EAS Lean 15 Protein Powder Review

Protein is such a hot topic these days!  Are you getting enough?  Do you need a supplement?  What are the best sources of protein?  The average American needs about 0.8 grams of protein per kg of body weight.  So for a 150lb person, that's about 55 grams of protein.  This is easily met (and often exceeded) on a day-to-day basis by our intake of meats, poultry, eggs, dairy and more.  So the short answer is yes, you're probably getting enough.  And no, you likely don't NEED a protein supplement.  Yet it seems like everywhere you look (especially in the world of facebook, twitter and instagram), people are blending up protein shakes and "green drinks" as meal replacements or to fuel and re-fuel from their workouts.

 Working as a dietitian in a long-term care setting, I understand that the day may come when my meals will have to be blenderized or pureed and I'll need to get some of my nutrition from supplements.  But for now, I'm a big proponent of eating real, whole foods to get my nutrition.  Call me crazy, but I like eating my food as opposed to sipping it through a straw. 

Now don't get me wrong-I'm a sucker for the amazing 4H milkshakes at our county fair each year.  And from time to time I enjoy a smoothie for recovery after a long-run.  So I was happy to oblige when the folks at EAS (Abbott Nutrition) asked to send me samples of following products to try out and review: Lean 15 Protein Powder, Recovery Protein Powder, and Lean 15 Nutrition Bars. 

My nutrition philosophy centers around incorporating whole fresh foods into our diets rather than specific supplements or weight management products. However, I also understand the food/nutrition industry and the huge demand for these products.  It's definitely beneficial for me to sample products that clients may be currently using or are interested in using, so that I can give my professional opinion on them.  So let's do just that!

Lean 15 Nutrition Bar

Nutrition facts: 200 calories, 15 grams protein, 6 grams fat, 16 grams sugar

I tried the chocolate peanut butter flavor and to be honest I am not a big fan.  It had that "protein-y" (very scientific, I know) taste and wasn't that satisfying for 200 calories, which can mean trouble if it is meant to be a weight managment product.  This bar also has a TON of ingredients, many of which are preservatives or other chemicals.  I tend to recommend products with fewer ingredients and that have names that are easily recognizable.  For the same flavor and more satisfaction, I'd probably go for a KIND Peanut Butter Dark Chocolate + Protein.  Or better yet? I recommend making your own protein bars or trail mix for a snack between meals!

Recovery Protein Powder

Nutrition facts: 270 calories, 20 grams protein, 2 grams fat, 17 grams sugar

I tried this one after a spin class and I just mixed the chocolate flavored recovery protein powder with cold water in a Blender Bottle.  The taste wasn't bad but I was expecting a stronger chocolate flavor.  The protein mouthfeel was noticeable, but didn't leave an aftertaste.  I think it might taste better if combined with milk, however that would alter the nutritional value.  One of the benefits of this product in terms of post-workout recovery would be the inclusion of branch-chain amino acids.  Research has shown BCAAs benefit both muscle recovery and immune health, which are so important to athletes.  The Recovery Powder does contain artificial sweeteners, which I typically avoid so I wouldn't be likely to use it again. 

Lean 15 Protein Powder

Nutrition facts (2 scoops): 100 calories, 15 grams protein, 1.5 grams fat, 2 grams sugar

When I'm looking for super quick breakfast or want that post-run smoothie, I usually use EAS brand Soy Protein Powder (vanilla).  So to review the last product, I just substituted the Lean 15 powder in my typical smoothie (pictured above, recipe below).  Similar to the Recovery Protein, this product contains both sucralose (Splenda) and acesulfame potassium (Sweet One or Sunett).  I have to say the flavor was excellent and I didn't feel it was overly sweet.  I would be hesitant to recommend it for athletes (especially pre-workout), because a common side effect of Splenda is gastrointestinal upset.  In addition, although artificial sweeteners help to keep the calorie and sugar count down,  research does not support their use in effective long-term weight loss.  However, if you already are accustomed to using artificial sweeteners, this might be a great product for you.  I'm going to stick to my EAS Soy Protein Powder for now!

Peanut Butter Banana Smoothie

8oz Skim milk

Ice cubes

1 Banana

2 Tbsp Peanut Butter

2 scoops Lean 15 Vanilla Cream

1 Tbsp ground flax seed

Big thanks to EAS for providing me these samples to review.  If you're interested in trying EAS Lean 15 productsfor yourself, click this link for $3 off!

Before using these or any nutrition supplements, I highly recommend visiting a Registered Dietitian to determine your individual nutrient needs and to develop a personalized meal plan.

*Disclaimer- EAS provided me samples to review, however I was not compensated for this post and the opinions expressed are solely mine.

Give Me Something Good to Eat

With Halloween just around the corner, it seems like bags of candy and chocolate are everywhere you look.  A celebration originally intended to honor the souls of the dead has become completely centered on candy corn and "fun size" candy bars.  Talk about scary!

Now I'm a big chocolate fan myself (especially dark chocolate!) and I definitely believe that sweet treats do have a place in a healthy lifestyle.  Still every year I find myself frustrated by the overindulgence that occurs around Halloween and other holidays.  Being surrounded by empty calories is just not a good way to set ourselves up to make healthy choices.  Don't get me wrong, I'm not campaigning to end trick-or-treating or anything crazy like that.  I love dressing up in costumes and trick-or-treating, but I think we need to make adjustments to the messages (and the treats) we're giving to kids today.  When I was little, we always wanted to just skip the houses we knew to give out apples, popcorn or toothbrushes, but maybe those people were onto something!  Of course those are dietitian approved choices, but it doesn't even need to be that "extreme"! There are plenty of snack options that can satisfy a sweet tooth without breaking the nutritional bank.

  Green Halloween is one of many awesome programs working on changing our approach to Halloween.  It's gaining serious momentum and inspiring people to think "outside the candy-box®".  I absolutely love the idea of making Halloween healthier, safer and easier on the environment!  

Some of the well-known companies involved with the Green Halloween movement include Honest Tea, Stretch Island Fruit Co., Plum Kids, Cascadian Farms and (my favorite) Lara Bars!  In fact, Lara Bars is hosting a sweepstakes to giveaway 100 LARABAR minis, which are a great healthy option for trick-or-treaters! (Hurry, though...it ends at 11:59pm tonight!)

So before you stock up on giant bags of (expensive) Halloween candy, consider giving out something GOOD to eat this year!

Have a Happy and Healthy Halloween! 

Dear Thankful Thursday, Get Rid of My Headache!

And we meet again, Thursday.  I've had a killer migraine all day, for which I am NOT thankful.  I was struggling to get any work done and could not get rid of Mr. Migraine.  I even choked down a cup of coffee! Ack! Since nothing else is working to clear my head, maybe making a nice list of things that make me happy will work! Let's do it.

Today, I'm thankful...

...for a nice cool run this morning.  When I stepped outside, it was 67 degrees and breezy...SUCH a nice change from the disgusting humidity we've been having! It got me pumped up for fall running! 

...that my new baby Klean Kanteen arrived today! :)

I haven't been the best at staying hydrated at my new job, so I needed a mini size water bottle to keep in my lab coat!  And being the super environmentally friendly person that I am, Klean Kanteen was the way to go. I love their bottles and I'm psyched to keep hydrated with this little pink guy!

...for a fabulous beach day with some cool people last Sunday.  Of course we didn't take any pictures but it was beautiful and we had a grand ole time!

...for "our" new SodaStream! Roomie was basically dying for this awesome contraption, so it was the perfect birthday gift for her! It's a fantastic way to make our club soda without buying and wasting plastic bottles! Gosh, we are so green! :)

...that NYC has so many runner-friendly routes/backdrops to explore! 

I took this baby midway over the Queensboro Bridge..ya know, running into Manhattan.  To learn more about this route and many others, check out the NYC Running Routes posts from fellow blogger, Kristin!

So this headache is still lurking around, but Thankful Thursday definitely helped pep me back up.  Tell me, what are you feeling thankful for?

NYC Vegetarian Food Festival 2012

On Saturday, I went to the NYC Vegetarian Food Festival.  I had heard last year was very popular, so I purchased a Living Social deal for VIP guaranteed entry.  As it turns out, this really means a guaranteed 45 minute wait in line in the pouring rain. 

This was the VIP line.  There was a separate super-long line for general admission.  I feel bad for anyone on that line...I doubt they even got in at all!

Of course, just as the rain started clearing up, I made it inside! There were a ton of vendors...lots of well-known vegetarian and vegan brands and some newer up-and-coming products! I sample almost everything, just to share with you all! I'm tellin ya, it was tough work! 

First, I started with a sandwich made with "deli meats" from Yves Veggie Cuisine.  I believe it had "salami", "ham" and "turkey".  It tasted pretty good, but I personally am not into the fake meat products and don't plan on buying them anytime soon.

Of course there were a lot of animal rights groups and animal sanctuary tables throughout the venue.  I do have opinions on animal rights (especially in the U.S. food industry) and it is a big part of why I am a vegetarian, but for the purposes of this blog I won't go into that. 

Let's just focus on food!  Next, I came across the Cedar's display.  I love all things hummus, so of course I grabbed samples of their hummus dip and hummus chips.  Yum.

Next I stopped at "The Regal Vegan" to try their Faux Gras, a toasted walnut lentil pate.  Let me tell you, it was delicious.  As far as nutrition, it is only 50 calories per serving with lots of protein, fiber and healthy fats.   It's a little bit pricey at $7.99 for the 8oz. tub, but I'd argue it's worth it.

And for dessert, Sweet & Sara Vegan Marshmallows! And by marshmallows, I mean Rocky Road brownies, Smores, Peanut Butter Smores and Rice Krispie treats! Dangerously delicious.

yum.

Since I was already starting to fill up on vegetarian and vegan snacks, I was excited to come across Wired Up Creations. A friend of mine had been given one of these bracelets made of beets, and I have been longing for one ever since.  My pictures definitely don't do them justice, but the jewelry is so cool and completely vegan.  

The bracelets are a little too pricey for my dietetic intern budget, so I just bought a ring! It's made from dragon fruit and it super colorful and fun!

As if I wasn't already enjoying myself, I came to the Peanut Butter & Co. table next.  As you know, I love peanut butter.  It's my Achilles Heel.  Peanut Butter & Co. has a huge variety of flavors, including Dark Chocolate, Cinnamon Raisin and Honey.  They recently put out a new flavor called "The Heat is On", which contains chili powder, cayenne peppers and paprika.  I had to try this! I was pleasantly surprised.  This would be really good with veggies, pretzels or crackers as a snack.  I definitely recommend at least trying it!

Thanks for the PB samples, monkey man!

Oh and I picked up this little treasure.  It's like it was made for me!

I also sampled and really enjoyed the products from the Saratoga Peanut Butter Company.  I particularly liked "The Trifecta" which was a chocolate almond butter with dried cherries.  Yum!

A few other things I really liked:

Simply7 Lentil and Hummus Chips:

TheSimplyBar, which I don't have pictures of.  They're made with 9 or less ingredients and offer 16g of protein and <3g of fat per bar.  I tried the Peanut Butter Chocolate (duh!) and it was a little dry but tasted good.

Honest Tea.  These guys are pretty well known, and have a really great line of products if you're looking for something tasty and a little bit sweet.  I usually stick to water, but I really enjoyed the new Pomegranate Blue Honest Ade. 

Let me finish with the one thing I really disliked.  Tumeric drinks from Tumeric-The Elixir of Life.  Tumeric is a spice commonly used in Indian foods.  It's also what gives our mustard that bright yellow color.  There is a lot of research has focused on curcumin, the active ingredient in tumeric and its anti-inflammatory properties. 

Ick.

I don't discredit the idea that tumeric (and many other herbs and spices) may have health benefits. But this particular drink was disgusting and I would not pay $5 per 12-oz bottle. Why not just eat a well balanced diet including herbs and spices to taste!

No, thank you.

I also sat in on a few of the speakers, including Brendan Brazier, a vegan triathlete and author of Thrive. 

He was a good speaker, but I have to be honest...I get very frustrated listening to people speak about nutrition if they are not a Registered Dietitian or have some credential/degree in a nutrition-related field.  He can absolutely share his extensive experience in fueling and eating as a vegan triathlete, and I'm sure he has gained plenty of insight over the years.  However, I don't feel it is appropriate for him to be giving advice or recommendations, especially if it is not evidence-based information.  For anyone reading out there,  I encourage you to always take nutritional advice with a grain of salt [ ;)] and to look for the source of the information.  Remember, Registered Dietitians are the experts.

Enough about the speakers. This post is getting ridiculously long! 

All in all, I had a great day and tried out a lot of new vegetarian/vegan food products! Do you have any favorite products you swear by?

Thankful Thursday: Seltzer & Stretching

Oh, Thursday...we meet again.  I'm exhausted and so ready for the weekend!  I'm hoping that my mood will improve by listing the many things I have to be thankful for this week.  So let's do this...I'm thankful for:




...an awesome night out last weekend.  With my roomate and her parents.  Yep, I had a blast hanging out with some old folks.  I was treated to dinner at Honu, the restaurant roomie's uncle owns in Huntington, LI followed by a comedy show at the Paramount.   I wish I had remembered to take pictures of the amazing food to share with you, but I was too busy shoving my face!  Seriously, this place is fantastic.  If you're out in Long Island, Honu is a MUST visit restaurant.  I truly had one of the best nights out I've had in a long time. And I was sober. What has my life become?! 

Go here. Now.

...having one more rotation finished.  Well, tomorrow it will be finished.  Only a few more months to go!


...salad bars.  I had the most incredible lunch today, because the salad bar at the hospital was   super stocked with my faves!  Baby spinach, chickpeas, BEETS (i <3 beets), peppers, artichokes, tomatoes, olives, cucumbers.  So good.


...black cherry seltzer.  And my cousin for introducing me to it!  It tastes like a Dr. Pepper with no calories and no artificial sweeteners! 

...a fantastic hip stretch in yoga last night.  I left class with jello legs and woke up super sore, but we did lots of stretching and it felt amazing.

...my incredible parents. Tomorrow is their 33rd wedding anniversary, so Happy Anniversary, Mom & Dad! Love you guys!<3

....for any and all of you reading this! :)

What are you thankful for this week?

Thankful Thursday: Puppies and Preceptors!

Happy Thursday! The week is almost over and there is so much to be thankful for! So let's go! I'm thankful for...

having awesome preceptors and great learning experiences during my DI.  I think I've been really lucky and can't wait to see what else is in store.  (Note: I'm definitely not this happy and/or positive about the internship all the time, but I'm in a good place right now.)

Body glide.  Especially for the number of times I've run in shorts this "winter". I use the women's version, but I doubt it's any different than the regular kind.  This stuff is magical and I'd be a sore little lady without it.

seriously. get it,

getting my dog back. He's frustrating and stubborn and I hate having to wake up earlier to walk him in the mornings, but geez I miss this guy when he's not around.

reunited, and it feels so good.

Sunday dinners.  I'm loving this new "plan" we've come up with, rotating hosting homemade dinners each week with friends. Food + friends = fun. Always.

You had me at goat cheese.

quality TP. That's right, toilet paper. No matter how broke my roommate and I are, we always make it a priority to stock top-notch toilet paper.  (Note: I firmly believe that the type of TP you stock in your home says a lot about you. I'm always judging.)

 

This is NOT worth however much $ you saved.



that I'm running the M-M-Manhattan Hot Chocolate 10K this weekend! I've never run in Riverside Park before and I'm excited for an awesome run followed by a delicious mug of hot chocolate! (Stay tuned for the race recap this weekend!)

as always, for my supportive and generous family.  I can't say it enough.  This internship, and thus my career in nutrition, would not be happening without their help!

 What are your happy things this week? Tell me what you're feeling thankful for!

A Cheesy Thankful Thursday

Today I am thankful for...


The free Chobani samples I won. No, I'm not over it yet, thanks for asking.

Friends, both near and far.  Since we're grown-ups now (gross), it's getting harder to keep in touch.  I was lucky enough to catch up with 2 long-distance friends this week, and it makes me so happy.  Love y'all! 

Gosh, I'm so cheesy...

 Soul and R&B music.  Nothing else soothes quite like some Sam Cooke or Otis Redding tunes.  

 Cheese. String cheese, feta, goat cheese...any kind, really.

Roomie & I split this giant goat cheese croquette on our date. Delish.

This post from The Bull Runner.  Super cute.  


That today is Rest Day on my training plan.  I need it. 

Don't forget to think about what you're thankful for today...and what makes you happy! 

It's all Greek (& delicious) to me!

Last week on Thankful Thursday, I mentioned that I won a giveaway on the Chobani Facebook Page for a 12-pack sample of the new Chobani flavors: Apple Cinnamon, Passion Fruit & Blood Orange.  I'm psyched because I never win anything! And who doesn't love free food?! Especially when it's my favorite...Greek Yogurt!

So this week, I got a UPS Next-Day delivery containing a 12-pack of the new Chobani flavors, snuggled in a nest of packing peanuts & ice-packs! 

Presents for Pretty Girls!

Of course, I taste-tested each flavor just for you! It's definitely a tough job, but someone has to do it and if that someone is me, so be it! 

Not your traditional 12-pack...

Now I will preface this by saying, I am already a huge fan of Chobani yogurt.  I don't love the "fruit on the bottom" idea, and typically add my own fruit & granola to the Vanilla or Plain flavors, but I honestly enjoy all of the flavors.  

That being said, let's discuss the newbies:

Apple-Cinnamon: I had heard rave reviews on this flavor, so I was excited to try it myself! Turns out, I didn't love it.  It tastes a lot like granny smith apples, and they're not my favorite.  I also think it could use more cinnamon.  However, my roommate really enjoyed it and as I said, I've heard great reviews from others!  Since it is pretty sweet, it would definitely make a great breakfast or dessert yogurt!

Blood Orange:  I was nervous to try this flavor because I've never had an orange-flavored yogurt, and it is an unusual combo. But this one totally blew me away.  The combination of sweet & tart is interesting but not overbearing.  You do have to give it a pretty good stir, but I was pleasantly surprised that the fruit on the bottom didn't turn the yogurt into a soupy sweetness.  I'd definitely buy blood orange again!

Passion Fruit (2%): I definitely liked this one! It took a bit of stirring to get a nice smooth consistency and it does have a strong flavor but I was into it! It's pretty sweet but not overwhelming. It is similar to the Pomegranate Chobani in that there are seeds, so if you have textures issues, that might be a problem.  

As far as nutrition is concerned, these yogurts are still a great choice due to their high protein content.  Each flavor has 14g of protein in a 6oz. serving!  The Apple-Cinnamon and Blood Orange flavors are 0% fat, so have 140 calories and 0g of fat.  The Passion Fruit is 2% milk-fat, so is slightly more for 160 calories and 3g fat.  All three of these new flavors have 19g of sugar per serving, as compared to only 7g in the plain Chobani or 13g in the Vanilla flavor.  That's not to say they aren't still a great option for a healthy snack or dessert!

Please keep in mind that these reviews & opinions are solely mine, and Chobani hasn't paid or persuaded me to do this (although I kind of wish they would've...).  I truly feel that Chobani yogurts (& their new flavors!) are Nothing but Good! :)

Quinoa: The Great "Grain"

Quinoa: an ancient "grain" that is actually a seed.  Not only is it high in protein, but it is a complete protein, which means it contains all 9 of the essential amino acids.  This is not common in plant-based foods, so quinoa is a great option for vegans or vegetarians concerned about their protein intake! (One cup of quinoa contains 8g of protein)

I personally LOVE quinoa and use it often.  I describe it as a small, fluffy grain that is also crunchy and nutty in flavor.  It's super easy to cook with, preparing 1 part quinoa with 2 parts liquid and boiling for about 15 minutes.

I usually buy Ancient Harvest Quinoa (picture above...usually about $4.99 a box, 8 servings).  I recently came across these packets of Roland Quinoa in the store (below...2 for $5, 3 servings per bag).  They come in different flavored mixes, including Roasted Garlic, Garden Vegetable, Black Bean, Toasted Sesame Ginger, and Mediterranean.  I figured I'd try them out, and bought Black Bean and Mediterranean.  

I cooked the Mediterranean packet, and added a bunch of sauteed spinach and a little feta cheese to complete my meal.  

It was super easy to cook and I'd recommend these flavor packets to others, but I probably won't use them again.  For me, the added seasonings and flavor was too salty.  One serving contains 270mg of sodium, which isn't SO bad, but I prefer to make plain quinoa and add my own seasonings.  I don't cook with salt or use table salt on my food, so my palate is very sensitive to it.  

Either way, quinoa is delicious and definitely packs a big nutritional punch! It can be cooked as an alternative to couscous or rice, prepared as a breakfast dish or even ground down to flour for use in baking.