Quinoa...Super Food

Quinoa (pronounced keh-NO-ah or, sometimes, KEEN-wah) is a relative newcomer to the American pantry. The tiny, ancient Peruvian seed, which has a mild, nutty flavor, is related to leafy green vegetables and is often used like a grain. Quinoa is as versatile as rice but it has a protein content that is superior to that of most grains, because it contains all the essential amino acids. In particular, quinoa is high in lysine, an amino acid important for tissue growth and repair. It’s also a good source of manganese, magnesium, phosphorus and copper, and it has a high iron content.

Quinoa is very easy to cook. It’s important to rinse the seeds well, because they are naturally coated with a bitter substance that protects them against birds and other predators. Most packaged quinoa has already been cleaned, but it doesn’t hurt to soak and rinse it just in case. Quinoa cooks in 15 minutes, and it’s easy to tell when it’s done because the seeds display a little white thread that curls around them.

Tofu, a clean, low cal, low fat protein

Many people think that tofu is something strange and a bit gross but in actuality Tofu has many health benefits. Tofu itself is a low fat and a low calorie food.

It has vegetable protein, calcium and unsaturated fat making it very good for you nutritionally. But there are many health benefits that come from Tofu.

* Tofu can lower the risk of heart diseases by lowering the level of bad cholesterol
* Tofu can lower the risk of osteoporosis
* Can lower the risks of prostare cancer and breast cancer
* Decreased menopausal symptoms which include mood swings and hot flashes 

It is said that Tofu can prevent chronic disease such as cancers, heart diseases and is able to prevent diabetes. You can add Tofu to salad; there are Tofu burgers, hot dogs and Yuba. There are different types of Tofu, you can grill it, fry it, bake it and toss it into salad.

Tofu is very healthy, there are no downsides from eating it, it can lower cholesterol and it is great for the body. You will feel great if you can incorporate Tofu into your daily diet. But Tofu is an acquired taste and not everyone is going to like it. Try it see if it is something that can work for you.

The Importance of Whey Protein

You need protein in order to build muscle. There are many different forms and types of proteins. I have only recently considered using whey protein as a significant portion of my daily protein source.

Like most things, there are many different opinions as to when and what type of whey protein to consume. Knowing what you are using whey protein source for is another important factor.

I have scoured the internet and come to the conclusion that I do not yet have any conclusions regarding what is the "best" product out there. Like all things, I guess, there is no "best".

Over the course of the next few postings, I will be writing about m findings and ultimately which products I decide to test/use. In the meantime, please read the article below. It's a good general introduction to whey protein and its importance to your general fitness and health.

Protein is consider the building blocks of the body cell, they help with many functions in the body, but they are mostly know is for there work in the muscle cells.

There are many types of protein available for you. They can be found in milk, eggs, cottage cheese, chicken, turkey, fish, red meats, etc.. You also have a variety of protein supplements such as milk protein, egg protein, soy protein and vegetable protein. Out of all of these protein supplements, whey protein has the highest biological value (you get more usable gram of amino acids).

For all athletes protein is a key factor in building muscle and burning fat. Athletes require more protein than the average person, because of the need to rebuild muscle fiber after strenuous muscle use. Without the use of protein, you can't build muscle.

It is recommended to consume between 1 and 1.5 grams of quality protein per pound of body weight each day. For example if you total intake of protein a day equals to 180 grams you will want to divide that between 5 meals or more, so around 35 grams per meal. By having a consistent intake of protein every 3 to 4 hours you create an anabolic effect (which meals build muscle, burn fat). You can get the protein from eating chicken, turkey, fish, red meat, etc... but it becomes expensive and takes longer to digest. That's were whey protein comes in. Whey protein is easier to digest, easier to prepare (just mix with milk or water) and cheaper cost per gram.

Whey protein offers many benefits not just building muscle and burning fat. It provides an extra boost to the immune system by raising glutathione levels and helps control blood glucose levels.

There a different types of whey proteins. Whey protein Concentrate contains around 70 - 80% protein, the rest is lactose, fat, and undenatured proteins. Whey Isolate contains around 90 - 96% protein, this process has more of the lactose and fat removed, so you get a higher quality protein. There are products that contain a blend of both the concentrate & isolate, this is done to bring down the price since whey isolate is more expensive. Then you have products that contain a blend of caesine protein and whey protein, this creates a time release effect. Whey gets absorb faster then caesine protein. This combination is beneficial for night time use since you are usually inactive for 8 hours and your body is repairing itself.

Even though athletes need more protein than the average person, the use of whey protein is for everyone. If you are not that active you just need to consume less or you could replace other sources for the whey protein.

Article written by: Yannis Lopez