Are You Back-Loading Your Protein?

I recently read that while most of us Americans get plenty of protein in our diets, we tend to back-load our days with protein so that we eat the largest amount at dinner, a little less at lunch and a lot less at breakfast. The problem with this is that our bodies can only use a limited amount of protein at a given time, so it's important to spread out our protein throughout the day, getting plenty at each meal and snack.

The article, from the March 2013 Today's Dietitian, Milk Proteins: Packing a Powerful Nutritional Punch by Karen Giles-Smith, MS, RD,  focuses on the idea that:

"evidence shows high-quality proteins, such as milk proteins, promote satiety, weight maintenance, muscle synthesis, and blood glucose control"

I recently read that while most of us Americans get plenty of protein in our diets, we tend to back-load our days with protein so that we eat the largest amount at dinner, a little less at lunch and a lot less at breakfast. The problem with this is that our bodies can only use a limited amount of protein at a given time, so it's important to spread out our protein throughout the day, getting plenty at each meal and snack.

The article, from the March 2013 Today's Dietitian, Milk Proteins: Packing a Powerful Nutritional Punch by Karen Giles-Smith, MS, RD,  focuses on the idea that:

"evidence shows high-quality proteins, such as milk proteins, promote satiety, weight maintenance, muscle synthesis, and blood glucose control"

Make your yogurt "Greek"

Plain yogurt, especially low-fat, can be a wonderful (and healthier) substitute for mayonnaise (think tuna, chicken & potato salads), sour cream, ranch dressing, dips & spreads; however, sometimes a thicker consistency is desired than what most yogurts can provide. Greek yogurt can provide this thick, rich consistency, but Mark Bittman shows us how we can easily thicken ordinary yogurt ourselves in this short but useful piece from the New York Times website. It's a simple technique that requires little more than a dish towel, some yogurt and time. Take a read, and next time your recipe calls for mayo or sour cream, try substituting that ingredient with your own homemade "Greek" yogurt.

A Recipe Secret Wrapped in a Towel by Mark Bittman - March 16, 2010

Plain yogurt, especially low-fat, can be a wonderful (and healthier) substitute for mayonnaise (think tuna, chicken & potato salads), sour cream, ranch dressing, dips & spreads; however, sometimes a thicker consistency is desired than what most yogurts can provide. Greek yogurt can provide this thick, rich consistency, but Mark Bittman shows us how we can easily thicken ordinary yogurt ourselves in this short but useful piece from the New York Times website. It's a simple technique that requires little more than a dish towel, some yogurt and time. Take a read, and next time your recipe calls for mayo or sour cream, try substituting that ingredient with your own homemade "Greek" yogurt.

A Recipe Secret Wrapped in a Towel by Mark Bittman - March 16, 2010

Berry Simple Breakfast Smoothie

Don't skip breakfast. For a quick, healthy start to your morning try an easy-to-prepare fruit and yogurt smoothie, like this one from Food Network and EatingWell.com, which provides 2 fruit servings and 4 grams of fiber. Tip: It's just as delicious without the sugar!

"Wake-Up Smoothie" - FoodNetwork.com

Don't skip breakfast. For a quick, healthy start to your morning try an easy-to-prepare fruit and yogurt smoothie, like this one from Food Network and EatingWell.com, which provides 2 fruit servings and 4 grams of fiber. Tip: It's just as delicious without the sugar!

"Wake-Up Smoothie" - FoodNetwork.com