Tag protein
“But I Can’t Cook!”
Nutritional consultations are always interesting for me because I find out how truly weird some people’s eating habits are. Busy work and life schedules are often to blame for poor eating habits, but when I hear patients say that they are completely devoid of any cooking skills, I begin to wonder if they were ever encouraged to learn how to cook. I truly believe that every adult should have basic cooking skills. It is not that difficult to cook eggs in a skillet, throw meat on a broiler, cook oatmeal or bake a potato. It’s not as if any of those items require advanced culinary skills in order to make them tasty!
You should be able to cook different types of meat without much effort. Other than meat (and this includes red meat, poultry and fish), you can simply purchase frozen or fresh vegetables and eat them with minimal prep beforehand. Get a cookie sheet and some nonstick cooking spray. Take chicken breasts, pre-formed turkey or beef patties, or fish fillets and place them on the sprayed cookie sheet. With poultry and beef, you can broil these meats for about eight minutes, then flip over, broiling for another eight to ten minutes. If the chisken breasts are very thick, slice them lengthwise so that they cook more quickly and more evenly. Make sure the centers of the chicken breasts are cooked through and not pink. With fish, you are better off baking them at 375 degrees Fahrenheit for six to eight minutes, flipping over, then baking for another six to eight minutes. If you are feeling adventurous, you can add some light salt-free seasoning or salt and pepper.
It really isn’t that difficult to cook, so why not try cooking up some lean protein this week?
Building Muscle The Vegan Way
By no means am I vegan or even vegetarian, but I appreciate the fact that many individuals have specific reasons for avoiding meat. Protein is an essential nutrient, but it is especially important for people looking to build muscle. Daily protein intake for the average individual should be around 0.8 gram of protein per kilogram of body weight, but I recommend a MUCH higher intake for weightlifters. For example, though I am 119 pounds, I currently consume 150 grams of protein per day, spread out among 6 meals. But if I were vegan, I would consume 8 meals per day instead of 6. This is due to the fact that it can be extremely challenging to consume sufficient amounts of protein, resulting in more frequent meals and a greater variety of protein sources. Another challenge which vegans face is the fact that nuts and seeds have a high caloric density and are packed with fat, so their consumption must be monitored.
Below is a list of the best vegan protein sources.
Tofu
Tempeh
Lentils
Soybeans
Pinto, kidney, or black beans
Garbanzo beans
Quinoa
Almonds
Cashews
Walnuts
Peanuts
Sesame seeds
Avocado
Broccoli
Spinach
Kale
Sweet potatoes
Veggie burger
Veggie sausage
Soy Protein
P28 And Muscle Egg French Toast
A couple of days after I wrapped my Pro competition season for the year, I had a sudden craving for french toast which I could not shake. The only way to satisfy this craving was to indulge in it by combining Vanilla Flavor Muscle Egg with apple pie spice and immersing two slices of P28 Bread into the mixture, then cooking them in a pan. I placed them on a plate, added slivered almonds and fresh berries, then finished them off with a light drizzle of pure maple syrup. It only took one bite for me to become hooked. I have been indulging in this dish a couple of days per week with only mild guilt since the main ingredients deliver a healthy portion of protein. While it is true that I could omit the fresh berries and maple syrup, these additions make the experience complete and supremely enjoyable.
If you enjoy pancakes, french toast and waffles but avoid them due to their high carbohydrate and fat content, why not make french toast with P28 Bread and Muscle Egg? The two food products together are a match made in heaven!
Where to buy P28 Bread: https://www.p28foods.com/
Where to buy Muscle Egg: http://www.muscleegg.com/
Orphan Thanksgiving
For many years I have hosted what I refer to as Orphan Thanksgiving. I realize the nomenclature has a lonely connotation, but it is a wonderful event and I enjoy it thoroughly. I invite friends who don’t have a place to go for the holiday, usually because their relatives live far away. Though there is a considerable amount of food prep involved, I get a kick out of making each dish and roasting and carving the turkey. You might think that this desire to cook huge holiday meals and have people over is something that was handed down to me from my mother, but my mom never entertained guests in our home and did not cook. Her idea of cooking was to heat up Stouffer’s entrees or throw a piece of meat on the broiler, and when the holidays arrived, she made restaurant reservations instead of spending time in the kitchen. Somehow I had a natural affinity for cooking and baking, and I also quickly discovered how much I enjoyed hosting events.
This year I will continue the Orphan Thanksgiving tradition and make my secret recipe for stuffing, throw a turkey in the oven, make mashed potatoes and tempt my guests with homemade fudge, coconut brownies and vegan banana bread. Some selections are relatively clean, while others are fully decadent and challenge any contest prep meal plan. I fully believe in enjoying “normal” foods during the holidays, provided they are enjoyed in moderation. I feel the greatest comfort knowing that good friends will be in my home, celebrating life and enjoying good food.
My Cat Wants Center Stage! YouTube Video Outtake…
My YouTube Video On TS Fit Sports Containers
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Check Out My Profile On The P28 Foods Team Athlete Page!
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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.
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