With swimsuit season right around the corner you may be one of the many people that would like to shed some unwanted winter pounds.  Protein can help you accomplish that weight loss goal!  I typically recommend about 0.7-0.8 grams of protein per pound of body weight.  So if you weight 150lbs, you would require approximately 105-120 g of protein per day.  Protein takes longer to digest than carbohydrates and helps to maintain a stable blood glucose which results in satiety and reduced cravings.  Protein aids in recovery and growth of muscle which helps to increase metabolism and thus calorie burn.  So how can you get protein at every meal and snack?  Here are my eight favorite protein sources along with a variety of ways to incorporate them into your daily meal plan.

1. Greek Yogurt

• Eat it by itself as a snack
• Mix it with seasoning packets such as fiesta ranch for a raw vegetable dip
• Mix it with frozen fruit and honey to make a delicious fruit dip
• Mix it with grapes, chopped apples, toasted walnuts, T of honey, & parsley
• Blend it with a frozen banana and a your favorite fresh fruit such as oranges, mango, or strawberries
• Use it in place of sour cream on baked potatoes, tacos, etc.
• Use it as a salad dressing
  • http://www.foodnetwork.com/recipes/ellie-krieger/ranch-dressing-recipe/index.html

2. Cottage Cheese

• Serve it as a side dish to your meal
• Use it on top of a green garden salad
• Dip for baked chips or veggies:  Mix 6 T cottage cheese,  ¼ c of light cream cheese, ¼ c of sun dried tomatoes, 1t lemon juice, 2-4 T buttermilk, dash garlic powder and hot sauce

3. Eggs

• Cooked your favorite way
• Scrambled in a stir fry of your favorite veggies
• Hard boiled as a snack or in salads
• Deviled with guacamole & ham
  • http://nutritionexpert.com/blog/2010/11/ham-and-avocado-deviled-eggs/
• Pasteurized egg whites blended with frozen mixed fruit and a banana

4. Fish

• Grilled salmon, shrimp, halibut which can be added to make your own fish tacos!
• Get your omega 3′s when you are also packing a powerful protein punch!

5. Nuts

• Toasted and toss in salads and whole wheat pastas
• Plain as a snack
• Mix with dried fruit (almonds and dried tart cherries for a snack at the pool)

6. Nut Butters

• Almond or peanut butter on whole wheat toast or an English muffin with a drizzle of honey
• Peanut butter on celery with raisins
• Mix with Greek vanilla yogurt and serve with fresh sliced apples

7. Beans

• Bean Salads
  • § http://simplyrecipes.com/recipes/three_bean_salad/
• Served as a side, tossed in tacos or as a filling with cheese on a whole wheat tortilla
• Made into hummus with raw veggies or whole wheat pita chips

8. 1% Organic Milk

• A glass by itself
• With your favorite whole wheat cereal or oatmeal
• Added to your favorite smoothie
• Mixed with hot chocolate for a sweet treat

Research Assistance Provided by:  Sarah Volling

We’re talking about EGGS!  The USDA recently completed nutrition analysis from twelve different egg sources. Results showed eggs were 14% lower in cholesterol than the last testing that was completed in 2002! This means one large egg has 185 mg of cholesterol. The test also showed vitamin D levels increased by 64% to 41 IU.

Dietary Guidelines recommend less than 300 mg of total dietary cholesterol, so there’s no better time to incorporate eggs into your diet.  A large egg has 70 calories and contains 6 grams of complete protein. A complete protein is one that provides the essential amino acids in the proper proportion, as the body cannot synthesize these amino acids on its own.

Eggs are typically thought of breakfast foods, but can also be added to lunch, dinner, dessert or snacks in salads, quiches, casseroles and custards.  Food safety is important with eggs and they must be cooked to an internal temperature of 160°F and separated from other foods to prevent cross contamination. This also means no eating raw cookie dough! Pasteurized eggs can be purchased as pasteurization reduces bacteria (Salmonella) and viruses making the kitchen safer from foodborne illness.

So the next time you’re looking for a great source of protein, crack open some eggs…they’re not just for the Easter Bunny!

Research assistance provided by Jessica Bennett

Picture source

You may think that nutrition is too difficult; that there are too many rules to keep in mind. Yes, there are a lot of target numbers, exceptions, nutrients, and more, but really it is simpler than you think. How you feel when you are eating well is the ultimate way to track your nutrition. Instead of worrying about meeting the dietary guidelines for every nutrient, follow the Go, Grow, Glow Principal for healthy living.

In this principal, food requirements are broken down into three broad categories. Incorporating these three groups will bring you to a healthy, balanced state.

GO
Carbohydrates are the main source of energy in the body. They are broken down most readily and provide a quick boost of energy. It is best to choose whole grain carbohydrates because the processing to make white bread, flour, or rice removes a lot of the important nutrients. The part of the grain that is removed is where the fiber and many vitamins are housed. Fiber in whole grains helps to keep you feeling full longer and keeps your digestive track regular. Good choices of carbohydrates are brown rice, oatmeal, whole wheat bread, and quinoa. Aim to have around 45-55 % of total calories from carbohydrates.

GROW
Protein is the nutrient important for growth and development of the body. Protein is composed of various amino acids, which are the building blocks of muscle, cell structure, and DNA. The best choices are lean protein because they have less total fat and saturated fat. It is important to remember that protein can come from non-animal sources. Beans and nuts provide good low-fat options for vegetarians and meat eaters alike. Aim to have 20-30% of total calories from protein.

GLOW
A diet rich in plant-based foods is essential in maintaining a healthy glow. Fruits and vegetables are high nutrient dense without having high energy densities. This means that they have a lot of vitamins and minerals without a lot of fat and calories. Vitamins and minerals are important for physiological functioning to maintain all of the chemical reactions. Many vitamins also function as antioxidants, which are substances that go around collecting free radicals that would otherwise cause damage to the cells. Aim to have 4-5 servings per day of both fruits and vegetables.

Research Assistance by Kaylee O’Connell

With the summer weather almost upon us, it’s time to get out the barbeque and invite friends and family over for backyard entertaining.  While a lot of the typical summer barbeque dishes are not-so-healthy, there’s lots of little tricks you can use to make them healthier.  The best part is that you still get to enjoy all of your favourites!  We’ll tackle the classic cheeseburger here:

1.  Instead of REGULAR BEEF, try to choose a LEANER PROTEIN.  This can mean choosing lean beef, turkey, chicken, pork, or even bison!  Take a closer look at the meat to see the fat content – sometimes ground turkey can be higher in fat than lean beef.

2.  Instead of KETCHUP, try FRESH SALSA.  While ketchup’s great tomato flavor works well on a burger, some commercial versions can be loaded with excess sugar or salt.  Tomorrow, check out my “Foodie Friday: Mangos” post for a delish fresh mango salsa recipe!

3.  Instead of MAYONNAISE, try SLICED HASS AVOCADO.  This way, you still get that creamy taste with an added dose of heart-healthy fats!

4.  Instead of FULL-FAT CHEESE, try REDUCED-FAT CHEESE.  This is another situation where you need to take a closer look at the labels – you can find cheese made with part-skim milk that’s lower in fat.  This saves you a few calories without sacrificing any of that cheesey taste you crave!

5.  Instead of a WHITE BUN, try a WHOLE-GRAIN BUN.  Be sure that the first ingredient is whole-grain to enjoy all of the benefits of added fiber and nutrients.  If you’re watching your calories, try an Arnold’s Sandwich Thin as your burger base – my family and I love them!

What about you?  Favorite burger topping?  How do you make your summer meals healthier?  I’d love to hear your tips!

Assistance provided by Megan Skinner

A whole-grain seed with South American roots, and referred to by the ancient Incas as their “mother grain,” quinoa (pronounced keen-wah) is gaining tremendous appeal among the health-conscious. Packed with essential nutrients including protein, vitamins E and B6, and magnesium, the quinoa plant has ties to uber-healthy greens like chards and spinach. Here are four reasons why quinoa should be on your ingredient list this year:

1. GLUTEN-FREE

Those with allergies to wheat and gluten are far less likely to be allergic to quinoa, which makes its substitution as a protein source in flours highly favored. For those without allergies, quinoa is a great healthy alternative to wheat and pastas.

2. COMPLETE PROTEIN

Quinoa is a “total” protein due to an exceptional balance of all essential amino acids in its composition. Amino acids are important for the body’s protein utilization and tissue development, particularly in children.

3. SHELF LIFE

Quinoa grains have quite a bit of longevity, so buy in bulk and keep space available in your pantry. Grains stay good for up to a year.

4. ALL-AROUND HEALTH

Quinoa isn’t just packed with essential aminos; the seed is also an excellent source of magnesium, phosphorus, iron, calcium and copper. One of its top components, lysine, is also fundamental for body repair and recovery.

Here’s a simple breakfast recipe to start your day with this powerful grain:

• 1 cup quinoa
• 1 cup almond milk
• 1 cup water
• ½ cup fresh fruit (such as berries or cantaloupes)
• ½ tsp cinnamon
• Optional: ¼ cup toasted almonds
• Optional: 2-4 tsp honey or agave nectar

Combine milk, water and quinoa and bring to a boil. Cover and let sit for 12-15 minutes as the water and milk are absorbed. Let it stand for 5 minutes. Stir in fruits, cinnamon and almonds. Add honey for increased sweetness. Enjoy!

Have you incorporated quinoa into your diet? What are your favorite recipes?

Assistance provided by Pam Majumdar

Grocery stores are great places to load up on nutrition superstars like fresh fruits and veggies, whole grains, and high-quality protein sources.  Unfortunately, it’s also very easy to pick up other, not-so-healthy items while you’re there too.  While shopping the perimeter is always a good rule to follow, there are lots of other little ways to make healthier choices in the grocery store!

1.  Look at what you have already and make a list.  Taking a quick inventory of what you’ve already got in the kitchen and pantry so you know exactly what kind of nutritious ingredients you need to come up with healthy meals!

2.  Eat a small snack before you leave.  We’ve all heard this one; shopping on an empty stomach makes you more likely to reach for anything and everything at the store.  Check out 5 Healthy & Tasty Movie Snacks for some quick ideas!

3.  Spend most of your shopping time in the produce section.  Try to fill up your cart or basket with mostly fruits and veggies, and then continue moving through the store after.  Stocking your cart with a variety of fruits and vegetables gives you lots of options for meal planning, and ensures you’re getting enough vitamins and minerals.

4.  Try one new fruit or vegetable each time you shop.  Instead of just breezing through and picking up the regular bananas, carrots, and celery stalks, look for something new that you can try.  Even better, make this a game for your kids – allowing them to choose a new vegetable means they may be more likely to actually try it come dinner time!

5.  In the dairy aisle, choose lower-fat organic dairy products.  Milk, cheeses, and Greek yogurt are all offered in lower fat options, and are still packed full of the calcium and vitamins that you desire.

6.  For yogurt in particular, try to choose Greek yogurt (a protein-packed yogurt!) or plain varieties without excess added sugars.  If you’re still looking for that little bit of sweetness, try topping it with fresh or frozen fruit or a drizzle of honey or maple syrup.

7.  In the meat aisle, look for leaner cuts of meat to cut down on saturated fat intake.  These options include chicken breast, pork tenderloin, salmon, or tilapia.  Add bursts of flavor with marinades – try making your own version to save on the salt and sugar found in most brands.

8.  In the breads section, be sure to read the ingredient list!  Don’t be fooled by claims of “multigrain” breads when they may be mostly refined flours.  Always choose whole grain for a fiber-packed powerhouse!

9.  Don’t be afraid of the aisles – although they are mostly full of processed, packaged items that you don’t need, there are still some great options hidden in there.  Inside the aisles is where you can find canned/dried beans for another protein source, as well as items like pasta sauce, salsas, and other whole grain options like quinoa and bulgur.

10.  Make an educated breakfast choice – the cereal aisle is full of sugary options, but there are also some great cereals, granolas, and oatmeal choices there too!  Focus on a breakfast that is low in sugar, high in fiber, and a good source of protein.

What is your best piece of grocery-store advice?  Is there one item that you have on your list every week that you just can’t live without?

Assistance provided by Megan Skinner

Yes, it is the same seed used for those once popular Chia Pet planters, but did you know chia seeds can also serve as a great nutritional snack or addition to other foods? As an excellent source of fiber, antioxidants, protein, and omega-3s the chia seed is on many people’s list of “super foods”. Here are five reasons why these highly nutritious seeds should be on your list too:

1. HEART HEALTH

Chia seeds are rich in omega-3s, which studies suggest can help reduce the chance of heart disease in those who consume them regularly (2-3 times a week). Omega-3s are also thought to help reduce cholesterol, lower blood pressure, and decrease triglycerides and inflammation in the body. Add all these benefits up and you have one heart healthy snack food.

2. REDUCE YOUR CRAVINGS

Because these seeds are high in fiber (another plus!) each seed can hold many times its own weight in water, resulting in expansion during digestion and a greater feeling of fullness. This can help reduce your likeliness of overeating or overindulging during meals.

3. HIGH IN PROTEIN

These seeds are packed with protein. Even better, it provides a complete source of protein with all the essential amino acids. With 16%-20% protein by weight adding these to your diet will be a sure fire way to make sure you get enough protein in your day.

4. BONE HEALTH

To help support healthy bones as well as other health benefits it’s recommended to consume around 1300 milligrams of calcium per day. In just one ounce you can get about 18% of your daily calcium needs. Compare that to one ounce of milk and you’d be getting only about 4% of your daily requirement.

5. IT’S SO EASY!

Chia seeds are so simple to add to your favorite foods you’ll have no reason not to try them. From cereals and soups to yogurt, salads, and smoothies you can practically add them to anything quick and easily. Because they have little taste you don’t have to worry about them ruining any foods you add them too, either. They can be stored at room temperature, they take years to go bad, and can be taken on the go so you can always have a healthy snack nearby. How’s that for versatility?

By Mitzi Dulan and research assistance provided by Robert Masterson.

Now that you’ve heard about Greek yogurt, one of the newest protein superstars out there, the next step is figuring out which one to buy!  Greek yogurt is really starting to make its mark in grocery stores, with new brands popping up all over the place.  It is thicker, richer and nutritionally superior to most other yogurt since it is higher in protein and lower in sugar. It helps to keep you satisfied which is always important when you are trying to lose or maintain your weight. Let’s take a look at 5 of the more popular varieties and explore their nutrition facts.

Oikos (Plain, Non-fat)

8 oz serving
Calories: 130
Fat: 0 g
Carbohydrates: 9 g
Protein: 23 g
Sugars: 9 g
Sodium: 95 mg

Chobani (Plain, Non-fat)

8 oz serving*
Calories: 133
Fat: 0 g fat
Carbohydrates: 9 g
Protein: 24 g
Sugars: 9 g
Sodium: 107 mg

Fage (Plain, Non-fat)

8 oz serving
Calories: 120
Fat: 0 g
Carbohydrates: 9 g
Protein: 20 g
Sugars: 9 g
Sodium: 85 mg

Brown Cow (Plain, Non-fat)

8 oz serving*
Calories: 121
Fat: 0 g
Carbohydrates: 9 g
Protein: 23 g
Sugars: 9 g
Sodium: 91 mg

Greek Gods (Plain, Non-fat)

8 oz serving*
Calories: 80
Fat: 0 g
Carbohydrates: 13 g
Protein: 8 g
Sugars: 9 g
Sodium: 140 mg

*Note: All nutrition information has been calculated for an 8 oz serving in order to make an accurate comparison, but some of these brands are sold in 6 oz or 5.3 oz servings.

The verdict?  Well, there can be big differences between protein and sugar content so make sure you read the labels. My top picks are Oikos, with the added bonus of being organic, and Chobani. Greek Gods has the lowest calorie content per 8 oz serving (1 cup), but also has the lowest protein and the highest sodium values.

Fage has the lowest amount of sodium, with 85 mg.  This sodium value does tend to fluctuate a bit more between brands, so if you’re trying to reduce your salt intake, it’s definitely something to watch out for!  Another thing to keep in mind is that the sugar content will increase with the flavoured versions – so you can also buy the plain and top it with your own fresh fruit instead. Always remember to read the Nutrition Facts tables on all products so that you can make an informed decision – don’t be fooled by any health claims!

What about you?   Anything surprise you about their nutrition information?  Which kinds of Greek yogurt have you tried?

With assistance from Megan Skinner

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