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Firstly, let me just say that in no way am I suggesting that a plant-based diet needs to be supplemented with protein powder – it is now common knowledge in the health and wellness industry that we can get adequate protein from a wholesome and varied plant-based diet.

I personally choose to include protein powder in my diet because I’ve amped up my exercise load, I’m trying to increase my muscle mass and because I like to include it in smoothies to create more substantial and filling snacks and meals.

Whilst it is easy to get lost in the endless shelves of chemical laden protein powders and meal replacement shakes full of false promises, more and more natural alternatives are popping up in Australia. I definitely do not consider myself a protein powder connoisseur but in my search for a healthy AND palatable post workout drink (let’s face it, natural does not ALWAYS taste best – especially where protein powders are concerned) I’ve tried a few plant-based brands and would love to share my experiences with you. All of the below protein supplements are dairy, gluten, soy and refined sugar free.

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First up is vanilla flavoured Sunwarrior Rice Protein: Bio-Fermented, Raw, Sprouted Whole Grain Brown Rice Protein sweetened with stevia, 16.8 g of protein per serve.

This was my introduction to the brown rice protein brigade and I have to admit, I nearly spat the first sip back out. I then pondered on how I was going to get rid of it and considered pushing it on to a friend. A month later I gave it another shot and actually slowly began to enjoy it. I think the trick with protein powders that are sweetened with stevia is to not mix them with sweet fruits, unless you’re after a total sweet taste bud assault. I enjoyed Sunwarrior blended with almond/soy/rice milk and loads of ice or with frozen raspberries. Once I learned to enjoy the taste the only downside I found was the slightly chalky texture. Which lead me on to my next tub…

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Growing Naturals Organic Whole Grain Brown Rice Protein Isolate in Vanilla Blast, sweetened with brown rice syrup and stevia, 24 g of protein per serve.

I like the fact that this one is sweetened with brown rice syrup as I enjoy the taste more than stevia. This would also suit someone looking to include more carbohydrates in their diet as brown rice syrup contains both fast carbohydrates suitable for muscle recovery and complex carbohydrates for sustained energy. It has the same texture as other brown rice protein powders but I enjoyed the taste more. I also used it in a banana muffin recipe which turned out well.

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Ezy Protein: Organic, Sprouted, Bio-Fermented, Raw, Wholegrain Brown Rice Protein sweetened with stevia, 25.8 g protein of per serve.

This has the same texture as Sunwarrior but is a little sweeter and tastier. I quite like the tub that it comes in as your hand doesn’t get coated in protein powder as you try and scoop out the last few serves.

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Vega Sport Performance Protein in Chocolate and Vanilla: A complete multi-source, alkaline-forming, plant-based protein blend sweetened with stevia, 26 g of protein per serve.

This is a little different to the above proteins as it contains a mixture of yellow pea protein, SaviSeed protein, sprouted wholegrain brown rice protein, hemp protein and alfalfa protein as well as a branched chain amino acid complex, glutamine and a digestive enzyme blend.

I like the fact that this contains a variety of protein sources and includes other ingredients which assist recovery and improve digestion. I found the texture to be a lot smoother than plain brown rice protein powders and it blends far more easily. Chocolate is my flavour of choice, I’m not a big fan of Vega’s vanilla.

In the end none of these protein powders are delicious, but they do contain high quality healthy ingredients which can compliment your diet and exercise program, and possibly boost your results.

Overall Vega has been my favourite protein powder based on taste, texture and ingredients, but there are still other brands out there that I’m keen to try such as Garden of Life RAW Protein, Juice Plus Complete and David Wolfe’s Raw Sprouted Brown Rice Protein.

Have you tried any of these or ones I haven’t listed? If so, I’d love to hear about your experience.

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Bonus: My Choc Raspberry Smoothie Recipe

Ingredients

♥ 1 scoop of vanilla or chocolate plant-based protein powder
♥ milk of choice (almond, rice etc) I used around 100 mL in the one above but I like mine super thick
♥ 1 cup of frozen raspberries
♥ 1 tbsp of raw cacao powder (less if using chocolate flavoured protein)

Blend, serve and enjoy 🙂

Article by Emma Smyth, nutrition student & health coach who blogs over at This Sparkly Life!

Be well,

xoxo

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Hi everyone! As we all know, 2013 is just around the corner. When the clock strikes midnight we’ll be transported into a brand new year – how exciting is that?! A brand new year to look after yourself, strive to feel as healthy as possible, reach towards your biggest goals and dreams & live the life you’ve always wanted to. Every day is a chance to take a step closer to it. You can do it!

Instead of a resolution this year, I’m adopting a mantra for 2013:

The amazing Marie Forleo said this, and it’s already helping me stay on track – whenever I have a decision to make I think of this mantra and whether my actions are going to work towards radiance, or detract from it. Powerful stuff!

I’m also going to be doing the following: drinking water, eating veggies, sleeping, breathing, and moving. No pressure though, just doing the best I can.

So without further chit-chat I present to you the most read articles* of 2012 on Wellness WA!

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1. Wellness WA Green Smoothie Database – seems a lot of people were getting in on the green drink action this year, something I hope to continue exploring and experimenting with in 2013!

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2. Where Can I Get a Fish Pedicure in Perth? – great question, check out my answer in the post!

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3. Health Food Focus: Natvia Natural Sweetener – with the surge in people interested in quitting sugar thanks to Sarah Wilson’s fantastic “I Quit Sugar” E-book, this recipe post about sugar alternative Natvia was a raging success!

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4. The Wonders of Pomegranates: A Three Way Pomegranate Ritual – a fantastic article on how drinking, eating, and using pomegranates on your skin is wonderful for your wellbeing and beauty!

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5. Product Review: Nature’s Botox Alternative – nuff said! People want the results of medical skincare, without the needles.

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6. Perth Market Review: Stirling Farmers Market – a new trial farmers market popped up in Stirling this year, and thanks to the support of local residents it got the go ahead from the council to keep running. Yippee!

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7. Quinoa and Where to Buy it in Perth – it’s been a good year for quinoa, this post will let you know where to pick up this super healthy superfood!

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8. Wellness Recipe: Superfood Raw Fudge Balls – I can personally attest to the yumminess of these, in fact I just whipped up a batch as I was writing this post!

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9. Perth’s Newest Deluxe Day Spa: Endota, Perth CBD – this new spa in the heart of our beautiful city caused quite a whirlwind of excitement when it launched in March. If you’ve not been yet you should certainly do yourself a favour in the New Year.

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10. Beauty & Wellbeing Routine: Emma Smyth, Model – Nutrition Student – Wellness Blogger – local beauty & blogger Emma caused traffic numbers to spike dramatically in the day we posted her interview (and ever since!). A combination of her gorgeous looks, holistic approach to nutrition and exercise and her bubbly personality made this one of the top interviews we’ve done so far. Check her out!

* Some of them may not have been written in 2012, but have resonated with people this year.

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I LOVE water, especially Perth’s incredible beaches and beautiful river. However I have to admit, unless it’s 40°C outside, immersing myself in water (aka swimming) is not something I enjoy THAT much. I blame it on a terrifying swimming teacher I had to endure during school swimming lessons. I think this is what enticed me into trying Stand Up Paddle Boarding (SUP) – I’m able to enjoy the visual feast of our water without getting too wet or needing a skippers ticket!

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Before I even tried SUP I was in love with it, and my first paddle in Dunsborough enforced this love fest. Virtually anyone can SUP, you don’t need to be athletic or have the balance of a tight rope walker. Everyone seems to think that it’s much harder to balance on the board than it actually is, and I can assure you that after a couple of minutes of getting used to the feeling, you’ll be SUPing away in no time! It’s often recommended that you start out on your knees to get a feel for it, and have an initial short lesson so you can paddle like a pro. I much prefer SUP to kayaking as you have a birds eye view of what’s going on in the water, it’s more peaceful because you don’t have paddles splashing around your face and it’s less stressful on your back.

SUP can be a fantastic total body workout that you’ll actually love doing. Who does exercise that they hate anymore?! SUP improves your balance and coordination, and can be as much of a cardio workout as you want it to be. Heart pumping or peaceful? You set the pace. It tightens and tones your back, shoulders and legs, and works your core big time. What’s more, you don’t even realize that you’re working out, as you’re either enjoying the beautiful view or trying to keep up with a pod of dolphins! My boyfriend and I once spent an hour watching a mother and her babies fish and play – AMAZING. If you want to take SUP to the next level you can join in on a SUP group fitness class, try out some SUP yoga, enter a SUP race or catch some waves, which I’m told is a little easier than normal surfing.

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On a beautiful flat day SUP is incredibly calming – being in the middle of an expanse of glassy water does that to you. It’s a great way to take some time for yourself and get in touch with nature. Our sunny and calm winter days are fantastic for trying SUP out, so rug up, wetsuit or jumper depending on your level of confidence/balance, and give it a go!

My Hot SUP Tips:

♥ Check the wind! Unless you’re after a KILLER workout, paddling in the wind is a bit of a nightmare. If you’re going out for a long time make sure you have a way of getting back to your car if the wind gets up.

♥ If you’re considering buying a board buy the lightest one you can afford – it makes getting it on and off your car a breeze, and you’ll be more likely to SUP often.

♥ If you’re traveling, try and scope out a SUP tour – it’s a fun and healthy way of exploring a new area (deserts not applicable!).

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SUP hire and lessons in Perth

♥ http://www.elementalsup.com.au
♥ http://www.standuppaddleperth.com
♥ http://www.standupaddiction.com.au
♥ http://standuppaddle.com.au
♥ http://www.sossurf.com.au

Do you like the look of Stand Up Paddle Boarding? Any questions please let me know in the comments! 🙂

Review by Emma Smyth, wellness lover, model, SUP fanatic and blogger over at @ This Sparkly Life!

Be well,

xoxo