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!)

Related posts:

1. Homemade Protein Bars
2. Protein Powder Tips
3. Lemon Poppy Protein Bars (plus gluten free version)

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!

Related posts:

1. Food for Thought
2. What does “A Good Source” Mean?

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!

Related posts:

1. What about diet soda?
2. Are Artificial Sweeteners Dangerous?
3. Does Diet Soda Hinder Fat Loss?

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

1. Combine spinach, mushrooms, garlic, and black pepper in a mixing bowl; stir to blend.
2. 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.
3. 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?

Related posts:

1. Chicken Stuffed with Goat Cheese and Sundried Tomatoes
2. Spaghetti Squash and Kale Gratin
3. Nutrition Powerhouse: Kale

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!

Related posts:

1. You heard it here first!
2. Rocket Fuel
3. Calorie Confusion: How to recover fully but not bulk up?

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

1. Rinse squid and pat dry with paper towels. Halve clusters of tentacles lengthwise, and cut bodies into ¹/₃” wide rings.
2. 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.
3. In a small bowl, whisk together lemon juice, vinegar, oil, garlic salt and pepper.
4. 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.

Related posts:

1. Broiled Calamari with Lemon and Parsley
2. Calamari Marinara
3. Tuna and White Bean Salad

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.

Related posts:

1. Chicken and Gorgonzola Flatbreads (updated)
2. Pesto Turkey Melt
3. Breakfast Burrito

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

1. 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.)
2. 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!

Related posts:

1. Lemon Poppy Protein Bars (plus gluten free version)
2. Cooking strategies to help you to eat more green!
3. Lentil-Spinach Soup with Smoked Paprika

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

1. Preheat oven to 350°F. Coat a 13×9″ baking dish with cooking spray.
2. In a large mixing bowl, combine the oat flour, whole wheat flour, whey protein, Splenda, baking powder, baking soda, and salt; stir to blend.
3. 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.
4. 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)
5. 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.

Related posts:

1. Lemon Poppy Protein Bars (plus gluten free version)
2. Chocolate Chippers
3. Peach Cobbler: Easy, Healthy Dessert Recipe

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.

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