There is now a lot of discussion revolving around the different types of milk and the most nutritional choice. Is almond milk really better than cow’s milk?
Compared to cow’s milk, almond milk is the much healthier choice. Almond milk contains a wide variety of the vitamins and minerals that your body needs to function. Almond milk also contains high levels of antioxidants, so it can help prevent many types of cancer and slow the signs of aging. Almond milk is also great for those who can’t drink cow’s milk due to lactose intolerance, or a casein or gluten allergy; however, those with tree nut allergies should avoid almond milk because it could elicit a dangerous allergic reaction.
Whole cow’s milk contains a lot more calories and fat than almond milk, making almond milk the better choice for those on a diet. Cow’s milk also contains saturated fat and cholesterol; almond milk is free of both saturated fat and cholesterol, making it a healthier choice, especially for those with heart problems.
While cow’s milk contains high levels of calcium, and is fortified with vitamins A and D to help you meet your daily requirements of these vitamins, almond milk contains high levels of a wide range of necessary vitamins and therefore has a higher nutritional value than cow’s milk. The only thing that cow’s milk has more of than almond milk is protein; cow’s milk has eight grams of protein per serving while almond milk has only one gram per serving.
Starting September 20th, we will be offering bootcamps Tuesday and Thursday evenings at 6pm in addition to our Saturday mornings. Please call ahead to try to reserve a spot- but don’t hesitate to drop and get to work!
This week’s nutrition challenege focuses on fast food. We all have ahard time planning out those meals and sometimes need to grab something on the go. So when you find yourself buying fast food, try to rememeber these options at your popular fast food spots!
Breakfast
Eighty percent of people who lose weight and keep it off eat breakfast every day.
Starbucks
- Egg white, spinach and feta wrap
- Coffee
- An apple
Dunkin Donuts
- Egg white, turkey sausage or veggie flat bread
- Coffee
- A banana
McDonald’s
- Two Egg McMuffins – Remove the English muffins, and eat with knife and fork.
- Coffee
- A piece of fruit
Subway
- Egg white with veggies on wheat bread
Lunch/Dinner
Make sure to opt for water instead of soda. Don’t let sugary drinks sabotage your diet.
Subway
- 6-inch ham, turkey, chicken, or roast beef sandwich on wheat or 9 grain bread (Add lots of veggie toppings to up your vegetable intake.)
Manchu Wok
- Kung pao chicken and order of mixed veggies (Avoid white rice; ask for brown rice instead.)
McDonald’s
- Premium Grilled Chicken Classic sandwich with extra lettuce and tomato (Remove the bread and eat with knife and fork.)
- Two grilled honey mustard or chipotle chicken snack wraps (Again, ditch the wrap and eat with knife and fork.)
- Add side salad to any meal
Wendy’s
- Ultimate Chicken Grill with extra lettuce and tomato (Eat without the bun.)
- Side order of small chili
Taco Bell
- Two bean burritos, fresco style
- Two fresco chicken or steak hard tacos with a side of fresco pinto beans
Burger King
- Double Whopper Junior with extra lettuce and tomato (Take off bun and eat with knife and fork.)
- Side of apple fries
Papa John’s Pizza
- Two slices of Garden Fresh pizza on whole wheat thin crust
- One slice of garden fresh pizza on whole wheat crust with 1 whole wheat breadstick dipped in pizza sauce
KFC
- Grilled chicken breast with two of the below sides:
- Side salad with no croutons and fat free ranch dressing
- Green beans
- Corn on the cob
Chipotle
- Taco salad with chicken or steak, fresh tomato salsa, hot sauce (optional), guacamole, add black or pinto beans if desired (NOTE: Avoid the salad dressing because it has 260 calories and 700 mg sodium. The guacamole, juices from the meats, and salsa should give the salad enough “sauce.” Ask for extra salsa if you want more flavor.
COUNT YOUR SODIUM!!!
Sodium is a very important part of your body’s function. Your body needs some sodium to function properly because it:
- Helps maintain the right balance of fluids in your body
- Helps transmit nerve impulses
- Influences the contraction and relaxation of muscles
Your kidneys naturally balance the amount of sodium stored in your body for optimal health. When your sodium levels are low, your kidneys essentially hold on to the sodium. When sodium levels are high, your kidneys excrete the excess in urine.
But if for some reason your kidneys can’t eliminate enough sodium, the sodium starts to accumulate in your blood. Because sodium attracts and holds water, your blood volume increases. Increased blood volume makes your heart work harder to move more blood through your blood vessels, which increases pressure in your arteries. Such diseases as congestive heart failure, cirrhosis and chronic kidney disease can make it hard for your kidneys to keep sodium levels balanced.
The 2010 Dietary Guidelines for Americans recommend limiting sodium to less than 2,300 mg a day — or 1,500 mg if you’re age 51 or older, or if you are black, or if you have high blood pressure, diabetes or chronic kidney disease. The average American gets about 3400 mg a day!!!!
So… read those labels to monitor your daily intake!!
The POWER of Protein
Protein is vital to your health and crucial to all your body’s physiological functions. Consider it the fuel you need to keep all parts of your engine running optimally and on time. Protein can be found in a wide array of foods.
Proteins are found in your skin, bones, muscles and all your organ tissue. It is also found in the hemoglobin that carries the oxygen in your blood, hormones, and the enzymes that play a part in the body’s crucial chemical reactions. Though protein malnutrition is generally not a problem in developed nations like the United States, eating too little can result in growth failure, loss of muscle mass, a suppressed immune system, and weakness of the heart and respiratory systems. There are at least 10,000 proteins at work in your body. And they constantly need to be refueled.
Protein and Weight Loss
High-protein diets are not about excluding all other food groups, but eating more protein has shown positive results when it comes to weight loss and diet maintenance.
Here’s why: fish, chicken, beef, beans and other protein-rich foods don’t travel as quickly from the stomach to the intestine. This basically means your stomach empties at a much slower rate – so you feel fuller longer, and as a result, eat less. Proteins don’t cause a spike in blood sugar levels – and the subsequent crash. The body also has to use more energy to digest protein – you actually burn more calories in the process.
The Recommended Daily Allowance (RDA) change with age:
- Infants require about 10 grams a day.
- Teenage boys need up to 52 grams a day.
- Teenage girls need 46 grams a day.
- Adult men need about 56 grams a day.
- Adult women need about 46 grams a day.
- Pregnant or lactating women need about 71 grams a day.
Meat
Lean cuts of beef and extra lean ground beef are good sources of complete proteins, but are also high in saturated fat. Limit your consumption of red meat and make it an only-sometimes option. Boneless and skinless chicken breasts and turkey cutlets are the leanest poultry choices. Meat portions should be about the size of a deck of cards. One chicken breast provides about 23 grams of protein.
Fish and Shellfish
Fish and shellfish offer high-quality protein. Fish like salmon, sardines, tuna, trout, herring and mackerel are “fatty fish,” rich in Omega-3s. Unfortunately, most fish and shell fish contain traces of mercury. The recommended allowance of fish per week is 12 ounces, or two fish meals a week.
Eggs and Dairy
Eggs and egg whites are an excellent source of protein. They are also rich in vitamin B12, vitamin D, riboflavin and folate. Eggs are a energy-sustaining food that helps to stave of fatigue. Eggs should be eaten in moderation, as they contain dietary cholesterol, which can increase the risk of heart disease in people with elevated blood cholesterol levels. This cholesterol is found in the yolk; egg whites, on the other hand, are cholesterol free. Low-fat milk, yogurt and cheese are also abundant in protein. Cottage cheese is low in carbohydrates and provides 28 grams of protein, just be careful of its sodium levels. Yogurt provides about 14 grams of protein. One cup of milk has 8 grams of protein.
Plant-Based Proteins
Dry beans, lentils, peas and soy/soy products (limited to 2-4 servings a week) are excellent and versatile options. Black, pinto, kidney, lima and garbanzo beans offer relatively equal amounts of protein; a serving of kidney beans provides about 15 grams. Beans can be added to soups, salads and used as the main ingredient for an entree. Think burritos, hummus, and yes, even veggie and black bean burgers count. Bonus: all are high in fiber.
Nuts and Seeds
Pine nuts, walnuts, almonds, peanuts, pecans and pistachios are more than snack foods – they are all rich in protein. Complement your meals with nuts; add them to salads, oatmeal and cereals, yogurt and main dishes. Nut are high in calories, but they are also nutrient dense. Nuts contain essential fatty acids. In addition, nuts mostly contain unsaturated fats, especially monounsaturated fat. This type of fat does not affect blood cholesterol levels.
