HealthDesigns.com Blog

A health blog as unique as you are

  • Happy Pi Day - Shop the Sale!

    March 14th is International Pi Day and we're celebrating BIG. Sort of. For the next 48 hours you can get 3.14% off your order - shipping included! Whether you're looking for bodybuilding, wellnessbeauty, grocery or household items we have you covered. Did we mention you can buy ingredients to bake a pie, too?

    7 Interesting Facts About 3.14(159265359...)

    1. March 14th is recognized as Pi Day and is celebrated around the world.

    2. This year is especially unique as it is March 14, 2015 (3/14/15) which represents the first four numbers of ? after the decimal point (3.1415). That will not happen again until March 14, 2115.

    3. The symbol represents the Greek letter for "p" and was taken from the word "perimeter".

    4. Pi ? is the symbol used in mathematics to represent a constant - the ratio of the circumference of a circle to its diameter.

    5. Although Pi is an infinite number, computer scientists calculated over 1 trillion digits of the number in 2013.

    6. Pi continues infinitely (forever... and ever... and ever...) without repetition or pattern.

    7. Albert Einstein was born on Pi Day.

    Don't forget to shop the HealthDesigns.com Pi Day Sale this weekend to save on every order! Use the discount code "PI" at checkout.

  • The Beginner's Guide To Protein Powder

    New to bodybuilding? Here's everything you need to know about protein powder for those who are just beginning. Don't worry... we'll keep it simple, to the point and will avoid using words like beta-lactoglulin that you don't have to pretend to understand.
    Whey Protein Basics
    The Beginners Guide To Protein Powder

    IS PROTEIN POWDER NECESSARY?
    No. But it is recommended if you plan to gain and consume more than 200 grams of protein per day. It will make your life much easier than trying to meal prep every time you need protein. Dollar for dollar, protein powder is typically more cost effective than buying whole food. That doesn't mean you can replace every meal with protein powder though. Protein is a supplement - meaning "in addition" to". Your main focus right now should be on the food you eat. Fill your diet with foods high in protein like fish, eggs, poultry and meat.

    Shop shaker cups for on-the-go protein meals.
    shaker

     

    DO PROTEIN POWDERS REALLY WORK?
    Yes. Keep in mind that protein is composed of amino acids, a.k.a. the building blocks of protein. Amino acids are essential to your body functioning properly, especially when it comes to maintaining healthy muscles. The major benefits of consuming protein powders are losing fat and preserving muscle, increasing size and strength, reducing hunger, improving immune system and coping with stress.

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    DOES IT MATTER WHAT PROTEIN POWDER I TAKE?
    If you aren't already aware here is one EXTREMELY important tip about protein powders: they are not all the same and many are not what they claim to be. We hate to say it but most proteins are loaded with bad ingredients. The good news is there are plenty of all natural options out there that work. Many times these will be slightly more expensive than other brands that load their protein powders with sucrose, fructose, rice syrup, etc. But at the end of the day it's worth paying a few more bucks to get the results you're working so hard to achieve.

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    HOW MUCH PROTEIN POWDER DO I NEED?
    This really depends on your body. A simple equation to figure out how much you need is to take 1 to 1.5 grams of protein per lean body mass. Example: if you are 150 pounds and 10% body fat (150 x .10 = 15 pounds of fat. That leaves 135 pounds of lean mass) then you need at least 135 to 205 grams of protein per day.

    WHEN DO I TAKE PROTEIN POWDER?
    We recommend taking protein powder for your pre-workout, workout and post-workout shake. Keep in mind that liquid food like protein shakes are absorbed much faster than whole foods which gives you a greater advantage if you take them around the times you workout. Protein powder can be used as a meal replacement but for no more than two meals a day. Here is a breakdown of what a normal day should look like:
    Breakfast (meal 1)
    whole food
    Mid-morning (meal 2)
    liquid protein meal
    Lunch (meal 3)
    whole food
    Mid-afternoon (meal 4)
    whole food
    Pre and post workout (meal 5)
    liquid protein
    Dinner (meal 6)
    whole food
    Before bed (meal 7)
    whole food

    WHAT KIND OF PROTEIN POWDER SHOULD I USE?
    There are a lot of protein powder's to choose from including whey, soy, casein, beef, eggwhite, hemp, the list goes on and on. Familiarize yourself with the different types of proteins and their benefits. Here's a good start to the two most important and beneficial types of protein powders.

    Whey Protein
    Fast digestion, superior amino acid profile, high cysteine content and mixture of peptides.
    Best when used before, during and immediately after your workout. This is the phase of your day when you need energy the most and when your body is in an anabolic state.
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    Click to see the highest rated whey proteins.

    Casein Protein
    Slow digestion, superior amino acid profile and mixture of peptides.
    Do not use casein pre, during, or post workout because it is slowly absorbed. Instead, use it during the day when you are not in your pre and post workout window. Many bodybuilders and athletes recommend taking this before bed to flood your body with amino's while you sleep.

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    Click to see the highest rated casein proteins.

    WHAT TO AVOID WITH PROTEIN POWDERS
    The number one thing to stay away from is overdoing it. A common mistake of newbies is to take a ton of protein powder. At first you may feel fine but then start to notice stomach cramps, bloating, aches and pains. If this happens decrease the amount of protein powder you are taking for a while. Replace it with whole foods that are high in protein like eggs, egg whites, grilled skinless chicken breasts, lean ground beef, and fish like salmon, tuna and tilapia.

  • 6 Must-Have Products for Spring

    March is here and that means spring is just around the corner. Here are six products to help you reach your health and fitness goals this season.

    1. Now Foods, Omega-3
    A high quality fish oil supplement proven to help improve your overall health. Benefits include: reduces the risk of developing diabetes, relieves various bone and joint aches and pains - especially arthritis, reduces the risk of developing cancer - especially colon cancer, reduces blood pressure, improves immune system and helps grow hair, skin and nails. Buy here. 

    Now Foods, Omega-3

    2. Peanut Butter & CO., Dark Chocolate Dreams
    It taste's like a peanut butter cup! Made with all natural peanut butter and dark chocolate and doesn't have any of the bad stuff like choloesterol, trans fat, hydrogenated oils or high-fructose corn syrup. It's super yummy on everything or just by itself. Some favorite ways to use it include on top of ice cream, on fruits, in baked goodies like cake, cookies and bread pudding. It's. So. Good. Buy here. 
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    3. USP Labs, 3-in-1 Shaker Cup
    This is a must-have item for anyone who works out. It makes getting ready for the gym easier and more convenient because the shaker cup has all the compartments you need. You can take your protein powder with you and store it in the air-tight bottom compartment, an upper lid to store tablets or capsule supplements, and the main section to fill with water or your favorite beverage. This is a top-seller on the website and will only set you back a little more than $5! Buy here.
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    4. Valeo, Padded Lifting Straps
    When you don't feel like destroying your hands these padded lifting straps are the perfect solution. They're discrete and effective at protecting any current blisters and calluses you have, as well as preventing new ones from forming. Beyond that they also provide that extra secure grip to prevent your hands from sliding around while lifting. They are rated 5 stars on the website based on customer reviews and only cost around $6.00. You can adjust them to your size and throw them in the washing machine anytime they need cleaned. Buy here. 

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    5. NoGii, D'Lites Chocolate Caramel 
    NoGii is known for their awesome flavors and quality snack bars. The NoGii D'Lites are perfect for throwing in your gym bag, taking to class, eating at the movies or keeping at your desk at work. The "bite size" bars aren't small on flavor or nutrients. Each D'Lite has 8g of protein and are Gluten-free. This bag contains 18 individually wrapped bars. Buy here.
    Nogii-Dlites

    6. Muscle Pharm, BCAA 3:1:2
    By adding one to three capsules of this to your diet daily you will notice improvements in your performance and overall health. Branched Chain Amino Acids are the foundation of any bodybuilder's diet because they reduce muscle breakdown, increase protein synthesis, push your body further, minimizes muscle damage and weight loss and helps increase your lean muscle mass. Buy here.
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  • Peanut Butter and Jelly Protein Pancakes

    A healthy twist on the classic PB&J sandwich.

    PB&J Protein Pancakes PB&J Protein Pancakes

    Ingredients
    1 scoop of Peanut Butter Whey Protein 
    3 tablespoons Almond Flour
    1/2 teaspoon Baking Soda 
    2 tablespoons Stevia Baking Powder 
    3/4 cups egg whites
    1 tablespoon Applesauce
    1 teaspoon Vanilla Extract
    3 teaspoons Strawberry Jelly

    Directions
    1. Mix together dry ingredients (whey protein, almond flour, baking soda) then mix together wet ingredients (egg whites, applesauce, vanilla extract, jelly). Combine dry and wet mixes.
    2. Let mixture sit for 5 minutes.
    3. Heat a skillet on medium heat and coat with non-stick spray.
    4. Turn heat to low-medium and add pancake mixture one at a time. Let cook for 2 to 4 minutes on each side.
    5. Top with strawberry jelly and enjoy!

    Nutrition Facts
    Calories | 159
    Protein | 16g
    Carbs | 17g
    Fat | 3g


  • Quest Cinnamon Roll Recipe

    Make a quick, easy and healthy post-workout meal with homemade Quest Cinnamon Rolls.

    Quest Roll Recipe


    INGREDIENTS
    1 Quest Bar Cinnamon Roll Flavor
    1 tbsp vanilla Greek yogurt
    Sprinkle of cinnamon (optional)


    DIRECTIONS

    1. Spray a cookie sheet with non-stick spray. Roll out the Quest bar using a rolling pin. Make it about 1/8" thick.
    2. Bake at 350 for 2 minutes.
    3. Remove. Let cool for 1-2 minutes. Once cooled, cut the bar lengthwise into 4 strips.
    4. Spread Greek yogurt over the 4 strips.
    5. Roll each strip into a "mini" cinnamon roll.
    Sprinkle with cinnamon and enjoy!


    NUTRITION

    Calories             182
    Fat                       6 g
    Protein              22 g
    Carbs                25 g (fiber: 17g, sugar: 1g)black $5 off

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