Dairy Alternatives for Bodybuilders

It’s no debate milk is a great way to build muscle. Have you heard that chocolate milk is being marketed as the new athlete’s recovery drink? Can post more on that later if you’re interested…

But what happens when you’re lactose or dairy intolerant or allergic?

How do dairy alternatives line up?

Milks and Macros	Calories	Fat	Saturated Fat	Carbs	Sugars	Protein
Milk, skim	83	0	0	13	13	8
Milk, 1%	102	2	1.5	13	13	8
Milk, 2%	122	5	3	12	12	8
Soymilk, light	60	1.5	0	5	3	6
Soymilk, original	110	4.5	0.5	9	6	8
Cashew, original	60	2.5	0	9	7	1
Cashew, unsweetened	25	2	0	0	1	1
Coconut milk beverage, original	70	4.5	4	8	7	0
Coconut milk beverage, unsweetened	45	4.5	4	2	0	0
Almond, unsweetened	30	2.5	0	1	0	1
Almond, original	60	2.5	0	8	7	1
Almond, 5x Protein,unsweetened	40	2	0	1	0	5
Hemp, original	80	5	0.5	7	6	2
Hemp, unsweetened	60	5	0.5	1	0	2
Rice, original	120	2.5	0	23	10	1
Rice, unsweetened	70	2.5	0	11	1	0

Soy

**Don’t avoid soy. For people who avoid soy milk because it has been shown to lower testosterone levels and increase estrogen levels consider how long these studies were conducted and how much soy milk the person had to consume in order to actually have an affect. (Ex. One article on bodybuilding.com was bashing on soy milk which led me to read the published study. The subjects were asked to drink 20oz a day for 14 days? I don’t know about you but I don’t think the average person drinks that much consistently…)

Pros:

• High Protein
• No/Low saturated fat

Cons:

• Less Leucine, so not as effective as Whey for body building, but very comparable
• Linked to increase estrogen levels and lower testosterone levels

Almond

Pros:

• No saturated fat
• Low Calorie

Cons:

• Probably contains carrageenan, an emulsifier with harmful effects on the body
• Low nutritional value* Studies show only about 1 almond is actually used to make a carton. The rest is water.
• Low Protein

Cashew

Pros:

• No saturated fat
• Low Calorie

Cons:

• Low nutritional value* Watered down
• Low Protein

Coconut

Pros:

• Contain MCFAs which are thought to increase metabolism. (Check out my Diet Myths: Coconut oils post for more MCFA information!)

Cons:

• Low Protein

Hemp

Pros:

• Highest Omega-3 than any other alternatives
• Nut, dairy, soy, and gluten free

Cons:

• Low Protein

Rice

Pros:

• Nut, dairy, soy, and gluten free
• No saturated fat

Cons:

• Low Protein
• High Carb

In conclusion, drink what you want to drink specific to your goals. Milk is still going to be the best dairy source for bodybuilders, but consider switching it up with the 5x protein almond milk or soy every once in a while. Remember kids, nothing is bad for you in moderation….except for drugs!

References:

Kraemer, W. J., Solomon-Hill, G., Volk, B. M., Kupchak, B. R., Looney, D. P., Dunn-Lewis, C., … & Volek, J. S. (2013). The effects of soy and whey protein supplementation on acute hormonal responses to resistance exercise in men. Journal of the American College of Nutrition, 32(1), 66-74.

http://www.bodybuilding.com/fun/the-best-cows-milk-alternatives.html

Home

http://sodeliciousdairyfree.com/

Healthy Breakfast Pita Pizza: Under 250 cals!

My apologies for posting two breakfast recipes in a row but this was SO yummy and easy I had to share with you guys! I make pita pizzas a lot and you’ll probably be seeing more varieties.

Here’s the breakfast pita pizza I made as a snack today:

• 1 tbsp hummus
• 1/2 cup kale
• 1/4 cup egg whites
• 1/2 tomato
• 1 MorningStar breakfast sausage
• 1 Joseph’s Low Carb Pita Bread

Cook the egg whites (in microwave or stovetop). Heat up the breakfast sausage. Steam the kale a bit to soften it. Toast the pita bread*. Spread hummus on toasted pita, top with kale, tomatoes, egg whites, and crumbled breakfast sausage!

* Can be done in a toaster oven, oven, or if you toast two sides in a regular toaster

Macros: (210cals) 6 F, 13 C, 26 P

High Protein Low Fat Carrot Cake Oats

High Protein Low Fat Carrot Cake Oats

I’m sitting here at the end of work trying to think of a unique recipe to share and since I’m constantly craving sweets I decided this ooey gooey breakfast treat would be the perfect one.

Recipe:

• 1/3 cup uncooked rolled oats
• 1/4 cup egg whites
• 15g raisins
• 30g shredded carrots
• 1 scoop cinnamon/vanilla protein powder

Cook your oats with ~3/4 cup water, egg whites, carrots, and raisins * to consistency of choice in the microwave, stirring once cooked. Add scoop of protein powder and stir. Top with stevia, cinnamon, syrup to taste!

*The egg whites add a little volume, texture, and extra protein to the oats but are optional!

Macros (depending on protein powder used): 3F 36C 36P

Achieve your goals! & Healthy Chicken and “Cheese” Quesadillas

As I said in yesterday’s post, I’m going to be getting more focused on my training this month. I leaned out in May with some muscle gains (I think) but it’s time to get back and gain some muscle and fat! I’ve developed a routine that includes 2 leg days, 1 chest & shoulder, and 1 back & bis. Here’s where I am starting this bulk: 

This picture was taken around 8am the morning after consuming 1,300 calories between 10pm-12am. I had chicken quesadillas with hummus and salsa, poptarts, cottage cheese, a casein protein shake, apple, 3 tbsp peanut butter, toast, strawberries, blueberries…hmm OH and 2 cups fortified almond milk! This of course was after my breakfast lunch dinner and mass gain shake (I was not doing intermittent fasting).

As you can see, when I want to do something….I do it. I know the macros I have to hit for my body. Do you think I was hungry for all that food? No. But I have goals and nothing is going to stand in my way.

Ok enough of that, now on to the food:   

• 1 Tumaros low carb whole wheat tortilla
• 1 slice Go Veggie dairy free cheese slice*
• 4.5 oz 99% fat free chicken breast

Included in my macros (weird combo but what I was craving at the time…):

• 1 tbsp Trader Joes authentic salsa
• 1/2 tomato
• 1 tbsp Tribe spicy red pepper hummus

Spray a pan with Pam and cook the chicken. Set aside chicken, clean pan, and spray again. Heat the tortilla until it begins to show a little color, flip. Add in the chicken and cheese and let sit until melted. Fold over in half  and toast until desired!

*I’m lactose intolerant so I use this but the macros are similar to a full fat slice of cheese!

Macros: 295 cals (7F, 29C, 39P)

Meal Prep: Thai Shrimp & Chickpea Salad

 Thai Shrimp and Chickpea Salad with Peanut Dressing

This week was the first at my new internship! I was so excited at the oppurtunity to try meal prepping and finally have a use for it. For lunch this week, I made chickpea and shrimp Thai salads and I packed along with me: baby carrots, hard boiled eggs, protein bar, caramel rice cakes, and cocoa roasted almonds!

I pour my dressing into a container in the morning, grab my salad, throw in my snacks and I’m out the door!

Here are the ingredients in the salad:

• Spinach and spring mix
• Cucumbers
• Celery
• Bean sprouts
• One can chickpeas
• One bag shrimp

For the dressing, I used a Bangkok peanut dipping sauce but feel free to use your favorite!

Drain the chickpeas and defrost & peel the shrimp. Line a baking sheet with tin foil and add spice. I used paprika, cumin, and chili powder. Bake at 375F for about 20 minutes, stirring halfway. Let cool and divide into tupperware.

Healthiest & Cheapest Popcorn

I was at the grocery store the other day and this family was looking at all of the popcorn brands and yelling out to each other “OH! This one has butter flavor AND less than 100 calories!” “OH OH! BUT this one is almost a dollar cheaper!!”

Being the person I am, I spoke up and told them about my DIY recipe. If you know any popcorn brand that is cheaper and healthier than plain corn kernels, let me know.

Here’s how to do it:
Place 1/4 cup popcorn kernels into a brown lunch bag. Fold over the top and place into your microwave for about 3 minutes. (Once there is more than 1-2 seconds between each pop). This makes about 8 cups of popcorn.

Macros for 2 cups popped popcorn (1/4 recipe):

53 cals [ 1g fat, 13g carbohydrates (2g fiber), 2g protein ]

Want to add some flavor?

• Olive oil spray, salt, pepper
• Cayenne/chili powder
• Truvia, cinnamon
• Store bought add-ons (Theres everything from caramel to cheddar to buffalo flavors)

Do you drain the water?

A lot of people are tempted to drain the water found on a brand new container of yogurt or sour cream. I see it all the time…”ewww” the uninformed exclaim!

STOP. DON’T!

This liquid is actually whey. Although most of the nutrients are found in the solids, this water contains protein, calcium, and potassium.

If you don’t want to stir, try shaking the container before opening! Then use the yogurt in a parfait, or to top on your waffles!

Are you a drainer? A mixer? A shaker? Share your favorite yogurt recipes!

Are you eating flaxseeds wrong?

Ground Seeds, Whole Seeds, and Flax Oil

Flaxseeds are rich in healthy omega-3 fatty acids, protein, and fiber. Yet there has been debate about which form of consumption is the most beneficial to retaining all of the seed’s nutritional benefits.

Whole Seeds

According to a study by Ganorkar and Jain, 2013, protein percentages are highest in whole seeds compared to oils. Whole seeds are also linked to the greatest effect on lowering blood pressure (Khalesi et al.,2015).

Ground Flaxseed

Most scientists and dietitians agree that grounding flaxseed will lead to the best absorption of nutrients. Whole seeds may pass through the system undigested.

Flax Oil

Flax oil (along with canola oil) has the least amount of the often undesirable saturated fatty acids. Flax oil also has a modest amount of more desirable monounsaturated fatty acids (Ganorkar and Jain, 2013).

So does it matter how you eat a flaxseed? 

I would recommend grounding flax seed or using flax oil, but in the end it really doesn’t matter. Sure you will absorb nutrients better in ground flax seeds, but same thing goes with other foods like corn.

**Be careful about how you store it. If you grind your own flaxseed (can be done in a coffee grinder), make sure to refrigerate and use within a week. When you grind and heat the seeds, the oils can go rancid. This is not a problem with store-bought flaxseed oil which has not been exposed to heat and thus does not need to be refrigerated.

Tips on incorporating flaxseed in your diet:

• Add a few tbsp to your flour (can also be used as an egg replacement!)
• Add 1 tsp ground flaxseed to mayonnaise or mustard for your sandwhich
• Mix into yogurt, smoothies, overnight oats
• Sprinkle on top of cookies, muffins, breads
• Make your own flaxseed salad dressings

  

The possibilities are endless!

References

Ganorkar, P. M., and R. K. Jain. “Flaxseed – a Nutritional Punch.” Food Research International 20.2 (2013): 519-25. Web. 25 May 2015.

Khalesi, S., C. Irwin, and M. Schubert. ‘Flaxseed Consumption May Reduce Blood Pressure: A Systematic Review And Meta-Analysis Of Controlled Trials’. Journal of Nutrition 145.4 (2015): 758-765. Web. 26 May 2015.

Protein Popsicles

Helloooo Summer….and a plethora of icy sweet treats! I’m always craving cold fruit or frozen treats (aka ice cream) at this time of the year. Both are loaded with sugar and carbs, something I don’t want a lot of on rest days. So, last week I made Key Lime Pie Protein Popsicles to help me cool off while staying on track.

Protein Popsicles take less than 5 minutes of make, and can be enjoyed a few hours later. You can make a batch when you’re meal prepping on sunday and enjoy for dessert throughout the week!

   

Makes 6 popsicles

• 3 scoops protein powder (I used optimum nutrition’s key lime pie flavored whey here)
• 2 cups unsweetened almond milk
• 3/4 cup water

Mix all ingredients together and fill the molds. Place in freezer for at least 3 hrs.

Macros for 1 Popsicle: 70 cals (1.3F, 2.2C, 12.3P)

5 min Sweet and Salty Breakfast: Awesome Macro Finds!

WOW! This was a delicious breakfast with killer macros. I found these two products recently and wanted to share them with you. The oatmeal is in single serve packages with just 1g of sugar and real little apple chunks- yum!

Applegate turkey bacon has the best macros of any turkey bacon I’ve seen. It is jam packed with 6g of protein and just 1.5g fat per strip!

This takes less than 5 minutes to make, and it’s the perfect light breakfast to kickstart your day.

1. Cook up the turkey bacon in a pan and set aside.
2. Cook the egg whites in the turkey grease (there shouldn’t be too much so add pam if necessary).
3. Microwave the oatmeal while the rest is cooking.
4. Assemble and eat!

I poured WF syrup on mine but to each his own!