5 Rules for Choosing the Right Protein Powder

Some folx feel like using protein powder to get protein levels up is cheating. I disagree. Given that getting enough protein is an important part of steady energy, even mood, and stable blood sugar, it’s often a great option for a boost.

You can check out an older post about getting enough protein if you like but I can comfortably say that the lion’s share of my patients and clients think they are indeed getting enough. But, when they track their food and we look at how much protein they get compared to how much I want them to get they’re shocked, and often resistant.

My approach to individualized care is always- ‘let’s try it and see how you feel’. Almost all the time people feel better from increasing protein. Much better.

The rub though is that not everyone wants to eat meat at every meal. And although there are vegetarian sources of protein (and I’m not opposed to vegetarian diets on principle) most of the vegetarian foods that we think of as protein (such as beans and nuts) are more fat or carbs than protein. You can find specific examples here.

So, for many of my vegetarian patients and clients, or those who simply want a boost to their diets, I suggest protein powder.

When I started my practice twenty years ago there were only a few options for protein powder—soy and whey. And usually they tasted terrible.

Now we have so many different kinds of protein powder that it’s easy to get lost in the weeds trying to figure out what’s what.

My 5 rules for selecting a protein powder:

Rule #1: Don’t buy protein powder with a half naked weightlifter on the bottle.

Rule #2: Avoid protein that has a sweetener that ends in –ol.

Rule #3: Avoid protein powder with a laundry list of ingredients. (more…)

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Cook This: 20 Minute Dinner – Prosciutto Wrapped Halibut, Quinoa, and Garlic Spinach

This halibut main is one of our old staple dishes that I haven’t made in forever. For some reason I thought of it this week so thought I would go ahead and re-share it with you all (with edits of course.) A perfectly balanced meal (although now I would serve double the fish for more protein, less quinoa, more spinach, and probably another veggie on...

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One Change

Change is hard. For some people making changes is hard. For others maintaining changes is hard. And no matter how many times you read “it takes x days to make a new habit” or “fake it ‘til you make it” the reality is that our brains will fight us tooth and nail when we try to do something different because that’s what brains do. Believe...

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Do different types of sugar affect me differently? | Ask Dr. Samantha Video

Do you think that all natural sugars are ok in moderation? The answer is…it depends.   Ready to learn more about sugar and your body? Read these two articles (they’re both in the most-read list of my articles): Dr Samantha’s Top Tips for Kicking Sugar to the Curb Why is sugar so addictive? 

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What To Do If You Get Off Track

I saw a patient a while back who went on a new medication that changed everything. We’d been working together for a year or so and she really, really wanted to see if she could get her health sorted without taking any prescription medications. It doesn’t matter what she had going on, or what medication was on the table because this story isn’t about the condition, or...

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Dr. Samantha’s Top Tips for Healthy Eating on Vacation

Once when I mentioned to a patient that I was heading on vacation she responded, with a wink, “oooooh, I hope you plan to have a realllllly good time.” At first I was a bit confused as to what she was suggesting! Then I realized we had been talking about nutrition so I clarified that this was the topic at hand (thankfully it was!) I...

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