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Lexi wrote:
Hello! Have you done a lot of experimenting with whey protein powders? You have enlightened me that they are great to add into healthy baked goods for a boost of protein! Are there any brands that you find bake the best? Any that bake the worst?
Have I done experimenting?! Oh, have I! On the protein powder topic, make sure you read this post first: Protein Powder Tips
A handful of DO’s and DON’TS for cooking with protein powder:
DO use whey protein for baking. The brand doesn’t matter, in my experience most brands behave about the same. You may find some flavors better than others, but in baked good there are usually many other ingredients so any nuanced taste differences between different protein powders isn’t distinguishable.
In my kitchen now I have Optimum Nutrition 100% Whey, and EAS 100% whey. But I have used many others, including store brands from the grocery store.
Here are some other good whey products which would work for various cooking applications (and they are all on the less-expensive side). I like to keep both vanilla and chocolate on hand in my kitchen. Chocolate obviously goes in anything chocolate-flavored and vanilla (or natural) can be used for everything else, including fruit flavored smoothies or bars. Most of these are lactose free as well, making for easier digestion.
Cytosport Whey Isolate 2lb
Designer Whey Protein 2 lbs
Whey Protein – Chocolate
Whey Protein – Natural
Whey Protein – Vanilla
On the flavor topic, I don’t usually go for the fancy flavors, Cookies N Cream, Root Beer etc. But you might like them, and there certainly are a lot of fancy-dancy flavored proteins out there. I just like the basics so I have many options for recipes to put them in.
DON’T use casein protein for baking, because it will dry things out like crazy. Whey also tends to do that, but I account for in recipes with the amount of liquid and baking time, but casein won’t be the same.
DO know your scoop conversions: if a recipe says 1 scoop of protein, it’s generally 1/3 cup, and will provide 20-24 g protein.
DO use extra liquid or oil when adapting your own recipes to include protein powder. Also DO adjust baking times to be slightly shorter.
Besides baked goods, other things you can boost with protein powder include oatmeal, smoothies, pudding, pancakes, and frappuccino-style coffee drinks. I also make protein packed ice cream in my Vita-Mix. Soooooo good.
With oatmeal, DON’T add the protein powder before cooking! You’ll get a clumpy coagulated mess. Cook the oatmeal first, and either (1) let it cool for a few minutes, then stir in the protein powder or (2) mix the protein powder with a small amount (~2 Tablespoons) of water or milk in a separate bowl until smooth, then pour over cooked oats and stir. I prefer method 2.
I have some horror stories of where adding protein powder was downright disastrous. I’ve tried adding protein powder to homemade popsicles/fudge pops, and it’s a definite DON’T. Gross texture. I’m also not a fan of protein powder and cottage cheese, but I know several people who do enjoy this combination, so I guess it’s a matter of personal taste.
Here’s one of my favorite protein boosted coffee drinks for the summertime:
Mocha Frappuccino
- 1 cup brewed coffee
- Ice cubes
- 1/2 scoop chocolate whey protein powder (you can use vanilla too, it just won’t be “mocha”)
- 2 Tablespoons skim milk or Silk unsweetened soymilk
- 1 packet calorie-free sweetener
1. Fill a tall glass with ice cubes and pour coffee over.
2. In a separate small mug, combine whey protein, milk, and sweetener. Mix with a fork until lump-free. Pour over coffee, add a straw and enjoy! (Especially since it didn’t cost you 5 bucks!)
It’s not about me….. it’s about YOU.
Relax, I’m not breaking up with you. I’m reminding you of what this website is all about. It isn’t about a dietitian, it’s about hundreds of people being helped by a dietitian. Getting their questions answered, learning the facts behind the media hype, and hopefully being inspired to make some nutritious meals for themselves and their families. This is place to come find tips, tools and recipes to help YOU be as healthy and vibrant as possible.
 So for YOU my readers, I’m excited to announce another way to help support your journey in the nutritious life. I’ve been selected by OpenSky to host an online store recommending products which are consistent with AskGeorgie’s philosophy on nutrition, fitness, and life. OpenSky is changing how people shop, and I am stoked to be a part of the launch. It’s like having a expert as your personal guide, no more being barraged by slickly-marketed products, having no idea about how good they actually are. Ever wanted to go food shopping with a dietitian, or have one help make suggestions for your kitchen? Now you can. And it’s online, you don’t have to even put on pants.
Unlike going to a mass retailer, you can browse the AskGeorgie OpenSky store and:
1. See only items hand-selected by a Registered Dietitian and Personal Trainer for excellent nutrition and health.
2. Get exactly the ingredients I use in my recipes, for the most delicious, fool-proof results.
3. See my most-beloved kitchen tools and gadgets. Even though I cook with a passion, I live on a budget and have a small kitchen, so my standards for food prep tools are lofty. I don’t buy a lot of cookware or kitchen tools, so what I have better earn its keep and contribute to healthy living.
4. Benefit from my years of taste-testing thousands of health-oriented food products, so you don’t have to try them all! (If I had a nickel for every “diet”, gluten-free or dairy-free product I bought but couldn’t manage to choke down…..)
5. Save some time scanning labels for trans fats. In my store: No hydrogenated oils. Ever.
6. Speak Up and impact the store! Tell me about products you want to try but can’t get in your neck of the woods, or suggest a product that you love and think others might want to see in my OpenSky store. Recently, I’ve heard from readers about hankerings for things ranging from low-carb tortillas to bacon-flavored salt. (Yes, I got it, and yes, it’s pretty cool.)
Thanks to the beauty of the internet, even if you live in rural Idaho (you know who you are!) I can help you get your hands on exactly the ingredients you need or crave.
For suppliers out there, if you feel your healthy product is up to snuff and deserves a spot on my store shelves, drop me a line and we’ll talk. And if you still are pining for an in-person grocery tour, I am still offering those too. Pants, however, are required.
So come on in and shop with me at the launch on August 10th!
A recent study involving nearly 60,000 pregnant Danish women indicates that drinking a lot of diet soda may be linked to prematurity. Women who drank at least one diet soda a day were 38% more likely to deliver their babies early (earlier than 37 weeks gestation) than women who drank no diet soda. Women who drank four or more diet sodas each day were 80% more likely to deliver a premature baby. The results were consistent whether the women were of normal weight or were overweight.
 According to the March of Dimes, one in eight babies is born premature, or 13%. If this holds true, then a woman who drinks one diet soda a day would have a 17% risk, while women drinking 4 or more a day would mean a 22% risk of early birth.
What does this mean? Should you be alarmed if you’re expecting and have been enjoying diet soda all along? No, I don’t think panic is warranted. First, this one study does go against the weight of studies that have shown artificial sweeteners to be safe during pregnancy. That is not to say it should be ignored – but it should be taken for what it is. A single study. This is definitely a topic on which more research is warranted.
It’s also worth mentioning that many different types of artificial sweeteners are used in diet drinks, and this study did not differentiate between sweeteners. So it may be that some are harmless, and some aren’t. From this study, we simply won’t be able to tell. But it would probably be prudent to reduce or eliminate artificial sweeteners from your diet while pregnant. The easiest advice for me to give is : just drink plain water if you’re pregnant. And if that suits you, go right ahead! However, if that doesn’t sound like realistic advice to you, if you really like having your drinks taste like something, there are still options.
So should you give up diet soda for regular sugar-sweetened soda? I’d definitely say no to that one. When it comes to regular sugar-sweetened beverages, the data are much less ambivalent. Sugar sweetened beverages are bad for you in many ways, increasing risk of obesity, high blood pressure, and gestational diabetes. No one disagrees with that.
But giving up diet soda is hard! It’s common for me to hear about people claiming to be “addicted to” diet soda. Some people find that moderation just isn’t possible for them, so cold-turkey is the way to go. No more diet soda, period. More commonly, I find people succeed with tapering down their soda consumption. Replace some of the instances in which you drink soda with water or an unsweetened beverage, and keep reducing until you are comfortable with a lower soda intake. Personally, in high school I drank little liquid besides diet soda – but in the years following I tapered it down and now only drink one occasionally.
No studies to date have shown any harm from the approved sweeteners for non-pregnant women, but I figure moderating one’s exposure can’t hurt. If you currently have a diet soda habit and want to decrease the amount of it you drink, try switching to unsweetened tea, plain water, or unsweetened flavored waters. I’ve been making iced green tea each morning, and although I don’t like hot green tea, I’ve found I don’t mind it over ice. I do use artificially sweetened drink mix such as Crystal Light, but I make my drinks only 1/4 strength, so I get much more hydration without loading up on the sweeteners. I also am not pregnant – if I were, I might be motivated to cut sweeteners out of my diet completely, but for now I’m quite comfortable with a moderate intake.
Click here to read the abstract of the article (published in the American Journal of Clinical Nutrition).
Got something to say about this finding? Do you drink diet soda, or have you in the past but cut down? Leave a comment, especially if you have a tip to help others!
Many people think of skinless chicken breast as their default lean protein option, but don’t forget than certain cuts of pork can also be quite low in fat. Pork tenderloin and pork loin can both be very heart healthy options. Tenderloins don’t need much trimming, but boneless chops cut from the loin have a white ring of fat around the edge that you can easily trim away. The interior meat has very little marbling.
In case you have worries about your pork drying out, lean meat doesn’t have to take on the consistency of shoe leather. Don’t use that as an excuse to buy fattier meat. In the recipe that follows, you’ll see a good technique for lean pork that will still produce flavorful, juicy results. One important step is to let the pan get good and hot before adding the pork, that will seal in the juices and produce a nice golden color. Also, choose pork chops that are slightly thicker; they will also retain moisture better than thin ones. (And they’re easier to stuff because you don’t have to be a neurosurgeon to slice a pocket into the side).
 While nobody wants to overdo their pork and toughen it, you really don’t want to undercook your pork and be at risk of getting sick. The best solution, buy a meat thermometer – and use it. They usually cost about 5 dollars, which is soooo worth it if you avoid even ONE bout of food poisoning, isn’t it? Cook until the internal temperature of the thickest part registers 160 degrees F, and you’ll know it’s safe. No need to cook it higher than that, it will only get drier. In the recipe that follows, if the pork reaches 160 degrees before the spinach and mushrooms are hot, just take it out of the pan. (Pork chops that are 3/4 to 1 inch thick take about 7 or 8 minutes to be fully cooked.)
This recipe utilizes the convenience of frozen spinach and canned mushrooms to make a super-quick weeknight meal. The extra mixture used to stuff the pork chops is cooked alongside them and serves double duty as a side dish. If you have fresh mushrooms and spinach on hand, by all means use them! Just measure 2 cups cooked spinach, and about 2 cups of sliced mushrooms.
And in case you want to know more about “the other white meat”, read here for tons of info on buying, storing and cooking pork.
Pork Chops Stuffed With Spinach and Mushrooms
- 2 cups frozen spinach, thawed and moisture squeezed out
- 8 ounces canned sliced mushrooms, drained
- 2 cloves garlic, minced
- Freshly ground black pepper to taste
- 2 (5-ounce) center-cut pork chops, trimmed of all visible fat
- Salt
- Cooking oil spray
- Combine spinach, mushrooms, garlic, and black pepper in a mixing bowl; stir to blend.
- Place pork chops on a cutting board and use a paring knife to slice a pocket into the side of each chop to hold the filling. Enlarge the pocket carefully without cutting all the way through. Use 2 to 3 tablespoons of spinach mixture to stuff each chop. Secure with toothpicks if needed.
- Season pork lightly with salt and pepper. Coat a medium nonstick skillet with cooking spray and heat over medium flame. When hot, add pork and cook until golden brown underneath. Turn chops over and move to one side of pan. Add remaining spinach mixture to pan and cook, stirring occasionally, until pork reaches an internal temperature of 160 degrees F in the thickest part. Divide spinach-mushroom mixture between 2 plates and top each with one pork chop.
Makes 2 servings
Per serving: 261 calories, 6 g total fat, 2 g saturated fat, 73 mg cholesterol, 13 g total carbohydrate, 7 g dietary fiber, 43 g protein, 924 mg sodium.
Fun Fact: Older meat thermometers may say to cook pork to 170 degrees, but this guideline has been revised to 160 in recent decades so you can rest confident that 160 degree pork is A-OK.
Do you use a meat thermometer? Do you own one?
Hi Georgie! I asked this question of my Lean Eating coach and received some good information, but I am curious as to your response as well because I know you are a runner.
I am going to start training for a few half-marathons soon. Since my mileage will be increasing soon along with the length of my workouts, I’m starting to think about workout fuel. My long run training pace is fairly slow (~11:00 min/mile) so my longer runs will be nearing the 2 hour mark. I like to have some kind of nutrition during these runs. I don’t worry so much if I’m doing 8 miles or less. In the past, I used Sports Beans or a gel and drank water. What can I do now that is PN friendly with fat loss as a goal? My coach recommended a mix of something like 15g carbohydrate, 7.5g protein, and 5g BCAAs for every hour of training. What do you use for fuel during runs? If you use something with protein – does it carry well during your runs? I have a CamelBak fanny pack device that I use for sipping during the run. I don’t know how a protein drink would hold up in there over a few hours. Thanks for any tips! Kia
 Hi Kia! Training for a long race is a great experience, and what you choose to eat and drink while training can help you finish the race feeling great! (And you can even take goofy finish line photos like me – this was at the RU Unite Half Marathon in April). In short, I don’t typically consume any protein during my long runs, but stick to easily digested carbs (either gels or sports drink) and water. Actually, I tend to not take in carbohydrates on training runs and rely on them for the race only.
There are mixed opinions on carbohydrate intake for endurance sports. The prevailing sports nutrition wisdom has been “The more carbs, the better”. While this works to some extent for some individuals, it can also make it hard to shed fat, which you mentioned as one of your goals. Some athletes ascribe to an opposite tactic, known as “Train low, race high. They believe that by training your body to perform without exogenous carbohydrate you will increase your ability to oxidize fat. Some people take this philosophy so far as to deplete their glycogen stores before running long distances, to train themselves to run on low reserves of carbohydrate. Well, in my experience, without enough glycogen I simply can’t get through the long runs, so what works for me is a middle-ground tactic. I don’t pack in the carbs, (to avoid packing on the pounds) but I also don’t torture myself by trying to run with no glycogen in my tank.
Personally, I simply don’t want to take in more sugar than I have to, and if I’m going to eat carbs, I want something yummier than a sports drink! I aim to maximally replenish my glycogen stores after every training session by including ample carbs and some protein ASAP after training. (Usually 40-100 g carbs in the 3 hour post workout window, depending on the workout, 40 g would be for an hour of training, and I increase from there.) Post-workout is when I focus on consuming most of my highest carb foods like bread, oatmeal or high carb bars. I keep my glycogen stores full between workouts by eating small frequent meals, each with slow digesting carbohydrates from vegetables, legumes, and the occasional fruit. I have a good meal before I run too, and never run on an empty stomach. With this preparation in place, I find I can get through even long workouts without needing sports drink or gel. And I’m much happier eating some bread, pasta or cereal for my carbs than drinking sugar water.
Including protein or amino acids DURING training may help diminish muscle breakdown, but research hasn’t really shown any performance benefits of having protein+ carbs instead of carbohydrates only. Protein can, however, cause gastric upset in many people because it slows the rate of stomach emptying. (And gastric upset is something I deal with all too often.) The more protein % in your drink, the more likely digestive troubles will ensue. I don’t see any performance benefit since protein doesn’t supply much of the energy needs during long runs, and in my own experience I haven’t felt any better when I tried gels with protein included. I am always mindful of the calories I consume (yes, even when marathon training!) so I only want the calories that I need to push through those last few miles – and those are carbs, the fastest, most digestible fuel for my aching muscles. So I save my protein drink for after the run, but I get to it right away, to stop catabolism and start repairing muscle.
I have never taken BCAA, so I’m sorry I can’t give you any firsthand experience there. I would expect them to be easier to digest than protein, so you might want to try just BCAA + carb if you have tummy trouble with the higher protein %. I say give the mix your coach suggested a try. If you feel good and don’t have any digestion issues, then stick with it! If you feel you need more carbohydrate and don’t want to include more calories, I’d swap some of the protein for more carbohydrate. Same goes if you have stomach trouble.
On the portability issue, I wouldn’t want to drink a dairy based protein drink during the run, simply due to taste. You might find Isopure or another fruity protein drink more tolerable if you do want to consume protein on the run. You could mix it with maltodextrin or a premixed sports drink like Gatorade. (I do recommend getting some sodium and potassium in your drinks, especially in hot weather.) I always know I’m electrolyte depleted after a run because I get a very specific headache in the front of my skull, above/behind my eyeballs. Potassium containing foods seem to ease this, but I don’t have scientific data to back it up. 
Hope this all helps! As most runners will tell you, the same fueling strategies don’t work for everyone, but hopefully you have a starting point to find the best solution for you. Write back anytime and good luck training!
Romano-Ely BC, Todd MK, Saunders MJ, St. Laurent TG. Effects of an isocaloric carbohydrate-protein-antioxidant drink on cycling performance. Med Sci Sports Exerc. 2006;38(9):1608–1616.
Valentine RJ, Saunders MJ, Todd MK, St. Laurent TG. Influence of carbohydrate-protein beverage on cycling endurance and indices of muscle disruption. Int J Sport Nutr Exerc Metab. 2008;18(4):363–378.
Ivy JL, et al. Effect of a carbohydrate-protein supplement on endurance performance during exercise of varying intensity. Int J Sport Nutr Exerc Metab. 2003;13(3):382–395.
Saunders MJ, Kane MD, Todd MK. Effects of a carbohydrate-protein beverage on cycling endurance and muscle damage. Med Sci Sports Exerc. 2004;36(7):1233–1238.
It’s no secret, I love calamari (also known as squid). It’s not expensive, but feels special when I make it because it’s not an everyday meal. Since I’m always watching my grocery bills, I find myself using calamari more often than shrimp nowadays when I want something other than chicken. It’s high in protein, low in fat, and pairs perfectly with other ingredients I love like heart healthy olive oil, tomatoes and herbs.
If you missed some of my previous calamari recipes or want to learn more ways to use squid, check out Broiled Calamari with Lemon and Parsley, Faux Fried Calamari and Calamari Marinara to learn how to prep this delightful seafood by broiling, baking, or simmering in tomato sauce. Then in today’s recipe you’ll learn how to boil it (briefly!) and marinate to squiddy perfection. *The secret to tender calamari is devastatingly simple – don’t boil it longer than you absolutely have to and immediately put it in ice water to chill it fast. Now you know.*
This Italian marinated seafood salad is a real treat, especially in summertime when tomatoes and herbs are at their peak, and cool meals are extra-enticing. I love the medley of olive oil, lemon juice, herbs and fresh tomatoes with the tender calamari. To keep your calamari tender (not tough or chewy), keep the boiling brief and put it into an ice bath to stop cooking.
This recipe may be enjoyed on its own or served over a bed of greens or pasta. The delicious flavors develop even more by the second day, so leftovers are worth fighting for!
Makes 4 dinner-sized servings
- 1 ½ pounds cleaned squid, tubes and tentacles
- 2 tablespoons lemon juice
- 2 tablespoons red wine vinegar
- 2 tablespoons extra-virgin olive oil
- 1 large garlic clove, minced
- ½ teaspoon salt
- ¼ teaspoon black pepper
- ½ red onion, halved lengthwise, then thinly slice crosswise
- 15 pitted kalamata olives, halved lengthwise
- 2 cups cherry or grape tomatoes, halved (¾ pound)
- 1 red bell pepper, cut into thin strips
- 1 cup loosely packed fresh flat-leaf parsley leaves
- ½ cup loosely packed fresh basil leaves
- Rinse squid and pat dry with paper towels. Halve clusters of tentacles lengthwise, and cut bodies into 1/3” wide rings.
- Cook squid in a 5-quart pot of boiling water until just opaque, 60-90 seconds. Drain in a colander and immediately transfer to a bowl of ice water to stop cooking. When squid is cool, drain and pat dry.
- In a small bowl, whisk together lemon juice, vinegar, oil, garlic salt and pepper.
- In a large bowl, combine squid, onion, olives, tomatoes, red pepper, parsley and basil. Toss with dressing and season to taste with salt and pepper. Let stand at least 15 minutes before serving.
Makes 4 servings
Per serving: 281 calories, 11 g total fat, 2 g saturated fat, 395 mg cholesterol, 16 g total carbohydrate, 3 g dietary fiber, 28 g protein, 522 mg sodium.
Jennifer writes:
Hi Georgie,
I have been looking for La Tortilla Factory wraps EVERYWHERE! Where do you find them?? I found them when I was in Georgia and I can’t find them anywhere in PA or around Princeton, NJ. Please Help!
I love La Tortilla Factory wraps, too! They are definitely worth hunting down. I have bought them at the A&P in North Brunswick, NJ, just up Route 1 from Princeton. (Look in the deli section.) BUT, you can buy them online from the company’s website! Go here and shop til you drop!
Once they arrive, use them to make some fabulous meals like Pesto Turkey Melt, Breakfast Burrito, Chicken Gorgonzola Flatbreads, Pizza Wrap, or 5-Minute Flatbread. Enjoy!!
Question: Have you ever found a specific product you liked so much you’d buy it over the internet or drive outside your normal radius to get it? I’d love to hear what it was! Leave a comment.
With only 3 ingredients, this low-calorie, low-sodium recipe couldn’t be easier or more healthful! Steaming asparagus in the microwave keeps nutrients in and produces perfect crisp-tender results without the need for any additional fat. Lemon zest and paprika give this side dish citrusy zip, flavor and color. If you prefer your asparagus more tender, cook for a few additional minutes in step 1.
Serving side dishes like this one can help your whole family eat healthier and achieve a healthy weight. Rather than serving the main course family-style, dish out servings of heartier (more calorie-dense) fare in the kitchen and serve low-calorie vegetables on the table. That way, any appetites that require second helpings will be encouraged to take seconds of the veggies. If you’re a strict calorie-watcher, don’t be afraid to take multiple servings – it’s encouraged! Filling up on asparagus or other healthy vegetables will lead to you taking in fewer calories in the long run than if you push back from the table unsatisfied, and end up raiding the freezer for ice cream 2 hours later.
This recipe also provides a great example of how to cook with less (or without) salt. Its sure is easy to make a simple vegetable taste better with a sprinkle of salt and black pepper, but if you need to reduce the sodium in your diet, skipping the salt can leave your food disappointingly bland. I hate bland. Use lemon zest and/or fresh herbs to perk up vegetables without much fuss and no added sodium or calories.
(For lemon zest, just rub a lemon on the fine side of a box grater (or a zester) to remove the yellow part. Don’t go too deep, you don’t want the bitter white layer underneath. ) Try oranges and limes too!
- 1 pound asparagus, ends trimmed
- Zest from one lemon
- Paprika
- Place asparagus in a ceramic or glass casserole dish with a lid. Add 2 tablespoons of water to the dish. Cover and microwave 5 minutes. Stir and check for doneness. (If desired, cook 1-2 additional minutes.)
- Drain water from casserole dish and pat asparagus with a paper towel to absorb excess moisture. Sprinkle evenly with lemon zest and paprika and serve.
Makes 4 servings
Per serving: 23 calories, 0 g total fat, 0 g saturated fat, 0 mg cholesterol, 5 g total carbohydrate, 3 g dietary fiber, 2 g protein, 2 mg sodium.
What’s your favorite way to perk up vegetables without adding lots of fat or calories? Leave a comment!
Special thanks to a member of my recipe testing panel, the wonderful Cherie S, who helped me crank out and improve many MANY prototypes of this recipe. And now it’s ready for the world: A delicious, moist, cinnamony, crumbly cake which is leaps and bounds better for you than anything from an Entenmann’s box. I’ll admit it, I didn’t think a healthy coffee cake was possible until I sank my teeth into it.
We slashed sugar and calories, and boosted nutritional value with whole grain flour and oats. The extra fiber and protein in this delectable snack or dessert will help keep you full and satisfied, not just craving more and more sugar. Yogurt and applesauce keep the cake moist with very little oil. A small amount of real butter adds flavor to the streusel topping, but only one tablespoon is used in the whole cake. You won’t find butter used in many of my recipes, but every now and then, some of the real thing really is absolutely worth it. Does that mean this is health food? No. Don’t eat it all day long. But after a day of healthy eating, a 165 calorie treat definitely fits in most people’s food budgets. And this cake is worth every calorie.
 If you can find a good quality cinnamon, (like Saigon Cinnamon from McCormick, my absolute favorite), use it! I know, there are big, cheap things of cinnamon, but you really do get what you pay for with cinnamon, so spend the extra $2 or $3. Saigon cinnamon is sweeter, warmer and more flavorful than the cheaper type, and less bitter. Plus, cheap cinnamon usually has fillers/starches in it, and I’ve noticed it makes oatmeal the consistency of ….phlegm.
Substitutions: If you don’t have rum extract on hand, omit it and double the amount vanilla extract. If you don’t have oat flour, you can use whole wheat instead, or make your own. Just process some oatmeal (instant, quick, or old-fashioned) in a blender or food processor until finely ground. You can also use additional flour in place of the whey protein if you don’t have any, but the cake may need the baking time extended by a few minutes. Lastly, if you prefer another sweetener, you can use real sugar in the cake or another sweetener of your choice equivalent to ¾ cup sugar in sweetness.
 Cake:
- Cooking oil spray
- 1 cup oat flour
- 1 cup whole wheat flour
- 2/3 cup vanilla whey protein (2 scoops)
- ¾ cup Splenda granulated or sugar
- 1 teaspoon baking powder
- 1 teaspoon baking soda
- ½ teaspoon salt
- ¾ cup nonfat plain Greek yogurt
- 1 egg plus 2 egg whites, lightly beaten
- 1 cup unsweetened applesauce
- 2 tablespoons canola or macadamia nut oil
- 2 tablespoons water
Streusel Topping:
- 1 tablespoon cinnamon
- 2 tablespoons brown sugar
- ½ teaspoon vanilla extract
- ½ teaspoon rum extract
- 1/8 teaspoon salt
- ½ cup quick oats
- 1 tablespoon butter
- Preheat oven to 350°F. Coat a 13×9″ baking dish with cooking spray.
- In a large mixing bowl, combine the oat flour, whole wheat flour, whey protein, Splenda, baking powder, baking soda, and salt; stir to blend.
- In a separate mixing bowl, combine yogurt, eggs, applesauce, oil and water. Stir until smooth, then add wet ingredients to bowl containing dry ingredients; stir to blend just until uniformly moistened. Spread evenly in pan.
- In a small bowl, stir together cinnamon, brown sugar, vanilla extract, rum extract, and salt. Add oats and stir to blend. Add butter and rub in with fingers until mixture is moist crumbs. Sprinkle evenly over batter, and use the handle of a wooden spoon to poke some of the streusel into the batter. (Poke it about 20-30 times)
- Bake 25 minutes; allow to cool before cutting into 12 pieces. Wrap individually in plastic wrap and store in refrigerator or freezer.
Makes 12 servings
Per serving: 165 calories, 5 g total fat, 1 g saturated fat, 25 mg cholesterol, 21 g total carbohydrate, 3 g dietary fiber, 4 g sugar, 9 g protein, 294 mg sodium.
(If you use 3/4 cup sugar instead of Splenda) 205 calories, 5 g total fat, 1 g saturated fat, 25 mg cholesterol, 32 g total carbohydrate, 3 g fiber, 17 g sugar, 9 g protein, 294 sodium.
Would you like to be on my recipe testing panel? Sometimes I need someone to verify cooking times, tell me if my directions are clear, or vote on which photo you like more. If you’d be interested in cooking and sharing your opinion on recipes before they appear on the web, drop a line using the Contact Georgie form at the top of the page.
 If there were one repeat question I receive often, it would be some variation on “How can I get a flat stomach?”
And the majority of these complaints/queries come from women who blame pregnancy and childbearing for their midsections. So for all the moms and moms-to-be out there, this post is for you! (If your belly frustrations aren’t from pregnancy, and for the fellas reading, that post is coming later.) 
Truthfully, the main reason I’ve never addressed this topic is because there is frustratingly little one can do to target body fat on a specific site of the body. You know we can’t spot reduce, right? But it’s not just a fat-loss issue. In addition to fat, the post-baby belly pooch is caused by changes in muscle tone and shape, connective tissue, and skin laxity. With a multifactorial cause, there must be something one can do to improve the area, if not return it to Victoria’s-Secret-model tautness.
I don’t have any kids of my own. So to learn more about this question, I scoured the scientific literature, read a ton of popular internet content, and talked with many mothers and moms-to-be about their feelings on their post-baby belly. While a fair percentage of women felt there was “nothing to do but get a tummy tuck”, or “you never lose it, so get comfortable with it”, I learned a lot of tips which certainly can’t hurt to try.
Personally, I admit that having a flat stomach is important to me, and my self-confidence regarding my appearance. I’d never accept that there was nothing I could do about it — so my take is, if it won’t hurt, why not try? I recommend a four-part attack on the post-pregnancy pooch: to take your best shot at all the contributing factors.
Skin
A lot of the moms I asked said they used creams or oils on their belly skin during and after pregnancy to help moisturize and condition the skin, reduce stretch marks, and keep the skin elastic (to hopefully aid its return to non-pregnant tummy shape.) I consulted a skincare expert at a large cosmetic company on this topic, to see if it’s actually helpful. Her expert advice:
Use a good skin cream to keep your belly skin in a well-hydrated, healthy state. Hydration is a huge factor for skin health. You’d be surprised the simple visual effects you can get just by using a quality hydrating cream, which is any cream that effectively reduces water loss w/out clogging pores or giving you other ill effects. You don’t need to spend $150 on an antiaging cream, but you’re also not going to get as good of results from a $5 bottle. Retinol or retinyl palmitate may be used in cosmetics, but they are not nearly as effective as retinoic acid (which is only available by prescription). Retinoic acid has measureable wrinkle reducing and firming effects…however it’s mostly used for the face.
Other women I spoke to said they used cocoa butter. No one really could say whether it helped or not (and you’d have to have multiple pregnancies and try it both ways to know, wouldn’t you?) But it certainly can’t hurt, and as one woman pointed out “Having my husband rub lotion on my belly was very sweet bonding for all three of us.” Whether is helps with skin appearance or not, using moisturizer is a good idea to decrease the itchiness commonly reported late in pregnancy, when stretched skin is very susceptible to dryness.
 Connective tissue
Hormonal changes during pregnancy cause increased laxity in connective and muscle tissue. After all, there’s a lot of stretching that needs to go on, and increased laxity in pelvic joints and ligaments help with delivery. You can’t do too much other than let your body’s hormones do what they will during and after pregnancy. But following delivery, levels will return to normal, and so will your connective tissue.
Belly binding is a popular trend in other cultures that is becoming popular in the U.S. Essentially, the idea is that wearing a supportive garment (something like a girdle) for a month or more after delivery helps reshape the abdomen. There are a million anecdotes from the companies selling these thingees that women “got back in their pre-pregnancy jeans in 2 weeks!” but actual research on these is nowhere to be found. However, I haven’t found any reports of them being risky in any way, so the biggest risk you run is wasted money and discomfort. I say: Can’t hurt, might help, I’d try it.
Muscle
All the moisturizer and belly binding in the world won’t help as much as some hard work to rebuild strength in your core. Firming up muscles can do a lot, not only for the appearance of your tummy, but to lessen back pain, improve your posture, and decrease skin sagging. Not to mention a strong core helps in all sorts of everyday ways like carrying groceries and toddlers. Some of the best activities for improving core strength include pilates and using several different exercises to work all the muscles in the core, not just the rectus abdominis (6 pack muscle). Make sure to get clearance from you doctor for when it’s okay to exercise, but as soon as you get the green light, get moving!
This site has a list of well-described exercises to target the transverse abdominals.
This site will help you figure out if you’ve experienced diastasis recti, which is a separation of the abdominal muscles that can occur during pregnancy. Don’t panic if you think you have. Most cases can be fixed with corrective exercises and avoiding regular crunches, which can actually worsen the separation.
Fat
Okay, this is one we don’t want to think about – but some of the leftover belly squish is likely to be stored fat. Reducing your body’s fat stores comes down to healthy eating, creating a calorie deficit, and exercise. Breastfeeding is also great to help you expend some calories (and stimulate hormones which help return your uterus to its normal size.) Don’t go on a crash diet, but think about the less-nutritious foods you eat and try to consume fewer of them. It’s a great time to start practicing setting an example for your new family member by eating more fresh fruits and vegetables, and less chips, soda and candy. Don’t put a harsh expectation on yourself to drop weight like a Hollywood actress, just aim to lose weight gradually and healthfully until you are close to your non-pregnant weight. If it’s been years since you delivered and you still have some belly fat to lose, it’s never to late to try eating better!
One safe and effective strategy is to try and cut 250 calories a day from food, and expend 250 calories more in physical activity. This net deficit of 500 calories a day is enough to shed one pound of fat a week. If you choose high volume, filling foods (think air-popped popcorn, broth-based soups, raw veggies and fresh fruit) you may not even notice that you’re eating less calories. You can use this handy calculator to find out how much exercise you need to do to burn 250 calories. Consider consulting a Registered Dietitian if you’d like help determining how to best meet your nutritional needs with a personalized diet.
So there you have it. In summary, pregnant women can take several steps which may help (and can’t hurt) such moisturizing and belly binding after delivery to help prevent postbaby pooch. All women (moms or not) can help firm their midsections through strengthening exercises and shedding excess fat with smart diet modifications.
Real Women Chime In
“I did a variety of things. First of all I was probably a little obessive about weight gain and only put on 30lbs. I worked out 6/7days a week and worked until I delivered. My workouts included cardio, strength training, and core work. I did Kiegels at every traffic light every time I was driving. I felt great after I delivered and was ready to go home the next morning. After delivery: I did use a belly binder, I think that it helps because you definitely have abdominal latency after delivery. I also nursed which helpes the uterus contract down and decrease the amount of bleeding you have. Right after I delivered, in the hospital bed I started Keigels, pelvic tilts, and gentle bridges. Abdominal and perineum muscles are like any other, atrophy sets in fast!!!! Again I felt really good so when he was two weeks old I started walked 2-3 miles a day and gentle swiss ball exercises. At 4 weeks theraband and bike. At my postpardum check up (6weeks) the doctor cleared my and I started running. I got back to my prepreg weight in less than 6 months. HOwever… things are definitley relocated. The belly has no stretch marks, but not the same tonal appearance. I am not sure if that makes sense.”
“I had Christopher when I was 20 and snapped back pretty quickly with minimal stretch marks and such. Dylan came along when I was 24 and I gained over 60 lbs with him as I was in Alaska and I honeslty believe the cold weather and the water retention had something to do with it. Also the lack of fresh veggies and fruits that were available to me at that time. After Dylan was born (9 lbs 23 oz) ouch… My stomach looked like a deflated balloon. It took me months to get it back into shape. I used Vit E oil which worked great for lightening of the scarring. I still have scars 20 years later but I dont really worry about them much. My boys call them their personal tattos they gave me and I have no plan to ever have them removed. The one thing that I have a problem with is that I had my appendix taken out when I was in 8th grade back with they made a horizontal incision. That scar never recovered from my baby making days. It holds some fat and skin around it from the babies. Again, I dont stress over it.”
“Great topic! Yes my stomach looked different after having kids and it still does. No amount of sit-ups or other core exercises have given me 6-pack abs.”
“In my prenatal yoga class last night we did exercises to work on the transverse ab muscles to prevent diastasis or the spreading of the stomach muscles. I’ll let you know in a few months if these exercises paid off…I must say, we also do tons of pelvic floor exercises so that we get back in shape quicker, too. I know that Brook Burke (the model/spokeswoman) designed a belly band to help with this too. Apparently in other cultures, they tie the stomach in or wrap it in cloth post partum, and in America we’re just now catching on….”
“I found that after my first child, my stomach returned to its previous flat status very quickly – 2 -3 months. After my next three deliveries, my stomach returned to its flat status within 4-5 months. I have always been physically active and blessed with a flat stomach. However when menopause arrived and I had a hysterectomy at age 55, I developed a pouch. At 61, I still have very strong stomach muscles, but my skin has become less elastic and there is a bit of excess adipose tissue. I am still very active and at my ideal weight, but the small pouch is there.”
“I definitely worry about what my stomach and what my body will look like after having a baby… I feel like I have worked hard over the years and was getting to a place where I was comfortable with how I look and it can be stressful at times thinking about how much the muscles and tissues will be stretched over the next few months and the thought, will my stomach ever look the same definitely is a concern!! We see all these celebrities who have six pack abs 6 weeks after delivery and I wonder if that is truly possible?!”
Please contribute your thoughts by leaving a comment.
When buying ground meat, one important practice is to actually read the label. Look for the numbers that tell you how lean it is, which will usually be expressed as a percentage or a ratio. It might say 85/15, indicating that 85% of the stuff you’re looking at is meat (by weight) and 15% is fat. While 15% may not sound like much, remember that’s reported by weight: 85% lean meat contains 17 grams of fat in a 4 ounce serving, which is 63% of the calories. To put it another way, if you want to eat a high protein meal and you pick up 85% lean beef, only 37% of the calories are from protein.
I tell my clients to choose meats that are 90% lean or more, which means you’ll get more protein and less fat per serving. While the leaner meats may be slightly more expensive, you’ll also lose a lot less volume during cooking.
Ground turkey can trick people. A look at the packages in most grocery stores will show three types of ground turkey:
- 99% lean (which is made from only breast meat)
- 93% lean, which contains dark meat too
- “mystery” ground turkey which doesn’t have any percentage of leanness listed.
If you pick up a package of “mystery” turkey, you can plan on it being pretty high in fat, usually about 15% fat, or ~17 g fat per 4 ounces. This can trip people up who think that ground turkey is always leaner than beef. It isn’t always. You have to look at the numbers. You can easily find beef that is 90% or leaner, which would be a better heart-healthy choice. The recipe below uses the leanest turkey meat, but you can also use the 93% lean turkey or a lean ground beef. The fresh basil, garlic and tomato sauce give it plenty of flavor, so I don’t mind using the lowest fat option. Serve it with or without pasta.
Turkey-Basil Meatballs
Due to variation between brands, the tomato basil sauce is not included in the nutrition analysis. For the total amount of nutrients per serving, take into account ½ cup of the sauce you use.
- 2 pounds ground turkey breast (99% lean)
- 1 tablespoon dried onion flakes
- 2 tablespoons chopped basil
- 3 garlic cloves, minced
- ½ teaspoon salt
- ¼ teaspoon black pepper
- 1/3 cup whole wheat bread crumbs (such as 4C)
- ½ cup egg substitute or egg whites
- 4 cups tomato basil pasta sauce
- Combine all the ingredients, except marinara sauce, in a large bowl and mix very well.
- Coat a large nonstick skillet with cooking spray. Roll the meat mixture into 2″ balls and place a single layer in the skillet. (They won’t all fit; it usually takes two batches.)
- Cook over medium heat, turning with tongs or a wooden spoon to brown the meatballs on all sides.
- Transfer meatballs to a large saucepan and pour the sauce over them. Simmer, covered, over a low flame for 40 minutes.
Makes 8 servings (makes about 40 meatballs, 5 per serving)
Per serving: 149 calories, 1 g total fat, 0 g saturated fat, 69 mg cholesterol, 4 g total carbohydrate, 0 g dietary fiber, 30 g protein, 302 mg sodium.
Hey Georgie,
I have been a vegetarian for 12 years and have usually handled my supplements really well, but this year my workload has increased and I am really struggling. I know it seems like the easy way out but I am considering going back to a meat diet to ensure I get everything my body needs. Early mornings and late nights are making it tough to cook and look after my body properly. So I guess I would like to hear your opinion, and maybe even if you could suggest some simple recipes that would ensure I am covered. Thanks for your time. Sam
Thanks for writing Sam. If you are happy being a vegetarian, there is no nutritional reason you’d have to go back to eating meat. But it is true that vegetarian diets require a bit of planning to ensure you obtain all the vitamins and minerals you need. You don’t however, have to cook for hours a day to make sure all your bases are covered, and you don’t have to rely on supplements to fill your needs either.
Here are some key nutrients which vegetarian diets are commonly lacking, as well as some easy meal ideas to make sure you get enough.
- Zinc. You need zinc to keep your immune system in optimal shape, heal wounds and metabolize carbs, proteins and fats. Vegetarian sources include legumes (beans and lentils), whole grains, nuts, seeds, soy, dairy, and fortified foods. Try Vegetarian Chili for a super-easy (microwave!) way to pull together a meal rich in zinc-containing foods.
- Iron. This mineral is required for blood cell formation and oxygen transport throughout the body. Not getting enough can leave you weak, pale, and easily tired. Vegetarian sources include fortified cereals and grain foods, legumes, soy, dried fruit, and green leafy vegetables like kale and spinach. This Lentil Spinach Soup would be a great pick because it contains both lentils and spinach. (Omit the chicken, obviously, to keep it vegetarian!)
 Vitamin B12. This vitamin is required for normal metabolism of lipids, protein and fats, as well as for production of the myelin sheath that covers nerves. Besides meat, the only good sources of naturally occuring B12 are dairy and eggs. Vegans should take a supplement or use fortified foods like soymilk. A Breakfast Burrito or Garden Omelet (both of which have eggs and cheese) would help you get B12, and both take less than 10 minutes to make. Bear in mind though, that 91% of the B12 in eggs is in the yolk, so use whole eggs instead of whites.- Vitamin D. Recently, all sorts of data have come out indicating that this vitamin is implicated in preventing chronic diseases from cancer to cardiovascular disease. Vitamin D is also needed for bone health, regulation of the inflammatory response, and absorption of dietary calcium. You may know that you can synthesize vitamin D in your skin with exposure to sunlight. You can also get D from a vegetarian diet by choosing milk and dairy foods fortified with vitamin D. In light the of recent research though, it appears that higher levels of vitamin D than the RDA are beneficial, so this one instance in which I recommend taking a supplement of 400-1000 IU.
 Vitamin B2 (riboflavin). Like other B vitamins, riboflavin in involved in the reactions necessary to utilize carbohydrates, fat, and protiens for energy. Good sources include mushrooms, spinach, romaine, broccoli, eggs, soy and dairy foods. Why not throw together a vegetable-rich stir fry with tofu or tempeh on a weeknight? You’d get lots of different B12 sources there from the vegetables and the soy.- Calcium. This mineral is needed for bone growth and maintenace, as well as maintaining normal blood pressure, nerve transmission, blood clotting, and muscle contraction. Choosing 3 dairy foods a day will provide enough calcium for an average adult, or you can substitute non-dairy equivalents like soymilk, soy yogurt. (But check that nondairy foods have added calcium, because some don’t.) Some quick ideas for meeting calcium needs include smoothies, yogurt with nuts, fruit or flaxseeds stirred in, or a dairy dessert like Riccotta Cream or instant pudding. You can also use milk in tomato soup to bump up the nutrient content of an instant meal, like this Creamy Tomato Soup.
In summary, you can get key nutrients from choosing lots of beans and legumes, getting 3 dairy or calcium-fortified nondairy servings each day, and eating lots of vegetables, including green leafy ones like spinach and kale. If you eat eggs, use the yolk too for extra nutrition.
Hope this helps!
Hi Georgie,
I have a copy of your book and I think it’s great. I’m starting as an Ob/Gyn resident on July 1st and I really want to eat healthily during my residency instead of falling for the greasy hospital food. For July (and 2 other months of the year) I’ll be working nights 5 days a week and during the other months I’ll be working overnight shifts on some weekends. Could you recommend some healthy snacks/meals to eat while working overnight that I could pack myself and bring to the hospital?
Thanks!
Katie
 Thanks for writing Katie. It’s definitely a good idea to plan ahead and bring your food with you to avoid falling into a cafeteria or vending machine habit. You may also find that your busy schedule and appetite at night work better with small meals than large ones. Eating small bits more frequently will also help keep you energized, which you’ll need when those overnight hours come!
As general advice, I’d first get a big insulated lunch bag and some small plastic containers, which will make things easier. (Splurge on a fun, colorful or cute bag and you’ll enjoy the whole process more!) Ziploc bags and a big water bottle also are key. I saw a lot of people heating up Lean Cuisine and Smart Ones in the hospital where I worked, which isn’t the worst strategy possible, but you can certainly get better nutrition for less money with a BYO habit.
 Sandwiches are popular workplace meals because they are easy to eat, don’t require a knife and fork, and don’t have to be reheated. I also like that you can cut them up into halves or fourths and get a few mini-meals out of them. To get the best nutrition from a sandwich, use a high fiber, whole grain bread or wrap and include lean protein (turkey, chicken, roast beef and ham are good picks) and vegetables (lettuce and tomato are standard, but I love roasted red peppers, spinach, and olives too). For flavorful extras, you can use hummus, guacamole, spreadable cheese (like Laughing Cow Light), mustard, or light mayo.  Yogurt is another great option for wholesome snacks. I love Greek yogurt for it’s high protein content; it’s filling and great for you. You can choose plain yogurt and add your own fruit or sweeteners, or buy flavored varieties. I like to add some ground flaxseed, crunchy cereal like Fiber One or Bran Buds, and/or fruit to my yogurt. - Trail mix. I know how hospital work can be – some times you can’t even find time to breathe, let alone eat! When I worked in the hospital, I always made sure I had one snack that was able to fit in my lab coat pocket. That way, if all else failed and I never got to the rest of my food, I wouldn’t starve! A trail mix is perfect for the lab coat stash: mix together nuts, seeds, dried fruit, and whatever cereal you like. (I find Multigrain Cheerios is just sweet enough, but not high in sugar). Portion it into ziploc bags and keep it with you, ready for a quick nibble at any moment. You can make a big batch and portion out a week or two of single servings at one time at home, so when you’re packing your food for the next shift, it’s all set.
 Oatmeal packets. Sometimes, hot food hits the spot. And when it’s the middle of the night, sometimes your appetite can be fickle, and sweet foods are the only appealing thing. If you don’t have a microwave to heat up water for instant oatmeal, guaranteed the cafeteria does. You can probably get a spoon and bowl there too. I’d recommend the lower sugar varieties – you don’t want to set yourself up for an energy crash later. - Leftovers. If you cook on your off time, pack up leftovers into small containers rather than a big one. Lasagna and chili are two of my favorite make-ahead meals that always reheat just fine and still taste great. A container of homemade lentil or vegetable soup, or chicken and vegetable stir fry would also be things I would bring in plastic containers. A word to the wise, though, nobody likes coworkers who reheat seafood in the microwave at work. So save the leftover teriyaki salmon to eat at home
- I highly recommend one of these containers: It’s great for bringing veggie sticks with hummus or salad dressing, or apple slices and peanut butter.
 Bars, either purchased or homemade. When I buy a bar, I look for a good amount of protein (>10 g) and not too may calories (~200). Some good picks in this range are Zone Bars, Luna Protein bars, Balance Bars, and South Beach Crispy Meal Bars. Kashi GoLean Crunchy bars and regular Luna bars are a bit lower in protein, and Clif bars are a bit higher in calories, but I eat those too on occasion. Clif Builder’s Bars taste awesome and have lots of protein, but at 270-280 calories, I only use those to replace a meal, not for a snack. But they DO keep me full a long time. You can find some homemade bar recipes in the recipe archives: I recommend Chocolate Oatmeal Breakfast Cookies, but you might want to make them into 16 cookies (not 8 massive ones) for mini-meals.
Hope this helps! Best of luck with your residency.
Do you have a tip for eating healthy at work? Share it by leaving a comment!
I went cherry picking last weekend, strawberry picking before that, and am looking forward to my favorite of all: blueberries in July! Even if you are only picking your fruit from the local grocery store produce section, you can’t deny that summer fruits are a real treat! Some people are big fans of cherry pie and jam, but I prefer my fruit mostly unadorned. Stirred into greek yogurt, or whipped into a smoothie are two of my favorite ways to enjoy berries, cherries, and peaches. Pairing fruit with this ricotta cream is way up there too on my list of favorites, it feels decadent but is actually quite sinless, and can be made faster than instant pudding. Creamy, sweet, and rich-tasting, it’s divine with cherries, berries, or peaches.
 Whole milk ricotta is pretty high in calories and fat, at 110 calories and 8 grams of fat in just a quarter cup. Part skim ricotta is a bit lighter than whole milk, but still not exactly low in fat or calories (90 calories and 6 grams fat). Nonfat ricotta is low in calories, rich in protein and has no fat (50 calories, 0 g fat, 10 g protein!)… but unfortunately is somewhat lacking in the flavor department. Until they come up with a middle ground between part skim and nonfat ricotta, my solution is to use both and mix them equal parts. (FYI – I do the same thing when making lasagna.) Especially for those of you who can’t get into the texture of cottage cheese, give ricotta a try for some dairy protein.
Blending together part skim ricotta with nonfat provides just the right amount of richness without being too high in fat or calories. If possible, use real vanilla extract in this dessert, not imitation. Extra ricotta cream can be stored in the refrigerator up to a week, but it won’t be there that long, I promise!
- ½ cup part skim ricotta
- ½ cup fat free ricotta
- 3 packets calorie-free sweetener or 2 tablespoons confectioners sugar
- ½ teaspoon vanilla extract
- Seasonal fruit or berries
- Combine first 4 ingredients in a blender and process until smooth, scraping the sides of the pitcher as needed with flexible spatula. Divide ricotta cream between two serving dished and top with fresh fruit.
Makes 2 servings
Per serving: 140 calories, 5 g total fat, 3 g saturated fat, 34 mg cholesterol, 7 g total carbohydrate, 0 g dietary fiber, 17 g protein, 152 mg sodium.
Part of my job as a dietitian is to help guide people who have dietary restrictions due to food intolerances or allergies. Lactose intolerance is the most common food intolerance, caused by the inability to digest and absorb lactose (milk sugar). Milk allergy on the other hand is different, and is caused by an immune reaction to one or more of the proteins in milk.
For individuals with lactose intolerance or milk allergy, there are plenty of foods available to replace milk, yogurt and cheese in the diet. These products not only help with the enjoyment of foods (I personally would have a very difficult time living life without cheese) but also provide many important nutrients such as calcium and vitamin D that would be missed if dairy was excluded entirely from the diet. Individuals with lactose intolerance can consume milk products from which the lactose has been removed or hydrolyzed by the addition of an enzyme. Those with dairy allergy however must select from non-dairy options, such as soy, nut, or grain based products.
Recently I’ve met a number of new clients and acquaintances who are affected by either of these conditions. I thought it may be helpful to delve a bit more into the specific products that are out there and review some. Open disclosure: I purchased all of these products myself at a local store and received no contact or compensation from any of the manufacturers.
Lactose Free Dairy
In general, lactose free dairy products taste indistinguishable from their “normal” counterparts. During my experimental lactose free week, I bought the following.
 Lactaid Lowfat Cottage Cheese. Strengths: low in fat and high in protein just like regular cottage cheese, very similar nutrition facts. Drawbacks: More expensive than regular cottage cheese, and slightly thinner in consistency. Why this specific product got into my cart: Lack of competition. There are no other brands of lactose free cottage cheese available at my store. Overall: I found it to be a good replacement for Greek Yogurt to pair with berries for a high protein snack. I’d definitely buy.
 Valio Real Goodness Nonfat Milk. Strengths: No lactose and with 38% more protein and 42% less sugar than normal milk, tastes just like regular milk, and is rBST-free (froms cows not given hormones). Ultra pasteurized means a looong shelf life unopened. Weaknesses: More expensive than regular milk. Why this specific product got into my cart: More protein and less sugar sounded great, and I was curious about the taste. Overall: Great, innovative product I would buy again, whether I needed lactose free or not.
 Cabot Cheddar 75% reduced fat. Strengths: All Cabot cheddars are naturally lactose free due to the aging process, and I buy it already as a staple in my kitchen (did you notice it’s in many of my recipes?) But my real favorite reason for loving Cabot are the reduced-fat varieties including 75% and 50% reduced fat cheddar that taste amazing. I also love the markings on the side of the package so you can easily cut off 1 ounce, 2 ounces, etc. Portion control assistance is always appreciated, especially with cheese! Weaknesses: None. Why this specific product got into my cart: Best tasting, low fat block of cheese I know of. Overall: One of my favorites that I could keep enjoying on my lactose-free experiment.
Non-Dairy Products
My mom (dairy allergy, soy allergy AND corn allergy) accompanied me on one of my shopping sprees and helped me confirm that there are some definite winners, some middle-of-the-pack products and some downright losers in the dairy free category. I like several soy-based products, but for those who are allergic to BOTH dairy and soy, the selection process becomes much harder.
 Whole Soy & Co Soy Yogurt, Vanilla flavor. Strengths: Among nondairy yogurts, few brands have any decent amount of protein; most are high in sugar and some are high in fat. WholeSoy’s line was the best in the protein category (7 g). It tasted really good, sweet, but not too sweet, with a rich vanilla flavor. Weaknesses: cost, at almost 2 dollars apiece. Thinner than regular yogurt. Why this specific product got into my cart: I chose the brand with highest protein, and the flavor with the least sugar (18 g). Overall: I enjoyed it, but due to cost would probably not purchase it often. For a lactose free yogurt option, I’d choose the Lactaid cottage cheese over this one for more protein, less carbs and sugar. But if I had a dairy allergy, this might be the best option out there. Coconut milk yogurts were all too low in protein to be worth it to me.
 Daiya Vegan Cheese, Mozzarella Flavor. Strengths: Taste, taste, taste. Mom and I agreed, this knocked our socks off! For a product made without dairy or soy to be so cheesy and delicious…my mom described it as heaven-sent. It melted on a toasted bagel, tasted good straight from the package, and has been appearing in cheesy allergen-free omelets ever since. Visions of lasagna and pizza danced in my head when we found this one. I can’t say enough good things about it. Weaknesses: We had to go to Whole Foods Market to find it, it’s not available at regular grocery stores. It’s lower in protein than regular cheese, so I would use it primarily as a source of unsaturated fat in a meal and add protein from another food. Why this specific product got into my cart: It fit my mom’s allergy criteria. Overall: A godsend if you need dairy and soy-free products, and tasty enough for everybody else to eat too.
 Rice Vegan Cheese, American Flavor. Strengths: Suitable for vegans. Weaknesses: One bite and we couldn’t eat it. It’s that bad. It wasn’t cheap either, but we threw it out. Texture was like crumbly plastic. Why this specific product got into my cart: It fit my mom’s allergy criteria. Overall: Won’t go near it again. I’d rather live without cheese than eat this. (Note: Rice makes other varieties using a soy base which may be better, we tried the Vegan slices so I am only speaking of that product.)
 Tofutti Better than Cream Cheese & Better than Sour Cream. While these were the only sour cream and cream cheese alternatives available at my local store, I didn’t purchase these products. Both of these items have partially hydrogenated oil as the second ingredient, right behind water. This makes them poor health choices for heart health and not something I would ever buy, even experimentally. Two thumbs DOWN from AskGeorgie. Instead of cream cheese, we used Daiya mozzarella shreds on a toasted bagel and it rocked, melting into a smooth creamy, spreadable layer.
 So Delicious Coconut Milk Mini Fudge Bars. Strengths: Very yummy, sweet and creamy. The small size keeps them portion-controlled (just 70 calories each, 3.5 g fat and 10 g carbs) Plus they have 3 g fiber each. Even if you eat two it’s not a lot of damage. Weaknesses: They are really small! You can taste coconut in them, which I didn’t mind with the chocolate taste, but if you don’t like coconut you may not enjoy these. They also can be a bit pricey, as are many individual frozen novelties. Why this specific product got into my cart: It fit my mom’s allergy criteria and I wanted something frozen and chocolate on a hot summer day. Overall: Great fudgecicle + coconut flavor, free of most allergens, but not for people who like big portions.
 Tempt Coffee Biscotti Nondairy Frozen Dessert. Strengths: This premium tasting dessert would fool anyone. While it’s made from hemp milk and is free of dairy and soy, it tastes just as good as any ice cream! The crunchy biscotti bits and coffee flavor are delightful. We also tried the Chocolate Fudge Flavor and loved it too. Weaknesses: Hard to find, though it’s available at Whole Foods Markets. It’s not low in fat or calories (comparable to some regular ice creams), so one must use caution to avoid eating the whole pint! (4 servings). Why this specific product got into my cart: It fit my mom’s allergy criteria and came in delicious flavors. Overall: Absolutely delicious, anyone with a food allergy won’t have to feel left out with this stuff. Make sure to practice portion control! Pints can be dangerous, especially with a dessert this yummy.
Jay wrote:
Hey Georgie! Love the site! I recently decided to try a vegan diet for a month. I based the diet out of the Precision Nutrition Individualization guide and calculated my caloric intake based on my activity levels. In order to consume enough protein and calories, I end up consuming ALOT of nuts/seeds. Something like 1/2 cup at least 3 times a day, mostly pumpkin and hemp seeds, but also a bit of almonds on other meals. So far so good, but I’m kinda worried that this might be just too much nuts! Should I be worried and look into modifying my approach???
 Hi Jay – That IS a lot of nuts, but not necessarily a problem. 1/2 cup of pumpkin seeds (shelled) contains about 375 calories, 31 g fat, 12.5 g carbohydrate, 2.5 g fiber, and 17 g of protein. Hemp seeds contain (per 50 g, ~1/2 cup) 280 calories, 5 g carbohydrate, 3 g fiber, and 15 g protein.
From these numbers we can see that choosing pumpkin and hemp seeds (as well as many other seeds) are good ways to boost your calorie intake. While a high percentage of the calories in nuts and seeds comes from fat, it is predominantly unsaturated fats and would not be a concern for heart health. They are also good sources of protein, are low glycemic, and low in carbohydrates. Seeds and nuts are also high in minerals and vitamins – but not so high that you are likely to cause any toxicity, even eating multiple servings a day.
 So I don’t think you need to worry about having too much from a safety standpoint, but for variety, I’d recommend branching out! Limiting yourself to a small number of options is usually not a good idea; more variety can keep your diet more fun, interesting, and provide a wide range of nutrients. Some other vegan foods which can help add calories include other types of nuts and seeds (almonds you mentioned, but also think of walnuts, pecans, pecans, pine nuts, cashews, pistachios, sesame seeds and flax seeds). My two favorite healthy cooking oils are macadamia nut oil and olive oil. Avocado is also a stellar fat, high in monounsaturated fatty acids and low in saturated fat.
Vegan proteins besides the nuts and seeds include soy (tofu, tempeh, edamame, TVP), quorn (mycoprotein), pea and hemp protein powders, and seitan (made from wheat protein, gluten). All sorts of legumes should also be featured in your diet: lentils, kidney beans, garbanzos, black beans, split peas…. the list goes on and on.
Remember that some nutrients will be hard to obtain on a vegan diet, so be sure to choose foods fortified with vitamin B12, and include plenty of whole grains, vegetables and fruits to round out your nutrient intake. You may also want to consider a multivitamin supplement, even temporarily. It is possible to get all the nutrients you need from food, but challenging, especially without dairy or animal foods.
Ashley wrote:
I am interested to know more about macha green tea powder. Recently I’ve been finding more literature about how good green tea can be for you and because I also enjoy the flavor of it, why not add it to frozen yogurt, spinach protein shakes, etc? What ingredient/content should I look for/avoid? Is there a preferred brand? How much is too much?
 Thanks for writing Ashley! Matcha green tea is a fine powder made from green tea leaves. It is traditionally used in the Japanese tea ceremony, but also used to flavor other drinks (green tea latte, anyone?) and foods like cakes, cookies, and ice cream. I find that I like the flavor of matcha more than traditionally brewed green tea, and it may have even more benefit than drinking green tea made by steeping leaves. Researchers at the University of Colorado found that matcha may contain 137 times the EGCG of regular green tea (1).
EG-what? Short for epigallocatechin gallate, EGCG is a polyphenol found in green tea that is associated with a host of health benefits. Evidence indicates this powerful antioxidant may inhibit the growth of cancer cells (2), protect motor neurons from degeneration (3), ameliorate inflammation and arthritis (4, 5), and have antimicrobial properties (6). EGCG may also help boost immune function (7). There is mixed evidence on whether green tea helps with weight loss. Ample data indicates that EGCG effects metabolism, fat storage and glucose handling (8,9), but most placebo-controlled studies haven’t found that green tea or EGCG actually produces any significantly greater weight loss in humans than placebo.
Okay, so how can we use matcha green tea, assuming we aren’t familiar with it? The simplest way is to make it into a hot drink by whisking with hot water until smooth. I love to mix it into smoothies and bake it into cookies! I find that matcha green tea’s delicate flavor is enhanced by vanilla, and also pairs well with citrus flavors like lemon or orange. My favorite way is super-simple shake : blend together 3/4 cup soymilk or milk, a scoop of vanilla protein, 1/2 teaspoon (or so) matcha, 6 ice cubes and sweeten to taste with whatever sweetener you like. Also, check out my green tea cookies!
You can, however, get too much of a good thing. It’s possible to get toxic doses of the catchins in green tea, but this is most likely to happen with supplements. With actual matcha or drinking brewed green tea, I’d suggest cutting back if the caffeine content gives you side effects, or if you experience stomach upset. I believe in moderation in all things, so I wouldn’t advise going to the extreme and drinking 10 cups of matcha a day, but 1 or 2 shouldn’t be anything to worry about. Besides, 10 cups a day would get pricey!
Speaking of price, the grades of matcha and differences in price are determined by the growing conditions, variety of the tea plants, how finely the powder is ground, and if the stems are removed before grinding. (Removing stems produces a smoother and milder-flavored product). The only ingredient should be green tea. I personally don’t have a very educated palate when it comes to matcha, so I but an inexpensive type, culinary grade from Island Tea Shop. And a little goes a long way, so don’t feel like you need to buy a huge package!
Got a great matcha recipe? Share it by leaving a comment!
1. J Chromatogr A. 2003 Sep 5;1011(1-2):173-80. Determination of catechins in matcha green tea by micellar electrokinetic chromatography. Weiss DJ, Anderton CR.
2. BMC Cancer. 2010 Jun 10;10(1):276. Epigallocatechin-3-gallate suppresses the expression of HSP70 and HSP90 and exhibits anti-tumor activity in vitro and in vivo. Baotran PL, Kim SA, Choi HS, Yoon JH, Ahn SG.
3. FEBS Lett. 2010 Jul 2;584(13):2921-5. Epigallocatechin-3-gallate protects motor neurons and regulates glutamate level. Yu J, Jia Y, Guo Y, Chang G, Duan W, Sun M, Li B, Li C.
4. Life Sci. 2010 Apr 24;86(17-18):654-60. Tea catechins reduce inflammatory reactions via mitogen-activated protein kinase pathways in toll-like receptor 2 ligand-stimulated dental pulp cells. Hirao K, Yumoto H, Nakanishi T, Mukai K, Takahashi K, Takegawa D, Matsuo T.
5. Life Sci. 2010 May 10. Green tea polyphenol epigallocatechi3-gallate: Inflammation and arthritis. Singh R, Akhtar N, Haqqi TM.
6. Int J Antimicrob Agents. 2010 May 14. Antimicrobial activity of the green tea polyphenol (-)-epigallocatechin-3-gallate (EGCG) against clinical isolates of Stenotrophomonas maltophilia. Gordon NC, Wareham DW.
7. Cytotechnology. 2010 May 26. Enhancement of phagocytic activity of macrophage-like cells by pyrogallol-type green tea polyphenols through caspase signaling pathways. Monobe M, Ema K, Tokuda Y, Maeda-Yamamoto M.
8. Nutr Res. 2009 Nov;29(11):784-93. Green tea, black tea, and epigallocatechin modify body composition, improve glucose tolerance, and differentially alter metabolic gene expression in rats fed a high-fat diet. Chen N, Bezzina R, Hinch E, Lewandowski PA, Cameron-Smith D, Mathai ML, Jois M, Sinclair AJ, Begg DP, Wark JD, Weisinger HS, Weisinger RS.
9. Planta Med. 2010 May 7. Green Tea Epigallocatechin Gallate Inhibits Insulin Stimulation of Adipocyte Glucose Uptake via the 67-Kilodalton Laminin Receptor and AMP-Activated Protein Kinase Pathways. Hsieh CF, Tsuei YW, Liu CW, Kao CC, Shih LJ, Ho LT, Wu LY, Wu CP, Tsai PH, Chang HH, Ku HC, Kao YH.
Tasty, easy, chicken recipes are like your favorite blue jeans. You can depend on them. They’re familiar. You come back to them again and again. (And, you might not want to share them!)
Skinless, boneless chicken breast is a staple in many people’s refrigerators. Especially when one thinks of healthy meals, chicken breast is one of the first things that comes to mind. Low in fat, high in protein, and endlessly versatile, I’d say it’s a deserving reputation.
But skinless chicken can also have a reputation for being… boring. Are you stuck in a chicken rut? Do you always make the same two or three chicken dishes? When your family inquires about dinner and you answer “Chicken”, do they reply, “Again?” If so, you need to try some new chicken recipes. It’s okay, I’m here to help.
I realize that few people want recipes that require thirty ingredients or half a day to make. So here’s a simple recipes that’s among my very favorites. Not counting salt and pepper, you need FOUR ingredients. And one is the chicken. You can pull it off in less than 30 minutes, and most importantly, it’s utterly delicious. Pair it with a steamed veggie and you are set.
Chicken Stuffed With Goat Cheese & Sundried Tomatoes
- 4 sundried tomato halves (not packed in oil)
- 1 cup hot water
- 2 ounces goat cheese (soft type)
- 2 tablespoons chopped fresh basil
- Freshly ground black pepper
- 2 (5-ounce) chicken breasts
- Salt
- Cooking oil spray
- Place sun dried tomatoes in a small bowl, and cover with hot water. Soak 10 minutes, drain, and chop. Add goat cheese, basil, and pepper to tomatoes and stir to combine.
- Place chicken on a cutting board and use a paring knife to slice a pocket into the side of each chicken breast to hold the filling. Enlarge the pocket carefully without cutting all the way through. Divide cheese mixture between pieces of chicken, gently stuffing it into the pocket. Secure with toothpicks if desired.
- Season the outside of the chicken breasts lightly with salt and pepper. Coat a medium nonstick skillet with cooking spray and heat over medium flame. When hot, add chicken and cook 5 minutes or until golden brown underneath. Reduce heat to low, turn chicken breasts over, and cover. Cook 10 minutes or until no pink color remains when cut through the thickest part. (If you have a meat thermometer, cook to an internal temperature of 165 degrees F)
Makes 2 servings
Per serving: 239 calories, 8 g total fat, 5 g saturated fat, 94 mg cholesterol, 2 g total carbohydrate, 0 g dietary fiber, 38 g protein, 278 mg sodium.
Kelly asks:
In your expert opinion, what is the most overrated supplement that clients use?
Ooooh, you’re going to make me pick just one type? Okay, reluctantly, I will. The most overrated supplement I think people take are ones intended to replace fruit or vegetables, such as Greens+, antioxidant formulas or “superfood” capsules/powders. Here are my reasons:
 1. Totally unnecessary, and costly. While there are certain nutrients that are legitimately hard to obtain in high quantities from food –(vitamin D, long chain omega 3 fats) you can’t make this claim for fruit/vegetable powders. I don’t do well with excuses, and any “reason” people can come up with for not being “able” to eat vegetables or fruit is going to be a sorry excuse. If you can spend 30 times the money on a fancy powder, you really could afford to buy some spinach. Too busy? Biting an apple doesn’t take any more work than opening a jar of capsules, does it? In fact, I think this type of supplement is used like a crutch to make people feel better about poor diets, rather than try and remedy the problem.
 2. Not as beneficial as you’d think. The best cancer-fighting qualities of produce aren’t only in the vitamins and minerals, but in the phytochemicals such as flavonoids, anthocyanins, and indoles. These compounds on the whole aren’t terribly stable, so I have real doubts that many of them survive dehydration, processing, shipping and shelf time to actually make it into your body. I’d bet on the phytochemicals in the fresh produce section being far more bioavailable than those in the supplement aisle. You just can’t beat the real thing, even if you do pay ten times as much.
3. Potential harm. Antioxidant supplements have been found in research trials to not only be useless in preventing cancer, but in some instances they were found to increase the risk of cancer. Megadoses are never a good idea, and when just a few compounds are concentrated out of a whole food source, you can get way too much of some things, such as vitamin A or E. I’d be worried about potential for toxicity.
 4. Useless for weight control. The single biggest way that most Americans could improve their health is to lose weight. One of the great health-promoting things about fruit and vegetables are that they provide fiber, are naturally low in calories, and low glycemic. They are natural weight loss aids- and fighting obesity means fighting all the sequelae associated with it: cardiovascular disease, hypertension, diabetes, cancer, stroke… You get none of this from a “superfood”, antioxidant cocktail, or greens powder. Zip, zero, zilch help in the weight department. If you aren’t filling up your plate and belly with piles of vegetables and fruit, you have to eat something, and odds are it’s higher in calories and fat than fresh produce would have been. (So ask yourself, if anyone uses this type of product, what is it you’re eating instead of fruits and vegetables, that you need a supplement? There’s the problem!)
There is just no substitute for vegetables when it comes to making filling, low calorie meals.
So there’s my expert opinion. Skip the greens powders, eat some greens. And reds, yellows, oranges, purples too. For far less money, you get more fiber, more satisfying filling meals, more vitamins/minerals, and more disease protection. In my opinion, greens powders are a lose-lose. For an exorbitant cost, you receive only a fraction of the benefits of the original ingredients, and it makes you feel justified in not actually improving your diet in a meaningful way.
Got an opinion? I’d love to hear! Leave a comment.
When the weather turns up the the heat, it can be nice to pull together a cool meal without having to crank up the stove or cook anything. Chilled salads may be tempting but they won’t do your body any favors it you load them with gobs of mayo or start with a high-glycemic base like pasta or potatoes. Salads made of seafood, eggs, or other proteins are great ways to beat the heat and stay healthy. Tuna, salmon and other seafood from a can are convenient and low cost options, as are canned beans. Beans not only supply a rich source of vegetarian protein, but a big dose of fiber as well. Most people don’t enough seafood or legumes, so if that’s you…try this recipe and score both in one quick and easy, no-cook dish that supplies healthy oils, slow-digesting carbs, high fiber, and plenty of protein. 
- 1 (5 ounce) can tuna packed in water (choose chunk light for less mercury), drained
- ¼ cup finely chopped red onion
- 2 tablespoons chopped fresh dill
- Juice from 1 lemon (about 3 tablespoons)
- 1 teaspoon olive oil
- 1 cup canned white beans, rinsed and drained
- Salt and pepper to taste
- Place tuna in a medium bowl and flake with a fork. Add onion, dill, lemon juice, olive oil and stir to mix.
- Add beans and stir gently. Season to taste with salt and pepper. Serve chilled over a bed of lettuce or use to fill sandwiches.
Makes 2 servings
Per serving: 293 calories, 5 g total fat, 1 g saturated fat, 36 mg cholesterol, 32 g total carbohydrate, 7 g dietary fiber, 30 g protein, 332 mg sodium.
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