Protein is necessary for keeping up your energy and maintaining good health. When you need a protein boost, it's important to find snacks that will fill you up and take the edge off your hunger. At simply tera's, we can help you find the right recipes! These four protein-packed snacks are easy to make, can be consumed at any time of the day and can help stave off hunger between meals. Enjoy!
This two-step recipe requires you to roast oats before mixing together all the ingredients and baking. Roasting oats is quick and easy, and can be done well in advance of making the actual protein bars.
Ingredients:
Recipe instructions:
There's nothing simpler and more rewarding than blending a bunch of ingredients together to make a smoothie! This delicious smoothie is perfect for an afternoon snack, an early morning breakfast, or even something quick to drink before bed. Gingerbread is the perfect autumn or winter flavor, but you can enjoy this smoothie at any time of year. Because it's a smoothie, it's also easy to adapt this recipe to your tastes - just substitute one ingredient for another as needed.
Ingredients:
Recipe instructions:
Are you looking for something delicious to eat after dinner or between meals? This very filling snack is perfect for eating any time. We recommend popping these little protein bites into your child's lunch box or into the lunch bag that you're taking to work. This recipe is delightfully simple, so you can easily make it even if you have a busy schedule.
Ingredients:
Recipe instructions:
There's nothing quite like a combination of raspberry and white chocolate chip protein muffins. Our protein muffins are filling and delicious, making them the perfect breakfast food - or a great snack when you want something to fill you up. Tangy raspberry adds a zip to this delicious recipe, while the white chocolate chips takes the edge off.
Ingredients:
Recipe instructions:
Good luck making these easy protein recipes. Protein powder recipes are filling, healthy and help fill your stomach between meals! Enjoy!
]]>Whether you're looking to get in shape or simply get in more protein for the overall benefit of your general health, protein powder is an easy go-to for the purpose. Yet, not every protein powder you find available is created equal. Not only can the source of the protein be a big deal, but so can just how the protein powder was created.
The process used in creating the protein powder can have a direct effect on the outcome of the powder's quality of protein. For example, the benefits of cold pressed protein powder can far outweigh those of protein powders that have been chemically processed. So, what is cold-pressing exactly, and why should it make such a big difference? Let's take a closer look.
When a whey protein is cold-pressed, it means that the protein has been put through a micro-filtration process to detract some of those larger particles and leave behind the best protein particles. Cold-pressing is considered the most superior way to process whey protein because the valuable nutrients, such as the amino acids and proteins, are well-protected and the protein content in the end product is greater.
Cold-pressing involves using a cross-flow microfiltration system (CFM) to pull out things like fat, lactose, and unnecessary materials in order to further isolate the protein. Instead of relying on chemicals to separate the valuable proteins from the unnecessary agents, the process uses state-of-the-art ceramic filters.
Essentially, the CFM process looks a bit like the following:
Once the whey protein has gone through this process, the concentrated protein is then put through a spray dryer that further dehydrates the protein. From that point, the material can be used in protein powders.
So, why would it matter if the protein powder you consumed was cold pressed? It is easy to assume that all whey protein powders would be basically the same in spite of how they are processed. In truth, a number of benefits come from this more modern form of processing.
Some processors and manufacturers rely on chemicals to isolate the proteins from the whey. While this process can be effective, it can also mean residual chemicals can be found in the end product. Cold-pressing offers a more natural end result without the presence of chemical contaminants leftover after processing.
One of the most profound and noteworthy benefits of cold-pressing is that more of the natural proteins found in the whey are protected. In other forms of whey protein processing, some of the natural proteins can be lost or degraded, but cold-pressing protects those proteins. Therefore, the end product can have more natural protein per serving.
Cross-flow filtration used in cold processing removes the larger particles that can be harder for the body to break down. For example, fat and lactose particles are harder for the digestion system to process. With these elements mostly removed, the proteins can be easily broken down and absorbed during the digestion process. Keep in mind, all whey protein powder does still contain some level of lactose, but those particles can be far less concentrated when the protein has been cold processed.
Sodium is commonly used in ion-exchange processing that some manufacturers use to isolate proteins in whey and create protein powder. Sodium can be valuable as a tool for processing whey, but the residual sodium in the finished product can mean more salt or MSG than you want to give your body. On the contrary, cold-pressing processes do not involve the use of added sodium for protein isolation.
At simply tera's, simply is at the heart of everything we do. That's why we make sure our customers get the simple nutrition they need from a protein supplement. Each of our whey protein powders is created through a cold-pressing process using ultrafiltration methodology to preserve the valuable nutrients in the end product. Ready to add protein to your daily regimen for dietary support? Take a look at our full collection of whey protein powders to get started on your journey to protein-fueled wellness.
]]>Protein powder is a food supplement that can help you develop strong muscles and stay healthy if you're training for a sporting event or competition. Protein powder is a good meal alternative for people who need to eat on the go, and can help you stay full for a long time after it's consumed.
If you're choosing a protein powder for your diet, it's important to pay attention to the amino acids in the protein powder. Knowing what amino acids do, why they're important to the body, and which amino acids you should be consuming in your protein powder can help you choose the right protein powder for your dietary needs.
Protein is made up of amino acids. Humans must consume some types of amino acids in order to stay healthy.
There are twenty different types of amino acids - and nine of them can't be manufactured by the body. These nine amino acids are known as the essential amino acids, because they must come from food.
There are three types of amino acids that are determined to be most important for athletes:
These amino acids are especially capable of regulating protein metabolism, insulin, neural function and blood glucose levels. Studies show these amino acids are also key components of muscle protein synthesis. They enter the bloodstream quickly and promote muscle repair and growth.
There are many ways that protein quality can be measured, but one of the primary ways of measuring its effectiveness is by measuring the types of amino acids in the protein, and how important those amino acids are in the body.
High-quality proteins are good at stimulating muscle growth. If you're consuming protein powder because you're training for an athletic event or because you're a very active adult, the amino acids in your protein powder are very important.
If you're getting your protein from powder, look for a product that includes the three most essential amino acids (Leucine, Isoleucine, Valine). These three amino acids are also sometimes referred to as branch-chained amino acids. Whey and casein blends are especially effective for building muscle mass over a 10-week period.
Protein powders are healthy for adults even if they're not training for an athletic event. Consumption of protein powders can have an effect on amino acid balance in the body, which overall can help improve health.
There are other benefits of protein blends, as well. They are a good source of antioxidants, beneficial nutrients and bioactive peptides. While any adult who is consuming protein powder will still want to consume protein from other sources, protein powders can be a very healthy dietary supplement.
It's important to consume the right protein source. At simply tera's, we can help. We provide nutritious, organic and all-natural protein powders for adults who want to stay healthy, develop strong muscles and tone their body. Each of our high-quality whey protein powders are complete proteins, containing all nine essential amino acids, and are made with no more than four clean ingredients.
It's never too late to improve your diet and consume more protein. To learn more about how amino acids affect protein powder and to purchase a protein powder that's right for your needs, contact us today. You can also browse our selection of protein powders through our online store.
]]>For more than two decades, recombinant bovine growth hormone (rBGH) has been utilized throughout the dairy industry as a staple in the products American consumers know and love. Without proper labeling, consumers are typically unaware of the rBGH in their food. Despite approval by the FDA in 1993, consumer appeals have been made regarding the safety of the hormone.
In today's conversation, we are going to explore the history behind rBGH, what it does to our bodies, and how we can consume high-quality protein without any rBGH.
Recombinant Bovine Growth Hormone is a man-made, referred to as synthetic, hormone marketed to farmers to help stroke increased milk production in their cows. Recombinant bovine growth hormone differs chemically by a single amino acid from the cow's natural somatotropin. Approved originally by the FDA in 1993, rBGH has a controversial history that extends to its ban in the E.U, Canada, and other countries around the world.
Scientists have been researching increased milk production in cows for more than 60 years. During this time, cows were injected with growth hormones that had been sourced from the pituitary glands of other cattle. In the '80s, this process would evolve thanks to the development of recombinant DNA, giving scientists the ability to create massive quantities of BGH. By 1993, FDA approval of rBGH was complete and synthetic hormones were introduced to conventional dairy production throughout North America.
Sometimes referred to as Recombinant Bovine Somatotropin (rBST), these hormones are crafted using genetic technology. These synthetic hormones help to increase a hormone known as insulin-like growth factor (IGF-1) which leads to increased dairy production, helping farmers to get more out of their cattle.
As there are those both for and against rBGH, a more nuanced look at the risks associated with human consumption of rBGH is necessary. Let's take a closer look at a few of the most concerning risks associated with human consumption.
No matter where you stand on rBGH in your food, it is important to become aware of the food that you are consuming. For health-minded individuals looking to supplement their protein intake with a healthy, rBGH-free alternative, keep on reading!
Even though rBGH is still approved for use throughout the United States of America, demand for its use has decreased over the past couple of years. As grocery stores move away from milk treated with rBGH, consumers are increasingly looking for alternatives to fulfill their protein intake needs.
Simply tera's organic whey protein is made with USDA certified organic whey from Organic Valley, a co-op of small family organic and Organic Fair Trade Certified product developed with simplicity in mind. Certified USDA organic, this whey protein is sourced from small family farms in the heartland of America. Pasture-raised cows are fed non-GMO grass and organic forage to ensure that they are ethically raised and free from rBST and rBGH.
One Scoop of simply tera's Organic Dark Chocolate Whey Protein
Blend with your favorite water or milk mixture to include an energizing, nutritional blend of amino acids, protein, and BCAAs. Kosher and free from rBGH, simply tera's Whey Protein makes it easy to consume the proper nutrition we need, when we need it most.
Tera's products are designed with health, wellness, and optimum nutrition in mind. Combining great nutrition with simple ingredients and unbeatable prices, customers at simply tera's will find their way to products featuring just 5 ingredients or fewer.
More than a source of health-minded nutritional products, simply tera’s Wisconsin-based dairy farms are where great products grow from the ground up in an Earth-friendly, customer-focused environment. Sustainable sourcing drives the conversation at simply tera’s and better products are the norm.
Start shopping today to enjoy any of the wonderful whey protein powders developed by the team at simply tera's.
]]>Did you know that your body needs protein not just to build muscle, but to function properly? Protein is one of the core building blocks of life as it is integral to the growth and rejuvenation of our body's cells. Typical protein sources in Western diets include meat, fish, lentils, dairy, and beans. According to The Dietary Guidelines For Americans, men over the age of 19 require at least 56 grams of protein per day. Women and girls over the age of 14 require around 46 grams of protein per day.
While our base protein needs may vary from one person to the next, what doesn't change is their overall importance. If you find yourself struggling to consume the appropriate amount of protein per day, consider exploring a few of our favorite protein-boosting dinner recipes from Simply Tera's!
Breakfast for dinner is one of the best meals of the day, and who can argue with that? If you are looking for a simple way to protein boost dinner with little more than the addition of protein powder, we have the right recipe for you.
Simply Tera's Banana Oat Protein Pancakes
To enjoy this protein-packed breakfast-for-dinner classic, all you will need is a mixing bowl, a fork, a frying pan, and some time. Mix and mash your banana into the medium mixing bowl before adding your other ingredients, including the eggs, oats, cinnamon, and whey protein.
After your ingredients have been mixed into a bowl, heat your frying pan or griddle after lightly oiling the surface with Carrington Farms Cooking Oil Spray. As the skillet heats up, you can begin slowly pouring enough batter to craft your ideal pancake. Allow the pancake to brown on the edges before removing it from the pan.
Finish off your protein powder dinner recipes by adding a few slices of fresh fruit, your favorite almond butter, and a natural syrup!
Who says eating healthy means giving up our favorite foods? If you love broccoli and enjoy pizza then this recipe will fit neatly into your wheelhouse. Broccoli pizza crust blends the best of both worlds as it offers us a delicious slice of cheesy broccoli infused with protein powder in a delicious package.
Simply Tera's Broccoli Pizza Crust
Who doesn't want to protein boost dinner with a delicious veggie-filled pizza? To nail this recipe simply start by preheating your oven to 400 degrees. While that is preheating, you can shred a head of broccoli before microwaving it on high for two minutes. Set aside the broccoli when it is done.
While your broccoli is sitting, combine a bowl filled with flour, salt, pepper, and your favorite simply tera's whey protein powder. Mix very well. After this is complete, dry your broccoli with a paper towel before squeezing out all the excess moisture. Once done, combine your broccoli and eggs into the bowl of flour, salt, pepper, and protein. Follow suit with your Parmesan and mozzarella cheese.
Now it is time to spread your dough evenly atop your favorite pizza pan, heavily spread with a non-stick finish. You can bake at 400 for 10 minutes before letting it cool. Then add pizza sauce, remaining mozzarella and parmesan cheese, and bake again for 12 minutes. Let cool and enjoy!
Whether you are going to a cookout or need to warm up during the heart of winter, Simply Tera's One Pot Vegetarian Chili provides plenty of protein in a simple recipe. Utilizing high-quality protein like simply tera's whey protein , you can cook this simple recipe in just four hours.
simply tera's One Pot Vegetarian Chili
There are few things in life better than sitting down to a crockpot of hot chili. This simple recipe requires little more than five minutes of your time, one single crockpot, and some patience. Combine all of your ingredients in your favorite crockpot before mixing well and cooking on high. Allow your chili to cook for four hours before serving immediately after.
Did you know that chili peppers aren't just notable for their unique heat, but they are also incredibly good for you! Brimming with vitamin C, B6, K1, and Potassium, Chili is rich in micronutrients and incredible for your body in proper serving sizes!
When pure nutrition and simple ingredients intersect with earth-friendly practices, shoppers will find themselves at the front doors of simply tera’s. simply tera’s focuses on simple nutrition that is meant to provide us with energy and nutrition to live the balanced and healthy lifestyles that we deserve.
Whether you are looking to add protein powder to your meal to help with eating well, resting, or exercise, simply tera’s has the protein powder for you!
]]>Did you know that one of the most important building blocks within your body is protein? Every single cell within the human body contains and relies upon protein to function. When we add healthy protein to our diet, we can assist our body in its efforts to repair and replace cells, leading to important growth development for pregnant women, teenagers, and children alike. Of course, protein is also vital for building muscle and an integral part of every fitness routine.
If you are looking for delicious ways to protein enhance your favorite baked goods, you've come to the right place. In today's conversation, we are going to explore the benefits of protein and how you can best protein boost your favorite recipes!
A great way to incorporate protein into your diet is by adding protein to a delicious bread loaf. By adding scoops of simply tera's plain whey protein powder, we can turn a classic baked good into a healthier staple food.
This recipe requires:
To make, combine water, yeast and sugar into a bowl. Set aside for 5 minutes, allowing yeast to bubble. Add in sugar, salt and water. Add flour one cup at a time. Mix well. Get baking directions on the full recipe.
Toast this bread for a quick breakfast or top it off with your favorite sandwich ingredients. This recipe incorporates simply tera's plain whey protein powder which features 20g of complete protein per serving from Organic Valley pasture-raised, rBST-free, non-GMO dairy.
Are you looking for a taste of something sweet with the added bonus of extra protein? The Raspberry + White Chocolate Chip Protein Muffins recipe that we've fallen in love with can leave you feeling better, fuller, and ready to recover from your latest workout.
This recipe requires:
Get the full cooking instructions from the recipe. This is a fantastic way to incorporate roughly 22 grams of protein per serving with less than five minutes of prep time.
If you are a fitness enthusiast then you likely understand the importance of consuming protein shakes. Protein timing can impact how quickly your muscles rebound from a workout. If you're craving a baked treat but are short on time, consider our favorite no-bake chocolate oat cookies!
This recipe requires:
For this recipe, simply combine your oats, cocoa powder, sugar, and protein powder into a mixing bowl. Mix well before combining peanut butter, vanilla extract, and honey with your original mixture. As you stir in your dry ingredients, make sure that everything is mixed to avoid any chunks of powder. Now scoop your dough into 1” balls and place on wax paper to serve.
Delicious and easy to grab on the go, these protein-infused oat cookies help us to reach our protein goals without any of the hassles that preparing a full meal requires.
simply is at the heart of everything we do at simply tera’s, with our mission of bringing consumers simply clean, better-for-you nutrition that’s better for the earth. simply tera’s produces the highest quality protein powders that are both nutritious, great-tasting, and made with only a few clean ingredients.
At simply tera’s we are committed to preserving our planet using only sustainable packaging – with our goal to be carbon neutral by 2024. simply tera’s joined the Carrington Farms® family of brands in 2018, growing their natural food offerings of innovative, simple, and clean products.
To learn more about simply tera’s high-quality foods and great-tasting products, head to the store locator today to find your closest provider of simply tera's products!]]>If your goal is to get in shape this year, then the odds are good that you've begun researching different protein powders. Learning how to use protein powder is a great way to boost your daily protein intake and transform your body from the inside out.
Let's explore how to use protein powder to meet your fitness goals and lead a healthier life.
A recently published report revealed that the protein powder industry is set to hit more than $30.5 billion by 2027. Protein powders have come a long way since their introduction in the 1950s. Nowadays, fitness enthusiasts and wellness aficionados alike will have numerous protein products available to them.
One of the most important ways to break down the best of the best protein powders is by underscoring which types of protein are most effective.
No matter what protein powder is called upon to assist in your fitness goals, it is important to fill out the rest of your diet with quality foods.
Powdered protein products are essentially self-explanatory. These powdered products contain protein sourced from plant or dairy origins. A pivotal macronutrient, proteins were first discovered in the 1800s by Jons Jakob Berzelius. The supplement industry would rise from this knowledge in the early 1930s and by 1950, protein powders were available on shelves in drugstores around the world.
The Forefather of Protein Powders
In the 1950s, a man by the name of Irvin P. Johnson would work to popularize his invention, an egg-based protein powder specifically formulated for athletes. Johnson's invention would become the first-ever dissolvable protein. Johnson would market the product under the label, “Johnson's Hi-Protein Food' which consisted of an egg and milk-based mixture.
As a macronutrient, protein is of the utmost importance to several bodily functions including:
Designed to boost our body's supply of protein, modern protein powders can be used effectively to help maintain our protein goals while repairing muscle tissue. For individuals struggling to get enough protein into their diet through conventional means, the average protein shake will provide between 15 and 22 grams of protein per scoop. Ideal for use before and after exercise, most nutritionists suggest protein intake within 30 minutes of a completed workout.
There are many ways to incorporate a protein powder into your fitness routine as both pre-workout and post-workout protein shakes offer ease-of-access as well as quick digestion and absorption.
Quick Tips For Protein Powder Integration
Protein powder can be incorporated in several ways to maintain our daily protein goals as well as provide functional repair for our muscle fibers. Protein powders by Simply Tera's can be added to smoothies, milk, water, or even pancakes. Be sure to track your caloric intake throughout the day and abide by your fitness plan put in place by a nutritionist or physician.
Properly integrating protein products into our diet can support healthy weight management. As an essential macronutrient, high-protein foods tend to help us feel fuller and remain that way for longer periods of time, thereby boosting metabolism.
Supplementing our day-to-day meals with a protein shake or protein-incorporated meal can reduce our cravings, limit our exposure to snacks, and improve our results gained from fitness throughout the process. When high protein intake and exercise are combined, weight loss is a natural byproduct.
Key Tips For Weight Management
The ideal protein powder for weight management would revolve around the Pea or Casein Protein options as they are slower-digesting and better able to help individuals remain full throughout the day.
There are many ways to approach incorporating protein powder into our day-to-day routine to inspire fitness progress. Simply Tera's specializes in simple ingredients from Earth-friendly sources to offer innovative and effective protein powdered products. Start shopping today to find the right protein powder for your fitness goals!
]]>Adding whey protein powder to your diet is a fantastic way to help you meet your daily protein intake and recover your muscles after a workout. Let's explore the intricate world of whey protein powder together and how it can help you meet your nutrition and fitness goals.
There are many forms of protein available in the world today. Whey protein is what we would consider a complete protein, meaning whey contains all nine essential amino acids. Amino acids are integral to the health and behavior of our body and its functions. Amino acids are important for everything from contacting new immune cells to aiding in muscle recovery and providing energy to the body.
Whey protein is one of two primary protein sources found in milk. Milk possesses roughly 80% casein and 20% whey. Whey is primarily sourced from the liquid iteration of milk, present when we open the top of a yogurt container or when milk begins to coagulate. After the whey protein is separated from its original source, companies will process the material into the many mediums that we know today, including the ever-present whey protein powder.
These days, there is a wide range of different protein powders to choose from. When deciding which protein powder is best for you, consider using a non-GMO protein powder without any additives. Made with only four ingredients, Simply Tera's Organic Bourbon Vanilla Whey Protein is a delicious and natural option. For those that prefer a flavorless protein powder, Simply Tera’s Simply Pure Plain Whey Protein is a versatile option that can be added to smoothies and baked goods for a quick protein boost.
While whey protein can be used as a catch-all term, there are actually unique differences between the three core types of whey protein. Let's take a closer look at whey protein below.
Different Types of Whey Protein
Now that we understand the different sources of whey protein, let's look at what it can do for our bodies.
Whey protein powder is a versatile supplement that can be used by anyone, whether you are looking to enhance your diet, lose weight, or promote muscle growth. As an ultra-affordable protein source, whey protein powder can directly boost our experiences with muscle recovery after a workout.
While we know that whey protein powder can help with muscle growth, we need to understand how it accomplishes the task.
Not only does whey protein directly further our muscle's growth, but the supplement is ideal for promoting weight loss. Whey protein acts as a satiating macronutrient to make us feel full, cutting cravings and reducing snacking as a result.
Talk to a dozen fitness enthusiasts, and you'll likely get a dozen different answers when asked about protein shake timing. As a necessary supplement for muscle growth and repair, timing is of the utmost importance. Some people take their shake before a workout while some take it after. Which is best for you?
As it turns out, it is fine to take a protein shake both before or after your workout. Studies have shown no significant differences between muscle size or strength in controlled groups that compared before/after protein shake intake. While some fitness enthusiasts believe in the anabolic window (30 minutes following a workout), studies are inconclusive at this point.
When it comes time to select your whey protein dose, consider your weight, height, and fitness goals. Most studies show that we should consume roughly 1.2g of protein per kilogram of weight. Ideally, spread this protein requirement across at least three meals.
Key Takeaway: Consume a whey protein shake when the time is right for you. Make sure to consider height/weight/nutrition when adding supplements to your diet. Always converse with your physician before making dramatic adjustments.
According to a report published by GlobeNewswire, the global dietary supplement market is projected to reach north of $230.70 billion by the year 2027. As the world increasingly turns to fitness and dietary supplements to balance its health and wellness, products like whey protein powder are only going to grow in popularity.
Simply Tera's is proud to offer pure nutrition through earth-friendly and simple ingredient whey protein powders to help you feel energized, healthy, and ready to tackle the day. Shop Simply Tera’s natural and nutritious whey protein powder now.
]]>Boasting a wealth of body advantages, whey protein is no doubt something to consider adding to your everyday nutrition plan. This form of protein is naturally rendered from liquid whey, which separates from the milk solids when cheese is being created. Not only is whey a good protein source, but it is also easier to digest because it tends to absorb into the intestines faster than some other types of protein.
While the general way to consume powdered proteins products has always been to drop a scoop into a smoothie or glass of milk or water, you can get in your whey protein powder in so many more creative and flavorful ways. From fulfilling breakfast protein to midday power-packed snacks and all the way to dinner, here is a look at just a few of the most creative ways to add whey protein powder to your diet.
Pancakes normally deliver a ton of carbs and a lot of sugar, but this breakfast time favorite doesn't have to be unhealthy or short-lived where satiation is concerned. You could easily beef up your morning pancakes with a scoop of whey protein in place of some of the flour, or, you could go all out and use whey protein and blended bananas or fruits as your main base. Not only will you be cutting back on sugar, but you will also be getting a hefty dose of morning protein to get you through the day. Want a good recipe for protein pancakes? Check out these Chocolate Banana Protein Pancakes.
Oatmeal is an awesome way to start the day because it is full of fiber and can be dressed up to suit so many taste preferences. To make your morning oatmeal even more satisfying than usual, stir in a scoop of whey protein powder. You could really play around with this idea by opting for certain whey protein flavors. For example, adding a chocolate-flavored whey protein can really elevate the whole experience. If you're looking for a specific recipe to try, consider Hearty Morning Oatmeal.
Yogurt is often a go-to for a midday snack because it can be high in protein and filling. For a touch of added flavor and even more fuel to carry you through, add your whey protein to your favorite yogurt. The powder simply disappears into the yogurt with a quick stir, and you could easily generate a new satisfying flavor by playing around with the different flavor varieties to pick from. For example, you could dress up a plain vanilla yogurt by mixing in a spoonful of dark chocolate whey.
If you have problems avoiding the not-so-healthy snacks between breakfast and lunch or between lunch and dinner, whisk up some protein bites to pack along with you. There are so many great recipes for these flavorfully filling treats. For example, you could try our recipe for Chocolate Peanut Butter Protein Bites or Vanilla Spice Protein Bites.
If you are planning to have a cream-based soup, such as clam chowder or even cream of potato, add a scoop of whey protein powder to the mix for an added punch of protein. Unsweetened whey protein has a really mild flavor that can blend in with a cream-based soup without changing the end taste. In fact, you may find the soup to be just a bit creamier and definitely a lot more satiating.
Protein powder blends so well with savory sauces, and can really give an added punch of fulfilling goodness. If you have a favorite pasta sauce you like, whether that sauce is marinara, alfredo, or otherwise, try blending in a scoop of whey protein before adding the sauce to your noodles. Here is a good recipe for Whey Good Alfredo Sauce that uses veggie broth, red pepper flakes, parmesan, and whey protein powder.
Planning on having a salad for dinner? Pick your favorite whey protein powder and whisk it into olive or grapeseed oil, add some spices to taste, and you have a flavorful salad dressing to add to your raw veggies. The fine powder breaks down smoothly with a little mixing, and unsweetened whey protein powder gives you a nice base flavor to work with or build upon. Therefore, you could try to do a vinaigrette-style salad dressing or a creamy salad dressing and pick and choose what flavors you want to incorporate.
Whey protein has been shown to have a number of health advantages for the human body, including:
If you've lagged on bringing whey protein into your life because you're not big on smoothies and not so keen on powdery drinks, there's no longer a reason to delay. Pick up some of Tera's Organic Whey Protein Powder, Goat Whey Protein Powder, or Simply Pure Whey Protein Powder and try some of these creative ideas.
]]>Protein powders like Tera's Whey Proteins can be used to create so many satisfying and yummy shake and smoothie recipes. And, a lot of people swear by using these recipes as meal replacements to drop the pounds. Here are a few pointers to keep in mind as a beginner looking to lose weight with protein powder.
It is a common misconception that all shakes made with protein powder can serve as a healthy meal replacement. While it is true that protein powder can be a nice addition to your weight loss plan, you do have to be careful about the products you pick and then how you use them when making meal-replacement shakes. You can create some delicious shakes for sure. However, even if you're adding ingredients good for your body, everything has to be balanced carefully so you don't end up with a calorie overload. Most meal replacement shakes should contain between 200 and 400 calories.
Additionally, going all-in with only protein shakes for breakfast lunch and dinner is not the best way to go about your weight loss plans. The Mayo Clinic gives some good advice about weight loss with protein shakes; use the shake to help reduce calorie consumption but not to replace every meal. Doing so can lead to burnout quickly, have you missing out on nutrients offered by whole foods, and may counteract your weight loss efforts in the end.
The best meal replacement shake should yield you a substantial mix of macronutrients with a relatively low-calorie count. If this is not what you have after you've blended everything together, you can end up either drinking too many calories or not getting enough macronutrients to keep you feeling full. Your protein shakes should have roughly:
Simply Tera’s Simply Pure Plain Whey Protein Powder boasts 22 grams of whey protein per serving and contains 9 essential amino acids for improved bodily function and health.
Carbs are something to go for too, even though it can sound counterintuitive to take in carbs when you're trying to lose weight with protein powder. However, simple carbohydrates help to sustain blood sugar levels and keep you feeling fuller for longer, especially when paired with lean protein.
Additionally, keep the sugar levels in check with your protein shakes; try to aim for 10 grams or less, but you can allow just a few grams more if you're using natural fruits in a shake. For example, if you like sweetening your shakes with a banana, the average banana has around 15 grams of sugar. You could get by with using the full banana because it is a natural sugar and offers a full list of micronutrients and 3 grams of fiber. As another alternative to adding sugar, try using a pre-sweetened protein powder. Simply Tera’s Simply Pure Bourbon Vanilla Whey Protein is lightly sweetened with organic stevia leaf extract and contains only 2-3 grams of sugar per serving.
Protein powders are not all the same. Numerous varieties are out there, some better than others. And, protein powder can be derived from different sources, such as cow's milk, goat's milk, and plants. Each individual has different dietary needs and concerns, so it is best to get familiar with the different protein powders, what they have to offer, and whether you have any digestive issues to consider. For instance, some individuals may have a harder time digesting whey protein from cow's milk due to lactose intolerance. So, either a plant-based protein powder or a goat whey protein would be best. Likewise, someone following a vegan diet would no doubt prefer a plant-based protein powder.
One thing to note about whey protein, studies have shown that it can help you lose body fat in a number of different ways. Whey protein powder is satiating and can help reduce hunger. A study on high-protein diets has shown that protein makes you feel full for longer periods of time, allowing you to go longer between meals. Additionally, whey protein powder contains 9 essential amino acids to help the body break down food and repair body tissue. A study on whey protein diets has shown that whey protein can help with fat loss and help preserve lean muscle. Therefore, if your diet allows, a product such as Tera's Simply Pure Fair Trade Dark Chocolate Whey Protein can be an excellent option for weight loss purposes.
If you really want to lose weight with protein powder, you'll want a plan that is easy to incorporate and easy to stick to. Diversity is key, so take your time to play around with some of the ingredients you could add to protein shakes to make them more flavorful, more filling, and more enjoyable. A few good ingredients to consider adding to your shakes made with protein powder include:
Needing a protein boost but can't do typical dairy? Don't worry—you are definitely not alone in your woes. Roughly 65 percent of the entire adult population has a hard time digesting lactose, which pretty much means using cow whey protein powders can be out of the question. Luckily, even though goat whey protein powder contains lactose, the lactose seems to be easier to digest for people who have general sensitivities.
So, what is goat whey protein powder exactly? How does it differ from cow whey protein powder, and what are the benefits? Let's take a closer look at the specifics so you know why this form of protein deserves a spot in your daily diet.
Goat whey protein is taken from goat milk. Goat whey is full of necessary nutrients and minerals the body needs, which is why the protein powder derived from goat whey has grown to be such a popular thing. The whey is not just high in protein, but a full list of other valuable nutrients, such as calcium, magnesium, and potassium.
Just as it is with most whey protein products, goat whey protein is created by cold-filtering or cold-pressing goat milk to harvest just the natural whey. The whey is then essentially dehydrated to pull out the remaining moisture. High-quality goat whey protein powder is not denatured, however, as denaturing can destroy important nutritive properties of the whey. Proteins are especially sensitive to things like heat and acid, so even the dehydration process is a delicate one to protect the vital nutrients.
Goat whey-based protein powder serves up a host of benefits. It is not uncommon for some people to prefer the taste of goat whey; it tends to have a milder flavor with not quite the same "dairy" notes that can come along with cow's whey products. Beyond the flavor, however, goat's whey protein really does have a lot to offer, including:
One other thing to note, goat whey is a highly digestible form of protein. The same cannot be said for some other types of protein. You can find a number of claims about the advantages of goat whey protein powder. People turn to this supplement for everything from building lean muscle to supporting good digestion or weight loss efforts.
When it comes to nutritional benefits, goat and cow whey protein powder are pretty much neck and neck. For example, Tera's plain cow and plain goat whey protein both offer 28 grams of protein and 110 calories per serving. However, Tera's goat whey protein has just a bit less fat, less than half as much cholesterol, and more than double the levels of potassium. Of course, cow whey protein does tend to have just a bit more calcium than goat whey protein.
As noted earlier, goat whey protein powder does have lactose. Therefore, if you have a severe lactose sensitivity, you may not want to work either goat or cow whey protein into your diet. However, the lactose found in goat's whey protein is a bit different in structure. Some research even suggests that drinking goat's milk along with lactose-free products may reduce symptoms that can be associated with lactose intolerance.
After a formal introduction to goat whey protein powder, there's hardly a doubt that you'll be anxious to get this protein option into your nutrition plan. At Simply Tera's, we've got you covered with two high-end goat whey protein powder options: Goat Plain Whey Protein and Goat Vanilla Honey Whey Protein. Both of these options are in a powdered form, which dissolves easily into whatever it is you want to enhance with a protein boost.
Add the goat whey protein to a smoothie for a quick boost of BCAAs and protein. Or, simply mix with water for a milk substitute to drink or use in your favorite recipes. We even have a few awesome recipes that call for goat whey protein powder, such as Banana Oat Protein Pancakes and PB Vanilla Honey Protein Bites—YUM!
Overall, protein powder made from goat whey does have a lot to offer. Whether you have sensitivities to cow whey or want a protein powder with a little more oomph, goat whey protein powder is a good option. Take a look at our goat whey protein at Simply Tera's, which is always sourced from pasture-raised, ethically treated goats.
]]>Lowering Anxiety with Food
Can foods really help to lower anxiety levels? Believe it or not, the answer is yes. There is emerging research confirming that foods high in antioxidants, magnesium, B vitamins and zinc may play a role in lowering anxiety levels. There is also something called the ‘gut-brain connection’ which is basically a pathway for hormones and neurotransmitter signals between the digestive tract and the brain. It is important to keep your gut healthy with beneficial bacteria, achieved through specific food intake, so that the signals between brain and gut are healthy, which can positively impact mood.
This emerging understanding between food, mood and anxiety is based on studies that have come out showcasing a link between low antioxidant levels or other important nutrients in the body and heightened anxiety. Overall, I like my clients to start their day with a breakfast that can kick the day off on a positive note and carry that through the rest of their day.
Since whole grains, avocado, egg yolks, leafy greens or asparagus are linked to decreasing anxiety, I give the following example as a go-to breakfast during these stressful times:
A slice of multi-grain toast, topped with avocado and an omelet with spinach, broccoli, or asparagus
Many fruits, including berries, apples, prunes, cherries and plums, are also rich in antioxidants which can help lower anxiety levels, along with omega-3s and foods that are probiotic-rich. With that in mind, another breakfast I recommend to clients to fuel the body well in the morning is a healthy smoothie or yogurt parfait.
In a small blender, combine plain Greek yogurt with your choice of berries (strawberries, blueberries, raspberries or blackberries), a cup of almond milk and 2 Tbsp Carrington Farms’ Flax/Chia blend. Pulse until smooth
In a small sized bowl, add 1/3 cup plain Greek yogurt, top with 1/2 cup berries of choice, cover with another 1/3 cup of yogurt. Sprinkle 1 T of low fat granola and 1 Tbsp Carrington Farms’ flax/chia seeds
Choosing any one of these healthy breakfasts can kick start your day off to a healthy start. Remember that eating better can help you feel better, in both body and mind.
Journal the experience – the good, bad, healthy and unhealthy.
Writing down your thoughts and experiences can benefit you in multiple ways. First, taking the time to write down how you’re feeling may give you insight into how you’ve handled things in the past. It can also help identify things you want to keep doing or things you want to change or improve in.
Second, writing down your thoughts and experiences can give you time to evaluate situations, and truly understand how you’re feeling at a certain point in time, or after a certain goal has been met.
While writing positive moments and thoughts is exciting and enjoyable, it’s equally important to record any negative feelings or experiences you have as well. Personal growth comes when you’re happy or sad, and healthy or unhealthy.
Exercise for all the right reasons.
Losing weight might be a realistic goal to help you get to healthy living in 2018, but there are many reasons to exercise besides achieving an ideal weight.
One mental health benefit of exercise is the release of endorphins. Endorphins are chemicals produced in the brain that release feelings of happiness and wellness.
Another mental health benefit of exercise is setting goals and accomplishing them.
Set a realistic goal. Depending where you’re starting, watching your physical health improve can also positively impact your mental health.
Learn and observe, constantly.
When we think about exercise in general, we don’t always think about challenging our minds like we do our muscles. Whether you’re reading a new book, listening to a podcast, practicing a new skill or creating new things, keep learning and observing the things around you.
Introduce (or reintroduce) balance.
Balancing the demands of professional careers and personal socialization can make it difficult to schedule time for our mental and physical needs. Instead of focusing on everything individually, take a step back and look at the bigger picture, you might find that you’re putting in too much time or energy in one area and trying to make up for it in different ways.
Whether your goals are centered around health, organization or balance, these tips can help you keep working towards the healthiest version of you.
See our website for more information on wellness, recipes and protein.
Sources: http://www.cnn.com/2016/01/13/health/endorphins-exercise-cause-happiness/index.html
]]>Healthy Holiday Eats 2020
The holidays are just around the corner and, thankfully, it seems we’ve gotten through 2020. No matter what holiday you celebrate, chances are that there will be lots and lots of food around this month. Clients keep telling me about the cookies, pies and other sweet treats they are excited to bake but wonder how to do so without packing on the pounds.
So, how do you walk the line between enjoying the festivities of the holidays, including baking, cooking and eating delicious foods, and maintaining a firm hold on your weight and health goals?
I am a big believer in moderation. The reason is this - people who see good foods and bad foods, good eating days and bad eating days, or restricting and over-indulging are most at risk for binging during the holidays. It’s not necessarily the foods you are eating that causes weight gain, it’s the increased quantity of foods. In other words, it’s the “all or nothing” mentality that gets in the way of healthy choices and portion sizes. Think about it this way—if you have barely eaten leading up to the holiday dinner and you are ravenous, will you be able to control your food choices and portions? The answer, undoubtedly, is no. You will be so hungry that you will go into a holiday binge. Undereating ALWAYS leads to overeating. The problem is that you may have slowed your metabolism a bit by reducing your caloric intake and then, you lose control and eat everything! The weight comes on and you feel awful.
On the other hand, if you look at foods as fuel that powers up your body, and that all foods are acceptable, in moderation, you will be able to make it through the holidays, unscathed.
Part 1- The brain signaling the stomach much excitement and anticipation to try the delicious and yummy looking dessert
Part 2-Enjoying the dessert
Part 3- The increased focus on the taste of the dessert because it is almost finished
Understanding the 3 bite rule means understanding that the brain is fundamentally involved in the enjoyment of foods. Studies have shown that this occurs, regardless of whether the dessert is large or small. It’s that middle part, Part 2, that increases the number of calories you take in. If you decrease that, you lower the overall caloric intake. That said- if you could limit your intake to 3 small bites, focusing on the smell and the taste, instead of mindlessly eating it, you really can “ have your cake and eat it too”.
If you’re looking for nutritious recipes made with natural ingredients, check out Carrington Farms recipes for inspiration.
The holidays are upon us and we all deserve to celebrate the end of this year but let’s do so in a healthy way- by enjoying the time we spend with loved ones, in person and on zoom, and by keeping our weight down and our health intact. As always, stay safe and happy holidays to all!
]]>
Are you looking to gain muscle? Are you trying to boost your protein intake without dramatically changing your diet? The health and fitness industry has been providing life-changing supplement solutions for decades.
What is protein powder?
Protein powders are essentially powdered protein concentrates that feature protein extracted from whole foods by way of heat, enzymes, or acid.
The average sedentary male requires 56g of protein per day. The average sedentary female requires 46g of protein per day.
Whether you are a bodybuilder looking for a protein supplement or you just joined your first gym, keep on reading to find out how to choose the right protein powder for your needs!
Originally invented in the 1950s by one Irvin P. Johnson, protein powders have come a long way since they were first introduced to the market. Originally intended as a fast and convenient way to deliver high levels of protein to athletes, there are now countless protein products for sale for shoppers of all lifestyles and backgrounds. With thousands of options available at your fingertips, how can you choose which product is right for your needs?
By understanding your options, it is easier than ever to match the right protein powder for your fitness and health goals. We have listed options that are vegan, plant-based, and dairy-free as well as other options.
Advantages: Numerous studies have shown that whey protein is digested quickly and rich in beneficial branched-chain amino acids. Whey protein is considered a “complete protein” and naturally contains all 9 essential amino acids that the body needs to function.
Advantages: Goat Whey by Simply Tera's provides concentrated whey protein sourced from goat's milk. Goat Whey offers smoother digestion as well as a more well-rounded protein composition. Goat milk is also better for individuals with lactose intolerance as it has also been shown to have lower lactose levels than cow milk.
Advantages: Casein protein provides a longer-lasting 'full' feeling while delivering a steady dose of amino acids. Not as ideal for muscle growth, casein is better for vegans as well as those afflicted by dairy allergies.
Advantages: Vegan-friendly protein powders are ideal for individuals looking to avoid dairy. Great for vegans, it should be noted that plant-based protein powder supplements are not “complete” proteins, therefore not as effective for gaining muscle as other protein sources.
There are many other protein sources not listed in today's discussion. However, these are the most commonly sought after protein powders based on popularity and effectiveness.
Now that you have a rounded understanding of the types of protein powders and their benefits, how do you go about selecting your protein powder product? Let's make this process as easy as possible by asking ourselves a few questions.
Benefits of Protein Powder
While consuming protein from whole food sources is always going to be ideal, there are many reasonable scenarios where a protein powder may be preferred. Let's round out a few scientifically-backed reasons to consider incorporating a protein powder into your diet.
Key Questions to Ask Yourself When Shopping for Protein Powder
Are you considering adding a whey protein powder to your diet?
If so, you might be wondering about the benefits of using whey protein powders.
Let's take a look.
Although plant-based protein has grown in popularity, whey protein offers additional benefits that plant-based protein cannot. Compared to plant-based whey, whey proteins are “complete proteins” and therefore contain all 9 essential amino acids that the body needs to properly function.
At Simply Tera’s, our organic whey protein powder is whey concentrate instead of whey isolate. This means that we do not remove any healthy fats so that our product can retain key amino acids and nutritional cofactors. As opposed to whey isolate, whey concentrate has been shown to contribute more immune-boosting effects.
Whey is the liquid that is separated from milk during cheese production. This liquid whey is a very high-quality protein that's loaded with amino acids. It's also extremely digestible and easily absorbed by the gut.
Whey protein is very popular among athletes, bodybuilders, and people who are active or trying to build muscle. And consuming a high-quality protein such as organic whey powder can help you do just that. Studies have shown that combined with regular training, consuming protein enhances muscle growth.
Consuming organic whey protein powder is extremely effective for preventing age-related muscle loss, as well as keeping your body strong and younger-looking. Add strength training to your consumption of organic whey powder and you have yourself a powerhouse when it comes to preserving your health and muscle mass.
Some studies suggest the consumption of dairy products is associated with reduced blood pressure. This is because of the bioactive peptides in dairy called angiotensin-converting enzyme inhibitors, also called ACE inhibitors, lowers blood pressure.
Organic whey protein powder helps moderate blood sugar by increasing your body's insulin levels even more so than egg whites or fish. Taking organic whey powder before a high carbohydrate meal could help moderate blood sugar in diabetics and other generally healthy people.
Chronic inflammation can be harmful to your body leaving you susceptible to a variety of diseases. Consuming organic whey powder could significantly reduce the C-reactive protein (a key inflammatory marker in your body) which will help reduce inflammation.
Whey protein powder is commonly used to help with weight loss. The increased consumption of whey contributes to a suppressed appetite, boosting your metabolism, and maintaining lean muscle mass all of which could help you lose weight.
The term hormone-free is used to refer to an animal that has received no synthetic hormones. At Simply Tera’s, both our organic and non-organic whey protein powders are free of synthetic hormones.
If you are considering adding organic whey protein powder to your diet, you should understand the difference between organic and non-organic protein powders. To be considered organic whey powder the product must have been produced according to the following guidelines:
There is plenty of evidence that organic whey protein powder has an extremely high nutritional value which will provide your body with a variety of health benefits. Additionally, organic whey powder generally contains higher levels of nutrients and antioxidants than non-organic whey powders do.
If you are looking for high-quality whey protein powder, consider using Simply Tera’s Organic Whey Protein Powder and Simply Pure Whey Protein Powder. Simply Tera's organic and non-organic whey protein powder provide high-quality protein and nutrition. All protein powders are artisan-crafted and certified gluten-free and soy-free. Explore our full line of natural protein powders now.
]]>If adding whey protein to your diet is on your “to do” list, you are not alone. There are so many articles out there on the benefits of whey protein in aiding in weight loss and preserving lean muscle mass that my clients always ask if what they read is true. My resounding answer is always,“Yes!”
Whey protein has those benefits and likely more. While studies are small and limited on whey protein, there are many advantages to putting a scoop into your favorite smoothie post-workout. Why? Whey protein may help you lose more body fat and preserve lean muscle than if you do not consume it. That’s one way to meet your fitness goals.
But how about overall health? Can it help? Other studies found that consuming whey protein may decrease total cholesterol and LDL cholesterol (the “bad” cholesterol), may reduce blood pressure in patients with hypertension, and may lower their risk of heart disease or stroke versus not consuming whey. Well, check that off for helping to achieve overall health goals.
Whey may even improve the immune response in kids with asthma, showing it would be good for the whole family’s health.
So, start the new year off right. Eat right, exercise and scoop your whey to your 2020 goals.
]]>But, what’s the deal with it?
To start, whey protein is a high quality, easily digestible, complete protein (which means that it contains all of the essential amino acids our bodies need).
Why do we need it?
Well, most Americans do get enough protein through the foods they eat. However, there are certainly benefits of supplementing that protein with whey. As you may know, muscle mass declines with age. Studies have shown that strength training, along with increased consumption of whey protein, may help to delay or prevent muscle loss (the body builders knew this all along).
Whey protein has also been shown to reduce inflammation in the body and enhance the body’s anti-oxidant reactivity to stress. Cutting down on inflammation and increasing the anti-oxidant formation the body allows for a stronger, healthier, you (hats off to the gym rats looking for healthy and strong bodies).
Lastly, whey protein helps to satisfy hunger and keep you fuller longer because it takes its time to go through the GI tract. For us, that is just what we want. The longer it takes, the longer we feel full and satisfied. This can lead to eating less and weight loss long term, all while giving your body the nourishment it loves.
Whey protein provides some important nutritional benefit to our bodies, from weight lifter to weekend athlete and everyone in between. So, what are you waiting for? Grab a scoop and add it to your next smoothie!
]]>