Easy Wheys To Protect Your Health

Health has never been more prevalent in the global conversation than it has been in 2020. Not only are all of us at risk of coronavirus but the risk of all the previously known diseases is still there. Taking steps to protect our health is more important than ever. Luckily there are a multitude of foods, products and lifestyle habits that are proven to improve many aspects of health. Here we will look at how Whey protein is an easy ingredient to use and how it can benefit your health. And for those who don’t eat dairy products there’s also a recipe for vegan protein cookies using Tom Oliver’s Vegan Protein Powder.

Whey Protein and Weight

Whey protein fortified biscuits help to control appetite and could reduce energy intake, body weight, and waist circumference.

One study found that overweight participants given biscuits fortified with whey protein experienced greater weight loss and reduced their BMI and waist circumference compared to the control group over an 8 week period. The whey biscuit eaters also had reduced appetite. This is likely to be due to the satiating effects of protein (Rostami). Below are a couple of delicious recipes for protein biscuits using Tom Oliver’s Protein Powders.

It’s not only weight loss that whey protein can help with. Whey protein also has notable antioxidant properties due to its cysteine residues, which are necessary for glutathione synthesis. A dose of whey protein equivalent to 1g per kg of body weight per day dissolved in water given to rats for 28 days was found to improve the antioxidant profile of liver, small intestine, lung and muscle whereas it did not affect the redox state of the kidney. The researchers conclude that the action of whey protein is biologically beneficial (Veskousis). Antioxidants are used by

The antioxidant effect of whey protein is important because antioxidants help prevent or slow damage to cells caused by free radicals. Oxidative stress has been linked to heart disease, cancer, arthritis, strokes, respiratory diseases, immune deficiency, Parkinson’s disease and other inflammatory conditions.

Clin Nutr. 2017 Feb;36(1):126-133. Consuming yellow pea fiber reduces voluntary energy intake and body fat in overweight/obese adults in a 12-week randomized controlled trial. Lambert JE et al.

The purpose of this randomized, double-blind, placebo-controlled study was to assess the effects of yellow pea fiber intake on body composition and metabolic markers in overweight/obese adults.

Methods: Participants received isocaloric doses of placebo (PL) or pea fiber (PF; 15 g/d) wafers for 12 weeks.

Results: The PF group lost 0.87 ± 0.37 kg of body weight, primarily due to body fat (-0.74 ± 0.26 kg), whereas PL subjects gained 0.40 ± 0.39 kg of weight over the 12 weeks (P = 0.022).

Without making any other lifestyle changes, incorporating 15 g a day of  yellow pea fiber may yield small but significant metabolic benefits and aid in obesity management. Clinical Trial Registry: ClinicalTrials.gov NCT01719900.

The effect of oral curcumin supplementation on health-related quality of life: A systematic review and meta-analysis of randomized controlled trials. Sadeghian M et al.

Dietary phytochemicals have emerged as safe and novel therapies for mood disorders. Curcumin is the active ingredient of turmeric with many salutary effects.

We analyzed the impact of curcumin supplementation on health-related quality of life (HRQOL). Our meta-analysis of clinical trials showed a significant improvement of HRQOL following curcumin supplementation.

With an aging society, a multitude of physical, mental, and emotional challenges are being faced both in the general population and by those with chronic disorders. An enhanced understanding of ‘quality of life’ could be considered a major criterion for improved clinical care. We performed a meta-analysis to examine the effect of oral curcumin on improving the health-related quality of life (HRQOL).

Oral curcumin has a strong positive impact on HRQOL. Our analysis supports the use of an improved-bioavailability formulation of curcumin to improve HRQOL.

Ingredients

• 2 tbsp whey protein powder
• ½ cup rolled oats
• 2 tbsp sugar or stevia
• ½ tsp baking powder
• 4 tbsp crunchy peanut butter
• 1 egg
• 2 tbsp maple syrup or honey
• ½ tsp vanilla extract
•  2 tbsp semisweet chocolate chips
• ¼ tsp table salt

Directions

 Preheat oven to 350 degrees F.

1. Combine dry ingredients in a medium bowl.
2. Add peanut butter and remaining wet ingredients, mixing until combined.
3. Fold in chocolate chips (mini).
4. Lightly coat a baking sheet with cooking spray.
5. Scoop cookie dough onto prepared sheet by rounded tablespoonfuls.
6. Bake for 8-10 minutes, or until edges are firm and golden brown.
7. Let cool 5-10 minutes before eating. Store any leftovers up to one week at room temperature.

1/2 cup coconut oil

• 1 cup coconut sugar
• 1/4 cup almond milk, unsweetened
• 1 tbsp vanilla extract
• 1 cup gluten-free all purpose flour
• 1 cup almond flour
• 5 tbsp chocolate protein powder
• 1 tsp baking soda
• 1 tsp baking powder
• 1/2 tsp salt
• 1/4 cup dark chocolate

1. Preheat oven to 350 degrees Fahrenheit. Line a baking sheet with parchment paper
2. Mix the coconut oil and coconut sugar together. Then add the almond milk and vanilla extract
3. In a separate bowl, mix the all-purpose flour, almond flour, protein powder, baking soda, baking powder, and salt
4. Combine all of the ingredients in one bowl and fold in the dark chocolate chips
5. Chill mixture in the fridge for 20 minutes
6. Roll mixture into about 18 balls and place them on baking sheet
7. Bake for 9-12 minutes

Effects of biscuit fortified with whey protein isolate and wheat bran on weight loss, energy intake, appetite score, and appetite regulating hormones among overweight or obese adults. Hassanzadeh-Rostami Z et al.

Whey protein boosts the antioxidant profile of rats by enhancing the activities of crucial antioxidant enzymes in a tissue-specific manner. Veskoukis AS et al.

Whey protein boosts the antioxidant profile of rats by enhancing the activities of crucial antioxidant enzymes in a tissue-specific manner. Veskoukis AS et al.