National Latinx AIDS Awareness Day: Understanding the Impact

male couple smiles
Alberto Bogo/Stocksy United

National Latinx AIDS Awareness Day (NLAAD) occurs every fall on October 15 in an effort to promote information about and access to HIV testing and treatment focused on the Hispanic and Latinx communities, who are disproportionately impacted by HIV. 

The date is important every year, of course. But in 2021, it’s particularly crucial. This June marked 40 years since the first reports of the condition that later became known as HIV. 

Over the past four decades, we’ve made huge strides in HIV prevention and treatment. But we’ve also left lots of people behind. We lack progress in eliminating healthcare disparities that hinder access for the communities most disproportionately affected. 

“The Latinx community continues to be overrepresented in HIV cases when compared to their percentage of the U.S. population,” says Dr. Richard Jimenez, a faculty member in Walden University’s PhD in Public Health program. 

In 2019, Latinx individuals made up about 18 percent of the U.S. population, yet they accounted for 30 percent of the confirmed 36,801 new HIV diagnoses.

“Awareness campaigns help to ward off complacency and help keep HIV prevention top of mind,” Jimenez adds.

Understanding healthcare disparities

A lack of trust in the medical field — brought on by systemic racism and implicit racial and ethnic bias among healthcare workers — is a major barrier for some Latinx people when it comes to receiving HIV testing, prevention education, and care and maintaining care once it’s available. And that’s why the healthcare system needs to do a better job of becoming culturally competent and meeting people where they are.

“Culturally appropriate, meaningful, and sensitive educational interventions are important for reaching the Latinx community,” Jimenez says. “Members of the community who are marginalized and hard to reach don’t have readily available access to HIV prevention educational interventions or to the health system when services are needed.”

Outreach efforts like NLAAD are only a small part of the larger systemic changes needed to ensure that healthcare and educational programs take initiative to reach these communities.

Another huge barrier to testing and treatment for some people can be fear — and not just regarding their HIV status.

“If they’re undocumented, they have tons of fear of being deported,” explains Tammy Ayala, intensive case manager at EPIC Sexual Health Center in the Tampa, Florida, area. Ayala does outreach in communities with large migrant farmworker populations. 

“I tell them, ‘We don’t report people. That’s not what we do here.’” she adds. “I haven’t had a client who is undocumented decline any services. As soon as they know help is available to them, they grab it with open arms. So I know it’s not due to them not wanting help or not wanting care. It’s just that they’re afraid.”

Despite policy statements by the American Medical Association regarding the ethical obligation to treat patients regardless of their immigration status, reports of individuals facing questioning or deportation after seeking medical care can lead to a justified hesitancy to seek care, even for legal immigrants.

Affordability can also be a concern, especially for those who don’t have access to health insurance or who have high out-of-pocket costs. “They don’t understand that there are resources out there for them that are free,” Ayala says.

The U.S. Census Bureau reports that in 2019, “Hispanics comprised 18.7 percent of the total population, but 28.1 percent of the population in poverty.”

And according to the Kaiser Family Foundation (KFF), as of 2019, people under 65 who were Hispanic, Black, American Indian, Alaska Native, Native Hawaiian, or Pacific Islander were less likely to be insured than their white counterparts. KFF’s numbers show that, despite gains as a result of the Affordable Care Act, 20 percent of Hispanic Americans under 65 did not have insurance coverage in 2019.

The Ryan White HIV/AIDS Program is a federally funded program that provides financial help to people with HIV by covering the cost of medications and doctor’s visits related to HIV care.

“Undocumented people also qualify for that,” Ayala says. “So it’s not like they can’t qualify if they don’t have a social security number — whereas with a lot of nonprofit agencies, you have to have it.” 

For these immigrant populations and the 67 percent of Hispanic Americans who were born in the United States, cultural and language considerations still affect health care access and outcomes. Acknowledging and incorporating these factors into healthcare programs can help these communities access care.

HIV prevention and treatment

A big message Ayala wants to get out there for NLAAD is about prevention. Pre-exposure prophylaxis, better known as PrEP, is available to prevent HIV infection. “PrEP is an HIV pill for people who do not have HIV,” she explains.

PrEP reduces your risk of contracting HIV through sexual contact by 99 percent and through injecting drugs by 74 percent.

“Depending on the person and how much they feel their risk level is,” Ayala adds, “they’ll want that pill.” Ayala still educates about safe sex and condom use because, she says, there are still a lot of other STIs out there, not just HIV.

Awareness about PrEP remains a big barrier, though. A report from the Centers for Disease Control and Prevention found that among men who have sex with men, a lower percentage of both Black and of Latinx men than white men had talked about PrEP with their healthcare provider.

“A lot of people don’t know about that pill,” Ayala says of her clients. “They’re shocked every single time.” 

PrEP uses a form of combination antiretroviral therapy (cART or ART), which is the gold standard in HIV treatment today. Nowadays, people with HIV can take cART, a combination of several medications. Options include a daily pill and (just approved and coming soon) a longer-acting injectable.

Over time, treatment can bring a person’s viral load down to an undetectable level, also making the infection untransmissible (this is also known as U=U). “Not only are they healthy,” Ayala says, “but they’re not going to be spreading HIV to other people.” 

She stresses that cART is not a cure and people must continue to take their medication. But people now live long and healthy lives with HIV. “Whatever dreams you had before HIV,” she says, “you can still have them after.”

Efforts for Latinx AIDS Awareness Day

So, what can you do for NLAAD? Ayala says, “Get tested. A lot of testing sites are free.” EPIC, for example, does not charge. Ayala says to pass the word around about testing options as well, if possible. 

Stigma about HIV can still exist in any community, and that can be a barrier to seeking testing or care or following through with care, Ayala says. Talking openly about HIV can help reduce stigma. Post about awareness on social media and talk with friends and family. 

“It all starts with awareness and acknowledging that the problem still exists, that we are being highly impacted, and that we can do something to prevent the problem,” Jimenez adds.



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The 10 Best Adjustable Dumbbells for Every Workout

Looking for a great set of adjustable dumbbells for your home gym? Maybe you’re already accustomed to regular dumbbells and weight lifting, or you’re completely new to weights.

Either way, adjustable dumbbells can help you build a complete gym, without dozens of weights taking up space.

We’ve done the heavy lifting for you by finding the best adjustable dumbbells for every type of user.

best adjustable dumbbells

How they stack up

Which adjustable dumbbells got to flex over the others? We sweated the details poring over review sites, Amazon, and other online resources to compare simple “spin-lock” sets to more sophisticated “plate loaded” adjustable dumbbells.

We based our rankings on several key factors, including:

  • Ease of use. Were the weights simple to adjust?
  • Comfort. Do the dumbbells have padded hand grips or other features designed to make them easier to use?
  • Flexibility. How much weight can be added to the dumbbell?
  • Storability. Can the dumbbell set be easily stacked and stored when not in use?
  • Customer feedback. What did online reviewers have to say about each dumbbell set?
  • Manufacturer Warranty. How long is the dumbbell set protected under warranty against manufacturing defects?

Pricing guide

$ = under $200 per pair
$$ = $200–400 per pair
$$$ = over $400 per pair

Note: High demand and limited supply during COVID-19 has many dumbbell sets on backorder or unavailable through certain sellers.

Best overall

Bowflex SelectTech 552 Set

bowflex selecttech 552 set

Price: $$$
Rating: 4.5 stars
Reviews: 7,400+ on Amazon
How to adjust weight: dial
Weight range: 5–52.5 pounds (lbs.) each; adjustable in 2.5 lb. increments up to 25 lbs., then in 5 lb. increments

This top-rated adjustable dumbbell set is a pricier choice but delivers tons of value. With a dial system to quickly adjust each dumbbell from 5 to 52.5 pounds, it’s literally an entire weight rack in a single, integrated package. This makes it ideal for both beginner and intermediate weight lifting.

Plus, it’s compatible with the Bowflex SelectTech training app.

Users praise these dumbbells for easy resistance changes and a high quality locking mechanism. But, a common gripe is that while the set is compact for easy storage, it can be a little bulky in use.

Best budget

Amazon Basics Adjustable Barbell Set

amazon basics adjustable barbell set

Price: $
Rating: 4.5 stars
Reviews: 1,300+ on Amazon
How to adjust weight: add and remove plates
Weight range: 3–19 lbs. each; includes two 3 lb. dumbbells, four 2.5 lb. plates, four 5 lb. plates, and four 0.5 lb. collars

Amazon Basics is usually a good bet for quality, low cost products, and that holds true with this pair of 38-pound adjustable dumbbells. These weights use a simple spin-lock mechanism to add, remove, and hold weights in place.

The dumbbells also have a textured grip and come with a carry case for easy storage. The set includes a pair of 3-pound barbells, four 2.5-pound plates, four 5-pound plates, and four collars weighing a half-pound each.

Best for beginners

PowerBlock Sport Adjustable Dumbbells

powerblock sport adjustable dumbbells

Price: $$
Rating: 4.5 stars
Reviews: 1,100+ on Amazon
How to adjust weight: pins
Weight range: 3–24 lbs. each; adjustable in 3 lb. increments

A color-coded weight guide and simple adjustment pin system make this dumbbell set a no-brainer for workout newbies. Each dumbbell easily adjusts from 3 to 24 pounds, more than enough for anyone just getting started with weightlifting.

The padded handle adds comfort, although users with bigger hands may find the grip clearance a little narrow. It can also be hard to change the pins if you’re not on a hard surface. Also check seller reviews to make sure if you’re purchasing a set, not a single weight.

Best low weight

ProForm 12.5 lb. Adjustable Dumbbell Set

proform spacesaver dumbbells

Price: $
Rating: 4.5 stars
Reviews: 60+ on Amazon
How to adjust weight: pins
Weight range: 2.5–12.5 lbs.; adjustable in 2.5 lb. increments

For lunges, step-ups, lateral shoulder raises, triceps extensions, and other exercises performed with lighter weights, this two-piece dumbbell set can adjust in 2.5-pound increments up to 12.5 pounds each. They also come in a single weight option.

Best intermediate weight

PowerBlock Pro 50 Adjustable Dumbbells

power block pro 50 adjustable dumbbells

Price: $$$
Rating: 5 stars
Reviews: 50 on PowerBlock
How to adjust weight: pins
Weight range: 5–50 lbs. each; adjustable in 2.5–5 lb. increments

These highly versatile adjustable dumbbells can be set at 5 to 50 pounds per hand. When you’re ready to advance further there are add-on kits to increase the weight to 70 and 90 pounds on each dumbbell.

Best for Crossfit

Core Fitness Adjustable Dumbbell Weight Set 

Core fitness adjustable dumbbell weight set

Price: $$
Rating: 4.5 stars
Reviews: 370+ on Amazon
How to adjust weight: twist handle
Weight range: 5–50 lbs. each; adjustable in 5 lb. increments

Common Crossfit exercises that can be done with dumbbells include walking overhead lunges, snatches, and push presses. These can start out with low weight and build up during your workout and over time as strength and stamina increase.

The Core Fitness Adjustable Dumbbell Weight Set quickly adjusts from 5 to 50 pounds with a quick handle twist while sitting in its custom cradle. The midrange price also won’t add too much extra pain to your monthly Crossfit dues.

Best for bodybuilding

Bowflex SelectTech 1090

bowflex selecttech 1090

Price: $$$
Rating: 4 stars
Reviews: 70+ on Amazon, 1,300+ on Bowflex
How to adjust weight: dial
Weight range: 10–90 lbs. each; adjustable in 5 lb. increments

Adjustable from 10 to 90 pounds in 5-pound increments, these adjustable dumbbells replace a whopping 34 regular dumbbells. You’ll have plenty of weight options for heavy upper and lower body workouts like shrugs and lunges.

They also don’t take up too much space and can be stored in a pair of custom floor stands when not in use. But, they can be a bit bulky in use.

Best for P90X

Merax Deluxe 71.5 Pounds Adjustable Dial Dumbbell

merax deluxe 71.5 pounds adjustable dial dumbbell

Price: $$$
Rating: 4.5 stars
Reviews: 300+ on Amazon
How to adjust weight: dial
Weight range: 11–71.5 lbs.; adjustable in 5.5 lb. increments

The P90X Fitness Guide advises you to have a dumbbell set that can adjust between 5 and 70 pounds total. With an adjustable weight range from 10 to 71.5 pounds, these dumbbells can accompany you on most of your journey from workout beginner to gym beast.

Changing weights involves a quick spin of a dial, rubber grips make lifting and curling comfortable, and the 2-year warranty is a nice plus. The only drawback is if you hate the metric system, since weight is measured in kilograms, not pounds.

Best barbell-style

CAP Barbell Adjustable Dumbbell Set

cap barbell adjustable dumbbell set

Price: $
Rating: 4.5 stars
Reviews: 2,600+ on Amazon
How to adjust weight: add and remove plates
Weight range: up to 20 lbs. each; includes four 2.5 lb.-plates, four 5 lb.-plates, 4 collars, and 2 handles

Looking for old-school, plate-loaded adjustable dumbbells? The CAP Barbell Adjustable Dumbbell Set offers 20 pounds max per weight (40 total), but the dumbbells can hold up to 100 pounds each with additional plates.

The old-school spin-lock set comes with 2 handles, four 2.5-pound plates, four 5-pound plates, plus four star-type locking collars.

It also comes with a storage case for easy stow away after a workout. A potential downside is that some reviewers have noted the collars can come unscrewed and the handles can cause splinters after wear.

Best streaming-ready dumbbells

NordicTrack Select-a-Weight 55 lb. Dumbbell Set

Price: $$$
Rating: 4.4 stars
Reviews: 330+ on Amazon
How to adjust weight: pins
Weight range: 10–55 lbs. each; adjustable in 2.5–5 lb. increments

NordicTrack Select-a-Weight dumbbells are a solid set of dumbbells comparable to Bowflex’s popular SelectTech models in price, and they too come with some solid name recognition.

So, why are they streaming ready? Well, if you purchase them through the NordicTrack website, you’ll get a free 1-year iFit Family membership (a nearly $400 value). If you’d be buying a streaming fitness membership for the fam anyway, then that makes these dumbbells one heck of a steal (and you’ve got access to an essentially endless supply of workouts to help you get your lift on, along with yoga, running, rowing, kickboxing, cycling, etc).

One BIG caveat: there are lots of 1-star reviews on Amazon detailing some potentially dangerous failures of these weights. YMMV.

Choose your weights wisely

If you’re just getting started with weightlifting, light individual hand weights or fixed-weight dumbbells are fine. But if you plan on building out a more complete gym, there can be a lot of value to purchasing a set of adjustable dumbbells. Here are some basic pros and cons.

Pros

  • Space saving. Adjustable dumbbells replace a ton of regular dumbbells, meaning more room to move.
  • Better deal in the long-run. If you’re planning on purchasing a bunch of different weight options anyway, it may be cheaper going adjustable.
  • The spin-lock varieties are more budget-friendly and simple to load and unload. But, some users complain that the locking nuts can get loose mid-workout.

Cons

  • Pricey up-front cost. Adjustable weights can be pretty steep, making it a major investment.
  • Can be awkward. Some adjustable weights (especially if they’re heavy weights) can be super bulky IRL use, making some workouts more difficult.

If you still think adjustable weights are for you, consider the differences between spin-lock (barbell-style) and plate-loaded.

The pull-pin or dial system adjustable dumbbells tend to hold weights more securely, are more compact, and easier to store — and some models can hold almost as much weight as their spin-lock cousins.



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Who Run the *Whey*rld? The Best Protein Powders for Women

Protein is the darling of the macro world (sorry, fat and carbs), and protein powder is one of the most convenient ways to get an extra dose of it — whether you’re trying to lose fat, gain muscle, or both.

But you may be wondering if women have different protein powder needs than men or if any protein powder provides certain advantages to women specifically. (Spoiler alert: Nah.)

So grab that BlenderBottle and get ready to shake it like a salt shaker, ’cause here are the best protein powders for women (and everyone else too).

best protein powders for women

Why use protein powder?

Protein powder offers a super easy and convenient way to get some extra protein in your life. While not everyone needs to supplement with it, certain conditions and health goals may warrant some added amino acids:

  • Muscle growth or maintenance. Wanna know the recipe for muscle growth? Protein + resistance training, according to a 2018 review. And even if you’re not currently looking for muscle growth, getting enough protein helps you keep the muscles you’ve already got.
  • Weight loss. According to some research, protein is extra-filling and great for managing hunger, which can make it easier to stick to reduced-calorie diets. Protein can also help your body preserve muscle and burn fat effectively. High protein diets appear to be really effective for weight loss, too, according to a 2020 review.
  • Pregnancy and breastfeeding. These are times in a woman’s life when she needs a little extra, and protein powder makes it really easy without adding lots of extra sugar.
  • Recovery from illness or injury. Whether you’re getting over the flu or nursing a broken bone, protein provides the amino acids your body needs to recover and make new tissues.

Men’s vs. women’s: Does it really matter?

Is it worth paying the pink tax on protein powder? Definitely not. Good protein powder is good protein powder, no matter who you are. Kim Pierce, dietitian and founder of The Outdoors Dietitian, says, “Women don’t need a different type of protein powder than men.”

Other factors — like taste, dietary needs or preferences, and your lifestyle — play a much bigger role than gender in determining what makes a great protein powder for you.

And Angie Asche, dietitian, owner of Eleat Sports Nutrition, and author of Fuel Your Body, reassures us that any extras in a female-oriented protein powder (like added vitamins) just plain aren’t necessary.

How we chose: What to look for in a quality protein powder

Pierce and Asche are here to show us the whey to pick a solid protein powder. Here’s what they recommend looking for (and the criteria that influenced our top protein powder picks!).

High quality protein

“I recommend looking for a high quality protein as the first ingredient — for example, grass-fed whey protein isolate,” explains Asche. She adds that plant-based proteins should contain several types of protein to ensure an optimal amino acid profile.

Third-party certs

FDA regulation of supplements is pretty limited, so third-party certifications are a great way to fact-check a powder’s quality. Certain certifications (like Informed Sport and NSF for Sport, according to Pierce) ensure that the protein powder is safe and free of contaminants and banned substances.

Even if you’re a casual exerciser who’s not downing protein shakes on the daily, you can feel confident that a company willing to invest in third-party certifications or testing stands behind their product.

Minimal ingredients

According to Asche, your protein powder does NOT need to be loaded with extra ingredients. It’s not a multivitamin, and lots of highly processed additives may be a sign that it’s not a great quality powder.

Look for protein powders that keep it simple and real (but remember that some extra ingredients are necessary for better flavor and texture).

Pricing guide

  • $ = under $1.00 per serving
  • $$ = $1.00–$2.50 per serving
  • $$$ = over $2.50 per serving

The 13 best protein powders for women

Top overall

Orgain Clean Whey Protein Powder

orgain clean whey protein
  • Price: $$
  • Protein type: whey concentrate
  • Protein per serving: 21 grams (g)
  • Calories per serving: 130
  • Other nutrition info: 3 g fat, 11 g carbs, 2 g fiber
  • Certifications: USDA organic, non-GMO
  • Pros: inexpensive, gluten-free
  • Cons: no sport certifications

This inexpensive protein powder comes highly recommended by both Asche and Pierce, so it earned our top spot. Reviewers are seriously impressed by its great taste and texture, and it’s made with all organic and non-GMO ingredients — including whey from grass-fed cows. It comes in chocolate or vanilla.

Highly rated

Garden of Life Sport Organic Plant-Based Protein

garden of life sport protein
  • Price: $$$
  • Protein type: plant-based (pea, sprouted navy bean, sprouted lentil, sprouted garbanzo, cranberry seed)
  • Protein per serving: 30 g
  • Calories per serving: 180
  • Other nutrition info: 3.5 g fat, 8 g carbs, 3 g fiber
  • Certifications: USDA organic, non-GMO, NSF for Sport, Informed Sport
  • Pros: 30 g protein per serving, variety of plant-based proteins, gluten-free
  • Cons: some extra ingredients that aren’t necessary for a protein powder

This protein powder comes highly recommended by Asche and has more than 7,300 overwhelmingly positive Amazon reviews, averaging 4.5 out of 5 stars. Put simply: People love it. It’s also vegan and contains probiotics, which may be helpful for metabolism and overall gut health. You can get it in chocolate or vanilla.

Best whey

ONNIT Grass-Fed Whey Isolate Protein

onnit grassfed whey protein
  • Price: $$
  • Protein type: whey isolate
  • Protein per serving: 20 g
  • Calories per serving: 120
  • Other nutrition info: 2 g fat, 5 g carbs, 2 g fiber
  • Certifications: NSF for Sport, Informed Sport
  • Pros: low in carbs, high quality whey, gluten-free
  • Cons: expensive

Whey isolate is preferred over whey concentrate because it contains more protein and fewer milk sugars and fats. ONNIT’s whey comes from grass-fed New Zealand cows. You can get this powder in Mexican chocolate (with a hint of cinnamon — YUM) or vanilla.

Best plant-based

Orgain Organic Protein Plant Based Protein Powder

orgain organic protein
  • Price: $$
  • Protein type: plant-based (pea, brown rice, chia seed)
  • Protein per serving: 21 g
  • Calories per serving: 150
  • Other nutrition info: 4 g fat, 15 g carbs, 2 g fiber
  • Certifications: USDA organic, non-GMO
  • Pros: variety of plant-based proteins, vegan, gluten-free
  • Cons: no sport certifications

Orgain is a recommended brand from our RD protein team (proteam?), and this one’s got rave reviews — more than 37,000 to be precise. Reviewers say it mixes well, and it’s one of the most affordable organic plant-based options. It comes in several flavors, including chocolate caramel sea salt *drool* — which is available on the Orgain website.

Best high end

Momentous AbsoluteZero Essential Grassfed Whey

momentous absolutezero protein
  • Price: $$$
  • Protein type: whey isolate
  • Protein per serving: 20 g
  • Calories per serving: 100
  • Other nutrition info: 1.5 g fat, 3 g carbs, 2 g fiber
  • Certifications: non-GMO, NSF for Sport, Informed Sport
  • Pros: high quality whey, lower in calories and carbs than many other powders, gluten-free
  • Cons: expensive

This is the VIP (Very Important Protein) of the protein powder world. Made with cold-processed grass-fed whey isolate and a blend of natural enzymes to help boost absorption, it’s the one you want if quality is a priority and price is not a concern. It also comes recommended by Asche. Flavors include chocolate, vanilla, strawberry, and unflavored.

Best for athletes

Klean Athlete Whey Protein Isolate

klean athlete whey protein
  • Price: $$$
  • Protein type: whey isolate
  • Protein per serving: 20 g
  • Calories per serving: 100
  • Other nutrition info: 1 g fat, 6 g carbs, 1 g fiber
  • Certifications: NSF for Sport
  • Pros: lower in calories and carbs than other protein powders, few ingredients, high quality whey, gluten-free
  • Cons: expensive

Klean Athlete — as the name suggests — is a trusted line of high quality sports supplements designed specifically for athletes. This one is on the expensive side but offers a similar nutritional profile to the Momentous powder above for a slightly lower price. You can get it in chocolate, vanilla, or unflavored.

Best budget option

NOW Sports Whey Protein Isolate

now sports whey protein
  • Price: $
  • Protein type: whey isolate
  • Protein per serving: 25 g
  • Calories per serving: 110
  • Other nutrition info: 0.5 g fat, <1 g carbs
  • Certifications: Informed Sport
  • Pros: inexpensive, only two ingredients, high quality whey, gluten-free
  • Cons: Some reviews report poor mixing and quality issues.

This protein powder provides some incredible value, especially considering it’s made with the more pure isolate form of whey protein, contains only two ingredients, and is Informed Sport certified. However, reviewers detail quality issues in certain batches, like poor mixing and excessive foaming.

Most personalized

Gainful Personalized Protein Powder

gainful personalized protein powder
  • Price: $$$
  • Protein type: whey concentrate, whey isolate, casein, or plant-based (pea, brown rice, oat)
  • Protein per serving: 19 to 27 g
  • Calories per serving: varies
  • Other nutrition info: varies
  • Certifications: N/A
  • Pros: totally customized, high quality ingredients
  • Cons: expensive, no sport certifications

Want an Easy button for your protein powder? Hop on over to Gainful’s website, take their quiz, and let them create a custom protein powder that suits your needs, goals, and preferences. Their powders are made with super high quality ingredients and can be made vegan or keto-friendly.

Your purchase also gives you one-on-one access to a dietitian who can help you with your goals. You can add flavor boosts in some amazing-sounding flavors, like cinnamon toast and caffe mocha.

Most sustainable

hi! Protein Powder

hi! protein powder
  • Price: $$$
  • Protein type: cricket, plant-based (pumpkin, brown rice, pea)
  • Protein per serving: 21 g
  • Calories per serving: 150
  • Other nutrition info: 4 g fat, 8 g carbs, 4 g fiber
  • Certifications: non-GMO, NSF certified, organic, gluten-free
  • Pros: sustainable, low in carbs, high quality ingredients
  • Cons: no sport certifications, expensive

*crickets, crickets*

Nope, that’s not from our corny jokes — that’s from your protein powder. This powder is made from a combo of plant sources and mondo-sustainable cricket protein, and reviewers who aren’t bugged out by it say it tastes pretty darn good!

While it’s not fully plant-based, it is dairy-free, unlike whey powders. The brand also claims that their single-serve packets use a whopping 90 percent less plastic than a tub and scoop.

Best flavors

KOS Organic Plant Protein

kos organic plant protein
  • Price: $$
  • Protein type: plant-based (pea, flaxseed, quinoa, pumpkin seed, chia seed)
  • Protein per serving: 20 g
  • Calories per serving: 170
  • Other nutrition info: 6 g fat, 9 g carbs, 2 g fiber
  • Certifications: USDA organic, non-GMO
  • Pros: unique flavors, gluten- and dairy-free, vegan
  • Cons: expensive

This plant-based protein line from KOS boasts some flavors that are a far cry from the same old, same old chocolate and vanilla (although they’ve got those too). Think salted caramel coffee, blueberry muffin, chocolate peanut butter, and chocolate chip mint — all naturally colored and flavored.

Best for everyday needs

Carnation Breakfast Essentials High Protein Drink Mix

carnation instant breakfast high protein
  • Price: $
  • Protein type: whey isolate
  • Protein per serving: 10 g (18 g when mixed with 1 cup milk)
  • Calories per serving: 130
  • Other nutrition info: 1 g fat, 21 g carbs, 0 g fiber
  • Certifications: none
  • Pros: inexpensive, convenient
  • Cons: several added ingredients, no sport certifications, contains added sugar, lower in protein than other powders

If you need just a little extra protein to complement a mostly adequate intake, this is a fair choice — especially considering the price and great reviews for taste. Pierce even recommends it to some of her clients. Just keep in mind that it’s more sugary than other products on this list and has about half the protein. It comes in chocolate or vanilla.

Best keto protein powder

Ancient Nutrition KetoPROTEIN

ancient nutrition keto protein powder
  • Price: $$$
  • Protein type: chicken and beef bone broth protein concentrate
  • Protein per serving: 15 g
  • Calories per serving: 160
  • Other nutrition info: 10 g fat, 2 g carbs, 1 g fiber
  • Certifications: non-GMO
  • Pros: ideal for active people on keto, low in carbs, high in fat, dairy- and gluten-free
  • Cons: expensive, slightly less protein than other powders, not third-party tested

If you’re on keto, you may want a protein powder with some slightly more favorable macros for your low carb lifestyle — and this is just the thing. It’s got more fat than most other protein powders and just 1 g of net carbs per serving, so it’s an ideal keto workout companion. You can get it in chocolate or vanilla.

Best “clear” protein

Isopure Infusions

  • Price: $$
  • Protein type: whey protein isolate
  • Protein per serving: 20 g
  • Calories per serving: 90
  • Other nutrition info: 0 g fat, 2 g carbs, 0 g fiber
  • Certifications: N/A
  • Pros: fruit flavors, low in calories and carbs, inexpensive, not as heavy as other powders, high quality whey, few ingredients, gluten- and lactose-free
  • Cons: can’t be stirred, takes a few minutes to fully dissolve in water

These light, fruit-flavored powders can be mixed with water in a shaker bottle. Once the powder settles, you’ve got a clear fruity drink that’s not thick, heavy, or creamy — perfect for outdoor summer workouts. Flavors include tropical punch, pineapple orange banana, mixed berry, mango lime, and citrus lemonade. Protinis, anyone?

Protein powder nutrition tips

Here’s how much protein you should aim for each day, based on your health goals:

  • General health: at least 0.8 g per kg of body weight, or 0.36 g per pound (lb.) (although some research suggests this should be closer to 1.2 to 1.6 g per kg of body weight, or 0.54 to 0.73 g per lb.)
  • High activity: 1.4 to 2.0 g per kg of body weight, or 0.64 to 0.91 g per lb., according to Asche
  • Weight loss: 1.4 to 2.0 g per kg of body weight, or 0.64 to 0.91 g per lb., according to Asche

These guidelines can help you figure out if you need protein powder and, if so, how much.

And trust, we’ve got plenty of recipes so you can enjoy your protein shake instead of choking it down just to get it over with. Follow these links to some.

The bottom line

You may need some extra protein in your life if you’re an athlete or if you’re pregnant, breastfeeding, recovering from an injury, or trying to lose weight — but there’s no need to seek out a “women’s” protein powder.

Just look for one that’s made with high quality protein and minimal ingredients and preferably third-party certified. We’ve got lots of recs above to help you get protein proficient.



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8 Core-Strengthening Resistance Band Moves You Can Do Anywhere

There’s plenty to be said for fancy gym equipment, but one of the best tools you can keep in your workout arsenal is basically a giant rubber band.

Resistance bands are rad because they can help you take bodyweight exercises to the next level. And with bands that range from easily stretchable to super tight, the exercise variations are endless.

That’s one of the reasons personal trainer Massy Arias swears by them. “Resistance training can be very effective and relatively simple to follow — not to mention mobile,” she says. “Bands are so easy to keep at home or pack for a quick workout anywhere.”

Resistance band core exercises to feel the burn

1. Standing knee tuck

Stand with feet slightly wider than hip-width apart and place the resistance band around the middle of your feet.

Lift your left knee toward your chest and crunch your right elbow toward left knee. Try to touch knee to elbow without rounding your shoulders. Return to starting position and repeat on the other side. Continue alternating.

2. Hollow body roll

Lie faceup, arms extended straight overhead with the resistance band looped around your wrists. Hover your shoulders and legs off the floor for a hollow hold.

Next, use your core to roll your body to the right, keeping arms extended, biceps next to ears. When you reach starting position, roll back to the left. That’s 1 rep.

3. Bicycle crunch

Start in a seated position with the resistance band looped around your feet, knees bent, heels resting on the floor.

Lean back to about 45 degrees until your core engages and lightly touch fingertips to the back of your ears. Use your core to rotate at the waist, bringing your right elbow to left knee as the right leg straightens.

Then, twist your torso to bring the left elbow to the right knee as the left leg straightens for 1 rep. Continue to alternate.

4. Side plank

Start in a high plank position with the resistance band looped around your ankles. Shift weight to the right hand, stacking feet, placing your left hand on hip.

Lift the left foot off the right foot until your feet are hip-width apart and hold for 30 seconds, or as long as possible. Return to starting position and repeat on the other side.

5. Single-leg T row

Stand with your feet hip-width apart and loop the resistance band around your right foot while holding the other end in your left hand. Shift weight onto your right leg, then hinge at the hips and lean forward, extending your left leg behind you.

When your chest is parallel to the floor, pull the resistance band toward you by sending the left elbow straight back and keeping it close to your side. Extend arm, then return to starting position. Complete reps, then repeat on the other side.

6. Spiderman push-up

Start in a high plank position with the resistance band around your feet, wrists directly under shoulders, and core engaged. Lower your chest for a push-up as you draw the right knee to touch the right elbow. Push back up to starting position, then repeat on the other side for 1 rep.

7. T rotation lunge

Start standing with arms extended straight in front of you. Hold the resistance band shoulder-width apart. Step your right foot back into a lunge, lowering until your thigh is parallel to the floor.

Use your core to rotate torso to the right, pulling the resistance band as wide as possible. Drive through your right heel to return to starting position. Complete reps, then repeat on the other side.

8. Unilateral squat

Stand with feet slightly wider than hip-width apart, toes pointing forward, and loop the resistance band under the ball of your left foot and around left wrist.

Extend arms straight in front of you, and send hips back to lower into a squat, keeping your chest lifted. Return to starting position. Complete reps, then repeat on the other side.

Benefits of a resistance band workout

Arias particularly likes utilizing resistance bands to build strength in the core, an area she’s been more focused on since becoming a mom. Moves like the resistance band exercises below, she says, can help you do the same.

“Anything you can do to prepare your body for that experience is key,” she explains. “Maintaining a level of fitness before and during [pregnancy] is important so your body can support the changes, like a belly. After the birth, listen to your body and do what’s best for you.”

Here, Arias pulls together nine resistance band exercises that target the muscles of your core. “All of these moves really challenge your obliques and the entire abdominal wall,” she explains.

And while the midsection is the focus, you’ll challenge your upper body and lower body as well, making these moves the perfect addition to your strength routine.

A quick resistance band ab workout to try

For a quick, core-strengthening workout, Arias recommends this 4-move routine. Complete 3 sets of each exercise in order. Perform each exercise for 8 to 10 reps and rest for 30 seconds in between each set.



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9 Party-Approved Popcorn Recipes That Aren’t Just Buckets of Butter

Movie nights are inevitable during winter. Whether you live somewhere cold and refuse to leave the house when it’s below 30°F (-1°C) (wise decision) or just live for Freeform’s 25 Days of Christmas movies, you and your couch are about to get some extra quality time. All the more reason for a movie snack upgrade.

When you make popcorn at home, you’re pretty much guaranteed to come up with something more nutritious than a movie theater bag… Those nutrition facts are downright frightening. But that doesn’t mean you need to skimp on flavor. These recipes show you how to make your popcorn sweet, savory, or spicy, with just a few extra ingredients.

1. Brown butter cinnamon sugar popcorn

Brown Butter Cinnamon Sugar Popcorn

Brown sugar cinnamon will forever remind us of our favorite childhood toaster pastries, and it turns out the flavor combo tastes just as good on popcorn. After all, you really can’t go wrong with cinnamon, sugar, and butter (ever). Melt the butter in a saucepan and let it turn to a golden brown color, then pour it over your ‘corn and sprinkle with cinnamon and sugar.

Give this recipe a try here.

2. Oven-roasted pizza popcorn

Oven-Roasted Pizza Popcorn

You had us at pizza. This popcorn would also be great to serve at a party or game day, and it definitely makes enough to feed a crowd. For the most part, you just need to raid your spice cabinet: This popcorn uses paprika, sea salt, garlic powder, oregano, and basil, plus a dash of hot sauce and freshly grated Parm. Ain’t no party like a pizza popcorn party.

Let’s get our pizza flavors on here.

3. Cinnamon bun popcorn

Cinnamon Bun Popcorn

Protein popcorn might make your eyes roll, but trust us on this one. When you blend a scoop of vanilla protein powder with cinnamon and sweetener (like coconut sugar), you barely notice the taste. And by spraying the popcorn with coconut oil cooking spray, the cinnamon bun mix will stick well to the popcorn.

Grab the recipe here.

4. Spicy lime popcorn

Spicy Lime Popcorn

If you like your snacks to pack a little heat, this one’s for you. It’s heavy on the spices, with a mix of cumin, chili powder, cayenne, oregano, garlic powder, onion powder, and salt. Lime juice and zest give it just the right amount of tang. We’re not saying you should snack on this with a marg in hand, but it wouldn’t be the worst idea in the world, either.

Learn this spicy treat here.

5. Dark chocolate sea salt popcorn

Dark Chocolate Sea Salt Popcorn

Chocolate and sea salt: A true classic. Popcorn is the perfect vehicle to get these two flavors in your mouth, and it’s crazy simple to make. Just melt a handful of dark chocolate chips, drizzle it over popcorn, and sprinkle with sea salt. The hard part? Trying to leave some for tomorrow.

Snag the recipe here.

6. Healthy popcorn trail mix

Healthy Popcorn Trail Mix

Popcorn is less the main event here and more of a fun addition. You can pop your own on the stovetop, use a microwave bag, or grab some of your favorite pre-packaged kernels. Mix your popcorn of choice with cashews, sunflower seeds, dried apricots, and cranberries, and shake it up. Easiest trail mix ever with lots of nutrients.

Head over here for the recipe.

7. Everything bagel popcorn

Everything Bagel Popcorn

Shout out to Trader Joe’s (and now so many others!) for making Everything but the Bagel seasoning, which turns this recipe into an easy two-step process. If you don’t start with a buttered popcorn, we recommend drizzling a little on top or spraying the popcorn with coconut oil spray before sprinkling with the seasoning.

Grab this recipe here.

8. Trail mix popcorn balls

Trail Mix Popcorn Balls

A post-workout snack that includes popcorn? Count us in. Making them in cupcake liners is a pretty genius idea and makes grabbing one on the run so easy. The energy balls don’t actually require any baking, just refrigeration so all the nuts, popcorn, dates, and PB can meld together.

Energy up with the recipe here.

9. Holiday Santa munch mix

Holiday Santa Munch Mix

You kind of have to make this festive snack sometime during the holiday season… it’s too cute not to. Santa munch is made with popcorn, pretzels, nuts, white chocolate chips, and holiday M&Ms. Apparently, Santa likes to nom on all the same snacks we do, so looks like we’re making double.

‘Tis the season to snag this recipe.



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Do Metabolism-Boosting Foods Even Exist? Well, Sorta

We’ve all seen the headlines singing the praises of that one fat-melting food that will rev up metabolism or somehow magically melt away extra pounds. While some foods may aid in boosting your metabolism, they won’t likely make a significant difference overall.

That’s not to say foods don’t affect your metabolic system at all. For example, hot peppers and green tea have both been shown to boost metabolism, albeit slightly. We dug into the science to understand the nuances behind those dramatic headlines and serve up some truth about food and metabolism.

Metabolism-Boosting Foods
Yulia Reznikov/Stocksy United

Foods that can help boost metabolism

Metabolism refers to any bodily process that uses energy, including digestion, breathing, circulation, controlling body temperature, muscle contraction, and brain and nerve function. The body expends a certain number of calories to perform these functions at rest, which is otherwise known as resting metabolic rate.

There’s much debate as to whether your resting metabolic rate is set in stone or can be altered. “In a way, every food will increase metabolism because it needs to be broken down,” says Mascha Davis MPH, RDN, owner of Nomadista Nutrition. “The speed of our metabolism is largely outside of our control and plays only a minor role in weight management,” Davis adds.

Here are some foods that have the potential to moderately or temporarily affect your metabolism.

1. Green tea

Many believe that sipping a cup of green tea revs up your metabolism, but that’s only partly true. One older meta-analysis found that drinking green tea in conjunction with reducing calories resulted in weight loss. The researchers attribute this positive impact largely to EGCG, a compound in the tea which is believed to promote fat oxidation.

A 2017 study also suggested that EGCG alone might increase metabolic rate at sufficient doses (~300 milligrams). The study noted that larger trials were needed to fully understand how it affects metabolism.

Adding a cup of green tea full of healthy things like polyphenols to your daily routine sounds like a no-brainer, but the amount used in clinical settings tends to be much higher than an average cuppa. Our take? Drink it if you enjoy it… maybe in latte form?

2. Hot peppers

We’ve all heard the rumors that drinking cayenne and lemon water will crank up your metabolism. That’s probably a little far-fetched, but there’s some evidence that capsaicin (the compound found in hot peppers) may boost metabolism and have other metabolic benefits.

Here’s the caveat: Most studies use a large amount of cayenne pepper in supplement form. A 2017 review of studies found that most benefits in sustained weight loss and fat oxidation were from supplements with higher amounts than you’d eat in typical food.

However, studies have been showing benefits in weight loss from the addition of capsaicin. A 2013 study suggested that a potential benefit of capsaicin is preventing some of the normal decreases in energy expenditure you might see when in a calorie deficit.

So while more research is needed to truly understand how it affects the body, if you enjoy the spicier side of life, there’s no reason to hold back. Add that cayenne to those eggs or tomato sauce!

3. Protein

According to Davis, meals higher in protein or fiber typically take more energy to digest — meaning they might amp up overall energy expenditure.

A small 2021 study found some connections between a high-protein diet replacement and the promotion of fat loss and energy expenditure more than just a calorie deficit. This doesn’t mean we should all replace our diets with high protein supplements, but rather that protein may have some beneficial effects on the metabolism.

Other studies have suggested that including good amounts of protein (about 35 to 30 grams per meal) may have benefits for appetite, body weight management, and cardiometabolic risk factors.

4. Coffee

Coffee has had a bit of a comeback in the nutrition world due to a few studies linking its antioxidants to benefits in weight, BMI, and body fat reduction.

“Moderate caffeine intake has been shown to temporarily increase an individual’s metabolic rate,” says Kristen Smith, MS, RD. However, she suggests holding off on the extra-large coffee. “Large intakes of caffeine can result in health consequences such as a rapid heart rate, digestive issues, or insomnia,” Smith says. The National Institutes of Health (NIH) recommends less than 400 to 500 milligrams per day for most nonpregnant adults.

She also adds that drinking a ton of coffee may displace other much-needed nutrients from your diet, like protein, fat, carbs, vitamins, and minerals. So while that cuppa joe might be a convenient way to wake up all the systems in the a.m., it shouldn’t be the only thing you put into your body. Plus, watch out for a ton of added sugar which can start to counter those beneficial effects.

5. Coconut oil (maybe…)

Coconut oil’s claim to fame is that it contains medium-chain triglycerides (MCT), which are thought to be stored in the body less easily than other types of saturated fat.

One 2018 study suggested some exercise endurance benefits from increased MCTs. A 2015 meta-analysis suggested some potential for modest reductions in body weight from eating more MCTs than long-chain triglycerides (LCTs), but more research needs to be done to understand long-term effects and the full picture.

Another 2018 study, on the other hand, found no significant changes to energy metabolism when coconut oil was added to a breakfast meal.

Ultimately, we’re not sure if coconut oil is having any major effects on metabolism. If you’re including it for other health reasons, then we’re with you. But all signs point to other foods for more solid evidence of metabolism bonuses.

Takeaway

“Unfortunately, no single food is going to magically boost your metabolism,” Smith says, and the research concurs. “The downside of such claims is that people might rely on the ‘fat-burning’ effect of certain food instead of making sustainable dietary changes,” Mascha adds.

Even though green tea or cayenne pepper may help you burn an extra 20 to 50 calories, neither is likely to make a huge difference in your overall weight. According to the experts, the key to a healthier-for-you weight is eating a balanced diet composed of nutrient-dense foods. Yup — good old balanced eating and moderation come out on top yet again.



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