Protein for Weight Loss

If you made a New Year's resolution to lose weight or eat healthier, this post is for you. Protein is an important nutrient that goes hand in hand with weight loss and healthy eating. It is the nutrient most known for providing that feeling of satiety, or fullness. Consuming 25 to 30g of protein per meal is recommended, yet many people consume the majority of their protein intake during their evening meal only. This post provides ideas on how to consume protein at each meal, a strategy that could be helpful when trying to achieve weight loss.

Breakfast:
If your morning breakfast involves a piece of toast, an English muffin, a bagel or a waffle, be sure to top these options with a protein-based spread. Natural peanut butter or almond butter are good choices. Greek yogurt cream cheese is also another option that will get you closer to the 25-30 gram goal than traditional cream cheese. The bagels and waffles pictured below are traditional breakfast items with protein added.

If you haven't heard, the Hy-Vee Dietitian Pick of the Month for January 2017 is Kura protein smoothie powders. One serving of these powders contains 14g of protein. Blend powder with non-fat Greek yogurt and some skim milk and you've got a protein rich breakfast.

Eggs are a great source of protein as well. Regardless if you prefer them hard-boiled, scrambled or over-easy, one large egg can provide you with 7 grams of complete protein.

Below are some protein options that could be used for lunch and dinner meals. Just Bare chicken breasts and our Farm Fresh Atlantic salmon fillets are on sale this week!

Flatout wraps contain anywhere from 7-12 grams of protein per wrap. They're not only great for making wraps, but they can also be used as a flatbread personal pizza crust. Barilla has a Protein Plus pasta that contains 10g protein per 2 oz serving. Pair this pasta with some lean chicken breast and you'll be at 25 grams just like that!

Consuming healthy snacks can also help you reach your daily protein goal. Snacks that are good protein sources include almonds and pistachios, reduced-fat string cheese, cottage cheese, edamame and Greek yogurt. Nutrition bars such as KIND, Rx Bars and Picky Bars have anywhere from 7-12g of protein per bar, where Quest bars have around 20g per bar.

For more ideas on how to increase your protein intake to sustain your weight loss efforts, contact your West Lakes Hy-Vee Dietitians.

-Dietitian Natalie

Become the Best Version of You in 2017

You may have pictured it in your head numerous times- the best version of you. This could mean the healthiest version, the happiest version, the smoke-free version or the less-stressed version. Whatever your best version means, the following tips can help you reach your maximum potential in 2017.

1. Set Goals For Yourself, Rather Than Resolutions—Why? New Year’s Resolutions often are difficult and often fail by the end of January because change isn’t happening as quickly as the person would like due to the resolution being extremely difficult to achieve. Instead, set goals and realize that it may take you 6 months or a year to reach these goals. Most goals revolve around behavior change, which has been known to take time to achieve. Be specific when setting goals and make sure they are both realistic and attainable.

2. Balance Your Diet—Take a look at your daily food intake. Does it include fruits and vegetables? How about protein and fiber? Do you get at least 3 meals per day? If you need help determining whether your diet is both balanced and fulfilling, I would be happy to help (my contact info is listed below).

3. Water, Water, Water—Focus on making the majority of your daily beverage intake water. To help increase your water intake, carry a water bottle with you everywhere you go- the gym, work, shopping, road trips, etc. If you have water readily available, you are more likely to actually drink it. Make it a goal to drink a minimum of 60 ounces every single day. If you currently drink very little water, start with a goal of drinking 20 ounces a day. Once you have accomplished drinking 20 ounces every day, bump your goal up to 30 ounces and keep increasing the goal until you reach 60 ounces.

4. Relax, Renew and Refocus—Whether you like to listen to music, read, meditate or exercise, try to take time each day to give yourself a mental break. This mental break can help you refocus your time and perhaps make you more productive.

5. Move More—Start slowly and do something you enjoy; find an exercise routine that you LOVE. If you thoroughly enjoy the activity, you are more likely to continue doing it long-term. After about 3 weeks it will become a new healthy habit for you. Who knows, you may even get addicted to exercise (hey, it CAN happen J)

6. Give Yourself Some Attention—Make it a point to write down the things that make you happy.  Focusing on your happiness may inspire you to have a better outlook on life. Write your happy moments and thoughts on a sticky note and fill up a mason jar or other container of choice. Revisit these happy thoughts and moments as needed.

Small changes can lead to big changes over time! Be patient with yourself and take it one day at a time. If your goal for 2017 revolves around health, your West Lakes dietitians can help. Here is a list of some of the services we provide:

-Diabetes Prevention Program

-Diabetes Self-Management Education/Training

-Medical Nutrition Therapy/ Nutrition Education (for various healthy conditions including heart disease, diabetes, weight management, food allergies and others)

-A1c Testing

-Resting Metabolic Rate (RMR) testing

-Biometric Screenings

-Begin Healthy Lifestyle and Weight Management Program

-Store Tours

-Simple Fix Freezer Meal Workshops

Call (515-223-7389) or email (adevereaux@hy-vee.com) me if you have questions about these services or would like to set-up an appointment.

Cheers to your health in 2017!

-Dietitian Amanda

Hy-Vee’s New Balance Magazine

Today’s blog features a few highlights from Hy-Vee’s new publication, Balance magazine. Balance magazine provides content for readers that focusses on staying healthy. You can find this premier issue as well as future issues at your local Hy-Vee. Stop by the West Lakes Hy-Vee dietitian office and pick up a copy!

Rise and Dine
You can find the top 10 on-the-go breakfast grabs on page 30 of this Balance issue. The Egg Scramble suggestion is quick and convenient, not to mention it uses fewer dishes than your typical scrambled egg entrée – less cleanup time is always a plus! “Beat 2 protein-rich eggs and 1 tbsp. milk in a mug.  Microwave on high for 1 to 2 minutes or until done.” Pair with a piece of fruit and you’ve got a complete meal.  It’s as easy as that to start your day the healthy way.

Begin™ New Year, New You
Balance does a great job highlighting Hy-Vee’s Begin program. This healthy lifestyle, weight-management program is taught by dietitians and is offered at your West Lakes Hy-Vee. “Nearly half of Americans look to improve their lives through New Year’s resolutions.” If your resolution involves losing weight or learning to eat healthier, check out Balance’s article on Begin™ and be sure to contact your West Lakes Hy-Vee dietitians to get signed up today.

Pump It- Diet and Fitness for Heart Health
This section of Balance focuses on eating for heart health. “Research has found that a Mediterranean diet high in nuts and olive oil can reduce the risk of heart disease. Another study in the American Heart Association’s journal, Circulation focused on the effect of a high-sugar diet on cardiovascular health.” Incorporating healthy fats and limiting added sugars is important for keeping your heart healthy. “Remember life’s Simple Seven for a healthy heart: 1. Get Active, 2. Control Cholesterol, 3. Eat Healthy, 4. Manage Blood Pressure, 5. Lose Weight, 6. Reduce Blood Sugar, 7. Stop Smoking.”

Foods that Cut Carbs with Cauliflower
Low carb diets have been trending for quite some time now. You’ve likely noticed there is a cauliflower replacement for many high starch, high-carbohydrate foods such as bread, rice, and potatoes. While it is not necessary or recommended to avoid carbohydrates for good health, increasing your cauliflower intake means you’re likely getting more fiber throughout the day, something the average individual struggles with. On page 56, you’ll find this delicious recipe for Cauliflower Crust Pizza.

 -Dietitian Natalie