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- Nurse Barb
“This tastes like a milkshake!”
I overheard this comment after providing bottles of Boost to my friends Sean and Cal who are mountain bikers. They were surprised by how great it tastes and asked for more.
As we talked about how to stay healthy after 50, Sean related that he had just read about the importance of having protein both before and after a ride. This is something that athletic trainers and coaches have known for years. During workouts, our muscles undergo changes as the protein fibers break down preparing for new muscle fibers, made of protein to be added.
The amount of breakdown and repair depends upon the intensity of the workout. A person doing yoga would need a different amount of protein than someone who lifts weights. What is constant though is the muscles’ need for more protein to have available for recovery and repair.
Protein before and after a workout
It’s difficult imagining having a steak before or after a big workout. It’s just too heavy for the stomach and would stop your momentum and ability to move freely. The key is to find something that won’t make you feel heavy and bloated.
It’s not just protein though. Our bodies need calcium and other nutrients to function at our best. That’s where Boost comes in. With 20 grams of protein, 26 essential vitamins and nutrients, plus 35% of the daily requirement for Calcium, it’s a nutritional supplement that also tastes great. How much protein do you need?
This link will direct you to a protein calculator that factors in your weight, height, exercise levels and your gender.
Hidden benefits of protein
As we celebrate birthdays past 50, exercise and maintaining our muscle mass is essential for a healthy lifestyle. Here’s a few hidden benefits of keeping our muscles strong and healthy that many of us forget:
What kind of exercise is best?
Everyone is different, so what I recommend as the best, is the one that you enjoy and will do regularly. Whether it’s walking or tennis, swimming or a dance class, it really doesn’t matter. What does matter is being active for at least 30 minutes each day and finding ways to get some resistance or weight training too.
One of the easiest ways to do that is doing pushups or planks. True confession here: When I first started doing planks, I could barely survive holding it for 10 seconds, now with practice, I’m over 1 minute and I can do 2!
There are a lot of people who are in much better shape than I am, but I’m moving, doing squats, planks, hiking the hills around my house and enjoying my Boost chocolate mocha with coffee in the morning and some Strawberry boost as a snack in the afternoon.
What else to look for
In my busy life, I’m always open to using hacks and tips to optimize my day. I like Boost because I can slip it into a purse, gym bag or backpack and take it with me. Right now, I’m really enjoying the Strawberry flavor. It’s just the right amount so that I don’t feel overly full, but after drinking it, I also don’t feel hungry. The taste is yummy and the protein helps me feel satisfied.
My Mom Loved Boost®
Like many health care providers, I have been recommending and relying on Boost® as a nutritional supplement for friends, family and patients when they are sick and unable to eat. My mom was battling a late stage cancer and was very tired and unable to enjoy her grandchildren and the friends who would come to visit.
To help her regain some much needed energy, her hospice doctor recommended Boost®. I bought a few different flavors and very gently suggested that she try it. At first she was hesitant to try it because she thought it would taste like the nutritional drinks she had in the hospital. I coaxed her, very gently of course because she was very feisty and wanted to maintain her independence in everything including what she ate and drank. She did agree to try just one sip and once she tasted it, she smiled, winked at me and kept on drinking the container.
She loved the various chocolate flavors and the strawberry so to mix things up a bit, I would pour a some Boost® into small cups and add a popsicle stick to make frozen treats for her. She loved sharing these with the grandkids, who vied for their favorite flavors.
My mom’s nutrition was directly related to how much energy she had for the family and so Boost became part of our daily routine. I’m very grateful for her experience because there were not a lot of nutrient dense foods that she liked and foods with a lot of protein left her feeling bloated and heavy. Luckily, she liked the taste and she felt better when she had better nutrition, so we were able to enjoy our time with her.
Disclosure: I’ve been recommending it for years to friends, family and anyone who need to improve their nutrition. And now I’m proud to be an official partner of the BOOST brand.
Every day I talk to women and families about keeping bones and bodies strong with protein, calcium and other essential nutrients. Dairy naturally contains all of these essential nutrients, with no added sugars or ingredients which makes it a great choice .
My patients know they need plenty of calcium, but wonder what to do when there’s a question of lactose sensitivity. Contrary to what many people believe only a small percentage of people actually have a lactose intolerance. Even when there’s a concern about lactose sensitivity, most people can enjoy small amounts of lactose. While the exact percentage of people who have a lactose sensitivity is not known, what is clear is that certain ethnic groups are more likely to be sensitive to the lactose in dairy products, including people of hispanic origin.
Essential Nutrients are Important for Every Family Member
Dairy foods are an important source of 9 essential nutrients for every member of every family. The 9 essential nutrients are:
What is Lactose sensitivity?
Lactose sensitivity occurs when a person does not have the ability to digest the lactose, which are the sugars in milk and other dairy products. This can lead to gas, bloating, cramping and discomfort. People with a lactose sensitivity may not produce enough of an enzyme known as Lactase which aides in digesting lactose found in dairy products.
Eating for Two
Getting the Right Nutrients
For more information on Pregnancy be sure to check out my new book, Nurse Barb’s Personal Guide to Pregnancy, now out on Amazon.
If your first thought about managing weight is that it’s too hard, or you have to make too many changes in your life to be successful, think again! We should all know that simple changes can remarkably affect our rate of success with managing weight in the real world. It’s really the small decisions that, if done well, and done consistently, can make all the difference. It’s the way we manage day-to-day situations that can help turn everything in a positive direction.
When it comes to weight loss, there are a few tricks that help stave off hunger and keep you on track. As people decrease their portions, it’s natural to have some hunger pangs and to want a crunchy, satisfying snack that packs in the nutrients but not the pounds. One solution that I advocate with my patients is using nuts to fill the void. Eating tree nuts in particular have been found to help people feel fuller and more satisfied leading to less overall calories taken in. (more…)