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…)Read More
A number of years ago, I was introduced to bone broth. I admit that I was a little squeamish about the idea of it at first, but I decided to give it a try. Although I tend to avoid things that are all the rage, I understood that bone broth has a wonderful nutritional profile. I was thrilled when I discovered that it was also...Read More
One of my favorite things to do with patients is to illustrate concepts with drawings (I actually do this across the desk and draw upside down which makes it even more fun…but I’m a dork like that!) For allergy patients I draw a nose sniffing a flower and then how the body responds with a cellular reaction, ultimately leading to a runny nose and sinus inflammation....Read More
Inflammation affects many things and aging is one of them! But can we do anything about it? Absolutely. Watch for some ideas. And feel free to contact me if you have any other questions about inflammation you’d like me to address in future episodes!Read More
Even though spring is on the way, we are still dealing with our shorter, darker winter days. More darkness. Less sunlight. Although I don’t mind winter, the turning inward, the quiet, the darkness, around this time every year my body and mood start responding to the long winter. Even if my introvert self likes the season, my body is ready for the sun. Ready to...Read More
Look, see how much fun I had?! Don’t worry, Ian’s not creepy, he’s awesome! I had a fun and fabulous time recording some videos to help celebrate the publication of Overcoming Overwhelm for my publisher, Sounds True. Instead of flying out to their studio in Colorado (that would have been a lot of fun, but also a lot of missed patient time), we agreed that...Read More
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