Helping Fight Diabetes Moringa contains a type of acid called chlorogenic acid, which has been shown to help control blood sugar levels and allow cells to take up or release glucose (sugar) as needed. This gives it natural antidiabetic and hormone-balancing properties. Aside from chloregnic acid, compounds called isothiocyanates that are present in moringa leaf have also been tied to natural protection against diabetes. A study that appeared in the International Journal of Food Science Technology found that this plant had positive effects on blood sugar control and insulin levels in patients with diabetes when eaten as part of a high-carbohydrate meal. Separate studies have demonstrated that antidiabetic activities of low doses of moringa seed powder (50–100 milligrams per kilogram body weight) help increase antioxidant status and enzyme production within the liver, pancreas and kidneys of rats and prevent damage compared to control groups. High levels of immunoglobulin (IgA, IgG), fasting blood sugar and glycosylated hemoglobin (HbA1c) — three markers seen in diabetics — were also found to decrease as a result of moringa given to rats with diabetes. Can moringa help you lose weight? Because it can improve insulin sensitivity and hormone balance, it may offer some advantages to those following a weight loss plan. 5. Protects and Nourishes the Skin Several popular uses of moringa oil are to help retain skin’s moisture, speed up wound healing, and soothe dry or burnt skin. Moringa contains natural antibacterial, antifungal and antiviral compounds that protect the skin from various forms of infections. Some of the common ways it is used on the skin include reducing athlete’s foot, eliminating odors, reducing inflammation associated with acne breakouts, treating pockets of infection or abscesses, getting rid of dandruff, fighting gum disease (gingivitis), and helping heal bites, burns, viral warts and wounds. The oil is applied directly to the skin as a drying, astringent agent used to kill bacteria, but at the same time, when used regularly it’s known to act like a lubricant and hydrate the skin by restoring its natural moisture barrier. It’s a common ingredient used in food manufacturing and perfumes because it prevents spoilage by killing bacteria — plus it has a pleasant smell and reduces odors. 6. Helps Stabilize Your Mood and Protects Brain Health As a high-protein food and a rich source of the amino acid tryptophan, moringa supports neurotransmitter functions, including those that produce the “feel good” hormone serotonin. It’s also rich in antioxidants and compounds that may improve thyroid health, which makes it beneficial for maintaining high energy levels plus fighting fatigue, depression, low libido, moods swings and insomnia. 7. Good for the Environment (Water and Topsoil) A noteworthy characteristic of the moringa plant is that it’s capable of growing in depleted or dry soils where many other types of beneficial plants or trees cannot survive. This is precisely why certain undernourished populations living in third-world countries, such as Somalia or India, have benefited from it during times of famine. Aside from providing important nutrients, it is used to help restore fertile soil, aid in forest restoration efforts and filter water. One interesting use of the seeds is for water purification. Combining moringa with water helps impurities cling to the seeds so they can be removed, leaving behind better quality water that’s lower in toxins. Salt also seems to bind to moringa, which is beneficial for producing fresh-tasting water. Some studies have shown that 0.2 grams of ground moringa seed can turnone liter of contaminated water into safe drinking water. This is due to the coagulating actions of certain ingredients in the plant that absorb bacteria. Risks and Side Effects What are the side effects of taking moringa? Because it’s completely natural and free from chemical additives (when you buy a pure, high-quality brand), when taken by mouth or used on the skin it seems to be very well-tolerated. Moringa side effects are still possible and may include: lower blood pressure slowed heart rate uterine contractions cell mutations when high amounts of seeds are consumed interference with fertility Leaves, fruit, oil and seeds from the moringa tree have been consumed safely for centuries, but today there are various forms of supplements or extracts sold, so it’s important to buy the purest kind you can find and to read ingredient labels carefully. During pregnancy or when breastfeeding, it’s best to avoid moringa extract, root or high doses of supplements since not enough research has been done to show it’s safe. It’s possible that chemicals within the plant’s root, bark and flowers can lead to contractions of the uterus, which can cause complications during pregnancy. How to Use It As you can probably tell by now, this plant can be used in many different ways in order to utilize all the available moringa benefits. Because of the long transport time needed to ship moringa from parts of Africa or Asia where it’s grown, in the U.S. it’s usually sold in powder or capsule form, which prolongs its shelf life. An interesting characteristic of moringa? It’s said to taste like a mix between horseradish and asparagus. It might not have the most appealing flavor, but it’s a supplement with one of the the richest supplies of vital nutrients in the world. Dosage Recommendations There’s no recommended or required dosage of moringa at this time since it’s only an herbal supplement and not an essential nutrient. That said, there’s some evidence that the optimum dose for humans has been calculated to be 29 milligrams per kilogram of body weight. It’s recommended that you start by taking half a teaspoon of dried moringa orally per day for three to five days, increasing your intake slowly over two weeks as you get acclimated to its effects. Most people choose to take moringa every several days but...

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Study Examines the Health Effects of Diet and Resistance Training in Middle-Aged Adults

AHA Publisher — Mon, 29 Mar 2021 07:00:25 +0000

University of Illinois at Urbana-Champaign via News-Medical – A 10-week muscle-building and dietary program involving 50 middle-aged adults found no evidence that eating a high-protein diet increased strength or muscle mass more than consuming a moderate amount of protein while training. The intervention involved a standard strength-training protocol with sessions three times per week. None of the participants had previous weightlifting experience. Published in the American Journal of Physiology: Endocrinology and Metabolism, the study is one of the most comprehensive investigations of the health effects of diet and resistance training in middle-aged adults, the researchers say. Participants were 40-64 years of age. The team assessed participants’ strength, lean-body mass, blood pressure, glucose tolerance and several other health measures before and after the program. They randomized participants into moderate- and high-protein diet groups. To standardize protein intake, the researchers fed each person a freshly cooked, minced beef steak and carbohydrate beverage after every training session. They also sent participants home with an isolated-protein drink to be consumed every evening throughout the 10 weeks of the study. “The moderate-protein group consumed about 1.2 grams of protein per kilogram of body weight per day, and the high-protein group consumed roughly 1.6 grams per kilogram per day,” said Colleen McKenna, a graduate student in the division of nutritional sciences and registered dietician at the University of Illinois Urbana-Champaign who led the study with U. of I. kinesiology and community health professor Nicholas Burd. The team kept calories equivalent in the meals provided to the two groups with additions of beef tallow and dextrose. The study subjects kept food diaries and McKenna counseled them every other week about their eating habits and protein intake. In an effort led by U. of I. food science and human nutrition professor Hannah Holscher, the team also analyzed gut microbes in fecal samples collected at the beginning of the intervention, after the first week – during which participants adjusted to the new diet but did not engage in physical training – and at the end of the 10 weeks. Previous studies have found that diet alone or endurance exercise alone can alter the composition of microbes in the digestive tract. The public health messaging has been that Americans need more protein in their diet, and this extra protein is supposed to help our muscles grow bigger and stronger. Middle age is a bit unique in that as we get older, we lose muscle and, by default, we lose strength. We want to learn how to maximize strength so that as we get older, we’re better protected and can ultimately remain active in family and community life.” Nicholas Burd, U. of I. Kinesiology and Community Health Professor The American Food and Nutrition Board recommends that adults get 0.8 grams of protein per kilogram of body weight per day to avoid developing a protein deficiency. The team tried to limit protein consumption in the moderate-protein group to the Recommended Daily Allowance, but their food diaries revealed those participants were consuming, on average, 1.1 to 1.2 grams of protein per kilogram of body weight per day. Those in the high-protein group ate about 1.6 grams of protein per kilogram per day – twice the recommended amount. Burd and his colleagues hypothesized that getting one’s protein from a high-quality source like beef and consuming significantly more protein than the RDA would aid in muscle growth and strength in middle-aged adults engaged in resistance training. But at the end of the 10 weeks, the team saw no significant differences between the groups. Their gains in strength, their body fat, lean body mass, glucose tolerance, kidney function, bone density and other “biomarkers” of health were roughly the same. The only potentially negative change researchers recorded between the groups involved alterations to the population of microbes that inhabit the gut. After one week on the diet, those in the high-protein group saw changes in the abundance of some gut microbes that previous studies have linked to negative health outcomes. Burd and his colleagues found that their strength-training intervention reversed some of these changes, increasing beneficial microbes and reducing the abundance of potentially harmful ones. “We found that high protein intake does not further increase gains in strength or affect body composition,” Burd said. “It didn’t increase lean mass more than eating a moderate amount of protein. We didn’t see more fat loss, and body composition was the same between the groups. They got the gain in weight, but that weight gain was namely from lean-body-mass gain.” Burd said the finding makes him question the push to increase protein intake beyond 0.8-1.1 grams per kilogram of body weight, at least in middle-aged weightlifters consuming high-quality animal-based protein on a regular basis. McKenna said the team’s multidisciplinary approach and in-depth tracking of participants’ dietary habits outside the laboratory makes it easier to understand the findings and apply them to daily life. “We have recommendations for healthy eating and we have recommendations for how you should exercise, but very little research looks at how the two together impact our health,” she said. The study team included exercise physiologists, registered dietitians and experts on gut microbiology. “This allowed us to address every aspect of the intervention in the way it should be addressed,” McKenna said. “We’re honoring the complexity of human health with the complexity of our research.” To read the original article click here.

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Kale Caesar Salad with Salmon

AHA Publisher — Thu, 11 Feb 2021 08:00:56 +0000

Dr. Josh Axe, DC, DMN, CNS – Caesar salad is one of those ubiquitous dishes you can find almost anywhere. It’s popular for good reason, too — it tastes so good, and when you make it correctly, like the kale Caesar salad recipe I’m about to share with you, it can be healthy too. But let’s be honest. Even though it has “salad” in the name, a typical Caesar salad isn’t the best for you. That as, as I noted, until you meet my kale Caesar salad. We keep the basics — greens and that finger-lickin’ dressing — and then turn it up a notch. With salmon, apple slices and cheese, this is one healthy Caesar salad you won’t be able to get enough of. Is Caesar Salad Actually Healthy? Did you know that Caesar salad is actually named after a chef, Caesar Cardini, who created the dish in a rush to throw together a salad with the ingredients on hand? He certainly did quite well. Caesar salads are super tasty. Sadly, there’s not much to them. With just romaine lettuce, croutons, a creamy dressing and Parmesan cheese, there’s a serious lack of filling, fiber-rich ingredients or protein (aka the things that will help you feel full and satiated). It’s no surprise that you’re likely to be hungry soon after eating a regular Caesar salad. Additionally, a classic Caesar salad is about 200 calories per cup. That doesn’t sound too bad until you realize that a restaurant serving of Caesar is about triple or quadruple that amount, and aside from the lettuce, there’s not too much nutritional value. Yikes! Not so with this kale Caesar. Nutrition Facts This Caesar salad makeover is the salad you didn’t know you were missing, and it’s so good for you! In each serving of salad with the cashew cream dressing, you’ll get: 542 calories 37.81 grams carbohydrates 20.59 grams protein 38.21 grams fat 7 grams fiber 1.723 milligrams copper (191 percent DV) 2.779 milligrams manganese (154 percent DV) 114.6 micrograms vitamin K (127 percent DV) 7.24 milligrams zinc (91 percent DV) 1589 IU vitamin A (68 percent DV) 35.7 milligrams vitamin C (48 percent DV) 5.71 milligrams vitamin E (39 percent DV) First, we’ll swap out some of the romaine lettuce for baby kale. You’ll get the superfood’s supply of vitamins A, C and K thanks to this simple swap, along with its anti-inflammatory benefits and antioxidants. Kale is awesome for your heart — it lowers cholesterol — and helps get rid of toxins in the body. All hail the kale in this healthy salad! A fun addition to this kale Caesar salad is the wild-caught salmon. I love using this oily fish instead of chicken to bulk up the salad for a ton of reasons. Salmon is packed with vitamins, especially B vitamins and vitamin D, and it’s one of my favorite anti-inflammatory foods. Best of all, salmon is loaded with omega-3 fatty acids. Our bodies need omega-3s to stay healthy, but we’re not able to produce them on our own. That means we have to seek out foods that are rich in the fatty acids. Omega-3s are fantastic at helping our heart keep ticking, keeping our brains sharp and even reducing the risk of cancer. Not getting enough of this essential fatty acid can result in inflammation, allergies, a higher risk of cardiovascular disease and cognitive decline — especially as we age. In other words, you want to ensure you’re getting enough omega-3s! Luckily, salmon is chock-full of the stuff but be sure you opt for wild-caught salmon and not the farmed variety. Farmed fish have less nutrients than their wild counterparts and are more likely to have antibiotics, pesticides and other toxins. One of my favorite changes in this kale Caesar salad is the addition of thin-sliced green apple. One of the best aspects of croutons is the crunch they add to an otherwise limp salad, but it has no real nutritional value. Adding crisp apple slices provides a delicious crunch that’s also good for you. The delicious cashew Caesar dressing that’s drizzled on top is also totally dairy-free. You might find yourself whipping it up for other recipes, too. How to Make Kale Caesar Salad You can make this Caesar salad as a side dish or serve it as a main; it’s that good. Ready to chow down? Start by making the cashew Caesar dressing and setting it aside. Then in a large mixing bowl, combine the kale and romaine. Next, add in the sliced apple… …and then the radish. There’s so much color going on in this kale Caesar salad! Pour the dressing over the salad. Then use your hands to mix it all up until it’s well-combined. We want a taste of that delicious cashew dressing in every bite! Add the salad to a large salad bowl and then finish it off with the final ingredients: the salmon, manchego cheese and green onions. Sprinkle the salad with salt and pepper, serve and enjoy! Kale Caesar Salad with Salmon With salmon, apple slices and manchego cheese, this is one healthy kale Caesar salad you won’t be able to get enough of. Try it today! INGREDIENTS 3 cups baby kale 3 cups romaine hearts, chopped 1½ green apple, thinly sliced 1 watermelon radish, thinly sliced 6–8 ounces wild-caught salmon, cooked ½ cup raw manchego, thinly sliced 3 tablespoons green onions, chopped ⅛ teaspoon sea salt ⅛ teaspoon pepper INSTRUCTIONS Make the dressing and set aside. In a large mixing bowl, add the kale and romaine. Add in the sliced apple and watermelon radish. Pour in the dressing, and using your hands, mix until well-combined. Transfer the salad mixture to a large salad bowl, and add in the salmon, manchego and green onions. Sprinkle with salt and pepper. Plate, serve and enjoy! 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