Hemp Protein - The King of the Plant Kingdom by Mathew G. Kadey MSc., RD

The importance of obtaining high quality protein from the diet should not be taken lightly. Protein is the fundamental building block for our muscles and it is essential that these same muscles be supplied with a daily dose of high quality protein. This is especially true for those who are exercising on a regular basis. As a result of this need, protein powders are in high demand. Despite its drawbacks, soy protein has traditionally been the most popular choice in terms of a plant protein supplement. However, there is now a new option and it’s definitely worth some attention. For some time now, hemp as a food has been available in Hemp Seed Nut, Hemp Seed Nut Butter and Hemp Seed Oil forms. Now consumers can benefit from hemp in the form of a protein powder. Hemp Protein Powder has been raising eyebrows in the marketplace as a very competitive protein source and a great source of all the essential amino acids. Hemp foods come from the same plant species as marijuana (Cannabis sativa l.), but from a special variety that contains virtually no THC (tetrahydrocannabinol), the chemical that triggers marijuana's psychoactive effects. Hemp Protein Powder is produced when whole hemp seeds are cold-pressed to expel the oil, leaving behind a dry “cake.” This cake is then milled at low temperatures to remove some of the fibre and produce a concentrated form of protein. Nutritional Benefits of Hemp

 

      Hemp Protein Powder can supply any diet with a vegetarian source of essential fatty acids, antioxidants, vitamins, minerals, fibre, chlorophyll and a complete, balanced gluten-free source of the essential amino acids.

      Many plant proteins are labelled "incomplete" proteins as a resulting from the low amounts of one or more of the nine essential amino acids. Truth be told, the "incomplete" label is somewhat misleading as all plant proteins do contain each of the essential amino acids. But in most cases (e.g. grains, legumes), levels of one or more amino acid are insufficient for human needs. However, hemp protein supplies enough of each of the essential amino acids to contribute to the human body’s requirements. In fact, an important aspect of hemp protein is that it is a quality source of the amino acids arginine and histidine, both of which are important for growth during childhood, and of the sulphur-containing amino acids methionine and cysteine, both of which are needed in the production of vital enzymes. Hemp protein also contains relatively high levels of the branched-chain amino acids that are crucial in the repair and growth of lean body mass, making a hemp protein shake after a workout a worthwhile investment. Almost two-thirds of hemp protein is made up of edestin, a globulin protein found only in hemp seeds. This makes hemp the superior source for this protein in the plant kingdom. Edestin is a type of plant protein that is similar to protein found in the human body, and thus is perfectly suited to aid in meeting the body’s cellular needs such as DNA repair. Since much of hemp’s protein resembles that found in human blood, hemp protein is very easily digested and assimilated. In addition, another one-third of hemp’s protein is albumin, another high quality globulin protein also found in egg whites. When purchasing a hemp protein powder you should be looking for a brand that supplies at least 50% protein by weight, supplying 15 grams of protein per 30 gram serving.

     While hemp protein powder may contain more total fat than many other protein powders available today, it should be stressed that almost all of this fat comes from the essential polyunsaturated fatty acids omega-6 and omega-3. Hemp is recognized by the World Health Organization as having what is considered to be an optimal three-to-one balance of omega-6 to omega-3 essential fatty acids. It is this ratio that is believed to be ideal in promoting long-term well-being by decreasing the likelihood of developing heart disease, diabetes and depression.

      Importantly, the fat present in hemp is also one of the few food sources of the fatty acid known as gamma-linolenic acid (GLA). GLA is showing promise in helping the fight against chronic diseases.

     Hemp Protein Powder contains no additives or preservatives. While many protein powders use artificial flavouring, Hemp Protein Powder’s  natural nutty flavour is all the flavour needed.

Hemp versus Soy

      In the plant kingdom hemp is second only to soy in protein content. But it has several advantages over the soybean.

     Unlike Hemp Protein Powder, many soy protein isolate powders that are not labelled organic are often processed with hexane, a petroleum solvent that has adverse impacts on the environment and potentially human health. The resulting hexane-processed soy is utilized in many soy protein powders, cereals and bars. Hemp protein Powder produced using only expeller (cold) pressed techniques does not involve the use of hexane in the production process. It is this same technique that ensures valuable vitamins and minerals are not destroyed during processing.

       Soy protein contains oligosaccharides that can cause stomach upset and gas in some individuals. Hemp Protein Powder is free of this irritant and there are no known allergens present in Hemp Protein Powder. The addition of sugar to many soy protein products is also a concern for our expanding waistlines.

      Perhaps the most important difference, the non-organic soybeans used in many soy protein powders are often derived from genetically modified soybeans. Hemp is never genetically modified. In addition, hemp foods have low environmental impact because hemp doesn't require Herbicides or Pesticides to grow.

How to add Hemp Protein Powder to your diet

      Hemp protein powder can be mixed into juices, smoothies and protein shakes. It can be used during baking by adding to pies, cakes, muffins and breads at a 25% hemp to 75% flour ratio. This is especially useful for those following the low carbohydrate lifestyle.

      Whether you are vegan, vegetarian or a carnivore, whether you are young or old, active or sedentary, Hemp Protein Powder is a tasty way to obtain your body’s protein needs, and is readily available at a natural products retailer near you.

Source: http://www.manitobaharvest.com/nutrition/index.asp?itemID=172

6 Nutrients That Speed Fat Loss and Why You Should Get Them in Your Diet.

An ever-increasing amount of research now suggests that incorporating specific foods into a calorie-controlled diet can actually promote greater fat loss and give you improvements in body composition. Based on the latest scientific research, I’ve compiled a list of 6 foods that appear to give a definite edge in terms of fat reduction. They should be in every bodybuilder’s diet. Are they in yours?
1. Grapefruit
Grapefruit has been a part of many kooky diets over the years. However, now there is solid scientific evidence that suggests grapefruit does provide a positive impact on the body’s insulin levels that results in better fat loss1.
In this 12-week pilot study, researchers from the American-based Scripps Clinic revealed that overweight people who ate a serving of grapefruit with each meal (3 times a day) experienced an average weight loss of 3.6 pounds compared to a control group that lost only 0.5 of a pound.
The study participants maintained their daily eating habits and slightly increased their exercise routine. The simple addition of grapefruit resulted in significantly greater weight loss and some participants even lost more than 10 pounds during the study1.
The researchers speculated that some “hidden” chemical properties within the fruit enhance the effects of insulin and this is supported by the lower glucose and insulin measurements seen in participants that consumed grapefruit. Lowering insulin secretion in response to food intake enables fat to be burnt for energy and also increases satiety- satisfy hunger while consuming fewer calories.
Bodybuilders are generally leaner than the regular population so don’t expect that the consumption of grapefruit will enable you to shed 10 pounds of body fat. However, eating a slice or two of grapefruit after a meal appears to help promote lower, steadier glucose and insulin levels that reduce hunger and promote better fat metabolism. This simple strategy may well enhance fat loss during a calorie-controlled diet.

2. Red Wine
Yes, red wine should be a part of every health conscious person’s diet. Small amounts of this beverage provide numerous cancer-preventative effects but red wine may also enhance fat metabolism2.
One of the biggest discoveries in nutritional science is the identification of resveratrol, the active ingredient in red wine. This compound has been shown to dramatically increase the rate at which cells metabolize fat. Resveratrol stimulates the SIRT1 gene to produce a protein called sirtuin-1 which blocks a receptor on fat cells. When this receptor is blocked, lipolysis (the breakdown of fat) is increased and the formation of new fat (adipogenesis) is decreased2.
Other studies have shown that the stimulation of this protein by resveratrol (red wine consumption) also activates the genes that promote a longer, healthier lifespan. Resveratrol comes from the skin of grapes but since it oxidizes quickly (losing its metabolic effect in the process) fresh grapes and white wine are less effective sources. Red wine is a unique source of resveratrol as it retains the same amount as was in the grape at the time of fermentation.
I’ll give you an idea of how much I believe in the health benefits of this compound. Previously I’ve never drank red wine and never really cared for it’s taste at all. However, based on the steadily accumulating health benefits of this drink I’ve trained my self to have a half-glass of red wine with my evening meal, every night. This small amount won’t have any detrimental effect on body fat and it’s all that’s required to provide some rather powerful heath benefits. It doesn’t have to be the expensive stuff either. Around 5 bucks will get you a very drinkable red wine. Remember to seal the bottle tightly as it red wine tends to go acidic rather quickly.
Now, I’m not advocating that consuming large amounts of red wine is going to get you ripped. Not for a second. Alcohol is alcohol; it is a calorie-dense nutrient that acts a lot like fat in promoting calorie storage. However, bodybuilders need to get their head around the idea that everyday science is unveiling previously “hidden” compounds in regular foods that have profound benefits to our metabolism and physiology. And sometimes these compounds are found in foods that are not your typical bodybuilding staples. Smart bodybuilders will incorporate this new research into their diets and reap the benefits.
3. Whey Protein
If you’re looking for foods shown in research to enhance fat metabolism and improve body composition (increase fat loss and/or lean body mass) you cannot go past high quality whey isolate. The research is tremendously compelling. Here are some examples.
One study examined the effects of supplementation with a high quality whey protein in comparison to casein in healthy adults. Even though no exercise was performed during this trial after the 10 week supplementation period (only 20 grams a day), the whey group demonstrated a decrease in body fat percentage and an improvement in anaerobic performance3.
A study on rodents has shown that supplementation with a whey isolate during 6 weeks of exercise training resulted in much better improvements in body composition compared to supplementation with casein or carbohydrate. The researchers discovered that whey isolate (but not casein or carbohydrate) preserved lipid oxidation in the hours during and after exercise, unlike the other supplements. This means this type of whey promotes greater utilization of body fat for fuel4.

4. Dairy Calcium

A substantial amount of scientific research has accumulated over recent years that support a rather unlikely concept. The amount of calcium consumed within the diet appears to be a key component in the regulation of energy metabolism. The evidence suggests that a high calcium intake not only protects against body fat accumulation, it enables a person to utilize (burn) more fat for energy. The amount of calcium in the diet basically determines how easily an individual gains or loses body fat. So if you’re after a lean’ mean physique you’d be crazy not to increase your intake of calcium.

However, before you go rushing out to buy a pack of calcium pills, beware that the best source of calcium that promotes fat loss is from dairy foods that are rich in protein.
Dairy proteins that are rich in calcium appear to provide the greatest fat-loss effect6. A review of the current literature on the impact of calcium’s effects on body composition clearly shows that calcium from dairy sources exerts a significantly greater effect on fat metabolism and weight loss than calcium supplementation. 5. Fiber-Rich Vegetables

A high intake of vegetables (high in naturally occurring fiber) is one of the real secrets to an ultra lean body7. Best of all, a high vegetable intake enables your supplements to exert their potent effects on muscle growth. Unfortunately most bodybuilders don’t eat enough vegetables. The reason why vegetables are so effective for fat loss is that they provide “bulk” to the diet but add very few calories. This “tricks” the metabolism into staying elevated during calorie restriction because of the large volume of food the body has to process7.
Vegetables increase satiety and keep blood sugar concentrations steady so that the muscle building, fat burning process isn’t interrupted.
If you want a single digit body fat percentage then a high intake of vegetables is essential. All vegetables are nutrient dense, yet sparse in calorie content, so make sure you select from a variety. Not many people realize a large plate piled high with any variety of vegetables contains less than 300 calories and I guarantee most people couldn’t finish the plate!
As your calorie restriction becomes tighter, increase your vegetable intake. This not only keeps your hunger at bay, it will also definitely enhance your fat loss results.
6. Water
That’s right, plain old water! Based on the research available, there is no doubt that drinking more water enhances fat loss during a calorie-controlled diet.
In a recent study, 14 healthy, normal-weight subjects (seven men and seven women), were used to assess the effects of drinking 500 milliliters (approximately 18 ounces) of water on energy expenditure, metabolism and fuel utilization8. In this study the scientists assessed energy expenditure and metabolic rate by using whole-room indirect calorimetry. This is a highly accurate method of assessing changes in the metabolism.
Results showed that drinking 500 milliliters of water increased metabolic rate by 30%! The increase occurred within 10 minutes of consumption and reached a maximum after 30 to 40 minutes.
Drinking water increases thermogenesis (calories expended via heat). About 40% of the thermogenic effect originates from the body warming the water from room temperature to body temperature. In men, fat was the main fuel utilized during this process. In contrast, women tended to use carbohydrates to fuel thermogenesis. The total thermogenic response to water consumption in this study was about 24 calories.
Drinking 2 liters of water per day would augment energy expenditure by approximately 100 calories. If a person is on a calorie-restricted diet, this amount will definitely add up as weeks go by to ensure better fat loss results.

By Paul Cribb Ph.D. CSCS. http://ast-ss.com/

References

1. The 228th ACS National Meeting, Aug 2004.
2. Nature 17:429;771-776, 2004.
3. J Appl Physiol 87: 1381-1385, 1999.
4. Am J Physiol Endocrinol Metab 283: E565-E572, 2002.
5. Med Sci Sports Exerc. 34;5: A1688, 2002.
6. Obesity Research reviews 12: 582-590, 2004.
7. J Nutrition 130: 272S-275S, 2000.
8. J Clin Endo & Metab 88; 6015-6019, 2003.

7 Tips to Prevent Holiday Weight Gain

November is just around the corner, and you know what that means: the holiday season, and for some, holiday weight gain. A lot of numbers are thrown around with regards to how much weight people actually gain. The truth is, the “average” person gains about three to five pounds during the six weeks between Thanksgiving and New Year’s Day.
You might be thinking, “That’s not a lot of weight,” but the trouble is not the weight gain, it’s the weight loss, or lack thereof. The fact is most people don’t lose that weight come January. Instead, it adds up year after year, and “suddenly” you’re 20 pounds heavier, a term researchers call “creeping obesity.”
This year, rather than waiting until 2011 to try to get back on track, stay on track through the end of 2010 with these seven tips from nutritionist Christopher R. Mohr, guaranteed to help you avoid dreaded holiday weight gain throughout the holiday season… and beyond!

1. Make sure you get your exercise in first thing in the morning. During the holidays, you’re going to eat (and probably drink) more calories than usual, so making time for exercise is a must. Think of it like a checkbook that needs to be balanced; don’t go crazy and promise you’ll be more responsible in January.
2. Go for a walk, post meal. After you do the dishes, fight the urge to just collapse on the sofa. Instead, give your metabolism a little boost with some movement and fresh air (weather permitting).
3. If you’re preparing the meal, try some slightly healthier alternatives. While you don’t need to revamp the menu to tofu and wheat grass, there are some simple strategies that will go undetected by even the finest of palates. Things like using half the butter and sugar a recipe calls for and switching from full fat milk to chicken broth for mashed potatoes. Trust me; your guests won’t even blink an eye!
4. Don’t hover over the buffet table. You will eat more when an entire table of food is beckoning. Pick your options, put them on your plate and then step away from the buffet table.
5. Pick your favorite foods and enjoy small portions of them. Dinner rolls are a waste of time. You can get them whenever you want. At the holiday, choose foods that are a bit more unique, the ones you may only have once a year and enjoy them (in moderation, of course).
6. Give away any leftovers. We know there’s nothing nicer than leftover pumpkin pie for breakfast (ok, and lunch too), but keeping those delicious leftovers around just equals temptation. Do yourself a favor and send each guest home with a care package of leftovers.
7. Get right back on track that evening or the next morning, depending on the time you eat dinner. One meal will never make or break you. Throwing your arms up in the air and claiming defeat will.

Remember that Thanksgiving, Christmas and New Year’s are just three days out of an entire six or so weeks. If you follow these tips, it will be smooth sailing from here to ’11, and your skinny jeans will be waiting to greet you on the other side. Bon appetite!

Dr. Christopher Mohr, PhD, RD, (http://www.mohrresults.com/) is a consulting Sports Nutritionist for the Cincinnati Bengals and is the Sports Nutritionist for Under Armour’s TNP Training Council. He also consults for organizations such as the Discovery Health Channel, The Dairy Council, Clif Bar and Nordic Naturals. He is on the Advisory Board for Men’s Fitness Magazine and has written over 500 articles for consumer publications from Men’s Fitness, Weight Watchers to Men’s Health and Fitness. Dr. Mohr has Bachelor and Master of Science degrees in Nutrition and a PhD in Exercise Physiology.