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Skim Milk | Healthy Food of the Day

Learn how adding skim milk to your diet can help you build muscle, strengthen bones and maybe even lose some body fat along the way.

“Milk - it does a body good” has a new meaning for people looking to add muscle, stave-off bone loss and reduce body fat.

A flurry of research — albeit, mostly funded by the dairy industry — over the past few years has suggested that including skim milk or fat-free milk into your diet can actually help you lose weight. But aside from the weight loss claims (which we’ll take a look at later), there are additional reasons that including skim milk in your diet can keep you fit, trim and healthy.

What is Skim Milk?

Skim milk is whole milk from dairy cows that has most or all of it’s fat removed. 

Traditionally, this was done by letting milk settle, and then “skimming” the fat off the top of the milk. What is left is the protein-rich, low-fat liquid below the layer of fat. In modern milk processing, the de-fatting process is done with centrifuges (basically the milk is spun around inside a big stainless steel tank and the fat is separated and drained off.)

Skim milk (also labeled as “fat-free milk” or “non-fat” milk) generally has less than 0.5 percent milk fat. Low-fat, semi-skimmed milk or “1% milk” has between 1 and 2 percent fat. For comparisons sake, whole cows milk has around 3.5 percent fat, or 7.9 grams of fat (4.6 grams of which are the “bad” saturated type of fat) in a 1 cup (16 oz) serving. In terms of calories, whole milk weighs in at 147 calories, in comparison to the 91 calories in skim milk.

Clearly choosing skim milk over whole or even 2% milk makes the most sense from a fat and calorie perspective.

But what about the difference in nutrition between skim milk and whole milk? Does the skimming process remove any nutrients?

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What’s the Best Tasting Protein Bar? | Protein Bar Reviews & Ratings

We Reviewed and Compared Four of the Leading High-Protein Energy Bars to See Which Ones Are Tops in Taste

Protein bars have gone mainstream. No longer found solely in the bottom of bodybuilders’ gym bags, protein bars are now turning up in airplane snack carts, in gas stations, vending machines, party-stores, and even people’s desk drawer at the office. Sales of protein and energy bars have exploded over the past ten years, from $200 million in sales in 1997 to over $1 billion in 2003.

But not all protein bars are created equal when it comes to nutrition and flavor. Despite having lots of protein, many protein and energy bars also come with a hefty serving of sugar, along with a list of arcane ingredients that only a PhD in food science could pronounce and decipher.

The Protein Bar Tasters Challenge 

So I decided to assemble a 13 person team of intrepid taste-testers to discover which of the protein bars were tops when it came to flavor.

For this round of taste testing, we focused on energy bars that had a minimum of 20 grams of protein. Each taster was given a sample of four top protein bar brands, along with a rating sheet for each. The testers were asked to rate the bar on 1-5 scale (with one being “inedible” and five being “yummy”) in two categories: flavor and texture. They were then asked to provide an overall rating, along with any tasting comments.

And then I asked them the ultimate question: “Would ever eat it again?”

Scores are based on an average rating for each category.

The Protein Bars Tested

The brands I chose to review for this round were:

• Met-RX Big 100 Bar (Chocolate Chip Cookie Dough) Meal Replacement Bar
• Clif Builders Cocoa Dipped Double Decker Crisp Bar (Peanut Butter)
• Think Thin Creamy Peanut Butter High Protein Bar
• Detour Carmel Nut Protein Energy Bar from Designer Whey

Who Were the Tasters?

I chose the tasters at random from across the Marketing Team at the office. The sample included a good mix of people who regularly ate energy bars and those who ate them infrequently or never. The sample also was balanced for gender and age. 

So without further ado, let’s take a look at what our tasters found.

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What is Whey Protein Powder and Do I Need It? | Diet and Nutrition

Find Out How Whey Protein Powder Went from Dairy Underdog to Nutritional Superstar

Whey protein seems to be everywhere. 

One of the top selling (and most heavily-marketed) nutritional and sports supplements on the market today, whey protein turns up as an ingredient in everything from smoothies to nutrition bars to high-protein cereals.  Personal trainers often include whey as part of their clients’ diet plan, smoothie bars offer it mixed with ice and fruit, and aspiring bodybuilders and soccer moms alike seem to have found a permanent place for a tub of whey protein powder in their pantries.

But what exactly is whey protein powder? Where does this stuff come from? And do you really need it?

A Brief History of Whey Protein

Whey is a natural by-product of the cheese-making process. Milk contains two primary proteins: casein and whey.  Whey composes about 20% of milk proteins, and casein comprises the remaining 80%. So when you drink a glass of milk, you are consuming both casein proteins and whey proteins.

During the cheese-making process, an enzyme called rennet is added to milk to curdle it. The curds are used to make cheese, and the remaining liquid is whey.

Historically, this liquid was considered more-or-less useless. Indeed, the dairy industry had so much excess whey that they struggled with disposing of the surplus. Some of it found its way into swine or cattle feed, where it appeared to produce larger, meatier cows or pigs, but a great deal of it also ended up in the landfill.

Which was really a shame, because the cattle farmers were on to something. It turns out that whey is extremely rich is three milk proteins – specifically beta-lactoglobulin (~65%), alpha-lactalbumin (~25%), and serum albumin (~8%) — which are more easily digested by the body than any other protein, including the holy grail of protein, eggs.

There was just one problem: Whey in its naturally occurring form is a sloppy, liquid mess.  It also has very little flavor. Trying to sell the world on a great protein source that has to be refrigerated and doesn’t have much taste would challenge even the best marketer.

Enter modern technology.  Scientists figured out a way (no pun intended) to “dry” and powder-ize whey, while still maintaining it’s basic nutritional profile.  The result was whey powder, which could be reconstituted in liquids while still preserving its protein values.

The rest, as they say, is history.

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Low-Fat Oatmeal Protein Pancakes with Cottage Cheese | Healthy Recipes

Looking for a healthy start to your day? Try this recipe for low-fat oatmeal protein pancakes made extra-rich with an unexpected ingredient: low-fat cottage cheese!

Pancakes and waffles aren’t typically considered “health” foods. They are usually high in simple carbs (especially when you add syrup or powdered sugar), high-in-fat thanks to the oil and butter, and generally low in protein.

But with a few changes in ingredients, it is possible to have your Sunday morning pancakes without even knowing that that you are eating a low-fat, high-protein version of a food that is usually off-limits for people trying to eat healthy.

This recipe, courtesy of Liz Fitness,  uses low-fat cottage cheese to as a replacement for the usual oil and whole eggs in pancakes; replaces the highly-refined, high-glycemic pancake mix with whole grain oats, and uses fresh berries as a sweet and healthy alternative to the typical puddle of Log Cabin syrup.

Even better, the cottage cheese and egg whites in the recipe help boost the protein content of these pancakes, making this a perfect breakfast before heading to the gym.

The addition of an artificial sweetener like Splenda is optional. Try pureed fresh stawberries, mashed raspberries and even sliced bananas for a touch of sweetness. Sprinkle a touch of cinnamon or nutmeg on top.

Or splurge a little bit with a tablespoon of REAL maple syrup, which only adds an additional 50 calories to the recipe. Instead of butter, try a tablespoon of natural peanut butter which is rich in healthy fats. This tastes particularly well with the maple syrup.

Low-Fat Oatmeal Protein Pancakes with Cottage Cheese

Recipe makes two servings of three, 1/4 cup pancakes

Ingredients

1/2 cup egg whites
1/2 cup oats
1/2 cup low-fat cottage cheese
1/8 teaspoon baking powder
1/2 cup frozen, warmed berries with their juices as a topping or sugar free syrup
Splenda to taste

Directions

1. Blend first four ingredients until smooth (I use the magic bullet; if you use a blender be sure to put the wet ingredients in first)
2. Pour approximately 1/4 cup batter for each pancake onto heated griddle or non-stick pan (check to see if its hot enough with a splash of water-if it sizzles, its hot enough)
3. When pancake bubbles, flip and cook the other side
4. Top with frozen, organic strawberries-warmed and sliced and poured over the top with their juices. Or substitute fresh or frozen blueberries, raspberries, blackberries or bananas.  You can use Splenda to taste.

Nutrition Facts

Makes 2 Servings (Three ¼ cup pancakes with ¼ cup strawberries)

Amount Per Serving

Calories: 254.5
Total Fat: 3.3 g
Saturated Fat: 0.8 g
Polyunsaturated Fat: 1.0 g
Monounsaturated Fat: 1.0 g
Cholesterol: 2.3 mg
Sodium: 280.0 mg
Potassium: 297.8 mg
Total Carbohydrate: 33.8 g
Dietary Fiber: 5.3 g
Sugars: 2.5 g
Protein: 21.3 g

Vitamin A 0.9 %
Vitamin B-12 5.9 %
Vitamin B-6 5.0 %
Vitamin C 37.9 %
Vitamin D 0.0 %
Vitamin E 2.4 %
Calcium 9.1 %
Copper 14.4 %
Folate 9.5 %
Iron 13.2 %
Magnesium 19.5 %
Manganese 104.0 %
Niacin 3.5 %
Pantothenic Acid 7.1 %
Phosphorus 29.7 %
Riboflavin 9.9 %
Selenium 7.8 %
Thiamin 21.4 %
Zinc 12.2 %

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

See the original recipe from Liz Fitness.

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The Special K Diet - Does It Work? | Diet Reviews

Can Eating Special K® Cereal Really Help You Lose Weight?

I’ve noticed lately on Yahoo Answers a lot of questions around the Special K diet.  Does it work? Can it help me lose body fat or weight? And more importantly, is it sustainable?

So I decided to dig a little deeper on this particular diet, since it seems to be gaining in popularity.

First, it’s important to understand that to be successful at hitting your fat loss and overall fitness goals, you have to stop thinking about “a diet” as something you do before your vacation to the Caribbean.  Your “diet” is a combination of your choices in food and your lifestyle, not something you do for a few weeks. In other words, it’s a long term commitment to eating more healthy.

That said, can eating Special K cereal help you lose body fat or weight?

What Is The Special K Diet?

According to Kellogg’s website, the Special K Diet has you eating a serving of Special K cereal for breakfast with 2/3 cup skim milk and some form of fresh fruit, or a Special K waffle with light syrup. 

You then replace another meal with a serving of Special K Cereal, or one of their “meal replacement” products, which is typically a Special K Protein Bar.  You then eat your third meal (dinner?) as you normally would.

The Special K diet then allows you two snacks during the day, but they need to be Special K products — either Special K cereal or their pre-packaged snacks like Special K Protein Snack Bars,  Protein Water and Mixes, Special K Cereal Bars, or Special K Snack Bites. You are also encouraged to eat fresh fruit and vegetables throughout the day.

With this diet plan, they tell you that you can lose up to “1 inch from your waist in two weeks.”

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The Skinny on Protein, Carbohydrates and Fats | Nutrition 101

The right combination of carbohydrates, protein and healthy fats is critical to reaching your diet and fitness goals. Learn how it all comes together on your plate.

You’ll often hear myself or fitness and nutrition experts discuss the importance of “balanced-meals” to people who are trying to stay fit and in-shape. But what is a balanced diet? And why is it so critical?

A balanced diet simply means that you provide your body with all of the basic nutrients that it needs to provide you with energy each day, as well as to repair and build tissue.

Even if you laid in bed all day, your body still requires around 1200 calories just to fuel basic functions like breathing, digestion, cellular repair and even thinking. The more active you, the more calories you need.

But calories alone are only part of the picture.

Your body also requires amino acids from protein and lipids from dietary fat to maintain, regenerate or repair tissue, whether that’s skeletal muscle, connective tissue, skin, or nervous tissue.

Protein, carbohydrates and fats are often referred to as “macro-nutrients” because your body needs large amounts of them to perform basic cellular functions.

“Micro-nutrients”, on the other hand, are things like vitamins and minerals, which your body uses in smaller amounts to maintain healthy, functioning cells, tissues and organs.

Let’s take a closer look at each macro-nutrient and the role it plays in remaining healthy and fit.

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Healthy Food of the Day: Five Low Fat, Great Tasting, Mexican Food Toppings

Try one or all of these tasty low-fat, low-calorie toppings on your next taco or burrito

So you think eating healthy means you can’t enjoy Mexican food? Think again. These five toppings for Mexican food not only taste great, but they’re also excellent, nutrient-packed additions to any healthy diet.

Salsa

What’s a taco or burrito without a generous helping of salsa on top? The good news is this delicious mix of onions, tomato, garlic, chilies and lime juice is not only low in calories and fat, but also a nutritional powerhouse, combining four of the most antioxidant-rich foods available in one dish.  Salsa has actually surpassed catsup as America’s favorite condiment. In 2007, salsa outsold catsup by $175 million dollars according to research firm ACNielsen.

Fresh salsa or pico de gallo is your best bet since it tends to be lower in sodium than canned or bottled versions, and it adds a fresh twist to your Mexican food.  But in a pinch, the jarred versions will work just fine. Salsa is the ultimate convenience condiment, but remember you can also make your own salsa at home with just a few ingredients. It’s almost always superior to the pre-prepared store-bought salsa in taste and nutritional value.

Two tablespoons of ready-to-serve, store-bought salsa contains 9 calories, 0 fat, 0 cholesterol, 198 milligrams of sodium, 2.1 grams of carbs, 0.5 grams of protein and 98 mg of potassium. Fresh salsa or pico de gallo will generally have less sodium. (Source: Calorie King.com)

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