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

 

Eggs!

Eggs!

Looking for a high protein, low cal breakfast to jump start your day? Look no further than your egg carton in your refrigerator! Eggs and egg whites are a great source of protein to help keep you filled up and satified until lunchtime. 

People are always asking, can I use real eggs or do I have to use egg whites or egg substitute? Well for many people having about 3-4 eggs a week should be fine. (Note: If you battle high cholesterol, heart disease or diabetes, you should moderate your intake more than others.)

 Personally when I make an omelet, I typically use 1-2 regular eggs and 2 egg whites. Egg yolks do contain cholesterol but also contain great nutrients such as Vitamin D, lutein and zeaxanthin, and choline (nutrients that help with eye, brain, nervous and cardiovascular systems). Here is a great egg white omelet recipe for you to try at home!

 

Egg White Omelette

 

Ingredients

• 4 teaspoons extra-virgin olive oil
• 1 small onion, finely chopped
• 4 plum tomatoes, finely chopped (about 1 1/2 cups)
• 1 (10-ounce) package frozen chopped spinach, thawed, all excess water squeezed out
• Salt
• Freshly ground black pepper
• 12 egg whites
• 2 tablespoons water
• Nonstick cooking spray

Directions

In a small skillet, heat the oil over medium heat. Add the onions, tomatoes, spinach and a pinch salt. Cook until the onion is soft, about 3 to 5 minutes. Add pepper, to taste, and another pinch salt; and cook for another minute. Remove the spinach mixture from the heat to a bowl. Cover and keep warm.

In a medium bowl, whisk the egg whites, water, and a pinch salt and pepper until frothy. Lightly coat a medium nonstick skillet or omelet pan with cooking spray and heat the skillet over medium heat. Add 1/4 of the egg whites, swirling to evenly cover the bottom of the pan. Cook until set, about 1 1/2 to 2 minutes. Using a rubber scraper lift the eggs up and let the runny uncooked egg flow underneath. Spoon 1/4 of the spinach mixture onto half of the omelet, fold over, and slide onto a serving plate. Repeat with remaining egg whites and spinach mixture.
Recipe courtesy The Deen Brothers

Kelly Devine Rickert, MS, RD, CSSD, LDN

Registered Dietitian

Board Certified Specialist in Sports Dietetics

Franciscan St. James Health

708-679-2717 (For appointments)

How to Fight Hunger Pains With Protein

By Holly Corbett of Prevention Magazine
Published October 21, 2011

Read more: http://www.foxnews.com/health/2011/10/20/how-to-fight-hunger-pains-with-protein/?test=faces#ixzz1bzi4Y5kw

Whether you’re packing on the pounds or simply want to maintain your current weight, adding more protein to your dish could be your slim-down secret weapon.

Past research has found that protein keeps you feeling full longer than either carbs or fat, so you can eat less and still be satiated.

A new study supports this idea: Researchers from the University of Sydney found that people who ate a diet of 10 percent protein reported feeling hungrier and ate 12 percent more calories throughout the day—mostly from mindless snacking—than those eating a 15 percent protein diet.

Researchers estimated that the extra calories eaten by participants on the lowest protein diet could add up to an extra 2.2 pounds of weight gain a month.

6 Grab and Go Proteins That Fill You Up

Protein is the building block of muscle, and more calories are required to maintain muscle than to preserve fat, which means muscle helps boosts your metabolism.

Bonus: Foods rich in protein are also filled with zinc and B vitamins, both of which strengthen your immune system to help ward off colds and flu. If you’re eating about 1800 calories a day and want to get 15 percent of your calories from protein, you should aim for about 68 grams of protein.

Here are three easy protein switches that up your protein intake for the same number of calories or less. Remember, you want to eat more protein—not calories!—to keep your waistline slim.

Diet Mistakes That Make You Fat

Instead of…1/2 cup granola with 1 cup berries (7 grams protein, 250 calories)Try…1/2 cup low-fat cottage cheese with 1 cup berries (15 grams protein, 131 calories)

Instead of…1 ¼ cup mashed potatoes (5 grams protein, 296 calories)
Try…1 ¼ cup vegetarian baked beans (15 grams protein, 295 calories)

Instead of…6-inch pancake sans butter or syrup (5 grams protein, 175 calories)
Try…1 cup low-fat plain yogurt with ½ cup apricots (13 grams protein, 186 calories)

Read more: http://www.foxnews.com/health/2011/10/20/how-to-fight-hunger-pains-with-protein/?test=faces#ixzz1bziD9rfD

Decoding Meat & Dairy Product Labels

There is a lot of misconception in the marketplace regarding labels on meat and dairy products. What to do terms like "cage free," "natural," or "organic" mean? Below is a link from the Environmental Working Group demystifying label terms on dairy and meat products.

Decoding Meat + Dairy Product Labels - 2011 Meat Eaters Guide Meat Eater's Guide to Climate Change + Health Environmental Working Group

Eat Smart - 2011 Meat Eaters Guide to Climate Change and Health

The Environmental Working Group is leading they way to protect public health and the environment through the power of public information. They recently released a list of food groups and their impact on the environment and health. Look in each box to learn more about the healthiest food choices within the food group and look across to understand the environmental impact of the food group.

Eat Smart - 2011 Meat Eaters Guide Meat Eater's Guide to Climate Change + Health Environmental Working Group

Pan Seared Salmon with Citrus Salsa

Healthy Cook
Click on the link for the Pan Seared Salmon with Citrus Salsa recipe and two other fish entrees.

Nutrition Action is one of the best sources of nutrition/health information that I have found. Subscriptions are affordable. You can also scan the archives for articles that may interest you.

Quick and Easy Salmon Marinade

I often get asked how to cook fish. Cooking fish can be intimidating and many worry it will smell fishy in the house. I have not found these assumptions to be true. I am not a fish cooking expert, but learned how to work with fish. It was easier than I imagined. I started with the marinade below and advanced into other varieties of fish. This marinade has been a mainstay of my kitchen.

Ingredients
1 1/2 pounds salmon fillets
lemon pepper to taste
garlic powder to taste
salt to taste
1/3 cup soy sauce
1/3 cup brown sugar
1/3 cup water
1/4 cup vegetable oil

Directions
1. Season salmon fillets with lemon pepper, garlic powder, and salt.

2. In a small bowl, stir together soy sauce, brown sugar, water, and vegetable oil until sugar is dissolved. Place fish in a large resealable plastic bag with the soy sauce mixture, seal, and turn to coat. Refrigerate for at least 2 hours.

3. Preheat grill for medium heat.

4. Lightly oil grill grate. Place salmon on the preheated grill, and discard marinade. Cook salmon for 6 to 8 minutes per side, or until the fish flakes easily with a fork. If the fish has skin, remove the skin before eating.

5. Be Creative. I have also used this marinade on chicken and beef/chicken/tuna kabobs. It flavors vegetables as well.

From allrecipes.com

Fajitas/Tacos with a Twist!

Fajitas or Tacos with a Twist

Ingredients:

Pam Spray

1 pound of lean meat (if using whole muscle meat, cut into small cubes)

3 peppers cleaned and sliced (you can also use a bag of frozen peppers)

1 onion cleaned and sliced

1 can black beans (rinse and drain)

1 can diced tomatoes (drain)

1 packet of taco or fajita seasoning

1/2 c. taco sauce (optional)

Directions: Coat a large skillet in Pam Spray. Add chopped or ground meat, peppers and onion. When the meat looks close to done and the vegetables are tender, add the remaining ingredients. Allow to simmer for 5 minutes. Serve with favorite low calorie toppings.

Hint: One of my favorite ways to make this with a unique flavor is to grill the chicken breast and shred it prior to entering into the skillet with the vegetables. You can also use a variety of lean meat such as lean steak, lean ground turkey, lean ground beef or soy crumbles.

Nutrition Information (yields 20 servings): 91 calories, 1.8 g. fat, 0.5 g. sat fat, 410 mg Sodium, 8.8 g. Carbs, 1.8 g. fiber, 9 g. Pro

Recipe of the week - Black Bean and Avocado Salsa

Black Bean Avocado Salsa
Can be eaten as a dip with vegetables or eaten as a meal.

1 can corn
2 cans black beans
1 can Italian Style Diced Tomatoes
2 -3 cloves garlic chopped
1 bunch cilantro (chopped)
5-6 green onions (chopped)
1/4 c. fresh lime juice
2 avocado (peeled and chopped)
1 small red onion (chopped, optional)


Directions:
1. Rinse and strain corn and black beans. Place in a large bowl with diced tomatoes.
2. Chop garlic, cilantro, onions, and avocado.
3. Add fresh lime juice and mix.
4. Serve with celery sticks or sliced cucumbers. Even eat it alone.

This recipe is a nutritional powerhouse. Not only does it have black beans, it also has avocado a source of healthy monounsaturated fat. Use it to replace typical taco dips that use high fat dairy products such as cheese, sour cream and cream cheese. It is low in calories, high in fiber and nutrition. If you are not used to eating a high amount of fiber, be sure to drink at least 64 ounces of water or other non-caloric beverages per day. Once you try it you will be hooked!

Nutrition Information (entire recipe)
cals: 2047kcal | fat: 74.01g | carbs: 294.82g | prot: 83.96g