7 Things Vegans & Vegetarians Should Consider

Many people are consciously turning towards vegetarianism or veganism for health reasons. It is commonly believed that a vegan diet will help to extend your longevity because it keeps you healthier and fitter. Whatever your reasons for becoming a vegan, it is important that you know exactly what a vegetarian diet entails and what precautions you need to take in order to supplement the nutritional deficiencies that may arise from such a diet. Research has proved that most illnesses and cancers are predominantly caused by diet and when you follow a vegan diet; you can actually reduce risks of chronic degenerative illnesses like obesity, high blood pressure, different forms of cancers, coronary heart diseases, diabetes etc. Read more below for more information on eating healthy as a vegetarian or vegan.

What to know before becoming a vegan:

Protein intake: A diet rich in proteins is absolutely essential because these are needed for cell growth and repair. Your daily diet will lack animal proteins when you choose to become a vegan. So, you need to ensure that you eat substantial amount of plant-based proteins like whole grains, lentils, beans, soy and quinoa, seeds and nuts, legumes, leafy green veggies, fresh fruits etc.

Vitamin B12: Since Vitamin B12 is mainly found in animal proteins, a vegan diet is likely to be deficient in this essential nutrient. You may therefore need to take Vitamin B12 supplements because this vitamin is responsible for keeping your blood and nerve cells healthy. Without this vitamin, you are likely to suffer from fatigue and constipation, appetite loss and nerve problems.

Iron supplements: You may also need to take iron supplements when you have chosen to become a vegetarian. Iron is found in two forms called heme and non-heme. The former is found in animal foods that get absorbed by the human body easily. However the non-heme that is found in plant foods does not get absorbed as easily. Good vegetarian iron sources are sunflower seeds, dark green leafy veggies, legumes and dried raisins. All foods rich in vitamin C like citrus, broccoli and red peppers help to absorb iron.

Avoid junk: Animal products should not be replaced with junk foods when you have chosen to become a vegan. You should not try to replace meat with packaged foods or white pasta and bread. Processed foods will offer hardly any nutritional value besides empty calories.

Control soy product intake: Just because soy is a great vegan protein source, you must not take in excess amounts of it. Incidentally, there are many studies that prove that taking in a lot of soy products is perhaps even worse than eating high-protein animal products. The healthiest soy sources are tempeh, tofu, miso, soy milk etc.

Food labels: When you want to take up a vegan diet, you must be careful to read food labels. Simply because you think that a food is glaringly non-vegetarian does not make it necessarily suitable for a vegetarian.

Make the change slowly: Turning into a vegetarian overnight is not recommended. You should make this transition slowly by adding some additional plant based foods in your daily diet. This should be followed by reducing your intake of animal proteins and doing away with refined and processed foods.

Veganism Considerations

The key to becoming a vegan is to make the changes in your diet slowly. This allows the body to adapt to the changes better. Moreover, if you are considering vegan diet mainly for weight loss, you can use the services of recognized meal delivery companies that include vegetarian diet plan. 

For instance, Nutrisystem, which is an accredited meal delivery service, offers a vegetarian diet plan for those who seek weight loss through consuming only vegetarian foods. They also encourage having a lot of fruits and vegetables additionally to make your diet nutritionally balanced. Nowadays, with the vegan diet becoming popular, you can also enjoy a variety of exciting menus in every restaurant on a budget and without missing key nutrients.

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Correlation Between Protein Intake & Testosterone Levels

What Is The Relationship Between Testosterone And Protein Intake? You do not need large amounts of proteins for more testosterone. Yes, you read that right. The “protein = testosterone = lean muscles” notion is nothing but a huge myth. 

You do need protein for vital body processes like muscle building and repair, but you don’t need to binge on meat just to boost your testosterone levels and build more lean muscles. 

The Truth about Proteins and Testosterone 

For decades, many people believed that eating more proteins would help the body produce more testosterone, meat is manly. It has become common among many bodybuilders to eat massive amounts of protein through food and protein shakes in the hopes that it will help build more mass. 

It is true that our bodies still need proteins for various functions. Proteins, after all, are necessary for the synthesis of various enzymes and hormones, including testosterone. It is an indispensable ingredient in the reproduction, growth, and development of all the cells in the body, including muscle cells. 

However, it isn’t the single, most important thing you have to eat in large amounts to boost testosterone levels and muscle mass. 

The Journal of Life Sciences published a study that debunked the notion of eating more proteins to increase testosterone. The study involved 7 men and compared the effect of a diet high in carbohydrates to one high in protein. At the end of the study, total testosterone levels significantly increased in the carbohydrate group, not protein. 

That result went against the prevailing idea that only large amounts of proteins can boost testosterone and performance. However, the increase was on total testosterone level. Closer inspection reveals that the increase in free testosterone isn’t that large eating more carbs (about 7% in the study). Free testosterone is the more important form because this is what is immediately available to the muscle cells. 

What this study revealed was that proteins are not the answer to boosting testosterone. 

Truth About Post Workout Protein Supplementation 

This is another widely accepted idea: 

If you want to build muscles and improve hormonal production, you should take massive doses of protein right after a workout. 

However, a new study showed that post-workout protein supplementation is overrated. 

In this study, a protein shake with 20g proteins, 1 g fat and 6 g carbohydrates was taken after a workout. This did not produce significantly large amounts of important signaling proteins (e.g., p70S6k, RPS6, mTOR and Akt) or of anabolic hormones (e.g. testosterone, growth hormone and insulin) compared to the group that received placebo. 

What this study tells is that expensive, massive protein intake during the anabolic window after a workout will not produce higher testosterone levels and more muscle gains. 

Truth About Carbohydrates 

Another myth we will debunk is about eating more carbohydrates, especially after an intense workout. This is called carb loading. The idea is to provide the muscles with glycogen. This compound is used by the muscle tissues for recovery. This will also help in extending the anabolic activity stimulated by high intensity training. 

This is true, but only up to a point. Carbohydrates do help in lean muscles gains. Some studies even showed that the right kind of carbohydrates can contribute to testosterone increase. However, the most likely explanation for these effects is on the amount of calories that carbohydrate-rich foods contain. Hence, it is highly likely to be more a result of high calories rather than of carbs themselves. 

Truth about Fats and Calories 

So, massive protein intake is not the answer. What then? 

The answer lies in fats and total calorie intake. It’s all too common to see bodybuilders and athletes keep carbs and fat intake too low and take large amounts of proteins. That in itself is already unhealthy because you have to keep all the macronutrients in the right ratios to maintain good health. 

One important type of fat that is worth investing in is CLA or conjugated linoleic acid. This fatty acid helps the body burn excess body fat and it is popular in supplement form. Studies have also shown that CLA can boost levels of testosterone, as well as boost lean body mass and increase muscle strength. Body fat reduction is achieved with 3,200 mg of CLA each day. The average person takes only about 200mg. 

CLA can be obtained from natural food sources. If taking supplements is not up your alley or you wish to take CLA naturally, eat more dairy products and beef. Ground beef contains up to 7 times more CLA than other meats like chicken and pork. Other good dietary sources are: 

- Mozzarella cheese 

- Plain yogurt 

- Homogenized milk 

Other Ways To Boost Testosterone 

Now you know that it is not all about massive protein intake to improve testosterone levels. It’s about eating more calories and the good fats, particularly CLA. 

Aside from these, there are still more foods that can naturally boost your male hormone levels. These foods are those that act as natural steroids or boost the body’s own steroid production. You could also take selective androgen receptor modulators (SARMs) to help boost anabolic benefits 

Truth About Steroids 

You probably know a lot about anabolic steroids from Googling websites about them. Steroids are not just the substances some people inject in their bodies to make their muscles plump up in no time. That is synthetic steroid. That kind is usually not good for your body. 

Synthetic steroids are used as medications that help in various medical conditions. These kinds of steroids are legally prescribed to people suffering from delayed puberty or reduced testicular functions in order to improve their condition. 

Some people use these synthetic anabolic steroids for quick gains, though. It does help enlarge your muscles -- but at a cost to your health and your reputation. 

Synthetic anabolic steroids are artificial forms of testosterone. Inject it and testosterone levels in the body shoot up. However, because this is synthetic and artificially introduced in the body, it might have a negative effect on overall hormonal balance. 

The body can only accommodate a certain range of testosterone level. Any excess will be converted into estrogen, which is the hormone that has an inhibitory effect on testosterone. 

This is what often happens when you take too much synthetic anabolic steroids: 

Anabolic synthetic steroids = higher testosterone levels, creating excess in the body = excess testosterone gets converted into estrogen = higher estrogen levels = reduced production of testosterone by the body = feminization (e.g., gynecomastia or enlargement of the breasts, impotence, shrinking testicles, etc.) 

The body produces its own steroids, too. In fact, testosterone IS a steroid hormone. But instead of taking synthetics, you can opt to boost these hormones naturally through natural anabolic foods such as celery, raw eggs and wild oats that you could find at your local convenience store. 

You do not need to consume large amounts of proteins for more testosterone. What you can do is to pay attention to your macros and make sure you eat the right kind – and the right amount of fats and carbs as well, in addition to the natural anabolic foods mentioned to increase natural test levels.

How To Make Home-Made Whey Protein

Ever wonder what the nursery rhyme means when Little Miss Muffett is eating her curds and whey? Well, a lot of the hardcore lifters and exercise folks out there should know; they are drinking copious amounts of it after all their workouts.

The basics behind a protein shake is that they help your muscles heal and grow after you have been working out; it also is claimed to have anti-inflammatory and anti-cancer properties. So, it is usually a good idea to have this after your workout routine.

Whey protein is actually surprisingly easy to make, a lot cheaper than the stuff you buy in the stores, and the leftover ingredients can be made to make fun things like cheese.

Here’s what you’ll need:

• 1 quart or liter of milk (you can add more or less depending on how much you want to make… just adjust the ratios)
• a saucepan
• vinegar or lemon juice (about 2 tablespoons)
• strainer
• paper towels or a cheese cloth
• Any flavoring or spices you want

1) Get your milk and start to boil it on a medium to low heat. Keep a close eye on it because you don’t want it to get too hot.

2) When you start to notice a bunch of bubbles around the rim of the sauce pan add the vinegar or lemon juice and stir it around. The mixture should separate pretty quickly into curds and whey. If it doesn’t just add a little more vinegar or lemon juice until it does. The curds are the solid looking things and the whey is the liquid.

3) Get a strainer (cover it in paper towels or cheese cloth if you want to keep the curds and make it into cheese). Separate the curds from the whey. Let the whey cool down in the fridge for a while and then add any ingredients. Some suggestions for flavoring: Nutmeg, cinnamon, honey, chocolate are great options. Just test it out and see what works for you. The taste might be different for some people if it is, just dilute it with something else like water, or juice.

This is the same stuff you will buy in the store except it is not dehydrated and probably won’t have any weird additives that will give you a gorilla back. Enjoy!

According to experts  “Whey is the fluid by product of cheese manufacture. It is produced in far greater volume than cheese, the ration of whey to cheese being about 10:1. For numerous reasons, whey is underutilized and not more than half of the United States production used. The rest, amounting to billion of pounds represents a waste disposable problem.

Considering the growing rate of cheese production and the ever-tightening constraints in the disposal of processing plant effluents, the problem of what to do with whey is one of major proportions. Whey comprises about 5% lactose, 2% other milk components and 93% water.”

So, a majority of the liquid is water and 2% of it is probably the proteins you would normally get from a whey protein shake. Still makes an easy drink, but it’s definitely not as strong as the concentrated form you can get at the store. According to Wikipedia “whey protein can be simply processed by drying…” There are other more complicated ways as well. Anyone have any ideas on the best way to make a concentrated form of this?

I would suggest taking the liquid and leaving it uncovered over a low heat on the stove, this should allow excess water to evaporate off and leave a more concentrated solution.

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Can Protein Powder Help You Lose Weight?

Protein powder isn’t just for the bodybuilding crowd or professional athletes looking for a competitive edge. It is also an essential weight loss supplement that can make a major difference in your efforts to slim down, regardless of your starting point and goals. 

There is no question that protein powder can help you lose that stubborn weight, but there’s a right and wrong way to go about it. In this article, we’ll highlight the power of protein to help you lose weight, and offer some practical tips to achieve your fitness goals in a safe, sustainable way. 

We will also reveal what to look for in a protein powder so you choose the right one and waste no more time in your weight loss efforts. 

How Protein Powder Works For Weight Loss 

It’s time to set the record straight about how protein powder works and how it affects weight loss. Here are the main points you need to know about protein shakes and smoothies for fat loss. 

Keeps You Full 

If you’ve ever tried protein powder mixed with water or in shake form, you’ll know that it satisfies hunger in a matter of minutes. Protein is highly satiating and sends a signal to our brains that all is well in the nutrition department. 

A well-timed scoop of protein powder is also tasty enough to satisfy cravings for something sweet, rather than reaching for an unhealthy snack. 

No Carbs, Low Fat 

With its lean nutrient profile, protein powder is a useful asset in any low-carb toolkit. 

You don’t need to be full-on keto to lose weight. Still, minimizing carbohydrates can help you shed fat more quickly and combat insulin resistance as well. 

If you are waging war on carbs, protein powder is something you can’t live without. 

Precise Portions 

Counting calories is a drag when dealing with standard foods like meat, veggies, starches, and drinks. Rather than calculating and estimating all the time, protein powder offers a clean, even scoop that contains the exact number of cals you need. 

For anyone new to the idea of macro tracking or calorie counting, protein powder is a perfect introduction and makes everything else easier. 

Thermogenic Effects 

Protein of any kind is known to heat the body from within and burn more calories via thermogenic reaction. It explains the protein “glow” after consuming lean meats or a quick shake. 

This makes protein powder ideal for a pre-workout snack, instead of a carb-heavy meal that will only slow you down. 

When your workout is through, you’ll also get a noticeable “afterburn” effect from a timely post-exercise shake, so don’t miss that crucial window for consumption. 

Muscle = Fat Burning 

The whole concept of weight loss is misleading since lean muscle weighs far more than fat. 

What you really want is a lean physique with a lower bodyfat percentage, which requires recomposition over the long term. Protein powder helps you get closer to that balance. Don’t just go by what the scale says! 

Weight Loss Done Right With Protein Powder 

Simply drinking protein powder every day isn’t going to transform your body - you need a plan. Here is how to utilize this supplement properly to get actual results. 

Pick The Right Product 

With thousands of protein powders out there, how do you pick the right one? Spell out your own dietary needs and priorities (dairy, gluten, plant-based, etc) then find a product with a flavor and nutrient profile that suits you. 

You may also discover specialized weight loss protein powder if you know where to look. 

Timing And Portions 

Learn when and how to take protein powder to experience its weight loss effects. For some, a first-in-the-morning shake is great for metabolism boosting, while others find that a mid-afternoon snack is better. 

Also, be accurate with your portion sizes, and don’t get carried away with extra scoops. When in doubt, turn to your trusty calorie counter application and track your macronutrients as well. 

Stay Active 

Protein powder works best when your body is active in the gym, on the trail, or just navigating everyday life. Do your best to avoid sedentary living and you’ll see results more quickly. 

The more active your lifestyle, the greater the effect of your protein powder will be on weight loss, strength gains, and general health. 

Lose The Weight (And Get Stronger) 

Is protein powder the instant weight loss solution you’ve been looking for? Probably not. However, the right product - used correctly - can absolutely help you take control of your diet strategy and stay satiated when cravings kick in. 

As an added bonus, you can find specialized protein powders that fit your body’s unique profile, which can advance your weight loss game plan and tilt the odds in your favor long term. 

Use protein powder as a smart supplement and you’ll finally be on track to your ideal weight. Plus, you’ll be stronger, more resilient, and healthier overall - that’s what matters.

Sarcopenia Prevention: 3 Major Ways To Help Fight Sarcopenia

It's estimated that up to 13% of seniors aged 60 to 70 have sarcopenia; that number jumps to 50% for those who are over 80. 

What is sarcopenia and what can you do to prevent this from happening to yourself or your loved ones? In this article, we'll answer all your questions about this condition and also discuss sarcopenia prevention. 

What Is Sarcopenia? 

Sarcopenia is the scientific name for the natural process we all go through as we age: loss of muscle mass. When you get sarcopenia, this means you'll have more trouble with everyday tasks, such as walking, going up and down the stairs, and even with lifting light things. This happens because as we get older, we make less protein. Protein's needed to make your muscles grow, so it makes sense that loss of muscle mass would happen. Changes in hormones may also cause sarcopenia to occur. 

To learn more, get additional information from StrongPath. Now that you know what it is, here's what to do to prevent sarcopenia. 

1. Work Out 

Being sedentary is the worst thing you can do when it comes to sarcopenia. No matter how old you get, you should try and get some physical activity in, even if it's just a walk around the block. 

The best thing you can do is take on strength training, as it'll work out your entire body and help build muscles. However, you should always consult with your doctor before starting any type of exercise. That way, you'll ensure it's safe for you to do. 

2. Eat Better 

As we've mentioned earlier, protein is the key to building up and maintaining your muscles. When it comes to preventing sarcopenia, you need to eat plenty of protein. 

You should get around 1 gram of protein a day per kilogram of your weight. This translates to a daily intake of around 2.5 ounces of protein for a person who weighs 150 pounds. 

Some great sources of protein include seafood, lentils, tofu, skinless chicken, and lean-cut beef. Try and fit more of these foods in your diet to keep sarcopenia away. 

3. Take Supplements 

If you feel like you're not getting enough protein in your diet, or you just want a boost for your muscles, supplements are often times a good idea. 

Creatine supplements (such as protein powders) taken by weight trainers are good for sarcopenia prevention. In fact, they're great for people of all ages to fight muscular wasting and maintain muscle mass. 

In addition, taking vitamin D supplements can also help you with maintaining your muscle mass. But before you start taking any supplements, make sure you have a chat with your doctor to ensure it's a good fit for your lifestyle and current health condition. 

Practice Good Sarcopenia Prevention 

Now you have some extra knowledge about age-related muscle mass loss. With good sarcopenia prevention, you'll be able to keep yourself or your loved ones strong and healthy for the rest of your lives. 

If you liked this article on how to prevent sarcopenia, then make sure you check out the rest of our blog section! Visit the Frugal Fitness and Healthcare sections of our website right now for additional articles on muscular health.

How to Use BCAA for Weight Loss and Muscle Growth

Are you interested in losing weight? There are SO many choices. How can you find the one that fits your lifestyle?

The most recent Behavioral Risk Factor Surveillance System survey reported an obesity rate of 35% in 7 states last year.

Some people are finding help from BCAA for weight loss. Many individuals use BCAA in combination with their workout program.


What Are BCAAs?

Branched-chain amino acids (BCAAs) include essential amino acids. These amino acids are leucine, isoleucine, and valine. The body must absorb these amino acids from food sources to maintain healthy growth.

BCAAs come from eating red meat and dairy products. You can also get them from vegetable sources such as soy protein.

BCAAs play several important roles in the body. They produce chemical messengers, called neurotransmitters. These neurotransmitters allow communication between the body and the brain and central nervous system.

The body also uses BCAAs to make collagen and to regulate insulin and glucose. Normal organ function relies on a steady metabolism. These essential amino acids help to regulate your metabolism.


BCAA and Obesity Study Results

The International Study of Macro-/Micronutrients and Blood Pressure included 4,429 men and women ages 40-59 years. This study looked at the effect of BCAA supplements on body weight.

The study sought to look for relationships between dietary BCAA intake and the risk of being overweight or obese. The study included individuals from China, Japan, the UK, and the US.

The participant’s diet was examined. Data collection focused on nutrient intake including BCAAs derived from the food eaten.

The study found an association between higher dietary BCAA intake and a lower incidence of being overweight or obese.


When Should You Use BCAA for Weight Loss?

Many studies have looked at optimal timing for BCAA intake to promote weight loss and muscle building benefits.

BCAA blood levels peak about 30 minutes after taking the supplement. The timing of a BCAA supplement does not seem important if you eat protein or take a protein supplement 1 to 2 hours before exercise.

The bottom line is that you can take BCAA supplements before or after a workout depending on how it makes you feel.

One of the most advanced BCAA drink mixes is a typical pre-workout drink mix. It contains 7 grams of BCAAs as well as glutamine and citrulline malate. This mix is sugar-free and contains hydration-inducing electrolytes to last through your workout.


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Why You Need Extra Protein As You Age

Have you noticed a difference in your muscles since you turned 50? Not just loss of tone, but overall mass, too? Most people don't realize that you lose about 3/4 of a pound of muscle per year, beginning at about the age of 30, and regardless of how naturally fit you are. Unless you work out like a pro body builder and eat your weight in steak every day, it's inevitable. The condition is called sarcopenia, and it's a natural side-effect of aging. Studies show that mature adults who don't do something to reverse the situation are prone to more fractures and other issues due to losing muscle. What's more, changes to digestion, metabolism and appetite mean that seniors can't easily consume enough protein-rich foods to make up the deficit. 

Why Do You Need So Much Protein? 

Most nutrition advice focuses on fruits and vegetables, but protein is just as essential, especially as we get older. Protein doesn't just help you maintain your muscle mass. It also adds to stability and mobility, and lean meat contains essential nutrients that your body doesn't make - or make enough of - as we get older. In fact, nine of the most essential amino acids necessary for health and optimal functioning can't be produced by our own bodies and must be obtained from outside source. Animal-based proteins are comprised of the amino acids that break down during the digestive process. These are the building blocks that promote muscle building and strength. They're known as "complete proteins." The only vegetable-based protein sources that provide some of these are soy and quinoa. 

How Much Protein Is Enough? 

For those who don't eat meat, or don't consume enough to make up the deficit, may be wondering how much protein is necessary for optimal health, and where to find it. The general rule of thumb is to eat 0.8 grams of protein for every kilogram of body weight; those who already have sarcopenia need even more, as much as 1.5 grams. That means that an adult who weighs 180 pounds should consume an extra 4.3 grams of protein each day, or about 30 percent of your total caloric intake. According to nutritionists, the top five healthy sources of complete proteins are: 

∙ Legumes, which includes dried peas, lentils and beans 
∙ Wild salmon 
∙ Eggs 
∙ Greek yogurt 
∙ Poultry 

You can also eat lean beef, lamb, nuts, and dairy products. Products like Metagenics UltrainflamX advanced formula protein powder will help you get the extra protein you need to maintain muscle mass without adding unnecessary calories. You can find protein shakes and powders online, at health food stores and various retail outlets that sell supplements. 

Power Up With Protein

Protein is an essential macronutrient that you need to consume for daily health, healing, and performance. Pump up your muscles with protein and add in those amazing amino acids as well. 

All The Information You Need To Keep In Mind About Lean Ground Beef

Beef can be a part of a balanced diet if you choose the lean cuts. Lean cuts of beef are lower in the fat and cholesterol content. Thus, lean beef can help you maintain a healthy diet. However, there are a few key facts that you must keep in mind about lean beef to avoid frustrating choices and confusion while making a purchase. 

The Easy Rule For Buying Beef

While you are at the grocer's and you are looking for how and where to buy lean ground beef, here are the things you need to keep in mind. Go for anything with the name round, loin or chuck. All of these cuts are either lean or extra lean. The tougher cuts among these are the round and the chuck. Acids marinate your meat for an hour with a combination of lemon juice, minced garlic and soy sauce for the perfect tenderization. 

Why Lean Beef? 

According to doctors and health experts, lean beef is a brilliant source of protein but with much lower calories and fat content, which makes it a very healthy choice. If you are looking for a safe source of proteins free from antibiotics of a meat farm, lean beef is the ideal option. Make sure you go the healthy way, starting today. 

The Nutrient Content Of Lean Ground Beef

The lean beef and other meats have relatively low-fat content. Here the fat is actually trimmed off your meat before you can purchase it. Generally, beef has a very high fat/cholesterol and calorie content. Keep in mind that when you go for the lean beef option, around two-thirds or about 80% of the fat is trimmed from your portion. 

The Various Health Benefits Of Lean Ground Beef

If you are health conscious and you are looking forward to enjoying beef with fewer worries about calorie and fat intake, go for the lean beef option. You additionally get selenium, vitamins (B6 and B3) along with choline. These have various health benefits and properties that include the following, 

- Selenium, for its antioxidant properties; which is essential to remove free radicals from the body. 

- Selenium boosts the immunity. 

- Vitamin B3 aids the production of stress and sex hormones. 

- Vitamin B6, along with B3, is also essential for the conversion of body carbohydrate into glucose. 

- Choline helps with nerve functions and reduction of inflammation. 

Now About The Cons Of Ground Beef

Well, some antibiotics are used on a meat farm, and this facet is linked with various infections. However, with stricter state and federal laws along with various FDA approvals, the use of antibiotics has been coming down over the years. Lean cuts are also a source of purines, which if taken in high amounts can increase the chance of gout. 

About Hygiene When Buying Beef

When you are buying meat, whether the lean cut or the regular variety, you need to handle and store your cut appropriately. Wash your hands and utensils before storing / cooking them. Ensure the complete cooking of the meat before eating. It is also a great idea to never re-heat more than once. 

We hope our guide helps you with making a choice about the cut of your beef. Stay healthy, stay happy.

6 Different Types of Yogurt

If you've been battling the numbers on the scale, you might want to take a closer look at what you're eating. While you may be counting your calories, you may be getting hungry just a few hours after eating. This can cause unnecessary snacking.

An excellent food to add to your diet is yogurt. Not only is it healthy, but it's also filling and low in calories.

A great food to add to your diet is yogurt. Not only is it healthy, but it's also filling and low in calories. Here are some different types of yogurt you can snack on.


The 6 Different Types of Yogurt

Here we explore some popular types of yogurt that you can try. If you don't like one, then just move onto another!

1. Unstrained

If you haven't strayed far from "regular" yogurt, then this is probably what you've had before. Traditional yogurt is unstrained and has a texture that children tolerate better.

2. Greek

This is one of the most popular types of yogurt among dieters because it is high in protein. It has a sour or tangy taste and less sugar and carbohydrates than regular yogurt. As the name suggests, it's used commonly used in Mediterranean foods, such as tzatziki sauce.

While people like to eat it plain or with some fruits mixed in, you can get creative with it. For example, you can make delicious cookies that are guilt-free!

3. Non-Dairy

If you're lactose intolerant, or you're a vegan, you don't have to sit on the sidelines when it comes to yogurt. These aren't technically yogurts, but many have probiotics added in to benefit your health.

Non-dairy yogurts can be made from a number of things, such as almond, soy, or coconut.

4. Goat's Milk

If you don't like the way non-dairy yogurt tastes and you aren't vegan, goat's milk can be a good alternative. This yogurt is creamier and richer than regular yogurt and has a higher fat content.

5. Probiotic

While all yogurts are made with probiotics, unfortunately, they've disappeared at the end of processing. If you want to get the benefits of probiotics, look for yogurt labels that specify that they have probiotics added back in.

Probiotics are good for you since they improve your gut health. If you have bathroom issues, eating probiotic yogurt may help them. Digestive health is also linked with improved mental health and decreased inflammation. If you're interested in this type of yogurt, consider buying your own probiotic yogurt kit.

6. Icelandic

Icelandic yogurt is also known as skyr. It's like Greek yogurt, but is richer; this is because it uses slightly more milk. This type of yogurt has a high protein count, so if you're struggling to meet your protein goals, this can be a good addition to what you eat.


Lose Weight Fast

When you incorporate these types of yogurt into your diet, you'll find the pounds melting off quicker than before. There are plenty of recipes out there, so don't think you have to always eat yogurt plain. As a good substitute for things like mayonnaise, sour cream, and cream cheese, the sky's the limit when you eat yogurt, for both savory and sweet things.

Also try our homemade frozen yogurt recipe!

Wild Game Meat Nutrition Guide

Animal protein is a good source of amino acids and essential fatty acids, making it part of a healthy diet.

In our modern world, we tend to gravitate towards meats like beef, chicken, turkey, and pork. More adventurous eaters might venture out to try lamb or bison.

But, the unconventional meat list doesn't end there.

In fact, game meats like deer, elk, squirrel, rabbit, quail, duck, and raccoon can provide similar nutrient values to your more traditional meats.

Hunting and cooking these game meats is truly living off the land.

Interested in learning more about making game meats part of your diet? Need to know the healthiest wild game meat?

In this in-depth post, we'll go into everything you need to know to include wild game meat in your diet.


What Is Game Meat?

If you're new to the hunting scene, you might be wondering what game meat is. According to Britannica Encyclopedia, game meat is considered the flesh of any wild animal or bird.
Game meat is compartmentalized into three tiers:

• Small birds like quail and thrush
• Winged game like goose, ducks, grouse, pheasant, and more, and ground game like squirrel, raccoon, hare, and rabbit
• Big game like deer, elk, moose, caribou, and other big game like bear and wild boar

Game meat is not commonly eaten, however, all sources of game meat are totally edible when cooked.


Fatty Acid Composition

One of the predictors of a healthy protein is its fatty acid composition. There are two essential fatty acids that we have to include in our diet because our body doesn't make them on its own. These are omega-3 and omega-6.

Maintaining a healthy balance between omega-3 and omega-6 in the body can support healthy inflammation levels, brain function, and heart health.

Researchers hypothesize that our ancestors ate a diet that had a one-to-one ratio of omega-3 to omega-6. In our Western Diet, it is believed that most people consume at a ratio of one-to-twenty. This sets the stage for inflammation, a state implicated in most diseases.

To maintain this ratio, you can eat foods high in omega-3s and limit foods high in omega-6. Game meats provide the fatty acid balance.

Based on an analysis of game meats like deer, pheasant, hare, and wild boar, researchers found that game meat has the optimal one-to-one ratio of omega-3 to omega-6. This means that they provide the right balance of fatty acids for optimal health. In this study, wild boar was the exception, with a lower omega-3 content.

Depending on the fatty acid profile of the individual game meat, game meat can be a good source of healthy fats.


Wild Game Foods

While there are many kinds of game meat, to go into every single one would be out of the scope of this article. Instead, we've compiled the nutrient values of some of the most common game meats. This meat calories chart is based on three-ounce portions unless stated otherwise.

Deer

When compared against hare, wild boar, and pheasant, deer has the highest omega-3 content. This is probably one of the healthiest wild game meats you can eat. The total fat content of deer is 2.4 grams three-ounce per serving.

Sitting at 23 grams of protein per serve, deer is a good source of protein and amino acids. It totals in at 120 calories.

Deer is also a good source of B-vitamins and iron.

Elk

Elk has a higher omega-6 content when compared to beef and totals to about 7.6 grams of fat per serving. However, it is a good source of protein with 22.6 grams per serving. It comes in a little calorically dense than deer at 164 calories.

Elk also provides high levels of zinc, B-12, and niacin.

Squirrel

Squirrel has high levels of protein with 26.2 grams per serving. But, it's not the healthiest with about a one-to-ten omega-3 to omega-6 ratio of the 4 grams of total fat.

When it comes to vitamins and minerals, squirrel provides a decent amount of B-12, phosphorous, selenium, iron, and niacin.

Rabbit

Rabbit, while a little higher than squirrel, is not a great source of omega-3 fatty acids. However, it does have much lower levels of omega-6, giving it a more desirable omega-6 to omega-3 ratio.

With 120 of its 147 calories per serving coming from protein, its 28.1 grams of protein make it an optimal protein source.

Other nutrients found in high levels in rabbit are vitamin B-12, iron, phosphorous, and niacin.

Quail

Quail is a relatively small bird and doesn't provide a lot of meat. For this reason, serving sizes for quail are much smaller, averaging about one ounce.

Quail is one of the least nutrient-dense game meats, containing significantly lower levels of B-12 and other vitamins and minerals than the previously mentioned proteins.

However, quail does provide a decent source of protein with about 7 grams in each 66 calorie serving. It also contains 4 grams of fat, with a one-to-seven omega-3 to omega-6 ratio. While this is better than some sources of fat in the Western diet, it doesn't stand up to the fatty acid profile of rabbit or deer.

Duck

Duck is one the more indulgent game meats, containing a whopping 28 grams of fat and 337 calories per 100-gram serving. It still provides 19 grams of protein, making it a decent source.

Although, duck has an unfavorable omega-3 to omega-6 for keeping inflammation levels low and supporting a healthy heart.

It's also one of the least nutrient-dense foods, acting only as a good source of selenium.

Raccoon

Raccoon is not one of the commonly eaten game meats, although it packs a nutritional punch.

Surprisingly, raccoon game meat is one of the best sources of B-12 when compared to other game meats. It also provides a good amount of selenium, thiamin, riboflavin, niacin, phosphorous, and vitamin B6.

Although it has less fat per serving than duck, raccoon still contributes about 12 grams of fat. This fat content mostly consists of omega-6, however, it's fatty acid profile is still more favorable when compared to duck.


Sourcing Wild Game Meat

Wild game meat is abundant in nature and not so much in supermarkets. To source wild game, you'll have to go out and hunt it yourself. Thankfully, stores are around to allow you to do hunt right.

However, there are some things to keep in mind before hunting wild game.

Make Sure Your License Is Current

Any form of hunting requires a license, so make sure your license is current. If you don't currently have a hunting license, make sure you obtain one.

Be Aware of Your State's Hunting Laws

Being are of the hunting laws in your state is important before you go out and try to hunt wild game. Regulations change often, so be sure to continuously check on them before engaging in any hunting practice.

Equip Yourself

Make sure you are using the best of the best to have the most successful hunting day. Having high-quality equipment is an absolute must. Having good quality rifles with scopes, ammo, camouflage, and hunter orange are some of the basics you'll need before a hunting session.

Start with Small Game

If you're a beginner, starting with small game can be a good way to practice your new hobby. Going too big too fast can be overwhelming and dangerous. Practice one small game like quail, ducks, squirrels, rabbits, and others.

Go With a Group

As you start to become more experienced, you'll want to start hunting bigger game. However, this can prove difficult considering larger game can weigh upwards of one hundred pounds. You'll want to have some buddies around to help move your game.


Cooking Wild Game

Thankfully, wild game meat can be treated like any conventional meat in terms of cooking. Game can be roasted, stir-fried, broiled, seared, or fried.

If you don't want to cook your game meat right after hunting, you can easily freeze the meat and thaw it once you are ready to eat it.


Game Meat Is a Healthy, Unconventional Source of Nutrition

Experiencing everything the world has to offer means getting adventurous with your food choices. Stepping out and trying nutritious wild game meat can be one way to expand your palette and acquire new experiences.

When sourcing game meat, make sure you have your license, knowledge of regulation, and equipment squared away for the best hunting experience.

Overall, any wild game meat can be a nutritious contribution to a healthy diet.

Looking for more information on health, fitness, and nutrition? Interested in learning about outdoor activities like hunting? Check out My Frugal Fitness, a source of free information on various topics.

3 Interesting Facts About Beef Protein

By Paul Jenkins CEO and founder of DNA Lean 

More often than not, beef is a collateral victim of health campaigns trying to get people to eat healthier. Largely due to its cholesterol and saturated fat contents, beef is taken together with other types of processed animal products, as well as meats that come from other animals. While it is true that eating foods that are high in saturated fat and cholesterol will likely have a negative impact on your health, lean beef is not your average meat. As we shall see, there’s plenty of evidence to call beef a superfood in and of itself. 

Many people believe that the Western diet contains too much protein. This couldn’t be further from the truth as, more often than not, we eat too many calories in the form of sugar and simple carbohydrates [1]. When we do eat meat, we tend to favour highly processed products, such as hamburgers and sausages, rather than high-quality lean cuts from the butcher’s. These are the true culprits of high-cholesterol, increased risk of cardiovascular diseases, and overall poor health. 

3 Things You Didn’t Know About Beef 

1. It’s Rich In Nutrients And Creatine 

Aside from wild game, such as venison and elk, which tends to be quite rare and expensive, lean beef is the type of meat that contains the most creatine, followed closely by tuna and salmon. Despite the popularity of chicken, poultry contains very little creatine overall. From increased energy levels, to increased strength and recovery, creatine is known to have a number of beneficial effects on our physiology [2]. This is the reason why CM (creatine monohydrate) is one of the most popular supplements within the nutrition industry. 

Aside from vital protein, there are 9 other essential nutrients that beef delivers to our bodies with each bite. 3.5Oz. or 100g of lean beef cut can help you get half of your daily protein requirements and a similar amount of vitamin B12 [3]. The latter is a particularly important vitamin for our brain, nervous system, and blood formation, which is why vegetarians and vegans are forced to either supplement or eat foods fortified with B12 in order to maintain proper health. 

Beef is also abundant in zinc, which is essential for muscle growth and testosterone, whereas the heme iron present in these cuts is highly compatible with that of our own physiology. This pretty much guarantees the complete absorption of the iron in beef cuts. Given its impact on our immune system, muscle tissue, and hormonal regulation, this meat is regularly referred to as nature’s multi-vitamin superfood. 

2. “Natural” And “Grass Fed” Don’t Mean Anything 

In your efforts to improve the quality of the food you eat, you might be tempted to go for labels that say “natural,” and “grass fed.” The latter shouldn’t have any more bearing on you than any other buzzwords. Such terms have absolutely no meaning within the EU or the US markets, as they are not regulated by the food authorities. What is important, however, is to know where the beef comes from and understand what each individual farmer views as natural or other such concepts [4]. 

On the other hand, “organic” beef is a certified term both by the USDA and the European Commission. There are very strict regulations in what concerns the definition of organic food production, which is why you’ll find that these goods are significantly more expensive than their non-organic counterparts. The problem is that not all of the details and regulations surrounding organic crops and livestock are affordable operation changes for smaller farms, which is why knowing the provenance of what you buy can help you get affordable, healthy cuts at below- the-market rates. 

3. It Helps With Muscle Mass Maintenance And Physical Performance 

You can go ahead and crown lean beef as the champion of meats in terms of protein content. Since it delivers each and every one of the 9 essential amino acids we cannot produce, beef is considered an excellent source of complete, high-quality protein. No other type of readily available meat comes close to the combination of nutrients and protein that it conveys. Eating enough beef can help fend off sarcopenia, or age-related muscle wasting, since the two major catalysts for the latter disease are inadequate protein consumption and a sedentary, physically inactive lifestyle [5]. 

Related: https://www.dna-lean.co.uk/products/amino-xs-bcaa-intraworkout 

Through carosine, which our bodies obtain from beta-alanine, beef can readily improve your workout [6], and especially our high-intensity exercise capacity and performance. Aside from taking beta-alanine supplements, eating lean beef regularly will ensure you can get that additional boost to muscle function. If nothing else, beef is one of the best examples as to the importance of adequate nutrition for performance and results. Sometimes, it doesn’t matter how hard you lift or train if you’re not paying enough attention to what’s on your plate. 

The Beef Bias 

There are too many myths surrounding beef, most of them courtesy of the re-evaluation of the potential benefits and drawbacks that meat poses for human health. Despite certain incontestable evidence, beef is the target of a host of misinformation, including the fact that it is high in cholesterol or saturated fat. Lean cuts are incredibly easy to find in the grocery store, so much so that the majority of the market’s favourite cuts are also the ones that contain the smallest amounts of fat. What is difficult is to break the vicious cycle of eating processed meat products that contain beef, and associate the negative effects of the latter with the meat itself. 

Many of the people I know are intimidated by raw beef, believing that it takes just too much time and skill to prepare. However, from my own experience, this couldn’t be further from the truth. And I am no master-chef. Whether medium, rare, or well-done, there’s an appropriate method to get an optimal cook on any cut you like. You just have to do a bit of research and find it. Where's the beef in your diet?

List Of References: 

[1] Surprising Facts about Lean Beef – http://www.ncbeef.org/CMDocs/NorthCarolina/Nutrition/Surprising_Facts_about_Lean_Beef_FINAL_APPROVED%28print%29.pdf 

[2] Creatine Supplementation and Exercise Performance: A Brief Review – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3963244/ 

[3] Red Meat Is Nature’s Multi-Vitamin, Says Study – https://www.beefmagazine.com/blog/red-meat-nature-s-multi-vitamin-says-study 

[4] 19 Facts About Beef – http://www.clovermeadowsbeef.com/19-facts-about-beef/ 

[5] Role of dietary protein in the sarcopenia of aging – https://www.ncbi.nlm.nih.gov/pubmed/18469288 

[6] Effects of beta-alanine supplementation on the onset of neuromuscular fatigue and ventilatory threshold in women – https://www.ncbi.nlm.nih.gov/pubmed/17136505

I hope you enjoyed this blog post on interesting facts about beef protein including red meat like steak, and with why it's an excellent source of amino acids and creatine and other health benefits.

Interested in more articles about protein, amino acids, and creatine? 

Read Related Resources:

• The Top 10 Foods You Should Be Consuming For Testosterone

• Correlation Between Testosterone Levels And Protein

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