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January 15, 2009

More protein is not always better

Filed under: Blog,Fitness/Health,Sports Nutrition — Kristen :) @ 10:25 pm

There is a misconception out there that the more protein the better, especially for weightlifters or people that want to gain mass/lose weight quickly.  Actually carbohydrates are really one of the most important things for our active bodies because our bodies prefer glucose as an energy source first, and then if glucose isn’t in good supply it will usually go to protein and fat to break down for energy.  So if our bodies have the right amount of glucose in supply for exercise, we can preserve and increase our muscle mass (replenish glycogen) while decreasing body fat.  The Atkins approach is probably the worst “diet” for an active person, because carbohydrates are essential.  Without enough carbohydrates in the daily menu, you’ll actually lose some muscle mass if your body has to breakdown and use amino acids for energy.  And the reason people lose a great amount of weight on this “diet” is because for every gram of glycogen (this is essentially energy in the muscles) there is a fair amount of water attached to it.  So, it is mostly water weight!  And that is also the reason why, when people do go off this “diet” they tend to gain all their weight back, in addition to slowing their metabolisms from the loss of muscle mass.  Ok, I think I’ve got my venting out 🙂

But, what about all those protein shakes out there claiming to build lean muscle mass to get ripped in no time flat?  Honestly, you don’t need the protein shake if you are incorporating enough lean protein, complex carbohydrates and some good fats into a balanced diet.  I usually use these for added convenience and portability, but they are not absolutely necessary and can be quite expensive!  That’s about $50 of wasted money!!  It’s not only the protein we eat really that chisels our muscles, but the work that we impose on them.  All those little tiny tears in the muscle that happen during a workout causes them to rebuild a little bit bigger each time if we eat properly.

The average person needs 0.8g/kg of protein a day.  So for a 130-lb person this would be about 48g.  One chicken breast (3 oz or a deck of cards) has about 27g of protein.  While protein is definitely important in a person’s daily menu in building/maintaining our muscles and immune system, most Americans tend to get plenty of protein.

For endurance athletes it is recommended that they get 1.2-1.4 g/kg of protein/day and resistance trained athletes get 1.4-1.7 g/kg per day.  This is very dependent of the individual athlete and the sport they are in.  So a 130-lb endurance athlete would require about 71-80g of protein/day.  A larger 180-lb male doing intense resistance training would want about 114-140g protein/day, which is completely doable with wholesome foods.

As a dietitian, we always say to get your daily nutritional needs from wholesome foods first if at all possible.  How much of a nutritional bang for your buck (calories) are you getting?  There are still many compounds within foods that all work synergistically together that we don’t even know about yet.  Simply taking a vitamin as an excuse to not eat well doesn’t really work in the long run in prevention of many chronic diseases.  But, there are certain situations out there when certain foods won’t work, and then we analyze and assess different options.  So, eat good food first most of the time and your body will thank you!

I think this quote is a little harsh, but fitting:

“Don’t dig your grave with your own knife and fork.”

– English Proverb

There will be more to come on what to eat for an active lifestyle and to make the best of your hard work!  . . .

added convenience

Filed under: Blog,Reviews — Kristen :) @ 1:32 am

Even though I enjoy making my own creations or using leftovers for lunch, sometimes it’s good to let someone else (uh-em . . .the microwave) do the work for you!

In the future I would like to post more about new products or ingredients that I try, and this one seems to be a good starting point.  When I do get a few frozen meals, the brand that I prefer is LeanCuisine.  Most of the meals that I have tried from their line always have a really great flavor and don’t taste like . . . blah as most of you I’m sure have experienced.  They also have a pretty good nutritional profile.  More on those later. . .

Another great omediumne I’ve been trying is Kashi.  I really enjoy their bars and cereals, so I thought I would give their new chicken rustico sesame pocket bread a try.  It was really good, like having a nice Italian meal all bundled up in a whole-grain sandwich roll.  Inside there is chicken, mushrooms, roasted bell peppers, tomatoes, garlic, and of course the whole-grain goodness of Kashi on the outside.  It was actually quite filling too with 300 kcals, 4g fiber, and 18 g protein.  It did have 670 mg of sodium (28%) which I a bit high for a 2300mg/day suggested allotment for the average person, but can definitely be included in a well balanced eating plan.

Pre-portioned frozen meals can be a great way to lose weight or keep calories in check when we don’t feel like whipping up something ourselves.  It is very important to keep an eye on the sodium content of frozen foods, because they tend to be higher to help with preservation and improve taste.

I like to eat little meals throughout the day, so I will probably have another snack later this afternoon to hold me over before dinner (I think it will be leftover split-pea and ham soup with grilled cheese- Yum and lots of fiber!).

Are there any frozen meals that you particularly enjoy?

*Please Note*  I am not affiliated with or endorse any brand names that are posted on this blog, and only show pictures solely based on my personal experiences.

January 12, 2009

just say no to store-bought pizza dough . . .

Filed under: Blog,Dinner — Tags: , — Kristen :) @ 3:40 am
Or at least when you have a little extra time and want to try something fun. . . . Making your own pizza dough isn’t really all that hard.

At first I used to buy the pre-made pizza dough where you just had to plop on the ingredients and put it in the oven. Yea, it was convenient, but it tasted mass produced and had a bunch of weird ingredients I couldn’t even pronounce in it. I guess it has to have all those in there so it can be shelf stable and not mold for weeks on end. Then I decided to buy the real pizza dough that you had to form yourself. This was easy because all the rising was done and you just had to roll it out. It was nice and rustic, but I wanted to try my hand at the real thing. The pizza dough recipe that we always use is a whole-wheat version adapted from CookingLight and it comes out really well. I encourage you to try your hand at your own pizza dough, because your efforts will be rewarded and it’s much cheaper than buying the pre-made stuff.

Instead of making pizza this time around, we made calzones. These are great because you can pretty much take any of your favorite ingredients, toss them inside the dough and bake! We also had a food party where each person got to make their own calzones with a variety of different toppings to choose from. It was a lot of fun!

I would also recommend using a pizza stone to cook the pizzas or calzones. It gives it that pizza oven texture without having the pizza oven. We also use a pizza peel to transfer the calzones with some cornmeal on the bottom to prevent the dough from sticking.

Let me know if any one tries it!!

Whole Wheat Pizza Dough
(adapted from CookingLight)

Yield

2 (12-inch) pizza crusts, or about 7-8 calzones

Note: To freeze, follow directions for kneading dough and then freeze (see below)

Ingredients

  • 1 package dry yeast (about 2 1/4 teaspoons)
  • 1/4 teaspoon sugar
  • 1- 1 1/4 cups warm water (100° to 110°)
  • 2 1/2 to 2 3/4 cups all-purpose flour, divided
  • 1 cup whole wheat flour
  • 1 tablespoon olive oil
  • 1 1/2 teaspoons salt
  • Additional spices I like to add: garlic powder, herbes de provence
  • Cooking spray

Preparation

Dissolve yeast and sugar in warm water in a large bowl; let stand 5 minutes until it gets foamy. Lightly spoon flours into dry measuring cups; level with a knife. Add 2 1/4 cups all-purpose flour, wheat flour, oil, salt and seasonings; stir until well blended. Turn dough out onto a floured surface. Knead until smooth and elastic (about 10 minutes); add enough of remaining flour, 1 tablespoon at a time, to prevent dough from sticking to hands (dough will feel tacky). You can also do this in a stand mixer.

Place dough in a large bowl coated with cooking spray, turning to coat top. Cover and let rise in a warm place (85°), free from drafts, 45 minutes or until doubled in size. (Gently press two fingers into dough. If indentation remains, dough has risen enough.) Punch dough down; cover and let rest for 5 minutes. Divide in half; roll each dough half into a 12-inch circle on a floured surface. Or form into 7-8 oblong rectangles for calzones. Make sure to slice several small slits on top of the calzones so steam can escape before baking and drizzle with a little bit of olive oil.

Note: To freeze, follow directions for kneading dough and shape into 2 balls. Coat with cooking spray and place in freezer in a zip-top plastic bag. To use them, thaw overnight in the refrigerator. Cover and let rise in a warm place (85º), free from drafts, 1 1/2 hours or until doubled in size. (Gently press two fingers into dough. If indentation remains, dough has risen enough.) Shape as instructed.

For ours we sauteed some chicken sausage, mushrooms, and zucchini. Then we added some fresh basil, shredded mozzarella, fontina and goat cheese on top. We placed them on the pizza peel, generously sprinkled with corn meal, transferred them to a pre-heated pizza stone in a 500 F oven and baked for about 20 minutes, or until they are golden brown. Serve with a nice side of marinara to dip!

Filling the calzones . . .

Forming the calzones . . .

Enjoying the fruits of our labor with a nice side salad and glass of wine . . .

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A trip to the orient . . . .

Filed under: Blog,Dinner — Tags: — Kristen :) @ 3:38 am

I always love to try new recipes, and I have never really made one like this before. With it came a new spice called Chinese 5 spice powder which is a mix of anise, ginger, cinnamon and clove. Spices are a great way to add incredible depths of flavor to recipes without adding all the fat. And this one definitely has a unique complexity I haven’t tasted before. I LOVE herbs and spices!
I also had to purchase a multi-tier bamboo steamer to make this recipe, which I would highly recommend because they are pretty cheap ($15) and are great way to make some fun and healthy recipes.
I really enjoy Chinese food, but can never seem to make it quite like the restaurant at home, but this recipe hit the mark for sure. Pork buns are Chinese fast food and can even be frozen for added convenience. The filling is rich and full of flavor and the dough is almost like the middle of a pretzel, soft and chewy. Yum!

Steamed Pork Buns (Char Siu Bao)
(adapted from CookingLight)

Yield

10 servings (serving size: 1 bun)

Ingredients

Filling:

  • Chinese five-spice powder
  • 1 pound pork tenderloin, trimmed
  • Cooking spray
  • 1 cup thinly sliced green onions
  • 3 tablespoons hoisin sauce
  • 2 tablespoons rice vinegar
  • 1 tablespoon low-sodium soy sauce
  • 1 1/2 teaspoons honey
  • 1 teaspoon minced peeled fresh ginger
  • 1 teaspoon minced garlic

Dough:

  • 1 cup warm water (100° to 110°)
  • 3 tablespoons sugar
  • 1 package dry yeast (about 2 1/4 teaspoons)
  • 3 1/4 cups all-purpose flour (about 14 2/3 ounces)
  • 3 tablespoons canola oil
  • 1/4 teaspoon salt
  • 1 1/2 teaspoons baking powder

Cabbage leaves, banana leaves, or parchment paper lined inside the bamboo steamer to keep the buns from sticking.

Preparation

1. To prepare dough, combine 1 cup warm water, sugar, and yeast in a large bowl; let stand 5 minutes.

2. Lightly spoon flour into dry measuring cups; level with a knife. Add flour, oil, and 1/4 teaspoon salt to yeast mixture; stir until a soft dough forms. Turn dough out onto a lightly floured surface. Knead until smooth and elastic (about 10 minutes). Place dough in a large bowl coated with cooking spray, turning to coat top. Cover and let rise in a warm place (85°), free from drafts, 1 hour or until doubled in size. (Gently press two fingers into dough. If indentation remains, dough has risen enough.) Or you can use a kitchenaid mixer and dough hook for the mixing step.

3. While the dough is rising, to prepare the filling, rub five-spice powder evenly over pork. Heat a grill pan over medium-high heat. Coat the pan with cooking spray. Add pork to pan; cook 18-20 minutes or until a thermometer registers 155°, turning pork occasionally. Remove pork from pan, and let stand 15 minutes.

4. Cut pork crosswise into thin slices; cut slices into thin strips. Place pork in a medium bowl. Add onions and next 6 ingredients (through minced garlic); stir well to combine. Cover and refrigerate.

5. After dough has risen, punch dough down; let rest 5 minutes. Turn dough out onto a clean surface; knead in baking powder. Let dough rest 5 minutes.

6. Divide dough into 10 equal portions, forming each into a ball. Working with one dough ball at a time (cover remaining dough balls to keep from drying), roll ball into a 5-inch circle. Place 1/4 cup filling in center of dough circle. Bring up sides to cover filling and meet on top. Pinch and seal closed with a twist. Repeat procedure with remaining dough balls and filling.

7. Arrange 5 buns seam side down on top of cabbage leaves, 1 inch apart, in each tier of a 2-tiered bamboo steamer. Stack tiers; cover with lid.

In this picture, we forgot to put down the cabbage leaves first . . . oops!

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8. Add water to a large skillet to a depth of 1 inch; bring to a boil over medium-high heat. Place steamer in pan; steam 15 minutes or until puffed and set. Cool 10 minutes before serving.

Nutritional Information

Calories: 259 (21% from fat)
Fat: 6.1g (sat 0.9g,mono 3.2g,poly 1.5g)
Protein: 14.3g
Carbohydrate: 35.7g
Fiber: 1.6g
Cholesterol: 27mg
Iron: 2.9mg
Sodium: 343mg
Calcium: 54mg

With this recipe we also made nice cucumber salad atop of romaine lettuce (In the background of the first picture). This is made for two but can be easily adjusted for more or less:

1/2 cup non-fat greek yogurt
1 tsp toasted sesame oil
1 tbsp rice wine vinegar
1/2 tsp honey
salt and pepper
About 1/2 small cucumber cut into matchsticks
mandarin orange segments, drained
2 tbsp chopped peanuts to sprinkle on top

Combine all ingredients, except peanuts and stir to combine. Adjust ingredients for taste. Spoon over chopped romaine and top with peanuts.

Hope you enjoy!

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January 6, 2009

Happy New Year!

Filed under: Blog,Dinner,Holidays,My Travels — Tags: , , — Kristen :) @ 7:00 pm

I can’t believe yet another year has come and gone already! Along with all the New Year’s resolutions and returning to the daily grind, I hope you all had a joyous holiday season and can approach this year with an optimal outlook for the future.

After spending Christmas with my dad, step mom and cute kiddies, I went to Mooresville, NC to visit with my family there and had a really great time. There’s is nothing like going to the comforts of home and family to make a person feel calm, content and back on track. When it seems like everything may be crumbling around us, family is always there, no matter the circumstance. I know that I am truly blessed to have the family that I have.

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If we must speak of resolutions, I myself have a few to keep in my back pocket and hopefully they will stay there as a reminder. Resolutions should really be lifestyle changes, because quick fixes don’t really stand strong in the long term. And then we get frustrated with ourselves when we make such unrealistic ambitions that don’t really work in real life. Really look at things that need changing in your life and try to come up with doable strategies that will work for you. Then make a commitment to gradually adjust and become aware of the triggers that may bring you back to your old habits. Simply recognizing they are there is the first big step to change.

For me, of course I need to get back on my usual gym schedule since I didn’t get a chance to go when I was out of town. I would also like to incorporate more vegetables into my diet. I do eat them of course, but I want to try new ones and experiment with them in new unconventional ways. Chris got me a cookbook titled “The Splendid Table,” which highlights the cuisine of northern Italy. I would like to try some of these interesting, regional recipes and try new Italian wines. I want to get away from the traditional wines from California that are most commonly known, and understand the regions and names of international wines. Fish is another great health food that I don’t eat enough of. Too many resolutions can also be detrimental to sticking with them, so I am going to stop now! But, just one more thought . . .

I also saw the movie “The Curious Case of Benjamin Button” while I was out of town and really enjoyed this movie. The essence of the message behind it was very humbling. I would like to center this message around my life by not worrying so much about everything and just simply being. One’s habits and thinking patterns are hard to break, but I’m going to try! We are truly the creators of our world and we can choose how we react to any situation. I always like my dad’s saying to not have a good day . . . MAKE it a great day!

In light of New Year’s and all the weight loss/health related resolutions out there, I decided to post a recipe that utilizes a grain that most people don’t use or haven’t heard about. Quinoa is a higher protein grain that is a lot like couscous, but with more protein and fiber and is not made from semolina flour. This is great mixed with low-fat cheese, chicken sausage, walnuts and then stuffed into a bell pepper to bake. There is also a great salad that can be used for a refreshing lunch and stuffed into some green leaf lettuce. Hope you have a healthy and happy 2009!

CousCous Salad with Chicken and Vegetables
(adapted from CookingLight)

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Yield

4 servings (serving size: 1 1/2 cups)

Ingredients

Salad:

  • 1 1/2 cups water
  • 1 tablespoon olive oil, divided
  • 3/4 teaspoon salt
  • 1 cup uncooked whole wheat couscous or any grain like quinoa or bulgar (just watch the ratio of water because these grains tend to need more and take longer to cook)
  • 1 cup chopped bell pepper
  • 1/2 cup finely chopped zucchini
  • 1/2 cup chopped mushrooms
  • 1 1/2 cups chopped skinless, boneless rotisserie chicken
  • 1/2 cup (1/8-inch-thick) diagonally cut carrot
  • 1/4 cup thinly sliced green onions
  • 1/4 cup dried currants or raisins
  • 1-2 tablespoons finely chopped fresh mint (optional)
  • 1/8 teaspoon freshly ground black pepper

Dressing:

  • 1 cup plain low-fat yogurt
  • Fresh lemon juice and zest from 2 medium lemons
  • 1 tablespoon honey
  • 1 tablespoon white wine vinegar

Preparation

To prepare salad, bring water, 1 teaspoon oil, and salt to a boil in a medium saucepan; gradually stir in couscous. Remove from heat; cover and let stand 5 minutes. Fluff with a fork. Place in a large bowl; cool to room temperature.

Heat a large nonstick skillet over medium-high heat. Add remaining oil to pan. Add the bell pepper, zucchini, and mushrooms; sauté 4 minutes or until bell pepper is tender. Add bell pepper mixture, chicken, carrot, onions, currants or raisins, mint, and black pepper to couscous; toss gently to combine.

To prepare dressing, combine yogurt and remaining ingredients, stirring with a whisk. Drizzle over couscous mixture, tossing gently to combine and refrigerate. Serve salad in green leaf lettuce cups.

Nutritional Information

Calories: 368 (20% from fat)
Fat: 8g (sat 2.1g,mono 4g,poly 1.2g)
Protein: 24.1g
Carbohydrate: 49.4g
Fiber: 6g
Cholesterol: 46mg
Iron: 1.8mg
Sodium: 540mg
Calcium: 148mg

Quinoa Stuffed Bell Peppers
(adapted from everyday food)

Yield

4 servings as a filling main, or 6-8 as a lighter dish with a nice salad

  • 4 red bell peppers
  • 1 tbsp olive oil
  • 1/2 onion, finely chopped
  • 2 chicken sausage links (any flavor and removed from casings)
  • 2 garlic cloves, minced
  • 1 tsp ground coriander or any blend like Mrs. Dash or Italian seasoning would work
  • salt and black pepper
  • 1 cup quinoa, rinsed
  • 1/2 cup fresh parsley, chopped
  • 1/3 cup walnuts, coarsely chopped
  • 1 cup grated Fontina cheese (great nutty flavor), or your favorite type

Preparation

Preheat oven to 450, with rack in upper third. Slice a very thin layer from the base of a pepper so it sits upright. Slice off top, just below stem, and remove ribs and seeds from the pepper, Repeat with remaining peppers. Discard stems; chop tops and set aside.

In a medium saucepan, heat oil over medium. Add onion, sausage (remove meat from casings), coriander, and chopped tops; season with salt and pepper. Cook until onion is soft and sausage is cooked through with browning.

Add quinoa and garlic, and cook until fragrant, 1 minute. Add 1 cup of water and bring to a boil. Reduce to a simmer, cover and cook until water has been absorbed and quinoa is tender, 11-13 minutes. Remove from heat, and stir in parsley, walnuts, and 3/4 cup cheese; season with salt and pepper.

Divide evenly and stuff peppers with the quinoa mixture; place in a 2-quart baking dish. Place 1 cup water in the dish, cover with foil and bake until peppers are tender, about 1 hour. Uncover, and top with remaining cheese and bake until cheese melts and gets bubbly. Yummy and fillling!

Other great whole grains to try include: Bulgar, barley, wheat berries, brown rice, whole grain pasta, kamut, kasha, wild rice, millet, popcorn, rye and good ol’ oatmeal to name a few. I like to peruse the bins at whole foods market for new grains to try along with their preparation instructions.

I hope you like them! Get out there and try new recipes and ingredients! And remember to make half your grains whole for better health.

“What lies behind us and what lies before us are
tiny matters compared to what lies within us.”

-Ralph Waldo Emerson

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