Protein Powder vs. Homemade

Being employed as a supermarket dietitian, I meet the full spectrum of customers—those that want an organic, locally-grown, all-natural, do-it-yourself kind of diet and those that want convenient, quick and easy foods.  As such, I explore food options and recipes that will fit the bill of wide variety of tastes and needs. 

Recently, protein has become even more of a hot button topic.  When it comes to protein drinks, there is no shortage of powders available on the market.  Although protein powders can be a very convenient tool when building athletic meal plans, especially when considering post-workout refueling needs for on-the-go individuals, whole foods can provide similar nutrition profiles, if the correct ingredients are selected.   

As mentioned in previous SCAN posts, many dietitians opt for the “whole foods” route, versus relying on supplements.  So, even if a consumer is seeking something “quick and easy,” I still try to provide more natural options because often, it is often hard to beat what nature has to offer.

Not only is consuming a wide variety of foods important to help ensure all nutrients are consumed, variety is the spice of life.  To prevent getting stuck in a rut, I encourage shoppers to try new ingredients in unconventional ways.  Here are a few smoothie ingredients that are worth giving a “whirl” in protein shakes.

Cottage Cheese:  When blended, cottage cheese provides a cheesecake-like flavor while also providing a hefty dose of protein, potassium, sodium and calcium. Nutrient-wise, ½ cup contains 14 grams protein, 1.4 grams leucine, 15% DV of bone-building phosphorus and several B-vitamins. 

Sweet Potatoes: Use the pulp of leftover baked sweet potatoes is a great way to add 14 grams of complex carbohydrates, 4 grams fiber, over 400% vitamin A, over 1/3 daily Vitamin C, 15% potassium, 28% manganese, and 16% Vitamin B6 daily needs.  Plus, sweet potatoes provide antioxidants to provide extra protection that athlete’s need. 

Pears: Frozen bananas are an easy option in smoothies, but to increase variety, try freezing ripe pears.  Just like bananas do in smoothies, frozen pears create a creamy, sweet consistency and offer a dose of potassium, fiber and carbohydrates to fuel or refuel working muscles. 

Chia flour: Chia seeds add a hefty dose of antioxidants, fiber, additional protein, calcium, iron and plant-based omega-3 fatty acids (alpha linoleic acid).  Preliminary research also shows that including chia seed, as part of a healthy diet may help reduce heart disease risk by lowering cholesterol, triglycerides, and blood pressure.  Despite the benefits, many are turned off by the texture of the seeds and the fact that they easily get stuck in teeth.  Chia flour is a way around those issues.  Milled chia (sometimes called “chia flour”), provides the same benefits as whole chia but with none of the textural and teeth-sticking issues.  Some research has shown that milled chia is also better able to significantly raise HDL levels, compared to whole chia seeds¹.

Almond flour: Instead of almond butter, almond flour is a great option.  It adds a little texture to smoothies, which is nice when creating dessert-like smoothies like Strawberry Shortcake- or Cookie-dough-flavored smoothies.  Two tablespoons contains 80 calories, 4 grams monounsaturated fat, 1.5 grams fiber, 3 grams protein, 18% DV Vitamin E and a decent shot of riboflavin, magnesium, manganese, copper and phosphorus.

Here are a few smoothie recipes using the afore-mentioned ingredients.  Feel free to try them yourself or pass along to clients or customers. 

Pear-Ginger Sweet Potato Shake                           Serves 2.

All you need:

1 medium-sized leftover baked sweet potatoes, cooled*

1 ½ cups light vanilla soymilk, divided

½ cup 1% cottage cheese

1/2 cup frozen banana chunks (about ½ banana)**

1 cup frozen pear chunks (about 1 large pear)***

½ cup non-fat plain Greek yogurt

1/2 tsp cinnamon

1/4 tsp nutmeg

1 ½ tsp minced fresh ginger

½ tsp vanilla extract

2 tablespoons maple syrup

1 - 2 cups ice, depending upon how thick you like your shake

All you do:

1. Remove sweet potato pulp from potato skin; discard skins. Add pulp to a blender with ¾ cups soymilk and cottage cheese. Puree for 2 to 3 minutes or until completely smooth, scraping down edges of blender pitcher with a spatula, if necessary.
2. Add frozen banana and pear, remaining soymilk, yogurt, cinnamon, nutmeg, ginger, vanilla and maple syrup. Puree until blended and smooth, stopping blender to scrape sides if necessary. Add 1 cup ice and pulse to chop; blend until smooth. Add remaining ice, if desired, to reach a thicker consistency.
3. Pour into 2 drinking glasses and serve.

*If you don’t have any leftover sweet potatoes, scrub the potato skins with a produce brush. Pierce the sweet potato 5 to 6 times with the tines of a fork.  Place on a microwave-safe plate and microwave for 8 to 10 minutes or until soft, rotating halfway through.

**To freeze bananas:  Peel ripe bananas and slice into 1/2-inch pieces.  Arrange in a single layer on a baking sheet or parchment paper-lined plate.  Freeze until completely firm.  When frozen, transfer to freezer zip-top bags until ready to use.

***To freeze ripe pears:  Rinse, dry and core pears.  Cut into 1/2-inch pieces.  Arrange in a single layer on a baking sheet or parchment paper-lined plate.  Freeze until completely firm.  When frozen, transfer to freezer zip-top bags until ready to use.

Per serving: 323 calories, 57 grams carbohydrate, 2 grams fat, 1 gram sat. fat, 7 grams fiber, 20 grams protein

Strawberry Shortcake Smoothie                         Serves 2

All you need:

1 2/3 cups fresh strawberries, rinsed, stemmed and quartered

1 cup non-fat plain Greek yogurt

1 cup light vanilla soymilk

¼ cup almond flour

1/3 cup 1% cottage cheese

2 tablespoons Truvia

1 tablespoon chia flour

½ - 1 cup ice, optional

All you do:

1.    Add strawberries to the pitcher of a blender.  Puree until smooth.  Add yogurt, soymilk, almond flour, cottage cheese, and Truvia.  Puree until smooth.

2.    Add chia flour and ice, if using, and blend again until completely smooth.

3.    Pour into two glasses and serve.

348 calories, 48 grams carbohydrate, 9 grams fat, 1 gram sat. fat, 5 grams fiber, 23 grams protein

Recipes by Kym Wroble, RD, LD

References:

1.    Nieman, D.C., Cayea, E.J., Austin, M.D., Henson, D.A., McAnulty, S.R., and Jin, F. Chia seed does not promote weight loss or alter disease risk factors in overweight adults. Nutr Res. 2009; 29: 414–418

Kym Wroble is an in-store registered dietitian for Hy-Vee (a large, Midwestern grocery store chain).  She completed her undergraduate coursework at Dominican University in River Forest, Illinois and completed her internship with Iowa State University.  She has also worked for Scoot County WIC, prior to Hy-Vee. 

Kym played varsity volleyball at Dominican University and also at Augustana College in Rock Island, Illinois. She continues to enjoy a very active lifestyle: playing indoor and outdoor hockey, running, weight lifting, taking exercise classes and training for the JDRF Race to A Cure Diabetes century ride every summer. She is extremely passionate about sports nutrition and hopes to one day be the registered dietitian for the Chicago Blackhawks. 

Do Workout Supplements Cause Cancer?

A recent study that investigated supplements and their potential impact on testicular cancer has made its rounds in the media. Needless to say, gym bros all across the world are fearing for their family jewels. But, should you worry? Well, not necessarily and here’s why.

The authors of the study investigated the relationship between testicular cancer and muscle building supplements. Male residents from hospitals located in either Massachusetts or Connecticut during 2006-2010 were recruited for the study. Some of the men already had some degree of testicular germ cell cancer — a common form of cancer in young men. Others did not.

The men were provided with a questionnaire which asked about their supplement use. Supplement use was classified as using one or more supplements one or more times a week for four consecutive weeks. The researchers assessed 30 different muscle building powders and pills but only noted creatine, protein and androstenedione. Additional questions were asked related to exercise habits, smoking, drinking, and family history related to testicular cancer.

After analyzing the data and taking into account the different risk factors for testicular cancer, the researchers found that men who used workout supplements had a 65 percent greater risk for developing testicular cancer than those who did not.

Does that mean you should burn all your workout supplements? Of course not.

This study only found that using workout supplements is potentially connected to an increase in testicular cancer. It does not prove a relationship. Additionally, because the category of muscle building supplements were too broad, no specific recommendations can be made on which to avoid. Therefore, there is currently no reason to fear the protein or creatine powder in your cabinet.

However, the quality of the dietary supplement industry is questionable at times. It is always a good idea to consult with a registered dietitian to assess any dangers of a supplement you are taking.

Gavin Van De Walle specializes in sports nutrition and co-owns supranutrition.com. Van De Walle earned a Bachelor of Science degree in nutrition and food science from South Dakota State University, and is a certified personal trainer. He also has several published articles on the topics of nutrition and fitness on popular websites such as eHow, Livestrong.com, the Houston Chronicle, and several other major outlets.

Sprints and a Side of Fries?

University of Montana researchers found that endurance athletes (think marathoners) can dig into their favorite fast food in moderation after a hard workout.  

Moderation is the key.  

Brent Ruby is the director of the University of Montana Center for Work Physiology and Exercise Metabolism.  He along with graduate student Michael Cramer and a team of researchers in the department's Health and Human Performance reported their research findings in a paper titled “Post-exercise Glycogen Recovery and Exercise Performance is Not Significantly Different Between Fast Food and Sport Supplements.” 

"A new study, recently published by the International Journal of Sport Nutrition and Exercise Metabolism, found there was no significant difference in glycogen recovery when cyclists ate fast food after a workout versus when they ingested traditional sports supplements such as Gatorade, Powerbar and Clif products" (Ruby, 2015).  

They used 11 male cyclists who participated in rides that lasted 90 minutes to deplete muscle glycogen (a form of carbohydrate stored in the liver).  They had the riders consume either fast food (burgers, fries or hashbrowns), nutrition bars, or a carbohydrate beverage.  

"The UM researchers analyzed muscle biopsies and blood samples taken in between the two rides and found no differences in blood glucose and insulin responses. Rates of glycogen recovery from the feedings also were not different between the diets. Most importantly, there were no differences in time-trial performance between the two diets" (Ruby, 2015).

Ruby emphasizes that participants ate small servings of fast-food, not super sized portions.

Read the full article here.

We Need Posts, Calling SCAN RDs!

Looking to build your business or increase exposure?  Consider blogging for SCAN.  Are you a student or busy professional interested in blogging but worried about the time commitment?  E-mail SCAN blog coordinator, Gina at glesako@gmail.com.

Share your interests and expertise with thousands of visitors each month.

Take a Sip: Summer Gear to Prevent Dehydration

It’s May and, depending on where you live, the summer heat is either just around the corner or it’s already here! As the temperature rises, you lose more fluids through sweat and, consequently, you must hydrate more frequently during exercise. However, while many of us understand that we need to drink more fluids in balmy conditions, we tend to drop the ball when it comes to actually implementing our “during-workout” hydration strategy. Fortunately, there are a number of tactics we can utilize to combat our impediments to optimal hydration.

-         I forget to drink when I’m in the middle of an intense workout or a game.

o   Ask your coach to interrupt practice for more water breaks, even as often as every 15 minutes if it’s really hot.

o   If your coach isn’t onboard or you workout independently, wear a watch and set a timer for 15 minutes. When it goes off, ask yourself, “Could I use some water?” and follow through appropriately.

o   Gear option: Wear a wrist water bottle, which is a completely hands-free option, and refill it at regular intervals. This unique device ensures that water can be easily accessible and visible at all times.

-         There’s no time!

o   We often feel this way when we have to interrupt our workout to seek out water. Thus, the solution to this is to carry water with you at all times – if you make it a convenient option, time will not be an issue. Any water bottle will do, but large ones may be more convenient if you are engaging in an activity where you are remaining in the same general area; the larger the bottle, the less you have to refill it.

o   Gear option: if you are engaging in an activity where you are covering distance, carrying water becomes important. There are many options for this, ranging from simply carrying a 50-cent, light recyclable water bottle to a hydration pack system that you wear on your back. Depending upon your sport, finances and individual preferences, one of these options may make more sense for you. Other popular options include water belts and hand-held systems.

-         I hate carrying a bottle on runs.

o   Some of us are irritated by any extra weight while running, and even a small water bottle feels like too much. The solution is to make sure there is water available on your route and this can be accomplished in a few ways. 1) Recruit a very sympathetic running partner to carry your water bottle in their hydration pack, 2) run along a route where public water fountains are accessible, or 3) create a route, such as a circle, where you can run by your water bottle at regular intervals.

-         I’m not thirsty.

o   For athletes, thirst is generally a good guideline for water consumption to avoid hyper-hydration or hyponatremia. However, when considering hypohydration, some level of dehydration is an inevitable reality the longer we exercise. Research has demonstrated that, even with forced water consumption, it is nearly impossible for our body to consume and absorb sufficient fluids to keep pace with fluid losses in extended exercise situations (think longer than 1 hour) (Dunford, 2012, p. 255). Consequently, dehydration is frequently progressing even though we may not be thirsty. The practical solution? Drink at least a small amount of fluid every 15 minutes during exercise if you are exercising in hot conditions; you will likely be thirsty at this rate. Use flavored water if necessary to promote consumption. An even better solution?  Work with a registered dietitian to come up with a personalized hydration plan based upon urine color or specific gravity, sweat rate, level of activity and electrolyte needs. Such a strategy can also address optimal sport drink usage, gastrointestinal issues and other factors that may be impacting thirst.  

Dunford, M., & Doyle, J. A. (2012). Water and electrolytes. In Nutrition for sport and exercise. Belmont, CA: Wadsworth, Cengage Learning.

Laura Jane Nitowski, BA, is a 2nd-degree undergraduate Nutrition and Dietetics student at West Chester University of Pennsylvania. For her first undergraduate degree from West Chester University, she majored in English Literature and minored in Psychology. Laura is interested in writing about human nutrition and psychology. Within the broad realm of nutrition, Laura is fascinated by the role of nutrition in human athletic performance; the effects of macronutrient variability on appetite and health; as well as human behavior surrounding food and the behavioral impacts of our food environment. She is also passionate about integrative and holistic nutrition approaches that treat people as complex and unique individuals. Laura is happiest when she is in-motion: running, hiking, and weightlifting. Visit her at https://seeljane.wordpress.com/.

Just a Bite: Fasting Cardio and Body Composition, Latest Research

"Well, my trainer wants me to do fasting cardio at least three days a week..." is a common comment I hear frequently.  The theory for the uninitiated is that one would burn fat resulting in greater fat loss versus the typical muscle/fat loss that comes from changing body composition.  

The Journal of the International Sports Society of Sports Nutrition recently published an article to bring additional clarity on the topic.  This article focuses on twenty women who are to follow a reduced calorie diet.  They either do cardio in a fasting or fed state.  

The researchers found that "[b]oth groups showed a significant loss of weight (P = 0.0005) and fat mass (P = 0.02) from baseline, but no significant between-group differences were noted in any outcome measure. These findings indicate that body composition changes associated with aerobic exercise in conjunction with a hypocaloric diet are similar regardless whether or not an individual is fasted prior to training" (Schoenfeld, et al, 2014).  

The takeaway?  Keep encouraging a reduced calorie diet with physical activity to see results.  


Check out the full article here. 

Gina Volsko RDN, LD is the SCAN Blog Coordinator and writes on her own nutrition blog, Sport2Fork.  E-mail her at glesako@gmail.com if you're interesting in joining the SCAN bloggers.

Just A Bite: #Dessertworthy Campaign

You may have fond memories of a family member who brought a spectacular apple pie to an annual Memorial Day barbeque.  There might be a particular bakery that has a blueberry scone worth the trip across town and  the Calories. All in all, dessert plays an important memory and sensory experience.  It can fit into a healthy lifestyle.  The problem is our “grab-and-go” culture: a croissant and cappuccino at breakfast, a slice of pizza and a cupcake in the break room at work...we can easily go off the sugar deep end. 

Emily Luchetti’s #dessertworthy manifesto is a beautiful slice of moderation of the better parts of eating—dessert.   Luchetti writes:

“Dessert is being consumed by adults and children at an alarming rate, resulting in troubling health issues, including Type 2 diabetes and obesity. Compelled to take action, award­winning pastry chef Emily Luchetti launched #dessertworthy in July 2014 to raise awareness about sugar­laden processed foods and to encourage saving desserts for a treat, not a daily occurrence. Ms. Luchetti, Chief Pastry Officer at Big Night Restaurant Group and Board Chairman of the James Beard Foundation, aims to spread the mission of #dessertworthy nationwide by 2016.”

With strict diet plans such as the Whole30 Diet, dessert seems out of reach for those looking to have better health but want something in moderation.  Luchetti was recently interviewed for Civil Eats here.

“I love desserts and I think they really add a lot to our lives. If you’re having a birthday party or any other celebration, there’s a dessert there, and it’s something that makes an event more special. They have the power to give such pleasure, so I don’t want to see anyone giving up sweets completely when that’s not necessary. Let’s put them in their proper place. Let’s start asking which desserts are worthy to eat and which ones aren’t.”

Gina Volsko RDN, LD is the SCAN blog coordinator.  You can reach her at glesako@gmail.com or read more of her work and antics at www.sport2fork.com.