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Make your own whey protein at home

Protein supplements have become the need of the hour today. But, the prices of supplements are away to high. Not everyone can afford to invest in them. So, does that mean that they need to compromise on their proteins?

NO!

Here is how you can make whey protein at home and get your daily dose of protein!

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  • Choose any milk product like yoghurt/curd, paneer (cottage cheese) or buttermilk.
  • The curd is the easiest option available at home but you can choose any products mentioned above.
  • Take a bowl and put a strainer on the top of it. (Strainer can be big or small)
  • Take a small muslin cloth and place it over the strainer.
  • Put 250 grammes of curd on the strainer and cover it with a plastic wrap. Keep it in the refrigerator overnight for 6-8 hours.
  • Remove the bowl which was kept overnight. The solid part which is there on the top of the strainer is called as curd cheese and the liquid which will be collected in the bowlis called as home whey protein.

The shelf life of homemade whey protein: –

  • If you refrigerate homemade whey protein, it can last up to 6 months.
  • It can be stored in airtight bottles or glass jars.
  • It is ideal to make a whey protein batch for a month and then prepare another fresh stock.

Nothing goes waste! You can use the curd cheese as well… 

  • Curd cheese can be mostly commonly used as a cheese dip or cheese spread. You can add milk according to your requirements. If you want to make a dense dip then milk should be less and vice versa.
  • This curd cheese which is obtained has healthy fats which are required by the body.
  • Apart from these dips, you can use curd cheese in baking cakes as well. 

Benefits of homemade whey protein: –

– It has no additives. It is the source of pure whey protein!

– It is cost effective, unlike the supplements which are available in the market.

– It has abland taste so you can blend it into your own protein shake!
“ Now you can fulfil your protein needs with purest whey protein “

How much protein is there in homemade whey protein has and how to measure it?

1/2 cup = 15 grams.

1 cup = 30 grams.

Here are some interesting recipes to make your bland whey protein into tasty protein shakes!

(1) Peanut choco blast!

shejk

Name of the ingredient              Quantity
         Peanut butter            2 tbsp.
             Banana                1
Home Made whey protein             1 cup
               Curd             ½ cup
        Skimmed Milk             1 cup
         Cocoa powder             ½ tbsp.
Nutrition Facts
Nutrients Nutrition per serving
Calories 465
Protein 43 g
Carbohydrates 39 g
Fats 17 g

* Nutrition facts are derived on the theoretical basis.

METHOD: –

– Blend all the ingredients together and serve it.

– It can be an excellent post workout supplement.

(2) Power Green!

 
 

Name of the ingredient              Quantity
        Spinach/Kale              1 cup
             Banana                1
               Curd             ½ cup
        Skimmed Milk             1 cup

 

Nutrition Facts
Nutrients Nutrition per serving
Calories 235
Protein 18 g
Carbohydrates 38 g
Fats 4 g

* Nutrition facts are derived on the theoretical basis.

METHOD: –

– Blend all the ingredients together and serve it.

– It can be an excellent post workout supplement or can be used as a meal replacement also.

(3) Mango Rejoice!

 

 

Name of the ingredient              Quantity
        Apple Juice             1 cup
             Mango                1
Home Made whey protein             1 cup
               Curd             ½ cup
          Orange Juice             1 cup
        Pineapple pieces             ½ cup

 

Nutrition Facts
Nutrients Nutrition per serving
Calories 600
Protein 64 g
Carbohydrates 79 g
Fats 4 g

* Nutrition facts are derived on the theoretical basis.

METHOD: –

– Blend all the ingredients together and serve it.

– It can be an excellent post workout supplement or can be used as a meal replacement also.

(4) Choco Shake!

 

Name of the ingredient              Quantity
       Skimmed Milk             1 cup
             Water             1 cup
Home Made whey protein             1 cup
          Instant coffee             1 tbsp.
         Cocoa Powder             1 tbsp.

 

Nutrition Facts
Nutrients Nutrition per serving
Calories 350
Protein 32 g
Carbohydrates 87 g
Fats 8 g

 * Nutrition facts are derived on the theoretical basis.

METHOD: –

– Blend all the ingredients together and serve it.

– It can be an excellent post workout supplement or can be used as a meal replacement also.

(5) Pro-Oats shake!

 

 

Name of the ingredient              Quantity
       Skimmed Milk             1 cup
 Dry Oats/ Steel cut oats             1 cup
Home Made whey protein             1 cup
          Cinnamon             ½ tsp
             Honey             2 tbsp.
         Almonds (Chopped)              5-8 pcs.

 

Nutrition Facts
Nutrients Nutrition per serving
Calories 580
Protein 44 g
Carbohydrates 92 g
Fats 12 g

 * Nutrition facts are derived on the theoretical basis.

METHOD: –

– Blend all the ingredients together and serve it.

– It can be an excellent post workout supplement or can be used as a meal replacement also.

 Now enjoy your daily protein source without worrying about the cost and nasty ingredients!

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To be Healthy – do you have to go on a diet?

health-conscious

Most of who are on the higher side of an “acceptable weight spectrum” and trying to lose weight, and you declare your intentions to the world, then you have to be prepared to battle questions such as “Oh, you must be on a diet” since you have decided to lose weight. Day in and day out you will be asked this question and you will just not be able to wriggle out of the situation.

As days pass it only gets annoying when people can’t stop staring at your food plate, followed by the responses such as do you only eat salads, do you live off of them? How do you survive? Or are you allowed to eat rice or roti? leave alone desserts.

Does being health conscious mean that you have to be on a diet 24×7 365 days a year?

No, is the answer to the above question but sadly, the perception at large is that to be health conscious one has to go on a diet.

Let us first clearly understand what is diet?

The textbook definition of Diet is that ‘it is a sum of food consumed by a person or organism’. Going by that, diet is anything and everything one eats. So there you go, every single person and every organism on earth are on a diet every single day.

Although today, the word diet implies intake of specific nutrients for health or weight management.

Now the third definition which most people think of when you talk about “Diet” is that you have to eat as little as possible, you have to eat everything raw and the food has to be bland and tasteless.

Does it mean that we have to go on restrictive diets to be health conscious? What is being healthy? Does it mean hitting a particular digit on a weighing scale? Does it mean you have to shrink down to size 0?

What if you have those 8 pack abs and look as if you just walked out of the magazine cover, but have very bad sleep cycles and blood cholesterol shooting right through the roof? Does that term you as being healthy?

According to the WHO, health is, “a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity”.

Our definition of health is not even close to the real meaning. In the clamour of following fads and trying to fit into the picture perfect images created by media and peers, we let go of other aspects that make us healthy. In order to look a particular way, we let our mental and social well-being take a back seat.

Yes, it is important to eat the right food but, do we really have to be so rigid about it?

The most important thing to keep in mind is doing everything in moderation, eat fruits and salads daily but, don’t skip the roti altogether. Go for that piece of cake every once in a way, just don’t overdo it.

The most neglected aspect of being healthy is being mindful. Be present in the moment, especially while you eat. Do not be all over the place, or engrossed in your phone as you shove down the food.

One thumb rule to follow would be to ‘chew your water and drink your food’. Yes, that’s right!! Chew each morsel so well that it is literally liquid before you gulp it down. And when you drink a beverage, take a sip, swivel the liquid in your mouth. Let all your sensory ends of your tongue get activated and experience the flavour of the beverage before it goes down your throat. Believe me, your gut will thank you for it.

Your body already knows what it needs and how much but you need to tune in and give it time to do its job. When you eat with full attention and take your time, the gut sends a signal to your brain when you’ve had enough. This helps you cut down your food intake and yet make you feel more satiated than ever.

Remember it’s not what you eat but how you eat it is what’s more important.

Be active. Do what you most enjoy doing. Go for a run if you like, or just stroll around with a pet. Swim if you have to. Post your exercise you should feel good about yourself, not want to hit the sack and stay there all day.

And most of all do not forget to pay attention to your mind. A sound mind resides in a sound body. But, if you let go of your mind no matter what you do for your body it won’t work quite well enough.

Practising some deep breathing and meditating for a few minutes a day works magically for your mental well-being. If you are not a fan of meditation, then listen to some music to uplift your mood or How about going for a deep tissue massage? All these remedies will help you to calm down your mind and de-stress.

Do not fear to socialise with friends just because you are on a diet. Mingling with like-minded people makes you feel happy and boost your morale. There is no better therapy than sharing a laugh with some good friends.

So, my take on being health conscious is that you should be able to enjoy life to the fullest while feeling good about yourself. Eat healthy unprocessed foods in most of your meals on most days of the week, but don’t shy away from letting go once in a while. And, take care of your mental health along with your physical need.

So what is your take on being health-conscious?

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The Brain-boosting foods

mixed-nuts-kernels

We are very well aware that what we eat affects our body. Not-so-surprisingly, it also affects our mood, the brain functioning, our memory, and even our ability to think, handle stress or simple daily tasks.

Maintaining weight and staying fit shouldn’t be the only goal, but we also need to make sure we eat the right foods so that our body functions at its best and our organs stay healthy too. I would now like to throw some light on the high-powered organic engine of our body- The Brain!

Our brain regulates innumerable complex functions in our body and is constantly working even when we sleep! It stores an incredible amount of information in the form of images, texts and concepts.

We need to ensure that we constantly supply the fuel that our brain needs for its round the clock functioning. The best fuel for our brain is- Glucose, which is obtained from the carbohydrate-rich foods that we consume- Fruits, vegetables, whole grains, etc.

Apart from this main driving fuel, our brain also requires certain specific nutrients just like our heart, lungs or muscles do, to run efficiently.

Nutrients like Vitamin E, iron, folate, essential fatty acids (EPA and DHA), vitamin C, B12, zinc, etc. play a vital role in our cognitive functioning.

Let’s have a look at the foods are particularly important to keep our grey matter happy-

1) Nuts-

Nuts, especially walnuts and almonds, are extremely good for the brain and nervous system. They are packed with omega 3 and omega 6 fatty acids, vitamin B6, and vitamin E. Our brain is made up of 60% fat and low levels of good fats in food and body can contribute to depression, Alzheimer’s, and dementia. Vitamin E has been shown to prevent dementia by protecting the brain from free radicals.

2) Fatty Fish-

The active form of omega-3 fats, i.e. EPA and DHA, occur naturally in fatty fish like tuna, salmon, mackerel, sardines, herring, etc. Make sure you do not fry these fish as Omega 3 gets destroyed at high temperatures. Steaming or grilling is the best method to cook fish.

DHA is an essential during pre and postnatal brain development. In infants, DHA is needed for the growth of brain cells and other brain structures. It has not only shown to improve memory but also prevents the age-related memory loss. Greater incorporation of DHA into cell membranes prevents the brain, especially the neurons from oxidative stress.

3) Dark Green Leafy Vegetables-

Vegetables like collard greens, spinach, broccoli are good sources of B complex vitamins, beta-carotene, iron, folic acid, fibre, etc. These nutrients protect against free radicals and excavate the heavy metals that can damage the brain.

Folic acid is linked to lowering the levels of homocysteine ( a non-protein amino acid) in the blood, which otherwise may trigger the death of nerve cells in the brain.

4) Avocados-

This creamy treat is a rich source of MUFA, omega 3 and omega 6 fatty acids. It also comes with many antioxidants of its own, including vitamin E and Vitamin C, which protects the body and the brain from free radical damage.

5) Sunflower and Pumpkin seeds

They are packed with Vitamin E and contain a rich mix of protein, omega fatty acids, and B complex vitamins. These seeds also contain tryptophan, which the brain converts into serotonin to boost mood and combat depression.

We can sprinkle them on top of our salad or consume directly as a snack… well, I would say, a Brain-boosting Snack!

6) Berries:

These are antioxidant powerhouse which protects the brain from oxidative damage due to the free radicals which can prevent premature ageing, Alzheimer’s and dementia. The flavonoids in the berries also improve the nervous impulse transmission, improve memory, learning, and all cognitive functions.

7) Dark Chocolate:

Here’s a good news for the chocolate lovers! The flavonols in chocolate improve blood vessel functioning, which in turn ensures smooth flow of blood to the brain thereby improving our cognitive functions and memory. Chocolate also stabilizes our mood and eases our pain (goes without saying). Hey, but not to forget, moderation is the key! 2 pieces of 70-80% dark chocolate are more than enough to keep our mood and the brain cells happy.

It’s a list of simple foods that are easily available and we do consume these on and off. We can now pay a special attention to them and consume them more often to keep our Brain super-healthy!

 

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What should you eat before your workout?

pre workout meals1

It is a commonly known fact that workouts are necessary for the maintenance and well-being of our system. While working is on everybody’s mind, must also work out with the sole aim of wanting to reduce their weight. To achieve your weight loss goals proper diet combined with exercise is the best

For all those wanting to start their workout regime has to bear in mind that one cannot exercise without having something to eat as diet and exercise go hand in hand. In fact. Diet contributes 70% and exercises 30% to achieve the desired results. But 70% diet does not mean you have to eat less, it means that you eat the right meal at the right time and in the right proportion. Hence it is very necessary to look into your pre-work meals.

Why proper pre-workout meals are necessary!

One of the reasons to have something to eat before you start your work out is to protect your muscles from overstrain by reducing the glycogen depletion and the breakdown of the muscle protein. Also, the levels of the stress hormone called cortisol can be maintained at the optimal level by giving your body the proper nutrition that it needs.

Pre-workout meals should be a combination of complex carbohydrates and simple carbohydrates for a slow and steady release of energy throughout your workout. Along with carbohydrates adding a small amount of protein helps to decrease the exercise-induced muscle loss. When you exercise, blood flow is diverted away from your digestive system to your muscles. Hence one should avoid meals which take time to digest like meals high in fats and fibre.

Ideally, if you work out in the mid-day, afternoon or in the evening one should eat about 2-3 hours before the workout to give time for your system to move the food out of the stomach and begin digestion and absorption. Some of the examples of pre work out meals can be whole wheat toast with banana and low-fat yoghurt and fruit smoothies with some granola bar or any traditional Indian balanced meal.

For early morning workouts, your glycogen (stored carbohydrates) and blood sugar levels are low. The time between your last meal at night and early morning, tend to be between 10-12 hours. During this overnight fast, your glycogen stores slowly decline because it is being used up to keep various bodily functions going while you sleep. So for early morning workouts, eating a small amount of rapidly digestible carbohydrate like any seasonal fruit be the best choice.

I have put down a list of few foods that you can have a workout! By feeding your system with proper nutrition before any form of exercise you can achieve positive results

#Fruits: 

fruit-2833810_640

The consumption of fruits with a high glycemic index can be ideal for a workout. The high GI fruits not only contain low fat but also contain easily digestible sugars. This helps the food to digest well before the workout and the necessary fuel needed for a vigorous workout is also obtained. Also, you do not feel this healthy snack bouncing in your stomach while exercising, thus relieving you of an uncomfortable feeling. Some of the fruits which can be consumed are the banana, apple, mango, pineapple, watermelon, etc.

#DryFruits – Almonds and Walnuts:

dried fruits

Dried fruits, as well as nuts like almonds and walnuts, can be an excellent pre-workout snack. Firstly, they get digested very fast and thus you can grab a hand full of the nuts just before you head to the gym. Also, they comprise of carbohydrates, which can be easily broken down and provide you with the necessary energy during a vigorous exercise.

#Chia Seeds: 

cia seeds

Packed with powerful antioxidants, omega-3 fats and proteins, chia seeds can form a perfect pre-workout meal. These help in getting the much-needed energy, strength and stamina, you can safely vouch for chia seeds.

#Oatmeal: 

oatmeal

Rich in fibre and vitamin B content, oatmeal can be voted as another best pre-workout food. Because of a large amount of fibre in it, it gets digested slowly, providing a steady release of energy into the bloodstream. This can keep your energy levels up for a long time.

But a word of #caution! Oatmeal gives best results during a workout when consumed at least half an hour before you hit the gym.

#Lemon and Honey water: 

lemon honey water

To start your day fresh before a workout, you can consume lemon and honey water. The honey and lemon combination can give you the much-needed energy to sustain throughout the workout. Being an excellent detoxifier, drinking this is a sure way to achieve your weight loss goals.

#Yogurt: 

Packed with protein content, yogurt should be had well before workouts. It prevents muscle damage and when combined with fruits, it can form an excellent pre-workout snack.

Have a happy workout by consuming the above-listed foods and stay fit and healthy!

 

 

 

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