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8 Wonderful Benefits Of Protein Shakes

8 Wonderful Benefits Of Protein Shakes

Protein shakes get a bad rap too often. They’re usually associated with those chalky, clumped up, and horrible tasting monstrosities from over a decade ago. The truth is, protein powder today mixes easily, comes in a number of delicious flavors, and with all of the recipes out there it’s easy to find some protein shakes you’ll love. This is great news if you haven’t been taking advantage of the benefits that protein shakes can provide.

1. You Can Hit Your Protein Goal for the Day

Protein is essential for life. Every structure in your body is built, at least in part, from proteins. Literally,your entire body is protein (and fats).The Recommended Dietary Allowance (RDA) for protein is 0.8 gm/kg body weight. That means, for most people, getting a single protein shake a day of 30-50 grams will make it very easy for most people to achieve or even surpass their RDA. This is especially true for some vegetarians who may not be consuming very many high protein foods and have trouble consistently getting enough protein.

2. You Can Boost Your Immune System

Whey protein, the protein most commonly used in protein shakes has a been found time and again to boost the immune system. As a review of the research found,

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“Whey and its components are involved in different bio-logical functions including antioxidant activity, anticarcino-genic effects, immunomodulation, passive immunity, disease protection, anti-bacterial, anti-microbial and anti-viral effects, binding of toxins, promotion of cell growth, platelet binding, anti-inflammatory and anti-hypertensive actions.”- A. Suha Yalcin

In short, drink a whey protein shake regularly and your chances of getting that cold that’s been going around the office, decreases.

3. You’ll Get the Most from Your Weight Training

If you’re lifting weights, and you should be, you’re working hard to build muscle and a whey protein shake can help maximize your effort. Intense training leads to muscle damage and a big part of optimizing your results from weight training is providing the body with the building blocks it needs to rebuild and grow new muscle. That primary building block of muscle? Protein.

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For those who are weight training optimal protein intake is around 1 gram per pound of body weight. That means a 175 pound man who lifts weights regularly (3-5) times a week should be consuming around 175 grams of protein a day to help support muscle recovery and growth. This sounds like an impossible task to many people until they realize that simply consuming 1-2 protein shakes per day can make getting one gram of protein per pound of body weight very, very, easy.

While some will claim this amount of protein is dangerous, don’t worry, in healthy people those claims are completely unfounded,

“It is the position of the International Society of Sports Nutrition that exercising individuals need approximately 1.4 to 2.0 grams of protein per kilogram of bodyweight per day….Concerns that protein intake within this range is unhealthy are unfounded in healthy, exercising individuals.” –ISSN

4. You’ll Lose Fat

Protein is known to have a satiating effect on the diet, helping you to feel fuller longer than carbs or fats. Protein also has a larger thermic effect, requiring the body to expend more energy to digest it than carbs or fats. Both of these mechanisms are why increasing protein has been associated with weight loss, and more specifically fat loss. Even though whey protein has been shown to help people lose weight, it digests quickly, so using a slow digesting protein like casein in your shake may be even more beneficial, blunting the appetite and staving off hunger for even longer.

5. You’ll Build MORE Muscle While you Sleep

You don’t build muscle while you’re working out. You damage muscles while you workout. The repair and growth happens during rest, primarily during deep sleep. Researchers have found that simply chugging a protein shake before bed can help increase you’re rate of muscle protein synthesis (rebuild and growth) and recovery versus not having that shake.

6. You’ll Lower Your Cholesterol

Whey protein has been shown to be very effective at helping to lower both total and LDL cholesterol. While it probably isn’t going to replace your blood pressure medications, supplementing with a whey protein shake may help if your doctor has advised “lifestyle therapy” as treatment,

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“whey peptides appear to be a well tolerated and safe lifestyle option for improving BP in a population of prehypertensive or stage 1 hypertensive men and women.”- Pins and Keenan

7. You’re Blood Pressure and Heart Disease Risk is Lower

In this study whey protein supplementation lead to a more than 6 point reduction in those who had elevated blood pressure. While another study found the same blood pressure lowering effects of whey protein to be true in obese people with above normal blood pressure. Whey protein shakes won’t completely reverse high blood pressure but it does appear that, if used consistently, whey protein shakes can be an effective part of a blood pressure reduction plan.

8. They’re Easy “Grab and Go” Nutrition

In our busy lives sometimes we feel the time crunch and reach for  something that’s “easy” and end up with a handful of cookies, chips and other empty calorie foods. Doing this just leaves us tired, irritable, in a mental haze. Worst of all, you’re probably only satisfied for a moment and hungry 15 minutes later.

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Mixing up a quick protein shake on the spot or even having a pre-made shake in the fridge can help keep this from happening. There are lots of really easy and delicious recipes out there that don’t take very long to toss together and will store nicely in the refrigerator for days. Just make sure you shake it up really well if it’s been sitting for more than a few minutes. Protein shakes can provide a nice, fast and easy supplement to fill the gaps in your nutrition, help improve your health and simplify your busy life.

Featured photo credit: Viktor Hanacek via picjumbo.com

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Last Updated on January 11, 2021

11 Hidden Benefits of Using Oil Diffusers

11 Hidden Benefits of Using Oil Diffusers

Affordable, relaxing, and healthy, oil diffusers are gaining popularity with people everywhere due to their extensive benefits. Oil diffusers work through the simple process of oil diffusion, which uses heat to turn oil into a vapor that is then spread around a living space. Diffused oil can have several relaxation and health-related benefits, including safe scent-dispersion, mosquito and mold defense, stress relief, and more!

Read on for 11 hidden benefits of using oil diffusers.

1. Safe Scents That Make Sense

Unlike candles or air fresheners, oil diffusers release cleansing molecules into your air that work to purify it, not overload it with unhealthy chemicals. Electronic diffusers also do not pose the fire risk that candles do. Plus, they contain the added feature of interchangeability, which means you change oil types for different scents and health benefits.

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2. Stress Relief

Several lab studies have confirmed that diffusing essential oils like lavender have been shown to reduce stress and help relieve anxiety in medical patients. Preliminary studies have also shown that oil diffusers can help alleviate symptoms of depression.

3. Improved Sleep

Diffused oil has relaxing properties that can help people of all ages fall asleep quicker and sleep more soundly. Electronic diffusers not only have the option to mix and match different oil blends (Try a lavender, Bulgarian rose, and Roman chamomile blend to help with insomnia), they also run at a gentle hum that helps relax an agitated mind. Many also come with an auto shut-off feature to help conserve oils once you have fallen asleep.

4. Appetite Control

Much like gum, oil diffusers can help stimulate the senses in a way that works to curb appetite. New research has shown that diffused peppermint oil can help curb appetite by inducing a satiety response within the body. Diffused peppermint oil has also been shown to increase energy.

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5. Bacteria and Mold Killing

When essential oils are diffused in the air, they break down free radicals that contribute to the growth of harmful bacteria. Eucalyptus, thyme, and tea tree oils are especially good for this purpose. Diffused oil is also highly effective when it comes to combating fungal yeast threats, as the oil help makes the air inhospitable for yeasts such as mold. Pine and red thyme essential oils are best for combating mold.

6. Decongestion and Mucus Control

Ever tried Vick’s Vapo-Rub? Its decongesting powers come from active ingredients made from the eucalyptus tree. In principle, oil diffusers work the same way as Vapo-Rub, except they diffuse their decongesting vapor all around the room, not just on your chest or neck. Oil diffusers have been known to cure pneumonia in lab mice.

7. Mosquito Repellant

Nobody likes mosquitoes — but when the trade-off means using repellants full of DEET, a toxic chemical that can be especially harmful to children, mosquito control can often seem like a lose-lose. However, scientists have shown that oil diffusers can be used as a safe and highly effective mosquito repellant. Studies have shown that a diffused oil mixture containing clove essential oil and lemongrass essential oil repelled one type of Zika-carrying mosquito, the Aedes aegypti mosquito, at a rate of 100%.

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8. Pain Relief

While applying oils directly to areas of your body may be the most effective way to alleviate pain, diffusing essential oils can also be an effective means of pain relief. When we inhale healthy essential oils, they enter our blood stream and can help internally relieve persistent pain from headaches, overworked muscles, and sore joints.

9. The New Anti-Viral

Research into the anti-viral effects of oil diffusion is now just gaining steam. A recent study showed that star anise essential oil was proven in medical experiments to destroy the herpes simplex virus in contained areas at a rate of 99%. Another study showed the popular DoTerra oil blend OnGuard to have highly-effective influenza-combating powers.

10. Improved Cognitive Function

Diffusing essential oils has also been shown to improve cognitive function. Many essential oils have adaptogenic qualities, which can work twofold in soothing us when we’re stressed, and giving our bodies a pick-me-up when we’re feeling down or sluggish. By working to level out an imbalanced mood, diffused oils also help us to focus. There are also several essential oils which have been shown to help balance the body’s hormones. With prolonged use, these oils can work to repair the underlying causes responsible for hindering cognitive function.

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11. Money Saving

With ten clear benefits of oil diffusers already outlined, there is one more that should now be obvious: using an oil diffuser will help you to save money. As an anti-viral, bug repelling, and stress-relief solution rolled into one safe product, an oil diffuser used with the proper oils will save you money on products you might otherwise be buying to help cure those pesky headaches or get your kids to fall asleep on time. If you’re wondering just how affordable oil diffusers can be, check the buyer’s guide to the best oil diffusers — you’ll be sure to find one that fits your budget!

Featured photo credit: Jopeel Quimpo via unsplash.com

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