I wanted to take a closer look into a product I just came across.
I wanted to do this because a co-worker of mine made a good point about noticing what preservatives are in our drinks and foods. Yes in the back of our minds we KNOW we should not be eating these foods because we know preservatives are bad for us, but sometimes its more of a F-it approach and its not gonna hurt us this one time. Well eventually keep it up and it might hurt you one time.
I went to get Isopure after my workout because I was slacking on my protein and Isopure's macros are 0F/0C/40P. Zero! and forty! So naturally I wanted to drink it to get to my macros for the day. And I did. And now I am going to take a closer look at the actual ingredients. The reason why I am going to start taking a closer look at these ingredients is so that I can understand these ingredients myself. If I can't pronounce it, I should know what kind of product it is and effect it has. I hope to share some good insight with different people as well.
Ingredients: filtered water, ion exchange whey (milk) protein isolate, natural and artificial flavors, malic acid, sucralose, polysorbate 80, FD&C yellow 5, FD&C blue 1.
BUT on the bright side, it advertises, "Protein so PURE you can't see it",
"10,240 MG of BCAA's", "Aspartame, Lactose, and Gluten Free", "40 Grams Protein", and etc...
Sounds good right?! I mean that is unfortunately what sold me. Now I can say, my mouth tastes gross and I can feel the melon flavoring in my throat. Not very appetizing with my salmon.
So anyways lets get digging in these ingredients:
p.s. I am here to leave some found information on the internet about each ingredient and you can decide what you think about it, as I don't want you to have a bias opinion because of me, but rather formulate your own ideas, thoughts, and observations about the ingredients.
Ion exchange whey (milk) protein isolate:
"Ion exchange is a chemical method that utilizes pH adjustment in order to achieve protein separation. Raw whey is sent through a column that has an affinity for protein. The protein is collected and all the other macronutrients pass through. Chemical reagents sodium hydroxide and hydrochloric acid are introduced in order to release the protein, by adjusting the pH."
Natural and artificial flavors:
"So, both artificial and natural flavors contain chemicals. The distinction between natural and artificial flavorings is the source of chemicals. Natural flavors are created from anything that can be eaten (i.e animals and vegetables), even if those edible things are processed in the lab to create flavorings.
Artificial flavors come from anything that is inedible (i.e petroleum) that is processed to create chemicals of flavorings."
"Malic acid is an organic compound with the molecular formula C4H6O5. It is a dicarboxylic acid that is made by all living organisms, contributes to the pleasantly sour taste of fruits, and is used as a food additive."
"Sucralose is an artificial sweetener and sugar substitute. The majority of ingested sucralose is not broken down by the body, so it is noncaloric. In the European Union, it is also known under the E number E955. Sucralose is about 320 to 1,000 times sweeter than sucrose, three times as sweet as aspartame, twice as sweet as saccharin and three times as sweet as acesulfame potassium. It is stable under heat and over a broad range of pH conditions. Therefore, it can be used in baking or in products that require a longer shelf life. Common brand names of sucralose-based sweeteners are Splenda, Zerocal, Sukrana, SucraPlus, Candys, Cukren, and Nevella."
"Polysorbate 80 is a nonionic surfactant and emulsifier often used in foods and cosmetics. This synthetic compound is a viscous, water-soluble yellow liquid.
Polysorbate 80 is used as an emulsifier in foods.
For example, in ice cream, polysorbate is added up to 0.5% (v/v) concentration to make the ice cream smoother and easier to handle, as well as increasing its resistance to melting. Adding this substance prevents milk proteins from completely coating the fat droplets. This allows them to join together in chains and nets, which hold air in the mixture, and provide a firmer texture that holds its shape as the ice cream melts."
FD&C yellow 5:
"Tartrazine is a synthetic lemon yellow azo dye primarily used as a food coloring. It is also known as E number E102, C.I. 19140, FD&C Yellow 5, Acid Yellow 23, Food Yellow 4, and trisodium 1-(4-sulfonatophenyl)-4-(4-sulfonatophenylazo)-5-pyrazolone-3-carboxylate)."
FD&C blue 1:
"Brilliant Blue FCF (Blue 1) is an organic compound classified as a triarylmethane dye, reflecting its chemical structure. Known under various commercial names, it is a colorant for foods and other substances. It is denoted by E number E133 and has a color index of 42090. It has the appearance of a reddish-blue powder. It is soluble in water, and the solution has a maximum absorption at about 628 nanometers. The dye is poorly absorbed from the gastro-intestinal tract and 95% of the ingested dye can be found in the feces."
Using products like these while counting macros is a negative aspect of only counting macros. For all my clients, future clients, friends, family and anyone, please ALSO look at ingredients, get your macros from REAL, WHOLE, DELICIOUS foods. Don't eat crap to fill your numbers, you may be going over sodium this way, under fiber, and hurting your insides. So be aware of what you are putting in your body, research it, and make a self informed educational decision about WHY. It is okay to have products like these every once in a while, (we're all human) but try not to make a habit of it and be smart. :)
And now comes the life AFTER whole30. Today is the first day to my food freedom. I have not yet eaten anything "not whole30" as I still feel good and feel in control. I LIKE how I feel eating a clean diet and I will continue to eat like this until one day something so good comes along that I do not want to pass up.
This is "Food Freedom".
Continuing to eat a clean and healthy diet while also not restricting anything from your diet. (When I say diet, I am referring to the general term of "what you eat". I typically am not referring to a "diet" that you might be thinking of.)
Food freedom to me does not mean I am going to fall off the face of the earth and stuff my face with food now that I am done with my whole30. I am now in the next phase of this process and that is reintroduction.
Reintroduction is a slow and continuous process to see what does and does not work with my body. I am going to do what author Melissa Hartwig calls the "slow roll". I am not going to eat whatever I want but I am rather going to continue to eat how I have been the past few weeks and every so often I am going to introduce a new food when it come along. I may not plan this, or I may plan to have some corn tortillas with breakfast. The most important part of this process is to NOTICE how my body reacts to these foods so I can know for the future what to expect when I eat these foods. I will keep my updates in my blog, mainly so that I can go back to my blog and read and remember how I felt when I had those foods. Now there may also be different contributors to how I felt when I ate those things, like what else did I eat with it? Does that other food usually make me feel off?
I am excited to reintroduce new foods into my diet. This has been a long learning process that I have been in for years while getting more and more into nutrition. For instance, I already know that dairy REALLY affects me. I know that if I have dairy, my insides are doomed for at least 12 hours. So for now, I will not eat dairy until something comes up that I can't pass up and that I know the food will be "worth it". Would I rather eat this and feel like crap? Or can I live without this food and continue to feel good?
Follow my journey on my path to food freedom and self experimentation about my body :)
I am blogging about some of my experiences from the whole30 January 2017 so that I can look back at these posts and see what did and did not work for my body. These are some things that everyone can go through and experiment with their body to see what hurts and what makes their bodies feel good.
This is about my fifth time doing the whole30 but this time I really started to feel it was my most successful whole30 and also since I have gotten older I am starting to really understand what works and what does not work for my body. Things change and my body might react differently in different years.
I am on day 23 of the whole30 January 2017 (contact me if you want to learn more about the whole30 or need support going through the whole30). This has been one of my most successful whole30's and I am so proud of myself. I really was not sure how I was going to make it through this after the holidays but I am going into week four, feel amazing and basically don't want it to end. Therefore my reintroduction phase will be long and slow.
A quick overview from the past few weeks:
The first two weeks of this program were THE WORST. I am not trying to scare you away from the program because I think everyone should do this program and I think it is so beneficial, but getting there might be tough. For me, the first two weeks I had multiple mental breakdowns, hunger cravings, I wanted to Kill All Things and eat everything! Well these are the side effects during these times. Melissa Hartwig outlines in her book The Whole30 of every side effect and on which day. And to say the least, these were almost exactly how I was feeling. If you read about them you will basically see what I was going through for the first two weeks. It was tough but it has been sooooo worth it. I was very very lethargic and tired the first couple of weeks but that was because my body was detoxing and trying to run on healthy fuel and run off of more fats. I did not go through the holidays lightly and I ate what we all want to eat throughout the holidays. I was sooo addicted to sugar and did not want to stop eating it. I loved it and I ate it every chance I got. Going from eating sugar all the time to not eating sugar was a transition for me but I am not proud to say I have tamed my sugar dragon (sugar dragon is a term they use in whole30 when you feel like you cannot control your sugar intake). I feel so accomplished being able to not think and rely on sugary foods.
Going into week three and four I have regained my energy, and feel more energetic and more productive. Although the first two weeks I may have had breakdowns and struggles and cravings, I am not having breakdowns (as much), and if I do, I am learning to cope with my stress in other ways because I do tend to turn to food for comfort. It has been a relief not having to rely on food as comfort and finding other things to keep my mind off of eating and sobbing in sugar. It feels good to have control of what I eat, instead of having food control me.
Around week three we went out to eat and I had gotten a burger (with portabella mushroom buns and no sauces). The place we went to has good ground beef from a local farmer. There was also bacon and jalapenos on the burger and I got it with sweet potato fries. As some people may say, this is not whole30, and I thought about it too, this may not be whole30 but I also have a past of binge eating, bulimia, food restriction, and negative food habits so going into the whole30 I am not restricting foods that are compliant at restaurants for example. The food was delicious and I felt amazing about what I had ordered. And so did the wait staff and chef. They have never made this burger but they had said they were all "jealous" and wanted to try the creation. Following that night and the next day, I had an upset stomach. Was it the ground beef? Was it the bacon? Was it the sweet potato fries? Was it the cooking oil? Was it a combination of all? The best part about eating these foods and noticing my stomach was not having it, is knowing I am listening to my body and hearing what it is telling me. I continued to eat whole30 foods and my stomach had gone back to normal within a few days. I then had home cooked ground beef about two days later (I haven't had much ground beef this round of the whole30), it surprised me because my stomach started to get a little bloated from my lunch with ground beef and I don't know why but this was the second time after having a meal with ground beef that my stomach did not feel good. I am not sure if it is from the ground beef or not but this is something I am going to note so that I can take it out of my diet and reintroduce it again with foods I know that do not upset my stomach.
As for ghee, this is a whole30 compliant food and it is delicious. I am lactose intolerant but ghee should have minimum traces of lactose and usually does not affect those who are lactose intolerant. During the first three weeks of the program I just had not bought ghee although I wanted to but never came across it and I just went without it because I had olive oil, coconut oil and avocado oil at hand to use. Well I bought ghee and used it last night with dinner on EVERYTHING because I was so excited I finally had it. Well lets just say I am not tolerant to the ghee that I bought because my stomach was NOT having it. Unfortunately now I know I cannot eat ghee. This is a learning process for myself with learning what foods I can and cannot eat and I am loving this process <3.
What REALLY happens when you’re hungry?
If you're like me, you like to know how everything LITERALLY happens. I get geeked out by science that I LIKE to learn, nutrition, exercise, and neuroscience (brain science) are my FAV. Thankfully for my boyfriend, he teaches me things I would have never known about because of his Nutrition Major and Exercise Physiology Minor. I am so grateful to learn from my babe!
Did you know that HUNGER is a physiological response to a need for food.
APPETITE is a desire to eat.
Let me break it down for you.
To understand appetite there are three things you need to understand:
Neuropeptide Y (NPY) is found in the hypothalamus and stimulates food intake. It's like the "dinner bell" telling your body it's time to eat. This lowers your BMR (metabolism). This lowers the number of calories burned at rest. It does this because you are not adequately feeding your body enough food (fuel). When you aren't feeding your body the right amount of food, it slows down because it is trying to conserve energy. Listen to your body's signals to know when to eat, how much to eat and when to stop eating.
Leptin is produced in adipose cells (fat cells), and tells the hypothalamus to inhibit (stop) production of NPY (above). Therefore decreases appetite. Leptin tells your body "shhhh" when it comes to food, like slow down and stop. The more fat cells you have the more leptin your body produces since they produce in fat cells. This tells your body to slow down with the food. Your body will naturally tell you when to decrease your appetite.
Ghrelin is released in the stomach when it's relatively empty. This is the "growl". When your hungry! It stimulates the hypothalamus to increase appetite. When obese people lose weight, ghrelin levels go up, fighting to get the person back up to their original weight.
The bad news is that a chronically high-fat, high calories diet may modify our genes. This leads to leptin resistance. Our “shhhhhhhhh” hormone is resistant, meaning that it doesn’t make enough of this and it changed our genes. We are able to eat more without having our bodies tell us when to stop. Chronic overeating can lead to changes in our natural genes and natural weight.
“Settling Point” is where our naturally bodies set back to. If we are listening to our bodies and feeding it the right amount it is asking for, it will go to a natural state at which weight we were intended to be at. The body will eventually “re-set” itself.
The good news is that with modest dietary changes and regular exercise, the body can eventually settle at a new lower weight. But not everyone since it varies from person to person! It’s not known how long this process takes. Weight rebound usually happens within 1-5 years. Continually listening to your body with regular nutritious food and exercise can lead your body to a natural “healthy” state.
Now this is always still an ongoing research but I thought this was REALLY helpful for anyone's journey to a healthier lifestyle. <3
I am a dedicated individual when it comes to health and fitness. I love the outdoors and being active.