How to make a protein shake!

How to make a protein shake!

You may have read about protein shakes and have wondered if you should drinking them to?
Here are some benefits and reasons to jump on the protein shake bandwagon!

1. Protein shakes will help you recover faster after a workout. The ideal time to consume one is within 20-30 minutes post workout.
2. They can help to increase your percentage of lean muscle.
3. Protein shakes can act as a healthy alternative for a meal. Aim for ~300 calories for a meal replacement protein shake.

You can buy some already pre made or (for less money), make one at home for yourself!


Ingredients:
1 cup milk (skim-2%, almond or soy)
1 scoop whey protein powder (if allergic you can substitute for soy)
1-1.5 cups fruit
Ice/water to blend if needed

Some recipes:

Strawberry Protein Shake- Makes 1 serving

1/2 cup sliced frozen strawberries
30 frozen blueberries
1 cup Silk light soymilk or skim milk
1 level scoop Whey strawberry protein powder
Blend well!
280 calories per serving

Chocolate Banana Smoothie- Makes 3 servings

1/2 c light vanilla yogurt
2 c 1% milk
2 scoops whey protein powder (chocolate or vanilla)
1 large banana
1 c ice

~ 215 calories per serving

~Kelly Devine Rickert MS RD CSSD

 

Heart healthy soup!

Did you know the dialy recommendation of servings for fruits and vegetables a day is 9???

ARe you getting in your 9 a day?

If not, here is a veggie packed recipe to make for dinner (and plenty leftover for lunches too!).

 

Hearty Minestrone Soup

• Prep Time: 20 mins
• Cook Time: 40 mins
• Total Time: 1 hrs 0 mins
• Serves: 8

This Hearty Minestrone Soup is off the charts in nutrients--full of red kidney beans, spinach, and vegetables like sweet potato, fennel, zucchini, and squash.

Ingredients

• 2 tablespoons extra virgin olive oil
• 1 onion, chopped, 1 cup
• 4 cloves garlic, minced
• 1 1/2 teaspoons dried basil
• 1 sweet potato, 8 ounces, peeled and cut into 1/2" pieces
• 1 zucchini, 8 ounces, cut into 1/2" pieces
• 1 yellow squash, 8 ounces, cut into 1/2" pieces
• 1 fennel bulb, 8 ounces, cut into 1/2" pieces
• 5 cups lower-sodium, fat-free chicken broth
• 1 can (14.5 ounces) diced tomatoes
• 1 bag (5 ounces) baby spinach
• 1 can (15 ounces) red kidney beans, rinsed and drained
• 1/4 teaspoon ground black pepper
• 1/4 cup grated Parmesan cheese

Directions

1.

Heat the oil in a large saucepan over mediumhigh heat. Add the onion, garlic, and basil; cook, stirring occasionally, until starting to soften, 2 to 3 minutes. Add the sweet potato and cook for 1 minute. Stir in the zucchini, yellow squash, and fennel and cook until just starting to soften, 2 to 3 minutes. Add the broth and tomatoes; bring to a boil, reduce the heat to medium, and simmer, uncovered, until the vegetables are crisp-tender, about 25 minutes.

2.

Stir in the spinach and cook until wilted, 5 minutes. Add the beans and pepper; cook until hot, 3 minutes. Remove from the heat and stir in the cheese.

ALL RIGHT RESERVED © 2007 Rodale
Click here for recipe

Eating on the Run

Eating on the Run

The main reason it’s recommended to stay away from fast food restaurants is because of their high intake of fat, salt and calories. But, understandably, sometimes you need to eat something quick and easy. Here are some ordering tips and some examples from popular restaurants.

-          Order sandwiches with no mayo or cheese

-          Opt for a side salad or fruit instead of fries or chips

-          Choose baked chips or pretzels vs. chips

-          Order grilled, baked, or broiled vs. breaded, crispy or fried

Food options: McDonald's: Grilled chicken wraps, grilled chicken salads with balsamic vinaigrette dressing, or small hamburger with apples. Wendy’s: small chili or broth based soup, or grilled chicken sandwich no mayo. Subway: 6 inch sub on wheat (6 gram of fat or less menu). KFC: grilled chicken meal 

And don’t forget to replace those high sugary drinks with water or unsweetened tea!

If you are wanting more lower calories suggestions, check out Spark People's Dining Out Guide.
http://www.sparkpeople.com/resource/sparkdining.asp.

Another tip when eating fast foods or dining out. Check out the menu ahead of time!
Don't always assume that just because it sounds healthy.. that it is!
The Spark People dining out guide can help or you can go to www.CalorieKing.com as well to look up menu items. Many restaurants have their own nutrition information posted as well.
The more informed you are, the better choices you will make!

Kelly Devine Rickert, MS, RD, CSSD, LDN

Registered Dietitian

Board Certified Specialist in Sports Dietetics

Franciscan St. James Health

708-679-2717 (For appointments)

Scary Ingredient in Microwave Popcorn

Popcorn is a whole grain, lower calorie snack.  But, have you every wondered what is in the lining of the microwavable bag?  Yahoo Health released some scary facts about microwave popcorn bags and oils.  Food manufacturers may not even know what is in the bags and if they do, they do not have to disclose it on the nutrient facts label.  The Environmental Working Group has identified chemicals associated with cancer, lung damage and heart disease. 

Make your popcorn at home and you will know exactly what you are eating, no hidden chemistry projects!

Purchase organic popcorn kernels at your local grocery store.  Use a large pot with a lid.  Place 1 -2 tbs of olive oil or coconut oil in the pot with 2-4 tbs of kernels  Cover, heat over medium/high heat, shaking occasionally to avoid burning.  When the popping slows, remove from heat.  Top with a little Celtic Sea Salt, garlic powder, cumin, or whatever spices you are in the mood for.

Pack it up and take some the next day as a snack.  It will keep for a day.  However be sure it is completely cooled before storing to avoid condensation and soggy popcorn.