PROTEIN BAR or CANDY BAR, WHICH IS IT?

A “good” protein bar can be a quick substitute for a whole food when you are on the road and just don’t have access to a healthy snack. Here are my requirements and suggestions for a healthy bar that you can grab as an emergency snack, or meal replacement.

·        Real Food – meaning the bar contains nuts, seeds, fruit, or egg whites as the first and most plentiful ingredient

·        Calories – 250 or less

·        No more than 7 ½ grams of added sugar which is about 1 ½ tsps.

·        No sucralose or acesulfame potassium used as a sweetener (stevia is fine!)

·        No more than 2 grams of artery clogging saturated fat

·        At least 8 grams of filling protein

So, what are my top 3 choices?

1.       RX bars and if you are having it as an emergency meal replacement add a large piece of fruit. I like the peanut butter one the best!

2.       Kind bars – the healthiest ones have no candy-like coating

3.       Lara bars – try the Apple pie, the Banana Bread or the Cherry Pie

Remember whole food is always best, but a protein bar can get you through in a pinch!

TO EAT, OR NOT TO EAT DRIED FRUIT? THAT IS THE QUESTION!

 

Is it nobler to eat fresh fruit as opposed to dried fruit? And which, pray tell, is healthier? These are the questions I will answer in this article.

What is more appetizing than to eat a juicy fresh peach or some luscious, just-picked berries? Unfortunately, fresh fruit may not always be available, and dried fruit can be a nutritious substitute, especially when travelling.

Let’s begin with the question, what is dried fruit? Dried fruit is fruit that has had most of the water content removed, so it is a logical choice when refrigeration is not available. The most common dried fruits are prunes, dates, raisins, and apricots. I always bring a bag of organic prunes when I am on the road when I know fresh fruit is unavailable.

Dried fruit is nutritious, but the downside is that it can be very caloric. That’s because it is condensed into a small package, so you have to be careful not to overeat dried fruit. It is also important to be aware of the sugar in candied dried fruit like kiwi, pineapples, and banana chips. I recommend that you always check the package for added sugar.

Now here’s the good part. Dried fruit is rich in fiber, vitamins, and minerals. Prunes, my favorite dried fruit, are simply dried plums. Prunes are rich in fiber, 3 grams per serving, potassium, Vitamin A and Vitamin K. Four prunes have only 100 calories. Prunes are very filling and should not cause rapid spikes in blood sugar. Prunes also have a natural laxative effect because of their fiber and sorbitol content. I recommend Sunsweet D’Noir Prunes which are preservative free.

What child has not brought a box of raisins to school as a snack? Raisins are dried grapes. Raisins are packed with fiber, iron, and potassium. A tiny box of raisins contains only 45 calories, and the more traditional medium size box is only 100 calories and contains 1 gram of fiber. Mom was right when she packed a box of raisins in your school lunch!

Dried apricots are delicious and full of potassium and Vitamin E.  However, be aware that apricots often have sulfites added as a preservative and to prevent discoloration. Some folks are sensitive to sulfites and may experience stomach cramps, skin rashes, and asthma attacks because of eating sulfites. If sulfites do not bother you, you can enjoy 5 dried apricots for about 100 calories and 4 grams of filling fiber.

Dates are delicious and a good source of fiber, iron, and potassium. Of all the dried fruits, dates are one of the richest sources of antioxidants. ¼ cup of dates has 130 calories and 2 grams of fiber. Again, do watch for added sugar. Dole California chopped dates have 8 grams of added sugar per serving!

Basically, dried fruit, without added sugar, is delicious, nutritious, and a healthy snack to add to your snacking repertoire. If you have any questions about dried fruits, please don’t hesitate to get in touch. Here’s my email: lisa@maineweightlosscoach.com

Stay healthy, _Lisa 💖

The Search for the Better Burger

As cookout season in New England begins, you may want to consider the benefits of choosing a plant-based hamburger over a traditional beef burger. Here’s why: Plant-based burgers are better for the environment, they leave a lower carbon footprint, reduce your chances of contacting an animal-borne disease like E. coli or salmonella, they are better for your heart health because they contain less saturated fat, and they are about 90 calories less than a beef burger. The question is, which one should you go with? I have listed my top 4 choices with calorie counts and other important nutritional information. I’ve also listed a typical 85% lean, 4 oz. hamburger for comparison.

85% lean hamburger

Calories: 330      Protein: 29 grams     Saturated fat:  9 grams    Fiber:  0 grams    Sodium:  0 grams

Impossible burger

Calories:  240     Protein: 19 grams    Saturated fat: 8 grams    Fiber:  3 grams    Sodium:  370 mg.

Beyond burger

Calories:  250    Protein:  20 grams    Saturated fat:   5 grams    Fiber:  2 grams    Sodium:  390 mg.

Dr. Praeger’s All-American burger

Calories:  230    Protein:  22 grams    Saturated fat:  1.5 grams    Fiber:  6 grams    Sodium:  500 mg.

Dr. Praeger’s California burger

Calories:  130    Protein:  5 grams    Saturated fat:  .5 grams    Fiber:  5 grams    Sodium:  250 mg.

My top choice is Dr. Praeger’s All-American burger because it has the most protein and fiber and tastes delicious! It is high in sodium, but if you do not have high blood pressure and eat it no more than once a week, it can certainly fit into a healthy meal plan. Dr. Praeger’s California burger is very tasty and minimally processed, however, it is not very filling due to the low protein count. The Impossible and Beyond burgers have similar nutrition statistics, and the Impossible burger is slightly higher in zinc, iron, and vitamins B, C, and E, because it has been fortified.

Try one, or all of these veggie burgers on this list at your next cook-out. Save your heart and the planet! Let me know which one you like, and why. Happy cooking! Lisa

6 TIPS TO BOOST YOUR IMMUNE SYSTEM AND LOSE WEIGHT

As the Omicron variant marches across the nation, some people are wondering how they can boost their immune system. Here are 6 tips to help you boost your immune system that also have the added effect of helping lose weight. The two go hand in hand. Please be aware that although these tips may help your immune health and foster weight loss, they cannot protect against COVID-19.

1.       Aim for 7-8 hours of sleep every night. Sleep is important for weight loss and keeping your immune system in tip top shape!

 

2.       Hydrate – drink 64 oz. of liquid per day, including just plain water. Coffee and tea count towards your total fluids but your body also requires regular old water.

 

3.       At least 2 servings of fruit a day including citrus for Vitamin C and berries which are chock full of antioxidants. I personally eat 5 servings a day. (A serving is ½ cup of fresh fruit or a small fruit.)

 

4.       Get those leafy greens in and aim for at least 3 servings. of vegetables a day. A serving is 1 cup of raw vegetables or ½ a cup of cooked veggies.

 

5.       Incorporate healthy fats in your diet that contain Omega-3s including walnuts, avocadoes, olive oil, wild salmon, and chia seeds. Add a tablespoon of walnuts or chia seeds to oatmeal, salads, and smoothies. Add ½ an avocado to a salad, or a piece of whole wheat toast. Spread it on a sandwich.

 

6.       Move, move, move. Aim for at least 30 minutes of cardiovascular exercise such as a brisk walk 5 days a week or more.

Incorporate these 6 strategies into your lifestyle. Protect yourself and your loved ones as we get through this upsurge in the pandemic. Spring is coming! I am thinking of you!

Lisa 💖

SALSA PUMPKIN SOUP

This soup is a family favorite. It is perfect as a holiday starter, or on any cold winter’s night. It is more like a stew than a soup. Call it what you want – I call it delicious.

Ingredients:

1 ½ cans of pure pumpkin, 15 oz. size

15.25 oz. can of no sodium added corn

1 can of no sodium added black beans

¾ cup of salsa

4 cups of no salt added chicken or vegetable broth

1 TB of jarred minced garlic or 3 cloves of garlic minced

1 tsp. of chili powder

½ tsp. of cumin

Directions:

Spray a soup pot with Pam, add garlic and cook 1 minute stirring frequently.

Add broth and spices, bring to a boil, and then simmer.

Add the rest of the ingredients and cook for about 10 mins.

Top with low-fat sour cream or shredded low-fat Mexican or cheddar cheese.

Makes 5 servings.

It pairs perfectly with wheat rolls and a green salad. Let me know how you like it. _Lisa 💖

PROTEIN SMOOTHIES - CAN ANYTHING THAT TASTES THIS GOOD BE GOOD FOR YOU?

Many people enjoy a protein smoothie as a meal replacement, or a post-workout snack. But what ingredients should you add to your protein smoothie to make it taste good, be protein enriched, satisfying, and still not be a weight gainer? In this blog, I lay it all out for you, and I’ve included a recipe for my favorite smoothie, too. Also, please check out this month’s healthy recipe on my website. It’s a blueberry smoothie recipe from a friend who often enjoys it for lunch!

Here are key ingredients I recommend for a protein smoothie, or as some call it a protein shake:

For Protein: use either a good sugar free protein powder* with no artificial sweeteners and one that’s non-GMO. Or use 2 TB of almond butter in place of the protein powder.

For Liquid: 8 oz. of either cashew milk, unsweetened almond milk, unsweetened oat milk, or skim milk

For Fruit: 1 cup of frozen organic fruit, or a frozen banana

Optional Add-ins:  1 TB of Bob’s Red Mill Ground Flaxseed Meal, or 1 TB of chia seeds, or 1 TB of hemp seeds, a large handful of organic spinach or kale, or 2 TBs of PB2 (powdered peanut butter), or ½ cup of 0% fat Greek yogurt

*All protein powders, even those that are organic, absorb heavy metals from the earth, so I advise my clients to consume protein shakes no more than 5 times per week. My recommendation for a good protein powder is Tera’s Grass Fed Simply Pure Whey Protein with 100 calories/svg., 0 grams of added sugar, only 30 mg. of sodium (many protein powders are high in sodium), Stevia (a safe sweetener), and 20 grams of protein.

Now for the recipe of my favorite morning smoothie that’s only 365 calories, and has 20 grams of protein:

In a blender, or Vitamix, add these ingredients in this order: 8 oz. of cashew milk, 2 scoops of Tera’s Grass Fed Simply Pure Whey Protein powder dark chocolate cocoa, 2 TB of PB2 (powdered peanut butter), 1 TB of ground flaxseed meal, a handful of organic spinach, ½ cup of Triple 0 vanilla yogurt, and 8 oz. of frozen organic strawberries. This is one of my favorite breakfast smoothies. Enjoy! _Lisa💖

DING - DONG! YOUR MEAL IS HERE

I looked at Meal Delivery plans. This is what I found. There are a lot of meal delivery services to choose from, but which ones are healthy? Options include Hello Fresh, Home Chef, Freshly, Sunbasket, and Blue Apron to name a few. Here are some factors to consider:

·        Do you want to cook, or do you want the meal to arrive fully prepared ready to heat and serve?

·        If you want to cook, is time a factor or the number of pots and pans required?

·        Do you want vegan, vegetarian, lactose free, gluten free, low sodium, low calorie, organic?

·        Number of servings needed.

·        Do you want leftovers for another meal?

·        Cost

If you want to do a little cooking yourself, but don’t want to feel overwhelmed, my top choice is Hello Fresh. Here are some positive and one negative fact about Hello Fresh:

·        The meals are easy to prepare and take 30 mins. to make without too many dishes

·        They taste delicious

·        You can choose 2 or 4 person plans and the cost is $8.99 + shipping/svg.

·        Calorie smart, vegetarian, and family-friendly options

The downside is that some of the meals are high in sodium (more than 800 mg. /svg. and are not recommended for anyone with high blood pressure.)

My second choice is Sunbasket. They offer meals you need to cook, or you can try their ready to heat meals.

·        The meals range from easy to prepare to complicated, or you can try a single serving ready-to-heat meal

·        The cost ranges from $11-$13.00 + shipping/svg (Definitely more expensive than Hello Fresh.)

·        Meals are composed of primarily organic food, and can fit any meal plan including diabetic, Mediterranean, and vegetarian

·        There are many add-on items you can order such as coffee, olive oil, snacks and soups

The downside is the cost, and if you have or are a picky eater, some of the recipes are quite gourmet.

My third choice is Home Chef. They offer meals that you need to cook, or you can purchase oven-ready meals.

·        The meals are easy to prepare with plenty of options

·        They are good for families because you can easily modify them or double the protein

·        Cost is $9-$18/svg (some cuts of meat and seafood are more expensive, however there is no shipping charge if you spend $45 or more

·        There are quick-fire meals that only take 15 mins. to prepare

The downside is that some of the meals lack creativity, and use too many dishes. There are also not many vegetarian options, and some of the meals are too high in sodium (over 800 mg.)

So, if you want to take a break from preparing every meal yourself, or buying expensive high-calorie take-out food, then a home delivery meal service is terrific. Let me know if you try one of the top 3 choices. I am rooting for you!  Lisa💖