Tip of the week: Keep Cheap Protein Staples on Hand!

Too many people end up eating poorly due to lack of planning and not having healthy food staples on hand. When it comes to simple meals, you need to have quick-to-prepare and healthy protein staples in your fridge or pantry so that you can create a meal when you get back late, are tired, and do not feel like cooking. You can create a healthy meal in less time and for less money than if you were to stop and get take-out. In order to make a well-balanced meal, you need to have a protein source, LOADS of vegetables, and a whole grain at bare minimum. I always advocate keeping frozen vegetables on hand, as well as some form of whole grain you can go to such as whole grain bread products (I keep Wegman's whole wheat pita's in my freezer all the time), quinoa, or low-sodium whole grain crackers (e.g: Ak Mak whole wheat sesame or Hint of Salt Triscuits). Below are my go-to cheap and nutritious protein staples I recommend you keep around your kitchen:

Eggs:  Use 1 whole egg + 2 egg whites- make veggie omelets with a side of whole grain toast (~13 g protein per 1 egg:2 whites omelet)

Low-fat cottage cheese: My favorite brand is Breakstone’s 2% (30% reduced-sodium)- use in salads, smoothies, add to omelets, put in pitas w/ cut strawberries & cinnamon, eat with fruit or tomatoes (12-16 g protein/half cup)

Canned no-salt added beans:  You can add beans to just about anything from burritos to salads, add to a vegetable dish, or eat plain (7-10 g protein/half cup)

Frozen veggie burgers:  These cook up in <2 minutes- my favorite kind is Amy’s Texas Burger- always look for a veggie burger with some form of high quality protein (like soy) and >10 g protein per burger. The only downfall of these products is the high sodium content associated (10-20 g protein depending on burger)

Frozen shelled edamame:      Most supermarkets now even have their own generic brand of shelled edamame in the freezer aisle. Edamame are soybeans that are a complete protein source and extremely healthy and versatile. Add to stir fries, salads, or eat as a snack! (13 g protein/ half cup)

Tofu: Stick with extra firm tofu if you aren’t used to working with it. Add to stir fries, salads, or add to any dish you are making. Tofu has very little flavor and is very versatile. (1/2 pack= ~14 g protein)

Reduced-fat Swiss cheese:       Swiss is amongst the lowest in sodium content of all cheeses. When all else fails and you have no meat for your sandwich- make a grilled cheese or add cheese to the omelet to get more dairy and protein. Choose reduced-fat varieties to keep your saturated fat intake to a minimum (~7 g protein/slice)

Canned (low-sodium) tuna or salmon:      You should definitely keep these on hand! You can make fish fritters made with vegetables and oatmeal, add canned fish to salads, pastas, or make into a sandwich. Delicious, nutritious and cheap! Just be sure to get the skinless & boneless canned salmon, the other varieties may be cheaper, but definitely not worth the extra work & appearance… (12-14 g protein per 2 oz or ~¼ c)

If you keep all of these on hand you will have the ability to create a quick and easy meal at a moment's notice. Be sure to add whatever spices and herbs you want to add flavor and antioxidants to your meal.

Guest Blog Post: 10 Natural Food Snacks That Are Easy on Blood Sugar

Below is a guest blog post from Amanda Austin. For questions or comments about this posting, please contact Amanda via the contact information in the "About the Author" section at the bottom of the post.

When many people think about snacks, they consider high-sugar treats and food with added fat (think cookies or potato chips or any other vending machine goodie out there.) However, for people with imbalanced blood sugar, these types of snacks are not only fattening, they can cause blood-sugar spikes that have dangerous consequences for their health. The best snacks are pre-portioned and low in carbs; planning snacks can help you make better choices when you feel hunger pangs coming on. Here are 10 foods to try for your next snack break.

Peanut butter treat – Peanut butter has protein and unsaturated fat, which can give you long-lasting energy. Combined with the crunch of celery sticks and baby carrots, this treat will keep you from getting hungry and satisfy a craving for crunch. Three celery sticks, five baby carrots and one tablespoon of peanut butter is about 130 calories and has less than 10 grams of carbs.

Fruit Salad – The best part about this snack is that you can customize it with the type of fruit you like or the freshest in-season fruit. Mix ¼ cup fresh blueberries, one small apple, and ½ medium banana, then portion into ½ cup servings. This mixture is about 10 grams of carbs and 100 calories per serving.

Cottage cheese – Cottage cheese is another protein-packed snack that can be paired with many different kinds of fruits for a fresh, cool afternoon treat. Try ¼ cup cottage cheese and ½ cup of freshly cut peaches for a snack that is less than 10 carbs and about 90 calories per serving.

Caprese salad – Caprese salad is a delicious savory snack for afternoon cravings. Slice five cherry tomatoes and mix with 1 tablespoon low-fat mozzarella cheese. Drizzle extra virgin olive oil and dash with a bit of basil. This snack has about 10 grams of carbs and less than 100 calories.

Tuna salad – Tuna is a nutrient-dense food, filled with high-quality protein and vitamins. For a quick tuna salad snack, mix a ½ can of tuna packed in water with 1 tablespoon low-fat salad dressing and ½ tablespoon sweet pickle relish. Portion into ¼ cup snack size, then spread on four saltine crackers. This snack is about 15 grams of carbs and 150 calories.

Turkey wraps – For the hours between lunch and dinner when you want something substantial to tide you over, try these easy turkey lettuce wraps. Take one slice of deli turkey and wrap in a large leaf of romaine. Add mustard for an extra bite. Each wrap has about 2 grams of carbs and less than 70 calories.

Pistachios – This “super nut” has a high level of phytosterols, a natural plant compound that may help lower cholesterol, and have the lowest calories per nut of any other kind. Twenty-five pistachios have 100 calories and 5 grams of carbs.

Edamame – An exotic name for green soybeans, edamame are fiber-rich and have protein and Omega-3 fats. Simply steam a cup, open the pods and enjoy! One cup has about 150 calories and 12 grams of carbs.

Hummus – Hummus is made from high-fiber chickpeas, and is great for snacking. Pair ¼ cup with broccoli, cherry tomatoes or carrots for a snack that is about 120 calories and 13 grams of carbs.

Oranges and Almonds – This energy boosting combo has about 150 calories and 21 grams of carbs. Oranges can give you a little extra water (and vitamin c) and almonds provide a protein punch.

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About the Author:

Amanda is a social media manager for a health care organization by day and a blogger and freelance writer by night. She's also a mom to an amazing 2 year-old boy and wife to a great guy who indulges all her celebrity gossip. Amanda loves coffee, fashion, Twitter, makeup, nail polish, and cats (not always in that order.) Her work has been published on family.com and blogher.com. She has written for many websites including Now Foods. For more celebrity gossip, fashion, beauty and DIY, visit Amanda's blog, It's Blogworthy (http://itsblogworthy.com) or follow her on Twitter and Google+.

Soy May Help PREVENT Breast Cancer

Many people, especially those who have had breast cancer, avoid soy because they have heard it contains phytoestrogens, chemicals that mimic estrogen. Estrogen has been linked with the progression of breast cancer. Soymilk, tofu, edamame, and other soy products do contain phytoestrogens, and in some lab studies, these do seem to promote the growth of breast cancer cells.

However, human studies have different results than in vitro research:

·      2008 University of California Study: American women who average 1 cup of soymilk or ½ cup tofu each day have a 30% lower risk of developing breast cancer compared to women who consumed little or no soy¹

·      2010: Shanghai Breast Cancer Survival Study (>10,000 participants): Women who consumed > 15 grams of soy protein per day had a 30% lower risk of recurrence compared to women who ate <5 grams per day (one cup of soymilk= 7 g, 4 oz tofu= 9-10 grams). ²

·      Asian countries tend to consume high levels of soy and also have the lowest breast cancer risk.

Soy is a complete protein source, meaning it contains all the essential amino acids, so is nearly equivalent to animal meat in terms of quality. Studies suggest that in addition to breast cancer prevention, soy may help to prevent prostate and colon cancers. Moreover, soy has shown to lower LDLs, or the “bad” cholesterol, and the FDA asserts that 25 grams of soy protein per day (as part of a diet low in saturated fat and cholesterol) may reduce your risk of heart disease.

My Recommendations

·        Do include soy in your diet.

·        Choose minimally processed soy products (e.g: edamame, organic soymilk)

·        As with everything, keep your soy intake moderate. Don’t overdose on it and don’t go out of your way to avoid it (unless you are allergic!)

·        Visit my previous blogs about soy: http://kellyspantry.blogspot.com/search?q=soy

(includes: "I'm Soy Confused!" "PhytoeSTROGEN's, A little hormonal, yes, but immasculating? No!")

References:

 1) Wu AH, Yu MC, Tseng CC, Pike MC. Epidemiology of soy exposures and breast cancer risk. Br J Cancer. 2008;98(1):9-14.

2) Shu XO, Zheng Y, Cai H, et al. Soy food intake and breast cancer survival. JAMA. 2009;302(22):2437-2443.

3) http://ww5.komen.org/Content.aspx?id=6442451776

4) http://www.pcrm.org/health/health-topics/soy-and-your-health

My Favorites at: Trader Joe's

Another new blog category came to mind today… I’m calling it “My favorites at: ______”. For this I will list my favorite food items you can buy at a particular store, restaurant, or point of interest (Ball Park, street, town, mall, etc.). So, for my first post in this category, I am writing about my favorite grocery store: Trader Joe’s.
Oat Bran:
For <$2.75 you get a bag of TJ’s brand oatbran that lasts weeks (for one person). This is super cheap compared to other packaged oatbran products and very high quality. Throughout my blogs, you will notice I am a big advocate of Oat Bran (so look for future postings with recipes).

Whole Wheat Pizza Crust
I keep this frozen in 2 oz. portions so I can just de-thaw, then whenever I am using the oven, I roll this out to make a whole wheat flatbread. Bake for ~8 minutes in a 375 degree oven… and now you have a healthy whole-grain side to any meal! Sooo doughy and delicious.

Hummus
Seriously, Trader Joe’s has the creamiest and most delicious hummus I have ever tasted- their Original Hummus. This is a great alternative to a dip at parties. Lots of people think hummus is bad for you because it is thought to be high in calories. However, as I try to remind people, calories aren’t the determining factor in what is “healthy”, and hummus is lower in calories than most dips you will have at a cocktail party. TJ’s hummus contains only 80 calories and 5 grams of healthy fat in 2 tbsp.

High Fiber Cereal
TJ’s brand cereal is very cheap compared to other commercial brands, and in general, usually natural and healthy. My favorite are their “High Fiber” varieties- the original is the best to mix into your other cereals to get that added fiber in your morning meal…. but the High Fiber with fruit & nuts also works well on it’s own- it tastes good and is good for you! (~90 calories for 2/3 cup).

Unsalted Peanut Butter (Natural)
Just peanuts. This PB gets some taking used to, but once you try it, you will be hooked. It is very liquidy, but that makes it easier to spread (and use less if on a diet). This is my favorite peanut butter because it has no hydrogenated oil, no added sugar, and no added salt- all natural, all peanuts!

Frozen Unshelled Edamame
Just boil these babies for a few minutes and you have an incredibly healthy snack or addition to any meal. Also known as soybeans, Edamame is very high in healthy fat, fiber, folate, thiamin, Vitamin K,  and protein. TJ’s gets it right when judging price, prep, and taste of the product.

Dark Chocolate
I don’t advocate eating lots of dark chocolate, but for those of you that want something sweet after a meal, this is for you. TJ’s has numerous varieties of dark chocolate, and they even sell one bar for less than 30 cents! Their chocolate is high quality and pretty cheap.

These are just a select few of the items on my shopping list when I go to TJ’s (usually weekly). There are dozens of other products I buy there, because TJ’s has fair prices and they offer many healthy products. If you haven’t visited a Trader Joe’s, I highly recommend it- it is quite the experience. Be sure to bring you re-usable bag and stop by the back to try a free sample of coffee and food of the day!

http://www.traderjoes.com/