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Protein Pancake Recipe

Follow a healthier twist with this special pancake recipe made from porridge oats, with only 335 calories, 26.9g carbs and a loaded with protein (34.1g). The recipe makes 5 pancakes. It is easy and quick to make, guilt-free and delicious pancakes to enjoy. [embed]https://youtu.be/4io-q9yPDwk[/embed] Follow a healthier twist with this special pancake recipe made from porridge oats, with only 335 calories, 26.9g carbs and a loaded with protein (34.1g). You will need; 20g porridge oats 20g maple syrup 55g 0% fat Greek yoghurt 1 egg 1 scoop (30g) Natural Nutrients Whey Protein Isolate Vanilla Watch the video for instructions. Add optional maple syrup, butter and fruit toppings before serving. Enjoy your delicious pancake. Happy Pancake Day!

Struggling to hit your protein?

One of the common questions we get asked is "How do I hit my protein!?!" So you've started a nutrition plan, set your macros and you start tracking like crazy! Only to find that that one macronutrient keeps being a toughie to hit... Protein!  So what is it? Well, protein is an important component of every cell in the body. Your body uses protein to build and repair tissues (think after those tough workouts). You also use protein to make enzymes, hormones, and other body chemicals. Protein is an important building block of bones, muscles, cartilage, skin, and blood, so you can see why its so important to hit the targets... What it also does is increase satiety (helping you feel fuller for longer and less likely to binge). So ideally, you can hit your goals through real food.. however, there is a great (and delicious) product that you can use to help you hit your protein target if you fall short.. protein powder. You will be able to find all of Natural Nutrients products, including our range of Natural Whey Isolates.

So what is it and how can I use it?

Well, without boring you too much, Whey is a by-product from the cheese making process. The liquid that's left over goes through a drying and filtration process to make it into lovely fluffy powder. That powder is not only convenient to take, but is also contains all 9 essential amino acids – making it the perfect protein provision for your body to utilise for muscle metabolism and muscle protein synthesis (growth).

Why Natural Nutrients?

"So, why Natural Nutrients?".. Natural Nutrients only use 100% Whey Isolate (the highest quality whey protein that has been filtered further to reduce fat and carbs and only leave high quality protein). Most other companies use a blend of different sources of protein including whey concentrate, simple milk protein or even soy protein. All of these are poorer quality sources of protein which contain less protein, more carbs, more fat and more calories per gram than whey isolate. Natural Nutrients also don't use any artificial ingredients in their products. Where most of the other companies use artificial flavourings, sweeteners, and can even bulk their products out with other ingredients to make the overall product cheaper, Natural Nutrients are all about minimal, natural ingredients. Generally, the more ingredients in a protein powder, the poorer quality it will be overall. So if your struggling to hit your protein goal and want a high quality, cheap (gram for gram) and convenient source of protein, then check out the Natural Whey Isolate in our store. Sample sachets are also available.  

Whey Protein: Things you need to know.

Choosing the best whey protein powder can be confusing and overwhelming. There's so many different brands and everyone claims they've got the best - so which one do you choose? When it comes to whey - we truly believe Natural Nutrients is right up there amongst the best after all the years we've spent perfecting it to be what it is today, and if our customers' feedback is anything to go by - we may just have cracked it!
100% Whey Protein Isolate
If you're not already using Natural Nutrients - chances are, you are using a whey that contains a mixed blend of different types of whey protein. There's Whey Isolate, Whey Concentrate, Hydrolyzed Whey and other protein sources like Milk Protein Concentrate. The question is...  why do other brands blend whey? Is 3 different types of whey any better than one? Does it really become a super tri-blend that's "proven" to build more lean mass or provide greater absorption than a single type of whey - or is it just because it's cheaper?
Why do other brands blend whey?
The right answer is because it makes it cheaper. You will see the "big commercial discounters" using tri-blends way more than the brands who offer one form of whey like us - after all this is the only way they can be permanently on sale. Per gram - Whey Isolate is one of the most expensive ingredients in the entire Sports Nutrition industry - not just in terms of protein, so by removing 20% of it (or more) and replacing it with Whey Concentrate for example - manufacturers can save themselves around £2 per kg and then pass that saving on to you as a customer.
Whey Concentrate and its disadvantages
The downside to Whey Concentrate is that it contains higher fat and carbs, and is lower in protein - so there's a trade off for the compromise in formulation.  Furthermore, whey isolate has a higher ‘amino acid score’ than whey concentrate or plant-based proteins, which basically means we absorb it better and it gets to our muscles quicker. TOP TIP: Be wary of products labelled "100% Whey Protein" as many people believe it means 100% protein. It simply means the product contains only Whey Protein  and no other protein source.  Natural Whey Protein Isolate comes in 3 delicious favourite flavours: Vanilla, Strawberry and Chocolate. For more flexible option, the Unflavoured is perfect to mix with any other flavourings you prefer.

IT’S CHRISTMAS – Your Guide to Staying Fit And Festive!

December is in full swing so now is the perfect time for getting prepared for the big day itself. BUT, that doesn’t just mean with shopping and food, it also should mean preparing yourself for the amounts of food and most likely alcohol along with it. Now is the perfect time to start a “pretox”, just like a detox but it is instead preparing and preventing for the perfect damage limiting tactic which means you can start the festivities in the perfect shape to do so, or go in hungover, bloated and guilty. What this will do is prepare your living and body with the correct nutrients that you will be lacking this time of year which can be done through Supreme Greens, Milk Thistle and Vitamin C. These supplements are perfect for providing your body with the nutrients it is missing, in the dose it needs. You don’t need to feel guilty about not hitting the gym or start canceling plans to go out and have a few drinks, it can come down to how you will manage your body. What this would mean for you is a guilt-free time and you’ll find it a lot easier to stay focused and then get back on track after it is all over. And if you can’t quite manage the pretox, here are two recipes that should help you before the binge begins. Consider this as an early Christmas present from us that both contain ingredients that will offer those vital nutrients to help to prevent that dreaded hangover. Virgin Mary Mocktail                                                    
  • 200ml Organic Tomato Juice
  • 2tbsps Lemon Juice
  • ½ Tsp Worcestershire Sauce
  • ½ Tsp Tabasco Sauce
  • Celery and lots of ice to garnish
 Binge-Blasting Banana Smoothie
  • 1 x Fresh Banana, mashed
  • 1tbsp Honey
  • 200ml Milk (Cow, Almond or Coconut)
  • 1 x 30g Scoop Unflavoured Whey Protein
  • Blend with ice for a smooth, cold drink
You’ll be able to thank us later for those.

Vitamin D – The Seasonal Supplement

When it comes to vitamins and minerals, we all need a certain amount each day to meet our requirements. Sometimes this amount changes-for example as we age, change our level of physical activity or when women fall pregnant. But for Vitamin D, the amount we need actually changes with the seasons. If this is all sounding a bit astrological then bear with us! Read on to find out exactly why you need more Vitamin D during the winter months and what you can do to get enough.

What is Vitamin D and why do I need it? Vitamin D is a group of fat-soluble vitamins that are used in the body to regulate levels of calcium and phosphorus. These are minerals which are super important for teeth, bone and muscle health. So, it makes sense that Vitamin D deficiency can contribute to muscle weakness, as well as skeletal problems such as Osteomalacia and Rickets. Low levels of Vit D have also been linked with depression and Alzheimer's Disease.

Vitamin D in the Diet Good food sources of Vitamin D are relatively few. Things such as oily fish, red meat, liver and egg yolks all provide a good dose. However, if you follow a plant-based diet or don't have meat, fish or eggs with every meal, it's likely you're not meeting requirements with diet alone. Some foods are fortified to contain more Vitamin D, but again these are usually animal-based products such as meat and cheese. The Sunshine Vitamin The good news is that by the wonder of Mother Nature we can actually get all the Vitamin D we need from sunlight! UVB rays from the sun provide the cholesterol in our skin cells with the energy it needs to synthesize Vitamin D3. This is the active form which can be utilized in the body. For this reaction to happen UVB rays have to be of a certain strength and must fall on the skin which is directly exposed to sunlight, so it doesn’t work if your skin is covered by clothes. From around April to September most of us should be able to meet our Vit D requirements with sunlight alone. But from October to March, when the dark nights are cutting in and we begin to hibernate from the cold, our exposure to sunlight falls drastically. Vitamin D During the Winter Months It’s autumn - the days are short and the nights are long. If you do venture out you’re covered from head to toe in scarves, hats and gloves. Sunbathing is a distant memory and if you want a tan you’ll have to get it out of a bottle! The Great British summer is officially over – and so are your chances of getting enough Vitamin D from sunlight. But it’s vital that you continue to meet your requirements – studies have shown that Vitamin D deficiency affects almost 20% of adults in the UK in the winter. Aside from sunlight, there are two other ways to make sure you get enough Vitamin D – dietary intake or supplements. Natural Nutrients Vegan Vitamin D3 As mentioned earlier, it’s difficult to meet Vitamin D requirements through diet alone. Taking a daily supplement is often the most convenient and reliable way to make sure you’re getting enough. Our Vitamin D3 supplement offers 1000IU or 25mcg in each capsule, which is 250% RDA for Vitamin D. We use a plant sourced Cholecalciferol making it suitable for vegans and vegetarians and providing you with Vitamin D in the active form – ready to be absorbed and do its magic in the body. We recommend taking 3 capsules per day with food to support bone and muscle maintenance, boost immune function and ward off the winter blues. As Vitamin D is fat-soluble, taking with a source of fat can help to better absorb your supplement. Healthy sources of fat include olive oil, avocados, nuts and seeds. One more thing… Remember, you need Vitamin D year-round. Whilst UVB rays will help meet requirements in the summer, getting too much sun puts you at risk of sunburn, aging of the skin, eye damage and even skin cancer. What’s more, factors such as time of day, skin color, location and keeping skin covered can all inhibit synthesis of Vitamin D from sunlight. References Thanks for reading, Steph Natural Nutrients Nutritionist

4 Ingredient Protein Pancakes

There's no secret - we LOVE protein pancakes at Natural Nutrients (especially Liam our founder), but if you go old-school on the recipe - it can take a bit of work, a bit of time to prepare and not always end up the way you want it to. So...if you want a non-chef friendly recipe that literally takes no time at all but still tastes amazing - then check out our 4-ingredient chocolate protein pancake recipe. The ingredients and method is below, but for all you macro trackers - here's a breakdown of the nutritional analysis for the full recipe and for each individual pancake. As you'll see each pancake is low calorie, low carb and high in protein - making them the perfect snack or perfect high protein breakfast choice when you're in a hurry. Nutritional Info (per pancake): Calories: 51kcal, Protein: 9g, Fat: 1.3g, Carbs: 0.5g Nutritional Analysis (per recipe): Calories: 306kcal, Protein: 54g, Fat: 7.8g, Carbs: 3.0g The macros don't include the coconut oil for the pan, or any toppings you choose so make sure you add them in to your calculations. Don't forget to tag us in your attempts at making this recipe on our social media channels and we'll give you a shout out.

4-Ingredient Chocolate Protein Pancakes

Ingredients (makes 6 pancakes): Method:
  • Put all the ingredients except the coconut oil into a mixing bowl and whisk until smooth (for extra smoothness you can use a blender)
  • Heat the coconut oil in a heavy bottomed frying pan until its hot
  • Pour enough batter into the pan to make a medium sized pancake, and cook for around 2 minutes before flipping over and cooking the other side
  • Repeat the process above until all the mixture has been used
  • Pile the pancakes into a stack and add any topping of your choosing.
Enjoy! [embed]https://youtu.be/WAsgAL9EVTY[/embed]

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