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.

Food Recommendation of the Week: Try Nutritional Yeast Flakes!

Picture Source: http://creativebioscience.com/blog/healthy-flavorful-cheese-substitutes-and-alternatives/

It may not sound too appetizing, but nutritional yeast is actually a quite flavorful and super nutritious “seasoning.” For vegans, nutritional yeast is really the only source of Vitamin B 12 since that vitamin is typically only found in animal products (yeast is a fungi). This yeast tastes kind of cheesy and salty, so it acts as a great seasoning to flavor pasta dishes, eggs, even popcorn! If you Google nutritional yeast, I guarantee lots of faux-cheese and macaroni and “cheese” dishes will come up.

Why do I love it? I love the stuff because it is a great way to cut sodium out of your diet, by using this to flavor food instead of salt and/or cheese. It is also LOADED with B vitamins, so no need to take that supplement- just add a tbsp of this stuff to your diet! It is also a very dense form of fiber (4 g) and protein (8g) per 2 tbsp serving. This stuff is definitely a super food that everyone should try.

Nutrition info: Serving size= 2 heaping tablespoons

60 calories, 1 g fat, 5 mg sodium, 7 g carb (4 g fiber!), 8 g protein, 4 % DV iron, 640% DV Thiamin, 565% DV Riboflavin, 480% DV Vit B6, 60% DV Folate, 133% Dv Vit B12, and a good source of phosphorus, zinc, selenium, and biotin. Source: http://www.bulkfoods.com/nutritional_yeast.htm

My recommendations: Purchase nutritional yeast in the bulk bins at Whole Foods- that is where you will find the cheapest version. You can also buy it packaged or online, but it will be more expensive. In bulk, it is very cheap and you don’t need to use much to get major health benefits. So, I recommend on your next shopping trip to pick up a little baggy of this stuff and try it on something that you might normally sprinkle parmesan cheese on.

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

Ch ch ch CHIA!!!!!!!!

My Jar of Chia Seeds

    If you are into nutrition, frequent Whole Foods, or have read the book "Born to Run" by Christopher McDougall (from Lancaster County), you probably have heard of Chia Seeds and how they are the definition of a "superfood." McDougall discusses how the Tarahumara barefoot runners of Mexico (which inspired the rage surrounding Vibram 5 finger shoes) run ultramarathons almost on a daily basis like it's nothing at all, and McDougall attributes their energy to eating Chia seeds. In the book, he compares chia to a "'smoothie of wild salmon, spinach and human growth hormones." 


(Side note: I definitely recommend reading "Born to Run" as it is a fantastic book for people who enjoy running, or are just interested in superhumans: Born to Run: A Hidden Tribe, Superathletes, and the Greatest Race the World Has Never Seen (Link to book on Amazon))


     Yes, Chia Seeds are from the same plant as our beloved Chia Pet. There are many types of Chia, but only the Salvia hispanica (most common) and Salvia columbariae are consumed by humans because others are too fibrous or too hard to harvest by man. Chia is very high in omega 3 fatty acids as well as fiber, protein, calcium, magnesium, and the seeds contain more antioxidants than many berries.
    The research on chia seed consumption shows that regular consumption  may help regulate blood glucose levels (good for diabetics), reduce the risk of heart disease, and may help lower blood pressure. The high levels of fiber and antioxidants in Chia are probably the reason why people experience these benefits.
    One cool thing about Chia seeds is that they form a gel when exposed to water, in fact, if you let 1 tbsp of chia soak in about 1/4 cup of water for 30 minutes, it will become a solid gel. This can be explained by the soluble fiber found in the seeds, which is why it is beneficial at regulating blood glucose and lowering blood cholesterol.
    In summary, Chia seeds are a complete protein source, contain high levels of omega 3's (about 60% of their oil is Omega 3 compared to 10% in canola oil), and have an excellent makeup of vitamins and minerals including potassium, iron, magnesium, B vitamins, and as much calcium as a glass of milk (in 1 tbsp)!
    Personally, I add a tablespoon of chia seeds to my oatmeal or oatbran in the morning, and sprinkle in smoothies along with some flax. Other people prefer to make a gelled drink with just water and chia, I think it's not very appetizing and doubt most non-health fanatics would be keen on this consumption method. You can find Chia in bulk bins at Whole Foods (and sometimes Wegmans), or buy in bags on the internet or at health food stores. I definitely recommend adding Chia to your diet since it is such an easy way to add all of the nutrients most Americans don't get enough of.

NUTRITIONAL VALUE OF CHIA SEEDS:

Nutrient	Units	1 oz 28.35g
Proximates
Water	g	1.39
Energy	kcal	139
Protein	g	4.43
Total lipid (fat)	g	8.72
Carbohydrate, by difference	g	12.43
Fiber, total dietary	g	10.7
Minerals
Calcium, Ca	mg	179
Phosphorus, P	mg	269
Potassium, K	mg	45
Sodium, Na	mg	5
Zinc, Zn	mg	0.99
Copper, Cu	mg	0.053
Manganese, Mn	mg	0.614
Vitamins
Vitamin B-12	mcg	0.00
Lipids
Fatty acids, total saturated	g	0.900
Fatty acids, total monounsaturated	g	0.600
Fatty acids, total polyunsaturated	g	6.615
18:2 undifferentiated	g	1.640
18:3 undifferentiated	g	4.975
Cholesterol	mg	0

                                                                                Source: http://www.nal.usda.gov/fnic/foodcomp/cgi-bin/list_nut_edit.pl

References:
1. http://www.ctv.ca/CTVNews/Health/20071115/salba_071115/
2. Ayerza Jr. R, Coates W: Effect of Dietary α-Linolenic Fatty Acid Derived from Chia when Fed as Ground Seed, Whole Seed and Oil on Lipid Content and Fatty Acid Composition of Rat Plasma. Ann Nutr Metab 2007;51:27-34.
3. © 2001 Whole Foods Magazine and Richard A. Passwater, Ph.D. http://www.drpasswater.com/nutrition_library/Scheer_Chia.html