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Please click on the link below to read my P28 Testimonial and Bio:
High Protein And Delicious! P28 Food Products
https://www.p28foods.com/products
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!
Protein Pancake Recipe
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.
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.
A Nibble Here, A Nibble There
It is human nature to allow ourselves little nibbles of so-called “forbidden” foods from time to time. The danger arises when such nibbles become so frequent that a pattern of rationalization over the dietary transgression begins to set in. Bear in mind that even a small indulgence on a regular basis will most likely end up on your waistline. The more control you have over your daily food intake, the greater the chance that you will reach or maintain your fitness and weight loss goals.
Those of you who do not compete can follow a clean diet 90% with the occasional treat and suffer minimal consequences. However, for those of you who are planning on hitting the stage, you need to take your meal plans seriously and follow them as much as possible. Every time you take a small nibble, you risk derailing your contest prep efforts, sometimes enough to push you considerably behind. If you know you are 3 weeks out from a contest, why mess with anything other than your scheduled cheat meal? The best thing to do is tough it out and stick with the program.
Many competitors ask me about condiments and sauces, and whether it is all right to use them on their meals. What I do not like about many condiments is that they contain high fructose corn syrup. Generally, I have competitors (I also advise the same for regular folks) avoid anything containing sugar at all costs. Another issue with condiments and sauces is that they add more calories to your meal. Add such things to a couple of meals a day, and this all adds up.
I have also had competitors ask me which alcoholic beverages they can indulge in on the weekends. Of course my response is along the lines of “none”, but if one insists on having ONE drink over the weekend, vodka based drinks are the cleanest option. You may be wondering if I indulge in libations from time to time, and the answer is yes. I have a particular fondness for wine and sake. What I do is confine my consumption to one weekend evening per week with my cheat meal. Everything in moderation is truly the key.
Two Magic Ingredients To Prevent Diabetes
Diabetes mellitus is a devastating disease which affects every organ system in the body and which affects over 300 million people worldwide, with over 4 million deaths resulting from diabetes-related complications each year. With such staggering statistics, it makes perfect sense to change one’s eating habits so that lower glycemic index foods are favored over high index foods. In addition, one can look into insulin mimetics. Insulin mimetics are substances which mimic the action of insulin, thus supporting it and guarding against the development of insulin resistance which precedes progression into diabetes.
One insulin mimetic is methyl hydroxychalcone polymer (MHCP) which is found in cinnamon. Unless you have severe heartburn, you can and should eat cinnamon daily. I always recommend sprinkling cinnamon on oatmeal or cream of wheat, but you can also take cinnamon in capsule form. Another insulin mimetic is lipoic acid, which increases the expression of glucose receptors on muscle cells. For individuals who are susceptible to insulin resistance, I highly recommend incorporating both of these substances in to their daily regimen. Start with 300 milligrams of alpha lipoic acid and sprinkle cinnamon onto your morning oatmeal.
Eat Your Veggies!
I know there are plenty of you who avoid eating vegetables, but they pack tremendous health benefits and should be a part of your daily food intake. First of all, they are packed with vitamins, minerals, and have strong antioxidant properties which have a protective effect on the development of major diseases. They are also packed with fiber and will help to optimize digestion. Vegetables are low in calorie density which means they will fill you up more quickly without the calorie punch of foods which are high in fat.
Some of you may balk that you don’t like vegetables, you don’t have time to cook, or that you can’t consume fresh produce before it spoils. I understand these concerns, but I have a response and a solution for all of these concerns.
I DON’T LIKE VEGETABLES. – Really? You don’t like ANY of them? There is such a huge variety of vegetables out there that I am sure there is something you would like. There are also ways of preparing some vegetables that render them absolutely delicious, so it might be a good idea to broaden your horizons and explore the wide array of choices out there. Here is a small list of the many choices that are out there:
Acorn Squash
Artichokes
Asparagus
Belgian Endive
Bell Peppers
Bok Choy
Broccoli
Brussels Sprouts
Butter Lettuce
Butternut Squash
Cabbage
Carrots
Cauliflower
Celery
Chinese Long Beans
Chives
Collard Greens
Corn
Eggplant
Green Beans
Leeks
Mushrooms
Mustard Greens
Onions
Parsnips
Peas
Potatoes
Radicchio
Red Leaf Lettuce
Rhubarb
Romaine Lettuce
Rutabagas
Snow Peas
Spinach
Spring Baby Lettuce
Sugar Snap Peas
Sweet Potatoes
Swiss Chard
Watercress
I DON’T LIKE TO COOK/I DON’T HAVE TIME TO COOK. – Perfect. Guess what? Many vegetables can be eaten raw. What’s your excuse now?
I CAN’T GET TO PRODUCE BEFORE IT SPOILS. – If this is a major issue for you, simply turn to the frozen varieties which are available. Freezing vegetables preserves the nutrients which they contain, making the frozen variety a healthy option for those on the go.
NOTE: Canned vegetables do not carry the same nutritional punch and you should generally avoid them.
Make sure to eat at least 3 to 5 servings of fruits and vegetables a day.
Sugar Makes You Stupid
How can sugar be such a bad thing when it tastes so wonderful? Well, you might want to consider the consequences of indulging in sweet treats on a regular basis. You are probably already familiar with the dental consequences of high sugar diets, and you are probably also aware of the correlation between sugar and insulin resistance. You may even be well aware of how sugar can completely stall weight loss efforts. But did you know that a diet high in sugar can affect memory and learning?
Consume a diet which is high in processed sugar, and you can almost count on experiencing a pronounced cognitive decline with advancing years. Numerous studies have revealed a decline in cognitive function among subjects who were evaluated after consuming processed carbohydrates. One 2011 study in particular, which was published in the British Journal of Nutrition, examined habitual sugar intake in over 700 nondiabetic middle-aged subjects of Puerto Rican descent. The results showed that consumption of sugary beverages resulted in lower Mini Mental Status Examination (MMSE) scores, while a higher total sugar consumption resulted in lower word list learning scores. Numerous other studies have shown a strong correlation between insulin resistance and lowered cognitive function. Basically, the higher the sugar intake, the lower the mental function.
As it is, cognitive function begins to decrease by our late 20’s, with memory problems surfacing about ten years after that. Some individuals are already doomed to develop insulin resistance with increasing age, and this is magnified dramatically when processed carbohydrates are consumed on a regular basis. Processed carbohydrates such as refined sugar are absorbed more rapidly, causing a surge in insulin release. When this occurs frequently, the result is an increase in insulin resistance. Another consequence of increased blood sugar is decreased blood flow, which also inhibits cognitive function.
By no means am I saying that you have to COMPLETELY eliminate all sugar from your diet all the time (though it isn’t a bad idea). If you allow yourself the RARE indulgence, such as birthday cake, that is fine. The more insidious culprits are the sugary sodas, flavored yogurts, breads, pastas, granolas, salad dressings, juices, coffee and tea drinks, and crackers which tend to creep into regular diets.
Here are some common forms of sugar which can show up on a product’s ingredient label:
Cane sugar, Brown sugar, evaporated cane juice, agave nectar, brown sugar, corn sweetener, corn syrup, fructose, fruit juice concentrates, high-fructose corn syrup, invert sugar, honey, dextrose, lactose, maltose, malt syrup, molasses, sucrose, syrup
Make sure to read ingredient labels on all items you are considering purchasing at the store!
Remember that foods containing sugar may be tasty to many people, but they carry a heavy consequence. Knowing all of this, why would you risk “dumbing down” and increasing your dementia risk by eating sugary foods all the time? Now, that is just stupid.
References:
Br J Nutr 2011 Nov; 106(9):1423-32.
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