The importance of retaining muscle mass as we age is more important than simply looking great; it can have a domino effect on virtually every aspect of both physical and mental wellbeing. Well-toned muscles support and strengthen weight-bearing joints to alleviate arthritis-associated pain, while a firm and fit core—down to your thighs and butt—elevate your proprioceptive status for better balance. Balance is something we take for granted; however, fragility fractures of the hip, ankle, and wrist are less common for people with more muscle mass.
Sunrise glow on a field of Lupines (Lupinus sp.) and the Teton Range; Grand Teton National Park, WY
The results of a research study featuring 595 men and 1066 women with a median age of 69 support the importance of muscle strength for reduced risk of fragility fracture. Strength of the quadriceps (thigh muscles) was measured twice per year over an 11‑year period. Loss of muscle strength correlated with an increased probability of fragility fracture over the course of the study.
It’s no secret we lose muscle mass as we age; however, research conducted at the University of Alabama Center for Exercise Medicine
suggests we can maintain or regain muscle mass and strength after 60. Some muscle fibres die off, but others shrink and atrophy from lack of exercise and protein-laden nutrition; this can be reversed. Participants in the research trained using weights they could perform up to ten repetitions with until exhaustion. Training resulted in rejuvenation of atrophied muscle fibre and restored strength. Here’s where targeted nutrition comes in: There’s no substitute for protein when it comes to muscle growth and recovery, but there is an alternative to animal-sourced protein with its inherent elevated levels of cholesterol, omega‑6 arachidonic acid, and saturated fatty acids.
Organic lupine and pumpkin seed powder have emerged as nutritional juggernauts for protein supplementation. They’re rich in protein, minerals, B‑complex vitamins, healthy fibre, and more. Indeed, it’s commonplace to see folks of all ages scooping protein powders into their shaker bottles at health clubs. Relax; you don’t have to be a body-builder to bulk up a little.
Look for certified organic and non‑GMO protein powders; they’ll pump up the protein quotient of soups, smoothies, muffins, and virtually any culinary creation. Lupine seed has a neutral flavour, while pumpkin seed has a mild nutty flavour profile. Both deliver over 4 g of protein per tablespoon.
So, reward those aching muscles and your inner athlete with healthy protein: You’ve earned it!
Learn more about lupine protein powder here.
Learn more about pumpkin seed powder here.
Gordon Raza, BSc
As the technical writer for Flourish, Gord shares his
unique perspective on natural health products, nutrition,
and active living.
Platinum Naturals Vitamins offer a specialized Omega Suspension Technology that makes nutrients highly absorbable and available for a full 24 hours.
If you’re vegetarian, you are part of a growing trend in Canada. According to a poll commissioned by the Vancouver Humane Society in 2015, vegetarianism is common in Canada. A third of Canadians are either already vegetarian or are eating less meat!
Compared to meat eaters, vegetarians tend to consume less saturated fat and cholesterol. They consume more vitamins C and E, dietary fiber, folic acid, potassium, magnesium, and phytochemicals (plant chemicals), such as carotenoids and flavonoids. As a result, they’re likely to have lower total and LDL (bad) cholesterol, lower blood pressure, and lower body mass index (BMI), all of which are associated with longevity and a reduced risk for many chronic diseases.
But it can also be challenging to get enough of certain nutrients. Supplementing your diet with Platinum Naturals’ Easymulti Vegan and EasyIron can help give your body what it needs to stay healthy and strong.
Is your vegetarian diet missing something essential?
The iron in plant sources (non-heme iron) can be hard to absorb, especially since it’s often bound to phytates, anti-nutrients that prevent absorption. If you think you might be deficient, it’s worth a trip to the doctor to get your levels checked, especially if you have symptoms of iron deficiency such as:
• hair loss
• pale skin
• cold hands and feet
The iron found in EasyIron and Easymulti Vegan is iron bisglycinate, the best-absorbed vegan iron available. In fact, iron bisglycinate is absorbed 4.5 times better than other vegan forms of iron.
To further improve absorption, the iron in Platinum Naturals supplements is suspended in oil through their award-winning Omega Suspension Technology. This takes advantage of your body’s natural ability to absorb oils. In fact, a clinical study found that iron (bisglycinate) suspended in oil had 3 times higher overall absorption than the same form of iron not suspended in oil. Normally iron can only be absorbed in the upper intestine. But when suspended in oil, iron can be absorbed anywhere within the digestive tract, resulting in maximum absorption and is therefore much less likely to cause constipation.
Vitamin B12 is often lacking in a vegetarian diet, since most sources of vitamin B12 are from animal products. B12 deficiency leads to pernicious anemia, which is a type of anemia you can get even if you eat enough iron. Also, elevated levels of homocysteine (a marker for heart disease) have been observed in vegans. Supplementation with B12 has been shown to effectively reduce homocysteine blood levels. To support proper absorption, EasyIron and Easymulti Vegan contain methylcobalamin, the active form of vitamin B12.
Vitamin D is important for bone health, immune function and a healthy cardiovascular system. But most vitamin D3 is animal-sourced. Easymulti Vegan provides a full recommended daily dose of vitamin D2 to help ensure adequate intake of vitamin D, even in the winter months.
Because vegetarian diets don’t include fish, they lack DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid), the two omega-3 fatty acids needed to develop and maintain the brain, retina and cell membranes. Flax oil is an excellent source of the omega 3 ALA, which the body converts to EPA and DHA. Omega 3’s help calm inflammation and are an important building block for glowing skin, a healthy heart and an active brain.
Platinum Naturals’ Easymulti Vegan is designed to complement a vegetarian or vegan diet and provide full-spectrum nutritional support. Easymulti Vegan contains healthy omega-3 from flax oil as well as highly bio-available forms of vitamin B12 and iron. Easymulti Vegan is formulated without any animal products and none of our products are tested on animals.
Platinum Naturals’ EasyIron is a fast-acting, gentle and non-constipating iron supplement. It’s formulated with the essential cofactor vitamins to support blood-building and is suitable for vegetarians.
Whatever your motivation, eating vegetarian can be a great way to take care of your health, your furry friends and your environment, as long as you’re sure to get the nutritional support you need!
Coconut whipped cream offers all the health benefits of coconut oil (MCT’s, Lauric Acid, etc.) while providing you a novel and tasty way to enjoy these benefits. Why not try a recipe for your Valentine’s Day desert? Coconut whipped cream is great with heart shaped (gluten-free) brownies, organic fruit, or even chocolate almond pudding. Honestly, I eat it a bit too often!!!
You can make two types of whipped cream – a soft whip, or a firm whip. Here’s how to make each version:
Makes 2-3 cups whipped cream
- Firmer Whipped Cream:
- 2 cans (15.33 ounces each) organic coconut milk, refrigerated over night
- 2 Tablespoons Grade A organic maple syrup or local honey
- 1 Teaspoon organic vanilla extract
- Softer Whipped Cream:
- 1 tetra pak of coconut cream, refrigerated over night
- 2 Tablespoons Grade A organic maple syrup or local honey
- 1 Teaspoon organic vanilla extract
- For the firmer whipped cream: scoop off the solid coconut cream from off the top, leaving the liquid behind for another use (add it to your smoothie).
Place the coconut cream, maple syrup or honey, and the vanilla in a mixer and beat on high for 10 minutes until the whipped cream is fluffy.
- For the softer whipped cream: pour the entire tetra pak of coconut cream into a mixer bowl and add the maple syrup or honey and the vanilla. Beat the mixture on high for 15 minutes until the cream is light, fluffy, and holds a very soft peak.
- Serve both types of whipped cream as soon as possible for best results.
The softer whipped cream will usually hold in the refrigerator up to 2 days without separating.
The firmer version usually starts to separate in a day.
- TIP: Keep all your tools ice cold (put your mixing blades and bowl in the freezer for a while before starting this recipe)
We found these tips on: Homemade Coconut Whipped Cream – Food | GI 365 http://gi365.co/food/homemade-coconut-whipped-cream/#ixzz3xkpUAiOp
Follow GI365: @GI_365 on Twitter | GI365 on Facebook
½ cup organic almond butter
½ cup organic dark chia seeds
½ cup organic goji berries
¼ cup organic & fair trade cacao powder
½ tsp organic vanilla extract
1 tbsp honey or organic agave nectar
1 scoop Organika® Vege-Pro®
- Mix ingredients in a food processor
- Roll into golf ball size
- Add topping such as a coconut shavings / crushed almonds / cacao powder
Recipe Supplied by Organika – Copyright © 2015 Organika Health Products Inc.
1 cup organic chocolate (almond/soy/coconut) milk
1 scoop Organika® Vege-Pro®
1 tbsp organic almond butter
½ organic banana
½ organic avocado
2-3 ice cubes made from alkaline water
1 tsp Organika® Maca Powder
- Add ingredients into the blender
- Blend until smooth
Provided by Organika Health Products – Copyright © 2015 Organika Health Products Inc.
THE VEGAN SOLUTION: VEGE-PRO
Finally, an answer to the question that vegans and the health conscious have been asking for years!
If you’re like us, you’re tired of searching endlessly for a plant-based protein supplement that consists of complete protein, and is above the average 10-15 grams in most powders. Especially for athletes! Or even you weekend warriors.
You’re unique, and as such have unique nutritional requirements. For celiacs, the lactose intolerant, allergy prone or even the health conscious — it can be a struggle to find protein sources that fuel your everyday triumphs. Time and time again, the same question arises for many of us:
“How do I get enough clean protein in my diet?”
You could eat your body weight in quinoa, savi seeds or soy in the hopes of meeting your daily protein requirements (which could get quite messy), or, you could think about an instant, delicious alternative. Enter Vege-Pro® fill the gaps in your diet!
With 19 grams of delicious, 100% organic plant protein sourced from sprouted brown rice, hemp and mushrooms – we just found the answer for you. Providing approximately one third of your adequate intake of protein, Vege-Pro® is a finely processed protein that offer all 20 amino acids in a convenient format, essential for:
- Developing children and teens
- Those with unique dietary conditions
- Anyone looking for a clean protein alternative with minimal calories, saturated fat and no sugar!
Normally when you think of plant-based proteins, you recall most powders that involve chalky, gritty proteins that don’t mix well or taste like the soil they came from. Blech!
Vege-Pro® mixes with no grit, is sugar-free and sweetened with Stevia, making for a protein powder that has a deliciously smooth finish and taste.
With your health in mind, Vege-Pro® contains fibre from inulin, pre-and probiotics and calcium to help support your active metabolism, digestion and immune health.
The Mushroom Advantage
In contrast to the chalky grit of plant-based proteins you may be accustomed to, Vege-Pro® is unique because of its taste and texture, but most importantly because it combines the benefits of 8 unique mushrooms:
Mushrooms are rich in B-glucans, protein, iron and B vitamins that have been studied to boost metabolism, lower cholesterol levels and improve immune health as a potent source of ergothioneine, that acts to reduce the damage of free radicals to skin, organs and tissues.
The Cleanest Protein on the Market
Grown on an organic, wheat-free oat base, these mushrooms couldn’t get any cleaner. It’s a well-known fact that mushrooms absorb and concentrate from the material they are grown in—so we made sure they are only absorbing the best nutrients, and none of the gluten.
Vege-Pro® is gluten, soy and dairy free, as well as being organic certified!
Be sure to get creative with it in the kitchen with this versatile powder:
Vegan lentil burgers? Sure, why not.
Protein pancakes in the morning to start your day off right? Definitely.
Let us know what you come up with in the kitchen using Vege-Pro®!
Copyright © 2015 Organika Health Products Inc. – Re-posted with permission