Protein Power

I'm guessing you have all heard people say that it is important to have some protein when you eat a small snack or even when you eat a meal. Why is that? Because protein has staying power - it keeps you full longer - and it keeps your blood sugar levels in check. And protein is just a good thing to eat! The problem some people run into is that it is much easier to find a carb loaded snack than a protein packed snack. So here are some options for you snack-on-the-go people!

- cheese stick
- 10 to 15 almonds
- hard boiled egg
- a serving of greek yogurt
- 30 pistachios
- 2 Tbsp. peanut or almond butter with celery
- 1/4 cup hummus with carrots and celery
- 1/2 cup cottage cheese
- 2 slices of turkey with some sliced peppers
- 2/3 cup edamame in the shell
- Trio Bar
- protein bites (lots of recipes online: here and here and here)
- homemade granola bars

 

Find the snacks you like and try to keep some with you in your backpack or purse. That way when you do get hungry, you don't end up at the nearest gas station trying to find something that looks good. Instead, you have a healthy option that will keep you satisfied and help your mind stay alert!

White Bean Chicken Chili

The weather has been so nice the last few weeks! Except for a 3 day spat of SNOW last weekend. Pretty much came out of now where.

But when it snows, its just an excuse to make something warm for dinner, right?

So that is what I did. An easy soup/chili recipe that sat in the crock pot most of the day and was ready to eat whenever! That’s pretty dang nice.

White Bean Chicken Chili

3 cans white cannellini beans
1 T. olive oil
1 jalapeno minced
2 poblano peppers chopped
1 onion chopped
4 garlic cloves
salt & pepper
1 T. cumin
1 1/2 t. coriander
4 cups chicken broth
2 limes juiced
grilled chicken
1/4 c. cilantro

First you need to open the 3 cans of beans and put half in one bowl and half in another (1 1/2 cans). One bowl you will mash the beans until they are more of a paste with some chunks. The second bowl you leave untouched.

Set those aside and in a pot put the olive oil, onion, garlic and peppers. Let the flavors combine for a few minutes until the onion starts to get a bit translucent.

Then add the 4 cups of broth and let those flavors combine until it starts to simmer.

Once it starts to simmer, pour into the crock pot and add your grilled chicken. We had left over chicken from the night before so that is what I used. You can use as much or as little as you would like, depending on the consistency you are looking for. Add the juice of two limes and top with the cilantro.

Let it cook in the crockpot on high for 2-3 hours or low for 4-5.

Serve with a sprinkle of cheese and a spoonful of Greek yogurt on top. Enjoy!

Quick (and simple) Quinoa

Quinoa is a grain that is also a complete protein. That’s why we love it! There are tons of health benefits associated with adding quinoa to your diet, not to mention how good it is to just try to whole grains that carry a good amount of protein too. So here is a quick and simple dinner that you can add to your recipe box.

I make my quinoa in the rice cooker. Pop it in and let it cook, and it stops when it is done and keeps it warm until you are ready to eat. Perfect!

While the quinoa cooked, I chopped some almonds and toasted them in the oven at 400 for about 10 minutes.

Once the quinoa finished, I put some on a plate, added 2 drops of pesto (I believe it was purchased from Costco, but you can always make your own!) and topped with roasted almond.

On the side I added some roasted butternut squash and a little leftover crockpot chicken. Yum!

Gone Greek.

I think you know what I’m talking about.

Greek Yogurt!



It’s a pretty big craze right now…and for many good reasons too! (More than just the yummy taste…)Let’s take a look at some of them:

• protein: Greek yogurt usually has about twice the amount of protein as regular yogurt
• high taste with low sodium: Greek yogurt has lower sodium by up to 50%…yet it still tastes fabulous
• low in carbs: not only does this mean that it is nice for those wanting to watch their carb consumption, but it also means it is easier to digest. Less carbohydrates = less lactose (the sugar in dairy that is hard to digest)
• texture: because of the way Greek yogurt is made (strained), it has a thicker and creamier texture than regular yogurt, which really helps you to feel satisfied after eating it!
• yogurt cultures: these are the good bacteria found in yogurt, also known as probiotics. Your large intestine needs these “good” bacteria to function. These good yogurt bacteria boost our immune system, which then helps the rest of our body function properly, helps prevent illnesses and ward off infections.

What better way to celebrate this yummy stuff than with a cookie recipe?!

Chocolate Chip Yogurt Cookies 


Mix together the dry ingredients: wheat flour, white flour, baking powder, cinnamon, brown sugar and oats



Then mix together the wet ingredients: yogurt, canola oil and honey



Mix together the wet and dry, then plop them on a cookie sheet and flatten out a bit and top with some chocolate chips before putting them in the oven.




Bake, cool, and enjoy!

(although this picture looks the same as the above one, they are cooked and about to go on the cooling rack!)

Chocolate Chip Yogurt Cookies

3/4 c. wheat flour
1/4 c. white flour
1 t. baking powder
1/2 t. cinnamon
1/4 c. brown sugar
2/3 c. oats
1/2 c. honey
1 c. yogurt
1/8 c. canola oil
chocolate chips

Bake at 350 degrees for 17 – 20 minutes

Why I Eat the Whole Thing

Eggs.
 


Sometimes they are given a hard time. Ya know, too much fat, high in cholesterol, salmonella…okay, that one is pretty bad. But you get the point.

However, I am here to tell you that on average, I eat 6 whole eggs a week. The whole.dang.thing. And I love them.

Why? Well check this out!

• 5.5 grams of protein per 68 calories (not that I worry about calories too much, but that is a mighty fine source of protein right there!)
• they are a good source of choline, which acts as a bile in our bodies to help move the fat in and out of cells and get out of our body (convenient for a girl who doesn’t have a gallbladder…therefore doesn’t have a good supply of bile!)
• more than 90% of American's are deficient in choline, which also acts as an anti inflammatory
• the good fat in eggs helps with brain function – we could all use a little of that!
• the old fear that it raises cholesterol? No more. After a 25 year study, investigators in this study found was that saturated fat in the diet, not dietary cholesterol, is what influences blood cholesterol levels the most. Eating an egg or two a day can actually help you!
• Due to certain proteins in the egg yolk, eating eggs may help lower risk of a heart attack or stroke by helping to prevent blood clots.
• packed with vitamins and minerals
• …delicious…

And in the end, this of this: their eggs-quisite nutritional value should not be surprising when you remember that an egg contains everything needed for the nourishment of a developing chick.

I had never thought of that, but it is true!

Hope you have a fabulous weekend!

~What’s your favorite way to eat eggs?
**I love them hard boiled. But I also often make them scrambled with tons of veggies! Yum!

~What are 5 things you’d like the Easter bunny to bring you? 
**All I want are some sunny days!

At it Again

The sick bug is at it again, except this time it attacked my stomach instead of my throat. Very nice of him, right?



Here is a yummy recipe to try while I spend my days in bed. My family thought they were delicious!

Quinoa Granola Bars



1/2 c. dry quinoa
2 c. oats
1/4 c. shredded coconut
1/4 c. slivered almonds
1/2 c. peanut butter
1/2 c. honey



While the quinoa cooks in the rice cooker, toast the oats, almonds and coconut in a 350 degree oven for about 10 to 15 minutes.



Once quinoa is done cooking, combine on the stove with peanut butter and honey until just melted and mixed well.




Combine the quinoa mixture with the mixture toasting in the oven. Then press firmly into a greased pan and bake at 350 for about 20 minutes. Let sit for at least 30 minutes before cutting. Enjoy!



*makes about 15 bars at 150 calories each

~Any more ideas for blog posts?
~What’s your favorite quinoa recipe?

Shake It

For the past 3 nights I have dreamed about arm muscles. Seriously…this anatomy is getting to my head. I’m very ready for this semester to be over. My anatomy book is like another limb.

Anyway…this week we’ve focused on protein. This included how it is important to get various protein sources, and also a yummy recipe. Now I’d like to discuss a a different form of protein that many athletes use to supplement their diets with: protein shakes.


photo sources: 1, 2, 3

Here’s the thing…(ready for this?)

I’m not a fan/advocate of protein drinks. Clients and other people that ask me about them I actually tell them I would rather have people eat pure sources of protein or make their own shake. This goes along with "whole foods” eating belief. I like foods with single ingredient lists. Not a list like this:

Leanlipids trans fat free lipid complex selected for thermogenic and unique energy properties (canola oil, sunflower oil, enzyme engineered polyunsaturated long-chain vegetable oils, MCTs, l-carnitine), fructose, maltodextrin, cocoa powder, cytovite I, vitamin and mineral premix consisting of (vitamin A acetate, cholecalciferol, d-alpha-tocopherol acetate, ascorbic acid, folate, thiamine monohydrate, riboflavin, niacinamide, pyridoxine HCL, cyanocobalamin, biotin, pantothenic acid, di-calcium phosphate, potassium iodide, potassium chloride, ferrous fumerate, magnesium oxide, copper gluconate, and zinc oxide), creatine GCC, our proprietary, endogenous creatine precursor (glycocyamine, betaine anhydrous), natural flavors, lo han fruit extract (natural sweetener), stevia (natural sweetener), chromium nicotinate.

For real. Now, I don’t get mad if someone is drinking them. That is totally their decision and they can be great for people that can’t get protein or are trying to gain weight, etc. But I would caution you to not drink too many. Instead, try to up your intake of eggs and chicken and beans like we talked about. Or, make a homemade one!

My brother plays on the high school basketball team. His coach encouraged them to eat well (which I love, and think it is so great that a high school coach does that). He also really encourages drinking protein shakes after weight lifting to help build muscles. That is completely true…you need protein after heavy lifting days.
So my brother and I tried making a homemade one.

These were the ingredients: 

• peanut butter
• cottage cheese
• almond milk
• yogurt
• banana

You can obviously mix in what you want. We put it in a blender, mixed it, and he took it to school with him. On average, that has about 45 grams of protein. Good, solid, protein.

So, what this all comes down to is that you might just want to do a little research, or maybe think twice about that second protein shake you want to eat. Again, I’m not saying they are bad and that you should never have them. Do what your body needs. But maybe eat some almonds or a hard boiled egg next time you need a protein boost!!

Here are some websites to check out on protein shakes:
Myths of Protein Shakes
The Pros and Cons of Protein Shakes
Are Protein Shakes Bad

~Do you have protein shakes on a regular basis?
**I’ve never really been a protein shake drinker. Even before I really looked into eating whole foods. I just always have liked to EAT my food, not drink it :)

~Any fun plans this weekend?
**LOTS of studying and LOTS of family time. Both are good things! One more fun than the other though
P.S. Have you checked out my miles in march?! I even totaled up the year so far for my 1,000 mile challenge. It is lookin good!

Protein Mix-Up

Hello friends! It is Monday and I’m back in school. I miss Spring Break already…but I’m ready to finish this semester off right!

In my anatomy class right now we are learning about the muscles of the upper and lower limb. It makes it fun to lift weights (which isn’t always that fun, let’s be honest). I get to figure out which lifts build certain muscles the best!

Along with building muscles in the weight room, it is important to build them in the kitchen! That’s right. This week, my challenge is…

to mix up your protein sources!

This can work for everyone. What I want you to think about is where you usually get your protein, and try new ways to get it in your diet. Often people only think about red meat and chicken. Here are some good sources of protein that people don’t always think about:

• eggs
• quinoa (Here are some recipes for quinoa!)

(source)

• nuts
• beans (I LOVE black beans!)

(source)

• fish (Check this out…fish AND nuts!)
• yogurt

Here is an interesting article on the best and worst protein sources you could check out too.
So, look at the above list and find something you don’t normally focus on with meals. Then, center your meal around it! There are lots of ways to center a meal around beans, quinoa, fish and eggs. And you’ll find it is quite delicious too!
Have a great week! Filled with building muscles and eating yummy food :)
~What is your favorite source of protein?

~Do you have a favorite dish that uses one of those protein sources?