The Sunday Sleuth - Investigating BioTrust Protein Powder

In this edition of Sunday Sleuth, we're going to investigate BioTrust Protein Powder to see if really is a premier health and fitness product. We'll take a closer look at all the clues to discover weather it has legitimate health benefits, is guilty of false claims, and we'll see how it stacks up to the competition.

What are we waiting for? The game is afoot...

The first thing that I noticed when examining BioTrust is that they offer a full 1 year money-back guarantee on all of their supplements. Our first clue. You really don't see a 1 year money back guarantee too often.

But right away, I see my biggest concern with BioTrust. Their products are not cheap. Admittedly, I felt a bit of sticker shock when I can easily find less expensive products at GNC and Walmart, but sometimes it is worth paying a little extra. After all, what's the point of drinking protein powder if isn’t going to help you with your health and fitness goals? There are only 14 servings per tub and each tub costs almost $50! That ads up pretty quick, especially when you compare that to other products on the market. Looks like we need further study. Let's have a look at what's inside, shall we.

Let's take a closer look...

When it comes to buying protein powders you need to look closely at the ingredients. Like any good detective, you have to do a little digging to find out if the evidence matches up with the claims. BioTrust’s low carb protein really shines when you compare the ingredients to other proteins out there. The first thing to check out is BioTrust’s low-carb protein formula. If you look at the ingredients list, you’ll notice the first ingredient is micellar casein. This is THE best casein protein powder on the market. So right away this is going to give your muscles the protein they need without extra carbs. Second best type of protein powder is whey protein isolate, one of the more pure forms of whey. Third choice is milk protein isolate followed by whey concentrate, which is the cheapest version. BioTrust Low-Carb has an excellent ingredient profile with all the essential. It has 4 different types of protein – micellar caisen, whey isolate, milk protein concentrate, and whey protein. It tastes absolutely delicious and does so with only 1 gram of all natural sweeteners. It has none of the usual artificial sweeteners and colors like your typical powdered supplement.

Whey is an extremely high quality protein with one of the highest biological values of any protein, but it possesses two undeniable downsides...its very limited absorption rate and it has a very high insulin response. A review on the rate of protein absorption published in 2006 in theInternational Journal of Sport Nutrition and Exercise Metabolism reported that whey protein isolate absorbs at a rate of about 8g/hour. This is in large part due to the fact that whey is not broken down into small enough peptides by our body’s natural enzymes in time to be absorbed. Couple that with the fact that the window of opportunity for whey protein to be absorbed is approximately 1.5 hours and you can easily see that the amount of protein that is able to be absorbed from a single serving of whey protein, regardless of how large that serving is, is approximately 12 – 20g. That means that when consuming a whey protein shake that contains 40g of whey, upwards of half of that protein is likely to be excreted. Simply put, whey protein passes through the system far too rapidly to be adequately absorbed at high doses, leaving the majority of your protein shake wasted… literally. The truth is, whey protein simply isn’t an ideal protein to use at any other time other than around resistance training, and even then the amount you’re able to absorb on a per serving basis is extremely limited.A 2012 study published in Nutrition & Metabolism identified that the specific amino acids in whey protein stimulate beta cells to secrete more insulin than a similar amount of carbohydrate from white bread.

A true time-released protein blend

BioTrust put together a true 25-25-25-25 blend of micellar casein, milk protein concentrate, whey protein isolate, and whey protein concentrate. As they state on their website, this blend is "....much more expensive to produce than a simple, low-absorbing, insulin-spiking whey protein powder, or a fraudulent “proprietary blend” of proteins that in reality is still 90% whey."

BioTrust combined whey with other medium-speed and slow-digesting proteins such as milk protein and micellar casein, to slow the effects of raising blood sugar. This combination of proteins will significantly reduce the overall insulin response from the whey while ensuring optimal absorption of each protein due to its slower digestion and time-released nature. Another thing that I like about this protein supplement is the added fiber, exactly 4 grams per servings or 2 grams per scoop. This is going to help you stay full for a longer period of time plus blunt the release of insulin so you don’t store as much fat. This also happens with all casein proteins too. Sadly the same cannot be said for whey based protein supplements.

Side by side comparison 

• They did side-by-side comparisons with the following brands: 

• BioTrust Low Carb 

• Muscle Milk Light 

• EAS Myoplex 

• Optimum Nutrition 100% Whey 

• Labrada Carb Watchers Lean Body 

• Met-RX Protein Plus 

• Nature’s Best Zero Carb Isopure 

• Dymatize Elite Gourmet Protein 

• Gaspari Myofusion

Here’s the comparison chart from the website:

(Click to enlarge)

• Farmer-Certified Growth Hormone Free (norBGT or RBST)
• 100% All Natural
• Artificial Sweetener Free
• 4g of Fiber Per 25g of Protein
• Soy Protein Free
• Prohydrolase® Enzyme Blend
• Time-released Protein Blend
• Cold-Processed Micellar Casein & Whey Isolate

What surprised me about this was how some of the other leading proteins stacked up. BioTrust Low Carb protein powder gets a “yes” check mark next to all of the following categories, where as the others get a “no” next to all of them with the exception of being Soy protein free. In all honesty, I’m sure that Muscle Milk, Nature's Best, or some of the other brands could put together their own chart and skew things in their favor. But overall, I was impressed that BioTrust touched on some of the key aspects that matter most to me. For me, the first three aspects are definitely a necessary “yes” when choosing a protein supplement.

Comparing price, quality and value, Gold Standard 100% Whey Protein initially looks like a better deal because it provides about 47 servings for the same price. But Gold Standard is 100% whey and not a time released blend. So in BioTrust's defense, a serving of their protein vs. a serving of most of their competitors is not necessarily an apples-to-apples comparison. Also, they say that because of the Prohydrolase® Enzyme Blend your body will absorb twice as much protein … so you’ll actually need less. Worth noting when you look at the other products and compare serving size. It looks to be a high-end, longer lasting product.

Right, so far BioTrust Low Carb is looking like a pretty solid product but not exactly easy on the pocket book. 

But how does it taste?

In a word, supremely delicious. Okay, that was two. Sometimes I get carried away, but so often, protein powder tastes like sugar-coated sawdust. Both the Chocolate and Vanilla Cream flavors are deliscious. The Vanilla Cream flavor tastes a bit like cake frosting and is my favorite. 

Conclusion: Smoking Gun!

My investigation revealed  a smoking gun that proves BioTrust Low Carb Protein is an amazing product. 
Unfortunately for those of us who don’t have unlimited money, this product is expensive. Worth it? Yes, but still not cheap. If this product interests you, my suggestion is to buy in bulk so you get a discount. And obviously this is what they want you to do as well. That’s why they will give you one bottle for free if you buy two bottles, and two bottles for free if you buy four of them.

But it is not really worth it unless you take advantage of their special offer and buy 2 and get the third free.

Thank you for taking your valuable time to read this article.

The views expressed on this site are my opinions and should not be taken as a substitute for qualified medical expertise. I am not a Doctor. I do not give medical advice or make claims to cure any sickness, disease or affliction. I simply share my understanding of health and fitness. Please consult your Doctor or Health Care Practitioner before starting any diet or fitness routine.

Affiliate link disclosure: I use affiliate links on my Blog. This means that in some cases when I link to an online retailer I get a commission for referred sales. Meaning, if you click one of these affiliate links and make a purchase the retailer gives me a cut of it. For what it’s worth, I never write articles and insert affiliate links for the sole reason of earning a commission.

Broiled Alaskan Salmon and Asparagus

Here's what's on the menu tonight. Delicious, wild Alaskan salmon with a side of asparagus. But before we get into the recipe, I wanted to cover a few basics on selecting the best salmon for you and your family. 

Wild or farmed?

My first choice when buying salmon is wild Alaskan salmon. Why? Environmental groups such as Seafood Watch and the Environmental Defense Fund, have put nearly all farmed salmon on their “red” or “avoid” list. Farmed salmon are raised in crowded pens where salmon are easily infected with sea lice and are treated with antibiotics and other chemicals. Without these drugs, they can spread these diseases to wild fish. That is why the state of Alaska banned salmon farming. Also, farmed salmon contains 16 times more cancer-linked PCBs than wild salmon. So for me, I avoid farm-raised and go for Alaskan salmon because it is wild-caught.

Ever wonder why salmon flesh is orange? 

Carotenoids, the same pigments that make carrots orange are antioxidants that combat the damaging effects of free radicals. The carotenoid in salmon is a particularly potent antioxidant known as astaxanthin, which has been shown to protect against cardiovascular disease, cancer, inflammation, eye diseases, general aging and many other conditions. Astaxanthin is produced by phytoplankton, tiny plants that use it to shield themselves from ultraviolet radiation. Many farmed Atlantic salmon are given feed with astaxanthin and, in some instances, a manufactured pigment called canthaxanthin, to turn their flesh orange. 

Fresh or Frozen?

Naturally, fresh is the tastiest, but it isn't always in season. You can order fresh salmon by mail order or find it in your markets from June-September. Most fish is flash-frozen when caught to preserve its freshness and allow for shipping. Frozen salmon is good for up to four months, when properly frozen and thawed overnight in the refrigerator. Canned wild salmon is an excellent and economical choice as well. Look for BPA-free cans (Wild Planet has these) or better yet, pouches.

Which Salmon is best?

There are six species of salmon and they range in price, color and taste. So really, it depends on your budget, what's available and the recipe you have in mind. The largest (and often most expensive), the king or chinook, is prized for its high fat content and buttery texture and is rich in omega-3s. Sockeye, an oilier fish with deep red flesh, is also high in heart-healthy omega-3s but has a stronger flavor and is a great choice for grilling. Coho has a milder flavor and is often lighter in color. Pink and chum are smaller fish and most often used in canning or smoking and are excellent choices if you are on a tight budget. Last, the most common fish you will find at the market, the species known as Atlantic salmon, is a farmed species. It has a rich, fatty taste but as we now know is not recommended by environmental groups... or me. 

I hope the above information helps when deciding which salmon is best for you. Okay, on to the recipe. When it comes to seasoning, I usually go with salt and pepper and a squeeze of lemon and a pinch of dill. But don't let that stop you from experimenting with new and exciting flavors. Like it spicy? In the mood for teriyaki? That's the great thing about salmon. There are so many great ways to fix it.

Broiled Alaskan Salmon and Asparagus

Serves 4

Ingredients 

4 wild salmon fillets, skin-on;
2 cloves garlic, minced;
1/2 tsp sea salt;
1/2 tsp freshly ground black pepper;
a pinch of freshly chopped dill
1 tsp lemon zest;
1 tsp fresh lemon juice;
1 tbsp olive oil;

Preparation 

Set your oven to broil. 

In a small bowl, combine the garlic, salt, pepper, dill, lemon zest, lemon juice and olive oil. Whisk well. Rub the salmon thoroughly with the mixture on both sides. Place in a covered dish to marinade in the refrigerator for about 35 minutes. 

Line a baking sheet with foil. Once the salmon has marinaded, place on the baking sheet and place in the oven to broil for 8 to 10 minutes, or until pale pink and flaky.

Roasted asparagus preparation

Serves 4

Ingredients

1 bunch asparagus;
1 tbsp pastured butter;
1/4 tsp sea salt;
2 cloves garlic;
Freshly ground black pepper to taste;
1/2 tsp fresh lemon juice;

Preparation

Preheat your oven to 400 F.
Remove the tough part off of the asparagus stalks. Spread the asparagus out on a large baking sheet. Drizzle with olive oil and lemon juice. Sprinkle with salt, pepper and garlic powder. Toss the asparagus to ensure it’s all evenly coated and cook for 10 minutes, flipping once after 5 minutes.

The views expressed on this site are my opinions and should not be taken as a substitute for qualified medical expertise. I am not a Doctor. I do not give medical advice or make claims to cure any sickness, disease or affliction. I simply share my understanding of health and fitness. Please consult your Doctor or Health Care Practitioner before starting any diet or fitness routine.

Affiliate link disclosure: I use affiliate links on my Blog. This means that in some cases when I link to an online retailer I get a commission for referred sales. Meaning, if you click one of these affiliate links and make a purchase the retailer gives me a cut of it. For what it’s worth, I never write articles and insert affiliate links for the sole reason of earning a commission.

The Crazy Eight Body Weight Circuit

It's another edition of Fitness Friday and today we are going to take a look at a body weight circuit training called the crazy eight. Traditionally, circuit training involves following several planned exercises performed back-to-back with as little rest as possible. The great thing about circuit training is that it is a way to burn fat while lifting. You aren’t lifting for mass or strength per se, but you are lifting to create an HGH response, which in turn boosts your metabolism and helps to reduce excess body fat. A well-planned circuit training routine is a great way to get in shape without spending a lot of time in the gym but some people don’t have a gym membership or fancy equipment at home. Others have weights, but they don’t have a good treadmill or exercise bike. What if you could get in shape by using your body weight for resistance?

Craig Ballantyne from Turbulence Training has an amazing body weight routine that you can do in your own home?

This workout might give you flashbacks of gym class in Junior High.

The Crazy Eight Body Weight Circuit

Each exercise is done back-to-back with zero rest in between.

60 Jumping Jacks: Done as fast as possible, but make sure you do full jumping jacks.

15-20 Spiderman Pushups: You can do normal pushups it this is a challenge.

Walking Lunges: Ten steps on each side.

Spiderman Climb: (10 per side) These really target the abs and obliques.

Wall Squat: Do for 45-60 seconds. Ouch! This hurts! Don’t rest your hands upon your legs.

Planks: Hold for 60 seconds. Try for 30 seconds if 60 seconds is too much.

5 Burpees: Make sure and do a full pushup at the bottom and explode as high as possible at the top into a jump.

High Knees: Done as fast as possible. Do 50 total. By this time you should be reaching for the oxygen tank.

Rest 60 seconds and repeat....if you can. Craig goes through this circuit a total of three times. Maybe that's where the "crazy" Part comes in.

Personal Notes:  

This routine will have you wheezing like a chain smoker. I was barely able to make it through the first circuit and stopping to rest after the burpees. Honestly, this workout wiped me out and I stopped half way through the second circuit. So be warned.  Don’t add the second or the 3rd cycle until you are ready.

The views expressed on this site are my opinions and should not be taken as a substitute for qualified medical expertise. I am not a Doctor. I do not give medical advice or make claims to cure any sickness, disease or affliction. I simply share my understanding of health and fitness. Please consult your Doctor or Health Care Practitioner before starting any diet or fitness routine.

Affiliate link disclosure: I use affiliate links on my Blog. This means that in some cases when I link to an online retailer I get a commission for referred sales. Meaning, if you click one of these affiliate links and make a purchase the retailer gives me a cut of it. For what it’s worth, I never write articles and insert affiliate links for the sole reason of earning a commission.

Torch the Fat with High Intensity Interval Training

Today I'm going to show you a fat burning cardio routine that will turn you into the human "fat burning" torch. I know, sounds cheesy, but bear with me on this.

The best cardio for burning off that stubborn fat will have you in the gym shorter than you'd expect. This cardio is called HIIT - High Intensity Interval Training. The concept is pretty simple as the name suggests.

You transition from low-moderate intensity intervals to very high intensity intervals. 15 minutes may seem to good to be true to lose weight, but it is not. However, you must keep in mind this is not a cake walk. It's a butt-kicker, but extremely rewarding and time-saving. HIIT will boost your metabolism so that you are burning calories later in the day.

As a beginner start with 60 seconds at a moderate pace (approx 50% maximum effort) and after 30 seconds go as hard as you can for 30 seconds. Then repeat. If performing on an exercise machine other than the treadmill, make sure to rev up the intensity level so that it is challenging for you. Here's another great demonstration video from Craig Ballantyne of Turbulance Training.

Hop on a treadmill (or cardio machine of your choice). 
Warm up for 3 to 5 minutes. Level 3.5 on a treadmill as an example.
Jog for 30 seconds. Level 7.0 as an example.
Walk for 60 seconds. Level 3.5 as an example.
Jog for 30 seconds. Level 7.0 as an example.
Keep alternating like this for 15-20 minutes.
Cool down.

Complete a total of 5-8 intervals your first time. You will find it more difficult than it sounds. Once you are spent, take another 3-5 minutes to cool down. That's all you have to do. Only 5-8 minutes of actual working sets, and you are on your way to torching some serious fat. You can also apply the same concept running outside, swimming, jumping rope, using the intervals proposed above.

Here is a progression for building up your intensity as you advance:

HIIT Beginner: Tough for 30 seconds, easy for 90 seconds. (3 to 1)
HIIT Intermediate: Tough for 30 seconds, easy for 60 seconds. (2 to 1)
HIIT Advanced : Tough for 30 seconds, easy for 30 seconds. (1 to 1)
HIIT Advanced 2: Tough for 60 seconds, easy for 60 seconds. (1 to 1)

Increasing Intensity

To ramp it up a notch, progressively increase the jogging speed of your intervals by .5. 

Hop on a treadmill (or cardio machine of your choice). 

Warm up for 3 to 5 minutes. Level 3.5 on a treadmill as an example.
Jog for 30 seconds. Level 7.0 as an example. 
Walk for 60 seconds. Level 3.5 as an example. 
Jog for 30 seconds. Level 7.5 as an example. 

Walk for 60 seconds. Level 3.5 as an example. 

Jog for 30 seconds. Level 8.0 as an example. 
Walk for 60 seconds. Level 3.5 as an example. 

Jog for 30 seconds. Level 8.5 as an example. 
Keep alternating like this for 10-20 minutes. 

The One-Two Punch

It you have the time, hop on the treadmill or elliptical for an additional 15 to 30 minutes and really take advantage of your fat burning. The HIIT exercise you just did releases free fatty acids into the blood-stream. By following up with 15 to 30 minutes of low level cardio, your body will burn the released fatty acids for fuel.

Limit the total cardio to 30 minutes in the beginning stage. So if you did 20 min of HIIT then just walk for 10. Or walk for 15 min if you did 15 minutes of HIIT.

As you progress, you can increase the total cardio to 40 minutes. So If I did 15 minutes of intervals I follow up with 20 min of walking on the treadmill. If I did 20 minutes of high intensity, I simply walk for 10-15 minutes.

If you are new, start with a 3 to 1 interval workout and just do one or two tot HIIT workouts a week. You don't want to over-train by having too many intense workouts in the same week. Some weeks I only do one HIIT session after my strength training workout. On those days where I am fatigued or not "feeling my Wheaties", I simply walk for 30 minutes after doing my weight lifting routine.

Give it a try but make sure you don't go banzai and overtrain. Start easy, and progress at a sensible rate. And as always, consult your Doctor or primary health care practitioner before starting any fitness regimen.

Thank you for taking a moment of your valuable time to read this article.

The views expressed on this site are my opinions and should not be taken as a substitute for qualified medical expertise. I am not a Doctor. I do not give medical advice or make claims to cure any sickness, disease or affliction. I simply share my understanding of health and fitness. Please consult your Doctor or Health Care Practitioner before starting any diet or fitness routine.

Affiliate link disclosure: I use affiliate links on my Blog. This means that in some cases when I link to an online retailer I get a commission for referred sales. Meaning, if you click one of these affiliate links and make a purchase the retailer gives me a cut of it. For what it’s worth, I never write articles and insert affiliate links for the sole reason of earning a commission.

Eat your spinach... with butter

You'll be strong to finish when you eat your spinach. But you don't have to endure that green muck in a can. We all know that spinach is good for us. But all too often it is overcooked into a stewed pile of green goo. No wonder kids won't touch the stuff.

Spinach is a great source of lutein, a micronutrient that can help protect against eye diseases like age-related macular degeneration, cataracts, and retinitis pigmentosa. But for in order to get the benefit, you have to absorb it for it. The saturated fats in butter appears to be the best vehicle for lutein absorption when compared to olive oil pr fish oill. So, eat your butter and spinach!

The key to delicious, flavorful sauteed spinach is to quickly saute it over high heat. This recipe bears NO resemblence to canned spinach! And I bet Popey (and your kids) would approve.

Prep Time: 10 minutes

Cook Time: 5 minutes

Total Time: 15 minutes

Yield: Makes 4 servings

Ingredients:

• 1 - 1 1/2 lbs. fresh spinach 
• 3 Tbsp. pastured butter 
• a pinch of Sea Salt 
• Fresh lemon juice (optional) 

Preparation:

Thoroughly clean the spinach and pick it over for damaged leaves and thick stems.
Heat a large frying pan, saute pan, or pot (the key here is a wide surface area) over high heat. Once hot, add the butter. It should melt and/or heat immediately. Add spinach and cook, stirring, until spinach is wilted. The high heat and stirring help any liquid the spinach releases evaporate quickly. For a little extra zing, add one clove of minced garlic (optional).

Transfer spinach to a serving platter or plates and sprinkle with salt to taste.

The views expressed on this site are my opinions and should not be taken as a substitute for qualified medical expertise. I am not a Doctor. I do not give medical advice or make claims to cure any sickness, disease or affliction. I simply share my understanding of health and fitness. Please consult your Doctor or Health Care Practitioner before starting any diet or fitness routine.

Affiliate link disclosure: I use affiliate links on my Blog. This means that in some cases when I link to an online retailer I get a commission for referred sales. Meaning, if you click one of these affiliate links and make a purchase the retailer gives me a cut of it. For what it’s worth, I never write articles and insert affiliate links for the sole reason of earning a commission.

 

Exercise Tips from Mark Sisson

With the rising health-related issues, nowadays, whether you are male or female, everyone needs to have a fit body. Especially as you age. Weather you are looking to build a better physique, or just looking to stay in shape, it is important to maintain muscle as we age.

Today I'm going to share some of Mark Sisson's Primal Movements that really work for building and maintaining a healthy physique. Way before 24 hour fitness or Gold's Gym, man was able to build functional strength by moving naturally and strenuously on a day to day basis. These movements are at the core of Mark's Primal Blueprint for health and fitness.

Who is Mark Sisson?

Mark Sisson is a Paleo Health and Fitness author and runs the blog, Mark's Daily Apple. He believes it is important to eat, move, and live according to how humans are designed and not according to society’s artificial developments of the last 100 years. At 60 years of age, Mark is a great example of health and vitality and is one of my health and fitness inspirations. So here we go... Let's get primal...

Push up




Pull ups




Squat





Plank

The views expressed on this site are my opinions and should not be taken as a substitute for qualified medical expertise. I am not a Doctor. I do not give medical advice or make claims to cure any sickness, disease or affliction. I simply share my understanding of health and fitness. Please consult your Doctor or Health Care Practitioner before starting any diet or fitness routine.

Affiliate link disclosure: I use affiliate links on my Blog. This means that in some cases when I link to an online retailer I get a commission for referred sales. Meaning, if you click one of these affiliate links and make a purchase the retailer gives me a cut of it. For what it’s worth, I never write articles and insert affiliate links for the sole reason of earning a commission.

The Monday Muse - Moderation

"Moderation. Small helpings. Sample a little bit of everything. These are the secrets of happiness and good health." —Julia Child

I agree. But for many, moderation is difficult. Especially when it comes to food. And drink. 

I came across this video and almost soiled myself laughing. Aahhhh...I remember the good old days of SNL.

courtesy of The French Chef by y10566

I thought I'd share this bit of humor to help start your week. Enjoy ;)

The views expressed on this site are my opinions and should not be taken as a substitute for qualified medical expertise. I am not a Doctor. I do not give medical advice or make claims to cure any sickness, disease or affliction. I simply share my understanding of health and fitness. Please consult your Doctor or Health Care Practitioner before starting any diet or fitness routine.

Affiliate link disclosure: I use affiliate links on my Blog. This means that in some cases when I link to an online retailer I get a commission for referred sales. Meaning, if you click one of these affiliate links and make a purchase the retailer gives me a cut of it. For what it’s worth, I never write articles and insert affiliate links for the sole reason of earning a commission.