Myra,

Do you have any ideas for new and different protein sources? I'm sick of chicken and canned tuna everyday, and I really don't care for the taste of fish. I like eggs, but I know they have a lot of fat so I've been using egg beaters, and I'm sick of that too. It just tastes so bland to me now.

I know tofu is a good protein source, but have never tried it.  I've heard that it doesn't taste very good.  Do you know anything about TFP?  It's supposed to taste like ground beef.  Heard of it?

And do you have any suggestions for what to do when you just HAVE to have dessert? 

Thanks!

A note on vegetarians and proteins. As a former vegan (absolutely no animal products.. no eggs, no butter, no dairy, no meat), I learned you really have to watch how you eat as a vegetarian or a vegan. You need the right amounts of different amino acids in order for them to be properly absorbed. Some research indicates that if you don't eat the right balance of all essential amino acids at once, the protein won't be useful to your body. (Eggs and meat are considered complete proteins.) I gave up my vegan lifestyle because I don’t think it was right for my body, but if you choose a vegetarian or vegan diet, you may want to record your food intake for awhile to monitor that your body is actually getting everything it needs.

This response was directed to someone living in my area so it mentions local grocery stores, but both are chains and are located across the country.

Beans and rice provide a complete protein. It's much more time consuming, but better if you prepare the beans yourself, rather than buying the canned. (Of course, that may be way too inconvenient.)  

I like Northern Beans with jalapeno, onion, and vegetarian bullion.  Simmer it for a few hours, and it's pretty incredible. Add some brown rice, and you'll have your complete protein.  Just remember that when you combine beans and rice, you are getting a complete protein, but you are eating a ton of carbs to get there.

Garbanzo beans are the main ingredient in hummus, and you can make your own with some garbanzo beans and spices... just be sure to leave out the oil, or you'll be adding lots of fat.

The great thing about tofu is that it really doesn't have much of a taste so it adopts whatever taste is around it. You can use it in enchiladas or stir fry (well-chopped) and hardly know it's there. Most people probably won't like it alone. Tofu comes in different consistencies, and you'll want to use firm or extra firm for stir fry. The soft is great in a protein shake, and adds some protein. Be sure to check the labels on various brands. Tofu can be somewhat high in fat, but lite varieties are available.

Textured vegetable protein is another option. It's good in the right recipes, but isn't a complete protein on its own.

There are a number of great meat substitutes made with soy. Boca burgers are high in protein, low in fat, and made from non-GMO soy. You'll find them at Whole Foods (about 91st and Metcalf) or Wild Oats (just E of 119th and Metcalf) in the freezer section. Both Whole Foods and Wild Oats have a store brand, too.

Fantastic makes a sloppy joe mix, taco meat substitute, nature burger, and more. They are dry packaged, and you add water to prepare. Most of them are really good, low fat, and provide some good protein. The sloppy joe mix rocks! (You'll need to add a 6 oz can of tomato paste.) Whole Foods and Wild Oats carry these products, too.

For fish, you might try tilapia or orange roughy. Neither have a very strong fish flavor. I just bake or grill and add lemon juice. If that's not enough flavor for you, you can try marinating it in low fat Italian dressing, seasoning with lemon pepper, or using fresh herbs like rosemary, basil, cilantro combined with a little olive oil or lemon juice. (Stay away from any dressing or marinade with hydrogenated oils) Fish also provides some necessary essential fatty acids. I’m a huge fan of salmon, but if you don’t like fish, you may not like the flavor. Seasonings and lemon juice will add great flavor to salmon, too.

Of course, nuts provide protein, and some great essential fatty acids, too, but they'll kill you on the fat.

Whole Foods  carries an almond cheese which is cheese made from almond milk. The cheddar is average, and the jalapeno jack is better. There is also a rice milk cheddar which is more expensive than the almond milk brand, but tastier, too. They certainly don't taste exactly like the real thing, but they aren't horrible. One oz has only 1 gram of fat, 3 grams of carb, and 7 grams of protein. I’ve made enchiladas using both the cheddar and the jalapeno jack and it was awesome!

It's probably about the same as using egg beaters, but you can use egg whites for a scramble or an omelet. I scramble them with veggies (broccoli, red pepper, zucchini, sugar snap peas, or whatever in any combination) and then add some salsa. The salsa really adds great flavor… assuming you’re a fan of salsa. For a sweet salsa, try Parrot brand... the chipotle flavor. Wild Oats used to carry it, but now I think you have to get it at Emerald Forest (95th and I-35, by Applebee's). I generally use the Whole Foods brand of salsa because it uses quality ingredients. Whole Foods and Wild Oats also carry Omega 3 eggs. They cost more, but the yolks contain a ton more Omega 3 fatty acids than regular eggs.

For dessert, you can make "Jell-O" using Knox gelatin and fruit juice. Knox has 6 grams of protein per serving and no carbs or fat. You'll get some carbs from the fruit juice, but you end up with about one cup of fruit juice to one serving of Knox. Just for an example, if you use unsweetened grape juice, you end up with 6 grams protein, 37 carbs, and no fat per serving. My favorite juice to use is unsweetened orange juice, but I think the carbs are a little higher. The great thing about this is you can pig out and eat the whole pan and you've still only consumed 24 grams protein and 148 carbs. Not bad for splurging. You can find the recipe here, although it's the same recipe listed on the Knox gelatin box... minus the sugar. (I promise you won't miss it.) Plus... there are no artificial sweeteners, artificial colors, or preservatives. 

For tasty protein cookies, click here.  Depending on the protein powder you use, it will add some good protein... however if weight loss is your top priority, the Knox is probably a better choice.  

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Myra-

The only time I can exercise is in the morning, and I just can’t get used to exercising in the morning. There is really no possible way to do it at any other time and I’m ready to give up. I can make it about 3 days, but I don’t have the will power to do it beyond that. 

Second, I have no will power with food.  I just can’t stop myself from cheating and once I start,  I just binge on tons of fatty foods and sweets.    I just keep getting fatter and I hate it, but I can’t change my habits.

J

J-

First of all... if you keep doing what you're doing, you'll keep getting what you're getting.  If you want to change your physique and your health, you have to make a decision to change your habits.  There is no other way around it.

Research has documented that if you will do an activity every day for 21 days, it becomes a habit. That's right... a habit.  Just think, if you had the habit of exercising every day, eating 5 or more fruits and veggies a day, drinking 64 oz. of water per day (or whatever amount you feel is necessary).

If you can commit to 3 weeks of an activity, it will become ingrained, and it will be more normal for you to do it than to skip it.  Seems like a small price for a healthy lifetime habit.  Of course, it works the other way, too.  Have a beer everyday for 3 weeks, and you'll have a different habit.

Regarding cheating...  Everyone has bad eating days, but when you "cheat", stop there.  Don't use the excuse of one poor food choice to give yourself license to consume all the unhealthy food you can find. 

When you go that route, your "cheat days" could easily progress like this...  You have an opportunity to splurge on a cookie.  You "blow it" and eat the cookie... and then another.  Now, you're really down on yourself, and when you are tempted by those M&M's, you figure... you've already ruined the day, you'll eat them and start fresh tomorrow.  Of course, you've started the cycle, and so you go ahead and pick up a bag of potato chips on your way home (you needed to stop at the store anyway, and you'll only eat a few... it won't really matter since you've blown the day already and then you'll have the rest for a "reward" later in the week)  

After you finish off the potato chips... before you even pull in the driveway...you feel terrible because of the junk you've eaten all day... not to mention that you now have to make dinner for the family. You've already decided that you won't eat dinner and that will offset some of the calories from your splurge. Just before bed, you decide to have a few bites of ice cream (it can't really hurt.. you've already blown it, right?) but you eat half the carton, and then go to bed frustrated... promising to start fresh tomorrow. 

Your spirits are down... plus, you skipped dinner... which led to the ice cream indulgence, and cheated you out of your only nutrition since breakfast. You can hardly sleep because you're so mad at yourself for your lack of will power.  Rather than just consuming a cookie, you've now eaten a bag of M&M's, potato chips, and ice cream.  How much longer will it take you to burn all that unhealthy food than it would have taken you to burn one little cookie?  By skipping a possible healthy dinner, you haven't given your body the nutrients it needs to build itself... so you have junk for your body to burn but no good stuff to build healthy muscle and tissue. 

Here is an idea to (hopefully) help this spiral of events from ever happening to you (again).

First...don't let yourself get hungry.  If it's actual hunger, carrots and celery will satisfy it... or at least something healthier than a cookie.  Be sure you have something in your house (or wherever) at all times that is convenient and healthy for you to eat.  Don't let yourself use the excuse that there was nothing else to eat without 30 minutes preparation so you had to have the quick snack (like that cookie).  

Second… be sure that you are consuming plenty of the “good fats".  Essential fatty acids are necessary for your body to function at its best (that’s why they’re called essential).  Personally, when I’m consuming the right kind of fats in the right amounts, my cravings for the “bad fats” and sweets lessen. 

Third... if you really don't want to "cheat"… Drink two full glasses of water when you're fighting the "to eat or not to eat" question. Then, wait 20 minutes. 

If you just HAVE to have the cookie... make the decision that you're going to enjoy the indulgence. Have you ever found yourself cheating, and you wolf down the entire pan of brownies like you were famished?  You just ate more fat calories than you should have in a week, and you didn't even enjoy it. If the time comes to eat a brownie, make the conscious decision, and then ENJOY the brownie.  Chew each bite at least 30 times, and draw out the experience for as long as possible.  Don't fool yourself into thinking that if you eat it in a hurry, you'll get rid of it faster... or that you'll escape guilt if you can get it into your stomach immediately.  At least let the enzymes in your saliva start working on it (by chewing thoroughly) so that you can digest it easier.

Finally, take accountability for the decision. You didn't "cheat". You choose to enjoy an indulgence, with the knowledge that you would continue the day eating for the good of your body. You knew that you weren't adding to your nutritional intake, but you made the decision and you take full responsibility. You won't skip dinner to make up for it, but you will be extra sure that you eat plenty of nutritional foods for the rest of the day to be sure that you adequately supply your body with what it needs to be healthy. 

Try your best to focus on what you have fed your body that day that has helped you progress towards better health.  Your body wants to be fit and healthy. Give it the tools (food) and the exercise that it needs to be its best. 

Myra

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