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…Whey: What is it? Why use it?…

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When you walk into a supplement store you can not help but get over whelmed by the rows upon rows of when/meal replacement shakes.

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So many brands…

So many names…

So many flavors…

So many different prices…

What exactly is whey and does anyone really need it?

Whey protein are the protein molecules that are  separated from whey (the liquid by-product of cheese).  Since it is a by product of cheese it can be seen as having a low lactose concentration.

Whey protein has all 9 essential amino acids  which aids in the synthesis of muscle development and growth.

There are several different types of whey protein that may be seen while you are shipping.  They are:

  • Whey Protein Isolate: This source of protein has gone through more processing to help remove all of the lactose and fat that can be traditionally found in most protein powders.  This means this source of protein has a higher concentration of protein and is typically more expensive due to the additional processing steps it has gone through.
  • Whey Protein Concentrate:This source of protein has relative low levels of carbohydrates.  Depending on the brand and overall processing, this will determine how high the concentration of protein that you purchase.
  • Whey Protein Hydrolate: This source of protein is typically more fine and broken down.  It can be typically found in baby formula and other medical nutritional sources because it can be absorbed faster than the other whey proteins.  It does not require as much digestion and is rapidly absorbed by the body.

Consuming whey protein products can aid those who are looking to lose weight.  Whey protein shakes can be taken in conjunction with a good diet and regular exercise routine.  It can help improve athletic performance and can be a good nutrient source for infants, children, or people with extreme health issues.

There is no right/wrong brand for you to pick when trying to find a good whey to use.  You will have to figure out what brand will appeal to your taste buds, health goals, and spending budget.

As always, make sure to check with your doctor before doing  any extreme diet changes.  You will want to consult the help of a medical professional to make sure that you are using any supplements correctly.

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…infinite life fitness recipe: sweet potato chocolate fudge cake…

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Chocolate Cake… two words that will make most people’s ears perk up and their mouths will  start watering.

Getting healthy and fit does not mean that you have to completely abandon the things that taste the best to you.  As with anything, you can still enjoy your favorite things but, MODERATION is key.  If you have a sweet tooth enjoy a nice small slice of chocolate.  If you want a brownie or some ice cream stick to the actual serving size that is recommended on the size of the box (yes that means measuring out or weighing out the correct portions) instead of just guessing at the amount that you think is “a small portion of food”.

Another trick that I have learned is to find other recipes that provide the same great taste of regular treats but carry more nutritional macronutrients.  There are a lot of recipes out there…so try out a few to see what you will like the best! And never be afraid to change recipes around s that they contain things that YOU like. It may take several attempts to get the recipe down the way you like but that is the fun part…trying to figure out what will turn out delicious (and nutritious!)

Today I am sharing the recipe of an outstanding treat.  Sweet potato chocolate cake.  It is very flavorful moist, and honestly taste the exact same as other chocolate treats that you can get at the store.

What you will need:

(Put all of these ingredients into a food processor)

  • 2 whole eggs
  • 1 cup cooked sweet potato
  • 40-50 stevia drops (Or other sources of sweetener.  You can also use sugar or honey)
  • 1 tablespoon vanilla extract
  • 1/4 cup plain greek yogurt
  • 2 scoops protein powder (I used 1st Phorm Whey Protein)
  • 4 oz unsweetened apple sauce
  • 8 tablespoons cocoa powder (or dark chocolate cocoa powder)
  • 4 tablespoons coconut flour
  • 1/2 teaspoon baking powder
  • 1/2 teaspoon baking soda

What you will do:

  • Heat your oven to 350 degrees
  • Blend all of the above ingredients together VERY WELL!
  • Place combined ingredients into a muffin pan (or you can make a pan of brownies and later cut them into desirable slices).
  • Cook these for 20 – 25 minutes checking them periodically
  • IMPORTANT: *make sure you use either silicone bake ware or line your bake ware with parchment paper.  It makes the cake cook evenly and helps to limit the outside cooking faster than the inside (making it easier to separate after it has cooled).

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I typically will make a few dozen of these and keep them in the freezer.  This allows them to last a lot longer.  When you would like to enjoy one just pop it in the microwave and top with a dollop of peanut butter, whip cream, Greek yogurt, or even low calorie ice cream (like Arctic Zone).  The great thing about this recipe is that you can get very creative! You an add nuts, chocolate chips, dried fruit, or anything else you would like. BUT BE CAREFUL with the amount of things that you add.  The more you add the more you compromise the good nutritional value of this healthy treat.

Try this out on your own and dress it up however you like.  If you decide to try it post it on instagram and tag the picture with #infinitelifefitness so that I can see it! 🙂

Hope that you are able to enjoy them as much as I do!.

 

 

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