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Protein Bars: Reading Beyond the Labels

Most folks will look at an ingredient label and immediately gravitate over to the “Fats, Carbs & Protein” categories to compare. While that is a great start, those numbers only tell a small portion of the story.

For those of you wanting to level up your nutrition sophistication, I’ll share what ELSE to look for and WHY.

Protein Bars Healthy Comparison

PROTEIN 101:


Most folks don’t realize that as a society, we are more deficient in fiber and nutrients than we are in protein. Which makes it super ironic we are all in search of more protein sources in foods, shakes and bars. When in reality, we desperately need more fiber and nutrients per calorie.

Do you know how much protein you need each day? The average for a sedentary man is 56g and for the average sedentary woman…..46 grams per day. The more active you are, the more you should consume, but I’m guessing the majority of us are just fine with our daily protein consumption.

Also, protein isn’t just found in animals. Many plants, nuts, and legumes contain protein. In some cases, even more than animal products. Plant based proteins are beneficial because they contain more vitamins, minerals and fiber than animal protein. Calorie for calorie, plant based protein packs way more of a protein power punch in its nutrition profile.

Where companies cheat with protein…is with processed SOY. Not only is processed soy very similar to its GMO-franken-food cousin corn, processed soy is also very, very cheap for food companies to manufacture, which increases their profit margin.

Nutritionally, processed soy, also known as soy protein isolate, has none of the carbs, fat or fiber that makes natural soy so healthy. What it does have is a high concentration of isoflavones, which can increase human estrogen levels. The studies go back and forth on the saftey of soy. The concern is that the increased estrogen levels may increase/exacerbate breast cancer, thyroid problems, and dementia. Because soy is so cheap to manufacture in food, like corn, it is found in many sources of food you may not even realize. Personally, I prefer to choose companies and products that avoid processed soy and choose a cleaner plant protein source.


CARBS/ FIBER 101:

Not all carbs are created equal.

In fact, we need FIBER carbs! The minimum ratio is for every 10 carbs there should be at least 1 gram of Fiber on the label. The more fiber/ carb, the better!

The average man requires a minimum of 35 grams, and woman, 25 grams of fiber per day. On average, we consume 5-6/ day. Personally, I shoot for 50-60 grams of fiber per day.

Why the fuss with fiber?

One, fiber is an appetite suppressant.

Two, it keeps your bowels moving.

Three, its acts as a “scrub brush” cleaning out the processed trash that gets lodged in our GI tract.

Four, nutritionally, high amounts of daily fiber has been shown to reduce cancer and cardiovascular disease.

Many fibers, are packed with nutrients/minerals and vitamins as well as….PROTEIN.

Here’s a list of fiber packed foods, and all the additional benefits of consuming fiber.

If you have ever done a low carb diet before, you have heard “Deduct the fiber from the total carbs for your net carbs”. Fiber isn’t digested. It goes THROUGH you, not IN you. So the carbs from fiber don’t get absorbed.

Bottom line when it comes to carbs, the more fiber…the better, baby! The higher the ratio, the stronger the product!


SALT 101:

Like carbs, fats and proteins, not all salts are created equal either. Himalayan salt’s unique process of crystalization aides in the elcotrolites opening the cell walls to aide in you absorbing minerals. Unlike cheap iodized table salts, Himalayan salts have a list of health benefits.


So back to the “protein bar” comparison. There is much more nutritional quality & balance in the Beach bars. The fiber/ carb ratio, the protien source and the salt source, specifically.

Are they more expensive? Well…yes. They weren’t designed to be cheap. They were designed for the nutitional geeks that know how to read beyond the basics & happily pay for that sophisticated quality.

Consuming a snack like this is ideal, because like any of the best quality foods, you ideally want to get the most nutrition per packed calorie, possible. The beach bars make it super simple and ridiculiusly delicious.

There are many choices of bars on the market. I hope after reading this that you too are more savvy in reading beyond all the labels in making the best choice for you, without being duped by what these companies are hoping, you don’t know!

Cheers to great health & sustained vitality!

Seay

Certified Holistic health Coach, IIN



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Spinach and Cheese Stuffed Mushrooms

Spinach and Cheese Stuffed Mushrooms

Even though they sound like an unhealthy happy hour snack, these Spinach and Cheese Stuffed Mushrooms are 100 percent delicious and healthy.

Each mushroom is filled with a mixture of finely chopped mushrooms, onion, and creamy ricotta, and topped with a sprinkling of mozzarella that bakes to a beautiful golden brown. Garlic and crushed red pepper amp up the flavor.

It’s hard to believe these stuffed mushrooms are only 25 calories each!

Spinach and Cheese Stuffed Mushrooms

With all of their golden, baked cheesy goodness, it's hard to imagine these are less than 30 calories a piece.

 Prep Time 15 mins

 Cook Time 32 mins

 Total Time 47 mins

 Servings 12 Servings, 2 Mushrooms Each

 Calories 51 kcal

Ingredients

  • 2 tsp. olive oil
  • 24 large mushrooms cleaned, stems removed and finely chopped
  • ½ medium onion finely chopped
  • 3 cups raw baby spinach
  • 4 cloves garlic finely chopped
  • 1 dash crushed red pepper flakes
  • ½ tsp. finely chopped fresh rosemary
  • sea salt or Himalayan salt to taste; optional
  • ground black pepper to taste; optional
  • ½ cup part-skim ricotta cheese
  • ½ cup shredded mozzarella cheese

Instructions

  1. Preheat oven to 350° F.

  2. Heat oil in a large skillet over medium-high heat.

  3. Add mushroom stems, onion, and spinach; cook, stirring frequently, for 5 to 6 minutes until tender.

  4. Add garlic, red pepper, and rosemary. Season with salt and pepper (if desired); cook, stirring frequently, for 1 minute.

  5. Add ricotta cheese; mix well.

  6. Evenly fill mushrooms with spinach mixture.

  7. Place mushrooms on large baking sheet. Evenly top with mozzarella cheese. Bake for 20 to 25 minutes, or until bubbly.

Healthy Mushrooms

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What makes you FAT that the CORN Industry Keeps Secret from you

There are so many confusing things on the media when it comes to HFCS, so I wanted to break it down into simpler terms and why it becomes so DIFFICULT to lose weight when this ingredient is in the foods we consume.

High Fructose Corn Syrup, or (HFCS) is a highly-refined artificial sweetener which has become the number one source of calories in America. It is found in almost all processed foods. HFCS packs on the pounds faster than any other ingredient, increases your LDL (“bad”) cholesterol levels, and contributes to the development of diabetes and tissue damage, among other harmful effects.

Think of it’s concentration this way. The coca plant is harmless and ok to eat. But when manufactured into a super concentrated dose, it becomes cocaine and is addictive and lethal. This is the same concept with HFCS. Its a super high dose of Sugar that promotes serious weight gain and over eating. Not only is it addictive, it actually shuts off the hormone "Leptin" in your gut. Leptin's job is to tell your brain that your stomach is full. HFCS shuts this process down so we over eat.

While the commercials claim that it’s fine in moderation, the truth is that the whole problem with high fructose corn syrup in the first place, is that moderation is seemingly impossible. The syrup interferes with the body’s metabolism so that a person can’t stop eating. It’s truly hard to control cravings because high fructose corn syrup slows down the secretion of leptin in the body. Leptin is a crucial hormone in the body that tells you that you’re full and to stop eating.

That’s why it’s so closely associated with obesity in this country. It’s like an addictive drug.

The most common foods with HFCS are:

Soft Drinks (both diet and regular)

Sauces and Dressings

Breads

Liquid packaged fruits and vegetables

Breakfast Cereals and Breakfast bars

Nearly all processed snacks

Instead: Try and avoid sugar all together, but if you have it, have the real thing. Unrefined raw brown sugar, real maple syrup, raw local honey or even brown or green stevia from the plant source.

What makes you FAT that the CORN Industry Keeps Secret from you

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FREEDOM from EMOTIONAL EATING with the 2B Mindset!

 

Now you can win the weight loss battle once and for all! The 2B Mindset is designed to help you lose weight happily so you can keep it off for good-without ever depriving yourself, counting calories, or even having to exercise until you're ready!

Calling all FOODIES!!

If you are someone who:

  • Loves eating out

  • Hates to cook

  • Eats takeout often

  • Is constantly “on a diet”

  • Is a weekday warrior

  • Beats yourself up over over eating

  • Loves to eat food

  • Is a late night snacker

  • Loves to travel but doesn’t know how to stay on track

  • Doesn’t want or like to workout

  • Loves to workout but struggles with food

  • Needs a simple easy to follow guide for how to literally be emotionally free from food right now

then this is for you!!!!

Being certified in holistic nutrition and as a health coach, I have experienced so many different types of nutritional theories in the past seven years and I know that all strategies are not for everyone.  My hope is that if you still haven’t found a lifestyle that keeps you healthy and in charge, that this could be a really awesome option!

The 2B Mindset is the newest program from Beachbody that focuses on JUST nutrition so that you can gain an understanding of food as fuel and not food as comfort. This program is a great way to change your habits without overwhelming you with workouts at the same time. Of course you are welcome to workout during the program if you’d like, but we are going to focus on losing weight happily by taking control of your relationship with food.

She struggled with her weight and emotional eating all her life until she changed her mindset. She figured out how to eat a lot of food AND lose a lot of weight at the same time. 100 lbs to be exact. The 2B Mindset features her principles and proven strategies to lose weight without giving up your favorite foods. We’re so happy to have Ilana as a part of the Beachbody family and we know you’re going to love her and her program too!

She struggled with her weight and emotional eating all her life until she changed her mindset. She figured out how to eat a lot of food AND lose a lot of weight at the same time. 100 lbs to be exact. The 2B Mindset features her principles and proven strategies to lose weight without giving up your favorite foods. We’re so happy to have Ilana as a part of the Beachbody family and we know you’re going to love her and her program too!

What I love most about this program is that IT'S NOT a FAD!  It's a simple and healthy nutrition theory that you can do for a LIFETIME.  And with Ilana, it's like getting THOUSANDS of dollars in hours,  with a high end nutritionist!

 

I personally have seen this program work with pre/post menopausal women, teenagers, breastfeeding moms, and people with autoimmune diseases.  It can be aligned with intermittent fasters as well as vegans.  It's truly a REVOLUTIONARY program!!

2B Mindset results

When you are ready to start your 2B mindset journey, you will get a series of 21 videos that will guide you through the program and every mental distraction you will face.  It can even accompany any fitness program <3

Illana’s story WILL SURELY move your heart <3

Now you can win the weight loss battle once and for all! The 2B Mindset is designed to help you lose weight happily so you can keep it off for good-without ever depriving yourself, counting calories, or even having to exercise until you're ready!

 

Ready to get started?

Contact me and I'll see what monthly special is right for you!

HUGS and HEALTH!

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