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Healthy Eating Starts With A Healthy Breakfast.
Investing in a healthy breakfast would reduce the global burned of diabetes and save billions in lost productivity and health-care costs. A healthy Breakfast decreases the risk of developing type 2 diabetes. Food which reduce the risk of type 2 diabetes such as vegetables, fresh fruits, whole grains and unsaturated fats need to be available and cheap, energy dense foods shunned for breakfast. Skipping breakfast also is associated with weight gain!

Individuals can reduce the risk of type 2 diabetes by:
1.) Choosing water or unsweetened coffee or tea instead of fruit juice, soda and other sugar sweetened beverages.

2.) Eating at least three servings of vegetables everyday including green leafy vegetables.

3.) Choosing nuts, a piece of fresh fruit or sugar-free yoghurt for snacks.

4.) Limiting alcohol intake to two standard drinks per day.
Choosing lean cuts of white meat, poultry and seafood instead of processed meat or red meat.

5.) Choosing peanut butter instead of butter or chocolate spread or jam for bread.

(6). You can choose from a variety of brown or white rice, whole grain or wheat, wheat or white bread. Your portion size matters a lot and bulking with vegetables would help reduce incidence of glucose spike.

7.) Choosing unsaturated fats (olive oil, canola oil, corn oil or sunflower oil) instead of saturated fat ( animal fat, palm oil, ghee, butter or coconut oil).

These recommendations will also help someone with diabetes to achieve stable control.

There’s actually a rave about the vegetarian diet and how healthy it could be; well, notwithstanding, there might be wiles attached to following the diet the wrong way.

The vegan diet entails strictly sticking to basically plant-based foods, there is really more to it than just eating more of whole grains, leafy vegetables and fresh produce.

Let’s see what it really means to be on a vegan diet and still lead a healthy lifestyle without harming our systems.

Don’t be so shocked if you see words like “ovo-pollo-lacto-flexitarian” during this little journey, a vegan diet really goes beyond just grains and leafy greens.

What Is a Vegetarian Diet?

Basically, a vegan diet is an eating pattern that includes plant-based foods, as grains, fruits, veggies, legumes, pulses, nuts and seeds, but omits meat, poultry, game, fish, shellfish or by-products of animal slaughter (not all the time though).

So you might be wondering; if not all the time, then what would you call a vegan that eats fish or poultry? Just stay with me.

The 7 Types of Vegetarian Diets

1. Lacto-ovo Vegetarian

You might have heard of ovo-lacto, they are used interchangeably; this diet totally omits any fleshy food ranging from fish, meat, insects etc. but consume dairy products and egg products. Lacto depicts dairy, while ovo depicts egg products.

2. Lacto Vegetarian

Lacto-vegetarians do not eat red or white meat, fish, or eggs, but do consume dairy products such as milk, cheese, and yoghurt.

3. Ovo Vegetarian

Ovo-vegetarians do not eat red or white meat, fish, or dairy products, but do consume egg products.

4. Flexitarian

Flexitarian is a combination of two words: Flexible and vegetarian. Flexitarians, also known as semi-vegetarians, they focus majorly on a plant-based diet but enjoy meat on occasions.

5.Pollotarian

Pollotarian is a semi-vegan diet in which an individual decides to eat chicken and other poultry but does not consume red meat, fish, and other animal meats.

6. Pescatarian

So if a pollotarian restricts meat consumption to poultry, what do you call a vegetarian that eats fish?

A pescatarian, which is also considered a flexitarian and semi-vegetarian diet. Pescatarians eat fish and shellfish but do not consume red or white meats.

7. Vegan

A vegan is an individual who decides to follow a vegan lifestyle, whether it be for personal, cultural, or ethical motives or concerns.

But unlike vegetarians that may enjoy a more liberal diet, going vegan is going without all animal products, even in the forms of honey, gelatin, wool, leather, and other animal by-product ingredients or products.

If you have considered taking this path to be a vegan, there are some things you should consider which are:

1. Why choose a vegetarian diet.

Some follow a vegetarian diet for cultural reasons, while others hope to lose weight or positively impact the environment. Knowing this can inspire you to eat a sustainable plant-based diet and decide which type of vegetarian may want to try.

2. Do some research on the type of diet.

Search deeply about tips and recipes that best suits your target and physiology.

It is also important to research what nutrients you may be lacking in the diet if cutting out animal products. For instance, there are nutrients vegetarians should consider taking to lower the risk of deficiencies when cutting out some food groups, including iron, vitamin B12, calcium, vitamin D, zinc, iodine, and omega-3 fatty acids.

A Registered Dietitian can further help devise a plan that best suits your personal needs and preferences, along with protection from nutritional deficiencies.

3. Implement small changes slowly.

The transition from an omnivore diet could be overwhelming; it’s best you do it by eliminating each group gradually and not an all-out-at-once step.

A little bit of incorporating more plant-based proteins into your daily lunches, and swapping dairy milk with soy, almond, or another plant-based milk. With time, these tricks will start to become habits and a natural part of your daily life.

It’s important to be sure you don’t lose out on any essential nutrients while on this diet, your gut health matters a lot. Very little fermentation processes might go on in your gut leading to a reduced colony of beneficial bacteria which can affect digestion and suppress the immune system; its best you speak to a dietitian before doing the vegan diet.

There are obviously benefits attatched to breastfeeding that you already know; so lets see the ones you might not be aware of:

I’m sure many new parents aren’t prepared for the effect that having a new baby can have on their desire for lovemaking and intimacy.

Keeping it together is really hard trust me.

There are hormones responsible for some behavioural changes after childbirth and lactation period.

Lets pick these hormones and see how they play a major role in sexuality.😉

🍌ESTROGEN: All women have low levels of estrogen for the first couple of months after giving birth. Continued breastfeeding extends this period for at least six months and for some women the lower levels may last as long as they are breastfeeding. Lower estrogen levels may cause vaginal dryness, tightness and tenderness. You could apply water based lubricants during lovemaking.😁

🍉OXYTOCIN: The milk ejection reflex is triggered by the release of the hormone oxytocin. Oxytocin is also released in men and women at the time of orgasm and is recognized to increase bonding.  If mother, or her partner, has concerns about milk ejection during lovemaking she can feed the baby or express beforehand to reduce milk flow. Direct pressure with the heel of the hand to the nipple can stop milk ejection or the couple can keep a towel handy to deal with leaking milk.

🍆PROLACTIN: Prolactin levels increase when baby is breastfeeding or mother is expressing milk. . Prolactin is also a part of the hormonal cascade involved in lovemaking. It counteracts the effect of the hormone dopamine which is responsible for sexual arousal and provides the body with a feeling of sexual gratification. The release of prolactin during breastfeeding creates a feeling of calm and relaxing.

🌶TESTOSTERONE : This is an androgen hormone which is usually thought of as a male hormone. It is also naturally occurring in the female body where it is produced in the ovaries and adrenal glands. Testosterone appears to contribute positively to the health of vaginal tissue and to contribute to genital sexual arousal.

Well, the hormones involved during breastfeeding might dampen sexual desire in the early months of childbirth, support from the male spouse is very important.  Some mothers feel that stopping breastfeeding might reduce tendencies of high libido, and shr might also feel unhappy that she’ll deprive her infant its right, which might reduce her desire for lovemaking.

You really need to sit down as a couple and balance things between breastfeeding , parenting and being a couple.

Find time for parenting and merge it with time for intimacy😎.

Life is not hard.

Source: https://www.lllc.ca/thursdays-tip-breastfeeding-and-hormones-sexuality

NZI

I have a story about a little speaker. His name is Nzonzi.

Monday

An old couple had just walked into the local shop to buy a soundbar for their sitting room. He had watched them from atop the shelve where he and his family Of four had sat for months, gathering dust. From there he watched the old home theater on the bottom shelf get bought by the old couple. The old speaker only had about 70 Watts in him, but the old man probably won’t have all his hearing right, Nzonzi thought. It’d be a match made all the way to heaven😔.

Tuesday

Tuesday came and Nzi watched Lami, the ugly, fat speaker get taken home by a young unhappy couple who seemed to need some music in their union. “What pressure🤔”, he thought.
All the other sound bars and speakers were getting dragged off by all sorts. He’d have given anything to be chosen by that grumpy rich woman who lugged Sam away. At least he’d live in a big house and meet lots of other cool electronics.
Their family was 5.1 channels, his father, Viz was 32” long, mother was a good subwoofer and his sister, Amy was a young sub speaker that’d sing her heart out for anyone. Combined, they could do a good 101 Watts, louder than the other speakers combined.

Wednesday

On Wednesday evening he asked his father, Vic, “daddy what’s wrong with us? Why won’t anyone pick us?”.  His father’s voice, grit with dust and old age, coughed and smiled, “We would be fine “, He said not sounding sure of himself. Nzi didn’t know the 32” soundbar had thought of ending his misery with the HDMI cable just that morning.

Sad Thursday

On Thursday mummy told them, amid tears, she had heard some of the store reps talking about getting new stocks and sending their family back to the store-room👩🏻

Thank God its Friday

On Friday evening, just as the truck pulled up, (the one that carried Nzi’s dismay), a young couple, all over each other walked in. Nzi could taste the sweet taste of their fresh love on his rusty tongue. “Well it doesn’t matter”, he thought.. “they won’t pick us”. There’re newer, better speakers on that truck. The Nzi family wasn’t even dusted to start with.
A clerk, sulking and dissatisfied with her job started clearing the shelves. The family of speakers saw all hopes of living in a house and adding melody to a persons day fade into a store-place of everlasting darkness. As they were being carted away, the young man of the couple called out “can we test that one?”. The saddist clerk tried convincing him of the novelty of the new comers but he would have none of it. He said he had done some research and people had really bad reviews about the other speakers. He said the Nzi family would be perfect for their new living room.

Well, the saddist reluctantly plugged daddy in and connected Nzi and his little sister to their mother. When he turned on the switch, new energy coursed through their veins. Daddy felt alive again. Then came the music.. it was wonderful. Nzi and his sister sang their lungs out. Their mother did her thing and daddy sang like a whole choir🗣🗣🗣.
Then mummy heard the magic words “we’d take them”. Viz wept like a baby. They sang even harder. 🎶

The saddist clerk shut them off, put them in the carton and helped the beautiful couple load them into their new BMW I-something or the other. The darkness of the trunk was a welcome one, because Nzi knew soon he’d be singing to make a “truly happy” couple happier. Now, store life was history and they had their whole lives ahead of them. Maybe he would meet a pretty MacBook Laptop and hit it off with her💏, he thought smilingly 😍. Even his sister 👧🏻 was smiling and playing with the remote; what a happy day.

Little did he know….

I bet you didn’t know the penis could change its size and shape to suit certain environmental influences such as temperature and sexual arousal. These normal changes do not negatively impact the penis size and function. Additionally, redistribution or the collection of body fat surely can make the penis appear smaller than normal, although there may be no change in its real size. A healthy penis is not just about how well a male performs in the bedroom, but also about how it functions on a day-to-day basis. If the penis is not able to get erect, it could reflect problems that go beyond sex, an indicator of problems with other organs in the body (such as the heart and testes).

PENIS SHRINKAGE

Penile Sensitivity

Some Causes

Hormonal fluctuations can affect the body’s ability to maintain stable blood sugar levels, so reducing sugar intake is a major component to weight loss and maintenance. But an all-or-nothing approach is not the way to go when it comes to the sweet stuff, says Gibbs. While the women in her study who reduced their sugar intake lost the most weight, and had maintained that loss 4 years after the study began, she’s quick to say that these women reduced their sugar intake—they didn’t eliminate it altogether, which is a tough habit to keep up with (and can lead to binges). Refined sugars, like those in cookies and cakes, are the ones you should reduce. Keep the natural sugars that are found in fruit as your main source of sweetness.

I recently knew two people that suffered from kidney stones. They were in agonizing pain. So I decided to look into it a bit. 
What are the functions of the kidneys? The kidneys filter the blood to remove excess mineral salts and other dissolvable wastes. The kidneys also produce the urine that dissolves these wastes and excretes them through the urinary tract. Kidney stones form when the urine becomes so saturated with certain minerals that no more of it can dissolve into the urine (like trying to dissolve too much sugar in your iced tea). The undissolved portion of the minerals form crystals that then clump together and grow into hard stones. Kidney stones usually develop in the kidneys. However they can form anywhere in the urinary tract. This condition is medically known as urolithiasis or nephrolithiasis.

When kidney stones are small, they may pass unnoticed with the urine. Sometimes, they grow too large to pass easily through the urinary tract, and some stones have rough or sharp edges. When these stones are passing through the urinary tract, it can cause pain. In some cases, kidney stones cannot pass on their own, and treatment with specialized medical equipment, dietary adjustments or surgery may be necessary.

For most people, kidney stones can recurr. Therefore, a major part of the treatment for this condition is aimed at preventing recurrences. There are various types of kidney stones. Because treatment for each differs, it is important for the professional to determine the stone’s mineral content and to identify any medical conditions that may have contributed to stone formation. Preventive treatment may be with medications and/or changes in the diet.

About 80% of all kidney stones are composed of calcium and other minerals, usually a combination of calcium and oxalate. In some cases dietary adjustments help to prevent the recurrence of these types of stones.

How does diet affect the risk of developing kidney stones?
Kidney stones can form when substances in the urine—such as calcium, oxalate, and phosphorus—become highly concentrated. The body uses food for energy and tissue repair. After the body uses what it needs, waste products in the bloodstream are carried to the kidneys and excreted as urine. Diet is one of several factors that can promote or inhibit kidney stone formation. Certain foods may promote stone formation in people who are susceptible, but scientists do not believe that eating any specific food causes stones to form in people who are not susceptible. Other factors that affect kidney stone formation include genes, environment, body weight, and fluid intake.

The best way to prevent kidney stones is to make sure you drink plenty of water each day to avoid becoming dehydrated.
Keeping your urine diluted helps to stop waste products getting too concentrated and forming stones.
One can tell how diluted their urine is by looking at its colour. The darker your urine is, the more concentrated it is.
Your urine is usually a dark yellow colour in the morning because it contains a build-up of waste products that your body has produced overnight.
Drinks such as tea, coffee and fruit juice can count towards your fluid intake, but water is the healthiest option and is best for preventing kidney stones developing.
You should also make sure you drink more when it’s hot or when you’re exercising, to replenish fluids lost through sweating.
.
Diet

If your kidney stone is caused by too much calcium crystals, you are advised to reduce the amount of oxalates in your diet.
Oxalates prevent calcium being absorbed by your body, and can accumulate in your kidney to form stones.
Foods that contain oxalates include:
*beetroot
*asparagus
Arhubarb
*chocolate
*berries
*leeks
*parsley
*celery
*almonds, peanuts and cashew nuts
*soy products
*grains, such as oatmeal, wheat germ and wholewheat
*Garden eggs (although in small amount) 
Don’t reduce the amount of calcium in your diet unless your dietitian advises you to. This is because calcium is very important for maintaining healthy bones and teeth. 
To avoid developing a uric acid stone, you should reduce the amount of meat, poultry and fish in your diet. You may also be prescribed medication to change the levels of acid or alkaline in your urine.

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How does animal protein in the diet affect kidney stone formation?
Meat and other animal protein—such as eggs and fish—contain purines, which break down into uric acid in the urine. Foods especially rich in purines include organ meat, such as liver. People who form uric acid stones should limit their meat consumption to 600 grams each day.

Animal protein may also raise the risk of calcium stones by increasing the excretion of calcium and reducing the excretion of citrate into the urine. Citrate prevents kidney stones, but the acid in animal protein reduces the citrate in urine.

How does calcium in the diet affect kidney stone formation?
Calcium from food does not increase the risk of calcium oxalate stones. Calcium in the digestive tract binds to oxalate from food and keeps it from entering the blood, and then the urinary tract, where it can form stones. People who form calcium oxalate stones should include 800 mg of calcium in their diet every day, not only for kidney stone prevention but also to maintain bone density. A cup of low-fat milk contains 300 mg of calcium. Other dairy products such as yogurt are also high in calcium. For people who have lactose intolerance and must avoid dairy products, products such as orange juice fortified with calcium or dairy with reduced lactose content may be alternatives. Calcium supplements may increase the risk of calcium oxalate stones if they are not taken with food.

How does oxalate in the diet affect kidney stone formation?
Some of the oxalate in urine is made by the body. However, eating certain foods with high levels of oxalate can increase the amount of oxalate in the urine thereby increasing risk of kidney stone formation, where it combines with calcium to form calcium oxalate stones. 

Eat fewer oxalate-rich foods. If you tend to form calcium oxalate stones, it is recommended that you restrict foods rich in oxalates. These include rhubarb, beets, okra, garden eggs, spinach, Swiss chard, sweet potatoes, nuts, tea, chocolate and soy products.

Choose a diet low in salt and animal protein. Reduce the amount of salt you eat and choose nonanimal protein sources, such as legumes. Consider using a salt substitute.
Continue eating calcium-rich foods, but use caution with calcium supplements. Calcium in food doesn’t have an effect on your risk of kidney stones. Continue eating calcium-rich foods unless your dietitian advises otherwise. Ask your doctor before taking calcium supplements, as these have been linked to increased risk of kidney stones. You may reduce the risk by taking supplements with meals. Diets low in calcium can increase kidney stone formation in some people.
Ask a doctor to refer you to a dietitian who can help you develop an eating plan that reduces your risk of kidney stones.

Medications

Medications can control the amount of minerals and acid in your urine and may be helpful in people who form certain kinds of stones. The type of medication your doctor prescribes will depend on the kind of kidney stones you have. Here are some examples:

Calcium stones. To help prevent calcium stones from forming, your doctor may prescribe a thiazide diuretic or a phosphate-containing preparation.
Uric acid stones. Your doctor may prescribe allopurinol (Zyloprim, Aloprim) to reduce uric acid levels in your blood and urine and a medicine to keep your urine alkaline. In some cases, allopurinol and an alkalizing agent may dissolve the uric acid stones.
Struvite stones. To prevent struvite stones, your doctor may recommend strategies to keep your urine free of bacteria that cause infection. Long-term use of antibiotics in small doses may help achieve this goal. For instance, your doctor may recommend an antibiotic before and for a while after surgery to treat your kidney stones.
Cystine stones. Cystine stones can be difficult to treat. Your doctor may recommend that you drink more fluids so that you produce a lot more urine. If that alone doesn’t help, your doctor may also prescribe a medication that decreases the amount of cystine in your urine.
It is very important that a person with kidney stones to see a dietitian. Dietary adjustments go a long way to not only treat but prevent recurrences and rejuvenate the kidneys.

God bless and heal you and happy birthday to me!!

What is Casein Protein?

Derived from milk, like whey protein, casein is a naturally more abundant source of branched-chain amino acids . I guess that’s why it’s sometimes simply called “milk protein,” since around 80 percent of the protein found in cow’s milk is casein — and it also makes up 20 to 40% of human breast milk. It’s also abundant in raw sheep cheese, a pure source of casein.
Casein, like whey and other protein foods , is made up of various “building blocks” called essential and non-essential amino acids. The human body is able to make certain amino acids on its own (called non-essential) while others it cannot (called essential), making the essential kinds crucial to get through the foods you eat. Since plant foods don’t always provide the complete set of essential amino acids we need, animal foods — and sometimes convenient protein powders — are one way people make sure they cover their protein bases.
Casein protein powder is created in a lab from dehydrating parts of milk — the problem is that many forms are denatured and isolated, and may cause health issues. It is advisable to find casein protein that is from A2 beta-casein rather than A1 casein (see “Different Types of Casein Protein” below). You can usually find it in most good fitness and might come across a variety of flavors. What you’ll probably notice is that for every brand of casein protein powder available, about five different whey protein powders are also sold.

So what are the benefits of casein-protein?

LONGER LASTING:

Not all proteins are created equal. Whether it’s soy, egg, whey, animal, or casein protein, they all have their own unique advantages. Arguably, casein’s greatest strength is timing. Casein has the ability to provide your bloodstream with a slow and steady flow of amino acids that could last for hours. Muscles may not be built overnight, but drinking a glass of casein-rich milk is the ideal protein to consume right before bed, as it’ll be more helpful throughout the night than any other protein option.

GREATER GAINS
Want to build massive muscles quicker?
According to a Texas study , casein may be an important ingredient to this. Researchers took 36 males performing
heavy resistance training and found that the group consuming a whey and casein combination significantly outperformed participants who were given a combination of whey, BCAAs, and glutamine supplement. Over the course of the 10-week study, the whey and casein combination yielded the greatest increases in lean, fat-free mass. Why take only one form of protein when a combination yields much better results?

FAT LOSS:

Want to improve chances of muscle growth and fat loss? If so, you might be interested to know that a study conducted in the Netherlands found that by multiplying casein intake by two and a half times, participants were able to have a higher metabolic rate while sleeping and a better overall fat balance. Also of note is that satiety levels were 33% higher. In other words, by taking casein you’ll not only be increasing fat loss , but you’ll do so on a fuller stomach.

GREATER STRENGTH:

Ask any guy what his workout goals are and increased strength is almost always on the wish list. Often, to help get there quicker, people supplement using whey protein. In a Massachusetts study , researchers found that casein actually doubled the effect that whey protein had on legs, chest, and shoulder strength results. Researchers believe the reason for the significant difference was because of casein’s well-known anti-catabolic abilities. The next time you’re thinking of having a late-night snack, make it a casein shake.

DENTAL PROTECTION:

What makes you cringe more: The thought of the dental chair or the accompanying invoice? According to a study conducted in the United Kingdom, one way to help prevent a more expensive dental visit might be to consume casein. Their research found that casein proteins have the potential to reduce or prevent the effects of enamel erosion. So if you drink a lot of fruit juices, sweeteners or sugary substances, or just can’t kick the soft drink habit, at least consider protecting your teeth by adding some casein protein to your diet.

FOODS HIGH IN CASEIN:

While you can get casein from casein supplements you can also get a substantial amount from food sources. Casein is highest in dairy products like milk, cheese, cream, and yogurt and generally diary derivatives. Casein is also found in some fish like tuna, although in much smaller quantities than dairy products.

CASEIN CONTENT IN MILK:

Milk is one of the highest sources of casein available as roughly 80% of milk proteins are casein. So if you drink an 800mls glass of milk that has roughly 12 grams of protein, you get about 9.6 grams of casein based proteins. That is quite a lot!

WHAT ARE CASEIN HYDROLYSATE AND MICELLAR CASEIN?

MICELLAR CASEIN:

Micellar casein is the least adulterated form of supplemental casein. It is left in its “intact” molecular structure. This is important as it then is digested in a series of enzymatic and nonenzymatic processes in the body to encourage slow breakdown and absorption by the body.

HYDROLYZED CASEIN:

Hydrolyzed casein is simply micellar casein that has been broken down into smaller peptides by “hydrolyzing” the bonds. This process occurs just like it does in whey where it can be broken down using enzymes or acids. If you decide to go with hydrolyzed casein for some of the reasons we mention below, definitely go with the hydrolyzed as the acid makes it incredibly bitter.
Typically, hydrolyzed casein will be substantially more expensive than micellar casein due to the processing and extra steps in manufacturing. There doesn’t appear to be any magical properties of hydrolyzed casein over hydrolyzed whey. The magic of casein lies in the micellar form so speaking honestly, if you want something hydrolyzed go with a hydrolyzed whey.

Casein AND Whey

Although it might not fly off shelves quite as quickly as whey, casein protein is actually very similar to whey in more ways than one. Like whey, casein protein comes from dairy and is actually the primary protein found in cow’s milk. Unlike whey protein, however, it digests slower due to a complex interaction with stomach acids. This results in a slower release of essential proteins and amino acids, which makes casein the preferred supplement in situations when a slow release of nutrients is beneficial (like before bed when you’re going 7-10 hours without food).
This same benefit is also thought to make casein protein a less optimal supplement post-workout (when you want nutrients quickly). However, research indicates this might not be as big of a deal as we thought. In many cases, whey and casein can be interchangeable , St. Pierre says. “Honestly, it’s pretty much an equal substitute. The research that compares whey to caseins post-workout is equivocal,” he says. You can stock up on both. But, according to St. Pierre, “Your total protein intake far outweighs anything else.” While that total amount will vary from person to person, the experts at Precision Nutrition recommend taking in 0.6-0.9 grams per pound of bodyweight depending on activity levels (more active individuals need more protein).

Casein Protein vs. Whey Protein

For athletes, or really anyone who’s pretty active, protein is an important piece of the puzzle when it comes to muscle recovery, repairment and growth. While most people living in developed nations are far from suffering a protein deficiency, keep in mind that protein requirements increase the more active you become, and they’re especially high when you regularly lift weights or do other types of lengthy training.

While you might think that protein powders are only for serious lifters, bulky men or pro athletes, nearly everyone can benefit from supplementing workouts with the right mix of nutrients — and protein powders simply make this easier to do.
Whey protein and casein protein also differ in terms of their bioavailability and effects on muscle synthesis. Although whey protein has many of the same benefits, it’s believed to cause more of a fast “amino acid spike” compared to casein. When the body is flooded with more protein that it can use at one time, it’s possible for some to be flushed out through urine, oxidized or generally wasted.

However, this isn’t always a bad thing — different types of proteins have their upsides — so don’t go writing off whey protein just yet. There are certainly benefits to consuming both faster- and slower-releasing proteins; it really just comes down to your goals and schedule.

At the molecular level, within a protein source like casein various amino acids are branched together. Casein protein has a lower percentage of branched-chain amino acid compared to whey protein, which is one reason it’s slower to digest and also tends to work for longer. Because of its utilization and timing, casein increases protein synthesis a bit less than whey does.

On the plus side, it better stops the body from breaking down amino acids it already has available within your muscles. Whey protein also has more sulfur than casein, which can also change the way the body uses it. Compared to casein, whey is a fast protein source, which means it provides amino acids quickly after ingestion — however they also leave the body sooner than when you consume casein.

In theory, the two should work differently to affect body composition, however not every study has shown this to be true. For example, researchers from the Metabolism Unit at the University of Texas Medical Branch found that short-term ingestion of both whey and casein after exercise resulted in similar increases in muscle protein net balance. They didn’t actually result in differences in muscle protein synthesis despite different patterns of blood amino acid responses.

If all of this chemistry seems a bit confusing, here’s the bottom line on casein vs. whey. Both casein and whey protein can supplement your workouts well and include all the essential amino acids you need, but whey has more branched-chain amino acids and, therefore, might be slightly better at facilitating muscle protein synthesis.

The good news is this: After comparing the effects of both proteins on body composition and performance in female athletes, researchers from the Exercise and Performance Nutrition Laboratory at the University of South Florida found that whey and casein had similar positive effects. Females were found to experience benefits using both supplements, including an increase in performance markers from consuming protein after resistance training and a decreased body fat composition.

SOURCES:

https://www.muscleandstrength.com/expert-guides/casein-protein

http://dailyburn.com/life/health/best-protein-powder-whey-casein-vegan/

http://www.mensfitness.com/nutrition/supplements/5-benefits-of-casein-protein

While at the gym last Friday I encountered a young man who had heard plenty about the effect of whey proteins in muscle building. He asked me to affirm and I told him the much I could. It struck me then that plenty people don’t know much about whey and it’s health benefits. Where is whey contained and what does it do for you?. Milk is made of two proteins, casein and whey and right here we are going to focus on whey. Casein would come later. Whey protein can be separated from the casein in milk or formed as a by-product of cheese making.

Whey protein is considered a complete protein and contains all 9 essential amino acids and is low in lactose content. People commonly use it as a supplement, alongside resistance exercise, to help improve muscle protein synthesis and promote the growth of lean tissue mass.

Whey protein is a mixture of the following:

*Beta-lactoglobulin
*Alpha-lactalbumin
*Bovine serum albumin
*Immunoglobins.

Whey Protein Types:

There are three primary types of whey protein :
Whey protein concentrate (WPC), 
Whey protein isolate (WPI), and 
Whey protein hydrolysate (WPH). 

Whey protein concentrate : WPC contains low levels of fat and low levels of carbohydrates (lactose). The percentage of protein in WPC depends on how concentrated it is. Lower end concentrates tend to have 30% protein and higher end up to 90%

Whey protein isolate:  WPIs are further processed to remove all the fat and lactose. WPI is usually at least 90% protein

Whey protein hydrolysate: WPH is considered to be the “predigested” form of whey protein as it has already undergone partial hydrolysis – a process necessary for the body to absorb protein. WPH doesn’t require as much digestion as the other two forms of whey protein. In addition, it is commonly used in medical protein supplements and infant formulas because of it’s improved digestibility and reduced allergen potential.

How is whey protein produced?

When milk is left over and coagulates, it eventually turns into a 5% solution of lactose in water, loaded with minerals. This leftover by-product, called whey, makes up 20% of the protein in milk, the other 80% is called casein (the curds in cottage cheese). The liquid whey is separated from the casein and sent through filters to remove all non-whey ingredients. It is then purified in a process called “ion exchange”.

The final step is removing the water from the whey by turning it into a powder at a drying tower. The protein powder is then ready to be packaged and consumed.

Possible Health Benefits of Whey Protein

There are many benefits associated with the consumption of whey protein, and researchers are constantly finding new possible therapeutic properties. Please Note that many of these potential benefits are based on single studies and more evidence is required before making definitive judgement.

Whey Protein Promotes Muscle Growth

Muscle mass naturally declines with age. This usually leads to fat gain and raises the risk of many chronic diseases associated with obessity including high blood pressure and diabetes. However, this adverse change in body composition can be partly slowed, prevented, or reversed with a combination of proper exercise and adequate diet. Strength training coupled with the consumption of high-protein foods or protein supplements has been shown to be an effective preventive strategy. Particularly effective are high-quality protein sources, such as whey, which is rich in a branched-chain amino acid called leucine which is the most growth-promoting (anabolic) of the amino acids.

For this reason, whey protein is effective for the prevention of age-related muscle loss, as well as for improved strength and a better-looking body. Whey protein has been shown to be slightly better compared to other types of protein, such as casein or soy.

Lowering Cholesterol

According to a study published in The British Journal of Nutrition, “there was a significant decrease in total cholesterol and LDL cholesterol at week 12 in the whey group compared with the casein (group).”

Asthma

Whey protein could improve immune response in children with asthma. A study  published in the International Journal of Food Science and Nutrition, found that children with asthma who were supplemented with whey for one month had an improved cytokine response.

Whey Protein May Lower Blood Pressure

Abnormally high blood pressure (hypertension) is one of the leading risk factors for heart disease and numerous studies have linked the consumption of dairy products with reduced blood pressure. This effect could been attributed to a family of bioactive peptides in milk, so-called “angiotensin-converting-enzyme inhibitors” (ACE-inhibitors). In whey proteins, the ACE-inhibitors are called lactokinins. Several animal studies have demonstrated their beneficial effects on blood pressure.

A limited number of human studies have investigated the effect of whey proteins on blood pressure anyway, and many experts consider the evidence to be inconclusive. One study in overweight individuals showed that whey protein supplementation, 54 g/day for 12 weeks, lowered systolic blood pressure by 4%. Casein  has similar effects .

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Whey Protein May Enhance the Body’s Antioxidant Defenses

Antioxidants are substances that act against oxidation in the body, reducing oxidative stress and cutting the risk of various chronic diseases. One of the most important antioxidants in humans is glutathione.

Unlike most antioxidants we get from the diet, glutathione is produced by the body. In the body, glutathione production depends on the supply of several amino acids, such as cysteine, which is sometimes of limited supply. For this reason, high-cysteine foods, such as whey protein, may boost the body’s natural antioxidant defenses . A number of studies in both humans and rodents have discovered that whey proteins may reduce oxidative stress and increase levels of glutathione 

Whey Protein is Highly Satiating (Filling), Which May Help Reduce Hunger and Aid Weight Loss.

Satiety is a term used to describe the feeling of fullness we experience after eating a meal. It is the opposite of appetite and hunger, and should suppress cravings for food and the desire to eat. Some foods are more satiating than others, an effect which is partly mediated by their macronutrient (protein, carb, fat) composition of which protein is by far the most filling of the three. However, not all proteins have the same effect on satiety. Whey protein appears to be more satiating than other types of protein, such as casein and soy.
These properties make it particularly useful for those who need to eat fewer calories and lose weight.

A study published in the journal Clinical and Investigative Medicine1 found that whey protein may help reduce weight loss among HIV-positive patients.

Recent developments on whey protein:

The beneficial effects of whey on diabetes and cardiovascular disease risk factors in obese adults
New evidence shores up findings that whey protein, which is found in milk and cheese, could have health benefits for people who are obese and do not yet have diabetes. The study, which appears in ACS’ Journal of Proteome Research, examined how different protein sources affect metabolism.
*Whey protein consumption may lead to significant decreases in body weight and body fat and significant increases in lean body mass .

*Research published in the March/April 2014 issue of the Journal of the American College of Nutrition showed that whey protein, either as a supplement combined with resistance exercise or as part of a weight-loss or weight-maintenance diet, may provide men and women benefits related to body composition.

*Researchers from Tel Aviv University have suggested that consuming whey protein before meals may reduce blood sugar spikes. Specifically, they state that a whey protein drink before breakfast can help control erratic glucose levels associated with type 2 diabetes.

Whey Protein Risks?

Generally, most of the complications associated with whey protein intake have to do with digestive issues, such as bloating, headaches, cramps and fatigue. None of these are generally considered life-threatening, more so than annoying complications. Most of the literature has shown that if you’re experiencing any of have these symptoms, they are most likely due to either the lactose (found more in Whey Protein Concentrate) or sweeteners used more so than the whey protein itself. With that said, there are different methods of whey production, such as ion-exchanged that can influence how well your body can utilize the protein, leading to improper digestion of the whey itself.

The biggest fear often expressed about whey protein intake is that too much protein is “bad for the kidneys.” Research though has shown this is not true at all in healthy individuals. For those with known kidney disease, high protein diets can exacerbate pre-existing conditions. Healthy individuals, without any underlying or unknown kidney disease have nothing to worry about with higher intakes of protein. What does occur with higher protein intakes is your body adapts to the increase in protein by increasing glomerular filtration rates (which means more fluid passes by your kidneys and there’s an increase in urine production).

Sources:

https://draxe.com/casein-protein/

https://authoritynutrition.com/10-health-benefits-of-whey-protein/

http://www.builtlean.com/2012/03/16/whey-protein/

http://www.medicalnewstoday.com/articles/263371.php?page=2

Formula Feeding Challenges

There are some challenges to consider when deciding whether to feed. Okay this is purely to inform and not to castigate or dissuade. So please do read with an open mind.

Lack of antibodies:

None of the antibodies found in breast milk are in manufactured infant formula. The abundant immunoglobulins which are essential for building baby’s immunity are absent in formula. So formula can’t provide a baby with the added protection against infection and illness that breast milk does.

Can’t match the complexity of breast milk:

Manufactured formulas have yet to replicate the complexity of breast milk, which changes as the baby’s needs change.

Planning and organization:

Unlike breast milk — which is always available, unlimited, and served at the right temperature — formula feeding baby requires planning and organization to make sure that you have what you need when you need it. Parents must buy formula and make sure it’s always on hand to avoid late-night runs to the store. Also it’s important to always have the necessary supplies (like bottles and nipples) sterile, easily accessible, and ready to go — otherwis, you will have a very hungry, very fussy baby to answer to. With 8-10 feedings in a 24-hour period, parents can quickly get overwhelmed if they’re not prepared and organized.

Expense: Formula can be costly.

Powdered formula is the least expensive, followed by concentrates, with ready-to-feed being the most expensive. And specialty formulas (such as soy and hypoallergenic) costing more — sometimes far more — than the basic formulas. During the first year of life, the cost of basic formula can run into tens of thousands of Naira.

Possibility of producing gas and constipation:

Formula-fed babies may have more gas and firmer bowel movements than breastfed babies.

How do you make up for this?

Well, if you absolutely have to formula feed, here are some guidelines to making sure your child is getting the most available. Formula feeding poses immune and neurological drawbacks but there are strategies you can take now to improve your formula-fed baby’s health. These factors can have a life-long impact on your child’s overall health.

Consider hydrolyzed milk formula:

The best choice for a first formula may be a hydrolyzed milk formula, especially if any kind of allergies exist in the family. Cow’s milk proteins are large and difficult for young babies to digest, and are highly allergenic. In hydrolyzed formulas, the proteins are broken down into smaller, more tolerable pieces (lysis).
Many of the potential problems with milk intolerance can be avoided by using one of these hypoallergenic formulas from the beginning. Often, small but regular intestinal bleeding occurs in formula-fed infants (or breastfed infants not tolerating cow’s milk proteins in mother’s diet), even when dairy intolerance is not suspected. This common occurrence is usually undetected but can lead to anemia. It may be preventable by simply beginning with hydrolyzed formula for the first months of life, when formula is necessary.

Hydrolyzed formulas do not taste as good to infants who have tasted other formulas. Therefore, it’s sometimes difficult to switch to a hydrolyzed formula once you’ve begun with regular formula.

Some babies still react to the traces of intact proteins in these. There are alternative formulas made with only amino acids (the protein building blocks), but they’re very expensive. These formulas (Neocate AA, Nutramigen AA) are even more hypoallergenic and are good choices for the very allergic, formula-fed baby (although they still contain trace corn proteins).

Some mothers are erroneously told they should feed hydrolyzed or amino acid formula to their infant who is breastfeeding and is intolerant of dietary proteins in mother’s milk. This advice is absolutely wrong. A food-intolerant baby will fare far better on mother’s milk while mother avoids dairy and any other problematic foods in her own diet.

Don’t avoid lactose:

Many are mistaken about lactose tolerance when it comes to babies. Lactose is baby sugar. It’s available only in the milks of mammals to provide for their offspring and it provides valuable immune-protective properties and more importantly energy.

A baby born with the extremely rare defect causing total inability to digest lactose quickly suffers brain damage and would not survive prior the rather recent development of lactose-free infant feeds. It is, however, common for an infant reacting to cow’s milk proteins or recovering from some other intestinal irritation to suffer a temporary reduction in lactase enzyme, needed for lactose digestion. This may cause some babies to test positively for lactose intolerance via laboratory assessments. While these babies may appear to fare slightly better with lactose-free formula, this condition will reverse as soon as a child recovers from illness or is given a feed without cow’s milk proteins or other problematic proteins in it.

Use acidophilus:

Formula-fed infants develop adult-type flora in their intestines. These flora are part of the cause of formula-fed babies’ increased incidence of intestinal illnesses. Providing a daily dose of friendly bacteria (the kind found in yogurt) may help to maintain a gentler flora for baby. Don’t give your young infant yogurt though. Instead, provide a twice-daily dose of a good quality powdered or liquid combination of Lactobacillus acidophilus, Bifidobacterium, and some other good bacteria. You can add the powder directly to the formula when preparing it (after warming), or place drops of the liquid directly in baby’s mouth. Store these friendly bacteria, known as probiotics, in the refrigerator.

Formula companies are currently studying the addition of probiotics to store formulas. They have been found to be safe for infants and to possibly reduce colic and diarrhea, although occasional constipation has been reported with probiotic-fortified formulas. Daily use of probiotics may reduce your baby’s potential for developing allergies, as formula-fed babies have a greater risk.

Consider DHA and ARA:

There has been much research lately in regards to certain fatty acids known as DHA (docosahexaenoic acid) and ARA (arachidonic acid), important nutrients for brain and vision development. These long-chain polyunsaturated fatty acids found in breast milk have traditionally been very low in infant formulas. It is known that babies are able to make their own DHA and ARA, but it has been found that they are unable to create optimal amounts. This discrepancy explains in part the slight neurological and visual deficits linked with formula feeding. Studies show some possible visual and cognitive benefits when these fatty acids are supplemented in formula-fed infants. Several recently released studies and ongoing studies are working to find the optimal levels and forms of these to add to infant formulas.
Study results so far are mixed but mostly positive. Oxidation of these fatty acids during storage may be a problem and may account for some of the mixed results. Some infants experience diarrhea from these formulas. The chemicals used in the extraction process are under scrutiny today. Fresh forms of these fatty acids might be more beneficial to infants. Some consultants are recommending adding these directly to infants’ diets. Cod liver oil is an excellent source of DHA and ARA, as well as EPA, another important fatty acid. An eighth to a quarter teaspoon per day may be appropriate for a small infant. Vegan DHA supplements are available as well.

ARA, DHA and EPA are found only in animal sources.Egg yolk is an excellent source for babies, but it’s not something to give newborns. Some nutrition consultants suggest providing one rinsed yolk plus a teaspoon of cod liver oil daily after 4 months. Since egg white is the part of eggs that can cause allergy, you should avoid using them with infants. Cod liver oil may loosen the stools.

Keep formula in the diet for 18 months :

Studies show that children fare even better when infant formula is continued in the diet for 18 months or more, rather than switching to straight cow’s or goat’s milk, or other drinks at one year. “Follow-on” formulas are just cheaper versions of infant formulas. They contain more calcium only because they have not replaced as many cow’s milk ingredients with the more-balanced nutrients put into infant formulas.

Consider avoiding the vitamin K injection:

Babies are purposely born with low levels of vitamin K, which is meant to increase gradually through feedings of breast milk, which is deliberately “low” in vitamin K. This tightly managed vitamin K level controls the rate of cellular reproduction. When infants are injected with the huge amount of vitamin K routinely given at birth, cellular reproduction may be allowed to get out of hand. Some very slight increase in leukemia cases is associated with these injections, and there are other very rare complications as well.

On the other hand, serious damage from a rare bleeding problem may be prevented by vitamin K injections at birth. A baby born with an undetected liver disorder can suffer damaging or fatal bleeding into the brain, and the clotting action of added vitamin K can reduce this bleeding.

Studies have shown that breastfed babies can be supplemented in smaller oral doses spread out over the first weeks of life and still safely avoid this rare but dangerous bleeding complication. Formulas are already supplemented with much higher levels of vitamin K than are natural or proper. Studies suggest that this gradually supplemented amount of vitamin K is adequate to prevent bleeding problems, negating the need for routine injection at birth in formula-fed babies. All babies need to be watched for signs of liver disorders, including advanced jaundice, or pale colored stools.

Take immuno-protective measures:

Because formula-fed infants miss out on the daily provisions of immunities and chemical defenses from mother’s milk, you should do all you can to assure your baby gets the best possible dose of antibodies from your body before birth. The greatest portion of these immunoglobulins are pumped into the newborn’s body during labor. A child born via scheduled cesarean section misses out on labor and its last-minute provisions unfortunately. Even when a C-section is recommended, natural labor can often be allowed to happen first, giving your baby a big, important immunity boost.

A maternal diet high in antioxidants from fruits, vegetables, and nuts, can provide baby with good stores of antioxidants before birth. These stores can help for a while with some of the oxidizing effects of infant formula. A little liquid vitamin C may be added to formula to provide some extra antioxidant protection to formula-fed babies.

Newborns are more susceptible to illness when not receiving an exclusively breastmilk diet. The first weeks of life are the most dangerous. Simply keeping your baby close to home and screening visitors for any illnesses can help a great deal. Visitors should wear a snug mask if they’ve recovered from a virus less than 3 days prior to their visit.

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Premature Milk:

Mothers of premature babies produce breast milk that is slightly different in composition, at least for the first several weeks, and this difference is designed to meet your baby’s particular needs. The premature milk is higher in protein and minerals, such as salt, and contains different types of fat that she can more easily digest and absorb. The fat in human milk helps to enhance the development of the baby’s brain and neurologic tissues, which is especially important for premature infants. Human milk is easier for her to digest than formula and avoids exposing her immature intestinal lining to the cow’s milk proteins found in premature infant formula. Premature babies who are breastfed are less likely to develop intestinal infections than are babies who are formula-fed. The milk you produce in the first few days contain high concentrations of antibodies to help your baby fight infection. Even if your baby cannot breastfeed yet, expressing breast milk from the beginning will ensure that your milk supply is maintained until your baby is able to nurse.

Where possible please stick to the natural breast milk.. Its benefits far outweigh formula.