Category Nutrition

Healthy Grocery Shopping

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Regular grocery stores in the United States are notorious for putting processed foods in alluring packages and displaying them prominently on grocery shelves. If you are in the habit of reading ingredient labels like I am, you probably know that the most processed foods are located along the aisles in the center of the store, while whole foods are found at the perimeter. As a result of this, I advise patients and clients to do the majority of their shopping around the perimeter in order to maximize the chances of making the healthiest food choices.

Grocery store junkThink about it. If a food item can be stored in a box, bag or can at room temperature, it means that it probably has preservatives which keep it from spoiling. Start reading ingredient labels and you might be shocked at what you find. If ingredient labels are excessively long or have long names which you can’t pronounce, you probably should steer clear. Remember that the least processed foods will be assimilated by your body the most readily.

Grocery stores are designed to lure you in like a rat in a maze, but instead of getting a reward at the end of the maze, you might be signing up for health issues if you are distracted by all the colorful advertising found on the most popular food items. You are far better off avoiding the maze and selecting fresh meats, produce, nuts and whole grains. Happy shopping!

How Can You Forget To Eat?

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ForgetfulnessEvery time I hear someone say that he or she forgets to eat, it blows my mind. I could never forget to eat because I am so in tune with when my body needs fuel that my body reminds me that it is time to eat. Such fine tuning only comes with feeding the body properly with the right foods at the right times. I understand that most of us lead very hectic lives and that it can be difficult to stop everything just to get a meal in. But I do not understand how some people can work for 6, 8, 10 hours straight without a meal and feel no immediate physical repercussions from it. What about the churning, growling stomach? What about the impaired concentration or slump in energy? I get GROUCHY when I haven’t eaten my scheduled meals, and my body yells at me to eat.

Every time you skip meals, you prime your body to devour the most readily available foods, which in most cases means a trip to a fast food drive-through window. By this time, you are probably so ravenous that you will end up ordering far more food than you should. In all likelihood you will dip one hand into the bag of food while holding onto the steering wheel with the other hand, munching away rapidly and mindlessly, without allowing your body to respond to its satiety cues. If you make such fast food runs a habit, you increase the risk of obesity, diabetes, heart disease, and stroke. Why wreak havoc on your health by engaging in such behavior?

If you are prone to forgetting to eat regular meals throughout the day, do yourself a favor and reprogram your eating habits. Set a timer to go off every 3 to 4 hours to remind you to eat. When the timer goes off, don’t continue to work, but put everything down and make sure to eat a balanced meal. Pack healthy snacks and meals to take with you and make sure that you have easy access to them. Some of you may be wondering how many meals are ideal and when to eat those meals. If you can get 4 to 5 meals in per day, evenly spaced apart, you will optimize your energy levels and re-set your metabolism.

Nutty For Nut Butters

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If I had to pick one class of food which is allowed in my kitchen but which is dangerous due to its calorie density, it would be all the nut butters which are safely sequestered in my cupboards. Though I do not enjoy shopping, I will stop dead in my tracks if I am in a grocery store and see a shelf of nut spreads, and will peruse the ingredient labels while imagining what flavor punch each one would yield. Thank goodness I do not have any nut allergies and can sample any type of nut butter that exists.

You may be wondering which nut butters are my favorites and have earned the right to sit on my kitchen shelves. I will start off by saying that basic peanut butter varieties usually will not make the cut, and are edged out by more exotic blends and different nuts. Without further ado, here is my list of favorites, in no particular order:

Dark Chocolate DreamsPeanut Butter & Co. Dark Chocolate Dreams – This is a mixture of dark chocolate and peanut butter and in my estimation is the most delectable of any dark or milk chocolate peanut butter I have every tried. I cannot live without this stuff! The following link has all the peanut butter varieties this company offers: http://ilovepeanutbutter.com/peanut-butter-1.html

P28 White Chocolate Peanut Butter – This nut spread is so addicting that it should almost be illegal. The balance of sweet white chocolate with peanuts is fantastic, and you get the added bonus of whey protein which boosts the protein content to 14 grams per serving. I also love all the other P28 varieties, and the other varieties have earned places on my shelf, but this one is my favorite. https://www.p28foods.com/baked-goods/p28-high-protein-peanut-butterP28 Nut Spreads

Almond Butter – I like several different brands, including Trader Joe’s, Once Again, and MaraNatha.

Food Porn

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Mouth and chocolate

If you have ever heard competitors talk about forbidden foods, you have most likely squirmed in your seat as these individuals moaned and squealed with obscene delight as they described favorite dishes in great detail. It is no surprise why fitness people refer to certain foods as “food porn” because they are so taboo. The highly restrictive nature of contest prep meal plans heightens the appeal of foods such as macaroni and cheese, chocolate cake, baby back ribs, French fries, burgers, pizza, etc. (I imagine that those of you who are involved in fitness are salivating after reading that list). Some people actually plan out a restaurant attack based on all the foods they want to eat post photo shoot or competition. I still find it amusing that The Cheesecake Factory has become almost the standard across the country for a post-contest cheat meal, because it has an enormous menu sure to please the palates of ravenous competitors who want to eat everything in sight after being deprived for so long.

Whenever I compete, I have a peculiar habit of keeping the hotel television turned on and set on the Food Network 24 hours a day. Whether it’s Cupcake Wars, Man Versus Food, Chopped, or Drivers, Diners and Dives, I love capturing glimpses of delectable offerings whenever I am in the room. The strange thing is that it isn’t torturous for me at all. It’s actually comforting in a bizarre and voyeuristic way, because I live vicariously through the individuals who indulge in foods that I could only dream of eating. I can sit there and imagine how a dish would smell and taste. Isn’t that how porn works too?

When competitors and people who diet are deprived of decadent foods and suddenly get a glimpse of the forbidden foods, the visual appeal can be staggering. Since we are also animals, we become more intrigued by the things we cannot have, whether it’s delicious food or sloppy sex. When we indulge in either of these activities, we tend to make sounds which reveal the bliss that we are experiencing in that moment. Scientifically, the pleasure centers in our brains are triggered strongly by a fantastic meal or incredible sex. It seems that the phrase “food porn” is quite fitting indeed.

High Protein And Delicious! P28 Food Products

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https://www.p28foods.com/products

P28 Combo

Many people ask me about the flavor of P28 Bread Products since they are high protein food items and packed with nutritious ingredients. A common assumption is that because of these features, the bread is lacking in flavor. Believe me when I say that P28 Food Products are absolutely delectable! I frequently get cravings for the bread products because they are tasty and substantial. These products freeze well so you can store them and simply toast the portion you want to eat each time.

I cannot mention the bread products without also mentioning the INCREDIBLE nut spreads that are part of the P28 Foods lineup! Here is a description of each flavor that is available. Yes, they are all delicious!

https://www.p28foods.com/baked-goods/p28-high-protein-peanut-butter

P28 High Protein Peanut Butters are All Natural and jam packed with 14 grams of Protein per serving. Our Spreads also have No Sugar Added, 0 Sodium, 0 Trans Fat, and are Cholesterol Free. Our Spreads are made with the absolute highest quality ingredients, including Whey Protein Isolate – the highest quality protein source on the market today.

Our P28 Spreads currently come in 5 flavors:

Peanut Butter – Our classic P28 High Protein Peanut Butter spread is made with the highest quality Whey Protein and Dry Roasted Peanuts. Our High Protein Peanut Butter spread is the perfect nutrient-rich addition to our P28 Bread, Bagels, and Flat Bread. Peanut Butter is a good source of Fiber, Protein, and Vitamins B3 and E. It’s been known that poly-and monounsaturated fats in peanut butter can lower your risk of developing heart disease and Type 2 diabetes.*

Signature Blend – The P28 Signature Blend is an amazingly delicious mixture of high quality Almonds, Peanuts, Cranberries, Sunflower Seeds, Honey, Flax Seeds, Cinnamon, and Whey Protein. This is an extremely nutrient rich blend high in Protein and Omega-3’s.

Almond Butter – Our P28 Almond Butter is a smooth and tasty mixture of high quality Almonds and Whey Protein. Our Almond Butter is an excellent source of Protein, Vitamin E, Magnesium, and Fiber.

White Chocolate – The P28 White Chocolate Spread is an amazing combination of high quality Peanuts, White Chocolate, Vanilla, and Whey Protein. Our White Chocolate Spread is incredibly tasty and nutritious. With 14 grams of Protein per serving and made with such high quality ingredients, you’ll never have to feel guilty eating P28 White Chocolate Spread!

Banana Raisin – Our newest flavor! An amazing mixture of Dry Roasted Peanuts, Whey Protein Isolate, and of course….RAISINS! With 14 grams of protein per serving and only 7g of carbs, this is a must have Spread in your arsenal!

Lastly, be sure to check out Team 28 on this link! https://www.p28foods.com/team-p28

Also watch for William “The Breadman” Sullivan IFBB Men’s Physique Pro as he hits the globe with these amazing products!

Slow Cooker Sweet Potatoes

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Original post can be found at:

http://www.rxmuscle.com/blogs/the-kitchen-eating-strategies/9393-slow-cooker-sweet-potatoes.html

Food prep continues to be a tedious process for me, despite the fact that it is a regular occurrence. I am sure many of you can relate to such woes and are searching for ways to cut prep time down so you can take care of more important things in life. Usually I roast sweet potatoes in the oven, but I was particularly unmotivated the other evening and decided to adopt a lazy approach while still using the delicious marinade I typically mix up. I use a heavy hand with the spices because I want that holiday flavor, so you might want to cut down the portion of spices if you want a more basic flavor.

I usually avoid using the slow cooker because food items tend to get mushy, but as long as the potatoes are cut into large sections, that should not occur. Another bonus is that your place will smell incredible when these are cooking!

sweet potato crock pot
Ingredients:

5 pounds sweet potatoes or yams, washed and cut into large cubes

¼ cup olive oil

¼ cup balsamic vinegar

1 teaspoon pure vanilla extract

2 tablespoons pumpkin pie spice

1 tablespoon cinnamon

Directions:

Place sweet potato crock potsweet potato sections into a clean plastic bag. Mix remaining ingredients together, then pour into bag. Twist bag so that it is securely closed, then shake it so that the potatoes are evenly coated with the marinade mixture.

Open bag and pour contents into slow cooker. Add 1 cup water and set cooker on low.

Protein Pancake Recipe

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I love pancakes. When I was a child, they were served on a rare weekend day when my mom felt inclined to cook something other than the usual eggs and breakfast meat. Now that I am involved in fitness, I rarely entertain the idea of eating pancakes, but there is a healthy and high protein version which anyone can easily cook up. I used to make these in 2010 when I was in the midst of contest prep for the national stage, so they are definitely contest friendly. I love this particular recipe because they are moist and dense, just the way I like them. You can top your pancake with nut butter, jam, fresh fruit, honey, agave nectar or syrup.

protein-pancake-with-berries

DR. STACEY’S PROTEIN PANCAKES:

2 large egg whites
1/4 cup almond milk
1/3 cup dry oats
1 teaspoon cinnamon
1 scoop vanilla whey protein
1-1/2 tablespoons nonfat Greek yogurt (optional)

Blend all ingredients together. Spray a skillet with non-stick cooking spray, then pour mixture into skillet. Cook on medium heat for about 3 minutes, then flip over and cook for another 3 minutes. Remove from pan and serve with 1/4 cup fresh fruit and 1 teaspoon peanut or almond butter.