Are you getting your daily dose of caffeine from coffee? Energy drinks? Soft drinks? Those may get the job done, but they don’t do anything more. Filled with artificial flavors and sugar, they may even be doing more harm than good.
Yerba Mate Tea may be the game changer.
This tea, from the yerba mate ilex paraguariensis leaf, originates from Southern America, and was traditionally used for numerous health benefits, such as alleviating fatigue, providing antioxidant properties, and supporting cardiovascular health. Over the past few decades, it has made its way across the world and has become increasingly popular in the United States. (1)
Continue reading to find out the reasons why yerba mate may be worth a try.
Yerba mate is mostly recognized for its caffeine content. If you are tired of the same old coffee in the morning, yerba mate is a great alternative; it contains nearly the same amount of caffeine as brewed coffee and contains significantly more than black and green tea.
Brewed Coffee (8 fl oz.): 95mg caffeine
Yerba Mate Tea (8 fl oz.): 85mg Caffeine
Black Tea (8 fl oz.): 42mg caffeine
Green Tea (8 fl oz.): 30 mg caffeine
What is it about “caffeine” that gives us that energy boost? Caffeine is a stimulant, which stimulates the activity of the central nervous system, giving you that rush of adrenaline and energized feeling.
The effects of caffeine peak roughly about an hour after consumption and last anywhere from 4-6 hours which is just enough to get you through the morning, through a workout, study session whatever it is you are looking to be alert and awake for!
Antioxidants are substances that inhibit oxidation, which is a chemical reaction that leads to the formation of free radicals—cancer causing agents. Oxidation is caused by many things in our everyday lives including stress, pollution, alcohol, exercise, intake of carcinogens, smoking and more.
While antioxidants are found in many plant-based items, mate tea has a higher antioxidant capacity when compared to green and black tea due to the nature and the processing methods of the mate leaves. (3)
Heart Health Benefits
Mate tea may also affect lipid metabolism according to some studies. In some animal studies, it was shown to lower atherosclerosis which is caused by the build up of plaque near and around the heart, related to the consumption of high cholesterol.
Hand in hand with lowering the risk of atherosclerosis other studies suggest that yerba mate may be capable of vasorelaxation, which causes the arteries to dilate allowing blood to flow.
These effects suggest that the tea may help lower the risk of heart disease such as heart attacks.
Weight Loss and Appetite Control
Yerba Mate also shows some promise in weight loss benefits. In various studies YM has shown to increase fat oxidation, after continuous use, leading to weight loss.
In other studies, the tea shows to increase feelings of being full and a suppressed appetite, which will result in reduced intake.
Side Effects
While there is some evidence to support these health benefits, as with most things, it’s best to enjoy yerba mate in moderation. There are some potential side effects if consumed in large amounts. Those with caffeine sensitivity may want to be extra cautious as the tea does contain a generous amount of caffeine. Excess caffeine may cause dehydration as it is a diuretic, as well as headaches, and anxiety symptoms.
Women who are pregnant and children should also take extra precautions with the consumption of the tea. If taking any medications, consult with your physician before consuming to make sure there are no drug nutrient interactions.
Customized Personal Vitamin Packs
If you’re looking for a daily energy boost, antioxidants, heart health or appetite support, daily vitamins and supplements may be just what you need. Take our online assessment to see what’s right for you at PersonaNutrition.com.
Resources:
1) Barroso MV, Graça-reis A, Cattani-cavalieri I, Gitirana LB, Valenca SS, Lanzetti M. Mate tea reduces high fat diet-induced liver and metabolic disorders in mice. Biomed Pharmacother. 2019;109:1547-1555.
2) Alkhatib A, Atcheson R. Yerba Maté (Ilex paraguariensis) Metabolic, Satiety, and Mood State Effects at Rest and during Prolonged Exercise. Nutrients. 2017;9(8)
3) Heck CI, De mejia EG. Yerba Mate Tea (Ilex paraguariensis): a comprehensive review on chemistry, health implications, and technological considerations. J Food Sci. 2007;72(9):R138-51.
5) Souza SJ, Petrilli AA, Teixeira AM, et al. Effect of chocolate and mate tea on the lipid profile of individuals with HIV/AIDS on antiretroviral therapy: A clinical trial. Nutrition. 2017;43-44:61-68.
7) Katherine Zeratsky RD. Is yerba mate your cup of tea? Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/yerba-mate/faq-20058343. Published January 15, 2019. Accessed February 3, 2020.
Spring Reset: The Best Supplements to Recharge Energy, Immunity, and Mood As winter fades and daylight increases, many people expect to feel instantly energized. Instead, it is common to experience spring fatigue, low motivation,
Why a Multivitamin Still Matters Even with a balanced diet, many adults still fall short on essential nutrients. This is why a multivitamin still matters for supporting everyday health. Factors like aging, medication use, and dietary
Build Lasting Healthy Habits by Adding, Not Subtracting Most people begin their health journey by focusing on what to eliminate—sugar, fried foods, and carbs—but this mindset often leads to frustration and burnout. What if,
Research shows that consuming a Mediterranean style diet reduces cardiovascular disease risk, can lower inflammation, weight, and even blood sugar levels (1,2). Daily, this includes a generous amount of colorful vegetables, beans, nuts, herbs, spices, fruits, olive oil, whole grains, and fish (2).
Cook Time
20 Minutes
Ingredients for bowl
1 small cucumber or ½ large cucumber
1/2 bell pepper chopped in bite sized pieces
2 cups of spring greens (can also use spinach or arugula)
¼ cup of tahini sauce (can also use hummus)
½ cup canned chickpeas
Ingredients for sauce
1/2 cup tahini
1/2 cup fresh lemon juice
2 tablespoon olive oil
2 pinches of ground cumin
1/2 teaspoon sea salt
2 tablespoons water
Instructions
Dressing:
In a small bowl, whisk the tahini, lemon juice, olive oil, cumin, and sea salt. Stir in the water, small amounts at a time, and whisk until creamy. You may need more or less water to get the right consistency.
Chickpeas:
Preheat the oven to 400F. Make sure to drain and rinse the chickpeas.
Using a paper towel, spread the chickpeas to dry them off. Move them onto a baking sheet with foil or parchment paper and drizzle it with a small amount of olive oil, a pinch of sea salt, and cumin.
Roast them for 15-20 minutes, they should be crispy.
For the bowl:
Put all ingredients together in a bowl and top with chickpeas, then drizzle with tahini dressing.
References:
Preventing Heart Disease. (2019, January 30). Retrieved from https://www.hsph.harvard.edu/nutritionsource/disease-prevention/cardiovascular-disease/preventing-cvd/
Diet Review: Mediterranean Diet. (2019, May 22). Retrieved from https://www.hsph.harvard.edu/nutritionsource/healthy-weight/diet-reviews/mediterranean-diet/
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Do you ever wish there was more you could do to help manage your stress? The supplement, Rhodiola may be a good option for you. Its apoptogenic properties make it one of our favorite “self-care” supplements. Rhodiola is a high-altitude plant and its roots are harvested to form an extract that has been used for centuries in ancient Chinese medicine for things like supporting mood and fighting fatigue. More recent research has helped us understand how Rhodiola works.
So, How Does It Work?
You may have felt the physical symptoms of stress like fatigue or mood changes. These physical symptoms are due to changes that are happening on a cellular level when your body is under stress. The active compounds in Rhodiola are rosavin and salidroside and have been shown to have neuroprotective activity (meaning they help protect your cells) and may also help cells adapt to stress and mitigate the harmful effects of stress (1). Additionally, the active compounds in Rhodiola stimulate the central nervous system which translates into Rhodiola’s ability to fight fatigue (2).
Key Benefits
Supports Stress Adaptation
May help fight fatigue (particularly fatigue brought on by stress)
Supports mood
As with any supplement, make sure any Rhodiola you purchase has been tested for purity and quality. Our Rhodiola is batch tested to ensure it contains 3% rosavin and 2% salidroside. Take the assessment at Personanutrition.com to find out if Rhodiola is a good option for you!
References:
(1) Ishaque, S., Shamseer, L., Bukutu, C., & Vohra, S. (2012, May 29). Rhodiola Rosea for physical and mental fatigue: a systematic review. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3541197/.
(2) Panossian A, Wikman G. Effects of Adaptogens on the Central Nervous System and the Molecular Mechanisms Associated with Their Stress—Protective Activity. Pharmaceuticals. 2010; 3(1):188-224.
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High blood pressure, or hypertension, is a condition where the force of blood against the artery walls is too high. This becomes a major risk for heart disease and stroke.
Blood pressure is measured in millimeters of mercury (mm Hg) and there are two numbers used. The top number is systolic blood pressure and represents the pressure in the blood vessels when the heart beats. The bottom number is diastolic blood pressure and represents the pressure in the blood vessels between beats, when your heart is resting. Blood pressure lower than 120/80 mm Hg is considered normal and 130/80 mm Hg or more is considered high.
Here is list a list of vitamin supplements and lifestyle changes you can make to help you lower blood pressure.
Garlic may improve blood circulation, supporting the heart and circulatory system to normalize blood pressure. Studies have shown garlic to significantly lower both diastolic and systolic blood pressure (1).
Try our Garlic supplement
Garlic goes beyond the kitchen to help you maintain a healthy heart.*
CoQ10 is a powerful antioxidant that supports the cardiovascular system and provides cellular energy. Research shows that CoQ10 can decrease diastolic and systolic blood pressure (2). Ubiquinol is a more active form of CoQ10 and is more absorbable than standard CoQ10, which can be more effective in replenishing CoQ10 status in older adults.
Omega-3 Fatty Acids are beneficial for heart health. Research shows that taking fish oil can effectively lower blood pressure, especially for those with high blood pressure or high cholesterol levels (3).
Folic Acid, also known as Folate, is found in green leafy vegetables, citrus fruits, and beans, as well as fortified foods such as breads and cereals. Studies suggest that Folic Acid may help to lower blood pressure in both men and women (4). It’s many health benefits are why Folic Acid is commonly found in multivitamins and prenatal supplements.
Low levels of vitamin D have been linked to heart disease and hypertension. In studies, the effects of vitamin D on blood pressure seem to be minor, therefore more research is still needed (5). You can absorb some vitamin D from the sun, but supplementation is recommended if you don’t spend much time outside.
Magnesium is important in regulating cell function and the relaxation capability of vascular smooth muscle. Research had shown magnesium to help to normalize high blood pressure in unmedicated hypertensive patients (6).
Habits to lower blood pressure:
Healthy diet
Increase Potassium – Eating foods that are high in potassium helps to balance the amount of sodium in the body and decrease blood pressure. Some foods that are high in potassium are leafy greens, banana, avocado, sweet potato, beans, nuts and seeds.
Decrease Sodium – Higher salt intake has been linked to high blood pressure in some people. If you have hypertension, it may be worth cutting back on sodium by using more herbs and spices than salt for cooking. Check labels of packaged and processed foods for sodium amounts. It is recommended to limit sodium intake to less than 2,300 mg per day, which is about 1 teaspoon.
The DASH Diet – DASH, Dietary Approaches to Stop Hypertension, was developed as a flexible, balanced, and heart-healthy eating plan. It includes eating vegetables, fruits, whole grains, fish, poultry, beans, nuts, and heart-healthy fats, while limiting sweets and refined carbohydrates. Research has shown the DASH diet to be very effective in reducing high blood pressure and cholesterol (7).
Physical activity
Exercise is one of the best ways to lower high blood pressure. Doing regular physical activity makes the heart stronger. A stronger heart can then pump more blood with less effort, which lowers the pressure in the arteries. One study showed that regular aerobic activity lowered systolic and diastolic blood pressure in sedentary adults (8). Walking even just 20-30 minutes a day can make a huge difference in heart health. Increase your steps by parking farther away or taking the stairs.
Manage stress
Stress causes the heart to pump faster and blood vessels to constrict. Finding ways to reduce stress is important for health and blood pressure. Find ways to manage stress, like getting more sleep, time management, breathing techniques, meditation, and exercise.
Want to start taking supplements to help lower blood pressure? Take our free assessment to get personalized vitamin recommendations based on your health, diet, lifestyle, and prescription medications. Ready to find the right vitamins for you? Get your custom recommendations.
Sources:
Xiong XJ, Wang PQ, Li SJ, Li XK, Zhang YQ, Wang J. Garlic for hypertension: A systematic review and meta-analysis of randomized controlled trials. Phytomedicine. 2015;22(3):352-61.
Rosenfeldt, F., Haas, S., Krum, H. et al. Coenzyme Q10 in the treatment of hypertension: a meta-analysis of the clinical trials. J Hum Hypertens 21, 297–306 (2007) doi:10.1038/sj.jhh.1002138.
Morris MC, Sacks F, Rosner B. Does fish oil lower blood pressure? A meta-analysis of controlled trials. Circulation. 1993;88(2):523-33.
Mcrae MP. High-dose folic acid supplementation effects on endothelial function and blood pressure in hypertensive patients: a meta-analysis of randomized controlled clinical trials. J Chiropr Med. 2009;8(1):15-24.
Witham MD, Nadir MA, Struthers AD. Effect of vitamin D on blood pressure: a systematic review and meta-analysis. Journal of Hypertension 2009; 27(10): 1948-1954.
Rosanoff A. [Magnesium and hypertension]. Clin Calcium. 2005;15(2):255-60.
U.S. Department of Health & Human Services. Dash Eating Plan. National Heart, Lung, and Blood Institute. https://www.nhlbi.nih.gov/health-topics/dash-eating-plan. Accessed December 29, 2019.
Guoyuan Huang, Xiangrong Shi, Cheryl A. Gibson, Sunny C. Huang, Nadine A. Coudret & Mary C. Ehlman (2013) Controlled aerobic exercise training reduces resting blood pressure in sedentary older adults, Blood Pressure, 22:6, 386-394.
This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.
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As the New Year approaches, you might be starting to think about your 2020 goals. Maybe you want to run your first 5K, adopt Meatless Mondays, or build more muscle mass. Building muscle mass can be a lofty task, especially if you are a woman. Building muscle mass can be even more difficult for vegetarians, but perhaps most difficult for vegans. The most protein-dense sources of food are almost always animal products. Plus, animal-sourced proteins usually contain all essential amino acids while plant-sources do not. However, with a little protein planning and food pairing, vegans can increase their protein intake and build muscle mass similarly to meat-eaters. Here are 4 ways you can support your muscle building goals on a vegan diet.
1. Calculate your protein needs
In order to start building muscle mass, you first need to set a daily protein intake goal. As a general rule of thumb, you should consume between 0.8-1.2 g per kg of body weight each day to build muscle. Don’t forget to convert kilograms to pounds before you calculate your needs: 1 kg is equal to 2.2 lbs. For example, a 170-pound man should consume between 62-93 grams of protein per day.
2. Prioritize meal pairing
For the body to create complete proteins you need to consume all essential amino acids. Essential amino acids are the amino acids the body cannot make itself and must be obtained from food. The essential amino acids include histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine. Unfortunately for plant-based dieters, most plants do not contain all essential amino acids like meat or animal products do. However, pairing just a few foods together can create a complete protein (one that contains all amino acids). The American Society for Nutrition1 has created a simple chart for protein completion to use as a tool at each meal. Here are foods you can pair together to ensure you are eating all essential amino acids.
Food
Limited Amino Acid
Complement
Beans
Methionine
Grains, nuts, seeds
Grains
Lysine, threonine
Legumes
Nuts/seeds
Lysine
Legumes
Vegetables
Methionine
Grains, nuts, seeds
Corn
Tryptophan, lysine
Legumes
3. Train consistently
Workouts that boost muscle mass should be sustainable and consistent. For the best, long-term results, you should increase weight load in a consistent and slow manner, rather than skipping multiple workouts and loading heavy weights to make up for lost time. If you are new to muscle building, you can also benefit from hiring a trainer at your gym who can show you how to lift with proper form and reduce the likelihood of injury. Set a realistic lifting schedule that you can stick to; try lifting three days per week for 30 minutes to start. Focus on working all muscle groups each week. Once you are comfortable with your routine, you can increase the amount of days you include resistance training, or the length of time of your lifting sessions.
4. Support training with supplementation
If you adhere to a vegan diet, you should be supplementing regardless of your physical activity goals. At the least, vegans should ensure they are receiving vitamin B-12, vitamin D, and for women, iron. For vegans who are weightlifting, supplementing is essential to supporting the basic nutrient needs for muscle growth. Look for a well-rounded and highly bioavailable Vegan Multivitamin. In addition, if you have a hard time consuming the amount of protein you need from food alone, you can supplement with a plant-based protein powder. Remember, your body can’t build muscle without first fulfilling its basic nutrition gaps.
These tips, along with a personalized vitamin program, can help you build muscle on a vegan diet. Take our free online assessment to see what else your body needs. Ready to find the right vegan supplements for you? Take the assessment
Sources:
ASN Staff. Protein Completion. https://nutrition.org/protein-complementation/. American Society for Nutrition. Accessed December 19, 2019.
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So, you’re finally taking your dream vacation. You’ve booked your flight, packed your bags, and you’re ready to hit the road. Before you go, there’s something you need to think about. No, it’s not which tourist attractions
There is nothing better than sipping on a hot cup of ginger tea during the wintertime. Ginger is packed with Vitamin C, magnesium and other minerals.
Ginger root is extremely beneficial for health. Here are some reasons why:
Relieves nausea
Improves stomach performance
Reduces inflammation
Fights respiratory problems
Improves blood circulation
Strengthens immunity
Relieves stress
Think of ginger as Mother Nature’s protective cloak, shielding us from sickness on winter days. This tea can be very spicy and strong for some people and can be diluted with more hot water and honey.
Ingredients – 2 servings
4 cups water
1 lemon
1 piece ginger, 2-3 inch
2 teaspoons honey, or preferred sweetener
Preparation –
Bring water to a boil and remove from heat.
Cut lemon and ginger into thin slices. Add to the hot water.
Steep for 5-10 minutes.
Strain and pour tea into mug.
Add honey, stir, and serve.
Enjoy!
Want to add even more nutrients into your diet? Take our free assessment to get personalized vitamin recommendations based on your unique needs. Get your custom recommendations.
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Since their legalization in 2018, hemp-based products are available almost everywhere. From the pharmacy shelf to the checkout counter at the convenience store, it seems every retailor is now offering a variety of creams, lotions, and oils containing popular hemp products. This overwhelming accessibility points to the fact that more Americans are trying these products to relieve daily symptoms of anxiety, insomnia, and pain. A recent Gallop poll found that one in seven Americans use some type of hemp-based product.1
With the growing popularity of hemp products on the market, so also are growing consumer concerns about choosing the right product for you and avoiding any negative implications, such as a false positive on a drug screening.
How do drug screenings work?
Common drug screenings look for the psychoactive component of marijuana, tetrahydrocannabinol (THC), or its metabolites in specific quantities to determine marijuana use. 2 This is the chemical in marijuana responsible for the euphoric feelings or high.2
Can using a hemp product cause a false positive on a drug screening?
It all depends on the products quality and components. Using a hemp product that contains THC or THCA could result in a false positive on a urine drug screen.3 Hemp products are not supposed to contain more than 0.3% THC, however, there are mislabeled products on the market so consumers must be careful.4,5 Furthermore, not all extraction processes are the same and some result in contamination. The safest option when concerned about THC content in your hemp supplement is to choose a hemp supplement that is proven to be completely THC free.
How to choose a quality hemp product that does not contain THC
Look for a broad spectrum or multi-spectrum hemp product as oppose to a full spectrum product that can contain THC. Find a manufacture that shares details of their extraction and purification process. These types of hemp products are generally treated to ensure their final product does not contain THC.6 Furthermore, look for a product that is willing to disclose their hemp supplement’s certificate of analysis. This document will detail exactly which cannabinoids are present in their product, including any THC.
Looking to see if a hemp supplement is right for you? Take Persona’s personalized vitamin assessment and find out how hemp extract fits within your wellness goals or interacts with your current medications. Persona offers a high-quality CBD Hemp Extract supplement extracted from pure hemp oil using CO2, instead of harsh solvents, and is tested to ensure this product is THC-free.
Bonn-Miller MO, Loflin MJE, Thomas BF, Marcu JP, Hyke T, Vandrey R. Labeling Accuracy of Cannabidiol Extracts Sold Online. JAMA. 2017;318(17):1708–1709.
This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.
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The amount of water that we need depends on many factors. Age, gender, lifestyle, physical activity, and overall health can impact how much we need in a day. There really isn’t a magic number or rule to follow; however, the 8-8-ounce rule or half our body weight is an easy way for us remember we’re drinking an adequate amount and replenishing any water loss throughout the day. An easy way to check if we’re hydrated is the color check – if your urine is pale, you’re staying hydrated but, if it is a dark yellow or amber color, you probably will need to increase your water intake.
Why Is Drinking Water Important?
When it comes to water, many of us automatically assume that we’re not drinking enough throughout the day. On average, about 60 percent of our body is water and it impacts every cell in our body. We understand that it is vital to our overall health but struggle to squeeze it in our daily routine, and we’ve heard various suggestions about how much we really need, such as 8-8-ounce glasses in a day, half our body weight, or to sip water before we become thirsty. So how much do we actually need?
How Does Water Affect Our Body?
First, let’s discuss how water affects our body. Water is considered an essential nutrient and has numerous important functions in our body, including:
carrying oxygen and nutrients to our cells
supports healthy digestion and bladder function by flushing out bacteria
cushions joints
protects our tissues and organs
regulates body temperature
maintains normal electrolyte balance
helps maintain normal blood pressure and heartbeat
Studies have found that dehydration can cause low energy, headaches, fatigue, constipation, kidney stones, bladder cancer, and dehydrated skin. Studies also found that proper hydration can support weight management – participants who had water with their meals consumed less food; it was also found that drinking water provided a temporarily boost in metabolism.
How to Increase Your Water Intake
We can increase our water intake by drinking water when thirsty, consume water with meals, carrying a reusable water bottle, or adding flavors or fruit such as a lemon to our water. We also do obtain some hydration from other beverages, but it’s encouraged to avoid sugary beverages. Food will also provide some hydration, especially from fruits and vegetables like strawberries, watermelon, celery, and lettuce that have a high water content.
Plenty of water and the right supplement program can help you feel your best. Take our free assessment to get custom-tailored recommendations based on your unique needs. Ready to have high-quality vitamins delivered right to your door? Get your personalized recommendations.
References:
Jéquier E, Constant F. Water as an essential nutrient: the physiological basis of hydration. Eur J Clin Nutr. 2010;64(2):115-23.
Available at: http://www.health.harvard.edu/staying-healthy/how-much-water-should-you-drink. Accessed December 20, 2019.
Available at: http://www.eatright.org/food/nutrition/healthy-eating/how-much-water-do-you-need. Accessed December 20, 2019.
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Adults should eat about 0.8g of protein per kilogram (2.2lbs) of body weight per day. That means if you weigh about 160lbs, you should eat 58g of high-quality protein per day. Eating a higher intake can help you feel fuller after meals. I’m sure you are thinking, “What is a high- quality protein”? That’s where I step in!
Why proteins are important and what foods and supplements have them?
What actually is protein? Proteins are made out of smaller molecules, called amino acids. Some of the amino acids we must get from food, the other can be produced in the body. The ones we cannot produce and must get from our foods are called essential amino acids, there are nine of them. As a fuel, proteins provide as much energy density as carbohydrates: 4 kcal per gram. The quality of dietary protein is determined by its amino acid profile relative to the human body’s requirements for growth, maintenance, and repair. Protein quality is determined by two factors: digestibility and amino acid composition (1).
Here are some of my favorite foods with high-quality protein
Fish – good rule of thumb, is most seafood if high in protein, and low in saturated fat. This is such as salmon, trout, sardines, anchovies, black cod. It is important to incorporate about 2 servings of seafood at least twice a week. About 3 oz of fish, will provide about 27 grams of protein.
Chicken – One of the most common high protein foods in the diet. About 3 oz of fish, will provide about 27 grams of protein.
Dairy – Products such as skim milk, cheese and yogurt offer lots of healthy protein. Beware that added sugar that is low in yogurt and flavored.
Beans – Oh the magical beans, these are packed with protein and fiber. Add them to salads, soups, and stew this is such an easy way to make sure you are getting enough protein in your diet.
Nuts – About one ounce of nuts can give you about 6g of protein!
Choosing the right Protein Supplement
At Persona Nutrition, you can get protein and essential amino acids from our BCCAs supplement with Branch Chain Amino Acids: L-Leucine, L-Isoleucine, and L-Valine. This is a great supplement if you are looking for lean muscle support, decreased muscle fatigue, and muscle growth support.
Try our BCAAs
An essential amino acid blend formulated to support strong, hard-working muscles.*
Want to find supplements to support your nutritional health? Take our free assessment to get personalized vitamin recommendations based on your health, diet, lifestyle, and prescription medications. Ready to find the right vitamins for you? Get custom recommendations.
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Did you know that eating late at night can be harmful to your health? Eating late can increase insulin and glucose levels and even weight gain, making for a restless night, according to Water for Health. Here are a few reasons
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