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LOCALLY MADE! *AZ POPS* 3632 E Indian School Across the street from Zipps *AZ POPS* 3632 E Indian School Across the street from Zipps Buy ONE PoPSicLe Get One FREE 602-956-3544 All Natural Popsicles NO ARTIFICIAL COLORS, FLAVORS, FILLERS OR SWEETNERS *AZ POPS* 3632 E Indian School Across the street from Zipps 602-956-3544 FREE CHOCOLATE DIP BEST POPSICLE YOU WILL EVER TRY! LOCALLY MADE! *AZ POPS* 3632 E Indian School Across the street from Zipps Page 34 October 2015 By Andrea Barkley Not so long ago, I advised everyone to steer clear of protein powders. Most are full of additives, overprocessed, expensive, can cause digestive upset, and are frankly, well, creepy. And who knows how they taste? However, a few companies out there must have shared my pain, because now some options for quality, natural powders exist. Hooray for progress! But, how do you pick a good one? First, the basics: When choosing a protein powder, check for non-GMO (genetically modified organisms) and organic certifications, and then scan the ingredient list. Does it contain additives, chemicals and artificial or refined sugars? In other words, are you familiar with the ingredients? Second, identify the source of protein. All bodies tolerate ingredients in varying doses differently. Here are the primary types of protein powders on the market and key pros and cons of each: WHEY PROTEIN Pros – Lower cost, may taste great, highly researched, complete protein source, bioavailable zinc and iron. Cons – Whey is often heat-processed which can damage nutrients; milk proteins can cause digestive upset and other intolerance symptoms; often full of fillers, sugars and additives, including GMOs. My verdict – If you can get a high quality natural product made with whey from grass- fed cows, and if you don’t have digestive issues with dairy, whey is a great choice. SOY PROTEIN Pros – May have some health benefits; releases the protein into your system more slowly. Cons – Often genetically modified, soy is a common allergen. Contains anti-nutrients and phytoestrogens, which can wreak havoc on your hormones. My verdict – Based on current research and potential health risks, I say no to soy. RICE PROTEIN Pros – Neutral taste, economical; many are free of artificial ingredients; lactose-free. Cons – May be derived from genetically modified rice; un-sprouted rice may cause nutrient deficiencies and digestive problems; not a complete protein since it’s a plant protein. My verdict – Great choice. Just make sure to get a high quality powder, ideally made from sprouted rice. To get a complete protein, go for a blend that combines rice, hemp or pea proteins. Or, crack an egg into your shake. HEMP PROTEIN Pros – Provides omega essential fats; many are high fiber; attainable in raw form; high in iron; easy to digest. Cons – Lower protein content than other varieties; lower dissolvability than other varieties. My verdict – A great choice of plant- based protein. Although, I don’t find pure hemp protein to be tasty. Try a blend like hemp, rice, artichoke, etc., which tastes better, in my opinion. PEA-PROTEIN Pros – Easy to digest; rich in nutrients and glutamine; fluffy texture; many of are free of artificial additives; contains all the essential amino acids to be a complete protein. Cons – Uric acid content may cause your body to leach calcium if not used in moderation, so not a good choice for people with gout; processing can lead to chemical contamination in low-quality brands; may not be as tasty. My verdict – This is a relatively new product, but with many pros! I think it’s a good choice in moderation and as an ingredient with other proteins in blended powders. OTHER IMPORTANT CONSIDERATIONS Digestibility – You may have to experiment with a few protein powders to see which ones work best for your unique biochemistry. Listen to your body: If you are bloated, cramping or gassy after your shake, it may be the wrong protein powder. If you have regular digestive issues or food intolerances, stick with the plant based protein powders like hemp, rice or pea protein. If you use protein powders regularly, rotating protein types every month or so may help against developing intolerances. Cost – Remember, you often get what you pay for. Cheap powders usually have higher amounts of additives and fillers and lower levels of nutrition. Protein powders seem like a big commitment at first because they’re expensive and come in a seemingly huge amount. Many companies sell individual sample packets so you can try it before you commit to a giant tub. Also, ask to try a scoop from a friend who’s been raving about their powder. Taste – You’ve got to doctor powders up with tasty recipes. Life is too short for powder mixed in water or almond, coconut or whatever milk! Have some fun with it. Plus, you deserve your healthy snack to also be a delicious snack. Also, since we eat with our eyes first, serve it in a beautiful glass. In closing, remember that if you buy whey protein, choose it from grass-fed cows. Enjoy non-soy, plant-based protein powders with a non-GMO and ideally organic designation. Use a recipe to get the most enjoyment out of your protein shake. Enjoy! — Andrea Barkley is a local personal trainer, cook and author. How to choose a non-creepy protein powder FOOD WISE

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