Perfect for afternoon tea or a morning pick-me-up, treat yourself with our TLS friendly Vanilla-Cranberry Bread!
1 cup oats
1 cup dried cranberries
¼ cup whipped cream cheese
2 egg whites
¼ cup almond milk
7 oz. apple sauce
2 tsp. coconut oil
2 tsp. vanilla extract
3 servings TLS Whey Protein Shake – Vanilla
Preheat oven to 325 degrees. Combine all ingredients, whisking until smooth. Coat bread pan with cooking spray. Pour in batter and bake for 30-35 minutes.
By Leo Gil
In the past, the protein market focused on bodybuilding, overlooking the additional benefits of this very complete nutrient class. New research is revealing that protein may also assist with reducing the effect that aging has on our bodies.
Through studies performed on mice, conducted by the Harvard Stem Cell Institute, researchers demonstrated that protein “can make the failing hearts in aging mice appear more like those of young healthy mice… (It) also improves brain and skeletal muscle function in aging mice”
Another study revealed that whey protein, in particular, assists with healthy aging. It appears that whey protein supports glutathione production in our bodies
. Glutathione, found within our body’s cells, supports the immune system and acts as an antioxidant. This is important because older cells contain from 20% to 30% less glutathione than newer cells, so increasing its levels in our bodies helps slow down the aging process.
Finally, whey protein also plays a significant role in boosting the metabolism, through a process known as thermogenesis
. With age the metabolism starts to slow down, increasingly the likelihood of weight gain. By supporting the metabolism with whey protein, we can help our bodies maintain a healthy weight as we age.
August, and the heat that comes with this month is almost over, which means cooler temperatures are right around the corner. This is a great time of year for outdoor exercise. Hiking provides the perfect blend of exercise and enjoyment. The peacefulness that comes with enjoying nature can also be great for sparking creativity.
Research has shown that spending time in nature increases creativity and problem solving by up to 50%
. According to researchers “Our results demonstrate that there is a cognitive advantage to be realized if we spend time immersed in a natural setting. We anticipate that this advantage comes from an increase in exposure to natural stimuli that are both emotionally positive and low-arousing; and a corresponding decrease in exposure to attention-demanding technology.”
You don’t have to live near the mountains to enjoy hiking. You can still get a great workout on trails at your city park; stepping over tree roots and balancing over uneven terrain is harder than it sounds! A great website for finding trails nearby is AllTrails.com
. For each trail, AllTrails displays the length (miles), duration (minutes), and difficulty (easy, moderate, and hard), so choosing a trail that works for you is a cinch.
Before you hit the trails it’s important that you prepare. Always wear sunscreen and bug spray. Be sure to pack extra water, snacks, and a first aid kit. Then it’s time to get outside and explore some trails!
By Crystal H. Shelton, Senior Scientific Researcher
(Recipe by Diana Keuilian)
For a healthy back to school lunch, try this Creamy Chicken Salad. It’s dairy & mayonnaise free, easy to make and your kids will love it!
Creamy Coconut Dressing
•1 (14oz) can coconut milk, full fat
•¼ cup fresh cilantro, chopped
•1 Tablespoon apple cider vinegar
•1 Tablespoon coconut oil, melted
•⅛teaspoon garlic powder
•Lemon zest (all you can get from one small lemon)
•1 teaspoon lemon juice
•1 cup celery, finely chopped
•1 cup red grapes, halved
•½ cup pecans, chopped
•1 apple, finely chopped
•4oz can mild chopped green chilies
•1 lb. roasted chicken, chopped
For the Creamy Coconut Dressing: Combine all of the ingredients in a medium bowl. Whisk well and then set in the fridge to chill while you prepare the salad.
For the Creamy Chicken Salad: Combine all of the ingredients in a large bowl. Add the creamy coconut dressing and mix well. Season with salt and pepper. Serve with large lettuce leaves and Dijon mustard.
Calories: 286 Fat: 20 g Carbohydrates: 6 g Sodium: 80 mg Fiber: 2 g Protein: 19 g
By Dr. Deedra Rae Mason, Director of Clinical Education & Research
Clinical reports, both research-based and patient focused continue to support the importance of protein in the morning over the consumption of carbohydrates, which was previously recommended. “Eating a high-protein breakfast sustains fullness even to the evening hours,” says Heather Leidy, Ph.D., assistant professor in the Department of Nutrition and Exercise Physiology, School of Medicine at the University of Missouri. “So there is something about eating protein for breakfast.”
To displace the carbohydrate mythos more practitioners are inquiring about the amount of protein needed for weight loss. In addition, patients want to know when is the best to time to combine protein with other recommendations, like exercise.
Any protein in the morning for breakfast has been shown to improve satiety and reduce food cravings, which otherwise may have led to over-eating or choosing the wrong food sources. One theory behind the benefits of protein for weight loss is that the consumption of simpler foods is 400 calories/day less in protein eaters than non-protein eaters. There is, however a distinction between how much is recommended for the promotion of weight-loss. Between 18-23 grams relative to gender and activity level is recommended at each meal. There does appear to be a threshold at 30 grams for satiety and the reduction of food cravings. Those that are physically active should add an additional 18-25 grams post workout, while those that are athletic should add even more. The logic behind this additional protein for these individuals is due to proteins anabolic benefits beyond weight loss.
Going one step further, research suggests that due to the apparent protein threshold it may be beneficial to consume additional protein at breakfast instead of dinner, where the most protein is usually consumed. Re-distributing this protein to breakfast time is a great way to get the day started right.
Whether the morning is about jumping out of bed looking forward to a day full of energy or about a sound nutritional start, your answer is protein!
L B Bauer, L J Reynolds, S M Douglas, M L Kearney, H A Hoertel, R S Shafer, J P Thyfault, H J Leidy. A pilot study examining the effects of consuming a high-protein vs normal-protein breakfast on free-living glycemic control in overweight/obese ‘breakfast skipping’ adolescents. International Journal of Obesity
, 2015; DOI:10.1038/ijo.2015.101