Posts Tagged ‘protein’

It hails from the Andes Mountains in South America, where it was a staple for the Incas.  It has a delicious nutty flavor.  Pronounced (keen-wah), Quinoa. Quinoa has all 8 amino acids (proteins) and therefore has better protein value than any other grain.

Next time you’re in Whole Foods pick up a bag.  Here’s how to cook it up – down and dirty…….

1 Cup Quinoa

1/2 Teaspoon Sea Salt

1 3/4 Cups of Water

It takes approximately 25 minutes to prepare and this recipe yields approximately 2 1/2 cups.

Rinse quinoa thoroughly – (as it has a soapy reside that needs to be rinsed).  Placed rinsed quinoa, salt and water in a 2 1/2 quart pot.  Bring to a boil, reduce heat to low, cover, and let simmer 15-20 minutes.  Don’t stir the grain while it is cooking.  Test for doneness by tilting the pan to one side, making sure all of the water has been absorbed.  Fluff with a fork before serving.

Make a big batch and use in the am as breakfast by adding some walnuts and a bit of almond milk.  Use as lunch by adding cranberries, sauteed onions and veggies, cut up chicken into strips and toss with some olive oil and fresh lemon juice, sea salt and fresh pepper!! VIOLA…………………………

I love quinoa because its sooo versatile and I can cook up a large batch and use it for a few meals!!! Single moms need to be economical with their time!!!!

I almost flew off the treadmill today!!! I saw 3 commercials in a row that made me CRAZY!!! Yes I’m as mad as hell and I’m not going to take it anymore……..

1) The Kashi Commercial that claims their cereal has more protein than an egg!
2) Corn Growers stating that “Corn Sugar” (which is code for high fructose corn syrup) is equivalent to sugar
3) Splenda who advertises that their product now has fiber and therefore its healthy

I find it quite upsetting that these commercials are allowed to air. Consumers need to be armed with the truth!!!!

1) If you are looking for a healthy protein to consume for breakfast nothing beats an egg. Kashi uses soy protein in its cereal. Who knows if they use genetically modified soybeans as it doesn’t say GMO free on the box! Kashi cereal is not equivalent to an egg!!!! Lose the cereal and have some egg whites with spinach.

2) The Corn Refiners Association is hoping that consumers will be sweet on their new name for High Fructose Corn Sugar – Corn Sugar!!! What nerve!! Did you know the use of high fructose corn syrup has been linked to an increased risk of overweight and obesity, among other things. Stop hiding behind a new name and call it what it is. Where is the integrity??

3) Splenda – newsflash: Splenda isn’t so splendid afterall!! Splenda is a chlorinated artificial sweetener – a chemical substance. It is not natural. When I’m looking for fiber I am soo not looking at Splenda as a resource. If you want a natural sweetener try Stevia.

Knowledge is power – the choice is in your hands – you decide for yourself!!!

The Grapefruit Diet, Cabbage Diet, Soup Diet, Starvation Diet……….Diets come and go!!!!!! But the fact remains: the extra weight prevails. More importantly, these fad diets can be dangerous.

Here’s a quick snapshot of some trends that many believe are the real deal:

1) Meat is BAD for You

This fact remains an issue for women. We find that most women don’t consume enough protein! Here’s a reality check: if you don’t get your protein from your diet, your body will take it from your lean muscle mass!!!! And that my “Protein Fearing Friends” is a big PROBLEM!!!!!  We need our lean muscle mass to burn fat. Women are under the misnomer that having too much muscle mass means you will look like the Hulk! NOT TRUE!!  The reality is lean muscle mass will make you look lean and toned.  Think fitness model:)

If that doesn’t work for you how about this: for every pound of muscle you gain, your body will burn an extra 50 calories per week. Lean muscle burns more calories that fat does.  How would you like to burn calories while resting or sleeping??  Increase your lean muscle mass!!!!

2) Fat Free is the way to Go

Heck no!!! Fat free is code for Sugar laden and calorie packed.  Think about it – if they are removing the fat what are the replacing it with?  HELLO!!!  Many take the liberty of eating more when the food is “Fat Free”.  Remember when Snack Well Cookies first came out? I remember the Chocolate Chip Cookies – they were really small and people were eating the entire box in one seating.  Why not its fat free!!

Not only is a fat-free diet not healthy its also not filling.  Fat has an important place in your diet and its critical for body function even while watching your weight.  Our bodies require monounsaturated and polyunsaturated fats.

3) Run From All Carbs

All carbohydrates are not created equal!!  Run from refined carbs such as white bread and soda.  The staple for many Americans.  Choose healthier carbs like whole grains, fruits, and vegetables.  Yes veggies are a carb!!!  If every plate was filled with a rainbow of veggies everyday life would be good:)  We need to compliment our proteins and fats with an assortment of vegetables.  The alkaline rich vegetables balance the acidic based protein!! When was the last time you had a piece of fruit?  How about quinoa?  There are many whole grains to choose from.

4) Cut Calories and Weight Loss is Ensured

We are talking quality versus quantity here.   Choose foods, be it protein, carbs, veggie, fats that are as close to their natural state as possible.  The more the food has been modified or altered the less nutritional value it has.  Fish=go for wild, meat=look for grain fed beef, chicken=cage free.  Think: what would your grandparents eat?  Now all of my grandparents hailed from Ireland and they had no clue as to a Whooper or a Big Mac. They didn’t have much raising their large families but my parents always said they were never hungry. Believe it or not I have found although I might pay alittle more for quality the taste is 100% better and the health benefits are PRICELESS. I eat my veggies and fruits according to the seasons – ensuring that they are fresh and priced accordingly.

5) All Brown Grains are Best

All things brown are not created equal!  There are alot of poseurs out there, don’t be fooled. Your best bet is to choose Whole Grain and Whole Wheat when checking your labels.

Its the extra fiber in whole grains that is paramount.  First and foremost: You feel full and you eat less:)  In addition, it helps regulate the insulin that’s produced with every meal you consume.

How’s that for a reality check?

Ice Cream is the Hot Treat of the Summer Season and I wanted to give you the 411.

I love gelato – there I said it!!! I experienced Italian gelato while on vacation in Italy during the summer of 2006. And I was thrilled to discover that the delicious, creamy treat has significantly less calories, fat, and sugar than ice cream. Plus it tastes sooo much better than ice cream☺

I’d like to share with you the cold hard facts about ice cream………..remember knowledge is power!!! Life is about making choices – so here it is…………..

GELATO VS ICE CREAM

Chocolate per 100 gram

Yes I eat salads, but its not a wimpy salad with lettuce and vinegar. Heck no!!!! That’s NOT enough fuel to keep the body burning fat. With a meal like that your body believes you are starving yourself and guess what it does??? It holds onto FAT. And none of us wants that – sooo a “Real” salad looks something like this…………

- 3 cups of Organic Romaine, mixed greens, spinach (anything but iceberg it has no nutritional value)
- 4-5 ounces of Organic Free Range Grilled/Steamed Chicken
- Broccoli and or Steamed String Beans, Peppers, Cucumbers, Mushrooms
- 2 Tbsps of Crumbled Feta Cheese
- 2-3 Olives
- Full Fat Dressing – Extra Virgin Olive Oil, Fresh Squeezed Lemon Juice, Organic Sea Salt and Fresh Black Pepper. Or a Sugar Free/Preservative Free Full Fat Dressing.

Note that I didn’t provide measurements for the veggies. The more veggies the better. Go for a rainbow of color. I used 3 cups of lettuce as a guide. Remember your plate needs to be ¼ lean protein, ¾ veggies, and a dash of fat.

Here are some other Lean protein choices:

- Wild Salmon, White Fish, Canned Tunafish in water, Hormone Free, Grass Fed Beef.

Ladies I can’t stress enough the importance of the 4-5 ounces of lean protein. It is a must!!!! Many woman have a hard time getting in the protein and I just want to let you know without a minimum of 4 ounces you are never going to get the fat weight off. And don’t forget a full fat dressing – I know because I’ve been there. Trust me on this☺

I wanted to let you in on a secret and protein rich grain.

It has been called a Super Food.

Quinoa (Kee-no-Ah) is the seed of a dark leafy plant that’s related to spinach and swiss chard but because of its texture and taste its grouped with grains.

6 QUINOA FACTS

1) Packed with protein – it’s the only grain that’s considered a complete protein

2) Wheat and Gluten Free

3) Packed with minerals and vitamins: iron, potassium, magnesium, and essential fatty acids.

4) Fiber Rich

5) Low on the glycemic index – won’t spike blood sugar and keeps you filling fuller for a longer period of time.

6) Sugar Free

When cooked, quinoa has a fluffy texture with a rich, nutty flavor. It’s available all year long. Be sure to keep quinoa stored in an airtight container.

Before you cook quinoa be sure to rinse it well as it has a soapy residue. Its easy to cook – 2 parts water to one part quinoa. Bring the quinoa and water to a boil, reduce heat to a simmer and cover with a lid. The quinoa is ready when the water is absorbed and it will look translucent. Similar to cooking rice.

I cook enough quinoa for the week and place it in a glass covered container with a lid and leave it in the fridge and use it as needed.  Quinoa makes a great salad, use instead of rice for lunch or dinner, or add some nuts and honey and you’ve good a great snack.

Air travel dehydrates the body. So you want to ensure that you are really really hydrated before you step on the plane. Read the rest of this entry »