The Mighty Soybean - The Only Complete Plant Based Protein

Soy protein is the only plant protein with all eight essential amino acids, making it equivalent to animal protein. It’s a lean, green, protein machine.

Soy is very nutritious and one cup of cooked soybeans supplies: 

- 57% DV protein - 41% DV fiber - 49% DV iron - 18% DV calcium

- At least 18% DV of 10 other essential vitamins and minerals

- Rich in health promoting bioactives, such as isoflavones, saponins and phytosterols, as well as the omega-3 fatty acid ALA.

KEY FACTS TO KNOW:

·  Phytoestrogens—isoflavones in soy and other plants—possess antioxidant and antimicrobial properties. They are the source of much past confusion over soy safety; however, research confirms their safety in humans. Phytoestrogens are structurally similar to estrogens, but act differently and are much weaker.

·  Soy is beneficial for athletic performance and muscle recovery, and is rich in antioxidant compounds that may help reduce oxidative stress associated with exercise. Soy protein provides an “intermediate” rate of amino acid release, and when combined with other proteins, such as whey and casein, offers a sustained delivery of amino acids to muscles.

·  Studies show moderate intake of two to three servings of soyfoods a day are safe.  

o  A serving is: 1 cup soymilk or cultured soymilk “yogurt”; 1/2 cup cooked soybeans, edamame, tempeh or tofu; 1/3 cup soynuts; a soy-rich nutrition bar; or a veggie burger.

TUNA EDAMAME SALAD
Prep Time: 5 minutes ; Makes: 4 servings 

·  1 cup edamame (shelled, steamed)

·  1 cup cherry tomatoes, cut in half

·  1 cup carrots, shredded

·  6 oz. can tuna, water packed, drained

·  1/2 cup golden raisins

·  1/4 cup red onion, diced

·  1/4 cup reduced-fat Italian dressing

Mix edamame, tomatoes, carrots, tuna, raisins and onion in medium bowl. Pour dressing over salad and toss until combined. Serve with pita bread halves or whole grain crackers, if desired.

Nutritional analysis per serving (1 cup): Calories 210, 16g Protein, 27g Carbohydrate, 4g Fiber, 3g Fat, 0g Sat.Fat, 0g Trans Fat, 25mg Cholesterol, 350mg Sodium

Smart Snacking

We get asked all the time for suggestions on healthy snack ideas.  Having snacks in your diet can help to curb cravings and keep you from overeating at meal time.  Snacks can also help to maintain energy and blood glucose levels within normal limits between meals.

It is important to snack with intent, not mindlessly.  Eating while distracted or taking a piece of candy out of the candy dish each time we pass by can lead to all day grazing and intake of extra calories.  Planning ahead by having snacks prepared and carrying them with us will keep us from reaching for those unwanted items.

Here is a list of some of our top snacks.

    Veggies & Hummus

    Zucchini & Cucumber Slices

    1 Piece  or 1 Cup Fresh Fruit

    1/4 Cup Unsalted Nuts

    Baked Apple with Cinnamon

    1/4 Cup Unsweetened Raisins

    Greek Yogurt

    Flavored Rice Cakes

    Low Fat or Fat Free Cottage Cheese

    Cherry or Grape Tomatoes

    1 Slice Sprouted Bread with Nut Butter

    Unsweetened Dried Fruit

    Homemade Trail Mix

    Frozen Grapes

    Part Skim Mozzarella String Cheese

    Homemade Snack Bars

    Smoothie with Leafy Greens

    Watermelon & Jicama Salad

    1 Cup Air Popped Popcorn with 1/2 Tablespoon Omega Butter

We hope you will enjoy these snacks and incorporate some of them into your diet.  We would love to hear what your favorite healthy snacks are too!

Stay healthy friends.
-Julie

8 Helpful Truths for Breastfeeding Moms

I decided to write about something near and dear to my heart this week... breastfeeding. As some of you may or may not know, I gave birth to the most perfect human being in May this year (I might be a little biased). While I was pregnant I made the choice to commit myself to breastfeeding. I say commit because dang, is it hard! There's so much you don't realize... latching, sore nipples, waiting for your milk to come in, worrying about supply issues... it can be pretty stressful. Having gone through almost four months of it now, I am by no means an expert... but I do feel like I can share some of my hard earned wisdom. I came up with 8 ways to make breastfeeding a little easier for yourself.

1. Drink a TON of water. I can't stress this enough. If you want a good milk supply this might be the key. Hydrate, hydrate, hydrate... and when you think you can't hydrate anymore... hydrate some more. You should be drinking at the very minimum half of your current body weight in ounces. If you weight 140 that means you need a minimum of 70 ounces per day.

2. Eat. Hopefully this one shouldn't be too much of a problem for you. Breastfeeding makes me feel like a bottomless pit. I seriously feel like I could eat us out of house and home. But, sometimes life gets busy and you forget to eat or you start thinking about that baby weight you gained and you're tempted to diet. DON'T DO IT! Listen to your body and eat when you're hungry. Keep healthy choices at home and get rid of the junk. Your baby will thank you.

3. Don't be afraid to ask for help. This is huge. Like I said before, breastfeeding is a commitment. There will be plenty of times you want to quit. That doesn't make you a bad mom, it makes you normal. If you're not sure it's going right or your baby is having a really hard time with the latch find other moms to ask, look up local Le Leche League meetings and go to one, hire a lactation consultant... do whatever you need to do to get help before you throw in the towel. 

4. Get yourself some good nipple cream. Real talk: getting your nipples sucked on almost 24 hours a day can freaking hurt. They might get chapped and bleed and crack and it will suck (no pun intended). Get lanolin cream for your nips.

5. Know the symptoms of a clogged duct. Trust me, you're gonna want to catch these suckers early on before they get too bad. If your breast is hot to the touch, feels bruised and nursing is painful... you might have the starts of a clogged duct. It also can come with a slight fever. If you catch it early on,  hopefully it won't develop into mastitis. The best thing to do is exclusively nurse on that side and pump the other side until it's cleared up. You'll know when it's better, promise.

6. Give yourself time. Don't expect to have it figured out overnight. In fact, don't expect to have it figured out for the first three months. Yes, I know... that sounds like a long time. Don't get me wrong, it starts to get easier before that, but something really clicks around the third month. When you go out in public plan on keeping the trips short because in the beginning when you're learning how to feed wearing shirts is tough. I think I spent a good portion of those first months topless. Once they get head control and the latch down public feeding becomes way easier... and so does wearing a shirt. 

7. Write everything down. Between little sleep and taking care of a tiny human my brain is mush. Don't rely on your memory to remember when your last feeding was, write it down. I have a fancy app on my phone that helps me keep track and some days it's a sanity saver. I know they say you'll learn your baby's hunger cry but... mommy confession: in the beginning all the cries sounded the freaking same to me. 

8. Give yourself some grace. As a new mom you're going to have so many things you have to learn all at the same time. There's tons of trial and error involved... and lots of tears too. It's normal. You'll have break downs, you'll have a messy house, you'll lose track of when you showered or brushed your teeth last. It's 100% okay. I think as moms we don't always talk as openly as we should about the struggles. Being a mom is hard. If you have a bad day, it's okay. If you have to supplement with formula, it's okay. You're doing a good job, even if you feel like you're not. At the end of the day if your kid is still breathing, I'd call it a success. 

Just in case you're wondering... the picture was taken by my incredibly talented friend Jasmyn Smith. You can view more of her work on her website: www.jasmynmarie.com 

- Leslie

Eat Right to Learn Right.

Breakfast. It's the most important meal of the day... Not just for you, but for your kids too! Studies show that kids in school skip breakfast more than any other meal. That means your kids could be going more than 12 hours before getting food in their bellies. This might not seem like a big deal, but what if I told you being hungry affects their ability to learn? Changes things, doesn't it?

Think about it, when you're hungry it's hard concentrating. The same goes for your kids. Kids who eat breakfast perform better in school and have less behavior problems. I don't know about you, but I find that pretty interesting. I bet your kids teachers would too! 

So how do you find time in your whirlwind of a morning to make sure your kids get some fuel? Start small. You don't have to go all Betty Crocker for breakfast. It can be as simple as a yogurt and some fruit. Maybe finding time for food isn't the problem... Maybe your kid just isn't hungry. Try having them get dressed first and give their tummies some time to wake up. 

Still feel like you need some help in the breakfast department? Check out www.kidseatright.org for some recipes and ideas!

-Leslie

Managing Food Allergies

 

Many adults and children are living with food allergies.  They Mayo Clinic estimates that 6-8% of children and 3% of adults have one or more food allergies.  Consuming a food that we are allergic to triggers an immune response.  This immune response can result in a variety of symptoms including digestive problems, hives, swollen airways and anaphylaxis, which can be life threatening. 

The top eight allergens are fish, shellfish, peanuts, tree nuts, dairy, wheat, soy and eggs.  These are the most common allergens but food allergies are not limited to just these foods, some experience allergies to corn, fruit and other items.  By avoiding foods we are allergic to, making smart decisions while eating out and safely preparing food we can keep from experiencing a frightening and uncomfortable reaction.

Some food manufacturers print advisory statements on food labels alerting us there is a risk of cross-contamination i.e "produced in a facility that also produces products containing peanuts".  These statements are helpful but not required by law.  It may be necessary to call the manufacturer with questions or concern about how the products was made.  If you don't feel confident the product is allergen free, don't eat it! 

It is important to thoroughly read the ingredient list to see if the allergen or a derivative of the allergen is in the food product.  Keep in mind manufacturers may change their ingredients without notice, so even if you have purchased a certain item before it is wise to read the ingredient list at each purchase.

When preparing foods always start with the allergen free foods.  Wash your hands well and clean all cooking equipment, food preparation surfaces and utensils with hot soapy water.  When finished cooking the allergen free foods, remove them from the cooking area and store properly so they do not come into contact with any allergen-containing foods.

Fortunately, many restaurant these days recognize the serious risk associated with food allergies and want to keep their customers safe.  Before dining out take the time to review the menu online and call ahead with any questions.  At the restaurant, request to speak with a chef or manager regarding the food allergy and making appropriate selections.  When your food is delivered once again confirm that it was prepared correctly.  Avoid buffets and self-serve areas, cross-contamination is likely as utensils may be shared and food can be spilled.

Taking a little extra time to choose the right foods, prepare foods safely and plan ahead can help to avoid accidental ingestion of a food allergen.  A great resource for people living with food allergies is Food Allergy Research & Education, FARE.  You can visit them online at www.foodallergy.org.

Stay healthy friends!

-Julie