Nutty Bites: Quinoa

Disclaimer: Nutty Bites is where I talk about healthy food items with funny, "nutty" names.  I will throw them into the blog every once in awhile... got a "nutty" food item you want mentioned?  Email suggestions to me at BriTexas@gmail.com.

A spoonful of uncooked quinoa!

This nutrient powerhouse is so fun to say!  It’s almost like a karate word to be spoken when your hand chops through a brick.  Instead of hi- yah, its keen-wah!  So I expect all of you to do a karate move every time you say that word from now on, especially whenever you are picking some out at the grocery store.  You may get stares, but at least you are having fun AND picking out a highly nutritious food!

Okay, back to its nutrient content.  What intrigues me about this grain is that it has been around for centuries.  It only feels like a new food invention because we have invited it back into our pantries & on just about any supermarket’s shelves.  Quinoa dates back to at least 3000 B.C. and was known as the “mother grain” to the Incas.  

According to the Ancient Harvest brand of Quinoa, which is a brand you can find at most grocery stores now, quinoa is technically not even a grain.  It’s a fruit of the Chenopodium family.  What’s so great about this grain or fruit or whatever you want to call it?  Compared to other grain-like products, fruits, and vegetables, it is high in protein, calcium, and iron.  Many recipes are available online since quinoa is blooming with popularity nowadays, but a simple way to try quinoa is to substitute it for rice.  Have a serving of black beans & quinoa with a couple sides and voila! You have a complete meal with the “mother grain”.

Eat well,

Bri

Pour me!

This post is short and sweet, my friends.  Partially because I am not feeling well, but mostly because I know you are busy and like short & sweet posts from time to time.  Am I right? 

Anyway, so "pour me" because I feel like all I can stomach today is saltine crackers and because it is my clever way of introducing the topic of choice- salad dressings.  Ya know, the stuff you pour on your salads!

Most of you probably just grab and go, but I have always been stuck in a rut when looking for the right salad dressing.  It takes me for-ev-errrrrrr!  (Say it like Sandlot!)  It takes me longer to pick out salad dressing than it does to pick out my clothes in the morning.  Perhaps that's when you know you are a dietitian and not a fashion designer!

I tried a new one the other day and wow, did I find my salad dressing soul mate.  And... drum roll  please... it has my name.  Whoa! (Say it like Joey Lawrence in Blossom... and if you are too young to know, google it.)

Beautiful name, isn't it?! ;)

Anyway, what I like about this dressing is that it does not list sugar in the ingredients list and I can pronounce all of the ingredients in it.  Another one I like is Newman's Own Olive Oil & Vinegar, but of course this can be replicated on your own with...  yep, olive oil and vinegar.  What a concept!

There are plenty of recipes for healthy salad dressings too.  Anyone have a favorite??  Please share if so!!  Here is one I think looks yummy and I can't wait to try from Simple Bites:

No sugar in this bad boy!

Garlic Herb Vinaigrette

• 1/2 cup raw apple cider vinegar
• 1-2 tablespoons Dijon mustard
• 3 garlic cloves, minced
• Pinch of sea salt & black pepper
• 2 tablespoons fresh herbs
• 1 1/2 cups olive oil

Combine all the ingredients except for the olive oil & stir well.  Add olive oil, cover tightly, and shake well.  Best to put in a glass jar or bottle!

Eat well,

Bri

Nutty Bites: Yams!

Disclaimer: Nutty Bites is where I talk about healthy food items with funny, "nutty" names.  I will throw them into the blog every once in awhile... got a "nutty" food item you want mentioned?  Email suggestions to me at BriTexas@gmail.com.

Yam: fun to say & yummy to eat!

Yam-a-dama-ding-dong!  Definitely could be used in an Adam Sandler song.  Actually, it probably already has.  Adam, it doesn’t surprise me that you would sing about a yam, because it is absolutely wonderful for you.  Perhaps the yam is to you what Spinach is to Popeye.  

All kidding aside, let me start by saying that a yam is my absolute favorite vegetable!  It’s not the same as a sweet potato, but I would take either one.  Americans get these confused all the time, but I am not here to explain the difference.  I am just here to tell you sweet potato or yam, eat it.  Your body will thank you!  Did you know the word yam actually stems from the African word njam, which means to eat?  If a food name literally means to eat, don’t you think we would be better off eating it?  I do.  Yams are full of Vitamin C, Potassium, Manganese, Fiber, and Vitamin B6.  They are great for weight control, blood sugar control, and helping you fuel up before a good workout or recover after.  That’s definitely not all, but I could go on for hours as to why you should add this delicious food to your next meal.  

For a fast, easy way to bake it, wash the yam & wrap it in a brown paper bag.  Place it in the microwave and bake it for 2 to 2.5 minutes on one side and turn over for 2 to 2.5 minutes on the other side.  Take it out of the bag, split open the yam, and sprinkle with cinnamon.  Wait until it cools down a bit before taking that first bite.  A yam serving is about the size of your fist.  Enjoy!

Eat well,

Bri

Another PB? It's PB2 to be Exact!

PB2 is worth a try!

I love hearing about new products!  A friend of mine mentioned PB2 to me over the weekend and a light bulb went off in my head.  I knew this would be blog material... I mean, it even has the same initials as Pure Barre.  How cool is that?

Anyway, so what is PB2?

The Scoop: PB2 is a powder form of peanut butter.  The peanuts are roasted and then pressed to remove 85% of the fat and oil.  You mix 2 tablespoons of PB2 with 1 tablespoon of water & stir to get the regular peanut butter consistency.  A PB2 chocolate is also on the market  where wholesome cocoa powder is added to the mix!

The nutritional content is (per 2 tablespoons):

• 45 calories
• 1 gram fat
• 6 grams carbohydrates
• 1 gram fiber
• 3 grams sugar
• 4 grams protein

There are only 4 ingredients as well (peanuts, cocoa powder, sugar, & salt).

Bri's Take: I bought the PB2 chocolate to try first and this product did not disappoint.  The only cons I have are that it is a bit pricey and only available at specialty grocery stores like Central Market.  It costs a little under $5, but it does provide 15 servings & unlike regular peanut butter this will actually last me the 15 servings since I have to measure out the 2 tablespoons each time.  With regular peanut butter, I tend to slab a bit more than 2 tablespoons on my toast and before I know it I am out of the jar!

Other purposes PB2 can serve:

• If you are trying to lose weight, this product is a good pick with its low calorie content
• If you need to add some taste to your morning smoothie, this would be easy to mix in
• If you have a high fat, but tasty baked good recipe that uses peanut butter then PB2 could be used as a replacement to lower the calories and fat content
• It can add flavor to your favorite afternoon snacks by serving as a dip (think pretzels, banana slices, etc.)

Would I completely take out my natural peanut butter and replace it with this?  Probably not.  However, I firmly believe that variety is the spice of life so having options is ALWAYS a good thing!  Give it a try next time you are at Central Market or Sprouts!

Eat well,

Bri

The Truth About Chocolate

Chocolate, chocolate, oh my!

 With Valentine’s Day around the corner and a heart of chocolates possibly coming your way soon, let me share with you the truth about chocolate.  I know you have all heard it before, but it sure is true that dark chocolate is the most nutritious pick when it comes to chocolate. 

Before all you milk chocolate lovers start to sigh and dream of regular Hershey kisses dancing in your head, hear me out.  Dark chocolate does not only offer more benefits than milk chocolate, but it also tastes good.  Not a believer?  You may have to try a few until you find the one you like best!  And besides, I am not a proponent of deprivation.  If you like milk chocolate and want it every so often, so be it.  But consider trading in a few pieces for dark when you can!

Notice the "cocoa processed with alkali"

The Scoop:  What’s so great about dark chocolate versus milk chocolate?  According to the Mayo Clinic, dark chocolate contains a higher amount of antioxidants (flavanols to be exact) and has been linked with improved blood pressure and cholesterol levels.  The raw cacao beans used to make chocolate products are of course the source of these flavanols, but sugar and processing make chocolate products tastier.  The more processing that occurs the less the flavanol content.  The best options for high flavanol content are dark chocolate that does not list sugar as the first ingredient and unsweetened 100 percent cocoa powder that has not been alkalized (or Dutch processed).    

A study done at Italy’s National Institute for Food and Nutrition Research in Rome showed that milk may interfere with the absorption of antioxidants from chocolate and may negate the potential health benefits that can be derived from eating moderate amounts of dark chocolate.  What this means for you?  Don't drink milk with your dark chocolate or you will decrease the health benefits of that dark chocolate you are eating.  And yes, milk chocolate contains milk as well (hence the name) so the antioxidant content is much lower.

Bri’s Take: I love having a square of dark chocolate whenever a sweet craving arises.  However, for me it has always been hard deciphering whether or not all dark chocolate is created equal.   It’s far too easy to grab the first “dark chocolate” bag or bar that you see, but here are a few tips to make sure you grab a good one:

My fave- Endangered Species brand!

• Sugar should not be the first ingredient
• Choose a cocoa content of 65% or higher (I like to go even higher- 75% or above)
• Some dark chocolate bars even help a cause (Endangered Species brand is a GREAT one!)
• Most bars also come in bag options with individually- packaged squares, which are perfect for those of you who have a hard time resisting temptation & need the built- in portion control
• If taste is a barrier, choose a dark chocolate with something in it (like almonds, mint flavor, espresso beans, or sea salt) or eat a square with a few raw almonds if you already bought the plain version

No need to go overboard either.  Dark chocolate still is high in calories so if you treat yourself daily, keep the calories to around 100 by choosing just 2 squares or breaking off a few smaller squares on a chocolate bar!  Yum!

Eat well,

Bri

Protein Rocks!

My inspiration for this post comes from a sweet lil' mama that lives outside.  And let me preface this post by saying that I absolutely LOVE animals and am definitely an all-pet person even though I don't have every type of pet living with me (I would be a zoo owner if that were the case & my house would smell like you know what).  Anyway, I digress since that is NOT what this post is about.  What this post is about is the power of protein.  

Protein is helping sweet mama Blanca heal!

Blanca, an outdoor cat, was recently attacked by something and has a horrific wound on her back.  We have been feeding her plenty of wet and dry food packed with protein to speed up the healing process.  Protein is awesome for a variety of ways and not only for our lovely pets, but also for you and me.

The Scoop:  While this post is an overall discussion of protein and not individual protein-rich food items, each protein-rich food has health benefits on its own too.  I am sure we will touch on some of these more specifically in a future blog post.

Protein.. why so important?  Well, for one, every cell in the human body contains protein.  The body needs protein to repair and maintain itself.  Second, the basic structure of protein is a chain of amino acids.   Your body cannot make 9 out of the 22 amino acids, which means these 9 MUST come from food sources.  These are called essential amino acids.  And finally, protein:

• Provides valuable enzymes that regulate bodily functions
• Helps transport nutrients, oxygen, and waste throughout the body
• Is key in muscle building and development
• Provides collagen to connective tissues of the body and to the tissues of hair, skin, and nails

Another question you may ask yourself is how much protein do I need per day?  For most people, at least 0.8-1 gram per body weight in kilograms per day is sufficient.  For example, a 150lb person is 68.18 kilograms (150/2.2=68.18) and would need between 54 and 68 grams (68.18*0.8 and 68.18*1 respectively) of protein per day.  However, if you are a bodybuilder, severely malnourished, or have a certain illness/disease, etc. then these needs will change.  People often increase protein intake when trying to lose weight as well, because protein is very satiating and can help reduce caloric intake by keeping you fuller longer.

Research has shown that approximately 30 grams of protein is the most at one time that can be used for muscle synthesis.  So basically, it is best to spread your protein intake out throughout the day, perhaps having a max of 25-30 grams of protein at each meal.

Bri's Take: Since all of you are leading healthy lives and are active each day (wink, wink), you most certainly need your protein.  Try to have a protein-rich food at every meal and you will be covered.  If you eat snacks like I do, have a snack that includes a bit of protein as well.  The snack does not have to be as high in protein as your meal, but include a little bit of protein to keep you fuller longer so you aren't snacking all day long on the not-so-good-for-your-waistline-stuff.

And what's the deal with protein and working out?  It is definitely beneficial for you to have protein after your workout so if your workout is right before a meal, have a good source of protein with that meal.  If it is in between meals, have a snack with some protein within 30 minutes after your workout.  

Try a buffalo burger.  Yum!

Animal protein has a higher biological value than plant-based protein, but that doesn't mean vegetarians and vegans can't meet their protein needs.  Just be sure to include a variety of beans, lentils, grains, nuts, etc if this is you!  As for the rest of you, eat a variety of both animal and plant-based proteins.  Don't feel like you have to leave out the "red meat" either.  There are plenty of lean varieties of red meat.  Ever tried bison?  You just might like it!

Eat well,

Bri

Resource: www.nutrition411.com and Food & Nutrition Magazine (Jan/Feb 2013 edition).

Bar None... or One?

So many to choose from!

Energy bars, protein bars, granola bars, nutrition bars, supplement bars...  Wow, do you think the nutrition industry has enough "types" of bars??  I think yes, but I can almost guarantee that as I write this another one is being developed. So, what's in a bar and is it worth your precious dollars??

The Scoop:  With our on-the-go lifestyle, a nutrition bar can often be a good snack to hold you over while you are waiting in line at the DPS (because you know it is going to take you longer than your lunch break), power you through your morning workout, or even have handy when you are taking that adventurous hike up a mountain this summer.

Bri's Take: If you haven't heard me talk about nutrition yet, then let me begin with my TOP nutrition habit everyone could use more of: Eat mainly foods with the least amount of ingredients.  This is the most important part of a food label!  Why go with the least amount of ingredients? Because, it has been "touched" less... or is less processed.  Have you ever thought about why an apple doesn't have a food label attached to it?  It doesn't need one.  It only has one ingredient- the apple!  

So, even with nutrition bars the ingredients list is where I would start.  I really dig the ones with less than 5 ingredients or a little longer of a list of ingredients, but with all I can pronounce and understand!

My 3 top favorites (in no particular order) are:

1. Larabar Cherry Pie
2. KIND Cranberry Almond & Antioxidants
3. Open Nature Cranberry (Tom Thumb's brand)

The only downfall with purchasing these healthier bars is that many times they come with a pricier tag.  At Tom Thumb where I shop mostly, the Larabars run $1.33 per bar, the KIND bars are about $1.25 per bar, and the Open Nature bars are $.99 per bar. I also shop at Central Market and every so often the KIND or Larabars are one sale for $.99 too. I often go with the least expensive since I buy several at a time.  They are easy to pack and eat on the go when going from work to teaching a Pure Barre class!

Only 3 ingredients! (Larabar)

Lots of ingredients! (Kashi)

If you are really on a budget and need to go cheaper, look into Kashi bars (box of 6 for about $3 total).  They have a longer list of ingredients, but most of them you can pronounce with the exception of a few. To give you an example though of differences in ingredients, look at the pictures to the right.  This shows you Kashi vs. Larabar.  Crazy, right?!

It goes without saying, but TASTE is a big factor in choosing bars too.  While Larabar Cherry Pie is one of my favorites, I have had the Larabar Blueberry Muffin and can't stand it.  Even within brands you have taste differences and a new list of ingredients so take a look, try a few, & then decide what your favorite is.  If you already have a favorite, reply with the name of it in the comment section so we can all try it too. 

Eat well,
Bri