A creamy smoothie with crunchy toppings â in a bowl!
Ingredients
Smoothie base
1 1/2 cups plain yogurt
1 banana, frozen
1/2 cup orange juice
1 cup berries of your choice
1 tablespoon flaxseeds
1 scoop vanilla plant-based protein powder, optional
Toppings
1 tablespoon slivered almonds
1 teaspoon chia seeds
1 tablespoon pomegranate seeds
Directions
Blend all base ingredients together until smooth, adjusting for sweetness and thickness.
Serve immediately in a large bowl with toppings.
Ingredient health benefits
Yogurt: With probiotics and prebiotics to go around, yogurt is a great way to show your stomach some love. Yogurt is also a complete protein, which means it has all nine essential amino acids that your body needs to function properly (but canât make on its own). And, most famously, it has calcium to keep your bones happy and healthy.
Bananas: Most everyone knows that bananas are a great source of potassium, but thereâs so much more to this zany-looking fruit than popular knowledge conveys. Bananas also have magnesium and vitamin B6, which help regulate blood pressure and metabolism. And they have fiber to keep your gut working properly.
Flaxseed: This little seed really is worth the hype. Flaxseed is a source of omega-3 fatty acids (omega-3s, for short), which are vital for your body to function as it should. Flaxseed also has fiber and antioxidants that fight damaging free radicals and chronic inflammation.
Chia seeds: Another tiny seed with plenty of perks, chia seeds improve your digestion and promote the growth of good bacteria that keep your gut healthy. Their quirky ability to expand in fluid can help you stay fuller for longer when theyâre in your stomach juices, which can be helpful if youâre trying to lose weight.
Pomegranate seeds: These little gems are as good for you as they taste. The squishy packets around the seeds contain juice thatâs high in antioxidants, which might support the health of your heart. Pomegranate juice may also have cancer-fighting abilities, but research is ongoing. Still, incorporating pomegranates into a hearty, nutritious diet wouldnât hurt!
Nutrition information (per serving)
Makes 4 servings Serving = 3/4 cup
Calories: 160 Carbohydrate: 27 g Sugars: 17 g Fiber: 4 g Saturated fat: 0.5 g Cholesterol: 5 mg Protein: 9 g Sodium: 70 mg
Some have called bananas ânatureâs perfect snack,â and itâs easy to see why. The curvy yellow fruits come conveniently packaged, travel well in a lunch bag or purse and are incredibly versatile. They make a great smoothie mixer or a tasty topper on cereal or oatmeal and even have their very own category of (delicious!) muffins and bread.
Are bananas healthy?
âAbsolutely,â says registered dietitian Elyse Homan, RD, LD. âTheyâre full of nutrients and easy on the gut. Very few people have problems digesting bananas.â
So, what are you eating when you peel and enjoy? A medium-sized ripe banana contains:
105 calories.
1 gram of protein.
28 grams of carbohydrates.
15 grams of (natural) sugar.
3 grams of fiber.
Less than 1 gram of fat.
Health benefits of eating bananas
From vitamins to minerals to fiber, bananas are good for you, with lots of nutrition to offer. Plus, theyâre easy to digest, reiterates Homan. Hereâs a breakdown of bananaâs most notable nutritional benefits:
1. Fiber for improved digestion and disease prevention
With 3 grams (g) of fiber, a banana supplies nearly 10% of what you need in a day, based on a 2,000-calorie daily diet, according to the U.S. Department of Agriculture (USDA) dietary guidelines.
You hear âfiberâ and probably automatically think of digestion. Itâs true â fiber is great for your gut. It helps keep things moving in your intestines, and most of us probably need to eat more.
Vitamin C (ascorbic acid) is a nutrient that helps your body absorb iron and boosts your immune systemâs ability to fight illness. Adults need 75 to 90 milligrams (mg) per day. A banana delivers about 10 mg of vitamin C.
Vitamin C is one of many antioxidants you can get from food. Antioxidants are important because they cancel out free radicals in your body. Free radicals can build up and damage your cells, leading to disease. But antioxidants like vitamin C keep free radicals in check.
âOne banana will give you one-quarter to one-third of the vitamin B6 you need in a day,â says Homan.
4. Potassium for organ health and lower blood pressure
The USDA recommended daily intake of potassium for adults is 4,700 to 5,000 mg. A banana supplies you with about 422 mg, or a little less than 10% of what you need per day.
Potassium, a mineral, does a lot for your body. Itâs essential for the proper function of your:
Heart.
Kidneys.
Muscles.
Nerves.
Getting enough potassium also keeps your blood pressure in a healthy range. Potassium, which lowers blood pressure, balances out sodium, which raises blood pressure.
Homan says potassium also benefits your vascular system â the network of blood vessels and lymph vessels that run through your bodyâs tissues and organs â and reduces your risk of:
Heart disease.
Kidney failure.
Stroke.
5. Magnesium for improved blood pressure, blood sugar and more
A single medium-sized banana offers about 32 mg of the mineral magnesium, which fulfills around 8% to 10% of your daily magnesium requirement.
Magnesium is involved in many processes in your body, including:
Blood pressure.
Blood sugar levels.
Building proteins.
Maintaining bone.
Muscle function.
Nerve function.
Bananas and resistant starch
Green, or unripe, bananas are high in resistant starch. âYour body canât digest resistant starch,â notes Homan. âInstead, itâs a prebiotic that promotes the growth of good bacteria in your colon.â Prebiotics improve digestive health and can be helpful if youâre experiencing diarrhea.
âI often hear patients say they avoid bananas since theyâve heard the fruit is too high in sugar,â says Homan. As bananas ripen, much of the resistant starch changes to sugar. But the health benefits of antioxidants and fiber outweigh the naturally occurring sugar. For those worried about blood sugar levels, pair bananas with a protein source such as peanut butter or a cheese stick for better control.
A small word of warning about unripe bananas: âIf youâre not used to eating resistant starch, start slowly to let your body get used to it. Some people can experience constipation, gas and bloating at first,â adds Homan.
Another plus of this fruit? In addition to all the health benefits of bananas, theyâre less expensive than many other fruits.
Spending time in nature has always been a source of comfort and strength. Gardens and green spaces provide not only beauty and joy, but also vital support for our mental, physical and spiritual wellbeing.
Today the Royal Horticultural Society are announcing a new Rose, âCatherineâs Roseâ, grown by Harkness Roses. The proceeds from this rose will support The Royal Marsden Cancer Charity, helping patients across the country live well with, and beyond, cancer đč1w
Get your blood pressure checked at least once a year and understand what the numbers mean. Severe high blood pressure combined with symptoms such as chest pain or trouble speaking may be a hypertensive emergency, according to the new high blood pressure guideline, and you should call 911 immediately.
Protect and build muscle while getting essential amino acids and calcium with this protein
Milk really does do a body good. Itâs high in calcium, vitamin D and potassium. And itâs also rich in a beneficial protein called casein (pronounced âKAY-seenâ).
If youâre a regular dairy milk drinker, youâre already getting some benefits of casein. But you may want to consider adding more casein to your diet. Athletes and bodybuilders have been using casein protein powder for years. But the benefits of casein arenât just for pro sports players.
âProtein is a vital part of any balanced diet,â says registered dietitian Elyse Homan, RD, LD. âBut different proteins have different effects. Understanding how each protein works is beneficial, especially if youâre supplementing with it.â
What is casein?
Casein is the main protein found in dairy milk, which includes the milk from:
Cows.
Goats.
Sheep.
Casein makes up about 80% of the protein found in milk. The other 20% comes from whey protein.
âWhen you think of curds and whey,â Homan says, âthe solid part is casein protein, and the liquid part is whey protein.â
Help your tissues and organs change and grow as needed.
Protect your body from viruses and bacteria.
Support your bodyâs movement by providing cell structure.
Casein vs. whey
Casein and whey have a lot in common. Theyâre both:
Animal-based proteins.
Complete proteins â they contain all the amino acids your body needs.
Excellent sources of calcium.
Found in dairy milk.
The main difference is that casein is a slower-digesting protein than whey. âCasein forms a gel-like substance in your stomach,â Homan explains. âIt releases more slowly than other proteins and takes longer for your body to absorb.â
Casein protein benefits
Getting the recommended daily amount of protein helps you stay healthy. But caseinâs slow absorption also gives it some added advantages. The health benefits of casein include:
1. Gives you all the essential amino acids
Amino acids combine to form proteins. There are 20 amino acids that your body needs to work correctly, and they join in various ways to create different proteins.
Your body makes some of the amino acids it needs, but there are nine essential amino acids that your body canât produce â you must get them from food. Casein is a complete protein and has all nine essential amino acids.
2. Reduces muscle breakdown
Your cells rely on regular âfeedingsâ of amino acids to continually make proteins. When you go without eating overnight or during an extended fast, your cells may not get the needed amino acids. As a result, they look for those amino acids elsewhere and break down your bodyâs muscles to get them.
As a slow-release protein, casein provides your cells with the amino acids they need over a long period. The slow absorption consistently feeds your cells with amino acids, allowing muscles to recover instead of breaking down.
3. Promotes muscle growth
Casein contains a high amount of leucine, an amino acid that regulates metabolism (how your body changes food into energy) and helps build and repair muscles. If you donât typically consume a lot of protein, adding more leucine-heavy protein to your diet (like casein) can help your muscles grow when also engaging in regular exercise.
4. Provides a good source of calcium
The casein in milk is a good source of calcium, which is essential for teeth and bone health. Not getting enough calcium can lead to a loss of bone mass and increase your risk of osteoporosis (a disease that weakens your bones).
Casein protein powder may contain up to 50% of your recommended calcium intake â but always check the label to make sure that the protein powder is a good source of calcium.
How casein protein powder can help
Casein proteinâs general health benefits are good for everyone. But using casein protein powder ensures youâll get a more significant amount of casein each day. Talk to your healthcare provider about taking casein protein powder for:
Different types of proteins affect you differently after you eat them:
Whey protein, which you absorb quickly, makes you feel full immediately after ingesting it.
Caseinâs slow rate of release helps you feel fuller longer.
One study found that participants who consumed casein protein powder before a meal ate less at that meal than people who had whey protein, egg albumin (made from egg whites) or water alone.
âOur bodies only absorb so much protein at one time,â Homan clarifies. âAbout 30 grams of protein per meal is a good amount to consume. If you plan to have more than one serving of casein powder daily, space it out.â It may help you stave off cravings and decrease snacking between meals, too.
Overnight muscle growth and recovery
Bodybuilders and athletes know that protein is key for building muscle. But keeping your bodyâs protein levels up overnight can be challenging. That is, unless you ingest casein immediately before going to sleep.
Research shows that consuming casein protein before bed balances your bodyâs protein level throughout the night. When your protein level stays consistent, muscles can continue to grow and recover â even though youâre not eating.
What to consider before taking casein
For most people, casein doesnât cause any side effects. But Homan says certain people may need to avoid or limit casein if they have a condition such as:
Casein allergy
If you have a milk allergy, the proteins in milk trigger your immune system and cause it to overreact. People with a milk allergy are allergic to casein, whey or both.
A severe allergy can cause anaphylaxis. More mild symptoms of a milk allergy include:
âCasein allergies are not as common in adults as in children, but they do exist,â notes Homan. If you suspect you have a milk allergy, an allergist can do a test to figure out what youâre allergic to.
Lactose intolerance
Like all dairy products, casein contains the sugar lactose. If you have lactose intolerance, your small intestine canât digest milk sugar. When you have dairy products, you may develop symptoms including:
âCasein supplements do have lower amounts of lactose,â Homan states. âIf youâd like to include casein in your diet but have a lactose sensitivity, the supplement might not trigger it. Talk to your healthcare provider if youâre interested in taking a supplement.â
Protein restrictions
People with kidney disease often need to limit their protein. Too much protein can cause too much waste in your blood. If your kidneys canât remove the waste, the buildup of toxins can lead to serious health complications.
âPeople with a protein restriction, such as those with kidney disease, donât have to avoid casein,â Homan says. âBut they do need to watch how much total protein they eat. Your healthcare provider can help you figure out the right amount.â
Sources of casein protein
There are two ways you can add casein to your diet:
Casein supplements
A powdered casein supplement can help you get high amounts of it, according to Homan. The most common form of casein powder is micellar casein, or you can get a rapidly absorbing type (casein hydrolysate). One serving typically contains 24 to 27 grams of protein. Mix with water to create a protein shake, or add it to smoothies, yogurt or baked goods.
âPeople looking to build muscle or get more protein in their diet should talk to their healthcare provider about adding casein,â she adds. âSupplementing with casein isnât necessary if you have a healthy, balanced diet, but it can be helpful for some people.â
The U.S. Food and Drug Administration doesnât regulate supplements. So, itâs a good idea to look for a casein supplement that underwent third-party testing. Itâs usually a sign of a higher quality product.
Casein food sources
Anyone can benefit from casein, and you and your family probably already get it from the dairy products you consume, such as:
âAdding a dairy product to your breakfast is an easy way to get some casein every day,â Homan encourages. One glass of milk has 8 grams of protein â 6.4 grams (80%) of that protein is casein. âItâs great to start your day with a good protein source.âFACEBOOK
Protect and build muscle while getting essential amino acids and calcium with this protein
Milk really does do a body good. Itâs high in calcium, vitamin D and potassium. And itâs also rich in a beneficial protein called casein (pronounced âKAY-seenâ).
If youâre a regular dairy milk drinker, youâre already getting some benefits of casein. But you may want to consider adding more casein to your diet. Athletes and bodybuilders have been using casein protein powder for years. But the benefits of casein arenât just for pro sports players.
âProtein is a vital part of any balanced diet,â says registered dietitian Elyse Homan, RD, LD. âBut different proteins have different effects. Understanding how each protein works is beneficial, especially if youâre supplementing with it.â
What is casein?
Casein is the main protein found in dairy milk, which includes the milk from:
Cows.
Goats.
Sheep.
Casein makes up about 80% of the protein found in milk. The other 20% comes from whey protein.
âWhen you think of curds and whey,â Homan says, âthe solid part is casein protein, and the liquid part is whey protein.â
Help your tissues and organs change and grow as needed.
Protect your body from viruses and bacteria.
Support your bodyâs movement by providing cell structure.
Casein vs. whey
Casein and whey have a lot in common. Theyâre both:
Animal-based proteins.
Complete proteins â they contain all the amino acids your body needs.
Excellent sources of calcium.
Found in dairy milk.
The main difference is that casein is a slower-digesting protein than whey. âCasein forms a gel-like substance in your stomach,â Homan explains. âIt releases more slowly than other proteins and takes longer for your body to absorb.â
Casein protein benefits
Getting the recommended daily amount of protein helps you stay healthy. But caseinâs slow absorption also gives it some added advantages. The health benefits of casein include:
1. Gives you all the essential amino acids
Amino acids combine to form proteins. There are 20 amino acids that your body needs to work correctly, and they join in various ways to create different proteins.
Your body makes some of the amino acids it needs, but there are nine essential amino acids that your body canât produce â you must get them from food. Casein is a complete protein and has all nine essential amino acids.
2. Reduces muscle breakdown
Your cells rely on regular âfeedingsâ of amino acids to continually make proteins. When you go without eating overnight or during an extended fast, your cells may not get the needed amino acids. As a result, they look for those amino acids elsewhere and break down your bodyâs muscles to get them.
As a slow-release protein, casein provides your cells with the amino acids they need over a long period. The slow absorption consistently feeds your cells with amino acids, allowing muscles to recover instead of breaking down.
3. Promotes muscle growth
Casein contains a high amount of leucine, an amino acid that regulates metabolism (how your body changes food into energy) and helps build and repair muscles. If you donât typically consume a lot of protein, adding more leucine-heavy protein to your diet (like casein) can help your muscles grow when also engaging in regular exercise.
4. Provides a good source of calcium
The casein in milk is a good source of calcium, which is essential for teeth and bone health. Not getting enough calcium can lead to a loss of bone mass and increase your risk of osteoporosis (a disease that weakens your bones).
Casein protein powder may contain up to 50% of your recommended calcium intake â but always check the label to make sure that the protein powder is a good source of calcium.
How casein protein powder can help
Casein proteinâs general health benefits are good for everyone. But using casein protein powder ensures youâll get a more significant amount of casein each day. Talk to your healthcare provider about taking casein protein powder for:
Different types of proteins affect you differently after you eat them:
Whey protein, which you absorb quickly, makes you feel full immediately after ingesting it.
Caseinâs slow rate of release helps you feel fuller longer.
One study found that participants who consumed casein protein powder before a meal ate less at that meal than people who had whey protein, egg albumin (made from egg whites) or water alone.
âOur bodies only absorb so much protein at one time,â Homan clarifies. âAbout 30 grams of protein per meal is a good amount to consume. If you plan to have more than one serving of casein powder daily, space it out.â It may help you stave off cravings and decrease snacking between meals, too.
Overnight muscle growth and recovery
Bodybuilders and athletes know that protein is key for building muscle. But keeping your bodyâs protein levels up overnight can be challenging. That is, unless you ingest casein immediately before going to sleep.
Research shows that consuming casein protein before bed balances your bodyâs protein level throughout the night. When your protein level stays consistent, muscles can continue to grow and recover â even though youâre not eating.
What to consider before taking casein
For most people, casein doesnât cause any side effects. But Homan says certain people may need to avoid or limit casein if they have a condition such as:
Casein allergy
If you have a milk allergy, the proteins in milk trigger your immune system and cause it to overreact. People with a milk allergy are allergic to casein, whey or both.
A severe allergy can cause anaphylaxis. More mild symptoms of a milk allergy include:
âCasein allergies are not as common in adults as in children, but they do exist,â notes Homan. If you suspect you have a milk allergy, an allergist can do a test to figure out what youâre allergic to.
Lactose intolerance
Like all dairy products, casein contains the sugar lactose. If you have lactose intolerance, your small intestine canât digest milk sugar. When you have dairy products, you may develop symptoms including:
âCasein supplements do have lower amounts of lactose,â Homan states. âIf youâd like to include casein in your diet but have a lactose sensitivity, the supplement might not trigger it. Talk to your healthcare provider if youâre interested in taking a supplement.â
Protein restrictions
People with kidney disease often need to limit their protein. Too much protein can cause too much waste in your blood. If your kidneys canât remove the waste, the buildup of toxins can lead to serious health complications.
âPeople with a protein restriction, such as those with kidney disease, donât have to avoid casein,â Homan says. âBut they do need to watch how much total protein they eat. Your healthcare provider can help you figure out the right amount.â
Sources of casein protein
There are two ways you can add casein to your diet:
Casein supplements
A powdered casein supplement can help you get high amounts of it, according to Homan. The most common form of casein powder is micellar casein, or you can get a rapidly absorbing type (casein hydrolysate). One serving typically contains 24 to 27 grams of protein. Mix with water to create a protein shake, or add it to smoothies, yogurt or baked goods.
âPeople looking to build muscle or get more protein in their diet should talk to their healthcare provider about adding casein,â she adds. âSupplementing with casein isnât necessary if you have a healthy, balanced diet, but it can be helpful for some people.â
The U.S. Food and Drug Administration doesnât regulate supplements. So, itâs a good idea to look for a casein supplement that underwent third-party testing. Itâs usually a sign of a higher quality product.
Casein food sources
Anyone can benefit from casein, and you and your family probably already get it from the dairy products you consume, such as:
âAdding a dairy product to your breakfast is an easy way to get some casein every day,â Homan encourages. One glass of milk has 8 grams of protein â 6.4 grams (80%) of that protein is casein. âItâs great to start your day with a good protein source.âFACEBOOK
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đŒ âWhich nappy cream again?â đ„Š âIs this snack okay?â đ± âShould I Google that rash one more time?â
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